Posted by terrepruitt on June 3, 2011
I have a Nia Class to teach today. I decided to do my Ten Minute Workout before I teach. I was mellow on my left step forward in my long lunges because my right foot is still learning to be strong again and so I didn’t want to push it before I teach. I am saving my bow stance for Nia class. But I got my Ten Ten in Ten in (I made it through twice). I left the equipment out in case I want to do it again when I get back.
How about you?
Posted in Ten Minute Workout check-in | Tagged: Bow Stance, exercise, exercise equipment, lunges, Nia, Nia exercises, Nia Teacher, teach Nia, ten minute workout, Terre’s Ten Ten in Ten, workout, workout equipment | Leave a Comment »
Posted by terrepruitt on June 2, 2011
Here is the Ten Minute Workout with some explanation. Questions and comments welcome.
1 – Long lunges: lunge with a long step with a dumbbell in each hand down at your side then come back up to standing. Each “step” is one.
2 – Biceps Curls: hold a dumbbell in each hand, keep upper arms still bring dumbbell to bicep and then down.
3 – Squats: lower down as if you are going to sit in a chair then stand up while standing on the flat side of the BOSU.
4 – Triceps kickbacks: each hand holding one end of the resistance band, arms are pulled back with elbows back (past your ribs), pull the band back straightening the arm (only forearms move) while standing on the band on the flat side of the BOSU in a slightly bent over position. Keep a straight back.
5 – Hamstring curls: lie down legs on the stability ball (the ball is about half way up the calf) and pull the ball back rolling it towards your butt and then roll it back out while in bridge position.
6 – Sit ups: knees up feet on floor lift shoulders off the floor, then lift more, somewhat more of a crunch.
7 – Triceps Extensions: weights in hands behind your head (hands are close together or even holding both weights), elbows pointed to the sky, lift weights to the sky only moving at the elbow straightening your arms.
8 – Push ups: using the BOSU (round side on ground).
9 – Bent over lateral raises with band: each hand holding one end of the band, open arms out to side while standing on the band on the flat side of the BOSU in a slightly bent over position. Keep a straight back.
10 – Stability ball pass: lie down hold ball between your feet/ankles raise your legs holding the ball while rising up with shoulders and arms to meet your legs (as in a V sit-up) grab the ball bringing it over your head to the floor. Lift up back up lifting legs and give the ball back to our legs. (Count “one” at each ball touch down)
As with ANY exercise or exercise program, be careful and be sure you are able to safely do the exercise you engage in. If you need doctor’s clearance, be sure to get it.
Do ten repetitions of these ten exercises in ten minutes. Repeat if time allows.
What questions do you have? Let me know.
Posted in Hamstrings, Ten Minute Workout (Posts) | Tagged: 10 minute exercise, 10 minute workout, BOSU, crunch. weights, dumbbell, exercies band, exercise, exercise ball, exercise program, hamstring curls, long lunges, resistance, resistance band, sit ups, Sit-up, specificity, stability ball sit up, ten exercises in 10 minutes, ten minute workout, ten reps, ten/ten/ten, tricep, triceps, Triceps kick backs, twenty exercises in ten minutes, workout for 10 minutes | Leave a Comment »
Posted by terrepruitt on June 2, 2011
I did my ten exercises 10 reps each in ten minutes. I made it through 6 bent over lateral raises before the timer went off on my second pass. You know how it is, I finished that and then just did the last exercise with the stability ball. What the heck, right? I was already there.
How about you? Did you do it? You don’t have to give us a break down, just comment, “YES!”
Posted in Ten Minute Workout check-in | Tagged: bent over lateral raises, exercise with the stability ball, quick workout, ten exercises, ten reps | Leave a Comment »
Posted by terrepruitt on June 1, 2011
Ok, so I did my ten minute workout. I did it in the afternoon instead of the morning because I had Nia class to teach today and afternoon is the time my schedule allowed me to do it.
I ALMOST did all ten exercises twice in 10 minutes. I was going very fast. I am not able to do the length of lunges I want because of my right toe/foot, so that makes it faster–I think. But I had my list propped up (the list pictured in the Ten Minute Workout post) and I jumped from my triceps kick backs to sit-ups. When I looked up to see what was next I realized that I skipped hamstring curls so I did those. Then I did my sit-ups again. So I got messed up . . . it wasn’t really the sit-ups that messed me up. 🙂 Then as I was doing the last set of stability ball passes, I realized I was counting only on the top touch down.
So, I think that because I was going so fast I was basically able to do the list twice going over by 33 seconds. But YOU do it your way. Slow, fast, heavy, light, whatever you need to do to get moving for 10 minutes.
Ok, so? Did YOU do it today?
Posted in Ten Minute Workout check-in | Tagged: 10 minute exercise, 10 minute workout, afternoon workout, hamstring curls, morning workout, Nia, Nia class, Nia Teacher, sit ups, Sit-up, teach Nia, ten exercises in 10 minutes, ten minute workout, ten/ten/ten, tricep, Triceps kick backs, twenty exercises in twenty minutes, workout for 10 minutes | 2 Comments »
Posted by terrepruitt on May 31, 2011
There are a lot of 10 minute workouts. Ten minutes is really not a long time, it probably won’t get you to any lofty fitness goals, but that is where specificity comes in. If your goal is to run a marathon or bench press 200 pounds then 10 minutes of working out won’t get you there. You need to train specifically for specific goals. Ten minute workouts are good for other things. If you are really pressed for time and just need a quick fix. If you are new to exercising. If you are doing another form of working out and just want to add a little something more. If you are recovering from an injury. If you are just learning a new exercise. If you have ADD. 🙂 There are a lot of good reasons and ways to incorporate a ten minute workout into your day.
There are also different ways you can do a workout for ten minutes. Again, how you do it depends on why you are doing it. If you are pressed for time sometimes just getting through it is what you need to do. That ten minutes will just help you feel like you did something good for yourself even if the rest of the day is jammed packed with a lot of other stuff. If you are just starting an exercise program it could be that getting through ten minutes is all you can do . . . it depends on the workout. If you have a great program that you do, say cardio, like Nia, but you want to add in a little training with weights or additional stretching a 10 minute workout could be perfect. And if you are recovering from an injury it could be that 10 minutes is all that you can do safely. When learning a new exercise it could be that 10 minutes is all that your brain can take at a time. Again, it all depends on why you are doing it AND what you are doing.
Before I hurt my foot, I had come up with a little 10 minute workout I felt was a good way to get a quick workout all over. I designed it to be done with the workout tools and toys I have. I only did it a few times before I hurt my foot. Since I really was having to concentrate on teaching my classes, I pretty much stopped doing everything else. So now I am feeling that a ten minute workout would be great for me because of a few of the reasons I stated above.
The list/workout is what you see pictured here. It is nothing revolutionary it is just 10 exercises that you do 10 times each in 10 minutes. In my next regularly scheduled post (Thursday) I will explain the list. In subsequent regularly scheduled posts (Tuesdays, Thursdays, and Saturdays) I will give more detailed explanations of the exercises, modifications, and various things that come up related to this 10 minute workout. And everyday, I will post when I have done it. I will actually be doing some of the exercises in a modified fashion because of my foot. I have to modify my activity based on my teaching schedule and daily activity.
Anytime you want you to can do this list. Post in the comment that you did it too. Ask questions and I will either answer them in the comments or in a separate post. I think this is a great way for me to share some exercises with you. I hope you will join me in this 10 minute workout. Really 10 minutes isn’t that long. Ten exercises done 10 times each in 10 minutes. Ten Ten in Ten. You can do it. And you can let me know when you’ve done it. Ok? What do you say? Are you in?
Posted in Exercise and Working Out, Ten Minute Workout (Posts) | Tagged: 10 minute workout, bands, bent over lateral raises, biceps curls, BOSU, exercise, exercise program, fitness goals, hamstring curls, long lunges, lunges, modified activity, modified exercise, Nia, Nia exercise, Nia workout, push up, recovering from an injury, run a marathon, sit ups, specificity, squats, stability ball pass, stability ball sit up, ten minute workout, triceps, triceps extension, Triceps kick backs, workout | 4 Comments »
Posted by terrepruitt on May 10, 2011
I heard about Nia about three years ago. I have been a Nia Teacher for almost two and a half years. Nia has been around since the early 80s, so about 28 years. Jazzercise has been around even longer than that, since 1969—if you can believe that. And Zumba, it has only been around 10 years. All of these dance workouts could have, at one point been considered exercise fads. But they have proven to be here to stay. This is a good thing. They will adjust and change over the years and probably be around for another 28, 42, and 10 years or more. But what about some of the fads?
A lot of exercise fads have been equipment. Do you remember the Thighmaster? The Gazelle sold by that huge guy with long hair (Tony Little)? The Ab -blaster, -rocker, -roller, you name it there was/is an “AB”-something or rather? What about the shake weight? What is up with that?
What about Tae Bo? Still around? Rollerblading? Yes, a lot of these things, these “fads” are still around. But at one point they were HUGELY popular—-seemed like EVERYONE was doing them (whatever the “IN” thing is at the time)–well that is what a fad is. But you know what is kinda cool? Some people continue to do them. So while not everyone you know is out rollerblading there are people who still do it. It is something they enjoy doing. It is how they get their exercise or just relax. There are people who still do Tae Bo. And if not Tae Bo one of the hundreds of other classes like it. Tae Bo might have started it. It was a fad, but it is still going on. Someone somewhere is still doing it.
What I am getting at is unless the fad is actually dangerous or unhealthy they are good. They get people moving. Most of the “machines” or equipment won’t actually do what they promise, but some of it can get people moving. If they are really worth anything they will be proven to be worth it. If they stay around for any length of time they will also adjust because in order to last they need to change as things change. We learn new things about exercise and the body all the time so a long-lasting workout or exercise machine/equipment will have to adapt. But in the mean time a lot of the fads just get people up and moving and that really is a good thing.
Have you bought anything you are brave enough to admit? Is there a fad that you joined in on, but then really love it so you still do it?
Posted in Exercise and Working Out | Tagged: Abblaster, abrocker, abroller, aerobic classes, aerobic workouts, Cardio classes, cardio workouts, dance workouts, exercise equiment, exercise fads, exercise machines, Gazelle, Jazzercise, Jazzercise class, Nia, Nia class, Nia Teacher, Roller blading, rollerblading, shake weight, Tae Bo, Thighmaster, Zumba, Zumba class | 6 Comments »
Posted by terrepruitt on March 1, 2011
I told my Nia Sister Jill that I wanted to post some exercises one can do with a weighted bar. Her comment on my one of my last posts helped encourage me. A couple of ways to use the weight bar is triceps extensions. You can stand or sit down, grasp the bar in an over hand grip, then carefully raise it over your head until your elbows are pointed towards the ceiling and the bar is behind your head, push the bar up. Concentrate on keeping your elbows pointing up at the ceiling. Don’t rock, sway, or use momentum to get the bar up and back down (behind your head). Be sure that the movement is smooth and controlled. Your core is tight. Abs contracted to assist in protecting your lower back. The movement is just from your elbows and you are moving your forearms. Your head does not move, the bar does not touch your head or your shoulders/neck.
This same thing can be translated into a lying down exercise. Elbows pointed up, forearms move. The triceps do the work do not let momentum move the weighted bar. In this position your core is still tight. Abs are contracted even while lying down. Also be careful not to let the bar hit you in the head.
You hands can be about shoulder width apart or close together. I like to adjust the width depending on how I am feeling. Another way to do this, depending upon the weight of your bar, you can rest one end of the bar on the ground. While this allows for the ground to assist you with the weight, I find that it requires me to have my wrist bent at an odd angle. Be very aware of your wrist if you are allowing one end of the bar to rest on the ground. You want to make certain that you are not injuring the rest. So experiment to find a comfortable position that does not put too much stress on it.
These are the same exercises that you might have done with dumbbells. Using the weight bar is just a different way of doing them.
Posted in Exercise and Working Out | Tagged: dumbbells, lying down exercise, Nia, Nia exercises, supine triceps extention, triceps, triceps extensions, weight bar, weighted bar | 6 Comments »
Posted by terrepruitt on February 24, 2011
In Nia classes we have the opportunity to experience flexibility AND mobility AND agility AND strength AND stability. Depending on the starting point we can either be increasing or maintaining. I also believe it is good for people to participate in a weight training program. I believe it is good to use weights to keep strength or build strength. I think having muscle strength in important. Most people do not have to concern themselves about getting big and bulking up. I have heard women say they don’t lift weights because they don’t want to do either of those things.
First of all, as a reminder, weights are not the only way to build strength, any type of resistance can work muscles. Depending on your starting point different things can be used, for example body weight alone without the use of weights is a great place to start. The use of resistance bands or tubing can be a great way to work muscles without having to deal with storing the weights. Working with weights (resistance) is a great way to stave off the aging process.
I think it might help people who are afraid of building big muscles to know how it happens. Basically if you want to build big muscles you have to work really, really, really hard at it. It doesn’t happen from going to the gym two or three times a week doing a few exercises at 8 repetitions each. Hypertrophy (muscles getting bigger) occurs when heavy weights are lifted in a specific way . . . more than the average person is going to lift (75% to 85% of what you can absolutely lift), more exercises than the average person takes time for, and with less rest time than most people take in the gym. It really takes work and concentration. It is very stressful on the body and people often don’t like to be sore. The type of lifting required to cause hypertrophy is not something the average woman is going to do. Doing 8 to 12 repetitions of a few exercise two or three times a week will enable your muscles to stay toned or it might even build some strength, but it will not make the muscles really big. If you want to increase your strength add more resistance or more reps.
What could actually happen if you start working with weights is the shape of the muscle might adjust and it you might think it is bigger because you actually start sensing it. I would recommend you measure your limbs with a flexible tape measure before you start a weight regimen. After a couple of weeks measure again, see if there is actually an increase in size. I’ll be waiting to hear . . . .
Posted in Exercise and Working Out | Tagged: agility, anti aging, flexibility, hypertrophy, Mobility, muscle building, muscle tone, muscle toned, Nia, Nia Classes, resistance training, stability, strength, strength building, strength training, weight training | 5 Comments »
Posted by terrepruitt on February 5, 2011
I teach Nia. I found Nia while looking on the internet for a workout that was exercise as well as dance. Dance is exercise and with so many people enjoying dancing I was hoping to find a combination of both that I could teach. Nia is a non-impact cardio dance. The “non-impact” often causes people to think that it is low intensity, but with Nia you regulate your own intensity. Nia was created using The Body’s Way, and designed so that you can practice is in Your Body’s Way. So participants receive the workout their body needs at that moment.
I believe that is one of the great things about Nia, but it is also one of the things that greatly challenge people. Some people do not know how to listen to their own bodies and give them what they need. They are accustomed to being told what they need and what to do. So Nia might not be for everyone. But there is something out there that is.
In the Fall 2010 issue of Conscious Dancer, they shared 100 modes of movement. They highlighted movements from A-Z. They pointed out AcroYoga, AlivEmotion, BeachDance, Bellyfit, Biodanza, Chakradance, Dancing with Pain, DolphinDance, 5Rhythms, Gyrotonic Expansion System, Hoop Dance, InterPlay, Jazzercise, Laughter Yoga, Nia, Pilates, Shake Your Soul, Soul Motion, SpritisDancing, Trance Dance, Wowzacise, Yoga Booty Ballet, YogaFit, Zumba, and more.
From yoga to yoga dancing, spiritual exercise, water workouts, healing, structured, non-structured, standing, sitting, rolling, running, jumping, bouncing, everything from here to there and anything you can thing of and more. So what is your excuse? Maybe there isn’t a Nia class in your area or that is convenient to you or your schedule. What about a Zumba class? Get some of your Latin on. Zumba not your thing? What about BellyFit? Maybe there is a class near you and a form of fitness that has a bit of yoga, meditation, and Pilates in it is something you would like? Laughter Yoga (who doesn’t like to laugh?) is in 60 countries. Maybe you would like the group type of moving mediation that is 5Rhytms. Or you wanna take it back to your childhood circling your hips and other body parts in a Hoop Dance. Have you tried Jazzercise lately? Even though it has been around since the 60’s it has kept up with the times. Like Nia, you learn that the joy of dance that is Shake Your Soul can be a healing experience. What about Wowzacise? Created by Wowza it is a form of fitness done on different size stability balls. Yoga Booty Ballet is a set of workouts that is yoga, cardio, and ballet and there are DVDs so you don’t even have to go out to do that one.
See? So as I am often saying there is soooooo much out there. If you don’t like one thing try another. Take into consideration your goals and what you really like to do, then go out there and find it. It has to be there. Even though Nia is for everyBODY, it really is not for everyone, but please find something that is for you and do it and stick to it!
Posted in Exercise and Working Out, Nia | Tagged: 5Rhythms, ballet, Bellyfit, Biodanza, cardio, cardio dance, Chakradance, Councious Dancer, dance exercise, Dance Workout, DolphinDance, Gyrotonic, healing, Hoop Dance, http://www.consciousdancer.com/, InterPlay, Jazzercise, Laughter Yoga, meditation, modes of movement, Nia, Nia class, Nia Dance, Nia exercise, Nia workout, non impact ardio dance, non impact workout, Pilates, Soul Motion, spiritual exercise, SpritisDancing, trance dance, water workouts, Wowzacise, Yoga, Yoga Booty Ballet, yoga dancing, YogaFit, Your Body's Way. AcroYoga, Zumba | 4 Comments »
Posted by terrepruitt on November 16, 2010
Nia is a non-impact aerobic exercise. I often get a quizzical look when I explain that to people. It is done to music so maybe that might make it a challenge for people to understand. It’s almost as if it is difficult to imagine a dance exercise class that is non-impact. Or maybe it is the idea that we have been programmed with–you have to jump to get a good cardio workout. But that’s when I need to remind them about:
—bicycling
—walking up hill
—elipical
—roller skating
—ice skating
—cross country skiing
—swimming
—rowing machine
—punching bag
All of these things can get your heart rate going without impact on the body. It is a matter of intensity. That’s what non-impact cardio is; getting your heart rate up with the level of intensity. With the aforementioned exercises eight of them involve your legs, four of them involve your arms AND legs. One of them doesn’t involve legs at all. intensity–enough to bring the heart rate up–can be done by moving your arms only. So, this is just a reminder, using exercises that most of us are familiar with, that you CAN have a cardio workout without the impact. So if you have knees that prefer not to jump, tender feet, or delicate ankles you can still find something to do that is a cardiovascular workout.
Posted in Exercise and Working Out | Tagged: aerobic exercise, aerobics class, bicycling, cardio workout, dance class, exercise class, Nia, Nia class, Nia dance class, Nia exercise, Nia exercise class, Non-Impact Aerobics, swimming | 3 Comments »
Terre Pruitt's Blog 