Can 60 Minutes Really Give You Health and Happiness?

As busy as we are these days, it is hard to believe that 1 hour can make a significant difference in our feelings of happiness or health but that is exactly what some of our members in our Nia fitness class are experiencing.

Many of us concede that group exercise classes are good for accountability and often motivate us to exercise when we are tempted not to. But when our finances are tight or our schedules are bombarded with obligations, it seems much easier to simply buy an exercise video or workout with FitTV. The trouble as many of us will admit to; is that we don't make the time to insert the video into the DVD player and actually do the routine, despite our best intentions.

One Nia member, Kathryn of Castle Pines North, stated she hadn't been in a group exercise class in eight years. Then one day a neighbor came by and told her about a fun fitness class that was starting in Castle Rock. The class is called Nia (pronounced "knee-uh"). Nia is a fusion fitness class, taking the best of yoga and tai chi, adding punching and kicking exercises found in martial arts which are great for toning arms and hips, and then combining those exercises with moderate cardio, uplifting music and fun dance moves. The enthusiasm Kathryn's neighbor had for the Nia classes was enough to encourage Kathryn to come, and nearly six months later, she still comes regularly.

A group exercise class serves as a commitment in our calendar and we are more likely to stick with our exercise routine if it is scheduled. This is just human nature. Another member, Mary Ellen of Castle Rock, enjoys Nia so much that she schedules the rest of her day around her Nia classes. She said her friends and family understand that she is busy during that time.

One way a Nia class is unique is the attitude of the teacher and the other members. Everyone is so friendly and non-judgmental. The classes aren't competitive or hard core. Even intermediate yoga and Pilates classes can be intimidating because of how limber some other students are. For someone with a chronic minor injury or who simply doesn't have a body like a pretzel, group classes can be frustrating. Nia classes emphasize personal expression and encourage each person to work out to their own abilities or desires. Because of this approach anyone watching a Nia class will see that during and after class everyone is smiling and happy.

In this way, 60 minutes can make a huge difference in your health and happiness. At the end of each class I feel relaxed and happy. Whatever frustrations or concerns I had before class seem more manageable and I am ready to tackle them with a new found sense of ease.

Castle Rock Nia Fitness Studio
http://www.niafitnessclasses.com/
Do you have concerns about this class? Do you wonder if it is right for you? We are happy to answer any questions you have. Please call us anytime at 303-522-4740.

Listen to the music and see what Nia is like, watch a Nia video.

Request a Coupon for a FREE Nia Class.

National Dance Workshop Facilitator Comes to Castle Rock for Fundraiser for Women of Darfur

Beginning Saturday, October 17, 2009, Castle Rock Nia Fitness Studio will host Leela Francis for a dance fundraiser for the women suffering from the violence in Darfur.

"Leela is awesome! She is a uniquely dynamic and inspirational contribution to our programs. Our participants adore her heart opening and joyful blend of the sacred and the sensual, eliciting purpose and passion, and a profound experience of personal expansion."

T. Harv Eker, NY Times #1 Best-selling Author of Secrets of the Millionaire Mind

Leela Francis, founder of VividExistence™ and VividWoman,™ is an international trainer & facilitator of Nia, Yoga, Trance dance, & nature therapy. She is the premier dance/movement facilitator for the largest Self Development Seminar Organization in North America.

She has raised thousands of dollars for our sister survivors of sexual, domestic and war time violence in developing countries and facilitated the reunion of body, self and soul for thousands of women in the developed world in service of women globally, all beings and the planet.

To date VividExistence/VividlyWoman has raised & donated over $30,000 in aid of women survivors of war.

Event Details:

When: Saturday, October 17th, 7 pm - 9 pm Fund and awareness raising Sunday, October 18th 11 am - 2 pm VividExistence 5 Stages DanceShop

Where: Castle Rock Nia Fitness Studio, Castle Rock, Colorado (Located 20 minutes south of Denver metro and 30 minutes north of Colorado Springs.)

Cost: Tickets are $22 for Saturday night only $65 for Sunday event $80 for both days*

*Donation: Ticket profits from this event will be donated to the Women’s Peace Center in Darfur to support women survivors of genocide to receive care and be given the start up costs to weave baskets for a self-sustaining income. We are also proud to be partnering with the Women's Peace Collection, the fair trade organization that is organizing this basket weaving cooperative venture.

CLICK HERE to learn more about this event.

Castle Rock Nia Fitness Studio
http://www.niafitnessclasses.com/
303-522-4740

Spice up Exercise Routine with Free Dance

The Thirteen Principles of Nia (a 13 part series)
Principle Four: FreeDance

"Anything goes movement-wise. Let go of structure."
from the exercise book The Nia Technique (This book provides instruction on all 52 moves in Nia.)

Commentary by Julia Desmond,Certified Nia Instructor

Free Dance is one of my favorite parts of the Nia Techinique. I have observed, as both student and teacher, that this principle seems to give students the most trouble. I too found it intimidating at first. I was afraid that people would think I looked stupid and as a result I felt awkward, but overtime I ceased to censor myself, became seduced by the music and learned to move in my own way. When I fully give myself over to free dance I feel exceptionally free, light hearted and emotionally moved in a positive way for a few minutes and I carry that feeling with me for the rest of my day!

The first tenant of free dance is anything goes, and Nia truly means anything! As a teacher, I will never comment, criticize or attempt to modify a student’s movement. The second goal is to be seduced by the music. This means to truly listen to each song, you will find that you relate to each song differently and as a result move in quite different ways. The next step in the journey of free dance is to tap into emotions and feelings. Feel free to pretend to move with a given emotion, see how feelings such as anger and joy change your body's response to a song. Once you have acted an emotion see if you can tap into that authentic feeling and witness how true emotions influence dance. Don't let yourself get stagnant, dancing the same safe move over and over. Change you movement frequently, eventually you will run out of old standbys and be forced to find your own authentic movement. Finally: Do not judge or censor yourself!! Free dance is not about dance steps, it is a path to authentic movement. Witness your progress and let free dance fill your spirit. It truly is amazing when you feel free to fully participate.

To my class: When I witness you all attempting free dance I am amazed at the results although the class is only 5 months old! The result is incredibly organic with you all moving as one being –sensing the music-while each person moves in their own individual way. You are all truly amazingly beautiful and I am honored to share this Nia journey with each one of you!

Commentary by Allison Frederick Nia Studio owner/operator

FreeDance is the time to push aside some of our inhibitions and rediscover the free spirit inside each of us.

A workout routine with a free dance portion? What is the reason for that? For me, free dance during Nia has always been a little odd. Why am I dancing in the morning and without a glass of wine in me? Each class I muddle through this portion of the routine. I do enjoy losing myself in the beats of the music and eventually my body follows my mind as I sway, stretch, or actually dance. It all depends on my mood and that is exactly the point of free dance – anything goes. I met one lady during my Nia teaching training who said she took the "anything goes" literally and she would leave each time free dance started to go to the bathroom or read literature in the lobby.

So, if there are some people who feel self-conscious about the free dance portion of the routine, why do Nia teachers keep it in? The philosophy of Nia is to reestablish the connection between our mind – and in this case we might say our "mind police" and our free spirit which often hides in a tiny corner somewhere in our body. Our mind police tell us that we are busy people with a lot of responsibility and there isn't time for us to dance or express ourselves freely. If we are going to exercise we should do something practical like jumping jacks or lunges.

Our free spirit may still have a voice but it is often trampled on by the governing mind police. Nia is one hour, given to yourself, to push the mind police aside and discover and hear your own free spirit. free dance is the perfect opportunity for you to listen to your body and do what your body wants to do. This is probably a big change for most of us.

To help you dust off your free spirit, the Nia Technique offers keywords, or what they call "pearls." These are words you can say to yourself during a Nia routine to trigger your mind and body into a particular movement or emotion. If you feel awkward during free dance, trying keeping some of these words in your mind: anything goes, pretend, no judgment, no thinking, change, or creativity. Try using one of these keywords whenever you feel awkward and want to quit. Does is shift your mood? Does the word help take you to a better experience? Sure, there are a few people who are very comfortable with this part of the routine. They look graceful and happy as they float around the room. For me, I consider it a journey and with each new experience I can feel my body lift as I improve my ability to stifle the mind police.

Read more about the 13 Nia Principles that lay the foundation for Nia exercises.

-- Castle Rock Nia Fitness Studio
http://www.niafitnessclasses.com/
Do you have concerns about this class? Do you wonder if it is right for you? We are happy to answer any questions you have. Please call us anytime at 303-522-4740.
Request a Coupon for a FREE Nia Class.

Aerobics Exercise vs. Nia Technique

How is the Nia Technique different from other aerobics exercises? Is it really an aerobic class? How does it differ from a yoga or pilates class? Is Nia good for people who are overweight or who have injuries or arthritis?

Only you can answer the question of whether Nia is right for you. Showing up at a class without knowing what to expect may be a bit intimidating. In this video co-founder Debbie Rosas Stewart explains why they developed Nia and what is Nia.




Castle Rock Nia Fitness Studio
http://www.niafitnessclasses.com/
Do you have concerns about this class? Do you wonder if it is right for you? We are happy to answer any questions you have.
Please call us anytime at 303-522-4740.

Listen to the music and more about what Nia is like, watch Nia videos.

Request a Coupon for a FREE Nia Class.

Kickoff Dance Fitness Party: New Fall Evening Exercise Program September 9th

Castle Rock Nia Fitness Studio is growing and adding evening classes to their schedule. Come join us for an hour of fitness that is so fun you won’t think you are working out.

When: Wednesday September 9, 2009 – 5:15 PM – 6:30 PM

Where: Castle Rock Nia Fitness Studio located at 185 Caprice Court, Unit 5 Castle Rock, CO 80109. Easy off highway access. Just west of I-25 and Downtown Castle Rock exit (Exit 182).

Cost: Free plus a chance to win 6 more free classes.

Contact: 303-522-4740 or http://www.niafitnessclasses.com/

Nia - pronounced "knee-ah" is a mind/body exercise program set to uplifting music.

Nia is a low impact exercise class.

A Nia class will provide you with the stretch and stress relief found in yoga, the muscle toning for hips & arms from martial art punches and kicks, and the flexibility and freedom of dance.

All these are combined into one incredibly fun fitness class that allows you to move your body with so much ease that feelings of awkwardness or self-consciousness flee.

To learn more about Nia and to register for this free Nia class, please visit: http://www.niafitnessclasses.com/New_Classes_Evening_Exercise_Class_Castle_Rock_CO.html

A Journey of Self Acceptance - Nia in Oprah Magazine

"When all I wanted to do was lie down, Nia was the inspiration to keep moving."
Kathy Wolstenholme




Michelle Obama may have graced the cover of the May 2009 issue of Oprah Magazine but in the "bodywise" section, one woman spoke about her experience with Nia exercise classes telling readers how Nia helped her overcome the negative self image feelings brought on by her severe acne and even helped her overcome breast cancer.



Kathy Wolstenholme began teaching Nia classes in South Africa in 2002. Her article is a sensitive one, sharing her feelings and experiences with Nia. She says, "Every woman has the right to feel proud of her body. And mine illustrates that dance is not just for the athletic or lean. It proves older, voluptuous women can access deep play through movement and music."

CLICK HERE to read this Nia article in Oprah Magazine.

Nia (pronounced "knee-ah") is a low impact / high fun group exercise class that has:
The stretch and stress relief found in yoga,
the muscle toning for hips & arms from martial art punches & kicks,
and the flexibility and freedom of dance are all combined into one incredibly fun Nia fitness class.

- Serving the Denver Metro South region of the Tech Center, Lone Tree, Highlands Ranch, Castle Rock, Larkspur, and Parker.

Castle Rock Nia Fitness Studio
http://www.niafitnessclasses.com/
Do you have concerns about this class? Do you wonder if it is right for you? We are happy to answer any questions you have.
Please call us anytime at 303-522-4740.

Listen to the music and see what Nia is like, watch a Nia video on YouTube.

Request a Coupon for a FREE Nia Class.

How to Keep Joints Flexible – a Key to Health & Longevity

While many people have lost weight practicing Nia (a group exercise class pronounced "knee-ah") what I hear most is how people feel their joints open up, feel more strong and how they feel more flexible.

I also hear women talking about how they feel better about their bodies – some women even start to like their bodies for the first time. It isn't all about the abs, the cut, and the sweat with Nia. It is about creating a relationship with your entire body where you can move each part with ease. Nia is about building strength in your feet so that pesky problems stop preventing you from walking several miles on your vacations. Nia is about moving your body even though you've had knee problems for years. Nia is about listening to beautiful music and becoming inspired to find joy in the immediate moment. Nia is about having respect for your body, listening to your body and overcoming the challenges in your health and movement.

Each movement in Nia is based on decades' worth of study in exercise physiology. The routines are choreographed so that each move builds on the other. You begin each class by gently waking up joints and moving your entire body – including your toes, fingers, and head. Unlike a regular aerobics class, each Nia teacher is trained to listen carefully to music and add exercises that flow seamlessly with the rhythm. Their attention to the details in each song allows the Nia class to lose themselves in the music and even forget they are exercising.

Each Nia move has three levels of intensity so you can customize your exercise routine to your fitness level or even according to the amount of energy you have on a particular day. In Nia, the pressure is off and the pleasure is on. I think this is why many people are so committed to their Nia classes and do not let other activities get in the way. You feel so good after a Nia class – it is just too hard to give that up.

I invite you to learn about Nia. If you live in the south Denver metro area then please come try a Nia class for free. Don’t worry if our current Nia class schedule doesn’t meet your needs. We are getting ready to expand our schedule and will let you know when we have more classes.

Castle Rock Nia Fitness Studio
http://www.niafitnessclasses.com/
Do you have concerns about this class? Do you wonder if it is right for you? We are happy to answer any questions you have.
Please call us anytime at 303-522-4740.

Listen to the music and see what Nia is like, watch a Nia video on YouTube.

Request a Coupon for a FREE Nia Class.