Terre Pruitt's Blog

In the realm of health, wellness, fitness, and the like, or whatever inspires me.

  • I teach yoga, Nia, and stretch online!

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Shopping Step to help Dinner Prep

Posted by terrepruitt on July 16, 2011

You know how Rachael Ray says to clean your veggies when you get home from shopping?  Well that doesn’t work for me, because although I LOVE the idea of the veggies being all ready to go when I want to use them, I think they start to go bad faster once they are washed and prepped. I don’t do that.  I really like the idea, but I don’t do that.  One thing my husband and I do after shopping that helps with dinner prep though is marinate the meat.  I do not like steak or pork that has not been marinated.  I figured out that this is why I thought I didn’t like steak, often steak in a restaurant has not been marinated it is just seasoned.  I like it to have soaked in the flavor.  So when we bring home steak we make up a bag of marinade and put the steak in it then freeze it.  Marinating the meat seems to add a step to shopping, but helps with preparing dinner.

Sometimes we have a big hunk of meat so my husband trims off the fat and cuts it up and we make some sauce then bag it up.  Sometimes he wants to have steak on hand for his beef stroganoff so he will chop it up in little bite size chunks.  We will put the chunks in a bag of sauce and freeze that.  When we need to use the steak we take it out to defrost and it is already marinated.  It has soaked in the juices while it was freeze and while it is defrosting.  Instead of defrosting THEN marinating, it is doing both at once.  AWESOME.

A little while ago he decided he wanted to do that with pork too.  We don’t buy bone on pork chops, my husband buys the thick chops.  I just remembered a funny story, one day he came home with steak and pork and told me to “make up” x number of bags.  He said some of the bags were for pork and some of the bags were for steak.  Not that he minded, but I could tell the difference when we cooked them he had put the steak in the pork marinade and the pork in the steak marinade.  It turned out ok, just a little different.  We always marinate the steak and we marinate the port most of the time, but sometimes we want to cook it another way so we don’t put it in bag with marinade.

As I was sitting here trying to think of something to post, I was thinking, “I didn’t learn anything this week.”  I know that is not true but I couldn’t think of what I learned so I decided to share something I already knew.  I was smelling the grilling my hubby was doing and it made me think of what a time saver the marinade in the freezer is and I thought, “Huh.  Maybe I could share that.”  So I am.

We use zip lock bags and I put whatever we have on hand in it; sherry/wine, teriyaki sauce, soy sauce, worcestershire sauce, onions, garlic, marjoram, parsley, garlic, whatever.   Then we squeeze out as much air as possible and freeze it until we are ready to use it.  Cool.  I love that.  When I go into the freezer to get out something for dinner and there is meat in there already marinated I am so happy.  I think we should try it with chicken too, what do you think?

I know you can by meat that is already marinated but you never really know what is in those pre-made ones and for me .  . . one who cannot tolerate any kind of spicy heat, they normally are too hot.  This way you are in control of the flavor you get.

Posted in Food | Tagged: , , , , , , , , , , , , , , , , , , , , | 6 Comments »

Squirrel Barking

Posted by terrepruitt on July 14, 2011

I am working on learning a new Nia routine.  After getting coffee this morning I sat down to listen to the music and bar it.  I had done some work on some of the songs already, so I was continuing.  I had opened up a slider because the morning was cool and I wanted to let some cool air in and let the cat enjoy the outside.  As I was sitting there I started to hear a squirrel barking.  I got up to look and I couldn’t see him, but I could hear him well enough I knew he was somewhere along the edge of the yard.  I spotted him on our roof.  I asked him why he was barking, but I was unable to understand his answer.  He kept barking as he ran from one level to the next.  Since he sounded so upset I was curious as to why.  He sounded as if he was near so I looked again.  He was on our roof where I couldn’t see him from the slider.  He barked non-stop.

Being the well-trained squirrel sap that I am, I went outside to give them some peanuts and I cleaned the bird bath and filled it with water.  I thought maybe he wanted peanuts and water.  But he kept barking.  I think he actually moved to a place where he could see me and he knew I could see him.  He was barking for so long that I decided to video him.

This is him.  He is on our neighbor’s roof.

After this he stopped.  Maybe he just wanted me to put him on YouTube.  Maybe he is not happy that the blue jays are eating the nuts.  They usually share pretty well, but the only thing I can think of is that maybe the blue jays are a bit more aggressive than normal because yesterday I noticed they brought babies with them.  I don’t know if you have ever experienced baby blue jays.  At this point they are flying fine and have their balance so they are a few months old, but they still have that baby cry.  They are so round and fluffy and look bigger than the adults.  Yesterday one just stood on the table and cried for food.  But the adult with him wanted him to fend for himself.  But MAYBE this is what the squirrel was barking about today, but I dont’ know.

After he stopped barking he sat in the tree like this.  Giving me some kind of “eye”; evil or squirrely you decide.

Nia workout disctraction - squirrel

So, yeah, this is part of what I mean when I posted the post about workout distractions.  I could ignore them, but often times they are making a ruckus for a reason and if they are doing it in our yard I like to try to figure out why.  Eventually, I shut the door and closed the curtain so I could bar some more of the Nia music and get a Nia workout in.  I wanted to show you more of the “distractions” from our yard.  Silly squirrel.

Posted in Misc | Tagged: , , , , , , , , , , | 4 Comments »

Nia is teaching Me

Posted by terrepruitt on July 12, 2011

Nia is a cardio dance workout. We turn on music and we dance. We have Nia routines that we do to certain music or we can put the patterns to different music.  We are not limited to these two choices this is just an example.  We dance to music, we have fun, we don’t even realize we are exercising.  To me, it is “like” Zumba in that way.  But Nia is a practice. Nia has different levels and each level has principles.  If you choose to experience the different levels you can, but even if not the principles of Nia can be applied to the workout and to life. To me, Nia is like Yoga because of the fact that some of the “stuff” you do in a workout can be applied to life. Since the ideas and principles of Nia can be applied to life they are not necessarily “new”, most of it is not made up by the creators of Nia. Some of it you might recognize and have heard elsewhere. It is the way it is applied and put together. I have stated this before . . . that things are not new, so you aren’t imaging that.  I do like to repeat it because a lot of people have not heard of Nia so they might think it is something new and “way out there”, but it is not, it is based on science and things you know.  Some of the things I am learning are things that I have to continue to “practice”.  🙂

Here are a few of the things, in no particular order:

–It is ok not to be perfect. That is not really the way we state it when we talk about it, but I have started many posts with what we really say and maybe one day I will post one, but I am not ready to deal with the spam and odd comments I might receive from our actually verbiage of this same idea.  But basically we don’t have to do things perfectly. Which is really great because there really is no such thing.

—The Four Engery Allies are always something I am having to practice. (Speak with impeccability / Don’t assume anything / Don’t take anything personally / Always do your best)

–Even silence is music. We actually practice listening for the silences in our music. A lot can happen in a silence, it could be a birthing place for something spectacular. Or it could just be a place of rest and calm. Either way it is sometimes something to look forward to.

–Natural Time is a gift. Moving and living in ones own natural time and not having to do everything by the clock that society runs on, is not always possible. There are some things you just have to do, so when there is an opportunity to move and live in natural time I take advantage of it and I consider it a treasured gift.

–Live in the moment. I am always doing one thing and thinking another. We live in a society of multi-tasking. It is celebrated and even rewarded, but it is not joyful nor rewarding. Sometimes I forget why I walked into a room because I started walking there to do something and then after the first two steps my brain has already jumped to the next task. So I arrive in the room thinking, “What am I doing here? I know what I want to do when I am done with why I came in here, but I don’t know why I am here.” So this is something I am always having to practice.

All of these things are things we learn in our Nia workout.  We don’t have to dance perfect, we have our energy allies when we dance, silence can be part of our movement, we move in our own natural time, and we move in the moment and dance to the music.  All of these things work in and off the dance floor.  So Nia teaches me a lot and it continues to teach me.

Posted in Nia | Tagged: , , , , , , , , , , , , , , , , , , , , , , , | 2 Comments »

Workout Distractions

Posted by terrepruitt on July 9, 2011

It is difficult for me to do Nia at home.  In Nia we actually move our head.  “Huh?”  You say.  Well next time you are in a cardio workout out class or an exercise class you might notice that you don’t often (or at all) move your head around purposefully.  In Nia we look up, we look around, we look down, we out.  We could just be moving our head to sense the sensation of it, or we could be doing it to allow action to follow intention or . . . well, whatever idea we are using at the moment to move our head, we move our head.  ALL AROUND.  Which, makes it difficult for me to workout at home. When I look up I see spider webs.  When I look around I see dust.  When I look down I see Spot.  When I look out I see squirrels.

We have cathedral ceilings, so there is never a time when we don’t have spider webs or something way up there.  When I see it I start thinking, “I need to get the duster and the ladder and get that.”  Then there is the dust.  The dust never seems to NOT be there even right as I am dusting.  Then there is the cat.  She either wants to go out, or be pet, or  she just chooses to lay right in the middle of my workout floor.  And I have learned that I absolutely have to keep my curtains closed.  I don’t care what the weather is, I don’t care what the temperature is, I have to keep my curtains closed because I get REALLY distracted when I don’t.  Here are two examples of what I see.

First he comes to the door.  Tentative.  Then he will stand that like that for a long time.  I have tried to just keep on going and just let him watch me dance, but after a while I feel bad.  He will just stand there with his paws at his chest and look at me.  He has stood like that for at least an entire song.  I always end up stopping and giving him or, more accurately, them nuts.  When one gets peanuts the others come along.

 

Then this is what they do.  This was taken on a very hot day.  The mat was in the shade and had been for a while so he just plopped down.  I think he was enjoying the shade.  A little snack in the shade.  He just looked at me while he ate his snack.

They have come up to the doors and windows and put both paws on the glass and looked inside.  I imagine I hear, “Hey, you in there!  Where are the peanuts?”  It is rather funny.  I am not certain, but I think it is one in particular that does that.  My hubby named him Brutus.  When he comes up to the door, he will stay there and take a peanut from me.  Sometimes he barely lets me put the peanut out the door.

Yes, one of the things we do in Nia is to not think about things like spider webs, dust, the grocery list, the things we need to do after class and when I am outside of my home I can do that much better.  In my house I get distracted.  There are so many distractions.  So one way I eliminate at least one is I keep the curtains shut.  On the days that I took these pictures I had obviously not done so.

Posted in Just stuff, Nia | Tagged: , , , , , , , , , , , , , , , | 5 Comments »

Ball Massager

Posted by terrepruitt on July 7, 2011

While I was doing a Nia DVD today, I kept sensing some discomfort in my back.  I have a spot, a muscle I guess, that sometimes becomes “whiny”.  I think that particular spot on my back, directly next to my backbone to the right, right at the edge of my shoulder-blade, holds all of my stress and tension.  When it came to the floorplay exercise portion of the Nia workout I was focused on my back.  It was really getting my attention.  I have had a student assisting me with my toe/foot and she often says she is “releasing it”.  I wondered if I could touch my back and “release” it.  So I did.  I pressed on the spot that was speaking to me so loudly.  It seemed to help.  I believe in the power of touch.  But since it is a place on my back that is needing touch it is not easy for me to get the entire area.  While I was laying on the floor I was wishing I had a tennis ball to roll on.

Have you ever heard that?  Using a tennis ball to massage your back.  I had a friend who mentioned to me that she was told to put a couple of tennis balls in a sock and roll on them.  You can roll on them against a wall or on the floor, whichever is most comfortable for you.  I had heard to use the balls, but I hadn’t heard of the sock until she mentioned it.  The tennis balls could be used to massage more than just your back, you could roll it under your legs or on your arms.

I don’t have tennis ball, but I do have a rather large “super ball”.  I don’t know if that is what it is called, but that is what I remember we used to call them when I was young.  You know those balls that bounce really well?  It is a “The Incredibles” ball.  It is kind of old so it is yellowed.  It is also really hard.  Much more hard than a tennis ball and a little smaller.  I remembered that the last time I saw it I had used it for my foot and it was in the entertainment center.  How convenient?  It was right there.  YAY!

At first I tried using it while laying on the floor.  That didn’t work so well because it was difficult to roll on the floor without using my elbows which, in doing so, caused me to rise away from the ball.  Plus the ball is really hard.  So I used it with the wall.  I leaned on the ball while it was on the wall.  WOW!  Awesome.  I think the muscle that gets annoyed is small and there was almost a clicking sound as the ball rolled over it.  That is how tight and grumpy it was.  As I mentioned, I had used the ball on my feet before, it is a great foot massagerm just rolling it under my foot, but I hadn’t used it on my back.  Glad I thought of that.

So what do you think?  Have you heard of using tennis balls to massage sore muscles?  Have you ever tried it?  Do you use the sock method?  Oh do tell, I would love to hear about it.  It could definitely help with DOMS.  What do you say?

Posted in Helpful Hints | Tagged: , , , , , , , , , , , , , , , | Leave a Comment »

Cucumber Uses

Posted by terrepruitt on July 5, 2011

Day flew by, even thought I didn’t teach a Nia class today, I am just now getting to my post.  I received this list a long time ago.  My plan was to research each fact to see if it was true. I realize that I could spend my time looking up each item and not really find out if it was true.  AND, I realized that my readers probably know better.  Some of you might have received this very same list.  Some of you might have tried some of these things.  And better yet, some of you might venture on this very post to comment on what you know.

1. Cucumbers contain most of the vitamins you need every day, just one cucumber contains Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Folic Acid, Vitamin C, Calcium, Iron, Magnesium, Phosphorus, Potassium and Zinc.

2. Feeling tired in the afternoon, put down the caffeinated soda and pick up a cucumber. Cucumbers are a good source of B Vitamins and Carbohydrates that can provide that quick pick-me-up that can last for hours.

3. Tired of your bathroom mirror fogging up after a shower? Try rubbing a cucumber slice along the mirror, it will eliminate the fog and provide a soothing, spa-like fragrance.

4. Are grubs and slugs ruining your planting beds? Place a few slices in a small pie tin and your garden will be free of pests all season long. The chemicals in the cucumber react with the aluminum to give off a scent undetectable to humans but drive garden pests crazy and make them flee the area.

5. Looking to fight off that afternoon or evening snacking binge? Cucumbers have been used for centuries and often used by European trappers, traders and explores for quick meals to thwart off starvation.

6. Have an important meeting or job interview and you realize that you don’t have enough time to polish your shoes? Rub a freshly cut cucumber over the shoe, its chemicals will provide a quick and durable shine that not only looks great but also repels water.

7. Out of WD 40 and need to fix a squeaky hinge? Take a cucumber slice and rub it along the problematic hinge, and voila, the squeak is gone!

8. Stressed out and don’t have time for massage, facial or visit to the spa? Cut up an entire cucumber and place it in a boiling pot of water, the chemicals and nutrients from the cucumber with react with the boiling water and be released in the steam, creating a soothing, relaxing aroma that has been shown the reduce stress in new mothers and college students during final exams.

9. Just finish a business lunch and realize you don’t have gum or mints? Take a slice of cucumber and press it to the roof of your mouth with your tongue for 30 seconds to eliminate bad breath, the phytochemcials will kill the bacteria in your mouth responsible for causing bad breath.

10. Looking for a ‘green’ way to clean your faucets, sinks or stainless steel? Take a slice of cucumber and rub it on the surface you want to clean, not only will it remove years of tarnish and bring back the shine, but is won’t leave streaks and won’t harm you fingers or fingernails while you clean.

11. Using a pen and made a mistake? Take the outside of the cucumber and slowly use it to erase the pen writing, also works great on crayons and markers that the kids have used to decorate the walls!!

I am adding that a cucumber is mostly water.  And while their flavor is in their seeds, I have heard that it is the seeds that might also cause gas for some people.  In case you have received this list in an e-mail you may notice a couple missing, yeah, I removed them because I didn’t feel comfortable posting them.  I didn’t check on these except for the vitamins.  I wanted to give you an idea about that.

According to About.com a cup of sliced cucumbers contain the follow amounts of what is listed above:

•Calcium: 8 mg
•Iron: 0.15 mg
•Magnesium: 7 mg
•Phosphorus: 12 mg
•Potassium: 76 mg
•Zinc: 0.10 mg
•Vitamin C: 1.5 mg
•Thiamin (B1): 0.014 mg
•Riboflavin (B2): 0.017 mg
•Niacin (B3): 0.051 mg
•Pantothenic Acid (B5): 0.135 mg
•Vitamin B6: 0.021 mg
•Vitamin B12: 0 mg

As I typed this I made me want some cucumber water.

Have you tried any of these tips?  Do they work?  Let us know.

Posted in Vegetables | Tagged: , , , , , , , , , , , | 8 Comments »

Holidays and Exercise Classes

Posted by terrepruitt on July 2, 2011

I have been teaching Nia in the San Francisco Bay Area for two and a half years.  So far every Holiday that falls on one of my regularl class days, I have taught.  I keep seeing postings on Facebook, Twitter, and other places on the internet about how classes are suspended or cancelled over the Holiday weekend.  The classes will resume normal schedule on Tuesday.  I understand this because some of the places where the classes are taught are closed over the three-day weekend.  Also, a lot of people do go away during Holidays, but a lot of people stay home too.  I find that because I have morning classes, my holiday classes are bigger.  People that are normally at work get to come to a morning exercise class.  I love it.

I also understand that holidays are family time so it is nice to be with the family.  Especially since most of the time people are having to get up and rush off on their separate ways.  I am fortunate that my Monday and Wednesday classes in San Jose are at 9:00 am.  Often times people can come take the class and be back with the family before the family is even up and ready to go about the day.  AWESOME!

It seems as if the actual independence day was July 2, 1776, when the actual legal separation from Great Britain occurred.  The document clarifying and explaining what the meant was finalized on July 4th so it seems that was adopted as Independence Day.  In 1938, Congress changed Independence Day to a paid federal holiday.  This is all according to Wiki.

I feel it is nice to take a moment to remember why we have a day off.  Usually we are so excited by the fact we have an extra day to play we might forget why.  I know I do.  It really is my blog that helps me stop and remember.  On Holidays I often look up them up to see if I should or could post about them.  Today I decided to post a bit about it and about the fact that Help You Well / me has not taken a Holiday yet.  I post the information on my site too, so that my students know I will be there and people looking for a class will know.  Some people like to try a new class when they have the day off.

I am fortunate to rent the studio where I teach on Monday so I am not subject to a “company” being open or closed.  So I am there.  You can find me at the studio in San Jose.  Even though that is the one day when my hubby might be home and I have to get up and leave him, I am motivated by my students that show up that normally can’t attend on regular work days.  Come join me.

At the time of this post there is a Free Class pass on my site.  Print it out.  Use it.  Come dance with us.  Come celebrate freedom, barbeques, fireworks, picnics, and grilling.  Yeah, dancing can be like that a celebration of it all.  Come see.

Happy Fourth of July regardless of where you live!  🙂

Posted in Nia | Tagged: , , , , , , , , , , , , , , , , | 2 Comments »

Modifications and Variations

Posted by terrepruitt on June 30, 2011

So you have a list of ten exercises you can do ten times in ten minutes.  You might be able to do the whole thing more than once.  If not, you will be able to if you keep at it.  Try doing the workout for ten days and see what happens.  Also, there will be days that you can do it twice and then the next day maybe not.  That is always ok.  Everyday our bodies are different.  If you do it you WILL see improvement.  When an exercise gets to easy, try it fast or with more weight, or do more reps.  The ten of ten in ten is really just to get you motivated to do more, help keep you exercising when you are really pressed for time, or add to something you are already doing.  Yes, I have said these things at LEAST twice before, but I want people to understand I do not believe this is an all-emcompassing-this-is-all-I-have-to-do-for-the-rest-of-my-life-kind-of-workout.  But the ten minute workout can work for everyone.

There are many modifications and variations that can be done with these exercises.  Some modifications I have presented already in my Without a ball, a band, and a BOSU post.  Here are some more.

(#1) Lunges – You can do walking lunges.  Instead of bringing the leg you stepped out with back to “center”, bring your other leg out in a step.  Keep going.

(#2) Bicep curls – You can do the curls at the same time you walk.  Try it.  You might be surprised at the different sensation you have.  The walking adds an entirely different element.

(#3) Squats – You can try these with weights in both hands.  If you have the band and the BOSU as with the original “gym” 🙂 design use that.  Since you are already going to stand on the band on the BOSU, use the band while you do the squats.

(#4) Triceps kick backs – Standing on the ground with weights and just doing one arm at a time.  If you can get through the workout twice then you can do ten one round and then ten the next.  If you can’t do five then switch.  Or you could always do ten and ten.  Whatever works for YOU.  Remember, this is YOUR workout.  You have your own goals to accomplish.

(#5) Hamstring curls – Do one leg at a time.

(#6) Sit-ups – Do them on the rounded side of the BOSU or the stability ball.

(#7) Triceps extensions – Use the band or heavier weights

(#8) Push up – Put your feet on the BOSU and push up from the ground.

(#9) Bent over lateral raise – Cross the band holding the left end in your right hand and the right end in your left hand.

(#10) Stability ball pass – When your legs come up with the ball grab it and before rolling back down put it past your legs on one side then the other (or alternate on each pass), then roll down.  Then when you come back up before you “give your legs the ball” put it past one side or both, then give the ball to your legs and roll down.

These modifications and variations aren’t necessarily more difficult or easier.  They could be different for each and every one of you.  The level of difficulty could be exactly the same but it is just something different to do.  Or one day it could be easy and the next maybe not.  I just know that for me, when I have more than ten minutes after doing my ten minutes I am ready to do more.

What about you?  How does doing ten minutes of exercise make you feel?

Posted in Ten Minute Workout (Posts) | Tagged: , , , , , , , , , , , | 2 Comments »

End of the Month

Posted by terrepruitt on June 30, 2011

Here it is the end of June. Wow! Can you believe it? Wow! I have taken this month to share with you a workout that can be done in ten minutes. Many exercises and activities can be done in ten minutes. I believe that more activity is required to actually allow you to see a majority of the benefits that come from exercise. I have a previous post about the once suggested thirty minutes. This ten minute workout was shared in the hope of motivating you, because most of us have at least ten minutes we can do some exercises in and if ten minutes is all you have it is better than nothing.

I hope that some of the posts have helped you in some way.

This post is my placeholder so you can check in. I’ll be back later to let you know I did my ten exercises and also to post some additional modifications and variations to the ten exercises.

__________________________________________________________________________________________

June 30, 2011 at 9:50 am

Morning workout—wahoo!  I was done a bit ago.  But it always takes me another bit to post a comment.  I got my ten under my belt and getting on with my day.

How about you?  Did you have ten minutes?

And what else do you have planned for the day?

Posted in Ten Minute Workout check-in | Tagged: , , , | 1 Comment »

Wahoo! Nia!

Posted by terrepruitt on June 29, 2011

Yeah, I get excited when I have a Nia class.  I love to teach Nia.  I love to get up in front of a class and show them anyone can move and have fun.  So with that in mind, the fact that I have a Nia Class this morning, I will be back to let you know about the Ten Minute Workout.

With yesterday’s post assisting you with ideas on how to do the ten exercises without the exercise ball, the resistance band, and the BOSU, maybe you’ll join me?  Why not try it for ten days?  It’s ten minutes.  Ten exercises, ten times, in ten minutes, for ten days.  Now the ten minutes is the time frame, so if you can do more than ten exercises go for it.  Well, what do you say?  Got ten minutes?

________________________________________________________________________________________

June 29, 2011 at 6:00 pm

Ok, DONE!  And it was pretty funny.  I had been out today in my MBTs and I decided to practice the Nia routine Sexi in my MBTs.  So after that, I decided to do the ten minute workout in my MBTs.  Ha.  Fun-ny!

I normally just do the workout in bare feet.  So shoes — MBTs in particular — provided different sensations.

You may recall I bought the MBTs because (I’ve always wanted them but couldn’t bring myself to spend that on shoes) I thought they would help me re-learn how to walk properly.  Rolling through my entire foot.  I was thinking that I could do longer lunges in my MBTs because I could be on the ball of my foot but really rolled to the ball of the shoe.  Well, that went as planned.  I did the lunges as I originally thought when I put them in the workout.

MBTs on the BOSU . . . . different.  It definitely engages even MORE muscles.  I had thought of that too when I thought to do the workout with them on.  What I didn’t think about was how I would notice the shoes when doing the V sit up.

Anyway . . . I’m done.  Just wanted to let you know.  I think I should also confess that I almost skipped it today because I had a tentative phone appointment.  But I decided that I could do it even after that.  But it turned out that feel through so I just did it.  I mean, c’mon, it really IS only ten minutes.

Posted in Ten Minute Workout check-in | Tagged: , , , , , , , , , , , | 7 Comments »

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