Nia is a fun and exciting way to move yourself into fitness and health.

Nia is the art of movement the body’s way. Nia is a cardio-dance workout, a movement practice, and lifestyle based on the intelligent design of the body.

We believe every person can discover, explore, unleash, and enhance their individual potential to live a healthy and meaningful life by engaging their senses and listening to their bodies.

Nia cardio-dance workouts combine 52 simple moves with dance arts, martial arts, and healing arts to get you fit in 60 minutes – body, mind, emotion, and spirit.

Exercise with the free spirit of Duncan Dance, the sassiness of Jazz Dance, the emotion of Modern Dance, the slow dance of T’ai Chi, the precision of Tae Kwon Do, the harmony of Aikido, the conscious alignment of bones in Yoga, the intrinsic movement of Feldenkrais and the good use of the Alexander Technique.

There are 52 steps, stances and kicks and so each Nia routine will get you moving in ways you probably have not moved in quite some time! The emphasis in Nia is on the joy of movement – you take it to whatever level you can do.

Nia is practised barefoot, is non-impact, and adaptable to individual needs and abilities.

The Nia classes at The Studio are with Laura Salsbury

®  Nia is a registered Trade Mark used under licence

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Nia Intensive Training

Go deeper with Nia Training – experience well-being fitness through personal growth and lifestyle training that lasts a lifetime.

Nia’s personal growth and professional development programme is for anybody seeking training in body – mind – emotion – spirit education. Fusion fitness pioneers Debbie Rosas Stewart and Carlos Aya Rosas have developed the most comprehensive training in the industry. Whether you are looking to go deeper into your own Nia practice or you are a Professional in fitness, health or wellness looking for an extra edge, Nia Training has something for you. From the moment you step through the door, you will know that your relationship to your body and your experience of life is about to change forever.


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Nia Intensives are offered internationally, by a team of Licensed Nia Trainers, who have dedicated years to the personal and professional study, practice, teaching and living of Nia’s principles and education. With some exception, most Intensives Trainings take place over 7 days and include 40 hours of somatic education. In addition to primary sessions with the training group, Nia Intensives include public class experiences, which provide demonstrations of Nia theory and methods as they are applied in a traditional group fitness setting.


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The Nia Belt System follows traditional Martial Arts models, moving students through progressive levels of education, skill sets and proficiency. Each Nia Belt level includes the study of Nia’s five core competency areas: Anatomy, Movement, Music, Methodology and Philosophy. With the exception of Green Belt, which focuses specifically on the art of teaching Nia, all Belt level Trainings are open to students with personal or professional goals.

    • White Belt
    • Green Belt (for Licensed Nia Teachers only)
    • Blue Belt
    • Brown Belt
  • Black Belt


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Due to the depth of each level of curriculum, all Intensive Graduates are required to wait 12 months time between Intensive Trainings to fully embody and practice the education learned in the previous Belt level. Each level of Training is further supported by Post-Training curriculum, monthly TeleCourses, Newsletters, a Nia Forum and personal support from the Nia International Headquarters team.


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With the exception of Green Belt, which focuses specifically on the art of teaching Nia, all Belt level Trainings are open to students with personal or professional goals.

    • The Body is used for exploration, discovery and sensory-based experience
    • The Mind is used to focus, witness and direct attention
    • Emotion is used to create a personal connection to experience and thus becomes a conduit of body-mind connection
  • Spirit (that which is unique to a person) is used to recognize personal power, foster self-healing and expand each person’s potential.


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Focus: The Art of Being in Sensation

Nia White Belt Training takes you on a journey of self-discovery exploring the art of sensation your body’s way. Beginning with the Joy of Movement, you learn 13 principles for body-centered awareness. Each principle teaches you a variety of somatic skills for connecting to physical sensation in your body. Through the science, craft and art of sensation, you will learn Nia’s body-centered approach to health, wellness and fitness. Crafting with sensation is the starting point for all Nia teachers. The Art of Sensation is what brings magic to the Nia class experience.

The Art of Sensation is rooted in Nia’s philosophy of The Body’s Way. Sensation guides you to create health and vitality by moving your body in ways that feel good. Nia White Belt teaches you to develop body literacy – the ability to listen to your body, makingchoices that lead to health and total body well-being.

Nia White Belt teaches you the Art of Sensation through five core areas of study.

    • Movement – the study of moving, health + potential
    • Anatomy – the study of body parts + systems
    • Science – the study of body awareness, health + vitality
    • Music – the study of sound, health + expression
  • Philosophy, the study of the body’s inherent wisdom.

If you want to teach Nia, the Nia White Belt is your first step. You can begin teaching Nia after completing the White Belt and becoming a livelihood member. The membership gives you a teaching license and materials to learn how to teach the Nia class.

The $1599 USD price of the Nia White Belt Training includes:

    • 50+ hours of somatic education
    • White Belt Learn book
    • Nia White Belt
  • Certificate of Completion.


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Focus: The craft of teaching Nia – Intent: To effectively deliver the Nia experience

Green Belt is an optional training, which focuses entirely on developing and embodying the skills to effectively teach Nia. All belt levels who teach or desire to teach are strongly encouraged to attend this training.

The Nia Promise and Delivering the Nia Experience are phrases we use to express the transformative power of Nia; to a Nia Teacher’s ability to deeply move and touch people within the classroom environment. As a teacher, your role is to guide people through a meaningful journey of physical conditioning and self-discovery. Teaching Nia is all about sharing your personal experience – your physical and emotional sensations, visual images and feelings. To do so, you must have a solid understanding of the form, objective curriculum and communication techniques.

Green Belt comprehensively explores all mechanics of delivering the work, including embodying the choreography, cueing, creating intentional silences, dancing to the music and helping people achieve their personal fitness goals. Whether you are a novice or a seasoned teacher, Green Belt will further your teaching skills. New teachers develop confidence, craft and skill by learning and practicing the foundations of teaching. Seasoned teachers refine and deepen their understanding, building on their craft and receiving feedback from peers to deliver the most powerful experience possible.

The Green Belt training includes a pre-training course based on the 13 White Belt principles. As part of the training, you will learn and work with the routine, Passion.


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Focus: Communication and Relationship | Intent: To energize personal connection through self-discovery and communication by following The Body’s Way

Blue Belt, the second level of Nia education, explores how to create healthy relationships through body-centered communication. This intensive introduces the next set of 13 Nia principles, which focus on the mental, emotional and spiritual realms of the body. While the White Belt curriculum focuses entirely on awareness of physical sensation, Blue Belt applies these skills to explore internal sensations as perceived through – but distinct from – physical sensations in the body.
Blue Belt Principle #1: The Joy of Being in Relationship, integrates the sensation of Joy with the awareness that Joy is something outside the self, which we can invite into our physical experience. As a result, we begin to deepen our ability to listen with clarity and sustain awareness of details outside our body.


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Focus: Sensing and Perceiving Energy | Intent: To live as an energetic being

By the time you reach Brown Belt, the third level of Nia education, you have developed a proficiency in sustaining awareness of your physical body and paying attention to the sensory details of the four realms: physical, mental, emotional and spiritual. This level of training explores the experience of living as energy beings, as every experience of sensation in the body is an energy experience.

Brown Belt Principle 1: The Joy of Movement in the Zone, introduces “The Zone,” a place of no thinking, a universe unto itself. The Zone is a state of heightened sensation inside and out, from which you can think with the both the logical mind and the intuitive parts of your being. In The Zone, energy fields are tactile and readily available to you; Brown Belt teaches you how to tap into this energy to make positive changes in each of the four realms of your life.


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