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 ‘Zumba class’

Super Fun

Posted by terrepruitt on August 19, 2016

Earlier this month I taught a yoga class.  I was subbing for someone at a community center that I don’t teach at very often.  In the past when I taught there I was usually subbing a Zumba class with Nia.  I don’t care what class you are going to take, when you show up and it is not that class, it kinda is a bummer.  Some people get very upset.  Some people leave and even though they made all the effort to get to the class, they decide not to stay.  Some people shrug their shoulders and say, “Well, I am here.  I might as well give it a go.”  I don’t blame anyone for being upset.  As I said, it is kind of a bummer when you show up for one thing and there is another.  Oh, I digress . . before the yoga class a woman asked me if I taught Nia.  When I said yes she asked if I could do some Nia.  I told her that I would be happy to lead her through a song AFTER the yoga class if she would like.  The demo was awesome.  I was amazed.

After the yoga class, I asked a few of the members that regularly come to Nia if they would mind dancing a song with me and the student who asked about Nia.  So a few of the woman who dance with me regularly stayed to help out.  But others stayed too.  It was really cool.  I did one song and they were so enthusiastic, I did another song.  I bet I could have done an entire routine and they would have stayed for it.

It was really cool to have people who were new to Nia . . . who had never even heard of it . . . dance so enthusiastically.  And, the most amazing part to me . . . they sounded.  They shouted and whooped and hollered.  That was really amazing.  It is a challenge for so many of us to make noise while we exercise.  So many of us were taught to be quiet.  You weren’t supposed to grunt or huff-n-puff or even breathe loudly.  So not a lot of people are used to making noise.  These women jumped right in on it!

As I wrote in my post, One Person Making A Lot Of Noise, it only takes one person to help encourage the others.  I think the members that were from the regular Nia classes helped a lot.  It was really fun.

I am always happy and grateful when I get to introduce Nia to someone.  So this really made me super happy and grateful because I was able to introduce it to a handful of woman.  It helps a lot that the members that come to the Nia classes regularly talk about it to other students.

The members are really good and generous in talking about all the classes they like. They share with others all the information about each class and they encourage others to attend.  Somewhat like the sounding . . . they make noise and others join in.

I was sitting here wondering what to write about.  Needing to go make dinner and I thought of that class and it made me smile.  And I thought I would share.  While it might not make you smile . . . it will make me smile again, in the future when I read this post.  You know most of this is for me anyway.

I’ve talked about Sounding in Nia before.  Do you go to an exercise class where you make noise?  Perhaps a yoga class where you chant?  Perhaps another type of dance class where you hoot and holler?

 

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Different Ways To Instruct

Posted by terrepruitt on November 17, 2015

Every type of group exercise in a class format has its own way of doing things.  Some formats might be the type in which the instructor is actually shouting and yelling at the participants.  Some might just have instructions posted around the area and people are to move along and follow the instructions.  A Zumba class is a lead follow type of format where – at least when I earned my certification – the instructions are supposed to be more hand motions than verbal.  The instructor is not supposed to talk as much as just point and gesture.  Nia is also a lead follow format, but with verbal guiding/instructing.  We have specific points in our music when we are supposed to guide the class into the next moves.  We, also are to use what we call “pearls” to help people move their bodies.  From what I understand and the training I received we are not supposed to talk the entire time.  Nia is body centered, so the instructors are supposed to be silent at times to let the students dance in their own way to the moves and the music.  I personally feel that I can use work on both my use of pearls AND of being silent.  One thing about Nia, though, is it is about play, exploration, experimentation, and doing new things in order to stimulate the BMES (the body, mind, emotions, and spirit).  One thing that I have always heard about is the silent class.

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, PiYo, Nia TechniqueSo, the silent class does not mean no music, it means no cueing.  Or at least that is what I thought it meant . . . turns out – just like many things – there are many ways to do it.  One of my students recently took the brown belt intensive and there she experienced a class with no cues.  She requested we try it.  Well, it so happened that I started on the path while she was gone so I asked a fellow Nia Teacher and Black Belt what she did in HER silent classes.  I was wondering if there was no cueing and NO SOUNDING.  I figured it would be a huge challenge for me not to cue, but I really was doubtful I could make it through a class without making a sound.  Her response surprised me in that she said she claps to indicate a move change.  Well, that just threw another wrench in the mix.  So . . . that meant that there was SOME type of cueing.  I mean cueing is alerting to a change.  LOTS of cueing is telling people what the change is and when and . . . etc.  But a clap is a cue.  So . . . to me that would mean it is a class with no VERBAL cueing.  She also mentioned that sounding would work depending upon the mood being sought for the class.  With her class — I think she does a specific routine — she does not sound.

So there are different ways to have a silent class.  There could be NO cueing at all.  There could be a clap to indicate the next move is a different one.  There could be pointing and indicating in some fashion something – either direction or side of body or body part or that something new is coming.  I really think that any of those ways is good.  Because all of them offer something different for the student.  And all of them allow the participant to focus on different things.

So for the past four weeks we have been dancing a routine with the intent of doing it without cueing.  I was going to dance it for three weeks, but I thought my student who requested this would be back for the fourth week (the planned silent class), but she wasn’t so I did it one more week so she could join the silent class.

We danced it without verbal cues today and it was very interesting . . . . .

Posted in Nia | Tagged: , , , , , , , , , , , | 4 Comments »

The Right Shoe

Posted by terrepruitt on September 26, 2013

Today after Nia Class a Nia White Belt and I were talking.  We were talking Nia over coffee and a friend from her past happened by.  So she joined us.  She was coming from Jazzercise and so, of course the conversation turned to us sharing some information about Nia with her.  She sounded as if she was willing to try it but also as if she was never going to move away from Jazzercise.  I love that she is moving.  I think it is important that people exercise and one of the ,best ways to ensure that is to find something you like or better yet — love.  I appreciate that there is so much out there for people to participate in.  Of course, I would love for you to come to my Nia class.  I would love for you to love Nia.  I think it is great because it addresses the BMES, but not everyone likes that in their exercise.  In the course of our conversation she said she tried Zumba, but it didn’t work for her that well.  She had already mentioned that she takes it easy on her knee so I felt justified in recommending the correct type of shoe.  I often hear people don’t like Zumba because it hurts their knees and it often has to do with the shoes they are wearing.  In Nia we dance bare foot.  We do not twist on our foot or scoot, we pick our feet up off the ground.  When doing a dance exercise or a fitness class, like Zumba the need for shoes is apparent.  In Zumba there is a lot of twisting, shuffling, and sliding.  You need the right shoe for that.

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 YogaExercise sneakers, tennis shoes, cross trainers, and running shoes are not the correct shoe for doing Zumba or any type of dance that requires shoes for that matter.  An exercise sneaker or tennis shoe has what you want in regards to cushion, construction and support.  A cross trainer has even more support in the shoe because with cross training you are moving forward, backward, side to side, and even up and down. So the shoe itself is made to support your foot and keep it secured in the shoe.  And running shoes are great for the cushion.  They cushion your step and help absorb the shock of your foot landing on the earth.  So these types of shoes are great, the “upper”, because they are built for impact and moving in different directions, but it is the sole you do not want to dance on.  These shoes are made for traction.  They are made to stop you from twisting and sliding.  When you are playing tennis, doing cross training, or running you don’t want to be slipping, sliding, and twisting around.  So the soles are made to keep that from happen.  I mean, have you seen some of those soles?  They look like tire treads.  Great for outdoors.

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 YogaNow a dance shoe, say a jazz shoe or a ballet slipper is perfect for dance.   Without all of the cushion and support that is an athletic shoe they are usually light and easy to lift and move in.  The bottom of the shoe has material that allows you to slide and glide, spin, turn, and twirl on the dance floor.  Perfect for moving to the music and getting your groove on.  And THAT is the kind of sole you want.  Something you can twist in.  Something you can slide in.  Something that won’t stop you foot dead as you dance across the floor.  But then again, those shoes have the SOLES you want, but not the support.  Since you are doing cross training type of motion (forward, backward, side to side, and even up and down) you want that type of support.  And it would be nice to have some cushion too, huh?

Well, do your knees a favor and do not do Zumba in tennis shoes, cross trainers, and running shoes.  And do your feet a favor and do not do Zumba in a jazz shoe or a ballet slipper.  What you need is a dance sneaker.  Someone, somewhere – I don’t know the origin of them – decided to combine the two.  Brilliant.  Someone added the support, cushion, and comfort of an athletic shoe to a sole that can slide and glide.  Whew!  This is genius.  This will help save your knees and other joints!

I know Zumba has a brand of shoe that has a great dance sole, I don’t know about the cushion and support of the shoe.  I bought Capezios because they don’t have a sole over the arch so they allow for the foot to really move.

Since you are investing in your health and wellness by going to a dance exercise class, please take it a one step further and splurge for those dance sneakers.  They don’t have to cost more than $50.00, and you will be saving yourself so much more in the long run.  You will be allowing your body to move with greater comfort on the dance floor.

What do you think?  Do you think a shoe that allows you to slide a bit is better for dancing?  Doesn’t it make sense to have a dance sneaker?

Posted in Zumba | Tagged: , , , , , , , , , , , , , , , , , , , , , , , , , | 4 Comments »

Toe Less Socks For Your Pleasure

Posted by terrepruitt on June 29, 2013

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, ZumbaNia was designed to be done in bare feet.  I believe that yoga is also supposed to be practiced in bare feet.  But there are many reasons as to why people want to have something on their feet.  Many reasons why people don’t like “naked feet“.  Some people don’t like to be barefoot in public places (and with that there could be many reasons).  Some people need support of shoes for their comfort and health.  Some people like to have traction built into their footwear.  Since Nia is designed to be done in bare feet we do not spin on our feet we lift them up so having a little bit of traction does not interfere with our movement, whereas in a Zumba class where you are often twisting on your feet you do not want traction.  What someone has come up with for yoga are toe less socks with traction on the bottom.  I had a friend give me some as a gift.  She was so sweet and said, “I know you do Nia barefoot, but I thought you might like these.”

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, ZumbaWhile I love to do Nia barefoot there are some floors where the toe less socks come in handy.  Some floors that I dance on or have danced on have a texture to them that is not very comfortable on the feet.  Some floors are really dirty (without access to a dry mop or broom) and so the layer of fabric between the foot and the floor helps to keep the grit from digging into my feet and being uncomfortable. The fact that the toes are exposed give me a bit of a barefoot sensation.  Allowing the toes to come in contact with the floor and keeping those nerves activated.  The energy flowing from the earth and to the earth via the exposed toes.

For yoga these are great because the textured bottom of the sock allows for traction if sliding is an issue for you.  The texture also assists in keeping you from spinning on the foot when doing Nia.  Ha!  I just realized it might help stop that altogether.  It is possible to spin, twist, slide on your bare feet although you might end up with blisters.  But with the traction on the bottom of the sock it stops you in your tracks.  You are unable to spin, twist, or slide.

Maybe the yoga socks could act as “training wheels” for some.  If at first exercising barefoot seems odd, maybe the socks can help ease you into it.  Perhaps the socks could also assist in training people not to spin, twist, or slide, so when they do decide to go barefoot for their Nia workout they will already have the know-how of lifting the feet.

Whatever the person’s reason for not going barefoot, toe less yoga socks might be a great solution.  I do want to say, just so you know, when in my Nia classes as long as the facility allows shoes (some yoga/dance studios do not allow shoes), everyone is encouraged to be comfortable so when wearing shoes allow people to be comfortable then they are invited to do so.

Do you ever exercise barefoot?

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It’s Nice To Hear Someone Agree With Agility

Posted by terrepruitt on October 18, 2012

I teach a Nia Class for the city of San Jose.  The city has it set up pretty cool in that instructors can have a day and a time at a specific community center that we can call “my” class and we can also teach other people’s classes as a substitute.  We have this forum where we post requests and needs.  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, ZumbaMany instructors have full time jobs and kids so they have other responsibilities that call them away from their regularly schedule class.  Plus there is always a cold, a serious illness, or a bump/bruise or strain.  This network of teachers allows us to live our lives and take care of ourselves when necessary.  It also helps expose our community to different types of workouts and different teachers.  I have shared before how at one point I was trying to make Nia be more like whatever it was I was subbing for.  If you haven’t read that post, I am sure you might be able to imagine how that turned out.  It made this Nia teacher very unhappy and I don’t think it was a great service for the attendees either.  One of the reasons I applied for the job with the city was so that I could share Nia with the community.  Recently I taught Nia as a substitute class for Zumba, and my thoughts on Zumba and agility were confirmed.

A few of the student came up afterwards to talk to me about Nia.  Some shared how they like it because it was gentle yet allowed them to work up a sweat and get a great workout.  One woman made me giddy because she said the same thing that I had just decided about Zumba.  It took me a while to get to this conclusion and she jumped to it her very first time.  She said that Nia is more complete.  She said that she loves Zumba, she does it three times a week, but the moves are not completed.  She said it was nice to be able to finish a move.  Nia allows you to move through the entire range of motion, through the entire range of the joint.  I loved that she was able to get that from one class.  I also love and appreciate that she can like both, Nia and Zumba.  They are both cardio dance exercise workouts, but they are different.  Seeming to always have to explain the two together, I am always thinking about it and just recently reached the agility conclusion. I explained in one of my posts how I feel Zumba seems to only move in one sensation.  Well, having gone to a training and experienced the Zumba Fitness Program I believe a Zumba class can move in all five, but it concentrates on agility and touches on the rest.  But they are in there if you know to look for them.

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 this student who was talking to me after class picked up on that fact that in Nia we move through all five sensations and Zumba focuses on one.  This is not to say that is bad, this is just again pointing out how they are different.  Also this is me sharing that it is not just other Nia teachers and my Nia students that think that, it is other people who are more familiar with Zumba than Nia.  This is just a happy confirmation post sharing that I felt I got it right when I explained Nia and Zumba in that way.  Yay.

Both Nia and Zumba are great fun.  I encourage you to do whatever it is that will get you up and moving!  If you decide what type of movement you want it can help you decide what you can do to get it.

Do you like to take different types of exercise classes?  Do you like to just stick to one type of class?

Posted in Nia, Zumba | Tagged: , , , , , , , , , , , , , , , , , | 6 Comments »

Fast Clock-One Of Nia’s 52 Moves

Posted by terrepruitt on August 2, 2012

I learn A LOT when I teach Nia.  I learn a lot when I teach anything, but since my focus now is teaching Nia, I say I learn a lot when I teach Nia.  One thing I learn or I am reminded of is not everyone has taken a class that has taught them basic steps.  It is like when I take a Zumba class and the teach calls out a basic Latin dance and I have no idea what she is talking about.  I always laugh to myself and say, “I don’t know what the steps are to that basic Latin dance!”  But then I remember my Nia training and my Nia practice and while I try to do whatever dance it is she says we are doing, I remain in Joy and just allow myself to move my body in a way that is dance to me.  But not everyone has had Nia training and not everyone practices Nia so it is not as easy for them to just allow their bodies to move and not think so much. One of the tools that Nia uses to help teachers instruct the dance and to just help one dance in general is the clock.  I posted about how we look at the clock in a Nia class — ok that is just me because I need the actual reference.  I have posted about our step called the “Slow Clock”  .  This post is about the movement called the Fast Clock.  The Fast Clock is one of Nia’s 52 Moves

The Fast Clock is similar to the Slow Clock in that we are stepping on the “hours” of a clock (oh, imagine that!), but with the fast clock we don’t return to center before stepping on another number/hour.  So if you stand with your feet together imaging you are in the center of the clock, then step your right foot to 12 o’clock, then back to 6 o’clock (without stopping in the center) that is the fast clock.  There are a lot of combinations that can be done when doing a fast clock.  You could step to 12 o’clock, then 3 o’clock, then 6 o’clock, then return to center.  Then your other foot could step to 12 o’clock, then 9 o’clock, then 6 o’clock, then return to center.

POP QUIZ:  Which foot would step to 12 o’clock, then 3 o’clock, then 6 o’clock, then return to center?  🙂

Just the same as the Slow Clock you can actually take a step where you place the weight on the foot that is on the number/hour or you can touch or make it a tap.  Sometimes you might even get fancy or really dancy and just do it in the air.  But all that fancy stuff is obviously added after you learn the basic Fast Clock.  As with many things, Nia does have basic steps and proper ways to execute them, then as we dance we add on to them to make them a more animated part of the dance.

As with many of the moves in Nia the participant is responsible for providing their own desired intensity.  You can easily work up a sweat in Nia if you make your movements bigger or louder.  We sometimes refer to it as turning up the volume.  But again, that is up to you and how you are feeling during that class.  A “louder” fast clock could have lengthier steps making the imaginary clock face you are dancing on very large.  Or your “bigger” could be going deeper into the steps, bringing your body closer to the earth.  Having tools like the face of the clock to assist in knowing where to step, allows the Nia student to focus on their body and what it needs and not be so caught up in whether they are “doing it right”.   With the clock it makes it easy to teach and easy to follow!

Ok, now get up and practice your clocks!  Which foot goes to 12 o’clock?  Which foot goes to 9 o’clock?

Posted in 52 Moves (of Nia), Nia | Tagged: , , , , , , , , , , , , , , , , , | Leave a Comment »

Exercise Fads

Posted by terrepruitt on May 10, 2011

I heard about Nia about three years ago. I have been a Nia Teacher for almost two and a half years. Nia has been around since the early 80s, so about 28 years. Jazzercise has been around even longer than that, since 1969—if you can believe that. And Zumba, it has only been around 10 years. All of these dance workouts could have, at one point been considered exercise fads. But they have proven to be here to stay. This is a good thing. They will adjust and change over the years and probably be around for another 28, 42, and 10 years or more. But what about some of the fads?

A lot of exercise fads have been equipment. Do you remember the Thighmaster? The Gazelle sold by that huge guy with long hair (Tony Little)? The Ab -blaster, -rocker, -roller, you name it there was/is an “AB”-something or rather? What about the shake weight? What is up with that?

What about Tae Bo? Still around? Rollerblading? Yes, a lot of these things, these “fads” are still around. But at one point they were HUGELY popular—-seemed like EVERYONE was doing them (whatever the “IN” thing is at the time)–well that is what a fad is. But you know what is kinda cool? Some people continue to do them. So while not everyone you know is out rollerblading there are people who still do it. It is something they enjoy doing. It is how they get their exercise or just relax. There are people who still do Tae Bo. And if not Tae Bo one of the hundreds of other classes like it. Tae Bo might have started it. It was a fad, but it is still going on. Someone somewhere is still doing it.

What I am getting at is unless the fad is actually dangerous or unhealthy they are good.  They get people moving.  Most of the “machines” or equipment won’t actually do what they promise, but some of it can get people moving.  If they are really worth anything they will be proven to be worth it.  If they stay around for any length of time they will also adjust because in order to last they need to change as things change.  We learn new things about exercise and the body all the time so a long-lasting workout or exercise machine/equipment will have to adapt.  But in the mean time a lot of the fads just get people up and moving and that really is a good thing.

Have you bought anything you are brave enough to admit?  Is there a fad that you joined in on, but then really love it so you still do it?

Posted in Exercise and Working Out | Tagged: , , , , , , , , , , , , , , , , , , , , , , , | 6 Comments »

I’ve Been Here Before

Posted by terrepruitt on September 14, 2010

Presently I live in San Jose and teach Nia Classes in San Jose.  I have lived in the San Francisco Bay Area all my life.  When I was growing up I used to tell people I lived in Santa Clara and they had no idea where that was.  So I would say, “San Jose?” and if I still received that look then I would say “San Francisco?” and most of the time I would then see a spark of recognition.

When the dot com boom happened that kind of helped put “Silicon Valley” on the map and is comprised of a few places most notable cities are Cupertino, Santa Clara, San Jose, and Mountain View.  A lot more people had heard of Santa Clara and San Jose after that.  We weren’t known only in the shadow of San Francisco any longer.  It was nice to not have to go through the entire San Francisco Bay Area to explain where I lived.

Now I find myself in that same exact “place” with Nia.  I tell people I teach Nia and I get a look back.  Most have not hear of it.  So we go through the, “Is it like Zumba?”  and I want to say:

Yes, Nia is EXACTLY LIKE Zumba: we get a workout via dance,we exercise to music, we sweat, we have fun, we work our muscles, we shimmy, shake, and gyrate, oh, except we do it in bare feet, to a variety of music, participants are encouraged to do it as their bodies allow, and there is a body-mind connection.

But most often say:  It is sort of like a Zumba class and sort of like a Jazzercise class in that we move to music.  Nia is a cardio workout with no impact. It is fun and unique because Nia incorporates moves and concepts from nine different movement forms a few being Tai Chi, Jazz Dance, and Yoga.

When they hear that, then they ask, “So it is Yoga?”  🙂

I was just reminded of the explaining-where-I-lived portion of my childhood when I was with a group of Nia Teachers recently.  Made me laugh when I thought about the going through the same type of thing when talking about Nia.  Yay, at least I am in a familiar place.  😮

Posted in Nia | Tagged: , , , , , , , , , , , , , , , , , , , , , , , , , | 10 Comments »

Nia Or Nia Technique Is A Specific Practice

Posted by terrepruitt on April 11, 2009

I want to remind everyone that Nia or Nia Technique® is a specific practice.**  It was created in 1983 by Debbie Rosas and Carlos Rosas.  They were married and now they are not, but Nia is such an important part of their lives and so important to them, that they continue to work together.

Nia has different belt levels; White Belt, the newly added Green Belt, Blue Belt, Brown Belt, and Black Belt.  Each Belt has its own set of principles, except for Green.  You must wait a year in between belts before you can take the next intensive.  (Except for green because it a newly added in the system to assist teachers.)

Click here for more info on classes and Nia

I am a White Belt, so I continue to work with the thirteen White Belt Principles:

1–The Joy of Movement
2–Natural Time and the Movement Forms
3–Music and the 8BC System
4–FreeDance
5–Awareness – Dancing Through Life
6–The Base; Feet and Legs
7–The Three Planes and the Three Levels of Intensity
8–The Core of the Body; Pelvis, Chest, and Head
9–Creative Arm and Hand Expressions
10–X-Ray Anatomy
11–Business and Marketing
12–Continuing Education
13–Dance What You Sense / Teach What You Sense

When I talk about Nia it is based on what Debbie and Carlos have created.  They have been working and growing with Nia for 25 years.  And if you look at their work and information you will see that it has morphed a little.  It is the same basic practice but I believe it gets refined as they grow and change.

So please keep in mind when I talk about Nia, I am talking about something wonderful and specific and it is entirely based on the work of Debbie Rosas and Carlos Rosas.

Please join me in San Jose for a Nia class.  Visit my website for the schedule http://www.helpyouwell.com/

**This post is to explain that “Nia” and “Nia-things” I talk about are primarily from the creators of Nia BUT please keep in mind . . . . Nia is also a workout that can be experienced, just like a Yoga, Zumba, Jazzercise, or any group exercise class.  One can show up to class and just move and get a great workout.  One does not have to participant in the intensive and the belt levels.

Visit Nia’s main website at:  http://www.nianow.com

Posted in Nia | Tagged: , , , , , , , , , , , , , , , , , , , , , , , , , , , | 3 Comments »