Terre Pruitt's Blog

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

  • I teach Nia, yoga and stretch! SIX group classes a week!

    Nia: Tues and Thurs at 9 am, Fri at 10:15 am

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

    Stretch: Thurs at 10:15 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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Posts Tagged ‘Yoga’

Three Part Breath

Posted by terrepruitt on March 12, 2018

There are eight different limbs to yoga. The poses or asana is just one of them. That is probably the one you are familiar with, the poses. Modern Western yoga is primarily about the poses. When you hear yoga, you more than likely think of an exercise where people bend and stretch. Well, as I mentioned there are eight limbs to yoga, meaning there is a lot more to yoga than just the poses. I often compare yoga and Nia because there is a lot more to Nia than just the dance exercise. A lot of what we do in Nia or the way we approach dancing and exercising can be applied to everyday life – and that is just like yoga. One of the limbs or aspects of yoga is Pranayama. Prana = Life Force Yama = Practice / control / restrain. Pranayama is controlling your breath.

Dance Exercise, Nia, Nia in the City of San Jose, Nia classes in the South Bay, Nia Teacher, Nia Class, San Jose Nia, Nia San Jose, Nia workout, Nia, Gentle Yoga, Group Ex classes, YMCA, Zumba, Nia Technique, SJ City Fit, SJCityFitThere are many types or ways of doing Pranayama. There are also many schools of thought when it comes to it. Some think you shouldn’t do it until you have mastered the asana . . . but then for many of us, that would mean never doing it . . . or doing it very late in life. Some say it must be done in a seated position. Some say not to do it while in Shavasana. Some say each Pranayama has its place.  Some say you can jsut do it whenever.  Some say Pranayama is a silly practice.

For those that think it is silly I would just like to point out that controlling one’s breath is a very common technique for many things. Sometimes we take a deep breath before we are about to say something important or difficult. We might take a deep breath when our thoughts are racing and we want to calm them down. We might take a deep breath when we are excited and need to calm down. We might do a bit of a pant when we are experiencing pain. There are many common breathing techniques that pretty much most of have participated in. So Pranayama should really be too far out there for people to accept. Doesn’t mean everyone has to do it, but I feel it means pretty much everyone could agree that there is merit to it.

The ones that I have previously posted about: Samavrtti (Equal Breath), Ujjayi (Victorious Breath), and Sitali (Cooling Breath), I feel that I can do. The one I am posting about now is not one that I can do. It is very difficult for me. I can get part of it but not all of it. I am talking about Dirgha or 3 Part Breath.

With the Dirgha Pranayama you breathe into your torso in three parts. I was taught that you practice this Pranayama lying down. First you inhale, gently expanding the belly, as you continue to inhale you expand the ribs, allowing them to open up to the sides, then complete the inhale by expanding the upper chest, lifting it. To complete the breath you exhale starting with the upper chest — don’t let the ribs or the belly move — then exhale from the ribs allow the rib cage to shrink, then finish the breath by emptying the belly area allowing it to deflate. Repeat this process with a smooth and relaxed breath. So the breath is not done in three parts, but the breath is brought into three different areas one at a time.

It is an extreme challenge for me to separate each area on the exhale. One technique that can help with the separate or at least give you a visual as to the separate areas is to place something on each area. Yoga sandbags are the perfect tool. Something with a little weight seems to help for me. But a towel or whatever can lay across each area and indicate movement is great.

Pranayama is practiced – just giving a few – to help improve lung function, to steady the mind (when the breath is steady the mind is steady), and to relax the body and mind. So, if you want to achieve any of these, then you might want to try the Dirgha Pranayama.

When you read it, did you try it? How did you do?

Posted in Yoga/PiYo/Pilates | Tagged: , , , , , , , , , , , , | 4 Comments »

Nia Bundle

Posted by terrepruitt on February 19, 2018

So you may know that I teach a cardio dance exercise called Nia. It includes Martial Arts (such as Tae Kwon Do), Dance Arts (such as jazz dance), and Healing Arts (such as yoga). It is body centered. Basically, it has many facets and can explained many different ways, but it is best for one to see for themselves what it really is. So I call it a cardio dance exercise. That lets people know that they will be dancing and getting a cardio workout. It clues them into the fact that if they move, they will sweat. The rest they just have to experience. One thing we do in Nia is we move around the room. It is great to experience the world from other perspectives and just moving away from your regular dance spot in your dance class can help you do that. Sometimes when we move from our regular spots we are moving around the room in FreeDance . . . perhaps taking up as much space as possible, moving about the entire room or dancing in all the corners. Sometimes when we move from our regular spots we dance in a “bundle”. Nia is also about community so this really helps exhibit that. We dance in a group, in a bundle, as a community.

Dance Exercise, Nia, Nia in the City of San Jose, Nia classes in the South Bay, Nia Teacher, Nia Class, San Jose Nia, Nia San Jose, Nia workout, Nia, Gentle Yoga, Group Ex classes, YMCA, Zumba, Nia Technique, SJ City Fit, SJCityFitThere is a particular kata in which I remember the training DVD to have encouraged us to dance close, as stated, in a bundle. So I always try to get people to get close. I suggest we all move gently in the tight bundle. I ask that everyone move through the middle of the bundle at least once. I also propose that people make eye contact. This is something I usually say to remind myself. I am getting better at doing so. I used to always look down, but now we are eyeing each other.

Dance Exercise, Nia, Nia in the City of San Jose, Nia classes in the South Bay, Nia Teacher, Nia Class, San Jose Nia, Nia San Jose, Nia workout, Nia, Gentle Yoga, Group Ex classes, YMCA, Zumba, Nia Technique, SJ City Fit, SJCityFitDuring one class I stepped outside of the bundle to turn up the music and thought it would be a great time to snap a photo. As you can see our little Nia community is great at doing the Nia Bundle. We always speculate as to what people who might see us would think when we have this large wonderful dance floor and we are all in the middle dancing. We also laugh about elbows and toes, acknowledging that you might run into one and being very careful not to step on the other. I believe the Nia Bundle is one of the things that makes Nia unique.

If you have read some of my other posts before, this one might sound pretty familiar as I wrote about the Nia Bundle in my post Dancing Close. This post pretty much explores the same information, but with this one there are pictures.

Not every Nia routine’s choreography contains a Nia Bundle . . . but a Nia teacher can use a Nia Bundle anytime. Since it is such a fun way to dance in community we might just sneak it in whenever we want. I tend to stick to using it when we dance the particular song that Carlos choreographed the Nia Bundle in . . . .but ya never know, since my students are so good at it, I might start using it more.

How would you feel about a “bundle dance”?

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Different Ways To Recycle

Posted by terrepruitt on October 23, 2017

I like it when I have an idea for a blog post and I don’t have to think about what to write. I wish that were always the case. I like to post on Mondays, Wednesdays, and Fridays, but I just don’t always have that many posts in me. I have been struggling lately with posting on Mondays when I have been at my dad’s all weekend. Going through stuff and getting rid of items is proving more difficult than one would think. So many people and entities say to recycle and donate, but that is harder said than done. While trying to think of something to post about I got to wondering what I posted about on this day (or close to it) in the years past. So . . . speaking of recycling. (See how I did that?)

In 2009 I posted about the free songs iTunes used to give away. Do they still do that? Back then they used to give out cards at Starbucks and they had a code to a free song. I was introduced to a lot of artists and songs that way that I still listen to. I also posted about Collage Video which is a website you can get exercise DVDs from. I had liked the way they described the videos with a break down of minutes of each cycles.

In 2010, October 23rd fell on a Saturday and I was posting on Saturdays back then. I posted about Nutrition Facts of Bell Peppers. I LOVE bell peppers.

In 2011, the 23rd fell on a Sunday, on October 22nd, a Saturday, I posted about being Ready To Receive. In my post I talked about when we first experience or hear about something sometimes we put up our barriers and we don’t want to accept it, so we really have to be ready and “open” to receive in order to actually receive and learn. I also mentioned Natural Time and how we are ready and open in our own natural time. While I wasn’t talking exactly about what was going on at the time, it was somewhat related to it. October 2011 is the year my mother-in-law was in a fatal automobile accident. She died October 23, 2011, six years ago today.

October 2012 I was making smoothies. In September of that year I had gotten my super blender for my birthday and I was making and drinking smoothies. I found that during that period I did believe the science behind the need to rotate the vegetables according to the family, but I never quite got it right. I wrote about it in my The Greens Go Round And Round post, but for me it was easier said than done.

October 23, 2013 fell on a Wednesday and I wasn’t posting on Wednesday back then, I was posting on Tuesdays and Thursday. On Tuesday the 22nd I posted about a yoga pose. I posted Icky Name, Great Pose which is about the locust pose (Salabhasana) where you lift your legs and chest up off the ground creating a back bend. On Wednesday I posted about how Messing Up Is Fun. It is about Nia and what a student felt about it.

I was actually thinking about my post from October 23, 2014 just the other day! But I didn’t know that. I was thinking about the “tea” that I had heard about that one blogger drinks when she is sick. She calls it Sick People Tea. I wrote a little bit about it and the oregano that is part of the recipe.

October 23, 2015 was a Friday. I wasn’t posting on Fridays back then. But we had our cats and on the 22nd I posted about them. The post includes some of the best pictures I have ever taken of them. They are pretty darn beautiful. On the 24th I posted about the difference between what are labeled Leisure Classes with the City of San Jose and what are Group Ex classes. Although the City of San Jose no longer has the “Group Ex” program we have SJCITY Fit, which is similar. You might want to check it out as their annual membership is a GREAT deal!

In 2016 I was posting on my current schedule of Mondays, Wednesdays, and Fridays. The 23rd of October fell on a Sunday so the closest post to the 23rd is the 24th and I posted about Sunburns And Ants.

I do hope you will have a moment to click over and check out one or two of the posts from Octobers past.   Which one  has you wanting to click over and read it?  Perhaps you can click over and like it and leave a comment.

Posted in Misc | Tagged: , , , , , , , , , , , , , , , , , , , , , , , , | Leave a Comment »

The City Of San Jose Has Two Different Exercise Programs

Posted by terrepruitt on July 24, 2017

I am going to address this again because so many people are not aware of the programs in San Jose that are available through the Parks and Recreation Department. Back in 2015 I wrote a post explaining the main difference of two of their programs. To summarize, there is the program that many of you are familiar with because many of us grew up with it, that is the program the city calls the Leisure Class Program. These are classes in the booklets the Parks and Recs Department prints and sends out. There are ALL types of classes – don’t let the name “Leisure” fool you. There are language classes, art and craft classes, music lessons, cooking lessons, dance classes, exercise classes . . . .and a lot more. They are set up in sessions where you register and pay for the entire session before the first class. The session consists of a set number of meetings and when you register you pay for all of them. You may be familiar with those types of classes . . you may have even signed up for one of those sessions and had it cancelled because not enough people signed up. That is always disappointing . . . that is why it is important to sign up early. Anyway . . . there is also another program called SJCITY Fit . . . it is a version of Group Ex which was discontinued in 2015. But it is somewhat the same in that it is like a gym membership. You pay monthly and you have access to all the classes that are in the SJCITY Fit program, PLUS the gyms at three locations.  The SJCITY Fit Program classes are exercise classes.

Dance Exercise, Nia, Nia in the City of San Jose, Nia classes in the South Bay, Nia Teacher, Nia Class, San Jose Nia, Nia San Jose, Nia workout, Nia, Gentle Yoga, Group Ex classes, YMCA, Zumba, Nia Technique, SJ City Fit, SJCityFitThere are a lot of people who are not aware of this program that the city offers. I talk to people all the time that think the exercise classes through the city of San Jose are just the leisure type of class. I teach both. I teach some SJCITY Fit classes and I teach some Leisure Classes. There are benefits to both, so it really depends on what works for you. But it is nice to know that you have options.

There are some people who like to go to a class everyday. For the people who just want to have a class to go to every day, the SJCITY Fit program is great. The SJCITY Fit classes are offered at three of the community centers in San Jose; Camden, Almaden, and Bascom. Some people like the convince of going to the community center that is closest to their house, so they might join the Leisure Classes. There are a lot more community centers that offer the Leisure Classes. It all depends on what works for you.

The SJCITY Fit classes are on-going . . . meaning there is no end. Yeah, sometimes there might be a cancelled class if the teacher has an emergency and can’t get a sub in time, but the class is scheduled to just go on and on.

I have all of my classes on my website, but since I teach for BOTH programs it might be confusing sometimes. I think it is important for you to know the difference so you can decide what class you want to take.

At the time of this post, under the Leisure Program, I teach two yoga classes. One class is at the Cypress Community Center and the other one is at the Willow Glen Community Center. You register for the session. Although Cypress is unique and will allow you to drop in. But typically, with Leisure classes, you need to register for the entire session.

Dance Exercise, Nia, Nia in the City of San Jose, Nia classes in the South Bay, Nia Teacher, Nia Class, San Jose Nia, Nia San Jose, Nia workout, Nia, Gentle Yoga, Group Ex classes, YMCA, Zumba, Nia Technique, SJ City Fit, SJCityFitAt the time of this post I teach THREE NIA classes under the SJCITY Fit program and one stretch class under the SJCITY Fit program. So for one monthly fee you can take all four classes a week. PLUS attend all the other classes that are offered through the SJCITY Fit program PLUS go to the gyms. If you don’t want to join the monthly membership you can drop in for $6.00 per class.

Usually . . . although I can’t say for sure . . . but usually . . the city has a special at the end of the year. They offer an annual membership for a great deal and you just buy that and you are set for the year. But they do not offer the annual membership all year. It is usually for a limited time. After that time is up any membership purchased is only monthly. We will see what they do at the end of this year. I will keep you updated.

I just wanted to share – trying to get the word out there – and try to clarify that there are two ways you can exercise with the Parks and Recreation Department of the City of San Jose: SJCITY Fit and Leisure Classes.  These are GREAT programs – hopefully you will take part in what the city has to offer!

Did you know that the City of San Jose has something akin to a gym membership? Did you know that “Leisure Classes” include EXERCISE classes, too?

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Cool Breath

Posted by terrepruitt on June 19, 2017

When I was young I remember waiting impatiently for my dad to get home one day. The second I saw his truck I was out the door running to it. I distinctly remember bombarding him with questions before he even opened the truck door. We had been assigned to do a little research. You probably did it too in school. You had to go home and check with your family to see if their ears were attached with or without lobes and to see if they could roll their tongue. I think that my mom could do it, but my dad could not. But I could be wrong on that. I don’t know about my brother. I don’t remember if I checked with him or if he wasn’t home or what.  Funny . . . I remember running up to my dad’s truck to ask him, but I don’t really remember the results.  Currently, it is almost summer, but the temperatures think it is summer and we are having unbearable heat. I was thinking about cooling asana and I came across a pranayama that I had not remembered studying, is supposed to help cool the body.

First of all, (back to the tongue rolling) when I was in school they taught us the ability to roll your tongue was genetic. But I am finding out now, that there have been many studies that point to it not being genetic. One family study in 1951 sampled a large group which showed “non-rollers” had “roller” children . . . they concluded that couldn’t happen if rolling was simply “a simple one-gene, two-allele genetic character, with rolling completely dominant to non-rolling”.

Now back to the pranayama. There are many pranayama and even more variations. Pranayama is a limb of yoga and is – at its very basic – breath control. They are ways of breathing in different ways. Each one said to help (and sometimes hinder) specific issues. There is one technique called Sitali, which is a cooling breathing technique.  As I mentioned, it has been hot here so I feel many of us could use techniques that will allow us to cool our body down.

This pranayama is easy and can be practiced by anyone that can safely practice asana.

A lot of instructions on pranayama instruct the practitioner to be in a specific position. I would recommend assuming the instructed position when possible, but also, since pranayama is used to target specific issues, I also believe it can be done when needed. Say the ideal way to practice a technique is cross-legged with your eyes closed in a calm place with no distractions . . . but you are needing/wanting to find some calm while stuck driving in traffic. I would encourage you to try the technique, but obviously you are not going to be able to sit cross-legged, traffic is not a calm situation, and you should not be closing your eyes, but Samavrtti or Equal Breath pranayama during traffic, might help make it more bearable.

So for this one, if you can . . . yes, sit in a calm distraction free area on the floor in sukhasana using whatever props you need to be comfortable. But if not, try it where you are able.

________________

Sitali

Relax your shoulders and lengthen your spine. Let your face relax.

Then curl your tongue and let it stick out from your pursed lips.  Just let it stick out, no need to jut it out far. Then inhale through your mouth letting air come through your rolled tongue. Take a full inhale.  Then bring your tongue into your mouth, close your mouth, and exhale slowly through your nose.

Repeating it at least 5 times. More if you want and you are able.

If rolling your tongue is not something you can do, just put your tongue up against your lower front teeth, purse your lips as if you are going to whistle, then inhale, allowing the air to pass over your tongue. Take a full inhale.  Close your mouth.  When you are ready to exhale do so slowly through your nose.

________________

As I often say, there are many variations on how to do asana, same with pranayama.  There are variations to this, but this is the basics.  Inhale through your mouth over the tongue, exhale through your nose.

Seems easy enough.  Did you try it?  Did it help cool you down?

Posted in Yoga/PiYo/Pilates | Tagged: , , , , , , , , , | 6 Comments »

WHOA! Releasing Tension In Psoas

Posted by terrepruitt on May 1, 2017

So this past Sunday I took a workshop at Mind Body Zone yoga studio in Fremont that was called Core Release and Restore™.  This is the second time I have attended this workshop.  It was so fascinating to me the first time I just had to do it again.  It is very educational.  The first part of the workshop is lecture, then the second part we move.  The presenter Joanne Varni first talks about the psoas muscle.  She sets the stage for the movement part of the class.  She first explains what type of muscle it is and what it should be like in a healthy state. She talks about how it is a muscles that is primal and instinctive, how it works with our brain and nervous system.  She explains how, because of that, it is hugely affected on the levels of BMES (Body/physical, Mind/brain, Emotional, and Spirit/energetic).  She clarifies how stress (all types) affect this muscle.  Then she instructs us through movements that can help bring some relief to our psoas and iliopsoas muscles.

Dance Exercise, Nia, Nia in the City of San Jose, Nia classes in the South Bay, Nia Teacher, Nia Class, San Jose Nia, Nia San Jose, Nia workout, Nia, Gentle Yoga, Group Ex classes, YMCA, Zumba, Nia Technique, SJ City Fit, SJCityFitOne technique she shares is neurogenic tremoring.  It is one of the oddest things I have ever experienced.  First we went through some asana to specifically slightly fatigue our legs and affect the psoas.  Some of the poses could be used on their own to help release the psoas.  Then we did Supta Baddha Konasana with our heels as close to our middle as we could get them.  We stayed there for a little while.  Then we brought our knees in, toward each other, one inch at a time over a long period of time.  We would bring them in an inch and then hold it there.  Then closed them by another inch and hold it.  This caused a tremor response in the legs.  Some people can continue to do so until their feet are flat on the ground, yet the tremors are still happening.

This was my second time doing it, so it was weird, but since I was expecting it, it wasn’t as odd as the first time.  But this is what I wrote after the first time:  “It was sooooo weird.  My legs were just moving on their own with no sensation.  It was so odd.  I mean, I have had my limbs shake from being weak or fatigued while I was doing something and that has a sensation (to me), but this was just waves of tremors.  Like an earthquake.  It was so odd.  Fascinating.  Yeah!  That’s it.  REALLY fascinating!”

Joanne specializes in helping those with trauma (including PTSD) and has attended and completed her Level II certification in TRE™ (Tension & Trauma Releasing Exercises) with Dr. David Bercelli. She is also certified as TSY teacher (Trauma Sensitive Yoga).

Keep in mind that this is called both Trauma Release and Tension Release.  So not everyone has trauma necessarily, but we all pretty much have tension.  Even it we don’t have stress, because of our lifestyles (in that we sit in chairs) we have tension in our psoas and iliopsoas muscles.  So while Joannes does not feel these muscles needs to be strengthened she does feel they need to be released and lengthened.

If you want to see a video example of the TRE™ (Tension & Trauma Releasing Exercises), you can click here and go to Joanne’s site where she has a video.

It is so very fascinating how our bodies hold and store tension and trauma.  I would recommend this class to anyone that is interested in helping their body cope with the stresses of living in our bodies.

Have you ever heard of this technique before?  Have you experienced this technique before?

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Foot Cramps – OWW!

Posted by terrepruitt on March 6, 2017

Muscle cramps are awful, especially when you are exercising and totally focused and then you get a cramp.  You could be in a yoga pose, feeling all zen, then the next thing you know – you are in pain.  Muscle cramps seem to affect everyone so know that you are not alone if it is happening to you.  I was told a long time ago that a muscle cramp COULD be from trying to recruit other muscles to do the job.  I cannot remember the specific details of the cramp I would get, but I do remember thinking, “Yeah, that sounds about right because what you are having me do is very difficult for me, so I can see my other muscle trying to do the work.”  It could also be that the limb is in an unusual position and it causes a cramp.  Or it is gripping too hard.  Seems to me that the most common muscle cramp I see is in the foot.

The poses that cause the cramps range from standing balance poses to sitting poses.  So the pose that causes the cramp is not all that common or the same, but a foot cramp seems to be the most common.

Dance Exercise, Nia, Nia in the City of San Jose, Nia classes in the South Bay, Nia Teacher, Nia Class, San Jose Nia, Nia San Jose, Nia workout, Nia, Gentle Yoga, Group Ex classes, YMCA, Zumba, Nia Technique, SJ City Fit, SJCityFitThe first thought that comes to mind when a cramp comes on is, “Are you hydrated?”  Cramps tend to occur when we are dehydrated.  So making sure that we have enough water especially before exercising is very important.

Then there are some nutrients that might be causing the issue if there is a deficiency.  Not enough potassium, calcium or magnesium could be the cause of cramps.  Perhaps having a banana before class could help.

Cramps could also be caused by lack of blood to the muscle or a compressed nerve.  So sometimes just moving the foot can help relieve the muscle contraction.

Movement that might help prevent cramps in the feet would be to point and flex the foot and circle the ankle.  Move the foot with the hands.  Take the foot in both hands and just manipulate it.  Move the foot all ways, bending and straighten out the arch, move each toe – remembering that the foot and ankle are made up of 26 bones and over 100 muscles.  Try to affect them all.  You want to ensure the foot is warmed up and ready to serve you.

The second thought that comes to me when someone has a cramp is: pinch your nose, the septum to be exact – really hard.  Most people look at me really odd.  But I learned that a long time ago when I had a cramp, someone told me to do it.  Recently someone else agreed with having heard that before, too.  I guess when I am having a cramp I pretty much am willing to do anything to make it stop so pinching my nose and causing pain elsewhere sounds good to me, as long as the cramp stops.  And, it usually does for me, I can’t get anyone else to try that method.  🙂

So, the other alternative is to move, as I mentioned before – perhaps get the blood flowing back to the muscle or perhaps relieve the pressure.  Also, massaging the foot might help.  Try relaxing the foot, sometimes that painful contraction happens during a standing balance pose so there are times less gripping of the standing foot can help.

There are things that can be done to hopefully help prevent the foot cramp and to relieve it when it happens.  But if it does happen know that you are not alone.  If it happens ALL the time, then it might be a good idea to see a doctor to make sure there is not an underlying cause.

Do you get cramps when you exercise?  Do you get cramps when doing yoga?  Is there a specific pose that leads to your muscles cramp?

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Day Twenty-Eight Of Your Daily Ten Minute Practice

Posted by terrepruitt on February 28, 2017

Last day.  I missed two more days.  I was gone this past weekend and I just forgot.  Out of my regular routine.  Trying to deal with dad stuff.  So much stuff to deal with, I just forgot.  Well, I got my Daily 10 Minute Practice in on Monday, and I plan to do it today.  But then again, I was planning on doing it Saturday and Sunday too . . . I hope you are doing well with it.  This IS the last day!  But perhaps you will be continuing . . . I’m gonna try.

I just have to get better at being “ok” with missing a day.  But not so ok that I just start skipping a lot of days.  There is a fine line, right?

Any plans to continue?

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Day Twenty-Seven Of Your Daily Ten Minute Practice

Posted by terrepruitt on February 27, 2017

Today is MONDAY.  I am filling in for another instructor so I am teaching Nia today.  Normally, I don’t have a class on Monday, but today I do!  Yay!  I’ll be doing my Daily 10 Minute Practice after class.  Probably later in the afternoon.  When will you be going yours?

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Day Twenty-Six Of Your Daily Ten Minute Practice

Posted by terrepruitt on February 26, 2017

SUNDAY.  Get your Daily 10 Minute Practice in!  You can do it!  I’m gonna squeeze mine in.  Gonna be a busy day . . . but I’m gonna do it!  How about you?

 

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