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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    Gentle Yoga: Tues at 10:00 am

    Nia: Wednesday at 10:00 am

    Stretch: Thurs at 10:00 am

    Please see my website for details!

    I am also teaching a yoga class for the City of San Jose on Wednesdays through June at 5pm

    I am also available for private Nia / yoga / Personal Training all virtual, of course!

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Posts Tagged ‘fitness goals’

As A Matter Of Policy – Don’t Allow Resentfulness

Posted by terrepruitt on January 8, 2015

Years back I created policies for the classes I teach. There are always different people and different circumstances, so it is important to have polices in place. So, I had these policies in place, but, like I said – people, circumstances – so once when I encountered “people – circumstances” I allowed something against my policy. Then I was upset. I thought about it for days. I was sad, I was mad, I was annoyed. I was upset. I was upset that this person asked me to break my policy. I was upset that I allowed it. I was upset that I took time to think long and hard about my policies and that I took the time, the effort, and the money to print and post disclosure of said polices. I was upset because when someone attends my Nia class at the studio I rent they sign a sign-in sheet stating they agree to the policies. I was upset that I felt unfair to everyone else that complies to the policy and doesn’t even ask to break the policy. I was so grumpy. I resented the entire situation — FOR DAYS! Then I realized, I let it happen. In trying to be nice and allowing the person to break my policy I ended up being REALLY upset. I created something I didn’t enforce. When I do something nice I love the feeling it gives me. I feel nice. I feel as if I am spreading joy. And this nice thing I did, did not make me feel nice. It made me feel stupid. I put all this effort into polices and then I just disregarded them. I learned my lesson. There are polices for a reason. Recently I enforced my polices and I found myself wanting validation. So in sharing my story with a friend she told me, “Don’t resent what you allow.”

Dance Exercise, Nia, Nia in the City of San Jose,  Nia at the San Jose Community Centers, Nia classes in the South Bay, Nia Teacher, Nia Class, San Jose Nia, Nia San Jose, Nia workout, Nia, Gentle Yoga, Group Ex City of San Jose, San Jose Group Ex classes, YMCA, Zumba, PiYoSee? That is what I figured out long ago. I was so resentful that I allowed a break in policy. I realized that in order to not be resentful I have to stick to my policy. So when I shared with a friend the fact that I just stuck to my polices because I hadn’t once before then I was upset, she said it in this succinct way and told me the story of how she learned it and who told her. She said her friend had told her this when she was having an issue with something she allowed to happen.

Obviously you CAN resent something you allow, but the idea is to avoid that. If you are going to resent it, don’t allow it. So even though I didn’t say it that way, I learned it. I was visiting with a different friend today and we happened upon this same subject. We shared some stories. I was not certain about posting this but then when the subject came up again today, on the day I need to post, I decided it was serendipity.

One huge part in helping me stick to my policies is fairness. If one person asks for an exception and I allow it, then when that same situation happens with someone else in order to be fair I would need to pass on the same exception. But that is not a wise business practice. Policies are made for a reason. In the case of class passes there are multiple reasons. When a class pass is purchased in advance it helps the teacher with business expenses, like licensing, insurance, and rental fees. But first and foremost is it supposed to help motivate the student to attend class. The idea is “you already paid for it, you might as well go to class.” It is encouragement to stick to your fitness routine. So often times, having the policies broken cheats you, too. Because why do you need to go to class to use the pass before it will expire if you know that the expiration will just be extended?

When policies are in place and they are clearly disclosed everyone feels better because they know what is expected.

So that is my story with “Don’t resent what you allow.” Even though I learned the saying AFTER I learned the lesson, I still like it.

What about you? Do you know what I am talking about? Do you resent some things you allow? Is there some changes that you could – would like to – make, in order to be less resentful?

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

Recipe Nutrition Information – Online for free

Posted by terrepruitt on August 25, 2011

Nia teacher teaching Nia San Jose, San Jose Nia uses recipe analyzerI was thinking one day, “there has to be something online that can give calories for a recipe.  And hopefully there is a free version.”  There is.  Cool.  Maybe you had thought about this before, I know I have, but I just rememberd this week.  I usually just kind of tally the ingredients and divide using a calculator, but I realized there has to be something online so I Googled it and came up with a few.

FitWatch Recipe Analyzer lets you label the recipe and then you input the number of servings, then you enter each ingredient separately.  You can enter all the ingredients on its own separate line, then click “Search For All Ingredients” or you can search as you go along after you enter each ingredient.  After you click “search” the program will bring up a list of ingredients from which you can scroll down and select the one you want.  After each selection the screen flashes and then gives you measurement options.  Each time you make a selection the screen flashes.  There are only twelve spaces, so you can only enter up to twelve ingredients.  After you are done it supplies you with amount of calories, water, carbohydrates, protein, total fat, monounsaturated, polyunsaturated fat, and saturated fat, cholesterol, and dietary fibre.  It also gives you a breakdown of vitamins and minerals measurements.  Very nice.  Also gives you the option to print it in a nice format.  But the input is somewhat awkward, because of the constant flashing.  I kept thinking my computer or internet browser was going out or down.  Took me until about the eighth ingredient to get used to it.  Then I skipped an ingredient and I wanted them to be in order because I was not sure what information I would get and I didn’t know the format, so I thought it would be easier to just have it in the same order as the recipe.   Going back and inputting the ingredient again really made the screen flash.

Nia is a fitness and wellness practice, Nia Los Gatos, Nia San JoseCalorie Count has you input the number of servings, then you can copy the entire list of ingredients into one box.  That was so quick and easy and AWESOME!  Then it gives you the calorie break down of each ingredient and gives it a grade.  It allows you to add a new item and edit the recipe.  It gives the option to log a serving and save a recipe, but I am not signed up so I didn’t do either one of those things.  So I am not sure if after having done one of those things if you get an option to print.  The format the nutrition info is presented in does not copy and paste very well.  In addition to the calorie count and grade of each ingredient it gives you the Nutrition facts in the common format that is on many product labels.  Under the “label” it gives you a nutritional analysis such as “Bad points:  •High in saturated fat  •High in sugar  •Contains alcohol” and “Good Points:  •Low in sugar  •High in manganese  •High in niacin  •High in phosphorus  •High in selenium  •High in vitamin B6”.  But it does not give you measurements nor percentages on all of the things mentioned in this analysis.

Nia teacher, Nia classes, NiaSpark People’s recipe analyzer makes you enter each ingredient and then search their data base for the closest match.  Its breakdown of the nutrition in the recipe includes: amount of calories, total fat, monounsaturated fat, polyunsaturated fat, and saturated fat, cholesterol, sodium, potassium, total carbohydrates, dietary fiber and sugars, and protein. This recipe analyzer/calculator gives you a breakdown of vitamins and minerals in percentages.  Its nutrition information is in a printable format like the first one.  This site also allows you to save the recipe if you are a member as with Calorie Count.

Really nifty.  I bet there are even more out there.  This is a different way of checking the nutrition in our diet, instead of inputting it all in a food diary/log/tracker/counter, you can do entire recipes.  I want to remind you even though I say it often, we all have different goals so we certainly have different nutritional needs.  These sites are just more tools that we can use to meet our goals and our nutritional needs.

So, I am curious to know if you were surprised at the information after you entered your favorite recipe?  Well, were you?

Posted in "Recipes", Helpful Hints | Tagged: , , , , , , , , , , , , , , , , , , , , , , , , | 4 Comments »

Muscle Weighs More Than Fat

Posted by terrepruitt on August 2, 2011

I think you have probably heard that before.  You might have even said it.  I know that I have.  It doesn’t make sense.  One pound of muscle CANNOT weigh more than one pound of fat, that is impossible.  A pound of something does not weigh more than a pound of something else.  Nope, just not possible.  Doesn’t matter if one pound is feathers and another pound is rocks. As you probably know, it is really about volume or the SPACE that one takes up over the other.  A POUND of fat actually takes up more space than a POUND of muscle, but they still WEIGH the same.  There is really no getting around that weight thing.

Sometimes a scale that measures weight might be a little deceiving in terms of size and health.  It all depends upon your goal.  Right?  I always say that, but it is true.  If your mainly concerned with how much you weigh then that is what you should focus on.  If you want to be smaller then maybe a scale is not the best way to measure that.  If you want to build muscle or be stronger then you might not want to be concerned with the weight because it is difficult to get weight to go down and muscle to go up.  Of course, this is all very general, I am not saying one is good or one is bad, I am really just trying explain the point a bit.

I find, on occasion, one of the best ways to explain something is to use a visual aide.  Here is a picture.

What you see is three pounds of butter with a three pound weight.  What is butter?  Fat.  I am using the weight as a rough sample of muscle.  This is three pounds of fat compared to three pounds of muscle.  Yeah, yeah, I know it is not exact, but it gives us a rough idea right?  You can clearly see that three pounds of fat take up much more room than three pounds of “muscle”.

If you are working out and exercising to “lose weight” your scale might not always tell you the accurate truth. Because first of all usually we are working out and exercising to lose fat and one of the best ways to do that is with strength training.  A muscled body burns more calories than a fatty body, no matter what the body is doing.  So one way to help lose the fat is to gain muscle.  But if you gain muscle the number on your scale might not go down as much as you think it should.  Second, if you are not doing some type of resistance training you would be losing muscle.

If you are doing something in your fitness routine that builds muscle and the scale is not moving down or it is not going down fast enough for you, don’t get discouraged.  Maybe it is time to take out the measure tape.  It could be that you are going down in size but staying the same or even gaining pounds.

Also remember that in order for you to actually build bigger muscles you have to follow a specific training plan so chances are you are not going to get bigger. Women – in general – don’t need to be concerned with that.  That is another great reason to measure because the body will change so it might look different or seem bigger to you, but with a measure of it, you will know.

Not too long before I hurt my foot I thought my scale was broken.  It kept showing me the same weight but my clothes weren’t fitting the same.  I threw my scale away.  Turns out it really wasn’t broken,  I was NOT gaining weight,  I was just losing muscle mass.  So now that my foot is better (better, not the same, but better) I want to get back to having more muscle.  I thought this would be a great way to remind me.  Sometimes I know things, I just need a reminder, what about you?  Do you sometimes need a reminder?  I am sure that you know that muscles DOES NOT weigh more than fat — not possible, but I thought I’d give us a visual to keep in our heads.

Posted in Misc | Tagged: , , , , , , , , , , , , , , , , | Leave a Comment »

Ten Minute Workout

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: , , , , , , , , , , , , , , , , , , , , , , , , , , , , | 4 Comments »

Conscious Personal Trainer

Posted by terrepruitt on June 8, 2010

In Nia you are your own CPT.  In some circles that stands for Certified Personal Trainer.  In Nia it stands for Conscious Personal Trainer.  You are responsible for your body, its movements, and its health.

If you were to hire me as your Personal Trainer you would complete a Health and Behavior Questionnaire.  We would discuss it, along with your health concerns, and your goals.  We would work together to create a fitness plan that would help you reach your goals.  We would have one-on-one sessions so I could observe, coach, and assist you when necessary.

In a class setting there is no Questionnaire that we discuss.  We have not discussed all of the things you want to address and the things you want to work on.  We have not discussed your concerns at length.  A class setting is different than a one-on-one personal training session.  You know your history your goals and how you feel at that moment.  It is up to you to set your pace and intensity level for that class.

It is up to you to be your own coach.  Be aware of what is going on in your body so that you can make adjustments to your movements.  It is up to you to do it in a non-judgmental way.  You have all of the information:  your fitness goals, your health history, your behavior history, how you feel that moment, you know your own energy level, and the status of your emotions.  It is up to you to tune into all of that and to use it to receive the work you need at that moment.  Move your body in a way that brings comfort. 

Every day might be different, with each kata it could change as I have stated before when talking about the different (Intensity) Levels of Teaching, there are different levels of doing.  As you move and you become more aware of how your body moves and what you sense as you move you will be able to tweak it so that you are able to move in comfort, but also reach the goals you have.  You will become an experience conscious personal trainer.

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