Posts Tagged ‘Nia workout’
Posted by terrepruitt on June 22, 2011
I love my 9:00 am Nia class. I love starting my days with movement. It just helps the day go better, right? Do you start your day with movement? Do you have time for a long workout? If not have you thought of trying to get ten minutes in?
Here is one you can do. Ten Minute Workout.
I’ll be back after class to check in. It is going to be hot again today in the Bay Area so I’ll be right home to do ten exercises.
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June 22, 2011 at 12:41 pm
So I didn’t get home as early as I wanted because I decided to go to the store. You might now how it is when you go to “pick up a few things” and end up with a cart full of groceries. I got home later than I wanted, but that really encouraged me to get my 10 minutes in because I didn’t want to be doing it while it was so hot. So I got home and got it done. But then I got on my computer . . . . . and almost an hour later I am posting, “I’m done!”
How are you?
I’m gonna go get more done. Happy Wednesday!
Posted in Ten Minute Workout check-in | Tagged: 9 am workout class, exercise in ten minutes, Nia, Nia class, Nia exercises, Nia in the Bay Area, Nia Movement, Nia workout, ten minute workout | 1 Comment »
Posted by terrepruitt on June 16, 2011
As with most exercises there are many modifications that can be made to a sit-up. But for now, in this Ten Minute Workout this is a basic sit-up. Probably would be called more of a crunch than a sit up, but YOU can put the amount of movement in it that you want.
Lie on the floor on your back. Knees up, feet on the floor, slight tilt of the pelvis toward your chest. Keeping an imaginary apple or orange under your chin lift your head and shoulders off the ground towards your knees. The purpose of the imaginary fruit is to keep you from collapsing your chin to your chest, especially if you are using the hands-supporting-head/neck method. With that form sometimes there is a tendency to actually push the head to the chest. But the idea is to keep space between the chin and chest and just lift your head, shoulders, and upper chest upwards and towards your knees. Squeeze your abdominal muscles on the lift and at the top. Pause for a second. Allow the movement to be smooth and fluid. If you find yourself jerking up or using momentum to do the movement, try LESS movement or fewer reps. (Yes, yes, the idea is ten of ten in ten, but it is ok to learn a move. It’s a journey we are on.)
This is one of the exercises that most of us are familiar with. This is an exercise most of us have done in our life. So this is one that is easy to play with and modify. So many ways to do it.
People might not realize or even notice but we do sit ups and or abdominal work often in Nia. But the way we do them is as a dance so I think people don’t realize what we are doing is even an abdominal exercise until the next day when they have that nice feeling of a muscle that had some attention paid to it. Nia makes it more like play than work.
Ok . . . . comment away . . . . . . 😉
Posted in Ten Minute Workout (Posts) | Tagged: abdominal exercises, abdominal squeezes, basic sit up, Nia, Nia Dance, Nia exercises, Nia workout, sit ups, Sit-up, ten minute workout | 4 Comments »
Posted by terrepruitt on June 16, 2011
Music is a great motivator. Often times it is used to set a mood. Sometimes we even use it to memorize things. I’ve been putting on Lady Gaga’s album, The Fame or Katy Perry’s Teenage Dream album to do my Ten Minute Workout to. Such fun songs on both the albums. As you know the workout is only ten minutes so I don’t get through much of either album during the workout. Somtimes I am in a middle of a song and I just say or I’ll do some additional sit ups or whatever I am sensing I want more of. If not, like when I’m in a hurry, I carry the music about with me.
I often listen to Nia music (music that we use for Nia routines) because I am always wanting to learn it better. Or I am trying to learn a new routine (and sometimes that takes me awhile). But I don’t like to do a timed set of exercises to Nia routine music because I get distracted and start doing the Nia choreography or something else pops into my head and I move those moves to see it they fit. I do the same thing with other music — dance to it — but at least if I am doing specific moves new/other moves don’t pop into my head as with Nia routines which are always in my head so they just kind come out. 🙂
So this is MY placeholder. I will be back to report that I did my workout. What about you? How are you doing with it? What is your favorite song(s) to workout to?
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June 16, 2011 at 11:37 am
Ha! I am done. I was done awhile ago, but when I logged in to post I had a comment and I wanted to answer it. And as you can see it is longer than the original post. HA! I always do that when I comment. I do it on other people’s blog. My comment is longer than their post. Now I am doing it to myself!!!!
Well, anyway, today I did my little workout to Prince. What about you?
Posted in Ten Minute Workout check-in | Tagged: dance moves, Dance Workout, exercise music, Katy Perry, Lady Gaga, motivator, Music as Motivation, Nia choreography, Nia exercises, Nia Moves, Nia Music, Nia routines, Nia workout, Prince, sit ups, Teenage Dream, ten minute workout, The Fame, workout music | 3 Comments »
Posted by terrepruitt on June 14, 2011
I am actually going to get to bed earlier tonight than I have been getting to bed. The plan is to get up a little earlier and do my Ten Minute Workout. I want to actually have it done before noon. Since I don’t have a Nia class on Tuesday I can get my ten (or twenty) ten in ten done in the morning. Not necessarily early morning just morning as in before noon. What about you?
Also, how are you doing with the ten? Are you getting through ten repetitions of all ten exercises?
Well, I shall return to actually check-in with my “I’m done!”
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June 14, 2011 at 9:46 am
Okey-dokey. I did my Ten Minute Workout. I am averaging at least twice through, but, as I’ve said before I am convinced it is because my lunges aren’t that long, BUT . . . . . they ARE lunges. Yay! I am getting on the ball of my right foot (while my left leg is forward) AND pushing off on it when the right leg is forward. I am working on distributing the weight through the entire width of my foot (ball of foot) and all five toes, because I sense that I am still putting the majority of the weight on the actually “ball” of my foot (metatarsal head).
So are you ready to give the ten a try? Remember we all have different goals so do what YOU can, not what I am saying I am doing. Let me know how it is going for you.
Posted in Ten Minute Workout check-in | Tagged: Ball of foot, long luges, lunges, metatarsal head, Nia, Nia class, Nia exercises, Nia workout, ten exercises, ten minute workout, ten reps of ten exercises in ten minutes, your body's way | 5 Comments »
Posted by terrepruitt on June 13, 2011
Helloooooooooo. I have my Monday morning San Jose Nia Class today at 9:00 am. I am not a morning person, maybe you have figured that out from my posts. By “morning person” I mean I don’t go bed by 10:00 pm and automatically wake up a 6:00 am or 7:00 am. I CAN get up in the morning and I DO get up in the morning when I have a Nia class to teach. I like to be up in enough time so that I can drink some coffee and review my routine. I like to leave in time for me to get there fifteen minutes early. So even though my Ten Minute Workout is only ten minutes I do not get up early enough to do it and all the other things I have to do. I also don’t get up early enough to even turn on my computer. I am posting this after midnight before I go to bed. I have made it a rule that I cannot turn on my computer in the morning on Mondays and Wednesdays because then I get caught up in doing work on it and I don’t get all that I have to get done before I have to leave to teach my 9 am Nia class.
On Fridays, my Los Gatos Nia class is late enough that I could get up and do my Ten Ten in Ten before, but at this point, by Friday my foot/toe is reminding me that it is still not 100% and so I “save” up my toe/foot for my class. I want to give my Nia students 100% so I don’t do my workout before. When my toe IS at 100% I will definitely do some exercising before my class because on Fridays I tend to get home in the afternoon and I have other things to do. I end up not getting to the workout until way late.
Ha . . . all of this is really just a placeholder to allow you to check in and to tell you . . . . . . I WILL BE BACK!
Well, how is it going for you this Monday morning?
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June 13, 2011 at 3:35 pm
I did my ten minutes. I did it about an hour ago.
Any one else do their’s too?
Posted in Ten Minute Workout check-in | Tagged: early morning workout, Los Gatos Nia, morning workout, Nia, Nia class, Nia Los Gatos, Nia San Jose, Nia workout, San Jose Nia, teach Nia, ten minute workout, workout | 3 Comments »
Posted by terrepruitt on June 12, 2011
My Ten Minute Workout is done. I do believe that ten minutes is not that long and it can be done, but one does have to manage their time properly and I did not do that yesterday. I had plenty of time in which to do it, but I kept getting delayed. Also, I was sensing my hamstrings wanting a rest. I didn’t really think they NEEDED a rest, they are not injured or really sore, but I am aware of them when I get up. The Nia routine I did most of last week has a lot of bows in it. The name of the Nia routine is Passion and when the music is in fully swing it allows the passion of dance to be experienced and I have been taking my bows low. I am experiencing some soreness in my hamstrings.
But the main reason for me not doing my Ten Ten in Ten is my poor time management. Unless I am in a lot of pain and think that further movement will damage my muscle for me the best course of action is to work through it, even if I tone the volume of movement down. This workout MIGHT cause DOMS to be experienced and that is when you have to decide what it best for you.
How are you doing today?
Posted in Ten Minute Workout check-in | Tagged: Bow Stance, Dance Workout, Delayed Onset Muscle Soreness, DOMS, muscle pain, Muscle Soreness, Nia, Nia Dance, Nia Music, Nia routine, Nia Teacher, Nia workout, Passion, passion dance, passion of dance, poor time management, sore hamstrings, swing dance, ten minute workout | 4 Comments »
Posted by terrepruitt on June 11, 2011
So, it is technically Saturday. It is 1:25 am and my company just left. I am posting this Ten Minute Workout place holder for those of you in different time zones and early morning exercisers. Not that early morning exercisers would be exercising THIS early, but I am sure they will be doing it before me.
Today I don’t have a Nia class to teach so I am sure I will be getting to my Ten Ten in Ten much earlier than yesterday. So I will be checking back. And I will also be posting about Tricpes Kick Backs on the BOSU. Fun stuffs. Stay tuned.
Posted in Ten Minute Workout check-in | Tagged: BOSU, exercises on the BOSU, exercises using a resistance band, kick backs, Nia, Nia class, Nia exercise, Nia Teacher, Nia workout, tricep workout, triceps, weekend workout | 2 Comments »
Posted by terrepruitt on June 9, 2011
HELLO! So here is my Ten Minute Workout placeholder post so that YOU can comment.
I have one reader/friend who is doing the Ten Ten in Ten daily and she might even get her great hubby involved in it. He works a lot but it might be that he can squeeze in ten minutes. Yay!
Another reader/friend was kind enough just to check in. She said she is not doing the 10 minute workout but she is doing her Nia. She just commented to let me know.
Well? Check in. Say hi. Tell me what you have on your schedule today.
In addition to my ten minute workout, I am going to post about the third exercise in the ten — Squats. And I will be back to let you know when I have actually done the quick workout.
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June 9, 2011 at 11:31 am
I am posting this both as a comment and in the main post.
I did my ten minutes. I am getting through it twice and I think there are two reasons for that (one I have stated already, but I am going to keep sharing it). One is that because of my injured foot I am not going out very far on the lunges. You might notice that doing a shorter step is faster and easier so you can do ten quicker. I am working on being completely aware of my right foot and distributing the weight through all my toes — right now that is a huge challenge. Two is — I think — because I am better at getting on the BOSU. I can get on it faster and I know exactly where to put my feet now.
So . . . . what can you tell me?
Posted in Ten Minute Workout check-in | Tagged: BOSU, Early morning exercise, Nia, Nia exercise, Nia workout, squats, ten exericse, ten minute workout | 5 Comments »
Posted by terrepruitt on June 6, 2011
Well, my Monday mornings start out with Nia. I have a regular Monday morning Nia Class . . . .really helps me start of my week right. This morning after class I came home to do a few things, one of them being my Ten Minute Workout. Done.
How about you?
Posted in Ten Minute Workout check-in | Tagged: Monday Mornings, morning Nia, Nia class, Nia in the morning. Monday Nia, Nia workout, ten minute workout | 4 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 »
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