What is Nia?

Nia is a wellness and fitness format that combines the expressiveness of dance, the power and explosiveness of martial arts, and the mindfulness of the healing arts. The foundation of Nia is “through movement we find health.” With over 52 movements that mobilize the base, core and upper extremities of your body, Nia is a holistic practice that creates a pathway for you to explore both your movement potential and capacity for wellness. As you learn to listen and respond to your body, you begin to feel increased joy and pleasure in movement, which inherently improves your well-being.

 was co-created by Debbie and Carlos Rosas over 35 years ago and was the first non-impact aerobics practice that focused on joy, pleasure and designed movement around the body’s way. Nia’s philosophy is that “fitness must address the whole human being, not just the body. Exercise that’s done strictly for its own physical sake, divorced from the emotions and human spirit, isn’t satisfying, isn’t fun and eventually fails. To achieve whole-being integration, you must address the whole person. Nia accomplishes this by combining several classic movement forms.”

The nine movement forms that comprise Nia, that you experience in Nia classes, are:

  • Dance Arts: Jazz, Modern & Duncan Dance
  • Martial Arts: T’ai Chi, Tae Kwon Do & Aikido
  • Healing Arts: Feldenkrais, Alexander Technique & Yoga

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

I am a First Degree Black Belt level trained Nia teacher, the highest level of training for a teacher. I am also trained in several other Nia specialty practices: Moving to Heal, Nia 5 Stages and 52 Moves.

I discovered Nia in 2003 as part of my graduate training in the Experiential Health and Healing program at the Graduate Institute in Connecticut. The experience was truly transformational! After feeling paralyzed by grief, one Nia session opened the floodgates and allowed me to start moving and feeling alive again. I knew from that first day I wanted to share the magic of Nia with others.

2020 Spring and SummerI’ve practiced a lot of different types of movement. Nia is unparalleled. While there is a form and structure, there is also plenty of freedom and individuality. The guiding sensation of Nia is pleasure. The guiding principle is the joy of movement. Together, they make it so that through movement we can achieve a state of wellness in mind, body, heart and spirit.

My Nia classes focus on developing a student’s self-love and ability to feel joy in their bodies.

As a facilitator, I strive to create a loving, mindful and open space for you to experience the joy of movement, self-expression and healing power of the Nia technique.

I have used my extensive training and love for the in depth practice of Nia to create Archetypal Choreography, unique Nia-inspired routines that blend with archetypal storytelling.

My maiden name, Lucero, means “bright star.” I am excited to move, groove and share my light with you.


Nia Class Schedule:Nia Header_2018 (2)

Nia with Jennifer via Zoom Video (live)

Announcement: As the world monitors this global health crisis, I am moving classes online for the time being. I will assess this option on a week by week basis. In addition, I am relocating from California to North Carolina at the end of May. Below is a complete list of 13 classes I will hold before we move. After my move, online classes will start up again – likely sometime in mid- June, 2020. Look for updates on this page and in my newsletter.

You can register for these online classes via the links shared below.

Final Classes May 23-26Upcoming classes:

  • Saturday, May 23, 2020, 10:30AM PDT – register
  • Sunday, May 24, 2020, 10:30AM PDT – register
  • Monday, May 25, 2020, 10:30AM PDT – register
  • Tuesday, May 26, 2020, 6:00PM PDT – register


Please be sure to click on the links below to register. Your registration in advance allows me to contact you quickly in the event of an unexpected change (internet outage, illness, etc).

Each class will be one hour but I have allotted 1 hour and 15 minutes to allow for tech snafu’s and for a closing circle.


Fly May 23

Saturday, May 23, 2020

Class time: 10:30AM – 11:40AM PDT

Time zones: 10:30AM PDT | 11:30AM MDT | 12:30AM CDT | 1:30PM EDT 

Register in advance for this class:

Join us for an encore of the Nia routine, Fly!




Hamilton May 24Sunday, May 24, 2020

Class time: 10:30AM – 11:40AM PDT

Time zones: 10:30AM PDT | 11:30AM MDT | 12:30AM CDT | 1:30PM EDT 

Register in advance for this class:

Don’t throw away your shot! I am only teaching this once via Zoom :). Join us for my Nia-inspired routine to select music from the Broadway hit musical, Hamilton!




Memorial Day 2020Monday, May 25, 2020 – Memorial Day Morning

Class time: 10:30AM – 11:40AM PDT

Time zones: 10:30AM PDT | 11:30AM MDT | 12:30AM CDT | 1:30PM EDT

Register in advance for this class:

Join us for a special Memorial Day morning Nia class to a special playlist to send me off on our journey from California to North Carolina. 




Last Class in CaliTuesday, May 26, 2020 – Last Live-stream from California

Class time 6:00PM – 7:10PM PDT

Time zones: 6:00PM PDT | 7:00PM MDT | 8:00PM CDT | 9:00PM EDT | 3:00PM HST

Register in advance for this class:

Join us for my last Nia class being live-streamed from California with an encore of a special playlist to send me off on our journey from California to North Carolina. The next Nia livestream via Zoom class that I teach will be from North Carolina in mid-June!


After registering, you will receive a confirmation email containing information about joining the class/meeting.

Pay what you can:
Here is the info to make a payment of your choice, in exchange for the class experience:

What to wear and have with you:

  1. Have the Zoom link/meeting ID and password provided to you by Zoom (confirmation of your registration).
  2. Wear comfortable clothes to move in freely.
  3. We dance barefoot but if you need the additional support, feel free to wear flexible (and comfy!) sneakers or shoes.
  4. Have water nearby so that you can stay hydrated.
  5. Feel free to have a yoga mat, towel or chair for our last song.
  6. Optional: Earbuds or wireless headset. You may want to use a wireless headset/headphones – it appears to be a good way to hear the music more clearly. If not, feel free to hook up a speaker to your laptop, tablet or phone OR use the speaker in the device you are using. It’s all good! Make the choice that feels right for you.

Some helpful tips:

  1. If you are not familiar with Zoom, this webpage offers excellent instructions: https://support.zoom.us/hc/en-us/articles/201362193-Joining-a-Meeting
  2. Log in to Zoom a few minutes (5-10) beforehand. If you arrive late, after I start teaching, I won’t be able to grant you access to the room. When you log in, you will virtually ushered into a “waiting room.” As soon as I see that you are there, I will grant you access to enter the Zoom room where we will be dancing together. This extra time also allows us to greet each other, check in and play with the sound together 😉
  3. You may want to use a wireless headset – it appears to be a good way to hear the music more clearly. If not, feel free to hook up a speaker to your laptop, tablet or phone OR use the speaker in the device you are using. It’s all good!
  4. Find a place where you have some room to move around freely.
  5. When entering the Zoom meeting, put yourself on mute.
  6. Make Sure Your Sound and Video are ON – there’s a way to test this on your screen.
  7. Select “Speaker View” on the top right corner of your screen to have the image of me large and clear.
  8. Enjoy the class and each other <3

There will be no in person classes in the near future. I will continue to heed the guidance of the CDC and local government professionals. Let’s all do our part to flatten the curve.

Feel free to share this invitation with others!

Looking forward to dancing with you online until we can resume dancing together in person.

Promo Video:

Enjoy this short and sweet little promo video created by NiaSeattle first degree Black Belt teacher Jason Alan Griffin as part of the NiaSeattle Visibility Project. Check the NiaSeattle Facebook page for more videos of Nia teachers in Seattle!

Nia in action:

What to wear

Wear loose comfortable clothes that you can easily move and sweat in.
Nia is traditionally practiced barefoot. If, for health reasons, you must wear shoes, please ensure that they are “indoor” shoes only.

What to bring to class

Bring drinking water.
You may want to bring a towel.

Tips for class:

  • Listen to your body. In Nia, we follow the pleasure principle: if it feels good, keep doing it. If it doesn’t feel good, tweak it until you find what feels good for you.
  • Do less. Don’t worry about breaking a sweat at first. Instead, connect to your feet. Allow your feet time to develop strength so that you stay comfortable. Increase intensity gradually.
  • Give yourself time to “learn” the moves. Once your legs are dynamically involved, begin to add more movement of the core and arms. Increase complexity gradually.
  • Express yourself. Use your voice and breath to stimulate your core. Be yourself and move in your own unique and beautiful way. Let go of fear and dance.
  • Play. Instead of spending energy on expecting, analyzing, or critiquing, let your inner child come out and open yourself up to having an amazing experience.

What people are saying:

Read testimonials.