2 for 1: Sade "Lovers Rock" to Nia Routine AO

Fondly called “Flounce” this routine begins and ends with the same song. A fun way to deliver the promise. Notice how you feel in the song at the beginning of the routine, then notice how you feel at the end with the same song. In Nia we define Self Healing as any thing that feels better. If you notice anything feels better, recognize this as self healing and give body gratitude.

Focus: At the beginning of class I introduce the concept flow and bounce, how the body thrives on the dynamic ease. We physically get a sense of shifting our connective tissue by softly moving arms in the circle. We Step In with a question. Choose to step in with what will serve you best for class: flow or bounce.

Cycle 3 Warm Up: In the first song we play with rhythm and flow through the 13 joints, starting with one side, then the other, the whole body. The next few songs follow the choreography to AO, sometimes tight sometimes loose. In Slave Song, the peak of Cycle 4* Get Moving*, I play with the concept of bouncing a ball like playing basketball and acting as if we have high level skills :-). The songs progressively move into flounce (a combinations of flowing and bouncing). Lovers Rock is my favorite song, rich words, music and something magical comes through from flow, bounce and flow. My favorite song for choreography is Immigrant: simple bounce, flow and flounce moves that work forwards, back, lateral and diagonal travel in directions.

At the end of class we often Step Out with a 2 question quiz:

1. what do you choose to step out with to serve you in your day best, flow or bounce?

2. what do you choose to step out with to serve you well if you can choose flow, bounce OR flounce.

Sade Lovers Rock

By Your Side

4:35

Flow

4:34

King Of Sorrow

4:53

Somebody Already Broke My Heart

5:01

All About Our Love

2:41

Slave Song

4:14

The Sweetest Gift

2:19

Every Word

4:04

Immigrant

3:49

Lovers Rock

4:15

It’s Only Love That Gets You Through

3:54

By Your Side

4:35

Nia Time ~ a most romantic, sexy, personal movement experience

“Time” is one of the the most sexy & personal Nia experiences I’ve ever created. The lyrics are very moving, romantic and surprisingly relevant to today. This Nia experience “Time” was created 24 years ago when my daughter, Liliana, was a baby.

The Story

I can picture Liliana in my little 2 seater Honda Del Sol car, in the passenger seat, in her car seat, looking up at me! She was less than a year old.. I used to click my fingers to stop Liliana from crying. It was one of my funniest, handy little tricks, used to distract my daughter. I could craftily shift her from tears to fascination with the simple click of my fingers!

One time, driving to class, with the Lionel Richie “Time” CD playing. A few clicks stopped my screaming crying child. Liliana began to play with her fingers, mushing them together to see if she could click them like her Mommy… And there, in the moment, Liliana clicked her fingers for the first time. I remember hearing the noise, looking down, seeing her beaming face, her eyes sparkling with joy, feeling joy as she communicated so clearly “look! yes! I did it! I clicked my fingers for the first time!”

I may have forgotten (or missed) my daughters first steps, first food, first many, and yet THIS is a most remarkable & memorable moment in time, something I feel I’ll remember forever.

On arriving at the Houston YMCA, Joe and I did our usual “Tuesday night relay takeover” where he’d get off work, wait in the Y parking lot to pick up Liliana as I dashed into teach class.

I put on the CD (yes 24 years ago we played CDs for class!) and began improvising “teaching on the fly” ~ teaching and creating the moves to music as I went along. In the first song I began in a closed stance (toes together and a little space between the heals) and began clicking my fingers from side to side. The movement was an instant match to the music, something in Nia we call the “accidental click”. My moment in the car with Liliana flashed before my eyes, I felt light and a warm glow through out my body let me know YES! this is the beginning of something fabulous.

The Music movement clicks

Whenever possible I create Nia experiences to follow the order of the tracks on the CD. Great to honor the artist and the order they choice for their collection of songs. The “Time” Nia Class playlist is an exception. Songs click better slightly shuffled. The addition of Light a Candle is the perfect ending to the experience.

Every song from the CD is utilized with the exception of “I hear your voice”. This song comes highly recommended for when you want a good cry over someone you miss. Other than that it simply feels too depressing for our heart warming, love story, Nia class experience!

Each song is both unique and very meaningful. They provide music movement clicks that guide me to a personal story. For example “To The Rhythm” includes “I don’t understand what’s going on in the world around me” this song was written 25 years ago, and yet it’s ridiculously relevant for today as it mentions “Recreating the same failures, Violence, Abuse, Murder, Injustice…….” “seems we are making the same mistakes over and over again and I don’t know why!” we go on and on!!

The classic song Lady (which out of the whole album you most likely will know) can be received as a beautiful love story, I imagine the words to be my body sharing a poem about it’s relationship with me…. A funny play with words and yet so true.

“we belong together”

Yes! it’s true! I’ve been in relationships with my body since before I was even born. And my body has spent more time with me than any other person on the planet!! My Body has been with me through all my times - the good, bad and ugly!! and

“you have made me such a fool”

I laugh at this line in the context of it being my body talking to me. For example, that time I was so nervous I had to keep running to the bathroom. And how about when I ate too much, drank too much, and I threw up, passed out or fell over - yes! made my body such a fool!!…

Stepping Out

Inspired by Embodiment Teacher Mark Walsh’s “Self Care Pose” YouTube clip (below), I introduced the pose into the final “Stepping Out” Cycle of the Nia class to the music of “light a candle”. Gently inviting participants to caress their body, to be held, to stay a little longer when they maybe feel they want to bolt was a magical self care moment. The lyrics in the song inspired me to guide them on a mediation while they shifted and then sustained the hug on the other side of their body.

“with your head bowed, softly hold you self in your arms, breath, be gentle and surrender into peace. Feel the warmth of your body and connect with your heart. Imagine lighting a candle. This candle is being lit for peace. Sense your desire for world peace and let the movement towards peace begin at home, here in your heart. Acknowledge true peace begins at home, here in your heart. Light a candle for your own personal peace, for self love, self care and self acceptance. Sense the radiance from your heart, imagine the ripples extending from your center. From your personal act of love on the quest for peace, feel love extending like tentacles from your heart center. Recognize anything in this moment that feels better. Notice anything in your body, on your mind, in your heart, anything unique, that feels better. Feeling better is a sign of self healing, in that when we heal we feel better. As you prepare to step out from class feel free to leave behind anything that no longer serves you well on the dance floor. Choose something special to take with you from this experience. And step into your greatness today, this is your time. All we know we have is now, make it a great day”

I encourage you to take a fun safe risk, download the CD, FreeDance to it, if you’re a Nia teacher, entertain teaching class with some simple Nia moves (at least when teaching your teddy bears!) Here’s the playlist:

Why choose this playlist and class today?

1. Valentines Day has gone and there is no need to isolate focusing on love for only one day a year! -I wanted todays class to be a reminder of how we can have a love affair every day, starting with our selves and practicing Body Love and Self Love.

2. I want to cherish my special relationship with Joe my husband every day. Dancing with line like “you’re my everything”, “you’re the closest thing to Heaven” help me feel my heart connection with my husband and my daughter.

3. it’s sexy - oh my! Lionel Richie is up there with Barry White and Keith Urban for me with regards sexy. What a great way to begin our week.

Playlist for January JAM at NiaMoves

fabulous JAM at NiaMoves,
here’s the play list
Focus of 5H (Heal, Hara, Heart, Head, Hands) worked super well.

Bem Devagar ~ Heather 4:51 Bungalove
Quero Saber (fest. Orieta Pines) ~ Liz 6:29 Rodney Hunter
Corazon Espinado ~ Liz 4:36 Santana Feat. Maná
Bailando ~ Kristie 5:00 Chuck Love
Saturday Song ~ Kristie 5:41 Bungalove
Give It All ~ Heather 3:57 Suryan
Purple Haze ~ Peggy 5:22 The Cure
Amma ~ Anita 6:26 James Asher And Sivamani
Hercules ~ Anita 4:19 NIA
If I Were Brave ~ Helen 5:04 Jana Stanfield
How Beautiful ~ Helen 4:45 Jana Stanfield

Nia Fiesta Play List

Cinco de Mayo inspired this play list. Super fun class. I selected songs from previous routines that give a Fun Fiesta Feeling then added a few more from B-Tribe. I’ve been dreaming of including Fiesta Fatal in a Nia class for years. Great way to slip in a couple of songs from Bailando.

The “mudra”/signature for the routine is Creepy Crawlers rising arms with hips (Jazz), Calm slow touch down (Tai Chi), Figure 8 (Aikido).

Focus: Fiesta Fun with Happy Hips, Hara, Heart, Head & Hands.
Intent: We will feel fabulously energized

• relaxed spine and joints
• enhanced expressiveness
• lifted spirits

Love, Tears, Heartaches…	5:33	B-Tribe	Fiesta Fatal
Marrakesh Night Market	6:30	Loreena McKennitt	The Mask & The Mirror
Amore (Sexo)	3:52	Santana Feat. Macy Gray	Shaman
Shadowman	6:36	Afro Celt	Vol 3, Further In Time
Lo Siento	4:45	B-Tribe	Fiesta Fatal
Samba Natural	3:48	Bungalove	Bailando
Jogando Capoeira	6:20	Beatfanatic	Clarity
I Just Wanna Be Happy	3:54	Gloria Estefan	gloria!
Habanera Redux (Carmen)	4:52	East Village Opera Co	EVOC
¡Fiesta Fatal!	6:00	B-Tribe	Fiesta Fatal
Forgiving	7:58	Parijat	Bailando

Nia Time ~ a most romantic, sexy, personal experience.

“Time” is the most sexy & personal routine I’ve ever created. The lyrics are very moving and romantic.

I created this routine when Liliana was young enough to be in a car seat that faced the back of the car, which means it’s about 17 years old! I used to click my fingers to stop Liliana from crying. It was one of my funniest, handy little trick to distract her from tears to fascination. One time, driving to class, I was listening to the Lionel Richie CD (my “routine work in progress” at the time), Liliana was playing (as usual) with her fingers, mushing them together to see if she could click them like her Mommy… and there, in that moment, Liliana clicked her fingers for the first time. I remember hearing the noise, looking down to see Liliana’s beaming face, her eyes sparkling with joy, communicating “look! yes! I did it! I clicked my fingers for the first time” it was a most remarkable moment in time that I think I’ll remember forever. I did the usual “relay takeover” with Joe in the parking lot of the YMCA and dashed into class.

I put on the CD and begun “teaching on the fly” ~ teaching class and creating the routine as I went along. In the first song I began in a closed stance and began clicking my fingers from side to side, the movement was an instant match to the music and the moment, something in Nia we call the “accidental click”.

I use every song from the CD with the exception of “I hear your voice” which I refuse to include in the mix. It’s a moving, heart felt song that I depressing ~ a good one to play when I want a good cry!

I find each of these songs very meaningful, there’s a click that connects with a personal story in every track. Maybe later I’ll fill in the gaps. For now I’m off to celebrate 20 years of marriage to Joe - it’s my wedding anniversary. I look forward to many more clicks…

Whenever I can I prefer to create routines to follow the order of the tracks on the CD. This routine is an exception, the songs click better slightly shuffled, Michael Buble is the perfect ending to the experience. I encourage to to take a fun safe risk, download the CD, freedance to it, entertain teaching class with some simple Nia moves (at least with your teddy bears!) Here’s the order:

Lionel Richie: CD Time

Closest Thing To Heaven 4:01 That’s The Way I Feel 3:07 Zoomin’ 4:23 Touch 5:08 Forever 6:13 Time 6:12 To The Rhythm 5:14Stay 4:10 Someday 4:23 Everytime 4:16 Lady 4:28

Feeling Good 3:57 Michael Bublé It’s Time

Why this routine today?

simple:
1. it’s the most personal - every song has a hidden story behind it about my relationship with Joe, lines like “you’re my everything”, “you’re the closest thing to Heaven”

2. it’s got history - I can think back on most “stages” of my marriage with Joe, (the good, the bad and the ugly) teaching this routine and the feelings I had. I have a sense of accomplishment playing the music and dancing to it today.

3. it’s sexy - oh my! Lionel Richie is up there with Barry White for me with regards sexy - and fortunately I still regard Joe as being top of my list when it comes to sexy :-)

Now off to enjoy our day, swim swim brum brum :-)

2 for 1: Sade "Lovers Rock" to Nia Routine AO

Fondly called “Flounce” this routine begins and ends with the same song. A fun way to deliver the promise. Notice how you feel in the song at the beginning of the routine, then notice how you feel at the end with the same song. In Nia we define Self Healing as any thing that feels better. If you notice anything feels better, recognize this as self healing and give body gratitude.

Focus: At the beginning of class I introduce the concept flow and bounce, how the body thrives on the dynamic ease. We physically get a sense of shifting our connective tissue by softly moving arms in the circle. We Step In with a question. Choose to step in with what will serve you best for class: flow or bounce.

Cycle 3 Warm Up: In the first song we play with rhythm and flow through the 13 joints, starting with one side, then the other, the whole body. The next few songs follow the choreography to AO, sometimes tight sometimes loose. In Slave Song, the peak of Cycle 4* Get Moving*, I play with the concept of bouncing a ball like playing basketball and acting as if we have high level skills :-). The songs progressively move into flounce (a combinations of flowing and bouncing). Lovers Rock is my favorite song, rich words, music and something magical comes through from flow, bounce and flow. My favorite song for choreography is Immigrant: simple bounce, flow and flounce moves that work forwards, back, lateral and diagonal travel in directions.

At the end of class we often Step Out with a 2 question quiz:

1. what do you choose to step out with to serve you in your day best, flow or bounce?

2. what do you choose to step out with to serve you well if you can choose flow, bounce OR flounce.

Sade Lovers Rock

By Your Side

4:35

Flow

4:34

King Of Sorrow

4:53

Somebody Already Broke My Heart

5:01

All About Our Love

2:41

Slave Song

4:14

The Sweetest Gift

2:19

Every Word

4:04

Immigrant

3:49

Lovers Rock

4:15

It’s Only Love That Gets You Through

3:54

By Your Side

4:35

How to enjoy time and avoid jet lag.

I’m back from a fabulous training in Japan.
My day began with glorious sunshine in Japan and ends with the same, home, in Houston.

After a 28 hour day, I’m ready for sleep in anticipation of some great dancing at NiaMoves at 8am in the morning.

Here’s somethings I do to be able to enjoy time and avoid jet lag

1. Remove watch and don’t look at time while flying
2. Drink lots of water before, during, after flight
3. Get outside ASAP after the flight, preferably for a run/walk
4. Avoid alcohol
5. Avoid wheat
6. Avoid sugar
7. Avoid caffeine
8. Take own food on plane when possible
9. Stay awake until it’s the destination’s time for sleep
10. Do Nia 5 stages as soon as possible upon arrival
11. Minimize working on computer upon arrival

Run For Boston

Enjoy a 3 mile route near NiaMoves Studio, you can “Walk/Run/Ride” for Boston. Houston Heights is a lovely neighborhood, you can enjoy the peaceful, calm beauty of the homes, gardens and community. Could be a really fun activity to do with children.

Download a super free Ap called “Map My Run” to track the run, show progress of route, time, distance and speed as you go along. And once completed you can share your map on Facebook.

Please leave a comment below when you do the route. It will be lovely to track how many folks join us.

View Run Walk Ride for Boston, Houston Heights in a larger map

Click HERE for a full google map

You can park at NiaMoves, 508 Pecore, Houston, TX 77009 and make your way to the “start”

Begin at Bayland and North Blvd
Go North on North Blvd
Left Omar
Right Studewood
Right Merrill
Right North
Right Omar
Left Studewood
Left Baylor
Left Julian
Left Omar
Left Michaux
Left Baylor
Left Reagan
Left Highland
Right Watson
Right Omar
Left Northwood (one black to Merrill then U turn)
Left Omar (few strides then U turn)
Left Northwood
Left Bayland
Left Florence
Left Omar
Left Helen
Left Bayland
Left Beauchamp
Right W. Norma
Right Morrison
End at Baylor

Give a cheer for Boston and a prayer for families affected.