Learning from the Inside Out

I’ve never been someone who followed the pack. I’ve always been a leader. Leading excites and often surprises me. I love the thrill of surprising myself and the world around me. I love to ...

Movement vs. Fitness

I love exercise. I love moving mindfully even more. While exercise will deliver results, I have found the benefits last longer from mindful moving versus mechanical exercising. For example, the push-u...

Live In Your Body, Not Beyoncé's

Pick up any magazine and you’ll see headlines like: Get a Body like Lady Gaga; Get Your Body Back after Pregnancy; Get the Perfect Beach Body; and Get a Body Like Beyonce. I don’t know abo...

Focus For Power

People ask me what I believe to be one of the most important tools for creating body and life change. I always say, “focus.” Focusing is key to harnessing your power. I learned how to focu...

The Eye of the Beholder

Beauty is a characteristic, a sensation, a look, and a feeling available to us all. It’s one of those things defined differently by everyone. It is a subjective comment and opinion of the mind i...

There is a Light That Never Dies

There could hardly be a light as bright as that of Pam Runnells. She was a woman radiant with life-force. Everything about her gleamed!  Her eyes, her heart, her spirit…illuminat...

Aussie Nia Tribe Thrives

The Nia Technique is alive and well ‘down under’ thanks to a thriving Aussie tribe that is passionate about sharing Nia all the way across our wide brown land.  The spirit of the Nia ...

Crafting Change

Nia is a trendsetting cultural community. Students, teachers and trainers are the visionaries – mapmakers of future fitness, showing people a new way toward health, power, and beauty.

Expanding Your Emotional Intelligence

In 1981 I asked my therapist Bill a question that changed my relationship with the body, the floor, and healing. I asked Bill “Why do the people who do Nia become so deeply touched and emotionally e...

Lymphatic Literacy

What does it mean to have a reading body? This led me to coin the term body literacy, which means learning to read and interpret the messages of the body explored through movement and physical sensation.

Dance YES Manifest

People ask me all the time about the word power. They want to know how I get it, what it is, how do you know you have it, and what’s the best way to power? I tell people that power is a force, a kind of high-octane fuel.

Beauty Is a Sensation

No matter what it is, know this. Feeling beautiful is a sensation, and if you’re not in your body you can’t feel it. So Get In, Be Moved, and have the courage to Be You. Unleashing you is the way to beauty.

Nutiva Coconut Oil

Coconut Oil - April Beauty Tip

I was first turned on to the healing benefits of coconut oil by my husband, Jeff. He started using it during a healing crisis. In a matter of days, I saw results on his skin, and knowing the skin is m...

Emilie Conrad D’oud

In Celebration of Emilie Conrad D’oud

Memory is a great thing. It’s a place I often go to when I want to get out of where I am. Sometimes life takes me to that place of memory. Today was one of those days, when I heard one of my &ld...

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NiaSounds Presents: Shannon Day Interview

In this follow up video to Shannon Day's private performance of Free, Shannon invites us into her home for an interview regarding her work with Debbie Rosas in developing their work with Sounding....

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Transform Nia Socks into Arm Warmers

With an extra pair of Nia socks you can easily transform them into Nia arm warmers.Here is a fun video lesson on how to warm your feet and your hands with Nia socks. ...

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Richard Brown: Hiking for George Part 1

June 21, 2012, Richard lost his best friend George, of 32 years, to melanoma. It was a sudden death that shocked Richard into a daze of grief. Then Richard discovered Nia at the recommendation of a fr...

Sarah Weiler

100 Pounds Lighter

I spent all of my childhood and young adulthood overweight.  My parents put me on diets when I was in grade school.  By the time I had entered high school, I had done Lean Cuisine, Weight Wa...

Vala Hudspeth

Getting Younger and Younger at Seventy

As I turn seventy it is a good time to reflect upon my first year of Nia training which encompasses almost 300 classes/hours of dancing Nia. I moved to Boulder a year ago after living overseas fo...

Janis Whipple

From Chronic Pain to Joyful Dance

“Nature does not demand that we be perfect, it requires that we grow”……LiebmanFor over 25 years I had suffered from chronic pain associated with degenerative discs in my cerv...

JP Du Plessis

Are You Too Tough To Dance?

I have always considered myself a tough guy, but I recently started Nia - and in the few short months that I’ve been dancing regularly, I’ve learned something new about being tough.You&rsq...

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Debbie Rosas Interview on Body Intelligence

Debbie is interviewed by Mark Metz at The Body Intelligence Summit where she talks about The Body’s Way.  She explains how to gain a deeper understanding and wisdom of the bo...

Call for writers

A Call For Writers

We are currently looking for new and experienced writers with the ability to resonate with our audience.Do you have a passion for writing, informing, educating and even entertaining? Are you a wr...

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2013 Nia Awards

Nia is more than fitness. It's a lifestyle that is shared one dance at a time. It changes people's lives forever. The Nia awards celebrates men and women who have dedicated their lives to b...

Heart power

The Hidden Power of The Heart

“If it is true that there are as many minds as there are heads, then there are as many kinds of love as there are hearts.” ― Leo TolstoyMake a fist. This is about the size of your heart....

Moira Leu 5 oclock News

Nia on the 5 O'clock News

Iowa News Spotlights Nia as Weekly Workout Moira Leu, a Nia teacher in Des Moines, Iowa, gets the feature on her local news channel. Watch the video broadcast and read the article below.&...

Scotland Dancing

Nia Teams with Get Scotland Dancing

UK Nia Teachers have joined forces with Scotland’s National “Get Scotland Dancing” campaign. This campaign aims to get more people dancing than ever before and has created ...

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Love on the Streets

It's February and that means Valentine's Day is around the corner in America. We at Nia realize that not every country celebrates Valentine's Day, but eveyone can celebrate love.We took Ni...

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NiaSounds Presents: An Intimate Recital with Shannon Day

Enjoy the sultry sounds of Shannon Day, an accomplished musician, performer, and producer. She sings her song "Free" unplugged, from the NiaSounds album Velvet.This intimately...

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NiaSounds presents: Solovox

Enjoy this compelling interview with Carl “Solovox” Tietze; producer, composer, NiaSounds recording artist, and one-man synthesizer magician. Carl invited us to his house for an intim...

Yes

The Year of Saying "Yes!"

One of the most important aspects of a Nia workout is choosing pleasure over pain. It's about joyful sensations and listening to the wisdom of your body, which allows you to create a str...

kaycheri

The Vital Ingredient to Youth

Wherever I go, I am asked what it is that keeps me so flexible, fit, and intellectually sharp at my advanced chronological age. I was born January 13, 1933, but most people think I'm much younger....

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Feeling Stuck? Move Different This Year

A hip-hop dancer, a ballet dancer, and a tango dancer all walk into a room. They are challenged to cross genre and dance in a new way. Why? because new movement changes old habits. Nia’s...

Slow Down and Get More Done

Slow Down and Get More Done

Time either flies or walks depending on what you’re doing and how you’re doing it. Do you get swept away by multi-tasking to-do lists, texts, ‘must-dos,' tweets and updates?...

Seattle Nia

Nia Seattle, Alive, Aligned and Thriving!

“Collaboration brings with it a spirit of peace and oneness, both of which I hold in high value. Collaboration with my Nia colleagues has brought more joy, peace, ease, and pleasure into my life...

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Nia Class Video - Autonomic Nervous System

Learn how to listen to each part of your body through your nerves, skin, connective tissues, organs, muscles, bones, and joints. The autonomic nervous system communicates to your entire body ...

Happy Holidays

Holiday Greeting From Debbie and Jeff

As we come to the end of the year we have much gratitude. Nia is a force that has been alive for generations and will continue to circulate consciousness and love throughout the world for generatio...

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Nia Class Video - Awareness of the Brain

When information enters your body a system vital to the successful operation of your body called the “enteric nervous system” kicks in. This is called the "stomach or gut br...

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Rise Official Trailer

Rise Up and Funk Out This eclectic routine has a mix of Nia moves and music inspired by world fusion, blending funk, jazz, hip-hop and harmonic vocalization. It inspires you to use feel-good s...

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Feeling Official Trailer

Even More than Just A Feeling! Get your nervous system to rock out and rest up at the same time. This dynamic routine conditions the body and nervous system using Nia's 7 Core moves. Feeli...

Holiday Playlist

Holiday Class Routines

The holiday season is the perfect time to use holiday songs to get your classes smiling in the midst of winter stress. It may be “the most wonderful time of the year,” but for ma...

Bill Stewart Story

Starvation is for Suckers: Eat More Chocolate

During my first year of doing Nia I lost 70 pounds. I’ve now lost a total of 120  pounds, both through movement, and by applying one of Nia’s greatest lessons:  Cookies. (...

Travel Stretch

Holiday Travel: Moves on the Move

Winter holiday travel often includes much standing in lines and lots of sitting still in planes, trains, and automobiles. Luckily, Nia movements can make traveling flowing and fun. Use these adjusted ...

Cookie Eater

Enjoy the Feast: Go with the Flow

‘Tis the season to be frantic, frazzled and tempted by turkey - lots of turkey topped with gravy, cheese, and sour cream. The holidays are the time we eat more, not just because of delicious tre...

JP du Plessis

Magic on the Mountain: Dancing Back to Life

Once upon a time, two people fell in love with a mountain, so they left the big city and went to live on its slopes. Now it just so happens that one was a photojournalist, and the other, a maverick ma...

Phil Wilber

Shoulder Pain Disappears After 4 Weeks of Nia

Philip Wilber’s story begins when he had to give up his hobby of playing golf due to a frozen shoulder. At that same time, three of his best friends died. The idea of death got him thinking that...

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U Official Trailer

Enjoy the extended version of U!   Stances, kicks and foot techniques get your heart pounding in this stimulating routine by Ann Christiansen. U conditions the base of your...

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Official Bailando Trailer

The heat just went up! Get an extended look! Bring your hips, head, and heart into every move with this full and official trailer for Adelle Brewer’s exciting 2013 Routine, availabl...

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More Than A Feeling

Get a glimpse of the Feeling routine coming to a class near you soon! Feeling gets your whole core moving. Graceful rhythms arouse the nervous system inspiring you to let loose ...

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"Rise" and Shine

Get a glimpse of the Rise routine coming to a class near you soon! This new eclectic routine has a mix of Nia moves. It inspires you to use the four H’s: head, hands, heart and Hara.&nbs...