Terre Pruitt's Blog

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

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Posts Tagged ‘CEU’

Foam Rolling BEFORE Working Out

Posted by terrepruitt on September 26, 2022

One thing about some certifications is you have to complete continuing education to earn a current certification. I like continued education because I learn new stuff. I have a few posts regarding foam rolling because I believed that it helped with soreness. I thought that if you foam rolled after a workout you may recover faster. Well, I still believe that, but I now also believe that foam rolling BEFORE a workout can be very beneficial too.

So, foam rolling is a form of massage and massage brings blood into the muscles. Which is why we used to stretch before a workout. Now we know that it is better to warm up before a workout and stretch after. Warming up usually entails moving fast – a little cardio or, my preferred method, moving the body in the way it will be moving in the workout. Maybe not the exact way but move the joints and muscle in the way the workout will move them. There have been studies that have shown that if you use a foam roller before the warm up your performance in the workout may actually improve and that it will shorten the time needed for recovery. So, if you take a few minutes to use the foam roller before your warm up you may be through the DOMS sooner than if you didn’t use the foam roller. You may also sense your muscles are less tired during your workout.

I thought that was pretty amazing. So when my limbs have that heavy tired sensation, I have been trying to take the time to do a few minutes of foam rolling BEFORE working out. Now, I don’t know if it is the placebo effect or if it really is helping, but it seems like it is helping. I believe that rolling BEFORE my warm up has helped me perform better and not have days of soreness after. It is pretty cool. I am pretty excited about it. I thought I would share it with you so that you could try it for yourself.

Do you include foam rolling in your exercise?


Posted in Foam Rollers | Tagged: , , , , , , , , | 6 Comments »

Muscle Clocks And Things

Posted by terrepruitt on August 12, 2020

Often times certifications require continued education.  I am reading an interesting book for some of my continued education units.  I am rather excited about this book and the information because it is CURRENT!  So fabulous!  So often the materiel used for continued education is YEARS old.  I remember the last CEUs I took that were required by one place I taught . . . the material was so old that it was no longer correct!  So we were being taught and tested on information that was out of date.  One of the reason continued education is required for many certifications is because things change.  With new information being learned about the body all the time the way people exercise and train changes.  So it is really helpful when the material we are using has current information.  This book is from . . . . wait for it . . . 2020!  I can barely believe it.  Another reason WHY it is so important to have current material is most of the time the studies that the materials reference are already years old. Research and study takes a long time so it can take a long time for information to be published.  Another reason I am so excited about this information is that it is pretty interesting.  It is about muscle clocks.

You may have heard of an internal body clock, but did you know our muscles have clocks?  You may have because it is not really a new idea, but there is just more things proving it.  More studies are being done on how it works.  It is fascinating . . . at least to me.

Muscle clocks are described as “transcription factors or genes inside each muscle that regulate physiological cycles according to environmental changes and physical activity.”

With the knowledge and understanding of muscle clocks people can plan training to get the most out of it.  The idea is that muscles are on a 24 hour clock and if an athlete trains at the same time every day of training then muscles can anticipate the training is coming and perform and reform better.  That is the gist, although the book explains there is a lot more to aid in getting muscles to do their best.

Again, this is not a totally new concept it is just that it is being understood better.

Some other things I thought I would share:

—-Skeletal muscles make up about 40-45% of the body’s total mass

—-Muscle is the single more abundant tissue in the body

—-Muscle communicate with other muscles and systems in the body

—-Cardio Training that was done before resistance training showed blood lactate and cortisol levels elevated (these levels should be low)

—-HIIT has been shown to interfere with sleep

—-Muscle clocks can learn to prepare muscles and best results will be achieved from consistently (time of day) scheduled training

—-Sleep quality is very important

The data is showing that muscles are smart.  They have their own clocks and can learn when they get resistance training happening at the same time of day.  It is like they KNOW they are going to a party and they start getting ready!

I find this pretty interesting.  And, as I said, it is not new, so you may have already known about muscle clocks.  The new part (and it isn’t even that new because things take a long time for studies to be done and documents) is that they are really beginning to understand them more.

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This book is really great, I think.  Amy Ashmore lays out what each chapter is about and explains what you will learn in the next chapters.  To me that is very helpful.  Some books will say something like “well what we are talking about is all based on the blah, blah, blah theory” and they either expect you to know what it is or don’t tell you that they will explain it in subsequent chapter so you might find yourself clicking away to go look for information on the “blah, blah, blah theory” but Amy explains everything.  She lets you know when it will be explained and doesn’t leave you hanging.  And she also repeats information so it all melds together.

So, have you ever heard of muscle clocks?  Does the idea that your muscle can anticipate resistance training intrigue you?

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

Four-wall or Cooking – An Experience In All Sides

Posted by terrepruitt on April 7, 2012

In Nia we do something that is called cooking all four sides.  When I first learned this I thought it to be just when we were on the ground.  “Cooking” to me was the “side” of the body that was on the ground.  When you “cook” all four sides you allow your belly, your back, your left side, and your side to “cook” on the ground.  So basically you are lying on a different “side” at one point in the dance.  In one routine, I can’t remember which one, while we are standing we turn and face one wall, then turn again, then turn again, then turn again and Debbie called it cooking all four sides.  I thought, “Wow!  I hadn’t thought to call THAT cooking all four sides, because (as I mentioned) I think of ‘cooking’ as being on the floor.”  But it works.  We are “cooking” or facing all sides, all walls.  In country line dancing we call it a four-wall dance.  Often times there are a few steps then a turn, a few steps, then a turn, and so on, eventually you face all four walls.  There are two wall dances and maybe even three, but the point is you face a different direction.  Generally the back becomes the front and the front becomes the back.

ance Exercies, Nia, Nia Campbell, Campbell Nia, Nia classes in Campbell, evening Nia, Nia Teacher, Nia Class, San Jose Nia, Nia San Jose, Nia workout, Nia,I’ve posted about Nia Routines before.  I explained a bit about how the routines are created and teachers can purchase them.  Nia routines used to be choreographed and performed on the training DVD by Debbie Rosas or Carlos Rosas or both.  I’ve also posted about the fact that Nia morphs and changes.  At the end of 2010 Carlos AyaRosas, the male co-creator of Nia retired.  As with any company that wants to continue on after a founder retires Nia had to make some changes.  To me it seems as if Nia had been thinking about this for a while.  I know when I attended my Nia White Belt Intensive both Debbie and Carlos talked about Nia continuing on after they leave.  So it seems to me that they had plans and ideas for how Nia will change.  I think it is evident in the way that Nia does not seem to be a flag flapping in the wind, it has true direction.  With the exit of Carlos a new era has been born.  Debbie is now co-creating routines with Nia Black Belt Trainers.  I love Nia and enjoy both the routines Debbie created and the ones Carlos created.  There are some I like more than others.  I am not saying that I like the new one I have seen more than I liked the “old” ones, I am just saying, “Yay!  Nia is not disappointing me.”  The new routine I have looked at is just as fabulous as the old routines I love. 

As a little background:  In order to teach Nia we must pay a licensing fee.  When we pay the fee we are purchasing the right to teach, continued education, and four Nia routines.  We are free to purchase additional routines when they are available, but four are included in the licensing fee and we are obligated to learn at least four a year.  I just recently renewed my license and ordered my routines.  I ordered two that are older (from 2007 and 2008) and two that are considered our new ones, dated 2011.  Usually I skim through all four before deciding which one to learn next.  One of them I ordered I have done once before in a class so I know that I like it and I was planning on learning that next, but my curiosity about one of the new ones got to me.  I decided to learn it next after having watched it.

I am very excited about this routine because it has the “four-wall” or cooking all four sides technique in it.  The routine I am currently teaching has it too but only briefly, this new routine has this technique in more than one song.  Since a Nia class is not a dance lesson we just lead follow like other cardio workout classes the cooking all four sides is to not a series of complicated steps, but it does allow us to face other directions.  In FreeDance there is always opportunities to face many directions and sometimes in the Nia movements alone one can be turning far enough to achieve facing another wall, but this is choreographed to have the entire class turn.  It allows the class to see a different perspective.  I think it is fabulous.
It could be making me nostalgic and thinking of country dancing days . . . but more so, I am excited to have this technique used in a Nia routine so my students can see things from the front if they are always in the back or the back, if they are always in the front.  It will help move the class in new directions and Beyond!

Have you ever thought about the fact that a cardio dance class is pretty much like a line dance? 

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