Blissful Fitness

I've Moved to www.blissfulfitness.com

2011-11-22T15:14:00.000-08:00

Hello! Thanks for visiting my Nia blog. I recently moved my website to: www.blissfulfitness.com. Check it out for the latest information about my classes.

See you there!
~ Gretchen

Gretchen Musgrove
Certified Nia Blue Belt Instructor
gretchen.blissfulfitness@gmail.com
www.blissfulfitness.com
www.facebook.com/BlissfulFitnessSeattle
@GoodGretchen

Nia Seattle Fall Jam: Photos!

2011-11-16T12:29:00.000-08:00

The Nia Seattle Fall Jam at Mt. Baker Community Club on Nov. 12 was on fire with super-charged dancers! The experience was filled with fun and fuel. If you didn't make it this year, join us in the spring for the next jam. If you'd like to attend a special upcoming Nia event, join Nia teacher Jennifer Earle and me for a morning of dance, service and sisterhood during our Special Thanksgiving Nia Class.

You can learn about all Nia Seattle classes and events year-round at www.niaseattle.com.

And, without further ado, behold my sparkly photos! Click to see large views.

And a petit video. Press play!

Next Nia Routine: Sexi - yes that's what they call it!

2011-11-15T14:31:00.000-08:00

Nia Routine: "Sexi"
Oct. 31 - Nov. 20

Sense. Soothe. Strengthen. Come to Nia class this week to experience a treat for your spine. From your tailbone to top of your head, the moves in the Nia routine "Sexi" will relax your spine by incorporating lengthening stretches and soft twists. You'll leave class with a supple spine and maybe even be an inch taller!

The music in this Nia routine ranges from soft electronic to house funk and includes some inspiring sounds by Bliss.

Preview the music to Sexi.

Like what you hear? Discounted Sexi cd's are wrapped and ready to ride home with you! $13 in class.

First time to my Nia class? Right on! No preparation is necessary. Come as you are and enjoy a FREE Nia class with me this weekend.

Anti-Anxiety Meditation at The Yoga Lodge

2011-11-07T14:44:00.000-08:00

Ommygoodness. I just returned from the best retreat! I spent the entire weekend dissolving my worries with deep meditation, yoga, organic mega meals and the company of women who want to know themselves and the mind-blowing beauty of the world. It all went down at the exquisite Yoga Lodge on Whidbey Island.

I went on a whim. My good friend Julie, who joins me for Nia from time to time, suggested I join her for this little adventure - she didn't know what was in store either. Even though I hate missing my own classes, I knew deep down I needed a reset.

My fears about money, career and relationships drained away on the mat during meditation and yoga sessions led by Ellen Boyle - one hell of a funny fireball with a wise, sensitive side sans ego. I was entertained, mesmerized and soothed.

Meditation is totally making its way to my Nia class. I think you'll be inspired by visualizations like "send a root from your tailbone to the center of the earth and draw energy up, slowly like molasses." I extra liked that one, but seeing it in print just doesn't do Ellen's delivery justice! I'll give it a whirl in Nia class this weekend.

Here's a mini recap of my blissful encounters at The Yoga Lodge. Seek and enjoy!

People
Ellen Boyle - a masterful meditation and yoga guide, hilarious, deep feeler and healer. She teaches yoga at The Yoga Tree in Fremont, Seattle. I'll be at her class on Tues., 11/15 at 7:45 am! Promise.

Jenn Abel Kovitz and Claudette Evans - two sweet and strong women who share their inspiration and gift for yoga with Seattle. They both teach at The Yoga Tree too!

Places
The Yoga Lodge - a warm, welcoming, elegant and beautifully-appointed retreat center perfect for all kinds of mind-body goodness.

Products
Pangea Organics - soap so fresh and juicy that I literally kept smelling my hands for refreshers.

Vincent Nattress - eye-crossingly good gourmet cook. Organic, local and magically delicious. Just look at our to-go boxed lunches from yesterday: bok choy, beets and citrus sweets over quinoa. He caters of course!

Want to talk about this? Chat me up on Facebook or Twitter!

Nia Super Subs!

2011-11-01T08:12:00.000-07:00

This weekend I will be at a yoga and meditation retreat at The Yoga Lodge on Whidbey Island. It'll be a a whole weekend of nothing but yoga, meditation, group discussion, organic eating and sleep. My body and psyche are looking forward to the decadence!

In my absence you will have the pleasure of dancing with other fabulous Nia teachers. Whoop it up for me!

Saturday at 11:30 a.m.: my wise and healing friend Jennifer Lucero-Earle

Sunday at 11:30 a.m.: a saucy team duo: Louise Cassell and Quincy Anderson

Jennifer!

Louise!

Quincy!

Nia Benefit Class on Thanksgiving Day

2011-10-27T16:30:00.000-07:00

Join me and Jennifer Lucero-Earle for a special Nia class on Thanksgiving Day to benefit Noel House, a shelter for homeless women in Seattle. Start your Thanksgiving day off with an hour of dance in the spirit of gratitude, service and sisterhood. Forward this announcement to friends who might appreciate a new twist on tradition!

Thanksgiving Day
9:30-10:30 a.m.
The Dance Space - 124 N 103rd St. See map.
$15
Please RSVP: gretchen.blissfulfitness@gmail.com

This Week Be Oppositional!

2011-10-18T08:02:00.000-07:00

Polarize. Blend. Balance. Come to Nia class this week to experience how yin and yang movement combinations and energies blend to create mind-body bliss. Embodying opposites will bring you big time balance. I'll be teaching the Nia routine, "Humanity."

The music in this Nia routine ranges from a aboriginal beats and Arabic melodies to modern funk and the dreamy soul sounds of Norah Jones.

Preview the music to Humanity.

Like what you hear? Discounted Humanity cd's are wrapped and ready to ride home with you! $13 in class.

First time to my Nia class? Right on. No preparation is necessary. Come as you are and enjoy a FREE Nia class with me this weekend.

Special Nia Class: Learn the Moves!

2011-10-12T09:43:00.000-07:00

Want to get a head start on our next class routine? Come to my special Learn the Moves Nia class where I'll introduce you to the steps and stances from the Nia routine, 'Humanity'. This is your chance to learn the movement patterns and refine your technique so that your class experience the following two weeks is relaxed and way more fun! I will have discounted cds for sale of the routine songs for those of you who would like to take the music home.

Special Learn the Moves Class for Our Next Routine 'Humanity'

Date: Monday, Oct. 17

Time: 6-7:15 p.m.

Where: The Dance Space. 124 N 103rd St. in Greenwood

Cost: $13 or use a punch on your class card

Optional Humanity CD: $13

New Nia Slideshow

2011-10-05T16:08:00.000-07:00

I'm having fun playing around with great photos from Nia HQ! Have a look at the Nia slideshow below and let me know if you like...
Oh and a reminder for what's happenin' next:

Pop into a class with me this week or next to experience the Nia routine, Aya.
Put the Nia Fall Jam on your calendar: Nov 12, 1-2:30 p.m.!

This Week Slip Into Stability

2011-10-03T17:55:00.000-07:00

Soften. Stabilize. Strengthen. Come to Nia class this week to experience how a soft start paves the way to well-supported power. I'll be teaching the Nia routine, "Aya."

The music in this Nia routine ranges from a peaceful piano lullaby to Latin fiestas, and closes with a gorgeous meditative soundscape by universal*female*breath*choir.
Preview the music to Aya.

Like what you hear? Discounted Aya cd's are wrapped and ready to ride home with you! $13 in class.

First time to my Nia class? Right on! No preparation is necessary. Come as you are and enjoy a FREE Nia class with me this weekend.

Seattle Nia Fall Jam is Coming Up!

2011-09-27T10:51:00.000-07:00

The Nia Fall Jam is definitely a don't miss event for Nia students new and experienced. This year it's on Sat., Nov. 12, from 1-2:30 p.m. at the elegant and spacious Mount Baker Community Clubhouse.

Why is it called a Jam? Because a collection of local, talented Nia instructors take turns leading songs for a full hour and a half, giving you the chance to enjoy a spectrum of unique teaching styles. If you've taken a Nia class from more than one teacher, you know how different they can be!

It's a also a blast because it attracts a LOT of people. Dancing en masse is super soul-charging.

P.S. I designed the event flyer this year. Check it. Share it.

This Week Get Your Chi Front and Center

2011-09-20T16:33:00.000-07:00

Relax. Empower. Flow. Come to class this week to find your center during this gorgeous change of season!

I'll be teaching the Nia routine, Earthsong. It promises to be a relaxing, empowering and expressive dance experience. Focused on sensing and moving from your center, the steps and stances help you generate balance, strength and ease of movement.

The AMAZINGLY GOOD music in this routine ranges from ethereal to upbeat Latin tempo and will brighten your inner light as fall approaches.

First time in class? Right on! No preparation is necessary. You're ready just as you are. So suit up and show up for a FREE class with me this weekend.

Take the music home. Ever been to a dance class or yoga class where you wish you could have walked away with the playlist? You're in luck!

Earthsong cd's are on sale in my class for $13.

Special Nia Class: Learn the Moves!

2011-09-11T13:40:00.000-07:00

Want to get a head start on our next class routine? Come to my special Learn the Moves Nia class where I'll introduce you to the steps and stances to the Nia routine, Earthsong. This is your chance to learn movement patterns and refine your technique so that your class experience the following two weeks is relaxed, safe and way more fun! I will have Earthsong cds for sale for those of you who would like to take the music home.

Special Learn the Moves Class for Earthsong
Date: Monday, Sept. 19
Time: 6-7 pm
Where: The Dance Space in Greenwood: 124 N 103rd St.
Cost: $10
Optional Earthsong CD: $13

Next Nia Routine: Dream Walker

2011-09-10T09:10:00.000-07:00

Nia Routine: Dream Walker
September 5 - 18
Focus: Beginning a new path

Listen to the music from Dream Walker.

The Nia Technique describes Dream Walker as a routine that "weaves together silence and sound to transport your spirit to higher dimensions of movement, imagination, and emotion. Centered in Nia's philosophy of seeking Joy and Pleasure, this music invites you to be intimate with your passionate desire to express your individuality in the way you move to music or listen to it."

Celebrating Susan Tate's Nia Anniversary

2011-09-04T10:48:00.000-07:00

Yesterday, the Dance Space Nia teachers convened to celebrate Susan Tate's 5th year teaching Nia there. It was the most uplifting class I have experienced yet with Susan! If you haven't taken her class yet, do.

Here we are: me, Jennifer Lucero-Earle, Susan Tate, and Jena Hennessey.

Exciting: Nia Subs Sat & Sun!

2011-08-23T08:35:00.000-07:00

This weekend I will be in Ohio celebrating my in-laws' 50th wedding anniversary. I am a lucky girl - I adore my husband's family and am looking forward to sharing all about my exciting year in Seattle with them. My everyday hooray is rooted in teaching Nia, a practice that offers me health and a supportive community. I am going to miss you guys!

While I am away you have an opportunity to take Nia classes from new teachers eager to share their Nia style, and I encourage you to come and sample the menu. Your class cards are valid for these classes, so please do attend!

Saturday Nia sub: Ann Nicolaysen!
Sunday Nia sub: Louise Cassell!

Nia Training with Danielle Eastman

2011-08-20T08:28:00.000-07:00

Sure to be super fab: Nia trainer Danielle Eastman of Bliss Studio is hosting an upcoming series of Nia training intensives in Pullman, WA and in Mexico. Whether you want to teach Nia or are craving an invigorating mind-body-spirit experience, consider a Nia training with Danielle Eastman. Viva Nia!

Next Nia Routine: R1

2011-08-16T12:45:00.000-07:00

Nia Routine: Cadence

August 15 - August 22

Physical Focus: Body-spirit connection

I'll be teaching the Nia rouitine, R1 for the next two weeks! It's a goody. I haven't taught R1 since mid-March so I am looking forward to finding new gems. I find that as time passes and I change, so does my relationship to moves and music in Nia. Come check this one out!

Here's the story behind R1 via the Nia Technique:
R1 takes you on a journey through the body, using music variety to inspire movement and explore the idea that all relationships stem from a connection between our physical and spiritual selves.

Listen to Songs From R1:

We Are All Connected by Magic Sound Fabric
Calling by Bliss
Lovers House by City Reverb
One World, One People by Xcultures
City of Light by City Reverb
Shine by Joshua
Shakin' It Up by Ganga Giri
Madh Assalhin by Cheb i Sabbah
Speck Of Gold by Afterlife

Tips for Nia Class

2011-08-08T17:23:00.000-07:00

Here are some awesome tips for new Nia students courtesy of Nia trainer Danielle Eastman, owner of Bliss Studio. Well said Danielle!

Relaaaaaax. Exhale.
There is no wrong way to do Nia! First learn the basics of the move, then, when youre ready, add more details. Enjoy the opportunity to be a beginner... to learn... to explore. Capture the rhythm with your feet, then slowly add your groovy core and arms.

Make the sole to soul connection.
Nia is traditionally practiced with bare feet. This way you can experience the 7000 nerve endings in each of your feet, there to help you move in safe and efficient ways from the ground up. If you experiece any discomfort, that is a sign to pay very close attention to how you are stepping. Let your feet gently touch the earth with every move.

Explore levels of intensity.
Movements can be danced at any intensity level, allowing you to honor how your body is feeling on any given day. You are invited to play with a variety of levels. For Level 1, keep the movements detailed and close to your core. For Level 3, dance your largest range of motion, seeking your edge.

Keep your curiosity up and your criticism down.
Nia can sometimes be challenging; Its meant to teach you about you, physically and emotionally. Be gentle and patient with yourself. Instead of judging, comparing, liking, disliking, succeeding, failing, blah blah blah... just play, explore, and go on an adventure! See what Nia can teach you today!

Breathe and make noise.
Use your voice to blend your body motions with your breath. Inhale the moment and exhale with sound to condition and engage your core. Yawn, sigh, shout, and giggle your way to a stronger, more confident, and more freely expressive self!

Make the movements an expression of you.
This is your dance. Let your own unique rhythm and body language come out. Be jazzy, luscious, intense, lyrical, snappy, focused, powerful, playful... Most importantly, be yourself. You have nothing to lose but your inhibitions!

Soothing Nia Song: To Mend

2011-08-08T13:07:00.000-07:00

This week's routine begins with a song called "To Mend" by Bluetech & Lynx & Janover. Of all the blissful Nia songs, this one helps me to make the switch from every-day-distracted to relaxed, alert and ready to move.

Listen to To Mend from the Nia Rouine, Cadence.

From Blissful Fitness

Join Me This Sunday for a Post-Nia Class Brunch!

2011-08-05T07:31:00.000-07:00

To brunchers and late lunchers: I plan to relax after class this Sunday at nearby Alexa's Garden Cafe. It's right around the corner from The Dance Space, inside the lush Swanson's Nursery.

All are welcome to join. This is rumored to be a divine dine!

Free Yoga in August

2011-08-04T06:25:00.000-07:00

Here's a no-brainer for your body: For the month of August, the U-District YMCA is offering free yoga at Cowen Park on Roosevelt & Brooklyn on Saturdays, from 9:30-10:30 a.m. I'm in! If it's sunny.

I hope I can get back up there:

Next Nia Routine: Cadence

2011-08-03T06:55:00.001-07:00

Nia Routine: Cadence

August 1 - August 14

Physical Focus: Ease

Listen to songs from Cadence!

Cadence is my Nia routine du jour for the next two weeks. The physical focus is ease. It includes a little Louis Armstrong and a dash of Norah Jones. This one suits summer!

Cadence effortlessly weaves ambient, downtempo, blues, reggae, house and electro-acoustic into one experience. Featured vocalists include Norah Jones and Louis Armstrong. Embrace a range of dynamic beats from artists such as The Peter Malick Group, Kaskade, Kaya Project, Rena Jones, Shaman's Dream and Alex Alcyone.

Want a Nia breakdown?

2011-07-27T13:58:00.000-07:00

A typical Nia routine packs in a wide variety of moves influenced by dance, martial arts and healing arts like yoga. My students often want more: more clarity around the moves and their physical benefits.

Sound like you?

If you're curious about the foundations of Nia and interested in learning ways to enhance your Nia practice, Kat Gillett's Niability Workshop may be the perfect little extra to give yourself this summer!

Aug 19-21
Check out the flyer below for details.

Next Nia Routine: Amythest

2011-07-19T15:09:00.001-07:00

July 17 - July 30
Listen to songs from Amethyst!

The Nia routine, Amethyst feels dreamlike and expansive to me. The music stirs images like ice caves, colorful far east festivals, and journeying solo across the sea. Introspecitve and even a little melancholy, I love dancing this routine.

Nia-Inspired Dance Class for Girls

2011-07-17T09:42:00.000-07:00

On Friday my dance teaching debut ended at the University of Washington. Over three weeks I watched 35 middle school girls get creative, bold and break-through-beautiful on the dance floor. I had no idea dancing scarves would be such a hit. Much of my curriculum was inspired by the Nia Technique. I can't wait for my next opportunity to teach girls!

Nia Routine: Canta

2011-07-10T08:59:00.000-07:00

For the next two weeks (July 9 - July 22) I will be teaching the Nia routine, Canta.

The Nia Technique describes this routine as: a celebration of the human voice, this compilation unearths a primal, wordless expression of emotion that conjures up memories of ancestry and community—the breath of life, a timeless resonance of past, present, and future. This synergy of breath and emotion generates a distinct sound and manifests a unique listening experience.

Listen to songs from Canta!

Nia Clothes

2011-06-25T09:20:00.000-07:00

I recently invested in some NiaWear - the official Nia dancewear produced and distributed by The Nia Technique.

As it turns out, NiaWear is the thousand-thread count equivalent of dance clothing. Really - Nia delivers beautiful, comfortable, washer-friendly, luxurious clothes as comfy as p.j.'s. And, I plan on wearing some of these numbers out and about town. Cause they’re sexy too.

P.S. As an instructor, I get a sweet discount on NiaWear, so allow me to hook you up! If you see something you need, shoot me an email.

Here are a couple of my pretty new gems:

Tie Me Up Top (I'm feelin' this one)

Cinch Skirt Pants

Hawaiian Belly Dance & Nia Retreat

2011-06-14T12:06:00.000-07:00

Each year I muster hope for a warm Seattle summer that inevitably stands me up. I'm left in perpetual need of a long, relaxing Sundate. If you want to guarantee yourself some blissful fitness in the tropics this winter, consider a 5-night Hawaiian retreat that blends Belly Dance and Nia.

In February, local Nia teacher, Jennifer Lucero-Earle and belly dance diva, Dellilah Flynn will host a Hawaiian Belly Dance and Nia retreat on the Big Island. Looks beautiful!

Get all the info on Jennifer's blog.

New Nia Teacher Debuts in Class Today!

2011-05-29T07:45:00.000-07:00

A special Nia class is in store today at 11:30 am! New instructor Sommer Albersten will make her teaching debut, leading the first two songs of our routine. Join us at the Dance Space to celebrate her leap from Nia student to teacher. Can't wait!

A little slice of Sommer:
Nia Testimonial: Sommer Albertsen, Nia Student

About me:

I have been dancing since I was three years old – ballet, jazz, modern, tap, hip hop, and musical theater. I've always enjoyed movement, and found it was the best way for me to express myself. But I also always felt there was something missing... until about four years ago when I found Nia in Susan Tate's class at The Dance Space in Seattle. That experience unveiled to me the real magic of dance. It felt like coming home in my body, aligning and flowing in a complete way.

I knew immediately that I was born to share Nia. I realize I cannot live without it in my life. On days when I haven't been able to make it to a class, I've found myself breaking out in dance on the beach, in the shower, in royal palace gardens in Sevilla, Spain, and on the streets. The power of Nia in my life is the light that keeps me going when I can't do anything but cry. It helps me jump high for joy. I really am so grateful for Debbie and Carlos creating this sacred movement craft that I know has the possibility to create peace and healing in this world.

Read complete story.

Come to the Spring Nia Jam this Sunday

2011-05-19T14:11:00.000-07:00

Support your Nia Seattle community and come dance at the Spring Jam this Sunday afternoon. This is your chance to sample instruction from 8 fabulous local teachers and dance for 90 minutes in a beautiful dance hall, The Mount Baker Community Club! Get the deets below.

Next Nia Routine: Earthsong

2011-05-07T07:18:00.001-07:00

Earthsong is one of my favorite Nia routines. It's the routine I used to debut Nia to the YMCA back in November. The music landscape is layered with varied sensations and density: bubbly, airy, ethereal, thick, swift, slow, primal, primordial.

The focus of the routine is the "one point," or our center. Like the earth's center, our body's center is the focal point of power and balance.

Listen to songs from Earthsong

Nia Benefit for Susan G. Komen: A Sunny Weekend Highlight

2011-05-02T17:21:00.000-07:00

Yesterday afternoon, a group of game groovers came together to support Nia student, Gina Chapman's effort to raise big bucks for the Susan G. Komen 3 Day for the Cure walk in September. Jennifer Lucero-Earle and I had a great time tag-teaching this special Nia benefit class.

Thanks to all of you who joined us yesterday!

Go Gina! She's the hot pink lady.

Nia Class is on for Easter Sunday

2011-04-23T17:21:00.000-07:00

Hop to it! Nia class is on for Easter Sunday at 11:30 am at The Dance Space. Wake up, rise from the bed, and join me.

We will dance to songs from the Nia routine, Humanity.

Nia Benefit Class for Susan G. Komen Cancer Research

2011-04-20T06:38:00.000-07:00

Join Jennifer Lucero-Earle and me for a special Nia class to benefit Susan G. Komen cancer research. We are raising money to support a dear Nia student for the Susan G. Komen 3-day for the Cure Breast Cancer Walk. Please join us for an hour of dance and community-building for an important cause!

When: Sunday, May 1, 4-5 p.m.
Where: The Dance Space
Cost: $15 or by donation
RSVP: Send an email to: jennifer@everybodyloveyourbody.com

I'm Home From the Nia Blue Belt Intensive!

2011-04-16T20:17:00.000-07:00

I'm back from the mother ship - Nia Headquarters in Portland - where I enjoyed a whole week of learning to enhance my Nia craft with co-creator, Debbie Rosas and trainer, Helen Terry. The experience overruled.

Studio Nia is breathtaking. I have pics to prove it!

Helen Terry, Nia Trainer and Teacher

Debbie Rosas, Co-Creator, The Nia Technique

Jeff Stewart, CEO, Nia Technique

Guest Nia Instructors

2011-04-09T07:30:00.000-07:00

This Weekend try Nia with
Beautiful Guest Instructors!

I will be in Portland this weekend for my Nia Blue Belt instensive training, leaving you in the hands of two lovely Nia instructors who also teach regularly at The Dance Space. This is a great opportunity to experience Nia from a different lense - do it!

My regular class fees still apply, and you can use your punch card. Have a wonderful weekend. I will miss dancing with each of you!

Nia at The Dance Space, 11:30 am Sat & Sun

Sat, April 9: Jena Hennessey

Sun, April 10: Jennifer Lucero-Earle

Nia Instructor Spotlight: Susan Tate

2011-04-02T14:27:00.000-07:00

Susan Tate

Nia Black Belt
Director, Washington Wellness Associates
Author, Wellness Wisdom: 31 Ways to Nourish Your Mind, Body, & Spirit

Susan Tate is my mentor and Nia mama. Last year, Susan warm-welcomed me as a new Nia teacher to the beautiful, often sun-drenched Seattle studio, The Dance Space, where she has lovingly taught Nia classes for over four years. She must have sensed that I was ready to fly, because Susan scooped me up, swiftly tucked me under her wing, and took me soaring with her toward ‘universal Joy with a capital J,’ as she likes to say. We’re still flyin’ high – laughing and chattering along the way. Susan graciously shares wisdom, encouragement, tenderness, respect, and support with me. I could not have stumbled upon the doorstep of a more nurturing soul to help me evolve as a Nia instructor and woman. Though she introduces me as her ‘Nia colleague’ to her students, I think of her as a mother.

Everybody feels the love. The joy of Susan’s Nia class begins before the music starts. The moment you step into her presence, she meets your heart with hers. She’s always radiant and welcoming. The sparkle in her eyes, her beautiful soft hair, and gorgeous wardrobe make you want to get close! Then she has you right where she wants you; prepare for a warm, long, recharging hug. I attend Susan’s classes. In fact I’m headed to one this Saturday, and I admit that I’m in it for the hug. Her choice to see and amplify the beautiful aspects of people fills the room with smiles. I teach just after Susan on Saturday mornings, and I love basking in the buzz of her after-class.

Check out the signature Susan class glow:

Nia with Susan Tate on January 1, 2011 at The Dance Space. We are One.

Susan welcomes you home - to your body and to your self. “What you see in me is you. You just don’t know it yet. You see your essence. Not mine. It’s a risk to see yourself as you really are. When people come into my class I hold them without judgment. Wherever they go, I say, ‘It’s okay. I see you.’ People come in and find a safety net. We all want to be loved. We all want to be accepted. And there’s only one person who can do that.”

Susan recently invited me to her own beautiful home overlooking the Puget Sound, and, over a divine lunch of homemade soup and Caesar salad, she candidly shared about how Nia has changed her life. I will treasure that afternoon forever.

“A voice said, ‘Go get your white belt.’ I first started taking Nia in the mid-nineties. At the time I was working as director of health promotion and assistant professor in the School of Medicine at the University of Virginia. One day, Marga, my colleague charged into my office, handed me a Nia flyer and said, ‘Susan, this has your name written all over it.’ I wish I still had that flyer! I took my first class that very night and thought, I could teach this! But then I thought, No, just receive for now. One day I was visiting Seattle, walking along the water and I asked myself, what should I be when I grow up? A bus went by that had an ad on it that said Think Different. A voice that was mine but not mine said, ‘Go get your white belt.’ That was in 1999.

“Nia is health education poured into movement. Nia connected the dots, almost like connective tissue. For years, my job was to offer health support to everybody, and Nia filled the spaces in between what I was already doing, balancing the four realms (emotional, spiritual, physical, mental). After I discovered Nia, I realized that Nia really is health education poured into movement.

“The biggest gift that Nia has offered to me is an allowance to become everything my higher self wants for me. I am a work in progress. Holding the space for all that I can be. Nia urges me to silence the critical voice inside and to hold a space for my own healing, and then by that very nature, I hold the space for others to heal. I take a shower before a dance. I pick out my clothes, jewelry. I grow an inch. I get so excited before I teach! Every single time I teach I have a wave of excitement running through me. And, when and if this stops, will be the day I stop teaching.

“I get to choose. Over the past four years I have had the pleasure of living what I love. I get to make it all up. I get to choose. When the points of my life have been so sad, I get to choose the light – the other side of experience. When I miss my family. When I hang up the phone with my son and I am so filled up with love. I could ball up on the floor and pound. But instead I choose: ‘Wow! Wasn’t it good to hear his voice?’ The stories we tell ourselves changes us on a cellular level. So, you may as well make your stories good stories! I feel like my chakra system keeps getting Roto-Rootered - it’s the clearing that comes from Nia. I consciously choose thoughts and actions that make me feel better. My nourishing practices include walking along the beach, listening to inspirational music, Nia, and meditating.

“The Nia community is my family. Being 61 years old and living 3,000 miles away from where I raised my family, I am extremely grateful for my Nia family that is so accepting and loving. I moved to Seattle 11 years ago, away from everyone I had known and loved in 50 years. I didn’t leave anything I didn’t love; I loved my home, my job, and my family – I had a parking space next to my building! My soul called me here. I remember looking at the ferries, and the water, and mountains, and my soul and heart clicked into place. Since my move, the Nia community has filled me up until I was overflowing.

“What you feel when you come to my class is a sense of wholeness, a sense that we are One. I set the intention for that – I walk in and bless the studio. I am me and I am you. There’s an acceptance of my own self – an acceptance of the good the bad, the ugly. The students sense that wherever they are, it’s okay. Ultimately, Nia is another word for Love."

Other Passions

Team Northrup landed in my lap four years ago. It ended up being the best business choice I ever made. I work among like-minded colleagues across the country. Through them, I get to support the health and wealth of people in a pleasurable environment. They work from a conscious business model based on pleasure, respect, and love. Dr. Christiane Northrup even endorsed my new book!

New Book The second edition of my newest book, Wellness Wisdom focuses on taking inspiration to action. I was authentic in my first edition, but then I turned 60 and I wasn’t afraid to talk about anything!

Washington Wellness Associates

Susan is the director of Washington Wellness Associates, which offers health-related services that produce the pleasurable side effects below.

· More inner peace and pleasure

· Overwhelming episodes of gratitude

· Enjoyment of food

· An increased sense of empowerment

· Overall sense of a joyful life

· Expanded reverence for yourself and others

Believe it! I experienced all of these just over lunch with her.

Learn More About Susan and Her Nia Classes

What is Nia?

2011-04-01T16:57:00.000-07:00

Way to break it down! In this American Way article, Nia instructor Jenny Block answers the question that I admittedly have a hard time answering sometimes: "What is Nia?"

The Nia Way
by Jenny Block

When it comes to working out, forget that whole idea of getting physical. Instead, get aware.

If the ’80s fitness craze was about ignoring what your body had to say, the wave of the future is listening to it. During the high-impact aerobics and Nautilus machine days, trainers preached, “No pain, no gain.” And, yeah, people lost weight and got buff. But what they didn’t do was stick around. That’s the thing with trends — especially trends that turn out to do as much, if not more, harm as good.

In 1983, aerobics instructors Debbie Rosas and Carlos AyaRosas were a major part of that universe. That is, until they decided to leave the traditional fitness world behind after watching a number of their teachers and students alike become injured and disenchanted. Rosas and AyaRosas were ready for something completely new, something that involved listening to the body’s inner voice rather than what the outside world was saying. This inner voice became the Body’s Way, a method of using the body according to its natural design and function.

No more “working out.” It was time for “working in.” And thus, Nia, a practice originally named as an acronym for nonimpact aerobics or neuromuscular integrative action, was born.

Considered a cardiovascular body-mind-spirit exercise, it’s based on principles that mix forms of dance, martial arts and healing practices. (In fact, Nia blends tai chi, jazz dance, the Feldenkrais Method, tae kwon do, modern dance, the Alexander Technique, aikido, Duncan Dance and yoga.) But don’t let the ingredients fool you.

That combination equates to hourlong classes that put all your joints and all your muscles (including ones you never knew you had) to work. And because you do what feels good for your own body instead of simply aping your teacher’s movements, the result is as challenging as it is healing. It also means that anyone can do it. Seriously, anyone. You don’t have to be coordinated or even athletic; you just have to be game.

Be inspired: Nia can be adapted in more ways than any other form of exercise and still be as pure as it is without adaption.

WHAT IT IS

In the most basic, technical sense, Nia is a dance class based on 52 moves divided into three parts of the body: the base, the core and the upper extremities. You might have foot movements like relevé and “rock around the clock,” stances like sumo and cat, step combinations like cha-cha-cha and “fast clock,” a kick (how about a knee sweep?), a few pelvic movements (circles and hip bumps), a mix of arm movements (punches and elbow strikes), and even finger movements like finger flicks and creepy crawlers.

In a more theoretical sense, Nia is a practice based on 52 principles that are taught through a series of belts — White, Green, Blue, Brown and Black. In each belt (except for Green, which is optional and focuses on the craft of instructing others on Nia), 13 principles are taught, each with one focus and one intention (e.g., the focus of the White Belt is physical sensation, and the intent is to know your body).

Naturally, the Black Belt is the most intriguing. According to its description on Nia’s official website (www.nianow.com), it “invites you to let go of all you know and enter the River of the Unknown, a place of infinite and endless creativity.” Of course, how you actually achieve this is only known by someone who has already mastered the Black Belt; the final 13 Nia principles are revealed only during the training, and afterward, Black Belts are sworn to secrecy.

At its very heart, Nia is a practice founded in sensations of the body and awareness of the mind and revealed through dancing. Really, really fun dancing.

The 52 moves on which all of the routines are based — the rhythms, the philosophy, the focus on natural time, all of it — are infectious. Once your body gets a taste of feeling that good, you get hooked. It might be the promise of great exercise that gets people in the door. But it’s the mental, spiritual and emotional components that keep them coming back for more.

It’s also a hard habit to kick when instead of hearing “No pain, no gain!” barked at you during class, you hear words like “Breathe, and be inspired.”

Nia Conditioning Through Creativity

2011-03-24T12:42:00.000-07:00

I gushed on my blog about Nia Black Belt Instructor, Jill Pagano last winter. She is a pleasure to talk to and a joy to dance with! I took her class at Community Fitness last week and she is a dynamo teacher.  If you are interested in delving deep into the pleasure principles of Nia and experiencing the beauty and benefit of Nia, attend her workshop on April 2nd!

   The Beauty & Benefit of Nia
    Conditioning Through Creativity

For Lots More Info: Click here.

When

Saturday April 2, 2011

4:00 PM to 6:00pm- Playshop and Class

6:00-6:30 Nia Store

Where

Wild Grace Arts Yoga & Dance

507 Cherry St. SE
Olympia, WA 98501

Cost:

$20 Register Now!

Contact:

Jill Pagano

jill@niadivas.com

206-999-1743

Next Nia Routine: Sexi

2011-03-22T08:24:00.000-07:00

For the next two weeks I will be indulging one of my favorite Nia routines, Sexi. This one is all about softening and strengthening our spine from base crown. It feels like a moving massage!

Get the beats in your body - listen to the music from Sexi.

I am also throwing in a new set of moves to the Brit pop song, Price Tag by Jessie J. You will like!

Nia Class Slideshow

2011-03-16T07:32:00.000-07:00

I figured out how to create and embed a Picasa slideshow of my Nia class photos. Big step for me - this is tech to my 10th degree!

Gabrielle Roth's 5 Rhythms

2011-03-11T10:28:00.000-08:00

Last night I ventured into new dance territory in an old, familiar studio. I gave Gabrielle Roth’s 5 Rhythms a whirl at the Dance Underground on Capitol Hill.

If you’re down for two hours of partner-based ecstatic dance this class could crack you open. It's a good way to get over yourself.

Christine Havens facilitates this 5 Rhythms class with ease and an open heart. I will be back!

Next Nia Routine: R1

2011-03-05T17:27:00.000-08:00

R1 is one of the newest routines released by the Nia Technique. And, it's just beautiful. The focus is simple and powerful: to cultivate a deeper relationship with ourselves, others and the natural environment through movement. I'm teaching the first four songs tomorrow!

Have a listen to songs from R1.

Dance Clothes for Nia Class

2011-03-01T07:37:00.000-08:00

If you're in the market for new dance clothes, check out the artsy designs from local retailer, Buddhaful, located in Seattle's U-District. They make lovely, unique, urban wear.
Like these saucy yoga tops on clearance, $22

Or the flow pant with light Arabic print, $66:

And these stylin yoga leggings are on sale, $22!

Nia Students Help Homeless Women

2011-02-26T17:59:00.000-08:00

This month, my sweet-hearted Nia students brought their extra scented soaps and bath 'n beauty luxuries to class to benefit Noel House, the largest homeless shelter for women in King County.

It started with a pretty little sign on my welcome table:

Then flooded my kitchen table. Behold, but a fraction of the love!

I'm really looking forward to delivering these items to Noel House next week.

These self-care treats and necessities make a huge impact on a homeless woman's life.

To my students: thank you for sharing your good fortunes with Noel House.

Nia Newcomer Nails It

2011-02-25T16:39:00.000-08:00

A short and sweet article on the Nia class experience, published by a Nia newcomer in the UK's Psychologies Magazine. Read this if you've been digging class and want to know more!

Hint ~ Click on a page below to enlarge. Then click again for an even closer view.

Dreams: Access Granted!

2011-02-25T10:10:00.000-08:00

This official permission to GO FOR It
is brought to you by Roots of She

Official Permission.

To do that thing that you want to do.

That thing that makes your heart sing.

That thing that seems too big. Too outrageous.

Yes. That's the one.

That dream is needed in the world and you are the only one who can bring it to life.

So please - print out the permission slip and write your name on the line.

You do have official permission. You have always had official permission from the universe to grow that dream.

Because the universe needs you to grow your dreams. Your dreams are sources of healing and inspiration, for you and for others. Your dreams have wings and can fly further than you know.

So the universe wants to help you grow your dreams. It wants to line magical things up for your through the power of synchronicity. It wants to amaze you and make you giggle with delight from the inside out.

The universe has given you permission to grow your big outrageous dreams.

Are you giving yourself permission to really go for it?

Next Nia Routine: Dream Walker

2011-02-22T17:23:00.001-08:00

Listen to the music from Dream Walker!

Get ready to enjoy the powerful Nia routine, Dream Walker, Feb. 24 - Mar. 6.
Isn't that a great name for a Nia routine? I always feel like I am dream walking in a Nia class.

Dream Walker is a routine that immediately sweeps your body into big sounds. There are few lyrics throughout, which helps to focus the sound-sensation relationship between the music and your movement.

The songs are mostly instrumental with strong drums and heart-thumping base from inspiring artists like Thievery Corporation, Auditory Sculpture, Jaia, Cantoma, Ganga, Ges-E + Usman, and Makyo.

"Dream Walker weaves together silence and sound to transport your spirit to higher dimensions of movement, imagination, and emotion. Centered in Nia's philosophy of seeking Joy and Pleasure, this music invites you to be intimate with your passionate desire to express your individuality in the way you move to music or listen to it." - The Nia Technique

I dig the cover art to boot:

Nia Sounds Good

2011-02-15T17:17:00.000-08:00

Next time you’re in class with me, let her rip!

to let rip
1. to suddenly express your emotions without control

Well, that has always been my gift to the world. But, my poor husband has endured more that his fair share of my 'sudden and uncontrolled expressions of emotion'. Luckily Nia gives us an opportunity to let it all out in class.

Nia encourages you to use your voice to punctuate movement in order to enhance your wellness and health. Every time you make a sound you stimulate an immense number of sympathetic vibrations within your body. When you move energy with the spoken word and sounds, you connect to a very powerful source – your unique voice.

Sounding can bring you back into balance and create wholeness, harmony, and peace from within. Sound can be used to assist you in relaxing, gaining physical power and breathing fuller and more deeely.

Used effectively, sounding with your voice can assist your physical body in naturally and organically correcting and even eliminating imbalances that cause illness and pain. In a way, sound is magic.

Trusting your voice, getting to know your own tone and power comes from speaking out, from making noise, sound, and tones. - Adapted from the Student Handout on Sounding from the Nia Technique.

Nia can sound soft or solid like so:

Weekly Y Nia Report

2011-02-12T08:35:00.000-08:00

My time teaching at the University District YMCA gives me lots to write home about. Members are jazzed to try something new, and Nia seems to be just what they were waiting for. My Y-time is well spent among open-minded, engaged and expressive people.

Now this is my kind of report card. Look mom!

My First Year Teaching Nia

2011-02-07T14:42:00.000-08:00

Yesterday marked one year of teaching Nia for me.

I opened my doors to real students on Saturday, February 6, 2010.
By real students, I mean strangers! For two months leading up to my public debut, I rented The Dance Space in Greenwood, Seattle and invited – well pressured - my friends and family to try this thing called Nia. For free.
The price point sweetened the deal for many, and a couple of takers became regulars once I opened for business.

I am touched to report that my most devoted student is my mother.

I have danced in class with my mother, Mary every weekend in 2010 (with the exception of two Saturdays on account of a vacation and a memorial service).

Nia has brightened the light in me, and like a rainbow, bridged the distance between me and her. She likes to dance; she’s a natural-born dancer and musical diva. But I’ve realized that she also loves to experience my Joy.

I think my mom comes to class to see me happy.

And that’s where I've been every Saturday and Sunday – and now Thursday and Friday: In Joy. In Bliss. In unthinking, utter delight. It’s a place I never thought I’d find, and now I’m there four times a week.

That I get to share my unique Joy so completely in the presence of my mother is a beautiful miracle. The blessings abound, actually.

This year of sharing Nia with all of you has been, hands down
the best year of my life.

Oh boy. I am feeling a wave of gratitude coming on. Stay tuned…you’re on my Thank You list.

Mom. Thank you.

What is FreeDance in Nia?

2011-02-03T06:07:00.001-08:00

In most Nia classes, you will be invited to "FreeDance" - a short break from the choreography to dance to the music in a way that inspires you personally. This invitation can seem intimidating at first - it did for me. Sure, I liked to dance around at home, but the idea of doing my happy dance in a class environment wasn't my idea of a good time. . .initially.

However, there is a method to the moving we call FreeDance in Nia! And, it's well documented in the article released by the Nia Technique below. Besides, nobody is staring at you (really!), so try opening the door to the fun and freedom you'll find in FreeDance.

Click here to read about the art of Nia FreeDance.

Nia Now at the YMCA!

2011-02-01T12:25:00.000-08:00

After several weeks of demoing Nia at the YMCA, I am now officially invited on board (literally - check out the sweet signage below!) at the University District YMCA on 12th Ave and NE 50th Street.

The people. Honestly I'm stunned by how open YMCA members have been to experiencing Nia. If you're a Nia student, you know that Nia is more than a physical workout. It is an hour of introspective, personal movement and continuous response to physical and emotional sensations. Nearly everyone who has curiously stepped into my class this month - granted with one skeptical eyebrow raised - has opened themselves to thrill of Nia and they like it!

The place. Well the YMCA is all about their people, and also the community at large. I'm proud to be teaching at an organization which defines itself as:

For Youth Development
For Healthy Living
For Social Responsibility

Join Your Local Y. Why not? All the classes are free with membership!

Check out my Y's schedule.

New Nia Poster for The Dance Space

2011-01-17T14:27:00.000-08:00

I designed a Nia poster for The Dance Space, where I teach on the weekends. I share the privilege of offering Nia classes in this gorgeous studio with three other wonderful Nia teachers: Jennifer Lucero-Earle, Jena Hennessey, and Susan Tate. Jennifer created a blog for The Dance Space, where you can find our class info.

Look for this poster on the sandwich board near the door starting this weekend! I'm just learning Photoshop, so this poster is big news. Voila! What do you think?

beingLoved Workshop with Nia Instructor Liz Ganz

2011-01-08T15:04:00.000-08:00

I had the enormous pleasure of doing my Nia white belt training in 2009 with the electric Liz Ganz. She has taken a loving leap into creating and sharing her own expressive healing process called beingLoved. I am excited to say that she is coming to Seattle at the end of January to deliver her two-day workshop at Fresh Fitness & Dance - a new studio in Wallingford. I can't wait to experience this work, and I would love to share the experience with others from the Seattle community! The flyer below has the where, when, and registration details. Feel free to extend this invitation to fellow Nia students and friends. This should not be missed!

Want Some Cool Dance Clothes?

2011-01-04T11:31:00.000-08:00

Mishu Boutique in Fremont sells comfy, funky, stretchy tops and pants that are perfect for Nia class!

I bought some dance pantaloons there last weekend. I can't believe I've never stopped into this adorable retailer built in a house! They are well stocked with beautiful coats, pants, decorative cozy wear and Indian jewels. They maintain a responsible business relationship with their partners in India and offer affordable prices.

Duck in and dance out!

Some sweet highlights from their online selection:

Nia Instructor Spotlight: Jill Pagano

2010-12-28T14:16:00.000-08:00

Jill Pagano

Nia Black Belt &

Next Generation Nia Teacher in Training

Earlier this month I met Nia Instructor, Jill Pagano at Diva Espresso in her West Seattle neighborhood – a cozy oasis for this lovely NiaDiva. Jill, along with fellow Nia instructor, Leslie Tinker co-created NiaDivas. They offer Nia classes, workshops and education to the West Seattle community at the Youngstown Cultural Arts Center. These ladies spread the good news: through Nia you can love your body and love your life.

Immediately I noticed something suave about Jill. She truly embodies a core principle of Nia: pleasure. By this I mean she is comfortable in her own skin. But, she’s more than comfortable; Jill savors the delights her senses offer - the taste of her fresh apple turnover, the softness of her sweater, the long length of her dark mane. The girl likes being herself, right here and right now.

Clearly, comfort and joy paves the way to Jill’s fitness of body and soul. But, before she found Nia in 1996, her approach to wellness was just the opposite. “In college I was a hard-core, Jane Fonda, do-it-till-it-hurts fitness instructor.” A pattern of obsessive exercise created divisions in her life, rather than wholeness. The harder she worked to perfect her physical self, the further she felt from peace in her body.

Nia introduced Jill to a revolutionary approach to fitness: by following the sensation of pleasure she could achieve a loving and healing relationship with her body. This concept turned her adversarial regard for her body to one of expanding freedom and love. She is also beautiful, because she has learned how to listen to the voice of her body, and nurture – not work – her way to joyful living.

Describe your relationship with Nia.

“Nia is the longest relationship I’ve had – even before husband and kids. Sometimes it’s close and sometimes it’s distant. I took five years off while I had small children. The great thing is that Nia is always there – for me, for everybody.” For a time, Jill was focused on learning about Nia, but today as a teacher in training to deliver the White Belt, Jill is also passionate about sharing the work. And, not just within the White Belt trainings. “I want fellow Nia instructors to know that I am available to help them develop their paths as Nia educators.”

Describe your experience at the Nia White Belt training.

I took my White Belt back in 1996, before Studio Nia was in existence. It was much different back then. The training took place at Debbie and Carlos’ house! We rolled out our mats and slept on the floor, and Debbie drove us around in a van. As a group, we were attached at the hip. I loved it.” Jill has taken all of her Nia belt trainings from Nia Technique creators, Debbie and Carlos Rosas.

What do you love about Nia?

“Nia frees me. I get to enjoy the moment. For example, I have released preoccupation with holiday foods, parties, coffee with friends – I don’t worry about the apple turnover! Nia creates freedom, opens doors to use my energy in more functional ways. When I dance it feels like coming home.”

How do you describe Nia to those who are curious about it?

“I describe it as a ‘complete workout,’ ‘complete conditioning,’ or ‘uncomplicated dance.’ It’s a way to love your body and love your life. It’s a personal experience. I have felt resistance to influence people to try it. I have learned though, that a class is just a tool to deliver the science and philosophy of Nia.”

“My greatest ah-ha moment: to stand for Nia and to know that it’s beneficial to those who do it, and revolutionary for people who study it. For a long time I did Nia, for a long time I taught Nia, and now I practice and study Nia. The party just keeps getting better, after 14 years.”

What’s next?

Training: Jill plans to complete her Nia teacher training this year and begin working as a White Belt trainer in summer 2011. That’s really cool.

Teaching: Jill will teach a winter quarter Nia class at Bellevue College. “My intention is that there will be a for-credit class at the college. MIT has it! Why not here? I’m expanding to start teaching out of West Seattle - I’m traveling to the mainland! I also offer workshops. They help me deepen my training. My latest one is called The Beauty and the Benefit of Nia.”

Learn More About Jill and her Nia Classes

http://www.niadivas.com/

Birthday Nia Class

2010-12-27T11:09:00.000-08:00

December 26 is my birthday. Historically the 26th is a downer for folks, including me: we are broke, tired, stuffed, and partied-out!

But this year was different. 2010 marks the best birthday I ever had. Instead of packing in more food and more booze I danced. And, I received the gift of dancing with friends old and new - Nia devotees, instructors, and curious students alike.

I was, and still am, overwhelmed with Joy. There were cupcakes and candles! There were gifts! There we all were, coming together to brighten our inner light. And, as a group we sure let it shine.

To those of you who joined this special birthday Nia class, THANK YOU.

Christmas Day Nia Class

2010-12-22T07:19:00.000-08:00

For Christmas, give yourself a break - a dance break! I will be teaching Nia on Christmas Day and Dec. 26th at the usual place and time:

The Dance Space

124 N 103rd St

11:30-12:30

Sat & Sun

Merry Christmas!

Nia Meets Noel House

2010-12-19T07:56:00.000-08:00

Last Friday I stopped by Noel House, a homeless shelter for women in downtown Seattle. Nia instructor Jennifer Lucero-Earle and I hosted a Thanksgiving benefit for them this year. They have a freshly remodeled building on First & Bell St. downtown. It's a bright, safe place for chronically homeless women to eat, sleep and congregate. Case managers work in house to meet women where they are - whether it be helping them transition into independent housing or acquiring a Washington State I.D. What struck me most was the donated artwork throughout that reflects the spirit of Noel House: hopeful, strong, and beautiful.

Learn how you can support Noel House.

Contact Anna Cronin, Fund Developer

Phone: (206) 456-3105

No Nia Class Dec. 11 & 12

2010-12-05T16:33:00.000-08:00

I won't be teaching Nia this weekend; I will be celebrating Christmas early in Ohio with the in-laws! What a concept: cheaper airfare and no holiday meltdowns at airports. I hope.

This is your chance to check out a new Nia class.
Did you know four other Nia instructors teach at the Dance Space?

Jennifer Lucero-Earle
Susan Tate
Irene Pasternack
Jena Hennessey

I will return the following week (12/18 & 19), teaching over Christmas and New Year's weekends. Can't wait!

Nia Benefit for Noel House - a Success!

2010-11-26T09:07:00.000-08:00

Jennifer Earle and I were thrilled to see so many of you make it to the Dance Space for Nia on a snowy Thanksgiving morning! Thank you for dancing to benefit Noel House. If you like, you can extend your support for Noel House by giving holiday donation cards.

Give Noel House Holiday Cards this Season!

Every night Noel House provides shelter and food for 250 homeless women in our community. You can give the gift of safe shelter this year with their donation holiday cards. They are really touching - my mother gave me one last year.

The Noel House holiday card inscription reads:

"A donation to Noel House Programs has been made in your honor. This gift will provide warmth, food, and shelter to women experiencing homelessness in Seattle. Noel House Programs helps homeless women survive, regain security, and reclaim stability. Through committed support we can move beyond homelessness, permanently."

To order Noel House holiday cards email AnnaCr@ccsww.org or call 206-456-3105.

Thanksgiving Nia Benefit for Noel House

2010-11-24T08:05:00.000-08:00

Tomorrow Jennifer Earle and I get to dance our blessings with the Seattle Nia Community at the Dance Space. We're excited! Not only will we have a delicious opportunity to celebrate our personal gratitude, but proceeds of the event will also benefit Noel House, a Seattle shelter for homeless women. Last Christmas my mother gave them a donation in my name. Her inscription on the card simply read:

"Who knows how much to give and to whom."

And, there's no right answer - no minimum or limit to generosity. We simply give what we can. Dancing heals me. Through dance I help others. You can too. Join us.

Send me an email to RSVP: gretchen.blissfulfitness@gmail.com

C'est French Nia!

2010-11-23T08:35:00.000-08:00

There are over 2,500 Nia instructors, teaching in 45 different countries, and I am one of them! I love imagining dancing across the globe, connecting with others who find health and happiness through Nia.
According The Nia Technique, "Nia's purpose is to grow a worldwide community of healthy people who are empowered to do great things. We believe every person can discover, explore, unleash and enhance their individual potential to live a fulfilling and meaningful life – by engaging their senses and listening to their bodies. We can become connected to others to shape a consciousness that extends beyond our own. Together we will unearth possibilities never before imagined."
I can say "Oui" to that! Watch Nia a la francaise:

Relaxin' Before Dancin'

2010-11-20T10:33:00.000-08:00

Nia today at 11:30 am in The Dance Space!

I'll get out soon, I promise.

Teaching Nia at the Dance Space Tonight!

2010-11-19T11:11:00.000-08:00

Come at six for your Friday Nia fix! This evening I am subbing for the awesome Jena Hennessey. She's in Portland this week revisiting the whitebelt Nia training program. Although I usually teach in the mornings, I savor the night time studio vibe. Gotta love the twinkling lights. What a beautiful photo of Jena!

Nia tonight at 6 pm
$13 drop in
The Dance Space

124 N 103rd St.
Seattle, WA 98133

Nia Demo at the University District YMCA

2010-11-15T16:14:00.000-08:00

I am very excited to demo a Nia class this Wednesday at the University District YMCA! If you are a member please drop in.

I would love to join the University District community of Nia teachers. Currently, both Jeanna Wheeler and Jennifer Lucero-Earle teach in the neighborhood. Think of all the UW employees who could benefit from an endorphine dose of Nia after work. I should know - I'm one of those UW daily grinders myself!

The Details:
Wednesday, 11/17
6-7 pm
University YMCA
5003 12th Ave NE
*You need to be a YMCA member

Nia Natural

2010-11-09T16:39:00.000-08:00

I love this photo of Nia Instructor and bright soul, Jennifer Lucero-Earle. It was taken at Nia Headquarters in Portand during her Nia White Belt Training last May. Clearly, Jennifer is a Nia natural.

Lucky for us she's teaching Nia three times a week in Seattle. Check out Jennifer's new schedule.

Jennifer and I are also teaching a Special Thanksgiving Day Nia Class. You can RSVP on facebook or send me an email.

Thanksgiving Day Nia Class

2010-11-03T15:49:00.000-07:00

Come dance your blessings!
Jennifer Lucero-Earle and I will co-teach this special Nia class honoring gratitude on Thanksgiving morning. We'll help get your day off to a nourishing, blissful start.

9:30-10:30 am

The Dance Space
124 N 103rd St
Seattle, Wa 98133

Cost: $15 at the door.
We will donate half of the proceeds to Noel House, a shelter for homeless women.

Let us know you're coming! RSVP on Facebook.

Nia Jam Report

2010-10-29T11:24:00.000-07:00

Last Saturday I participated in my first-ever Nia Jam. It was fabulous, as promised. Nia Seattle hosts two jams each year - in the fall and spring. If you like to dance, meet new creative people, and celebrate your own sweet moves, join us for the Spring Nia Jam! I'll let you know all about it.

Fellow Nia Instructor, Jennifer Lucero-Earle:

Join the Jam

2010-10-22T15:16:00.000-07:00

Tomorrow, in addition to teaching my usual 11:30 am Nia class, I will be co-teaching a one and a half hour routine with six other local Nia instructors at the new Velocity Dance Center on Capitol Hill. This Nia Jam is going to be one big dance party. The rehearsal alone had me hootin.

Come experience MEGA NIA, Baby.

When: Saturday, October 23, 2010, 2pm - 4pm
Where: Velocity Dance Center on Capitol Hill, 1621 12th Ave. (between Pine St. and Olive St.)
Cost: $20.00 at the door.

All proceeds to go support NiaSeattle
Questions? Contact gayle@niaseattle.com

Nia Under Observation

2010-10-14T12:31:00.000-07:00

Here is a good article about the benefits of Nia published this week on NewsObserver.com. I love the concept of "pleasure assurance." I wish my trips to the DMV, the doctor and rush hour traffic came with pleasure assurance. Luckily Nia always delivers!

Listen to Songs from Amethyst

2010-10-10T09:53:00.000-07:00

I'm excited to teach my usual 11:30 am Nia class at the Dance Space today. Focus: balancing stability and mobility. I have four new songs to share from the routine Amethyst!

Have a listen

Rockin' Out

2010-09-30T17:22:00.000-07:00

I was surprised by how much I missed Seattle during my stay in Boulder, Co. this this week. In fact, my visceral rejection of the place kind of shocked me: the sun was too dang bright, The Rockies felt like a trap, and the wide blue sky lacked personality (clouds!). Boulder had high expectations to live up to because I am considering a graduate program there at Naropa University - the Master's in Dance Movement Therapy (a somatic psych degree). I really wanted it to be love at first sight, but I just felt like a parched urbanite in a hippie haystack.
But, I got some much needed rest. Then, I took a hike with my husband to Loch Lake in Rocky Mountain National Park. The next day my husband and I enjoyed a Nia class with Tracy Goldenberg. Later, I ate at the best restaurant in the world, The Kitchen. And, things started to feel a little different. On the last day of my trip I visited a dance movement therapy foundations class at Naropa. Ding ding ding! We had a match. It felt wonderful to finally feel this kind of 'home' in a field of study.
I missed more than Seattle these last two weeks - I missed teaching, dancing and being around my Nia students. I am really looking forward to returning to the Dance Space this weekend. Can't wait to see you!
See, Boulder isn't that bad. You can check out more photos here.

Next Nia Class is Oct. 2. I'm Off Exploring!

2010-09-15T17:14:00.000-07:00

I've got big plans for the rest of the month!
This weekend (9/18 & 19) I'm headed to Portland with my mom to work with modern dance pioneer and legend, Anna Halprin. She's 90 years old and still transforming herself and the world. The Planetary Peace Dance Workshop with Anna is sure to rule.

The following weekend (9/25 & 26) I will pay a visit to Naropa University in Boulder, Colorado with my husband, Scott Musgrove. This Buddhist-inspired university offers a master's degree in somatic psychology with a focus on dance movement therapy. Say what?! Sounds too good to be true. I have to go see for myself. Looking forward to dishing about my findings when I return.

Nia: More than Movement

2010-09-10T07:38:00.000-07:00

This video shares the spirit of Nia perfectly. One of Nia's mottos is Through Movement We Find Health. I have personally experienced benefits from practicing Nia that extend far beyond physical fitness: self-love, connection to community, awakened spirit, curiosity, peace and purpose. I have a gut feeling these people are feeling something similar. Enjoy!

Passion is Now on the Menu!

2010-08-30T19:19:00.000-07:00

I just learned five new songs from the smokey routine, Passion. I'll be debuting these sweet solo prancers this week, starting tomorrow - my last night at m'illumino studio in the Roosevelt hood. It's been an awesome place to teach Nia this summer. Many thanks to Mr. Michael Dong for dancing with me through the hot season.

Click here to leesten to dee five new passionate sounds of my class!

Dancin' Oldies

2010-08-14T09:08:00.000-07:00

Anna Halprin's dance of life is mesmerizing. Now in her eighties, she lives in a state of full embodiment and sensory awareness; feeling, becoming, and sharing. The movement work she does with seniors inspires me!

Seattle Festival of Dance Improvisation

2010-08-06T07:52:00.000-07:00

The Seattle Dance Art Group produces the Seattle Festival of Dance Improvisation (SFDI). Now in its 17th year I can't believe I missed this memo during my lifetime as Seattleite. This kind of thing is right up my alley! The week-long festival rocks on through Sunday with classes, performances and open dance jamming on Capitol Hill.

I wanted to attend the faculty "Off the Cuff" performances last night, but needed to eat two dinners and watch Bravo reruns instead. Some days are just like that.

You can attend the last day of classes tomorrow (Saturday) evening. These sound exciting:
Dance Making: Physicality and Content
(Bebe Miller)
Readymade Dancing: Spontaneous Choreography in Performance
(Nina Martin)
Advanced Contact Improvisation: "We Have Ignition..."
(K.J. Holmes)
Click here to get the full scoop on the SFDI festival.

Healing with Nia

2010-07-31T21:26:00.000-07:00

I am taking Abnormal Psychology at the UW this summer as a prerequisite for a somatic psychology graduate program that I will apply to as soon as I get that sixty thousand dollar bonus at work. Among the disorders I'm learning about are bipolar, bulimia and anorexia nervosa. I wasn't surprised to read that Nia is being credited for helping people to heal from these serious disorders as well as others. In the Spring 2010 issue of Moods Magazine, Nia is described as a “mood stabilizer” by Speech-Language Pathologist Jennifer Hicks, who has bipolar disorder: '“I have learned to manage my bipolar disorder. Yes, I need medication and psychotherapy, but there’s more to my wellness plan. I use Nia — a fitness practice which not only offers me physical fitness, but also a lifestyle, and now a profession,” says Jennifer.
“My secret to maintaining stability in my life is through the combination of music, movement and magic that Nia offers me. After years of battling the unidentified thief of my sanity, I reinvented my life and my body through dance, through Nia,” she explains.
Before finding Nia, Jennifer was also diagnosed with anorexia and exercise bulimia. She remembers restricting whole food groups from her diet, drinking unimaginably large quantities of water and over-exercising. After taking a medical leave from her work at the time, Jennifer discovered Nia.
“Nia broke my obsession with painful exercise, improved my body image and was the major catalyst towards dismantling my eating disorder… It taught me that fitness and wellness is about being kind to one’s body, finding joy and accessing one’s spirit.”' Read Jennifer’s full article here.

Powerful Voices at Nia

2010-07-23T10:18:00.000-07:00

Staffers from Powerful Voices came to my Nia class at m’illumino studio this week to test drive Nia! It was a bumpin class. They are considering adding Nia to their recreational programming for the girls they serve in the Seattle community. Powerful Voices is a non-profit that fosters adolescent girls' development by providing programs and promoting social justice so girls can realize their dreams, engage their communities and shape a better world. Great mission. And wonderful staff - they don't introduce any activities to their girls that they haven't tried themselves. Way to work a program with integrity, ladies!

I think Nia can be a body-soul strengthening good time for gals of all backgrounds and ages – including teens. I can't imagine anything better than a class filled with powerful voices. We'll see what happens.

Click here to learn more about Powerful Voices.

Are You a Boy or a Girl?

2010-07-21T08:19:00.000-07:00

Read about my woes of childhood androgyny in my blog post on the Seattle P.I. I know - it's not exactly "news." But I hope it makes you laugh.

Click here to read my tale of kindergarten trauma.

Croak Monsieur

2010-07-13T12:37:00.000-07:00

I have some unresolved issues regarding my travels in France. In addition to dancing and teaching Nia, writing helps me to work through my little catastrophies. Luckily my "outburst episodes" - as my mother used to call them - are now confined (well, mostly) to either paper or a dance floor.

Don't forget: I'm teaching at M'illumino tonight at 6:30. Stop by and dance the day off!

Click here to read my France bash on the Seattle P.I.

M'illumino Debut Tonight!

2010-07-06T13:41:00.000-07:00

I am very excited to teach my first class at the lovely M'illumino tonight. This will be a learning experience for me because I've only taught in studios with mirrors, and this space is sans glass. I don't want to have my back to the group the whole time, but if I face you, won't I confuse your moves - me going right and you left? I might be overthinking this.

Help me figure it out! Class is from 6:30-7:30 pm.

Sex Sails

2010-07-01T07:09:00.000-07:00

This week my blog post on the Seattle P.I. is about the risks of trying to "work it" on the water. If you've been to my Nia class, you know that I don't hold back, but I guess the dance floor might be a better venue for showing off than a sailboat.

Click here to read about my drowned ego on the Seattle P.I.

P.S. Class is on for this weekend!

New Gig!

2010-06-23T16:50:00.000-07:00

I am looking forward to guest teaching Nia at the gorgeous m'illumino studio in the Roosevelt neighborhood on Tuesdays at 6:30 pm in July and August. As always, first class is free!

Click here to see more photos of the m'illumino studio space.

Six New Songs Today

2010-06-19T09:26:00.000-07:00

I worked hard for your money this week! I've got six great new songs to share.

A little passage from Caroline Myss' "Anatomy of the Spirit" that has stayed on my mind lately:

Remember that your physical life and your spiritual path are one and the same. Taking pleasure in your physical life is as much a spiritual goal as achieving a healthy physical body.

This feels so true to me. I dance to keep my spirit kickin'. Join me!

Work Release

2010-06-16T11:17:00.000-07:00

Beginning this week I will be guest blogging on Tuesdays for SassyCityGirl on the Seattle P.I. Topics will be diverse, including office humor, travel disasters, personal embarrassments, and social experiments.
Read my first post on the physical non-benefits of cubicle life.
Also check out my Nia-inspired break at work below. That was fun!

Hey, loosen Up!

2010-06-11T11:53:00.000-07:00

This week I have noticed my stomach tensing on and off all day long - in mid conversation, laying in bed, and at work. Has my stomach always been this uptight? I'm not sure. But now that I know, I am sending deep breaths into my belly to relax my roots!

In class this weekend we will focus on grounded energy, infusing our lower bodies with the sensation of strength and ease. Hope to see you there!

P.S. I have delicious songs to share from the newest Nia routine, Alive.

You can listen to the music from Alive here.

Dancing at The Office can be awkward - but only for THEM.

2010-06-10T11:35:00.000-07:00

Be Cheesy

2010-06-04T21:13:00.000-07:00

Enjoying the best stinking cheese I've had in a while: gres des vosges. I'm high as a flying pig. It must be the aged rind - the moldier the better. Life is a confusing place. I never thought following my bliss would lead to something that smells like a dumpster. Well, in the words of Lovelle Drachman, "Blessed are the curious for they shall have adventures." And happy I am for indulging in the questionable.
I bet you'll be surprised what you find in Nia class this weekend (not moldy cheese, I promise). Come curious. Have an adventure. 11:30 as usual, and your first class is free!
Careful now. This one's a doozy.

Trance Dance? Go on...

2010-06-02T16:35:00.000-07:00

I received and invitation to Trance Dance today. I thought my trance days were laid to rest after my four-month cameo as a Seattle raver in 1994. But it seems we were on to something - not just on something. Trance Dance is a shamanic practice that Wilbert Alix keeps alive and well. He’s leading a retreat on Vashon Island June 18-20. The most promising aspect of the experience for me is the “innovative use of a blindfold or bandana - together stimulating a 'trance' state that promotes spiritual awakenings.” I’ve done this with doo-rags, but never with a blindfold or bandana. I’m tempted.

I Missed You!

2010-05-21T13:36:00.000-07:00

I'm bringing bossy back from NYC. And, although concrete and glass make for pretty neighbors, I missed the green expanses and elbow room of the northwest. Let's move it sister!

Mother's Day Dancing

2010-05-10T10:52:00.000-07:00

Mother's Day weekend classes were lovely, just lovely! I even had the opportunity to dance with Fiona, my first little lady to have in a Nia class. She suggests that she should be my dancing assistant, and she has the job...until I step on her. That will likely mark the end of her assistantship and my business license. Happy Mother's Day!

What's on the Inside?

2010-05-01T08:13:00.000-07:00

My 11:30 class today will incorporate more songs from the routine, Butterfly. The metaphoric focus is awakening and transformation - a physical revelation of what's on the inside. It's spring. Time to break out! Thanks for the gorgeous photo Brandy Westmore.

Sounds Like a Good Idea

2010-04-22T17:05:00.000-07:00

Using my voice during Nia classes used to feel really awkward. I was willing to dance in the company of others but not make sounds like “Ha!” or “No!” or “Hi!”. Heck no! That’s embarrassing, I thought. And, although my body always felt rejuvenated after class, my energy remained uptight. It wasn’t until I dared to make a peep that I received the full benefits of Nia.

The Nia Technique encourages us to use sound in order to both ground and circulate energy:

Sounding is actually a very good way to help you relax and get stronger from the inside out. Sounding strengthens the physical body, empties and clears the mind, cleanses our emotions, and enlivens the spirit.

Every time you make a sound you stimulate an immense number of sympathetic vibrations within your body. When you move energy with the spoken word and sounds, you connect to a very powerful source – your voice. Trusting your voice, getting to know your own tone and power comes from speaking out, from making noise, sound, and tones.

So go on now. Shout it out in class with me this weekend!

Spring Wing

2010-04-16T10:04:00.000-07:00

I have two new songs to introduce this week! They are from the lovely routine, Butterfly. The physical focus will be largely on the arms, as well as our wrists and hands. Flexing, reaching, extending. Expect your arms to be about two inches longer after class. And your step a little lighter.

You can listen to music from Butterfly here.

Buddhism Beyond the Couch

2010-04-14T10:52:00.000-07:00

So far, my foray into Buddhism and meditation has been behind closed doors: Pema Chodron books on my lunch breaks, Tara Brach lectures in my earphones, sitting in Lotus position while playing Grand Theft Auto. Tonight's the night! I'm headed to Nalanda West in Wallingford for open meditation at 6:30 p.m. I am practicing in my office cube right now. A little nervous but hoping to pass.

Take Your Time This Weeekend

2010-04-13T09:59:00.000-07:00

The core principle of Nia that had me hooked from the start is Natural Time Movement. In other words, the invitation to suit your fancy on the dance floor:

One of the greatest benefits of Natural Time is the power it has to support individuality and autonomy. Let go of follow-the-leader, mechanized, repetitive movement and learn to follow and repeat by playing with the infinite movement and energy possibilities that exist when you tap into Natural Time Movement. Avoid the need to mechanically copy and look like anyone else. Explore the sensation of pleasure in every joint and become familiar with every joint’s range of motion. Find your style and discover your expressive self, the choreography of your own dance.

Looking forward to Nia class with you this Sat & Sun!

Another natural pearl from Brandy Westmore: