NIA - Exercise Broccoli
In October of 2019, I decided I wanted to learn belly dance. I had some issues moving after not exercising for so long, so the dance studio receptionist recommended I get an "Unlimited Classes" membership and try another class called NIA. When I asked her to describe the class, she said, "It's kind of hard to describe. You just have to experience it."
NIA is short for Neuromuscular Integrative Action (or Non-Impact Aerobics). It's a holistic movement practice designed to connect the mind, body, and spirit. I read those words and did not connect the meaning. When I tried NIA, I danced a curious and strange variety of dance moves that went from martial arts to modern jazz. The instructor then shouts, "Free dance!" which is "NIA-speak" for doing whatever the f**k you want for 8-16 bars. At the end of the hour, I was on the floor, moving in an "embryonic state." My butt had not been on the floor willingly in years. Getting off the floor was a nightmare. In that hour, I experienced a range of emotions; happiness, power, anger, sadness, and frustration. The only connection I saw between NIA and belly dancing was that I needed my body to do both. By golly, I paid for an unlimited class membership and I was going to get my money's worth.
I went back to NIA the next week with a different instructor, who I swear tried to kill me with this routine called BEAST. We did 52 movements, each one for a minute. Then I went to another NIA class with an instructor who was a former professional ballet dancer, who explained to me that NIA was about "the body's way." Moving so your body feels good, not because the exercise instructor told you to. I told her my body hated the floor, so I wouldn't do that. She was perfectly fine with my decision, although she told me that getting off the floor might be a valuable skill as I age. F**k. That was an excellent point. I got back on the floor, but I still didn't like it.
I kept taking NIA classes 2-3 times a week. Sometimes, I'd have a great class; other times, I would leave so frustrated. Some days, I didn't get the moves, which blew my mind because I took 15 years of tap and ballet as a kid. My shoulders screamed at me when they were overworked. My feet hurt. In the next NIA class, I heard a song that triggered some memories, and tears streamed down my face. Clearly, NIA was triggering something in me, and I wasn't sure if it was good or bad. NIA became like "exercise broccoli." You suspect it's doing something good for you, but it's hard to accept that fact because it tastes like hell, and the texture creeps you out. As I got to know my NIA instructors and learned their backstories, I found motivation and inspiration enough that I began to look forward to my NIA classes.
When Covid hit a few months later, I kept doing NIA via Zoom. One of my instructors suggested that I take NIA training to better understand NIA's philosophy, so I signed up for the first NIA white belt training via Zoom, taught by the founder of NIA.
I tried to like the classes, but I didn't. I admired the history of how NIA came to be. I appreciated the structure behind NIA, but I had an anger welling up inside of me that I couldn't explain and didn't understand. I only completed 10 of the 16 weeks.
A few months later, I moved away from my NIA classes to an area where NIA doesn't exist. I got bit by a tick and began experiencing health issues that caused me to stop exercising altogether. My body was constantly inflamed to the point I was having trouble walking. I was finally diagnosed with Hashimoto's hypothyroidism and spent three years repairing my gut, my diet, and my mindset. I maintained a subscription to NIA on Demand, even though I couldn't exercise most of the time.
I had many significant realizations about NIA during these past few years:
1) I struggled with NIA because I didn't understand what my body was trying to tell me. My body had a lot to tell me, but it gave up trying to say anything because I wasn't listening to it. Getting Hashimoto's FORCED me to listen to my body, and I'm much more diligent about honoring its requests.
2) It's entirely possible that I struggled with the White Belt Training four years ago because the instructor's slow speech and mannerisms reminded me of my mother's "I'm disappointed in you" lectures. My mother had passed a few years earlier. I had some unresolved issues with her that I didn't know I had until they came to light. I have since done a lot of work in this area of my life and feel much more at peace.
3) I kept overthinking what NIA was and wasn't instead of just turning off my brain and enjoying the moment. Now I can let go, enjoy the moment, AND feel thanks for all my body does for me.
After many life changes, I started feeling well enough to exercise again this past December. I set 3 NIA goals for myself for 2025; complete 200 30-minute (or more) NIA workouts, my White Belt Training, and my Blue Belt Training.
I've logged twenty 30-minute workouts so far this year, and I begin my 16-week White Belt Training re-take today. It's been a long five years to get to this point, but I am ready for some "exercise broccoli!" Who knows? Maybe I'll become a real NIA instructor.
If you want to learn more about NIA, visit www.nianow.com, or continue reading below.
What Is NIA?
NIA blends elements of dance, martial arts, and healing practices like yoga. Unlike traditional fitness classes focusing solely on physical results, NIA encourages emotional expression, personal connection, and self-discovery. Music often guides sessions, making the experience dynamic and deeply engaging.
The Top Benefits of NIA
Physical Fitness with Ease
NIA's adaptable movements strengthen muscles, improve balance, and enhance flexibility without overstraining the body. It's accessible for people of all fitness levels, making it ideal whether you're a seasoned athlete or just starting a wellness journey.
Stress Relief and Emotional Resilience
By integrating mindful breathing and fluid movement, NIA fosters relaxation and emotional release. Many participants report feeling lighter, calmer, and more joyful after each session, making it a powerful tool for managing stress.
A Boost to Creativity and Self-Expression
NIA celebrates individuality by encouraging participants to interpret movements in their own way. This freedom sparks creativity and helps build confidence in expressing yourself.
Deep Mind-Body Connection
At its core, NIA emphasizes listening to your body and moving in ways that feel good. This attunement strengthens your awareness of bodily sensations, helping you to recognize and respond to your needs with compassion.
Community and Connection
NIA classes create a welcoming, nonjudgmental environment where participants can bond over shared experiences. This sense of community nurtures social well-being and combats feelings of isolation.
Healing and Holistic Wellness
Combining movement with principles from somatic therapy, NIA can aid in releasing stored tension and trauma. Its holistic approach promotes healing on multiple physical, emotional, and spiritual levels.
Who Can Benefit from NIA?
NIA is particularly beneficial for individuals looking to improve their well-being in a holistic and sustainable way. It's an excellent option for:
Those seeking a gentler form of exercise.
People recovering from injury or managing chronic conditions.
Individuals on a path of emotional or spiritual healing.
Anyone looking to infuse their life with joy and mindful movement.
Getting Started with NIA
The best way to explore NIA is to find a class in your area or online. Wear comfortable clothes, bring an open mind, and be ready to move, feel, and connect. Whether your goal is stress relief, fitness, or simply having fun, NIA offers a pathway to discover the joy of movement.
NIA invites us to embrace movement as a celebration of life. Its blend of artistry, mindfulness, and physicality offers a refreshing way to nurture our bodies and minds. Whether you're a seasoned mover or someone rediscovering the joy of dance, NIA can transform the way you connect with yourself and the world.
