Terre Pruitt's Blog

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

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Posts Tagged ‘weight’

Measuring Instead Of Weighing

Posted by terrepruitt on August 21, 2012

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, ZumbaSo if you are participating in the little challenge of not getting on the scale for either 21 days or 30 days, today is the 21st day.  I assigned 21 days so that is would land on a posting day (I post Tuesdays, Thursdays and Saturdays).  I will let you know that due to more “stuff” as I had posted about before, I got off to a late start on my own challenge!  So how is it going for you?  Has it been a challenge to stay off the scale?  Have you noticed that you are not obsessing about the number the scale displays because you are not looking at it?  Now the thing with measuring with a measuring tape instead of scale means you need to keep doing what you’re doing.  So if you were doing some type of cardio three times a week and adding some strength training in and weighing yourself, looking for that number to change when you stop using the scale it doesn’t mean to stop doing the other stuff.  It is just a different way to track progress.  And for some it could be a little bit of a reprieve IF they allow the scale to affect their mood.  I found it funny that today on FaceBook someone posted about the scale stealing motivation and she reminded people it doesn’t tell the whole story.  That is what I am saying too.  That is why I thought it would be nice to change it up.

I know that some people don’t even have a scale.  Some people don’t even use one.  Everyone is different.  I just hear a lot about people being upset because they didn’t lose a pound “today” and they’ve been trying so hard.  So I think that maybe for those people it is nice to try a different way to track progress.

My schedule is a bit “off” this month as I am spending time dealing with “stuff” and I have picked up a lot of classes that I am subbing for the City of San Jose.  I picked up eleven classes which is great but I have not been able to concentrate as much on my resistance training as I would like.  My numbers did not change as much as I was hoping to see when I thought of this challenge.  What about you?  Did you see a change in numbers?  Are you stopping at day 21 or going to continue on and see what 30 days will do?

Not only do I have the added class times to do I have a little bit of added prep time for each class and the travel time to and from each class.  Since I am subbing in Nia for other classes such as Zumba, Zumba Gold, Pilates, Kick Boxing, and Cardio Toning, I do try to pick Nia routines that will fit.  I am not changing Nia to fit the class, because I explained how that turned out in a post earlier this month, but I do try to pick routines that might fit a little better.  With a Zumba Gold class I might do a Nia routine that is a bit mellow or doesn’t have a lot of bow stances.  And with subbing a Zumba class I might put together a lot of the higher energy “get moving songs”. So all of that cuts into my plan.  But I’m going to buckle down a bit because I have some stuff that I needed to get done this month behind me.  I am going to keep up with this little challenge myself and see where that tape leads me.

Well?  How are you still with me?  Are doing the challenge?  How is it going?  Doing it for 21 days?  Doing it for 30 days?

Posted in Misc | Tagged: , , , , , , , , , , , , , , , , , , , , , | 2 Comments »

Scale Back

Posted by terrepruitt on July 31, 2012

I know that sometimes people might allow the number on the scale to affect their mood and/or their feelings about themselves.  I know people can get upset when they are eating healthy and/or cutting excess calories, exercising and/or being more active and their goal of losing weight does not show every day on the scale.  I know some people get upset if their weight does not go down every day.  I know that sometimes a scale can actually affect what you eat for the day.  Perhaps the scale isn’t even moving one way or the other so you think it is ok to eat that extra whatever and you might even skip working out.  As I have said many times everyBODY has a different goal.  Sometimes we allow the number on the scale plays a more important role than it should because it is truly not the only way to measure health or fitness.  As you know if you are cutting calories to lose weight, but you are also doing some type of resistance training it could be that you are building muscle too.  While these two things are difficult to achieve at the same time it can be done, it just might take longer to see the results you are hoping to see.  But the scale might not be the best way to measure progress.  If you are one of those people who allow the number on the scale to affect you, how about taking a challenge?  How about not using the scale for a bit, while you are continuing on your path to change?  Maybe the number doesn’t affect your mood, but how about a change?  How about if you track your progress with a tape measure?

Just decide to not get on the scale for either 21 days or 30 days.  Really, that’s it, that is the challenge.  Let’s track measurements instead.  And while we are at it be aware of how you are feeling.  I know for some it is a habit to step on the scale.  You might not even realize you are doing it.  Right before you get in the shower it is almost as if it is the first step into the shower.  Disrobe, step on the scale, and then step in the shower.  Habit.  Especially if you do it early in the morning when you still might be a bit sleepy.  So in order to keep yourself from doing it out of habit remove the scale from the bathroom or remove the batteries.  Of course you will have to make sure the other members in your household that use the scale know what is going on.  You don’t want them to put the scale back or replace the batteries and then you — out of habit, step on the scale despite your best effort.

Now I’m not suggesting you share any numbers or anything.  This is not a competition to see who sees the most change, this is just a time to experience something different.  To free yourself from the scale.  To allow yourself to forget about that number.

So without that number to affect our mood, our feelings, our courses of actions we might be surprised.  We might get a different sense from our bodies and follow a bit of a different path.  Instead of being upset that the number hasn’t budged which in turn might cause us to eat more, we might just feel good and full and satisfied.  Instead of seeing the number go down and giving ourselves permission to have more, we might just sense that we’ve had enough and let it stop there.  We might stop judging ourselves by that number.  And if you want to track changes you can use a tape measure.  I was thinking you can take the measurements on day 1/August 1st and then not again until the 21st.  If you decide to do the 21 days then that would be the last day, but if you decide to do the 30 days, then the 21st could be just a check in.  Then do it again on the 30th.

Taking measurements takes a bit longer than stepping on a scale and as I mentioned in the other post you want to make certain you measure the same spots.  Having to set aside time to measure will keep you from doing it every day.  There is no need to do it every day, that is also part of the freeing oneself from the numbers.  I made a form that you can print and use to track your measurements if you would like.  The “Notes” column can be used for noting the spot where you are going to measure.  If you are measuring (as my example stated in my first post) around your calf an inch below the low part of the knee cap, then you can make that note there so the next time you measure you will remember where.

Of course you can decide to continue on past the 30 days.  Maybe you will decide to step on the scale at 30 days then try an additional period of time where you closet the scale.  I think for some removing the scale from the picture will be very freeing and even stress relieving.  For some they might want to just try something new, maybe the scale does not play a big role to them.  You could even decide to ditch the scale and not do any measurements that is fine too.  Again, as I’ve said before everyBODY is on their own fitness journey so they can do what they feel is right.  This is just a place to start.  An idea of looking at it in a different way.

So what do you say?  Will you put your scale away for at least 21 days?  If so will you take measurements?

Dance Exercies, Nia, Nia Campbell, Campbell Nia, Nia classes in Campbell, evening Nia, Nia Teacher, Nia Class, San Jose Nia, Nia San Jose, Nia workout, Nia

Posted in Misc | Tagged: , , , , , | 5 Comments »


Posted by terrepruitt on May 27, 2010

You have probably felt it but didn’t realize what it was called.  DOMS or Delayed Onset Muscle Soreness is the feeling we have after we have exercised, if we have worked the muscle hard or it is not used to moving.  It is usually experienced 24 to 72 hours after the workout.  It can be severe discomfort on the verge of pain or just slight discomfort.  Everyone has different pain tolerances.  It is important to identify it as just DOMS and not something more serious.  DOMS will disappear whereas if there is an injury it might have to be treated.

DOMS is no longer associated with build up of lactic acid in the muscles.  It is now known to be the result of intense eccentric contraction.  Often people associate muscle soreness with body building or lifting weights.  This association is correct because in order to make a muscle bigger it must be stressed to the point of rebuilding, and most workouts that stress the muscles include eccentric exercise.  But also muscles that are not used can get sore when they are used. 

As we move through our lives we form movement patterns.  Our muscles become used to these patterns.  If we were to add weight to our movement patterns it is likely that our muscles could become sore and experience DOMS because we are stressing the tissue.  But without the added resistance there is almost no chance of soreness.  Think of the last time you helped someone relocate (as in move from one home to another).  We ALWAYS you hear people complain how sore they are.  The movements they did are normally the same; walking, lifting, bending, etc.  But usually when you are helping someone move you are helping them move heavy furniture so there is resistance to the walking, lifting, bending.  Even if you aren’t helping with the really heavy items it could be your chore to move the boxes . . . . a lot of boxes so the repetitiveness of that has the potential to cause soreness.

If you move in a way that your body is not accustomed to and/or you use muscles that are not used to be moved, sometimes there is no need to add resistance and there can be soreness.  So it is possible for a muscle that is used to experience DOMS if used in a different way or to get sore using muscles we never use.

I have shared with you in the beginning of my blog what I use for muscle soreness.  Unless it is seriously painful for me to move, I like to actually work and move through my soreness.  I feel that my body adapts quicker if I keep moving.  But I am also not an intense body builder and I also move often.  When I say keep moving I don’t mean to keep doing the exercise that caused me to be sore, but I do mean to move, and stretch and work it out.  Working through it works for ME, for MY body.  You have to decide and learn what works for you.  Also, each time might be different.  If you do a really intense workout and you end up sore you might want to rest a bit whereas if you do a less intense workout you might be able to recognize that moving through it would be best.  It is helpful for you to know how best to handle your DOMS by listening to your own body and learning what it needs.

Posted in Exercise and Working Out | Tagged: , , , , , , , , , , | 8 Comments »