Terre Pruitt's Blog

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

  • I teach Nia, yoga and stretch!

    Nia: Thurs at 9 am

    Yin Yoga: Mons at 11:30 am

    Gentle Yoga: Tues at 10:30 am and Thurs at 6:00 pm

    Stretch: Thurs at 10:30 am

    Please see my website for details! I sub for the City of San Jose and the YMCA so check my website for dates and times!

    I am also available for private Nia / yoga / Personal Training!

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  • My Bloggey Past

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Posts Tagged ‘stability ball pass’

Stability Ball Stretch

Posted by terrepruitt on August 26, 2014

Dance Exercise, Nia, Nia at the City of San Jose, Nia classes in the South Bay, Nia Teacher, Nia Class, San Jose Nia, Nia San Jose, Nia workout, Nia, Zumba, PiYo, Gentle Yoga, Group Ex City of San Jose, San Jose Group Ex classesYou are probably familiar with the stability ball.  If you have ever gone to a gym or a place like it you have probably seen them.  They are a great tool to use.  They have even found their way into offices.  Some people use them to sit on instead of office chairs.  A small group of women I worked with when I was still in the corporate world tried using them as chairs.  They work fine to sit on.  They can give you an extra reminder to engage your core and not slouch, but they were very inconvenient when it came to moving and rolling.  I mean there is a reason office chairs have wheels.  I never even realized how often I rolled around at my desk until I had the ball.  It was most inconvenient and took up extra time.  They have bases that the ball can set into.  I do not know if they have wheels.  I am also not clear on that whole concept.  I thought the idea of sitting on the ball was to balance yourself on the ball, therefore using a lot of extra muscles.  So with the ball in a base that holds it balanced, it is not clear to me what the benefit is.  Well, that is where we can turn it around and I can show you a nice benefit to the stability ball.  A nice open-the-front-of-the-body stretch.

I have already showed you the Stability Ball Pass (click here for that) and the Hamstring Curls (click here for that) in two separate posts.  Those are two great exercises you can do with the stability ball.  This post is about a stretch.  Easy, plain, simple.  It is like the stretch on the roller but much bigger, more intense.

Dance Exercise, Nia, Nia at the City of San Jose, Nia classes in the South Bay, Nia Teacher, Nia Class, San Jose Nia, Nia San Jose, Nia workout, Nia, Zumba, PiYo, Gentle Yoga, Group Ex City of San Jose, San Jose Group Ex classesYou start by sitting on the ball, then walk your feet out away from the ball.  Allow yourself to roll on the ball from tailbone to full spine.  Stop at the point where your back is fully supported by the ball.  Your neck is about at the start of the curve where the crown of your head is hanging over the “edge” of the ball.  You can start small with your arms by keeping your elbows bent.  (As shown in the first picture.)  Your hands near your face.  If this is a big stretch for you, just let your arms hang in the bent elbow position.

If you are looking for a much bigger stretch allow your hands to go over your head and let your arms hang.  You can adjust and experiment with your arms more “directly” over your head or with your arms wide and your hands over your head, but out to the side.  Both positions a great stretch for the upper arm muscles, but the target muscles are slightly different.  You will be able to sense it and decide which is best for you at the moment.

This is good for opening up and stretching the front of your body, your chest and abs.  Your back gets a little stretch in the form of a small back bend, but it is the front upper half of the body that you can really sense it.  I love this stretch!

How about you?  Are you familiar with this one?  Do you love it?

Posted in Exercise and Working Out | Tagged: , , , , , , , , | Leave a Comment »

Modifications and Variations

Posted by terrepruitt on June 30, 2011

So you have a list of ten exercises you can do ten times in ten minutes.  You might be able to do the whole thing more than once.  If not, you will be able to if you keep at it.  Try doing the workout for ten days and see what happens.  Also, there will be days that you can do it twice and then the next day maybe not.  That is always ok.  Everyday our bodies are different.  If you do it you WILL see improvement.  When an exercise gets to easy, try it fast or with more weight, or do more reps.  The ten of ten in ten is really just to get you motivated to do more, help keep you exercising when you are really pressed for time, or add to something you are already doing.  Yes, I have said these things at LEAST twice before, but I want people to understand I do not believe this is an all-emcompassing-this-is-all-I-have-to-do-for-the-rest-of-my-life-kind-of-workout.  But the ten minute workout can work for everyone.

There are many modifications and variations that can be done with these exercises.  Some modifications I have presented already in my Without a ball, a band, and a BOSU post.  Here are some more.

(#1) Lunges – You can do walking lunges.  Instead of bringing the leg you stepped out with back to “center”, bring your other leg out in a step.  Keep going.

(#2) Bicep curls – You can do the curls at the same time you walk.  Try it.  You might be surprised at the different sensation you have.  The walking adds an entirely different element.

(#3) Squats – You can try these with weights in both hands.  If you have the band and the BOSU as with the original “gym” 🙂 design use that.  Since you are already going to stand on the band on the BOSU, use the band while you do the squats.

(#4) Triceps kick backs – Standing on the ground with weights and just doing one arm at a time.  If you can get through the workout twice then you can do ten one round and then ten the next.  If you can’t do five then switch.  Or you could always do ten and ten.  Whatever works for YOU.  Remember, this is YOUR workout.  You have your own goals to accomplish.

(#5) Hamstring curls – Do one leg at a time.

(#6) Sit-ups – Do them on the rounded side of the BOSU or the stability ball.

(#7) Triceps extensions – Use the band or heavier weights

(#8) Push up – Put your feet on the BOSU and push up from the ground.

(#9) Bent over lateral raise – Cross the band holding the left end in your right hand and the right end in your left hand.

(#10) Stability ball pass – When your legs come up with the ball grab it and before rolling back down put it past your legs on one side then the other (or alternate on each pass), then roll down.  Then when you come back up before you “give your legs the ball” put it past one side or both, then give the ball to your legs and roll down.

These modifications and variations aren’t necessarily more difficult or easier.  They could be different for each and every one of you.  The level of difficulty could be exactly the same but it is just something different to do.  Or one day it could be easy and the next maybe not.  I just know that for me, when I have more than ten minutes after doing my ten minutes I am ready to do more.

What about you?  How does doing ten minutes of exercise make you feel?

Posted in Ten Minute Workout (Posts) | Tagged: , , , , , , , , , , , | 2 Comments »

All out in Nia Class

Posted by terrepruitt on June 4, 2011

I subbed a Nia Class this morning.  Nia is a lot “about” the music.  We dance to the music.  Today while I was teaching I really just let the music take me and I danced.  I didn’t hold back much because of my foot.  I don’t put my weight on my right foot when I am in ball of foot position or bow stance, but I was DOING ball of foot (a GREAT step forward in my healing process).  During the class once or twice I wobbled or missed a beat because my foot kind didn’t want to support me.  At another point I realized I was on the EDGE of my right foot (another HUGE step forward in my healing process).  I had enough time in which to think about that and while it seemed ok, I was glad when the music told me it was time to move again because it didn’t seem like I should be doing that for much longer.  I really worked my foot this morning.  I went all out in Nia class.  That led me to not wanting to do my Ten Minute Workout.  I was really dreading the lunges because I am not ready to put weight on my right foot in ball of foot position—-and that is what a lunge is!!!

I came upstairs to do it.  Then I sat down at my computer, did an e-mail or two and I decided my foot really was too tired to do it.  I logged onto my blog to post that I was skipping Terre’s Ten Ten in Ten today, but when I saw the picture of my “gym” I thought, “It is really only 10 minutes.  And it is really just the first exercise that you are dreading.  So . . . do it LESS.  Even more “less” than you have been.”  So . . . . I did it.  It is obvious to me that I spend a lot of time in my long lunges — when I do them fully on a stable foot — because I thought that I was not going to make it two times through and when I looked at my timer I had plenty of time left and I was on the stability ball pass for the second time.  When I do lunges little it takes me less time.

I did my little workout, how about you?  What are you finding while you do these exercises?

Posted in Ten Minute Workout check-in | 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 »