Our Nia Classes

Each Nia class experience combines music, mindfulness, and dynamic movement to leave you physically energized, mentally clear, and emotionally balanced. Nia workouts combine 52 simple moves with dance arts, martial arts, and healing arts to energize and enliven well-being in 60 minutes – body, mind, emotion and spirit. Nia is low-impact, practiced barefoot, and adaptable to individual needs and abilities.

Love your class and want to deepen your practice on and off the dance floor? Find a Nia Body + Life Training.

Classic Nia

Classic Nia classes are more than just a workout. Nia fills a void where other traditional fitness programs fall short. A powerful fusion of dance, martial arts, and mindfulness practices, Nia is a holistic movement & wellness practice addressing each aspect of your life – body, mind, and soul. Nia classes are for everybody, regardless of age, health or fitness level. Using a system of 52 simple moves, each Nia workout delivers full-body conditioning leaving you energized, mentally clear, and emotionally balanced. Practiced barefoot, Nia’s purpose is to inspire and guide people to listen to the wisdom of the body, choose movement that feels good, and find connection in community Nia is for every person who desires to discover, explore, unleash, and enhance their individual potential to live a healthy and meaningful life.


Using Nia’s 52 moves, this revolutionary approach to whole body fitness integrates science, modern interval training, music and lots of fun to deliver whole-body conditioning in 60 minutes. For the novice, this class helps the new student learn the moves. For the experienced Nian or athlete, this class takes it to the next level of fitness + fun. For anybody! Go at your own level.

Moving to Heal

Moving to Heal supports people looking for a gentle approach to Nia® and for those dealing with a wide range of therapeutic issues issues from injury, trauma, grief, short-term to long-term illness.

Learn to slow down and personalize movement to fit your body’s way while focusing on the sensation of feeling better move by move, breath by breath. Improve feelings of wellness regardless of physical condition.

Nia FreeDance

Nia FreeDance provides a barefoot conscious dance experience designed to awaken the dancer within and stimulate creativity and expression. Participants are guided to explore their own movement and dance, in their own way and their own time to soul-stirring music, eclectic sonic landscapes that provide cellular resonance and evoke self-expression.

Nia FloorPlay

Nia FloorPlay uses space, time and gravity guided by the element of play to creatively condition the body. Learn to blend one move into the next to create a beautiful dance that massages and strengthens the whole body from fingers to toes.

Nia Five Stages

The Nia Five Stages class offers gentle, mindful, self-healing movement as you are guided through five stages of human development – embryonic, creeping, crawling, standing and walking. Re-align, energize and condition your body, mind, emotions and spirit. Move better, feel better from the ground up.

BreatheFIT is a powerful integrative fitness system combining somatic breathwork, core movement, and nervous system upgrades.

BreatheFIT is scientifically designed to release stress, detoxify, build strength, and increase your vital life force energy. 

BreatheFIT is accessible to everyone and easy to do from your chair at home or at your office. The moves can be modified for any fitness level to heal and condition not only your body but also your mind, emotions, and spirit. Used in conjunction with other fitness practices or on its own, BreatheFIT is an incredibly fast, efficient, and effective way to transform your body and your life. (Plus, it’s FUN!)

BreatheFIT’s eight foundational breathing techniques combined with 26 SuperCORE moves and five manifestation stances will help you break through fitness barriers, release emotional and mental blocks, heal your body from the inside out, and recharge your life force energy – all from a chair! You won’t believe how much conditioning happens from your seat! No matter what your fitness level, BreatheFIT will give you the strength and endurance you need to reboot your body, reset your energy, and feel GREAT!

The FIT in BreatheFIT stands for:

Focused: Staying in your body and in the moment.

Intentional: Every move and breath has meaning.

Training: Entraining your brain-body connection to become more efficient so you can be stronger than your stressors.

BreatheFIT delivers results! Here’s what students are reporting: higher energy levels, weight loss, increased core strength, stronger legs and arms, better sleep, stress reduction, feeling happier and more positive, detoxification, deeper breathing, and greater consciousness of breath throughout the day.

And much more! Join us and discover the supercharged and super-energized power you will receive in each class.


Introduction to The 5Rhythms: Flowing, Staccato, Chaos, Lyrical, Stillness™
The 5Rhythms map a natural cycle of movement. Each rhythm defines a stage, and state-of-being within this cycle. Embodying the Rhythms cultivates adaptability and presence within an ever cycling internal and external world. This class introduces the somatic cues and inquiries that lead each body on their own movement journey into and through the 5Rhythm Wave.

The 5Rhythms™ is a body-based awareness practice created and developed by artist, theater director, and author Gabrielle Roth. The practice centers around the idea that if you put the psyche in motion, it will heal itself. Movement is the medicine, the metaphor and the meditation.

The 5 Rhythms are: Flowing, Staccato, Chaos, Lyrical and Stillness™. Through progressive levels of discipline, The 5Rhythms practice leads to depth work in emotional, mental and spiritual embodiment. A combination of movement, music, dance, meditation, play, theater, ritual, individual, partner and group work are employed as embodied transformation tools. Long-term study, and an apprenticeship training program are required to facilitate the 5Rhythms.

SuperCORE Flow

Mon/Wed 10:30am MT

Break through resistance, tension, and stuck in your workouts to achieve FLOW! There is energetic power in flow, also known as the path of least resistance! A SuperCORE class designed to teach you to embody flow as your chosen way to unfold through life. In class you will be guided to build and release with BreatheFit, Strengthen flow through SuperCORE and flow with TaiChi Fit and Mindful Meditations. You will break through resistance and feel the energetic and physical flow available to you from the core of your body, so you can pump the flow energy into unfolding the body and life you desire. SuperCORE and BreatheFit combined with TaiChi Fit and Mindful Meditations will get you out of your head (IQ) and into the CQ of energetic flow! Put your mind at ease, release and let go of pain and tension, and learn how to FLOW through life.