Some Basic Fitness Guidelines Found In The Nia White Belt Manual
Posted by terrepruitt on October 18, 2014
Sometimes when I need to write a blog post I am inspired. Sometimes I have an idea. Sometimes I have something to say. Sometimes I even have a few ideas lined up and I have to make a schedule of what I am going to post and when. Then sometimes, like today, like now . . . I got nothing. When I have nothing I usually look at all my books, all my pictures, all my notes on “things to blog about”, all my “stuff” and I usually can find some inspiration to come up with something, but today nothing is coming. I have been sitting here for hours and I’ve gone through what I have access to and I am not feeling a particular pull, so I am going to share some information from my Nia White Belt Manual. I am going to remind you that I participated in the Nia White Belt Intensive in 2008. My manual says, “The Nia Technique – White Belt Manual, March 2001, V3” Which is not to say the information I am going to share is out of date . . . because a lot of it is pretty general to many, many, many fitness forms. I state date and volume information for those of you that might have a Nia White Belt Manual but perhaps this information is no longer a part of it. Or it is worded differently. Because Nia is always adapting and, even though these guidelines are — for the most part — general, Nia might have changed the wording or taken this piece out of the manual.
These are the basics of Basic Fitness Guidelines found in the Nia White Belt Manual *directly from the manual*:
1. *Do not eat for at least two hours before you work out.*
2. Wear comfortable clothing you don’t mind sweating it. Something that makes you FEEL good, but that you don’t mind getting down on the floor while wearing.
3. *Start easy.* As you become familiar with the moves you can add more intensity. But, like all things, get the basics first – crawl before you walk, walk before you run, that type of thing.
4. *Move the way you walk, using your whole body.* – If that is not how you walk, practice it. Move through the Nia workout using your entire body. *Step heel to toe when you move to the side or to the front, and shift your weight from one foot onto the other. Lead with your heel, gently rolling forward to the ball of your foot, and then push off to change directions as you feel your toes lightly touch the floor.*
5. *Don’t force a motion. Don’t strain. Strive for a balance between control and relaxation as you listen to your body’s signals.*
6. *Make the movements an expression of you. This is your workout.*
7. *Use “belly breathing.” When you inhale, first feel your belly expand, then your ribs, laterally expand, and then your chest and clavicle rise.”
8. *Step back onto the ball of your foot, keeping your knees soft and your heel high as you lower your body weight.*
9. *Draw your knee up toward your chest before you kick out.*
10. *Use your arms to express your feelings, emotions, or mood.*
11. *Contract your abdominals to round the spine, don’t lean.*
12. *Get in as much non-stop movement as possible.*
13. *Take at least three classes a week.*
14. *Combine a good diet with internal and external exercise to balance your fitness program.*
Pretty basic stuff. Some – perhaps – a little unique to Nia, but not so much so they can’t be applied to other fitness/dance exercise classes.
What do you think? Do you follow these guidelines?