By David Beers

Parts one and two of this series on fitness classes in Norfolk highlighted the classes offered at Battell Chapel, but that is not the only venue in town offering fitness classes. There are also group fitness classes almost every day in a lovingly restored carriage barn just south of town. Located at 109 Litchfield Road, this is a special space of old wood and mirrors, with carriage-wheel skid marks adding historical resonance to the heated wood floor. The classes Michelle Childs offers here are perfect for this intimate space, and many of the participants are drawn from outside town.

Childs offers three classes: Beginner Pilates on Mondays and Fridays from 10:30 to 11:30 a.m., Intermediate Pilates on Mondays and Fridays from 9 to 10:15 a.m., and Nia on Tuesdays and Thursdays from 9 to 10 a.m. The cost is $8 per class.

Since her Oklahoman childhood, Childs has been physically active, and was a ballet student for many years. She was modeling in New York City when marriage to a Norfolkian brought her north in the early 1980s. While keeping up her modeling career, Childs began teaching aerobics classes as soon as she arrived. This led to a new career owning and running the Litchfield Athletic Club. Upon the sale of that business, she renovated the carriage shed on her property into a fitness and dance studio. Childs has now been a certified Pilates and Nia instructor for 25 years.

The two Pilates classes are similar, except that the beginner one is a bit less challenging than the intermediate. The classes begin with everyone gathering up two round rubber stability cushions, an elastic resistance band and a mat. You then find a spot on the floor and get down on your mat. Some relaxing music starts up as Childs gradually guides you through warm-up poses and then on to specific movements that improve core strength, balance and flexibility. Some of the movements and poses are combined with coordinated breathing.

Each exercise focuses on improving the flexibility and strength of specific muscles and joints. Emphasis is put on extending, flexing and rotating each muscle and joint. Even though most of the movements are done slowly, I found many of them challenging. My torso muscles got a workout, and my spine was put into proper alignment by using the cushions. The bands were used to stretch and elongate the muscles.

Nia is an acronym for Neuromuscular Integrative Action. According to Childs, it is a mind/body conditioning program that combines the martial arts, healing arts and dance arts. Nia is considered a non-impact aerobic workout. While the Pilates class was all about slow strong movements and poses, the Nia class was all about continuous movement (not slow, but not crazy fast). It was like a dance class, with a definite emphasis on balance and proper spine posture. There were a lot of flowing turning steps choreographed to relaxing music. Many times, I felt like an elegant crane dancing with my wings outstretched.

For both the Pilates and Nia classes, the routines change from class to class, although the overall pattern of exercise stays consistent. Childs tries to tailor the routines to the participants’ needs and abilities. I recommend discovering this warm space and its friendly face.

This is the third in a three-part series about exercise classes in Norfolk.

Photo by Bruce Frisch: Classes taught by Michelle Childs, second from right, emphasize balance, strength and flexibility.