Fitness Classes

Body Sculpt w/ Cassandra Nuamah (returning in January)
You will define, sculpt and build lean muscle. We will be focusing on intense isolation exercises with body weight working your entire body for a fully body workout.Strengthen your core legs and arms, improve your strength, and flexibility while burning fat and calories!

Cassandra Nuamah, aka "Coach Cass" is danceaholic, travelista and fitness fanatic that makes healthy living and positive energy contagious. She's a certified personal trainer, group exercise instructor, and health and wellness coach. After losing 50 pounds and transforming her lifestyle,  her mission is to help individuals, groups and organizations live happier and healthier lives. She believes that in order for us to be successful, make money, and network, we have to be well. Our health physically, mentality and spiritually is so important for our growth and stability. She has given a variety of wellness seminars, group fitness classes and workshops on the topics of healthy living, positive thinking, de-stressing, time management and fit body strategy to numerous organizations and groups all over the world. She teaches an African Dance Workout called Kukuwa® African Dance Workout ( kukuwafitness.com) created by her mother Kukuwa.  This awesome African Dance Workout allows one to travel to Africa without their passport through music and dance. Therefore she and her mother organize yearly Fitness and Cultural excursions to different countries in Africa each year so people can experience the continent for real. Coach Cass and mother Kukuwa travel the world certifying instructors in Kukuwa® African Dance Workout and making the fit and healthy lifestyle contagious African style.If you'd like to receive weekly wellness tips and motivation from her along with her monthly workout calendar, and more information on her next group fitness and cultural African excursion, signup on her site at wellnesswithcoachcass.com or email her at cass@wellnesswithcoachcass.com


Clash Cardio w/ Ilana " Illy" Warner

Ilana, affectionately known as ILLY, hails from the Bronx with roots in St. Kitts. She holds her small island heritage near to her heart and blends it with both traditional and urban West African sounds and styles. From St. Kitts to Senegal, Grenada to Ghana, Trinidad to Togo, Barbados to Nigeria, ILLY created what she likes to call ILLY's Dance Clash!  CLASH Cardio is a dance fitness edition of ILLY's DANCE CLASH with simplified CLASH routines to focus on endurance, sweat and  stamina! 


Kukuwa w/ Courtney Thompson

Get ready to explore Africa without a passport and learn to move muscles you didn't know you had! KUKUWA® African Dance Workout is not only a workout, its an education and journey one experiences each time they move their boombsey®. The workout has you immediately moving your arms, waist, legs and hips to a blend of Central, East, South, West, and North African rhythms. It will take you on an exotic African Expedition pumping FUN through your veins, burning crazy calories and sweating buckets. KUKUWA® African Dance energy adds living flavor to your workout, nourishing both body and soul. You can burn up to 1000 calories within one 60 min Kukuwa® class. It is open to all dance fitness levels!

Courtney is an avid lover of the African Diaspora who continuously gravitates towards expressing her African Roots through her first love, Dance. Some of Courtney's first memories include the stage, confirming her purpose on earth as a performer. She trained in various dance styles including Tap, Ballet, Latin, Hip Hop, and Reggae, but her favorite being the derivative of them all, African Dance! While attending Howard University, she expanded her love for African Dance by joining then leading one of the most revered African Dance Troupes, “Omoge”.

After finally focusing on her holistic health, she reached major fitness goals by changing her diet (Go Vegans!) and exercise regime to dance away the excess weight and stress (Adios 70lbs!). She currently aims to empower others to find the enjoyment, empowerment, and life-long benefits of fitness and wellness through African dance fitness as a certified KUKUWA® instructor who is excited to share African dance fitness with the world! 


abunDANCE w/ Keo
Rooted in empowerment and gratitude, abunDANCE with Keo is a high energy dance class using various dance movements such as Hip-hop, Afro fusion, twerk, and other art forms to promote creativity, liberation and abundance. Creating spaces for authenticity, outrageousness and joy!

Rise & Shine Bootcamp w/ Keomi Tarver

A challenging and fun workout for your entire body, using calisthenics such as pushups, squats, jumping jacks, crunches and other body weight exercises. Class playlist contains explicit hip hop music with explicit lyrics.

San Diego native, and Brooklyn transplant, Keomi Tarver is a dancer, writer, lover, teacher and friend. She began training at the age of 12, and is skilled in Modern, West African, Hip Hop, and Interpretive Dance. Throughout the last decade, Keomi has showcased her work on various stages and respected institutions including San Diego State University, Yale University, the Brooklyn Museum of Art and SummerStage. In 2010, while performing in “Hip Hop Saved My Life,” a celebration of Hip Hop through spoken word, dance, music and art, Keomi was inspired to continue the journey of combining spoken word and dance. In 2014, Keomi wrote, choreographed, and directed “Love & War.” Infused with dance and poetry, “Love & War” welcomed the vulnerability and work that love and war can bring to the surface, leaving us exposed and, eventually, free. Also in 2014, Keomidirected, produced, and starred in “Superpower,” a powerful video showing the power of choice. Inspiring our communities to be loving, courageous, and free. 

Keomi is the Director and Choreographer of abunDANCE with Keo, where she uses movement, facilitation, workshops, and love to encourage her community to create, live, and love abundantly. She is known for her strong and unapologetic movements, her transparency, and her smile. Her purpose is to use her gift to remind others how valuable and beautiful they are. You can findKeomi teaching her students the elements of Hip Hop throughout the 5 boroughs of NYC, creating affirmations with her friends, and hugging her mother. 


Strength & Stretch w/ April Frazier
Strength & Stretch is a beautiful way to start your Saturday while strengthening and stretching your muscles for dance! The class is a fusion of 30 minutes of Pilates/barre and 30 minutes of luxurious and juicy stretching. Pilates and barre focuses on small movements of high repetition to intentionally tone muscles surrounding your joints while the stretching will lengthen your body beautifully. The class will have you feeling sleek, toned and invigorated.

unnamed.jpg

 

April was introduced to the beauty of mind body connection through dancing at the age of five. After dancing throughout her life, April has studied yoga,mindfulness, dance and fitness with a focus on social justice and self empowerment through mind body connection for over 10 years. In 2010 she was certified in her 200 HR teacher Dharma Yoga certificationand has since brought yoga into under-performing schools as a means of social justice and peace. She is a NASM certified personal trainer with a background teaching boot camp, Pilates and kickboxing classes. She is also certified in Yoga for 12 Step Recovery, a program that connects the spiritual principles of yoga with addiction recovery. She teaches yoga and meditation in addiction centers in low-income areas throughout New York City. She recently received her leadership training with Off the Mat and Into the World, a program that connects yoga with social justice initiatives. She is extremely thankful to hold space for her students to reconnect with their body and inner teachers through fitness and wellness practices. Living in Crown Heights,she loves how Fit4Dance is for the community and with the community. 


Zumba w/Laci Chisholm
Zumba is dance fitness. Each class is filled with dance routines from different genres designed for you to follow along without direct instruction. The more you come the easier it gets! It's important to know that it usually takes 5-6 classes before you start to feel comfortable with the movements. Just relax, breathe, have fun and don't worry about what you look like in the mirror! Either way you're going to get an amazing workout especially with Laci! 

Born in Rock Hill, South Carolina, Laci Chisholm has been dancing nearly as long as she has been walking. A gifted and outgoing child, Laci’s desire to express herself has driven her passion for dance and given her a remarkable creative outlet. Laci studied dance intensely throughout her adolescence perfecting her craft and developing her ability to share the skill of dance with others. With a strong performance background Laci has studied several genres of dance including African, Jazz, Haitian, Hip-Hop, and Tap. While attaining her undergraduate degree at the University of North Carolina at Chapel Hill Laci never lost her zeal for dancing. She was the principal dancer of Opeyo, her college’s Hip-Hop dance team. In addition to performing with her collegiate dance troupe, Laci took a serious interest in sharing her love of dance with others. She nobly founded an after school hip-hop dance class for students due to a lack of resources in the community. Having had such success in building relationships with children through dance Laci assumed several positions after graduating where she was responsible for choreographing and teaching both competition routines and recital pieces respectively for Cheer America and the Academy for Performing Arts in North Carolina.

Laci moved to New York City in the summer of 2006. She studied with the Hip Hop Dance Conservatory for a year and has performed at the legendary Apollo Theater and on the Rachael Ray Show. Though she loves to perform, Laci found her calling in education, receiving her Masters of Science in Education from Hunter College and has spent most of her career in that field, though dance was never far from her heart. She started Fit4Dance in 2014, with the intent of providing fun, challenging, and effective dance fitness classes to beautiful women across New York City. It has been her lifelong dream to operate a dance studio offering a variety of dance + fitness formats that have helped her maintain a healthy, fit, body.

Laci is a certified Zumba instructor, a graduate of the Shape-Up NYC Instructor Training Program, a certified group fitness instructor through the Aerobics and Fitness Association of America (AFAA) and American Council on Exercise (ACE).  Laci truly believes that dance has the ability to elevate the spirit, focus the mind, and center the body. This belief is evident in her high energy classes where her infectious smile and encouraging words will almost make you forget you're even exercising!