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Stone Soup~ Share your gifts and Be the Change!


Stone Soup~~~ A beautiful story and metaphor for BE-ing the Change. “The reward is a banquet that can nourish many.” Read on and have a blessed day! Adelle

Imagine a world in which we all shared our gifts and bounty with each other              rather than focusing on self preservation.

There are many variations on the story of stone soup, but they all involve a traveler coming into a town beset by famine. The inhabitants try to discourage the traveler from staying, fearing he wants them to give him food. They tell him in no uncertain terms that there’s no food anywhere to be found. The traveler explains that he doesn’t need any food and that, in fact, he was planning to make a soup to share with all of them. The villagers watch suspiciously as he builds a fire and fills a cauldron with water. With great ceremony, he pulls a stone from a bag, dropping the stone into the pot of water. He sniffs the brew extravagantly and exclaims how delicious stone soup is. As the villagers begin to show interest, he mentions how good the soup would be with just a little cabbage in it. A villager brings out a cabbage to share. This episode repeats itself until the soup has cabbage, carrots, onions, and beets–indeed, a substantial soup that feeds everyone in the village.

This story addresses the human tendency to hoard in times of deprivation. When resources are scarce, we pull back and put all of our energy into self-preservation. We isolate ourselves and shut out others. As the story of stone soup reveals, in doing so, we often deprive ourselves and everyone else of a feast. This metaphor plays out beyond the realm of food. We hoard ideas, love, and energy, thinking we will be richer if we keep to them to ourselves, when in truth we make the world, and ourselves, poorer whenever we greedily stockpile our reserves. The traveler was able to see that the villagers were holding back, and he had the genius to draw them out and inspire them to give, thus creating a spread that none of them could have created alone.

Are you like one of the villagers, holding back? If you come forward and share your gifts, you will inspire others to do the same. The reward is a banquet that can nourish many.


#BeTheChange #IAmTheChange #NiaFreeDance #NiaNow


Dem Bones… Da Noggin’!

Happy Tuesday Friends!

Did you know your head weighs between 8 and 10 lbs?  Imagine holding a 10 pound weight in one hand… for a LONG time. That is the weight that bears down on our spine whenever we are upright!

Our head is important in our daily activities and plays a vital role in our alignment and health. In Nia, we integrate our head in all our movements, keeping our spine healthy, flexible, and strong.

Through Head and Eye Movements (HEM), we organically move our head by using our eyes to follow our hands, or an imaginary butterfly through the room.  This allows us to learn and sense the design and function of our head and help us move with mindfulness and pleasure.

One of Nia’s 9 movement forms is the Alexander Technique, with the catch phase “Movement From the Top”.  The Alexander Technique teaches us to be in relationship with our beautiful head, and to connect with electromagnetic energy from above as we initiate our movements to keep the energy upward.  It is a gravitational force that lifts us up!

We can do this by imaging a feather is connected to the base of our neck, lengthening upwards toward the sky. Imagine that the feather is so tall you can tickle the belly of the clouds. This image draws attention upward, gently lengthening our neck and all seven cervical vertebrae.

We have 8 bones in our head, or cranium. EveryBody release your jaw, the only bone in the cranium that moves, and say ‘AHHHHH” and then SMILE!! Guess what? You have 14 facial bones that just moved!

Dem Bones… Da Noggin’! Bring em to class and let’s dance!

Love, Adelle

Tuesday 7:30am, Wednesday 9:15am,  Thursday 9:15am for *Nia FreeDance, and Friday 9:15am

A few pics from our FABulous weekend teaching in Dallas!


If you are an anatomy geek like me, check this out… Da Noggin’!

Bones of the head: There are 29 bones in the human head. They consist of 8 cranial bones, 14 facial bones, the hyoid bone, and 6 auditory (ear) bones.

  • The 8 cranial bones are the frontal, 2 parietal, occipital, 2 temporal, sphenoid, and ethmoid bones.
  • The 14 facial bones are the 2 maxilla, mandible, 2 zygoma, 2 lacrimal, 2 nasal, 2 turbinate, vomer and 2 palate bones.
  • The hyoid bone is horseshoe-shaped bone at the base of the tongue.
  • The 6 auditory ossicles (little bones) are the malleus, incus and stapes in each ear.


CELL-ebrate Your Bones!

Good morning friends!

This week, we are going to CELL-ebrate our Bones! Bones are the 206 structural parts of our body that create form and freedom, so we can dance through our day.

If we move from the bones, vertical/horizontal/rotational, then we are moving all of our muscles, joints, ligaments, tendons and connective tissue… YUMMY!

The new Nia routine that I choreographed, CELL-ebrate, was released internationally on Friday. I just returned from a FUN long weekend in CaliforNia, premiering CELL-ebrate on Saturday morning, at the beautiful studio of my dear friend Kate Nash, Cosmotion. It was a true celebration of life itself, with the wonderful CaliforNia community coming together to sing, sound, and dance.

I have attached the YouTube promotional video from Nia HQ about CELL-ebrate, as well as a few Cali-Nia pics. FUNtastic to be in our amazing worldwide commUNITY!

Join me for Nia FreeDance, Nia, and Yoga, as we CELL-ebrate our Bones!

LOVE! Adelle

Thursday: Nia FreeDance 9:15, Yoga 12:00… Friday: Nia 9:15… Saturday: Nia 9:30 Sunday: Yoga 8:45, Nia 4:00pm, all at The Synergy Studio!


FUN weekend ahead, as Joanie and I team-teach the new routine Sacred on Saturday at 9:30 and Sunday at 4:00. We will celebrate our bones in the dance!

CELL-ebrate video, Click here!



Be The Change… CELL-ebrate!

Good morning Friends,

I write a lot about BEing the change. Today, I read the following excerpt from Madisyn Taylor, of DailyOm, about The Ripple Effect. THIS is BEing the change.

I am anticipating the release of the new Nia routine CELL-ebrate on Friday, June 30, 2017. I choreographed this routine with the intention and courage to ‘BE the change’ in my heart.

I believe we can each BE the change that we want to see. Mahatma Gandhi was wise beyond this world.

Connection to others, BEing of service in community, with the courage to BE the change will shift the energy.

Read on and have a BEautiful day!


The Ripple Effect


The impact you have on the world is greater than you could ever imagine, and the choices you make affect the whole.

In a world of six billion people, it’s easy to believe that the only way to initiate profound transformation is to take extreme action. Each of us, however, carries within us the capacity to change the world in small ways for better or worse. Everything we do and think affects the people in our lives, and their reactions in turn affect others. As the effect of a seemingly insignificant word passes from person to person, its impact grows and can become a source of great joy, inspiration, anxiety, or pain. Your thoughts and actions are like stones dropped into still waters, causing ripples to spread and expand as they move outward. The impact you have on the world is greater than you could ever imagine, and the choices you make can have far-reaching consequences. You can use the ripple effect to make a positive difference and spread waves of kindness that will wash over the world.

Should the opportunity arise, the recipient of a good deed will likely feel compelled to do a good deed for someone else. Someone feeling the effects of negative energy will be more likely to pass on that negative energy. One act of charity, one thoughtful deed, or even one positive thought can pass from individual to individual, snowballing until it becomes a group movement or the ray of hope that saves someone’s life. Every transformation, just like every ripple, has a point of origin. You must believe in your ability to be that point of origin if you want to use the ripples you create to spread goodness. Consider the effect of your thoughts and actions, and try to act graciously as much as possible.

A smile directed at a stranger, a compliment given to a friend, an attitude of laughter, or a thoughtful gesture can send ripples that spread among your loved ones and associates, out into your community, and finally throughout the world. You have the power to touch the lives of everyone you come into contact with and everyone those people come into contact with. The momentum of your influence will grow as your ripples moves onward and outward. One of those ripples could become a tidal wave of love and kindness.


Time to breathe! Time for Prana!

Good evening Nia Friends!

Ahhhh!!! Smelling the moment of right here, right now. It has been a marvelous two weeks of learning, experiencing, and celebrating our amazing community, and four new Nia White Belts who graduated yesterday!

 Joanie and I are thrilled for you!

Karen, Loretta, Trish and Todd… Congrats!








In this moment, notice your breath, your PRANA, your life-force energy…

When your breath is deep, steady, and rhythmic, do you feel strong, calm, energized and secure?
When your breath is shallow, nervous, erratic, or rapid, do you feel uneasy, insecure, stressed, weak?

By bringing awareness to our breath as we dance through our day, we can relax, slow down, and bring ourselves to the present moment. Breath is our life force and has the power to heal us by simply doing what our body is designed to do.

Take a deep breath right now, and as you exhale sense how your shoulders and jaw slowly release. Take another deep, full, cleansing breath, and exhale using sound, ‘u’… ‘o’… ‘e’… ‘a’… ‘i’ What do you sense in your body? Is your mind more clear? More quiet?

Our breath is a wonderful tool we have available to us all the time… a tool that can still our mind, relax our body, and quiet our emotions.

We’ll focus on our Breath this week in our Nia class.  Just bring your body… your breath will come along too!

Time for PRANA!

Breathing with love, Adelle

Nia:  Tuesday 6:45am, Wednesday 9:15am, Friday 9:15am

Nia FreeDance: Thursday 9:15am

Celebrating with our new Nia White Belts!


Living Meditation in the midst of…

Good evening! An evening of Living Meditation…

There is something about the sunrise and the first few hours of the morning that make me feel cleansed and rejuvenated, ready to move forward enthusiastically. As the day wears on, I tend to lose some of this dynamic energy and the inspiration it provides. With multiple tools to draw from, many times I turn to the practice of Living Meditation.

In Nia, the practice of Living Meditation comes to us through Principle #5, Awareness. Through awareness of where our body is at rest, even when in class or moving through our day, we can find peace in every moment, and rejuvenate ourselves with inspiration.  Finding peace in the chaos brings our body closer to homeostasis, where our energy is balanced within and without.

Join me in class this week, as we focus on Living Meditation. By cultivating that rising sun energy inside ourselves and finding Living Meditation in every moment, we can carry it with us to light our way through any time of day or night, drawing on its power to awaken and renew our spirit.

Tuesday 7:30am, Wednesday 9:15am

Thursday 9:15am*Nia FreeDance

Thursday 12:00 Yoga

Sunday 8:45 Slow Flow Yoga

AND… My classes teaching with Joanie resume this weekend, as the White Belts complete their training! Yipppeee!

I hope you will join us on Friday 9:15am, Saturday 9:30am and Sunday at 4:00… when we celebrate with their graduation dance!

In peace, reflection, and love,





Pineal Gland, Third Eye, Light, Dark, Wow! Sooo cool

Have you heard the term third eye, or intuitive center ?

At the YogaFit MBF Conference that Joanie and I attended in Minneapolis, I was intrigued by something I learned… the Pineal Gland, which lies between the two hemispheres of the brain, is made of the same genetic structure as the eyes. It is considered a dormant photoreceptor, and its primary responsibility is to produce melatonin, a hormone we need to sleep.

It is literally located between the our two ‘seeing’ eyes.  The third eye is actually an eye, responsible for absorbing light and dark to turn on and off our body.

How cool is that???!!!

One of the 52 Moves in Nia, called Head and Eye Movement, means using three eyes?! I LOVE this!

Bring all three eyes to class this week, and dance the intuitive ‘seeing without seeing’, ‘knowing without knowing.’ Our bodies have sooo much intelligence. We call it Body Wisdom, Body Literacy.

Wise body indeed.

I have more copied below. Read and learn about your fascinating third eye, the principle seat of the soul.

SEE you in class!

Tuesday 7:30am, Wednesday 9:15am, Thursday 9:15am, Friday 9:15am, all at The Synergy Studio!


From MindBodyGreen: When sunlight hits your eyes, a message is sent to your brain’s pineal gland to slow down producing your sleepy-time hormone melatonin. As the sun goes down it signals your body to ramp up melatonin for you to get a good nights rest. During darker, winter days the sunlight can’t shut off the melatonin mechanism as much during the day, leading to lower production at night, causing poorer sleep

From Wikipedia: The pineal gland, also known as the pineal body, conarium or epiphysis cerebri, is a small endocrine gland in the vertebrate brain. The shape of the gland resembles a pine cone, hence its name. The pineal gland is located in the epithalamus, near the center of the brain, between the two hemispheres, tucked in a groove where the two halves of the thalamus join. The pineal gland produces melatonin,a serotonin derived hormone which modulates sleep patterns in both circadian and seasonal cycles.

From the point of view of biological evolution, the pineal gland represents a kind of atrophied photoreceptor. In the epithalamus of some species of amphibians and reptiles, it is linked to a light-sensing organ, known as the parietal eye, which is also called the pineal eye or third eye.

René Descartes believed the pineal gland to be the “principal seat of the soul”.


Adaptability… what does it mean to you?

Good morning!

Adaptability… what does it mean to you? 

When I think of adaptability, I think of flow, movement, mobility as well as stability. In my physical body, I relate adaptability to my joints, the movers of energy.

Joints allow us to release the stillness of the night, opening to possibilities with each yawn and stretch, reaching out with flexibility and becoming bigger. They also allow us to draw in closer, to engage our muscles with strength and pull them to the bone, becoming smaller. I am fascinated at the multiple directions that different joints are designed to move. Elbows and knees hinge, shoulders and hips rotate, wrists and ankles circle, hips shimmy, and our spine undulates in all directions. How lucky we are to have these wonderful parts of our body that are metaphors for adaptability!

Join me this week as we hinge, rotate, circle, shimmy, and undulate, dancing our joints to health and well-being.

Joanie and I have a Nia White Belt starting this coming weekend! Join us in classes on on Thursday evening, Friday and Saturday morning, and Sunday afternoon, as we team teach with LOTS of adaptability and plenty of FUN! PS. You can still join in for the entire experience by clicking here!

AND, a reminder that our Tuesday/Thursday morning classes have made the shift to a 7:30am start. Dance with YOU soon in our early classes! 🙂

Have an adaptable week, and I’ll see you on the dance floor!

Love Adelle

My classes this week:

Nia: Tuesday 7:30am, Wednesday 9:15am, and Thursday 5:30pm, Friday 9:30am, Saturday 9:30am, and Sunday 4:00pm with Joanie

Nia FreeDance: Thursday 9:15am

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

Read on for more on adaptability from the wise Madisyn Taylor!

You may have noticed your ability to adapt well to new circumstances, which could have you feeling clever and flexible. Acknowledging your skills, you may look for innovative ways of consciously making the most of these abilities rather than waiting for life to give you more reasons to use them. You may find that you even become somewhat bored without new challenges, so you might want to seek a situation that involves a variety of circumstances to keep you engaged. This could mean a different job, living situation, hobby, or volunteer position that allows you to utilize your love for puzzle-solving and defying normalcy. Today, by taking stock of what interests you and what you are good at, you can make choices that make life more fully enjoyable.  *Insert from Adelle: Take a Nia class everyday!

We may not realize that we have the ability to adapt and thrive unless life’s challenges give us the opportunity. But we can take that opportunity and build upon it by making the most of what we’ve learned. By being proactive we are telling the universe that it doesn’t need to send any more challenges our way just to give us the chance to discover our talents and prove our mettle. Instead, we actively co-create with the universe by giving it direction with our thoughts and goals. Just like the irritation of an oyster produces a pearl, we can take life’s challenges to make our lives precious and beautiful. Today, by learning about yourself from life’s experiences, you learn to create even better experiences for your future. *Insert from Adelle: Take a Yoga, JourneyDance, or HoopDance at The Synergy Studio!

200 Hour Yoga Graduates from YogaFit in Minneapolis! Joanie joined me! 🙂


Support Inside + Out!

Happy Monday friends!

This morning, as I completed a 45 minute video from Yoga International, I relaxed into shavasana, and reflected on the experience. I was struck by the amazing support of my skeletal system.

With 206 bones constantly shifting and aligning to walk, dance, practice yoga, lift weights, sleep, or whatever else encompasses my day, I’m amazed at how my bones can move in so many directions… vertical, horizontal, and rotational. Bones inspire my 700+ muscles to push, pull, expand, contract, twist and turn, keeping them healthy, strong and flexible.

Moving from the bones provides the support from inside to out, underneath and behind, as we like to say in Nia.

206 Bones inspiring over 700 Muscles… endless potential and possibilities!

Nia White Belt Principle #10: X-ray Anatomy. 

I hope to see you in class this week, as well as in the Nia White Belt that Joanie and I have coming up! There is still time to sign up for June 9, 10, 11 + 23, 24, 25… 6 days just for YOU.  We only have one life this time around, and there are so many juicy, amazing ways to learn and connect to the greatest companion we have… our body!

PLEASE NOTE the time change for Tuesday morning! Consensus was to change the start time to 7:30am. Come on down to The Synergy Studio before the traffic kicks in!

With love,  Adelle

My classes this week:

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

Nia FreeDance: Thursday 9:15am

Yoga: Thursday 12:00pm

Create ART from the heART!

Happy New Week Friends!

Post Mother’s Day and Granddaughter Nora’s 1st birthday weekend, I have been reflecting on the many ways that all of us are nurturing, supporting, and loving one another. We are all mothers to somebody, whether its a friend, a colleague, a family member, or even a stranger. ‘Mothers’ come in all shapes, sizes and genders. I love our worldwide community!

We exude the energy of the ‘feminine’, the energy of ‘mother,’ when we give another our full presence, listening and accepting without judgement. Through opening our heart to someone else, we are being a leader of peace…  a shape-shifter of love.

When my heart feels closed in and protective, all I have to do is consciously move my chest all directions… front, back, side to side… and my heart chakra shifts into a more open, expansive, and flowing space. I continue to be amazed at the power of movement as medicine. Medicine that moves creative energy and frees my body, mind, emotions and spirit, so that I am truly present for the next moment of my life.

Are you ready to create ART from the heART?

Join me in class this week! Let’s drink the medicine and create!

Tuesday 6:45am, Wednesday 9:15am, Thursday 9:15am, Friday 9:15am, and Sunday 4:00pm

Love! Adelle

I have a few pics below from my heART-filled weekend with all 7 of the precious people that I’m so lucky to have in my life, as well as my special angel Nora. A year has flown past!

Precious angel Nora… one year old!

Emily, Austin, Adelle, Cameron, Nora, Sarah, Louisa, Laura, and Tyler

MoMo and NoNo

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