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Books to read
  • Vagina: A New Biography
    Vagina: A New Biography
    by Naomi Wolf
Fabulous Women


Do you feel liberated, stuck in a rut or somewhere between?

The definition of 'liberated', according to the Collins English Dictionary, is: 

freed, released.

If you yearn for feeling more liberated, what does it take for you to get there? What is stopping you from getting there?

Or to put it in another way, what is the reason you don't feel more liberated in your life?

Also - to remind you about the new class on Fridays at 11:30 - 12:30 "Dance Sweat and Live", for women going through menopause, or who one day might. 

Here is a song to express feeling liberated.



Stop and Rest for 2-4 Seconds

Stress, stress, and stress. Running around like busy bees, do this do that, have to do this, have to do that... And it goes on and on and on!

So this week I have a really powerful tip: Stop and Rest for 2-4 seconds.

Seriously - it really works. When you are running around, literally, or running around in your head thinking about millions of things that need to be done or should have been done differently, physically and mentally just:

STOP what you're doing.


Take a breath in.


And then breathe out.


Stay with it for 2-4 seconds.


When you do this, you are treating yourself with a moment of being in the present and stillness. It's food for your well-being. 


Beautiful music and beautiful autumnal pictures in this video.


Move to feel Graceful and Alive

Now it's coming! The new, 4-week series of Nia classes on Fridays, starting Friday, 17 October: Dance - Sweat - Live!

I've been thinking a lot about this, what would be the reason for you to come to this 4-week movement and dance class?

Since I turned 50, a couple years ago, I've had a number of conversations with women who are going through menopause, and its symptoms. It can be lonely and frustrating. So I decided to dedicate these four weeks to women who are experiencing those symptoms.

In this 4-week Nia "course", we'll dance and move, feeling graceful and energised, with the aim of enjoying life despite going through the symptoms of menopause.

Each class will have a different focus to help you to cope better with the totally natural transition that the menopause is. The different focus subjects will be:

  • Physical Energy
  • Mental Energy
  • Emotional Energy
  • Spiritual Energy

Any woman is welcome to come and Dance - Sweat and Live. If you are not going through menopause or don't have any symptoms, come along anyway and support us who are, that would be lovely!

 I'm looking forward to seeing you and dancing with you soon.



Be kind to your Body this week

You might already know that I'm passionate about moving and dancing, primarily with Nia, of course, but almost any kind of movement. Every time I move with Nia I know and I can sense that I'm treating my body with kindness.

Here is a suggestion for you:Set up this week for you to be extra kind to your body. If you think about being kind to your body when you are exercising, moving, or dancing, you are being mindful. And with a "kind" intention I bet you enjoy it more, and are more likely to keep doing it.

What is the one thing you could do at least once a day this week?

Set it up so that you are more likely to remember doing it by choosing a certain thing that you do in a day, for example:

  • First thing in the morning, do some sort of stretching in bed before you get up, for a minute or so.
  • Wiggle your toes when you sit on the loo, perhaps one foot at a time to make sure you don't wiggle yourself off the loo!
  • Yes - what would you fill in here?.................

    Have fun with it. And remember to think about being kind to your body whenever you are doing your exercise. I'd love to hear your experience. 

    I often observe, if I get the chance, how a baby or a small child moves.

    Have a look at this two-year-old's moves.

    It's good for your body to connect to remember those innocent and freeing moves. 




    How Agile are you in your movement?

    This week we'll focus on your Agility. Agility is the second out of the five areas of fitness that are part of Nia, FAMSS:
    • Flexibility (how bendable you are, can you touch your toes etc. See last week's message.)
    • Agility
    • Mobility (how easily you can move).
    • Stability
    • Strength

    According to Collins English Dictionary Agility means: the ability to move quickly and be light on your feet.

    Since I started to practice Nia and improve my agility, I feel more alert and awake in my day-to-day life. Sometimes I play a song on the iPod and move around with agility, it really perks me up!

    So how do you improve your agility?

    By practicing start/stop. How fast you can start and stop. For example, a little jump to the left and then quickly stop and change to a little jump to the right. Repeat this a few times.

    Also, how agile are you in your hand and eye movements? The ability to control the movement of the body in co-operation with the body's sensory functions e.g. catching a ball is a good test of hand to eye co-ordination.

    As we grow older, this is a particular good exercise to practice daily so that we can avoid injuries from tripping and having a fall, for example.
    As always - be safe, take it easy - it's not a competition!