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.


SuperCORE Fit is a revolutionary fitness practice designed to quickly and effectively deliver powerful all-over physical conditioning, fire up your metabolism, and strengthen your nervous system for optimal health and well-being.
SuperCORE’s 26 foundational moves, 5 stances, and 8 breathing techniques 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, SuperCORE will give you the strength and endurance you need to reboot your body, reset your energy, and surmount limitations.

SuperCORE is accessible to everyone and is easy to do from your chair at home or at your office. The moves can be modified for any fitness level and are designed 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, SuperCORE is an incredibly fast, efficient, and effective way to transform your body and your life. Plus, it’s FUN!

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

And much more! Join us for a SuperCORE Power Hour class or one of our monthly SuperCORE workshops.


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.

GoddessCORE Fit

GoddessCORE Fit is an embodied practice of breath and movement – all done from your throne (a chair or cube) into standing. GoddessCORE is designed to activate your authentic female form while filling you with energy and power from deep inside your core intelligence. It is also a communication system that motivates you to shift how you think, speak, and act around your feminine power and embodiment.

It’s time to reclaim your female body and activate your feminine goddess energy from the pelvis up! GoddessCORE Fit, gives you the next level of female fitness designed to build your female leadership and superpower.

In class you will:

  • Be guided through energy activations to help you claim your female power.
  • Break through limiting beliefs holding you stuck in old paradigms of living.
  • Awaken the internal operating system of your inner Goddess and your female power.
  • Remember your power, recall your strength, build core intelligence AND become the prosperous leader you deserve to be!

The fitness practices you will learn in GoddessCORE include:

  • BreatheFit for GoddessCORE activation. Breathing exercises specifically designed to activate the energy of your divine feminine, high priestess, sorceress, queen and ignite HER power in your body.
  • Communication from your GoddessCORE. Learning to use your true expression to influence change. Words like empress, queen, throne, power, and leadership are used to infuse you with your innate power.
  • Intentional movement to ACTIVATE and ENERGIZE your inner Goddess wisdom. Conditioning on all levels – physical, energetic, emotional, mental, and spiritual.
  • Goddess activations that resolve old hardwired old guard patterning and increase the inner awareness of your female power.
  • Targeted coaching and Inner Goddess Upgrades that help you express yourself fully without holding back!

Reclaim your throne NOW!

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.

Instinctive Embodiment

Instinctive Embodiment incorporates Functional Breath-work, Mindful Whole Body Movement and Instinctive Meditation into a 75 minute movement experience. Expect to move in new and novel ways, experience strength building and activating opportunities and experiential ways to down regulate the nervous system. Step away from this movement experience embodied and connected to your inborn wisdom.


Pilates is an exercise and breathing regime that “develops the body uniformly, corrects posture, restores vitality, invigorates the mind and elevates the spirit.” For Joseph Pilates, the health of mind and body are inextricably linked.

With a consistent Pilates practice, we gain flexibility through the spine, improve our balance, stability and strength. Pilates helps boost the immune system, while reducing stress and anxiety.