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Posts Tagged ‘Nia Classes’

Build it Big

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 »

Strange Facts on a Cold Day

Posted by terrepruitt on February 19, 2011

These are my fingerless gloves, yeah, they’re from Yelp, how’d you know?

I am a Californian, I was born and raised in the San Francisco Bay Area so I am not used to this weather. We have had snow, rain, sleet, hail, rain, wind, cold, cold, cold, cold. No, it is not as cold as other parts of the country. It is not blizzard conditions or in the negative temps, but it is WAY colder than I am used to. So today, since I didn’t have a Nia class to teach, I spent most of the day under blankets with gloves on and drinking hot water. So for my post I thought I would just share some strange facts from a list one of my friends sent me. I am doing a quick post so I can get back under my blankets. I didn’t check these facts so I don’t know if they are true . . . they are just some of those strange facts you hear about. Some of them I am sure you can attest to yourself, #2, maybe? Or #9, or #16? We’ve all been around that four year old, right?

1–Ketchup was sold in the 1830’s as a medicine.

2–There are no clocks in Las Vegas gambling casinos.

3–Bruce Lee was so fast that they actually had to slow a film down so you could see his moves. That’s the opposite of the norm.

4–Mosquito repellents don’t repel… They hide you. The spray blocks the mosquito’s sensors so they don’t know you’re there.

5–Dentists recommend that a toothbrush be kept at least six feet away from a toilet to avoid airborne particles resulting from the flush.

6–The average person falls asleep in seven minutes.

7–The “pound” (#) key on your keyboard is called an octothorp.

8–The average person’s left hand does 56% of the typing.

9–It’s impossible to sneeze with your eyes open.

10–In Chinese, the KFC slogan “finger lickin’ good” comes out as “eat your fingers off”.

11–A cockroach can live without a head for 10 days.

12–We shed 40 pounds of skin a lifetime.

13–Yo-Yos were once used as weapons in the Philippines

14–Brains are more active sleeping than watching TV.

15–Blue is the favorite color of 80 percent of Americans.

16–The average four year-old child asks over four hundred questions a day.

17–A person will die from a total lack of sleep sooner than from starvation. Death will occur after about 10 days without sleep, while starvation takes a few weeks.

18–Chewing gum while peeling onions will keep you from crying.

19–Alexander Graham Bell, the inventor of the telephone, never telephoned his wife or mother because they both were deaf.

So, what do you think? Have you experienced any of these to be true? Do you doubt any of them? Do you believe any of them?

Posted in Entertainment | Tagged: Bay area cold, Bay Area Nia classes, Bay Area Snow, blizzards, burn calories, fingerless gloves, Nia Bay Area, Nia Classes, pound key, San Francisco Bay Area Nia, strange facts, Yelp | 2 Comments »

The Fourth Chakra

Posted by terrepruitt on February 17, 2011

The focuses of my Nia classes this week were connected to love. Since is was Valentine’s Day this week. Monday’s Nia class the focus was Love with the intent of allowing what was needed. Whether it was to give love to the community, the world, or oneself or to receive love from the community, the world, or for oneself. The playlist was LOVEly. Wednesday the focus was peace. With somewhat the same intent but with the addition of the peace inviting in calm. The playlist was the same . . . love, kisses, and hearts. Tomorrow’s class in Los Gatos the focus will be the fourth chakra, the heart chakra.

The routine I’ve put together allows for the many opportunities to move the upper back, chest and the ribs. Our intent will be move the physical area where the heart chakra is located in order to open the heart chakra. Opening this chakra invites feelings of joy. Joy shares company with calm. With joy and calmness as companions additional positive feelings, sensations, and states of being are experienced such as compassion, prosperity, and abundance. This also allows for connections to peace and harmony.

Also with moving our heart chakra we are enhancing our circulation. Concentration and focus is a powerful tool. While we might move our upper back, chest, and ribs it will undoubtedly affect our circulation but with the additional focus on the fourth chakra we can bring extra attention to it. Bringing whatever healing to our heart chakra that might be needed. This will round out the week of love quite well, I believe.

Posted in Chakras, Nia | Tagged: class focus, class intent, fourth chakra, heart chakra, Los Gatos Nia, Los Gatos Nia classes, love and peace, love chakra, Nia, Nia Classes, Nia focus, Nia intent, Nia Los Gatos, Valentine's Day | 2 Comments »

Rocking Around the Clock

Posted by terrepruitt on February 15, 2011

Nia has a list of 52 moves. A lot of Nia’s moves are moves that are from different forms of dance. I knew a lot of them already because of the different dance I have been involved in. One thing I’ve done before is just rolling around the foot, in Nia we call it Rock Around the Clock. Normally we actually STEP to or on positions as if we are dancing on clock on the ground, but for this move it is rolling on our feet, as if on positions of a clock.

With your knees relaxed and your upper body loose, rock back onto your heels. If going “counter-clockwise” you would rock to the right edge of both your feet–at the same time. Then move to the balls of your feet, rising on your toes. Then rock and roll 🙂 to the left edge of your feet. Both at the same time. The feet roll to 6 o’clock, 3 o’clock, 12 o’clock, then 9 o’clock. Rock around the clock. Don’t forget to rock clock-wise.

This move helps build strength in the ankles and the lower leg. A strong base is a stable base. With this move the muscles in the feet can also be exercised. Since often our feet are encased in shoes that don’t allow them to achieve the movement they are designed for, this move can help with strengthening our feet AND improving flexibility.

Nia’s Rock Around the Clock is a prime example of one of the exercises we do in a Nia class that is easy to do and results in huge benefits. If at first you find this move a challenge to your balance that’s ok, practice it holding onto a table, a chair, a counter then before you know it you will be able to rock around the clock without any help.
Update-ish: On January 15, 2015 I posted about another way to practice this move. Click here to go to Ways To Practice Rock Around The Clock.

Posted in 52 Moves (of Nia), Nia | Tagged: balance exercise, different forms of dance, flexibility exercise, foot exercises, foot flexibility, Nia, Nia Classes, Nia Dance, Nia exercise, Nia flexibility, rock and roll, rock around the clock | 2 Comments »

I Can’t

Posted by terrepruitt on February 12, 2011

So, I have been holding my Nia classes even with my injured toe. I limit my movement and coach the participants to move in their own body’s way as is the norm with Nia. So there are movements I can’t do. Even outside of Nia I can’t. I have been limiting all of my activity so that I can “save my foot/toe” for my Nia classes. There have been events and outings I have missed because “I can’t”. There have been goings-on and happenings I’ve skipped because “I can’t.” I can’t. I can’t because I am saving my movement. When I do a lot of normal activity my toe gets “tired” and swells and throbs, so I can’t do a lot of stuff. I have put this limitation on myself so that I can continue to move in my class. I have restricted my movements outside of class so that I can do as much as I can inside of class. I have placed “can” and “can’t” guides on myself.

This past week I was talking to a friend about something and I heard “I can’t” a lot. It occurred to me that I have been saying that a lot too. I can’t go here or there because I have to rest my foot. There it is. I have put restrictions on myself. I want my foot to heal so I won’t allow myself to do certain things so that I can accomplish this other thing.

I can’t.

By saying “I can’t” we put restrictions and limitations our ourselves. We do this to ourselves. So can’t you? Really? Is that word serving you? In the case of my foot, I do believe it is serving me. I really believe by restricting myself from doing too much I am allowing it to heal. The doctors always say “stay off the foot”. So that is what I am doing. But . . . .since I am saying that so much lately it is allowing me to see where I say it in other areas of my life. It is as if I only have so many allowances where I can say that and since I am having to say it for my foot the other times I am saying it, it sticks in my mouth and I think, “Why can’t I?”

Can I not because I have told myself that? Can I not because I have imposed this limitation, this restriction on myself? Is this a “good” I can’t? Or is this an “I can’t” that is squelching my growth? If I were to say “I can” instead would there be an opportunity to learn something? To experience something new? To have an adventure into something different?

Hmmmmm? The POWER of “I can’t” has come to light. I know, I have heard it before the positive thinking versus the negative thinking, but this is not necessarily positive versus negative. Sometimes it could just be laziness or just the I- don’t-know-what-that-will-do-so-I-can’t kind of thing. I believe that “can’t” sometimes is the correct response, but I am evaluating that. So interesting to me.

What about you? Interesting? What “CAN’T” you do? What “CAN’T” you do that you know will be good for you? What “CAN’T” you do even though you know it will benefit your health? Why “CAN’T” you do something? Is it because you just haven’t before so you can’t possibly now? Hmmmmm? All kinds of questions and ideas, huh?

For me, I am stopping and thinking before I say I can’t. Even if my answer or comment is me saying, “No.” I am going to try my hand at rephrasing it and instead of just saying, “I can’t”, I am going to give a more accurate answers. Because often times, I probably CAN, I just . . . . well, whatever the reason.

This toe thing really has me thinking . . . . a lot.

Posted in Misc | Tagged: body's way, limiting thinking, limiting thoughts, Nia, Nia Classes, Nia Movement, restricting thoughts, serving you | 8 Comments »

Nia Balance

Posted by terrepruitt on January 22, 2011

So, I have been teaching my Nia classes with my injured toe. I love it! It is such an awesome lesson, an amazing reminder. I have very good balance. I have such good balance I am always shocked that there are times when I get off balance. At those times — when I am standing on a BOSU using dumbbells, or doing squats — I am reminded that there is always room for improvement. Because I DO understand there is always room for improvement I always try to work on my balance. Nia is so, so, so, so good for balance. With the challenge of my injured toe I am reminded what a great job Nia does in allowing for balance practice.

While walking around the room if you engage your arms in a constant dance of movement you can sense how your full foot is used. Lower leg muscles can be sensed. Walking on the balls of your feet, moving fast then slow, moving your arms requires you to engage your core. All of the movements in Nia help to increase your balance and also require you to use so much of your body that we don’t always exercise throughout our day. All the movements also serve to remind you that your entire body is connected. Such as I mentioned before – walking and moving your arms you can sense your entire foot working to balance your body.

It is amazing to add the extra challenge of balance by moving your arms or moving fast then slow, or walking on a different part of the foot, or standing taller or moving lower. I am thinking that I have said this or something similar in previous posts, but since I am being challenged with my balance lately it is coming up again. I am using my whole left foot, but only the inside of my right foot. With this unstable base every action of my arms requires a great test of balance. It is a great reminder to me. Nia is a great way to practice balance and since it is a dance and we are moving so much, it never feels like work.

Even though I would love for you to join me in one of my Nia classes, I know that is it not possible for some. But it is possible for you to work on your own balance while going about your day. Easy things you can do; stand on one foot while cooking/taking a shower/vacuuming/whatever, move your arms about while you walk around, walk on the balls of your feet, hop on one leg, what else? What can you come up with to help practice your balance?

Posted in Nia | Tagged: balance practice, dance class, dumbbells, exercise class, Nia, Nia balance, Nia Classes, Nia Dance, Nia exercise, Nia Lesson, Nia Movement, Nia Practice, squats for balance | 6 Comments »

Weighted Bar

Posted by terrepruitt on January 20, 2011

Look what my parents bought me for Christmas. Yup, I asked for dumbbells, but I did it at the last minute so then gave me cash instead—WAIT! I just realized that. Hmmm? Maybe I’m onto something . . . . Sorry, I digress. Anyway . . .they gifted me more than plain dumbbells cost so I got a weighted bar too! Yay! I just got it and I can’t wait until my toe is COMPLETELY healed so I can really use the bar.

A weighted bar can be used in so many ways. It can be used as you would use dumbbells. You can use it for bicep curls, bent over rows, dead lifts, lunges, triceps extensions . . . . pretty much like dumbbells. The length adds to the effort of having to keep it stable. So, I can use it now, sitting down, but since it does add an additional balance element to it, I need to wait until my toe is healed (and I can actually balance my foot) before I start adding that extra weight.

One reason wanted this was so that I could do Good Mornings, because that is one exercise that needs a bar. Holding the bar over your shoulders just makes more sense.

For now I am able to still do Nia in my classes, but I am limited until my toe heals. I am not doing much with weights at the time being. I am very excited to really get to work with my bar, though. So stay tuned.

Posted in Misc | Tagged: balance exercise, bent over rows, bicep curls, Christmas, dead lifts, dumbbells, lunges, Nia, Nia balance, Nia Classes, Nia exercise, triceps extensions, weight bar, weighted bar | 6 Comments »

Broccoli Mess

Posted by terrepruitt on December 9, 2010

I have to save up most of my “vertical” for my Nia classes right now. Even though I have injured/broke my toe I am still teaching my classes because Nia really is about the individual moving in his or her own way. But I still need to rest it as much as possible. Even though I am “letting go” of doing a few things this season, I am still trying to make it look “Christmasy” in the house. Since I was moving a lot today I was trying to come up with an easy dinner. Also, since I need to rest my foot my hubby has been cleaning the kitchen every night. So needing a quick easy dinner AND trying to use as few dishes that need hand washing as possible, AND trying not make a mess I was not thrilled with the thought of the mess that preparing broccoli makes.

I am going to admit that I have been making less broccoli than I think we should eat because I do not like to deal with the mess it makes. I usually just cut it in the sink so I can just rinse all the little particles down the drain, but I didn’t even want to stand that long. So I realized that I could just cut it while it was in the bag. YAY!!! No broccoli mess. No little particles all over the place.

Ok, I know this is a silly thing, but I thought it was a good idea. Saved me a lot of time. Since I am short on time that I can be ‘doing’, both this quick post and the quick tip are part of doing what I have to do in order to get to resting my foot in order to be ready for my Nia class in Los Gatos tomorrow.

Do you have any quick tips about dealing with broccoli?

Posted in Just stuff | Tagged: broccoli, broccoli mess, broccoli particles, broccoli tip, Los Gatos Nia, Los Gatos Nia Class, Nia class, Nia Classes, Nia Los Gatos, Nia Teacher | 4 Comments »

Stuffed – State Of The Turkey

Posted by terrepruitt on November 23, 2010

For many of us, Thanksgiving is almost here, at least in the United States. For many, Thanksgiving is about food. Turkey dinner. I am not saying that giving thanks is not done, I am just saying that sometimes dinner is a very high priority. With the holidays is seems as if there people give themselves permission to over eat. Sometimes it is not even conscious. Eating is such a social thing sometimes we could be doing it and not even really be aware. So in order to help ensure that it is really only the turkey that is stuffed this season remember all of the party eating ideas that you have heard.

—Drink a lot of water.
This will help keep you full and hydrated. Plus if you always have a full glass people will not ask you if you want a cocktail which typically is a high calorie drink.

–Position yourself away from the appetizers.
This can minimize the talking, grazing, listening, grazing, laughing situation that sometimes results in standing right next to a table full of finger foods.

–If you are hungry BEFORE the event, eat.
Eat something really filling and healthy. The idea is that you will be full when you get to your destination and be less likely to graze at the appetizer table or fill up on unhealthy choices.

–Give yourself extra incentive to stay away from the holiday cocktails, by being the designated driver.
Then you can easily say, “No, thanks, I’m driving.” And not have to fight off that well-meaning bartender that loves to make certain everyone is having a great time (with a drink)!

–Fill your plate with salad and greens.
Then barely use the salad dressing. This will help keep you plate too full for a lot of the higher calorie items and help keep you full.

–Don’t fill you plate with vegetables that are in a casserole, cream, or covered in sauce.
The other ingredients in the casserole, the cream, and/or the sauce will make that veggie more calories.

–Take a bit of everything you want from the beginning.
Don’t fall into the “oh my plate is too full, I’ll go back for it”. Just take enough of everything to allow you a taste without planning on going back. Often times we are full but since we said we were going to go back and get something because we didn’t try everything, we do. We go back for that one thing and often times end up getting additional things because they were good. So we end up with even MORE than we had planned.

–Scope out the food before you start filling your plate.
You know what I am talking about. You’ve done it, you’ve heard other people say it, “Oh, I wouldn’t have gotten so much of the xxx, if I’d had known there was yyyy.” So if you have a buffet style meal, walk the line. See what there is make a plan. If it is a sit down where things are passed, you can still see what is being served before you take a huge helping of one thing.

–Be mindful.
Be aware of what you are eating AND drinking. If you really want that pie a la mode, then maybe a small spoonful of mashed potatoes will do ya, instead of the heaping spoonful. Also, being mindful has to do with your individual health goals.

Maybe you aren’t a calorie counter, but you do work to avoid the Transfat . . . so that means you might opt for the ice cream or plain pie instead of the low-calorie non-dairy whipped topping. Just because it is the holidays and we are celebrating doesn’t mean we have to throw away our good eating habits. Enjoy, but do it consciously. Don’t end up stuffed like the turkey.

FYI: I will be having my regularly scheduled Nia classes. Wednesday at 9:30 am in Willow Glen (day before Thanksgiving) and Friday at 9:30 am in Los Gatos (day after Thanksgiving). —Thanksgiving 2010

Posted in Food | Tagged: cocktail party, designated driver, dinner buffet, dinner party, grazing, Los Gatos Nia, Nia, Nia Classes, Nia Los Gatos, Nia Willow Glen, party tips, pie a la mode, social eating, Thanksgiving, Thanksgiving 2010, Thanksgiving dinner, Thanksgiving Nia Classes, transfat, Turkey dinner, Willow Glen Nia | 5 Comments »

Think then Move

Posted by terrepruitt on November 20, 2010

Aside from teaching my Nia classes on Wednesday and Friday I have done NOTHING this week. Let me explain. Tuesday I was sitting on the couch and my cat meowed my instructions and before I got up I thought, “The table is close.” And I jumped up and moved toward the sliding glass door to open it, and slammed my foot into the coffee table. I immediately went to the ground and felt my big toe, my toe next to the big toe, the middle toe, and the little toe. Somewhere in the depths of my brain I must have known, the second to the last toe was . . . broken? . . . because I didn’t touch it. Well, I am not sure but it WAS bent at an odd angle and already—within a matter of seconds—turning blue. Yeah, I did SOMETHING.

So I, actually by today, I can’t remember what I did right after that, but I know it was not too long after that I had put Zheng Gu Shui on it and lacking medical tape, I used two band aids to tape the bent toe to the middle toe. I stretched out on the couch with my foot up. I suffered with a throbbing foot. I kept looking at it willing it to be fine. I stared at it thinking, “Be ok! Be ok! Be ok!” Knowing I had done some damage. I suffered with it taped for a little while then I thought, “Really? Did it hurt this bad when it was NOT taped?” No, it didn’t, so I took the band aids off and was so relieved.

I laid around. I looked up info on the internet. One website said to seek medical attention because they could possible reset it. I worried. I debated. I decided to call the advice nurse. I talked to advice nurse who said NOT to tape them together and that they don’t really do anything for little toes.

So what I have been doing all week is thinking. I think every time before I move. The very first day I wore out my knees by crawling and my toe does not like facing the ground. So I have been thinking of other ways to get where I need to go. I have been calculating if I can roll to my destination. I consider the distance before I begin the hop. I dread the moment I have to carry something because I have to traverse the distance in a crawl. I scoot up and down the stairs. It is so odd to have to STOP before I move and THINK. Normally I just go without thinking, but now, I have to stop. Before I move from where I am I think, “What is here in my reach that I might need once I move? How can I carry it to where I am going? How am I going to get where I am going?” Granted, I am very blessed that I only have to think about moving around our house, but still, it is such an odd situation. Yet it is giving me the opportunity to be aware and to think of different ways to move. It is amazing to me the different ways the body can move. I understand now why some babies prefer to roll from place to place instead of crawl.

The comical thing is that I had thought before more about how to move before I moved when I hit my toe, I wouldn’t be in this situation. I knew that the table was too close, but I proceeded anyway. Presently, I evaluate my entire path before I even start towards my destination. It is so amazing what an injury can make you think about.

What about you? Ever been in a situation where you have to think before you move?

Posted in Nia | Tagged: broken toe, Friday Nia, Nia Classes, Nia Teacher, Wednesday Nia, Zheng Gu Shui | 2 Comments »

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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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