Category: Uncategorized (Page 2 of 27)

Inspiration, Motivation, Creation

As I travel today from the majestic mountains surrounding Crested Butte, Colorado, to the sea level beauty of San Antonio, I am inspired, motivated and ready to let the juices of creativity flow.

There is nothing more beautiful than Mother Nature shining her light, and reminding me of the simplicity of gratitude that is present all around me. Every moment, every breath, every opportunity to put on new eyes, and say thank you. Eyes that look out, absorbing the beauty and inspiration that motivates me to take the next step forward, doing my best to BE the change that I want to see in the world.

From Santa Fe, and the Men of Nia last weekend, to Crested Butte and the splendor of the Great Mother, I am ready to come home. Dancing with you and sharing the gift of health and wellness, is the greatest gift that I can receive. Thank YOU!

SEE you this week on the dance floor, with both Nia and Yoga as a backdrop for the gratitude that I feel inside.

Love, Adelle

My classes this week:

Nia: Tuesday 7:30am, Wednesday 9:15am, Friday 9:15am, Sunday 4:00pm

Nia FreeDance: Thursday 9:15am

Yoga: Thursday 12:00pm, Sunday 8:45am



Nia 52 Moves + Nia 5 Stages = 2 FANTASTIC Trainers coming to San Antonio!

Nia Friends!!!! Please read on…

Are you ready to learn, grow, and have fun?

Nia 5 Stages Trainer Laurie Bass!

Nia 52 Moves/Move IT Trainer Kelle Rae!

We have 2 AMAZING fellow Nia Trainers coming to San Antonio, sharing their knowledge and expertise, as we dive deeper into the lifestyle practice we all love so much… Nia!

Sign-ups are happening, so jump in! It really helps ALL of us with planning if you sign up well in advance… me, fellow trainers, and the studio.

Joanie and I have been sooo supported in multiple communities around the world, as we travel teaching Nia FreeDance. Let’s show both Kelle and Laurie that same support!

These two amazing people are the co-creators of Nia 52 Moves/Move IT *Kelle, and Nia 5 Stages *Laurie. It is an honor to have them visit our fantastic community, and beautiful city.

Many of you ask me how we can grow our community at The Synergy Studio… THIS is it! ☺

I have enclosed a flyer from Kelle, and more information about Nia 5 Stages from Laurie, including a video and FAQ’s. These weekends are for teachers as well as students! YOU will learn sooo much from these extraordinary Nia Trainers!

Nia 52 Moves: Kelle Rae Oien, Nia Trainer from Santa Fe, NM! October 28, 29

Nia 5 Stages: Laurie Bass, Nia Trainer from Portland, Oregon! Nov 18, 19

With deep love, Adelle

Keep reading! 🙂

Here is a GREAT article and video to link to: What are the Nia 5 STAGES?

5 STAGES FAQ’s Answers to common questions….

Q. Is the 5 STAGES for me? A. This training is for everybody with a desire to move with a fluid, graceful ease for life. Whether you are a Nia teacher, belt grad or mover of any modality, it is the perfect accompaniment for any movement, fitness or sport practice. It will enhance any profession – movement or otherwise. For lovers of movement and the body, the study of the body’s way of anatomy in motion. It is for able-bodies who can move from the ground up. You will be trained to teach adaptations.

Q. Beyond the Nia teacher, practitioner or movement lover, who is the 5 STAGES training ideal for? A. Professionals in the health, wellness, therapy, rehab and somatic fields have taken the training to engage in a personal practice and add professional skills.

Q. Will we be moving for the entire day? A. No. The Training is beautifully paced, alternating between movement sessions and discussion times designed to give our bodies a chance to rest and recharge. Honor your body by self-guiding and adapting. Students have successfully completed 5 STAGES while while healing medical conditions that necessitated limited movement. Your unique pace is perfect.

Q. Is there Pre-training? A. Optional to prepare before or review after: a self-paced study that includes reading material, 2 dvds and cd sessions with Debbie Rosas – creator – on the architecture, energy flow, body’s way anatomy and voice. I will have extra sets if you sign up close to the date. It is rich in content to put you at ease.

Q. Is there a test? A. No. However, there are self-assessments that you may complete at home to hone the language of the practice as well as your knowledge. Q. How do I know if I’m ready to do 5 STAGES? A. If you’ve gotten this far, that’s a sure sign that you ARE ready . Truly. You are. As is. No matter your exposure or experience.

Q. Can I become a 5 STAGES teacher? A. Upon completion of all sessions, you become a 5 STAGES graduate. In the Nia system, graduates who are current Livelihood Members are automatically licensed to teach. A dedicated 5 STAGES license is available to non-livelihood members ($170) and gives you access to a comprehensive post-training program.

Q. What is the GREATEST personal benefit? A. #1, you will have developed a life practice to increase the power, pleasure and grace of living in your body. #2 The 52 post-training Lesson Plans as a somatic self-study is phenomenal. #3 Like all Nia trainings, all practices translate into lifestyle tools.

Q. What is the GREATEST professional benefit? A. #1 – physical sustainability. #2 – mastery of your voice. #3 To enhance your Nia teaching (greater access to physical pearls) or any profession, as well as the way you communicate in your life.

Q. Got a Q that isn’t covered? A. Shoot me an e-mail ( and I will answer. How to register 1. Register at NiaNow with 50% of the tuition by clicking: (INFO + REGISTER ) 2. You will be invoiced for the other 50% (instruction fee) by Laurie

Links to sign up!

Nia 52 Moves/Move IT with Kelle

Nia 5 Stages with Laurie


Man of Nia

What does it mean to be a man of Nia?

This last weekend was one of the most inspirational that I have ever experienced. I attended the ‘Men of Nia’ event in Santa Fe, where men from all over the United States gathered to teach Nia, and connect with one another in community. It was a beautiful balance of Yang and Yin, as the classes and workshops were equally attended by both men and women.

One evening, there was a panel discussion with 12 men who teach Nia. It was an incredible, honest, open and vulnerable exchange. I kept saying to myself, “THIS needs to be filmed.” I was not the only one who had that thought. It was an amazingly touching evening.

Nia was founded by both Carlos Rosas and Debbie Rosas. From the beginning, there was a balance of of both the masculine and feminine, with both of them contributing to the magic of the transformational lifestyle practice we call Nia.

Join me this week, as we dance some classics by Carlos, in honor of the first Man of Nia.

We need to open the door for more men to experience the healing power of Nia. The time is now.

BE the change.

With love, Adelle

Spiral in, Spiral out, Spiral onward

“The whole Universe is based on rhythms. Everything happens in circles, in spirals.” John Hartford

The Synergy Studio logo

I love spirals and the symbology of this amazing shape that is all around us. It is why I chose the spiral when I was designing The Synergy Studio logo.

Spirals are a common shape found in nature, as well as in sacred architecture. In the natural world, we find spirals in the DNA double helix, sunflowers, the path of draining water, weather patterns (including hurricanes), vine tendrils, galaxies, shells, whirlpools, ferns and algae.

Look at a cross section of red cabbage and you will see spirals.

Look at your fingertip, where you would make a fingerprint, and you will see a spiral.

Spirals are everywhere in our body.  We have over 700 muscles in our body that spiral around our bones giving us infinite ways to move and heal our body.

Our bones spiral as well.  We have 2 unique bones in our body called the ulna and the radius, our forearm bones, that are the only 2 bones in our body that spiral and roll over each other.

Spirals create. Spirals move energy. Spirals heal.

Let’s spiral this week… in, out and onward.

See you on the dance floor of life,


“Even the shape of your hair at the crown of your head…a spiral. Spirals seem to permeate many diverse natural formations: inorganic and organic, lifeless and alive, non-conscious and conscious.” Sam Wolfe

~~~The Fibonacci numbers are Nature’s numbering system. They appear everywhere in Nature, from the leaf arrangement in plants, to the pattern of the florets of a flower, the bracts of a pinecone, or the scales of a pineapple~~~

Play vs. Work ???

PLAYtime on Saturday: Nia FreeDance class!

Are you ready to play?

There are numerous articles about the power and importance of play in our lives. I encourage you to google ‘power of play’ and read on… it definitely encouraged me to re-think how I incorporate daily play, and how important it is to my health and wellness.

Many would say the opposite of play is work. Hmmm…. I feel that work really isn’t the opposite of play. Play is anything that you do for fun, and if you choose wisely and follow your skills, work and play can quickly become synonyms, not antonyms.

For me, learning is fun. Advancing my skills is fun. Even doing things that might be called mistakes are learning experiences for me. So that leads me to the question…

What is the opposite of play for you?

For me, it would be boredom. I have never experienced that feeling, being truly bored. I love to take situations, shift my view of them and create something to learn, something that feels like playing. I remember asking my children the same… are you really bored or is there something you can play with at this moment?

Are you ready to play?

Whooop!!!!! I am!

We have a FUN week ahead at The Synergy Studio!

Jason Allen Griffin, aka JAG, is returning for two classes, and a FUN Ying/Yang PLAYshop!

Jason is a Nia 1° Degree Black Belt, living in Seattle and traveling the US. For many years, he has traveled teaching in different Nia communities, spreading his magical, clear and FUN classes that are a gift to experience.

On Wednesday, Jason will be teaching his routine AMAZING during the 9:15 class. He created this routine with 13 communities across the US, including Texas

*Use your class card for this special class!*

Also on Wednesday, he will be teaching a FUN Ying/Yang PLAYshop from 5:30-7:30. You will not want to miss this exploration, as Jason guides you to a deeper understanding of these energies that we all have, and how we can balance them with awareness and movement. The PLAYshop is $25. It helps me to sign up in advance by clicking here!

AND… Thursday morning at 9:15, Jason will be team teaching the Nia FreeDance class with Todd! It will be a fabulous dive into the balance of Ying/Yang  as we PLAY with these Nia FreeDance teachers! *Use your Synergy card for this class too!*

Come one, come all… COME to all! We are so excited to experience Jason’s gifts again. Thank you for coming back to San Antonio JAG!


Our quarterly Drum and Dance Celebration is THIS SUNDAY, at 1:00pm. Talk  about PLAYING!!!! It is an absolute BLAST! Sign up here to reserve your place and save some $! 

Click here to sign up for the Ying/Yang Playshop!

Click here to read more about AMAZING!!!

Click here to sign up to DANCE and DRUM with us!

Click here to read more about Jason!

Click here to explore!

Let’s get on with the work?! Kick up your heals and PLAY away my friends!


A link to begin PLAYing with all the encouraging information available…


Time for grounding!

As news poured in this week, we planned…

Today, 8 Nia teachers and a BIG class of students gathered to Dance and Donate. It was a fantastic dance and we raised over $1000 for the San Antonio and Houston Food Banks. THANK YOU! My heart is smiling ☺







How are you doing this moment? What are you doing to be present and open to possibilities? The first thing I do is take a deep breath, exhale, and sense my FEET touching the Earth. Sensing the ground underneath me truly grounds ME, and that brings my body and breath into the present moment. From that place, I can be relaxed, alert, and waiting.

Think about this…

“Your foot is a masterful network of approximately 33 joints, 26 bones and morethan 100 muscles, tendons and ligaments. You have more than 7,000 nerve endings in each foot, constantly sending messages throughout your body. Today, you will take about 6,000 steps. By age 70, your feet will have logged over 70,000 miles.” ~an excerpt from article by Debbie Rosas, co-creator of Nia.

Are you ready to ground? Bring your feet to class this week, all 33 joints, 26 bones, and 100 muscles x 2!

My feet can’t wait to dance with yours! 

See you soon, Adelle

My classes this week:

Nia: Tuesday 7:30am, Wednesday 9:15am,  Friday 9:15am, Sunday 4:00

Nia FreeDance: Thursday 9:15am

Yoga: Thursday 12:00pm, Sunday 8:45am

ps. Read more of Debbie’s article here

Riding the wave of life…

Good Monday evening dear friends,

I find myself feeling very heavy after the weekend.

Hurricane Harvey took its toll on many of our friends and family around Texas. I feel continued and limitless gratitude for the preciousness of life itself. Listening to NPR/TPR in my car, talking to people in the grocery store line, and hearing tales of horror from those who lost everything they own including their workplace, has brought me into a stillness I have never experienced. Sensing my breath moment to moment has created a transformational shift inside. Like the eye of the storm, my heart is peaceful.

I lived in Houston, Texas, when Hurricane Alicia hit in 1983. The eye of the storm passed over our house. Although I had grown up in Oklahoma, and experienced many tornadoes, I had never experienced an ‘eye’ of peace that is present in a hurricane. It was a door for me into Mother Earth’s true heart. The trees around our house completely laid down one direction, as I huddled alone inside, listening to the whirl of the wind and watching the rain pour horizontal. The trees slowly righted themselves and then…

Peace. Nothing. No wind. No rain. No sounds.

I will never forget that peace. I had no thoughts, and no fear… just empty space inside.

And then the trees began their descent the other direction. A slow bend that would leave them on the ground holding on for dear life as the wind and rain pounded them yet again.  I found myself staying in that place of peace, without fear and sending all my love and energy to the trees.

They held on, only losing a few branches. When I walked outside after the major gusts had subsided, I heard the trees say, “Its ok. We are strong. Just like our Mother Earth.” Yes, I hear trees, and talk to them too.

That is where I am right now… in the eye of the storm. So many things are whirling around me, with the studio, students, changes… and yet there is a peace inside that knows all is ok. This moment is all I have.

Join me this week to dance in the eye. We call it Living Meditation in Nia. Its the place that is present all the time, no matter what we are doing. It is the place that we can access 24/7 by taking a breath, and sensing it touch us inside. It is the place where we can look into another’s eyes and for a moment, radiate stillness and presence as we truly SEE them. It is the place where we can hear all the turmoil around us and listen in silence with an open heart, creating an energetic aikedo swirl that dissipates the energy into calm.

We all have it inside.

Let’s dance it this week.

While there are many organizations helping out, I have found two that are here in San Antonio doing great things, and I have donated to both. If you are looking for a way to help, the San Antonio Food Bank has many needs, both financial and physical. I am heading down there tomorrow afternoon to work stocking in their coolers. You can go to, and make donations as well as sign up for shifts. Animals are also in dire need of assistance. Please visit the Animal Defense League, to donate as well as volunteer to foster homeless animals:

Ride the wave of peace in the eye of the storm.

I love you all dearly, Adelle

Nia: Tuesday 7:30am, Wednesday 9:15am, Friday 9:15am

Nia FreeDance: Thursday 9:15am

Read more from Madisyn Taylor of DailyOm. My inspiration for this week’s focus. Riding the Wave of Life~

While riding the wave of life you must also practice stillness so you can flow with, rather than resist the wave’s motion.

Our lives are continually in motion, buoyed by the wave that is the universe’s flow. As the wave rises and falls, we are carried forward, through life’s high and low points. The universe’s flow may take us to a place in life where we would rather not be. As tempting as it can be to fight the direction and size of this wave that propels us, riding the wave is intended to make life easier. When you ride the wave, your life can evolve naturally and with minimal effort. Riding the wave, however, is not a passive experience. It is an active process that requires you to be attentive, centered, and awake. You must also practice stillness so you can flow with, rather than resist the wave’s motion.

Because life is dynamic and always changing, it is when we try to make the wave stand still or resist its direction that we are likely to get pulled under by its weight. If you try to move against the wave, you may feel as if you are trapped by it and have no control over your destiny. When you reach a low point while riding the wave and find your feet touching bottom, remember to stay standing so that you can leap forward along with the wave the next time it rises. Trying to resist life’s flow is a losing proposition and costly because you waste energy.

Riding the wave allows you to move forward without expending too much of your own efforts. When you ride the wave, you are carried by it and your head can “stay above water” as you go wherever it takes you. It can be difficult to trust the universe and let go of the urge to fight life’s flow, and you may find it easier to ride the wave if you can stay calm and relaxed. Riding the wave will always take you where you need to go.

Between the silence and sound lies…

… space.

5Rhythms creator Gabrielle Roth said; “Between the head and feet of any given person is a billion miles of unexplored wilderness.”

How do you honor the silence and sound of your life? The vast solar system of possibilities?

I’m sitting in the Oklahoma City airport, after a wonderful weekend of celebration. Louisa, my youngest child, opened a new location for her art school in Norman, Oklahoma. Oil and Clay Studio is inspiring young minds and hearts through art, literature, and creative thinking. They now have a new location on Main Street Norman, among shops, galleries, and restaurants that are all cutting edge examples of entrepreneurs stepping into their greatness… making a difference one person, one body at a time. I was also able to spend precious time with my 15 month-old grand daughter Nora, watching her moment-to-moment discoveries, as she moved, explored and created.

As I sit here writing in reflection, I am listening to the purr of the coffee machine, the gentle flow of the air conditioner, and the occasional announcement over the loud speakers. Amazingly, there is a lot of silence in this airport. I am also watching as the sun begins to slowly be covered by the curtain of our moon. It is a clear day, and we are 30 minutes away from a solar eclipse.


There is a palpable stillness in the air…


Back again, after sharing my solar-gazing glasses with new friends outside the main terminal. I am in awe, sensing the space and stillness within. As Gabrielle Roth wrote, we ARE truly unexplored wilderness.






Join me this week, as we explore the silence between the sounds, the space within the density, the stillness that is present in the movement. The vast solar system of our body has endless possibilities to move, explore, create and discover new pathways for healing.

I will be teaching most of the class exploring the silence and sounds of the music, cueing with very little words, as my body leads the way. This is YOUR practice, YOUR discovery, YOUR body as a microcosm of the Universe. Bring YOUR body to the dance floor. You will hear ‘thank you’ coming from your greatest life companion, YOUR body.

Returning to San Antonio with boundless gratitude, Adelle

Nia: Tuesday 7:30am, Wednesday 9:15am, Friday 9:15am, Sunday 4:00pm

Nia FreeDance: Thursday 9:15am

Yoga: Thursday 12:00pm, Sunday 8:45am

Your body is a microcosm of the universe…
Anna Halprin, one of the most inspirational dance teachers of the post-modern movement

Click here and Check out Oil and Clay Studio! 




Moving with Purpose

What does the name Nia mean? 

I hear this all the time. Sometimes I laugh and give the long answer, and sometimes I just say, “Dancing with Purpose.”

When Nia was birthed, it was an acronym for Non-Impact Aerobics. Hmmm… that didn’t work. Nia does have impactful pressure on the body, specifically the bones (as does walking itself,) and gentle stress on the bones keep them stronger.

Then Nia was known as Neuromuscular Integrative Action… wow. A mouthful. While Nia does access neurons, muscles, and many other processes of the body in an integrative way, the LONG name brought some raised eyebrows.

Nia in Swahili means ‘with purpose.’ In Hebrew, Nia means ‘to move.’ While there are many ways of describing Nia,  (9 Movement Forms, 7 Cycles, 52 Moves, FreeDance, etc.) I love to say, “We move with purpose.”

As Madisyn Taylor writes below, nothing happens in our lives and in the world without purpose.

Everyday, I purposefully move my body to feel better, for health of my emotions, mind, and spirit. It is a choice as human beings that we make everyday.

What do you choose?

Now I Am… moving with purpose. Join me in class this week!

Check out the MANY special events, classes, trainings and loads of FUN that are on the horizon! CLICK HERE! 

Love, Adelle

Nia: Tuesday 7:30am, Wednesday 9:15am, Friday 9:15am

Nia FreeDance: Thursday 9:15am

Read more from Madisyn Taylor…

The path that speeds us toward our dreams can be a challenging and complex one, so it’s easy to get bogged down in confusion and insecurities. We often hesitate at the start of that path, questioning our purpose or our capabilities. Yet we should be moving forward joyously, eager to discover what destiny has in store for us. The universe has plans for us that eclipse anything we have dreamed of thus far. Though we must work diligently to fulfill our potential and to accomplish our individual missions, the universe is aware of both the quests we chose before birth and the goals we have formulated in adulthood. If we accept that it us watching over us and believe that it will facilitate our eventual success, the universe will provide us with the assistance and opportunities that enable us to make significant progress on our journeys of ambition.

Nothing happens without a purpose. Whether we attract success or repel it depends on our willingness to stay open to a wide range of possibilities and to embrace concepts like synchronicity. The universe is always ready to care for our needs, but we must not write off its loving attention as mere circumstance or chance. Likewise, we must endeavor to ensure that our egos do not become a barrier that prevents us from recognizing that even perceived mistakes and strife can be profound lessons that smooth the progress of personal evolution. When we understand that we only need to enthusiastically try our best to realize our objectives, the universe will take care of the details, propelling us forward in its unstoppable current. We may not always immediately understand the significance of certain experiences, but our trust will help us choose wisely at each crossroads.
The universe wants to see you accomplish your goals. No matter how long you’ve dallied or hesitated, it will always be there to put its plan for you in motion at the first sign of your faith. You can make the most of this aid by acquiescing to it rather than fighting it–nurture your dreams but do not attempt to micromanage every detail along the way. The universe will provide you with guidance and, if you heed that guidance, you will find your formerly stressful quest for success will become a journey of great joy. ~Madisyn Taylor, Daily Om


When Spirit gives a mandate…

Happy wet Monday friends! How about the rain?!

Yesterday in the 4:00 Nia class, I was teaching CELL-ebrate, and decided to put in another song from Spotify, giving the class a ‘mini’ Nia FreeDance class experience. We were dancing along, and I was giving pearls from Body, Emotions… and BOM! The music auto-magically changed.

I knew it was a mandate from Spirit when the song started out with, “Hokahey (Sioux for ‘Let’s do it’)” and then continued, “This Earth does not belong to us, WE belong to this Earth… We must take responsibility to make sure everything is healthy for the future of our children…”

Pearls came in from Body, Emotions, Mind and Spirit, as we danced a rain dance for the Earth. It was palpable and POWERFUL.

Guess what??? It POURED rain this morning, giving our spot on Earth relief, here in sun-baked San Antonio, Texas.

Do you listen to your heart and intuition? To Spirit mandates that say, ‘Let’s do it!’? What if we lived from our heart brain and intuitive knowledge that is coded in our body… how would life change? What would we manifest?

Some say it’s ‘woo woo.’ It IS some ‘woo woo’ with a whole lot of truth… its the power of positive thinking. The power to change the energy that greets us everyday, with a positive affirmation. By starting the day with a positive affirmation, as if it has already happened, we set it into motion. Manifestation.

Now I Am… Powerful, Strong, Flexible, Peaceful, Happy, Agile, Mobile, Accepting, Inclusive, Flowing, Present, Grateful… the list is endless!

Bring your affirmation to class and let’s manifest! 

SEE you in class… Adelle

Nia: Tuesday 7:30am, Wednesday 9:15am, Friday 9:15am

Nia FreeDance: Thursday 9:15am

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