Posts Tagged ‘Nia’
Posted by terrepruitt on June 24, 2010
Often times in a Nia routine we are stepping or even walking. Since Nia’s movements are based upon the way the body was designed to move a Nia routine is often created with the step to be done with a heel lead. The Heel Lead is one of Nia’s 52 Moves.
A lot of different types of dancing is done on the ball of the foot, cha-cha, two step, etc. Some dances are done on the toe as in ballet. With Nia we often are using our heel to lead and not the toe or the ball of the foot. This is a challenge sometimes. Sometimes it seems easier to step onto the ball of the foot or the toe. Using the heel lead technique really allows for our ankles to move through the full range of motion.
In addition to allowing the foot to move as it should, stepping on the heel gives the ball of the foot a chance to rest. If it is one’s habit to walk on the ball of the foot it can sometimes become a source of pain. The foot in its very architecture was designed to have the weight (when stepping) borne on the heel not the ball of the foot.
While I am leading a Nia class I frequently say, “Heel lead.” And most times it is to remind myself to use my heel. I tend to start dancing on the balls of my feet.
A lot of women’s high heeled shoes do not allow for a heel lead. In the case of some of the shoes if the heel were to lead and the weight were to be place on it, it would collapse. I know many, many women who love their high heels for so many reasons. I am not saying that people shouldn’t wear them, but I am saying that we dance Nia in bare feet, the routines are designed to allow the body to move as it was created, so embrace the heel lead.
Right now, if you are not wearing shoes that would inhibit the heel lead, try it. As you walk through your day actually consciously, place your heel down (not roughly, just place it down) first then roll through your foot. Notice how your ankle flexes and extends. Practice the heel lead. Enjoy the heel lead.
Posted in 52 Moves (of Nia), Nia | Tagged: bare feet, dance class, Heel lead, high heels, Nia, Nia class, Nia Dance, Nia movements, Nia routine, Nia Techcnique | 10 Comments »
Posted by terrepruitt on June 22, 2010
Someone pointed me in the direction of this great map that indicates what fruits and vegetables are at the peak of the season in a particular state in a particular month. I need assistance with that because I have never learned that.
This month it is June. I’m in California. Not only am I in California, I am in the Bay Area, the San Francisco Bay Area. In the South Bay. I have said before that we are very fortunate here in the San Jose Area because we have great weather. The map does not give specific locations as to what grows where, but I was able to get some plums and apricots off of a friend’s tree(s) (They didn’t come off of the same tree).
I ate only one apricot. I will save the rest for my hubby because he likes them more than I do. It was very good. Very sweet and rich. The plums are in varying stages of ripeness. But so far all of the ones I have had are sweet and delicious. I had a couple for breakfast before my Nia class this morning.
I am thinking of different ways we can eat the plums. Besides just popping the entire thing in our mouths. Since even the ones that aren’t that ripe are sweet I was thinking I could cut some up and throw them in a green salad. No matter the ripeness I could put them in an aluminum foil package of chicken or pork and cook that. Mmmm. I think that I am going to do a lot more cooking with fruit this summer, just to try new things.
Do you cook with fruit? What fruits and vegetables are in peak season right now in your state?
Posted in Food, Fruit | Tagged: apricots, Bay Area, Bay Area Nia, california, cooking with fruit, foil cooking, Nia, Nia class, Nia in San Jose, peak season, plums, San Francisco Nia, San Jose Area, San Jose Nia class, South Bay, the San Francisco Bay Area | 17 Comments »
Posted by terrepruitt on June 12, 2010
So I mentioned, in the old days we were taught to static stretch before exercise or working out. But research is showing that this is not really keeping people from getting injured and might actually do the opposite of what we used to think. It is not the best way to ready a muscle for a workout.
The best way is movement. Get the body moving. There are two types of warm-ups and many ways to do either. The first is just a full body warm up something like easy jumping jacks, or jumping rope, or jogging in place, or lunges. This gets the heart pumping, and the blood to the entire body. The other type is more exercise specific, say you were warming up before a golf game, then you would just mimic the movements you would do while you were playing golf but at a slower pace and a lower intensity level, and stretching the muscles in a dynamic stretch. If tennis is the exercise gently swinging the racket and/or hitting a few balls get the body ready for the task it is about to undertake. The dynamic stretch is where we are extending the muscle but gently as it moves, whereas a static stretch is stretching the muscle and holding it.
Whichever method you choose the idea is to gently warm up the body and the muscles. Movement is the best way to get the body ready to move. The practice of static stretching before a workout is being proven to do the opposite. It is stopping the body’s motion. Moving the entire body or concentrating on the muscles are about to work is now the preferred way to warm up before a workout.
In Nia classes we warm-up doing both methods to get the entire body warm. We might start the Nia workout using one body part – dynamically stretching – as we sense the music, but most often, by the time the first song is over we have warmed up the entire body; muscles, lungs, and heart. The blood is starting to move in preparation for the get moving portion of the workout. Nia also employs a bit of stretching in the cool down and floorplay to assist in giving the body a well rounded workout.
So where are you in the warm up arena? Do you participate in the latest idea for warming up? If you move to warm up what type do you do, the general or the exercise specific?
Posted in Exercise and Working Out | Tagged: best type of stretching before workout, floor play, jogging, Nia, Nia class, Nia exercise, Nia Movement, Nia workout, warm-up, Warming-up | 4 Comments »
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: body awareness, certified personal trainer, Conscious Personal Trainer, fitness goals, Nia, Nia class, Nia katas | 6 Comments »
Posted by terrepruitt on June 1, 2010
One of my blogger friends (and actually I am lucky enough to know this blogger in person) posted about being barefoot. In her post she mentioned the barefoot philosophy. I had never heard of it. She said it is about “living light, being aware and present, being non-conformist, non-consumerist and, well, naked.”
She used a quote that said being naked in public is scary. When I read that my whole body got tingly. In a flash I had an epiphany. We do Nia barefoot. What is Nia? It is a workout that was designed to be done barefoot. But a lot of people don’t like to participate in exercise without shoes on. I believe that there are a lot of reasons for that and some of them might be because it is different, and a part of you is exposed, and it is like being naked (this is also part of the previously mentioned quote-but it is more in relation to blogging, whereas I am actually talking about feet).
Some people actually never go barefoot because they hate it that much. Some people have ideas about being barefoot, for example my dad, he thinks you are not dressed unless you have your shoes on. Me, I am always surprised when people come to my house and the first thing they say to me is, “Do you want me to take off my shoes?” I didn’t realize until recently that they probably say that because even if I am having a party and I am dressed up, I don’t usually have shoes on in my home. To me shoes are for going outside. They are out-of-the-house-wear. I usually have socks on to keep my feet warm, but not shoes. Shoes are constricting. But my attitude towards shoes has restricted me from being sensitive to those that might actually feel naked without shoes.
As I said, Nia was designed to be done in bare feet. The feet are part of our base. The base needs to be strong. One way to ensure a strong, stable base is to exercise it. A great way to exercise feet is to allow them to do the work of walking, running, balancing, wiggling, flexing, stretching, and generally moving without the assistance of shoes. Moving in ways that they cannot while they are confined in a shoe. Also some shoes actually compensate for feet weaknesses. All of this is not to say that people cannot do Nia in shoes. In my classes, if the facility allows shoes (some yoga studios do not allow shoes), people are encouraged to be comfortable above all so if shoes allow people to be comfortable then they are invited to keep their shoes on.
My friend’s post just reminded me that it could be a really deep seated feeling of “uncomfortableness” that might require some people to keep their shoes on. Nia is about moving the body as it was designed to be moved, that alone sometimes makes people feel uncomfortable because we are taught the exact opposite our entire lives. We are also taught, for the most part, that shoes are required to exercise. So moving in different ways and doing it without shoes, might not be easy for people new to Nia. Ah-ha! I get it now! It is not just about a floor being dirty.
Well, I will continue to mop the floor when I get to the studio early enough, but I will also think of bare feet in a larger sense. Because in Nia being barefoot is about exercising the feet, but it also is about being aware, being present, being open, and being free and some people need to work up to that. Nia is a journey that allows us to work on more than just having naked feet.
Posted in Nia | Tagged: barefoot exercise, barefoot Nia, barefoot philosophy, exercise class, exercise shoes, naked feet, Nia, Nia class, Nia exercise, Nia workout, weak feet, what is nia, workout class, Yoga, yoga studio | 13 Comments »
Posted by terrepruitt on May 29, 2010
I am always a little taken off guard when someone comes to me before Nia class and tells me with shock that they were sore (after the last Nia class). I recently came to the realization that these people who are shocked–and maybe a bit offended–are shocked because they didn’t realize they are exercising in Nia. They didn’t realize what a great workout they received. They certainly weren’t aware that they were using muscles they may not have used in a long time OR that they may not have used in that way. Nia is a vacation from normal exercise, but it IS exercise.
Nia is a cardio dance exercise class so there is ample opportunity to move with an intensity that will get your heart rate up. Some people sweat, some people don’t. Everyone does Nia differently. EveryBODY has different needs. Needs can change from class to class. Nia teaches to listen to your body and to learn to give it what it needs.
Nia is a form of movement. It is a mixture of nine different movement forms. The mixture includes actual movements from some of these forms and elements and ideas from these forms. But it is not these forms. In other words if you attend a Nia class you will not be practicing yoga, tai chi, or the other martial arts but we might do some moves from some of those forms or we might use the ideas from them.
With the availability of so many moves and concepts we are able to move in Nia the way the body was designed to move. We can play in the different planes, moving up and down and work on the ground. Nia allows us to work on flexibility, agility, mobility, strength, and stability.
All of this motion and action is sometimes different from what your body might be used to doing. Even though the movements are moves the body was actually designed to do, some of them you might not do in your everyday life, for instance rotating and opening the joints. When you move your body after not moving it at all or move it in a different way than it is accustomed to moving there is a possibility that you will experience soreness or DOMS.
It could be that the muscles are sore or it could be that there is awareness of the joints because the tissues or muscles that make up the joints are strengthening. While doing Nia we encourage people to try all the moves and experience them, but to tweak them so that they are comfortable to the body. Since we invite participants to sense Joy during the workout they might walk away not realizing that there could be some soreness after. Nia is also non-impact, but it can be intense so sometimes people are amazed that they sweat. It IS a workout after all.
Not everyone likes to sense the soreness that might accompany a good workout. I like it, I appreciate it because I know that it means I did something good for my body. It is ok for a body to be a little sore, it means that it is adapting to change. If the body is sore because it has not moved then it is good to have it adapt to the change of movement. If you are one that does not like to feel the effects of change on your body, then while in a Nia class you can make your movements smaller. If you don’t mind a little change then keep playing in all the levels. Nia allows for which ever path you chose and whatever you chose is up to you, I just wanted to help you understand so you can be aware of what might be happening and make an informed and mindful choice. It is my pleasure to be your travel guide and enable Nia to feel like a vacation.
I also have Tips for a Pleasurable Nia Experience and Tips for Moving Nia.
Are you ready for a relaxing yet exciting journey?
Posted in Nia | Tagged: agility, cardio class, DOMS, exercise class, FAMSS, flexibility, martial arts, Mobility, Nia, Nia class, Nia Dance, Nia exercise, Nia workout, non-impact, stability, strength, Tai Chi, the body's way, Tips on Nia, workout class, Yoga | 12 Comments »
Posted by terrepruitt on May 25, 2010
The first half of Nia White Belt Principle #7 is the Three Planes of Movement. The second half is Levels of Teaching. (You can learn more about Nia’s Belt Levels here) The three planes of movement in Nia can be easily described as low, medium, and high. The planes are used to allow our bodies to practice agility and mobility. We use the floor, the space in between, and the “high”. We bend and fold. We reach out and stretch up. We move in space both horizontally and vertically.
With all the movements available to us in the three planes we have the opportunity to experience energy as it moves around us. In addition to the possibilities of energies the journey should be to pleasure and comfort. As you move through the planes part of practice of Nia is to observe how our joints open and move more freely.
Just like the three levels of intensity Nia encourages everyBODY – regardless of fitness level – to work and play in all three planes. Keeping in mind everyone’s low, middle, and high is unique to their own body.
Moving through the planes can tie into the levels of intensity. For example if doing the bow stance, the lower or deeper you go could be considered a level of 3 intensity because going down and coming back up would require greater effort and be more intense than staying “high” and not lowering into a deep bow.
Strength, stability, and flexibility will also be a result of working through and in all the planes. The more we play in all of these areas we develop more ability in all of them, the more we can maintain balance in the entire body.
If you want to join me in a Nia class please look at my San Jose Nia class schedule or my San Carlos Nia class schedule. I look forward to seeing you.
Posted in Nia, Nia White Belt Principles | Tagged: agility, Belt levels, Bow Stance, City of San Jose, Levels of Teaching, Mobility, Nia, Nia Classes, Nia energy, Nia White Belt, Nia White Belt Principle #7, San Carlos Nia class, San Jose Nia class, Three Planes of movement | 4 Comments »
Posted by terrepruitt on May 22, 2010
A lot of workouts have different levels of doing. The second half* of Nia White Belt Principle #7 is (Intensity) Levels of Teaching. So to a participant of Nia that would be levels of doing. The different level in Nia are like most workout classes: level 1, level 2, and level 3.
In a Nia class, participants are always invited to try all the levels, if comfortable. The idea is really to learn the value of each level. Trying the different levels allows the body to learn different things. Also the changes in movements stimulates the brain. Often times your energy level might dictate the actually level of intensity you are participating in during a particular class or kata, but that is up to you. No level is “better” than the other one, the best one is what is good for you and your body. You, as the person that lives in your body everyday, are the only one that can truly decide which level is right for you, which level at any given moment is going to bring you most Joy.
As a Nia teacher, it is my job to show the participants three different levels. It is also my job to encourage you to try each level. It is important to remember that YOUR level 1 might not be the same as MY level 1, the same with levels 2 and 3. It is up to you, as a participant, to find your different levels and play with and play in all three.
When you experience the different levels during your Nia workout you will learn to allow muscles that might be tired to rest and learn to stimulate other muscles. In addition playing with the different levels will enable you to experience Nia routines in a new light and a different way.
So go. In your next Nia class or your first Nia class try all three different levels. Remember that everyBODY’s levels are different!
*The first half of Nia White Belt Principle #7 is the Three Planes of Movement.
Posted in Nia, Nia White Belt Principles | Tagged: kata, level one, level three, level two, Nia, Nia class, Nia kata, Nia levels of teaching, Nia teachers, Nia White Belt Principles, Nia workouts, workout classes | 2 Comments »
Posted by terrepruitt on May 20, 2010
Part of the purpose of my blog is to share what Nia is and to invite people to take one of my classes. I have learned that when teaching people it is sometimes helpful to share what something ISN’T to help them understand what it is.
Nia isn’t a class where you won’t sweat.
Nia isn’t a class where the teacher shouts at you to motivate you.
Nia isn’t a class where you just think about moving.
Nia isn’t Jazzercise.
Nia isn’t sitting around.
Nia isn’t about pain.
Nia isn’t hard jumping.
Nia isn’t Tai Chi.
Nia isn’t Tae Kwon Do.
Nia isn’t Aikido.
Nia isn’t a mindless workout.
Nia isn’t Zumba.
Nia isn’t taught to Nia teachers in a day.
Nia isn’t new to the fitness world.
Nia isn’t Jazz Dance.
Nia isn’t Modern Dance.
Nia isn’t judgmental.
Nia isn’t a strict combination of linear movements.
Nia isn’t a class where you are told EXACTLY how to move your own body.
Nia isn’t Yoga.
Nia isn’t stiff.
Nia isn’t rough.
Nia isn’t (necessarily) just a workout.
Nia isn’t JUST Free Dance.
The BEST way to learn about what Nia isn’t and what Nia is, is to go to a class and see for yourself. Nia class finder. Want to find a class near you?
Posted in Nia | Tagged: Aikido, dance classes, Dance Workout, fitness, Free Dance, freedance, Jazz Dance, Jazzercise, Jazzercise classes, Nia, Nia Classes, Nia teachers, Tae kwon do, Tai Chi, workout, Yoga, Zumba, Zumba classes | 19 Comments »
Posted by terrepruitt on May 15, 2010
People always ask me how I found Nia. Here is my story: I had just begun exercising. I had found Turbo Jam and I liked it. I did the DVDs in my living room before work. At the time I worked in San Jose not too from where I lived so I would get up early in the morning and do it before work. The women I worked with always told me that they loved to dance, but they couldn’t get their partners to dance with them. They also would tell me that they wished they could find a dance exercise.
I was also seeing a lot of people — at that time — that were my age or even younger that couldn’t walk up the stairs or sit on the floor and get up again. Plus there were some young people around me that were going on High Blood Pressure Meds and experiencing other health issues.
So I started looking online for an exercise that was dancey. I thought maybe I could find something that I could learn to teach others. I found trance dance, but from what I saw and what I read, it said that you closed your eyes and just danced. It didn’t sound like there was ANY rhyme or reason. I sounded as if you were in a trance and you danced. The information talked of having people watch so the people dancing didn’t run into or hit each other. So that didn’t sound like what I would be interested in.
Somehow I stumbled . . . . literally, I don’t know how, just clicking on this link and that link . . . .I found Nia. I checked out the main site and it sounded interesting. I found a class that wasn’t too far. I went. I liked it. I bought the book. I went to another class. Then months later, I found another class at a different time and I tried that. Then months later, I talked my friend into going with me one more time*.
In between the second and third class I was thinking about taking the training that would enable me to teach. But I wasn’t sure. Nia sounded a bit “woo-woo” to me. So I kept reading. I really focused on the fact that it is based on science. It is based on research. The movements are movements that our bodies were designed to do. The movements tie into the way it is taught. Some of the words that are used might give the impression that it is really “woo-woo”, but it is not. There are also some elements of Nia that are like ancient practices. I kept thinking that some of these practices have been around for hundreds of years and they really have a basis in health and wellness. It was all very intriguing.
*My fourth class I attended was my “deciding” class. I went to make a final decision. I decided to do it. I decided to get sign up for the intensive that would allow me to teach. It took me so long to decide I was signing up within 30 days of the training.
I had NO idea what the training would entail. And that my friends is what another post is made of.
Nia. It is awesome. It IS an exercise. It IS a cardio workout. But I will not lie to you to try to keep you interested, it IS so much more. For some reason I cannot (nor can anyone else I talk to) put my finger on, it makes you happy. Try it and see for yourself. Try MY classes, or try someone else’s. Get a DVD, I don’t care. Just try it and then let me know what you think.
Posted in Nia | Tagged: cardio dance, cardio exercise, cardio workout, Dance Workout, high blood pressure, Nia, Nia Classes, Nia exercise, Nia Intensive, Nia San Jose, Nia Teacher, Nia training, Nia workout, San Jose cardio workout, San Jose dance workout, San Jose Nia, San Jose Nia classes, San Jose Workout, trance dance, Turbo Jam, Turbo Jam DVDs, woo-woo, workout DVD | 6 Comments »
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