Fitness Classes

Body Sculpt w/ Cassandra Nuamah
Thursdays 5:45pm-6:45pm
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


Rise & Shine Bootcamp w/ Keomi Tarver
Wednesdays 6:30am-7:30am


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. 


Zumba w/Laci Chisholm
Mondays 12pm | 5pm
Tuesdays 7:15pm
Wednesdays 12pm | 5pm | 7pm
Fridays 9:30am
Saturdays 9am


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!