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Welcome to Synergy

Hello and welcome to Synergy, where for the last decade we have been passionately pursuing our mission--to help our clients chart their personal paths to wellness. Synergy is the first studio of its kind in the Cookeville area. Our focus is on mind/ body disciplines, or exercise techniques that clear our busy minds by asking us to focus on our breath, pay attention, and carefully control our bodies. This mindfulness, focus, and precision inevitably bring about marked results in our physique. They also bring myriad holistic results, including improvements in concentration, focus, agility, balance, posture, stamina, and mental/physical endurance... just to name a few. 

Joseph Pilates once said, "physical fitness is the first requisite to happiness." Although it may be debatable whether physical fitness itself is in fact the FIRST requisite to happiness, it is undeniable that reaching our optimum level of health, wellness and vitality adds to our enjoyment of everyday life, and it provides a practical ability to function productively within our bodies. 

Whether you are a seasoned athlete, someone who is recovering from injury or illness, or someone beginning a fitness regimen for the very first time, Synergy will work, together with you, to develop the right approach for you personally. Mind/body disciplines vary, as do personalities, and at Synergy we pledge to bring any and all of our resources to bear on finding the ideal program for you - one that not only suits your personality, but one that takes your individual needs into consideration, and fits appropriately into your lifestyle; one that you look forward to, rather than dread. One that is powerful enough to show physical results, but calm enough to bring rest and stillness when needed.

We offer a diverse schedule of regular weekly programming, as well as special events, workshops and guest teachers. Our in-house staff features the most talented, well-trained and experienced professionals in our region. We know you'll find something you love at Synergy!


It's HOT out there...

But cool in our studio! Get out of the heat...and come into our tranquil space, for a break from the dog days of August! So many ways to care for yourself and restore your energy this month...

1st Sunday Community Classes for the Komen Foundation

Sunday, August 6

This COMMUNITY yoga class meets on the first Sunday of every month, is 100% donation based (give what you can) and all proceeds go to the designated charity. The class style may vary slightly from month to month, depending upon the teacher. All levels welcome. 60 min. Classes will be taught by Stephanie Chance, RYT. All proceeds go to Susan G. Komen-Central Tennessee. Their mission is to save lives by meeting the most critical needs in our communities and investing in breakthrough research to prevent and cure breast cancer. Learn more at http://komencentraltennessee.org/

MFR (MyoFascial Release) Yoga

Tuesday, August 15 @ 5:30 p.m. -AND- Saturday, August 26 @ 10:30 a.m.

Do you enjoy the deep stretch of yin yoga? Or the deep relaxation of restorative yoga? If so, you will simply love this special session with guest teacher Sheri Brimm, P.T., an Advanced John Barnes MFR Therapist. Using props like small air-filled balls and foam rollers, MFR techniques will be combined with yoga to release long-held tension in the body. Sheri will provide hands-on adjustments to encourage students to sink more deeply into their practice. MFR employs the techniques of "Unwinding" and "Rebounding," active stretching and bouncing movements for the purpose of increasing vibration and hydration at the cellular level, releasing adhesion and scar tissue. Leave feeling relaxed and refreshed. Some students may experience decreased muscle spasm and reduced pain through these therapeutic techniques. 90 min. $25 to walk-in, or use 2 off your class package to attend. Register here for Tue, Aug 15, and/or Sat, Aug 26.

Intro to Hatha Yoga

Saturday, August 19 @ 9:00 a.m.

Are you intrigued about yoga but don't know where to start? This 90 min class is designed for beginners and is the perfect introduction to some of the foundational concepts of western yoga. You will learn about proper posture, and the four basic movements for a healthy spine, which will be done seated, standing, and even lying down. You'll learn a basic yoga breathing technique that can be used anywhere anytime, to help you focus, relax, and oxygenate your body. Learn how to connect movement to breath using short simple movements. Students will leave with a better understanding of different types and styles of yoga, and will experience a small taste of several styles that are currently being offered at Synergy. Class will finish with a deep meditative relaxation. Your teacher will be available after class to answer questions and help you determine next steps. This class is the first step on the path of your yogic journey. Taught by Petti Groth, ERYT-500. 90 min.$25. If you have a 10-class package, this class may count as two off the package. Register here.

Intro to Pilates Matwork

Saturday, August 19 @ 10:30 a.m.

Are you an absolute beginner to Pilates and don't know where to start? Join us for this 90-minute session that introduces students to the fundamentals of Pilates (pre-pilates exercises) as well as several exercises from the classical Pilates mat repertoire. Every Pilates practice should begin with learning proper breathing, contraction of the abdominals ("the scoop"), how to lengthen and decompress the spine, and stabilize our joints. This session will teach you all of this and more! Modifications will be given, so all exercises will be accessible to all bodies. Your guide for this workshop is Stephanie Chance, and she will be available after class to answer questions and help you determine next steps in your practice. 90 min. $25 or use 2 off your 10-class package to attend. Register here.

The Bridge: Pelvic Stability Workshop

***This workshop has been rescheduled for October 7 @ 10 a.m.***

This innovative workshop is the first in a series designed to help women who have felt that they are not able to exercise—especially those who suffer from underlying hip, pelvic or lower back problems. Many ladies with these issues have previously had physical therapy or other treatments, but have reached a plateau short of their desired activity level. Are you unable to progress beyond your prescribed home exercises, or trapped in a cycle of re-injury when you attempt activities you used to enjoy? This workshop will help you to “bridge” beyond your current activity level, and prepare for regular exercise. Combining principles of pelvic physical therapy with the fundamentals of Pilates and yoga, you will be able to enhance and build upon your current movement capabilities. You’ll learn to exercise in a safe and effective way, honor your body, and strategically prepare for regular exercise classes. Leave with “homework” and tips for building your own personal practice. Discover ways to protect your body and prevent further injury, through body awareness. Build core strength, increase your flexibility, and enhance your mood. Bridge the gap from fear of exercise to the joy of mind/body movement! Developed and taught by Marsha Bowman, PT, DPT with Petti Groth, ERYT-500/PMA-CPT. 2 hours. $35 or use 3 off your Synergy class package to attend. Register here.

Prerequisites: ability to go up/down stairs to the studio, and ability to get down into the floor and back up.

Care for yourself, and help care for others. When you register for The Bridge, 50% of the fee will be given to Next Step for Life, a transitional program helping young women aged 18-25 by providing lodging, food, and other basic needs. To learn more about Next Step for Life, visit: nextstep.life.

Yin Yoga

***This class has been rescheduled for 5 p.m. Mon, August 28***

Go deep. Open up. Surrender all. Yin yoga is the quiet, passive version of yoga that allows us to tap into our deeper tissue, fascia, and joints, as well as the vulnerable places of the self, like our mind and emotions. In this class, we'll glide progressively from gentle opening postures to deeper, longer holds that are soft in approach but subtly intense. Through the use of props and self-alignment, each student will have the opportunity to explore the limits of the body, create openness, and trigger the body and mind to fully surrender. With guidance from the instructor through verbal cues and physical assists, the student will navigate each pose in their own body. This allows for deeper listening to the self and a willingness to be present and fully accepting. Come enjoy a sweet release of stress in this practice suitable for all levels.Taught by Nicole Pugh, RYT. 50 minutes.

***Make Monday night, Aug 28 a mini-yoga retreat! Consider attending BOTH the 5pm Yin AND the 6pm Slow Flow, for two complementary styles and teachers—a well-rounded 2-hour yoga experience!

4th Sunday Restorative Yoga

Sunday, August 27 @ 4 p.m.

 Join us for this special time of R&R. A deeply nurturing practice including deep cleansing breaths, affirming thought patterns, and a classical sequence of restorative poses. This sequence allows for complete rest, relaxation and restoration of the body & mind. Absolutely no experience necessary. Many props are used, including blankets, blocks, straps, bolsters, yoga chairs, and eye bags. Poses will be propped to allow complete comfort and deep release. Finish with a special relaxation/guided meditation. This is the perfect opportunity to show lovingkindness to yourself. Leave feeling open, balanced and serene. Taught by Dawn Thierry, RYT-500. $25 or use 2 off your class package to attend. 90 min. Register here.

Early Bird classes!

Morning Vinyasa (Yoga) - Mondays -AND- Fridays @ 6:30 a.m. with Nicole Pugh, RYT

Now you can get your morning dose of yoga TWO days a week!  Like shot of espresso, this class will kickstart your day with all the things you love about vinyasa yoga. We'll move through an energizing flow that will build heat, strength, and flexibility, all while getting centered and grounded with our breath. Leave ready to take on the day! 60 min. Basic yoga experience recommended. $12 to walk-in or use 1 off your Synergy class package to attend.

Morning Cup of Joe (Pilates)-Mondays @ 6:00 a.m. with Stephanie Chance, RYT

Get your day started the right way with a morning dose of stretch and strength, the Pilates way! Begin class with deep cleansing breathing and centering. Work through pre-Pilates fundamental exercises to organize your body. Then flow into classical exercises of Joseph Pilates' matwork with vigor and zest! Get the blood pumping through your veins as you perform the hundreds, roll your spine, and scoop your belly. Finish energized and ready for your day, and walk out the door taller! 50-60 min. All levels welcome. Pilates experience is a plus, but certainly not necessary. $12 to walk in, or use 1 off your Synergy class package.

Mythical Journey Yoga

Tuesdays @ 9:30 a.m.

Extended through August! Join our newest staff member, Laurie Hall, RYT, for a mythical exploration of common yoga postures. In this class series, students will deepen their knowledge of many of the common poses done in hatha yoga. Moving through the physical practice, a connection will develop to each asana as you learn its mythical and historic heritage and become more mindful of its original meaning. Participants will become more conscious not only of the physical details of their practice, but also the spiritual connection between our bodies and our minds. Come and continue your yogic journey in our safe and non-judgmental studio environment. This intriguing class will be a fun and welcoming place for all practitioners. 60 min. $12 to attend or use one off your Synergy Class package.

NEW! Mid-Day Flow Yoga

Thursdays @ 12:30 p.m., starting August 10

Join us for this refreshing dose of feel-good flow yoga--it's the perfect healthy pick-me-up for the mid-day! Designed to fit neatly into your lunch break, this compact 45-50 minute class has all the essential components to give you a well-rounded practice: breathing, centering, all your favorite standing and floor postures in a creative flowing sequence. Build strength and balance, while releasing stress and tension. Burn off the stress of the morning and head into your afternoon refreshed and ready for your daily activities. Taught by Laurie Hall, RYT. 45-50 min. $12 to walk-in or use 1 off your class package to attend.

Welcome Laurie Hall, RYT!

Please help us welcome the newest member of our yoga staff, Laurie Hall, RYT! Originally from NYC, Laura (Laurie) Hall is a local clay artist and yoga teacher, and has been a loyal supporter of our studio since 2015. A retired pediatric occupational therapist, Laurie says that her prior career was related in many ways, and a part of her journey toward yoga. She recently graduated from yoga teacher training at Yoga Sanctuary in Green Hills, TN, and has a heart for working with trauma victims through yoga. She has been volunteering her time to teach as a community service for Genesis House in Putnam County, as well as the local senior center. Additionally, she has been teaching yoga in Nashville as well as in her home town of Sparta, TN.To learn more about Laurie, read her full bio here: http://www.synergymindbody.com/laurie.php.

Yoga Basics is Back!

Thursdays @ 5:30 p.m., starting August 10, with Dawn Thierry, RYT-500

Wednesdays @ 10:00 a.m., starting Sept 13 with Laurie Hall, RYT

Are you looking for a yoga class that covers the fundamentals? Do you need to brush up on your postures? Are you a new yoga student? Or do you need a stepping stone to a stronger practice? Yoga Basics offers an opportunity to be fully present in your own body, work at your own level, and grow your practice at your own speed. This class will include basic yogic breathing techniques, modified sun salutations, basic standing and seated postures, simple transitions between postures, and time of relaxation at the end. Bring your body, your mat, a smile, and a willing spirit, and join with others in this uncomplicated, user-friendly class that is appropriate for all levels. 60 min. $12 or use your class package to attend.

SEED (Simple Easy Every Day) Meditation

Wednesday nights @ 5:30 p.m.

In recent decades, there have been hundreds of studies on the effects of meditation practice, confirming that regular meditators experience myriad benefits including better overall health, greater intuition, increased mental focus, improved memory, decreased re-activity to stress, and fewer doctor visits. Researchers also confirm that mediators have lowered cholesterol, decreased anxiety and depression, lessened ADHD symptoms, normalized blood sugar, improved mood, increased fertility, and increased happiness. These studies have shown that meditation can help you sleep better, enhance your immunity, and even reduce chronic pain. This class may be done seated on the floor with props/cushions or seated in a chair. Drawing from a variety of traditions and techniques to quiet the body and the mind, students will experience a guided version of the SEED Meditation technique. Led by Certified Meditation & Mindfulness Teacher, Petti Groth. 40-45 min total. Walk in for $12, or use your class package to attend.

***Want a meditation resource for home? The Simple Easy Every Day Meditation Method book is now available at the front desk for $10, including tax.

Pilates Equipment Foundations

Thursdays @ 1 p.m.

Are you curious about (or maybe a little intimidated by) the equipment in the front studio? If you have had a Synergy Intro Private, attended our Intro to Pilates Matwork, OR been attending Pilates mat classes at our studio this session is an appropriate next step! Students will have an opportunity to learn about and become oriented to the Reformer, Tower, Wunda chair, and Spine Corrector barrel in this class.Proficiency in pre-pilates fundamentals is a must. Taught by Petti Groth, PMA-CPT. This Pilates Semi-Private session requires pre-registration, and the cancellation policy applies. $25 per session, or use 2 off your class package for each semi-private session you attend.

***If you would like to schedule an Intro Private, please call the studio at 931-520-8980.

Waitlist Feature for Pilates Semiprivates

Is the semi-private you wanted to sign up for full this week? If so, you have the option to put yourself on the WAITLIST for that particular class. Using online registration from your computer (or with the MINDBODY App), if the class you attempted to register for is full, the system will ask you if you would like to be placed on the waitlist. If you say “YES,” and one of the preregistered students cancels, you will AUTOMATICALLY be put into the class. The system will send you an automated e-mail when/if this happens. (The cancellation policy still applies, so please do not waitlist if you are unsure.) This great feature saves time and trouble, and can help you get the slots you want!

Studio Etiquette Tip: Parking

Please note that parallel parking on Broad Street is only available after 5 p.m.(Those spots are reserved for the street level businesses from 8 a.m. to 5 p.m.). Parking is available in the church lot next to our building (we have an arrangement with the church that allows for this), however we ask that you please do not park in the church lot on Tuesdays,due to the traffic from their weekly food pantry ministry. Also the first Friday of the month the church lot is blocked off for food deliveries. Parking is ALWAYS available in the public lots across the street by Dogwood Park (next to Borden's Jewelers and Outdoor Experience).

This month's weekly schedule:

Our weekly schedule is so extensive, we aren’t going to list it here, but please be sure to look online frequently so you can view the most up-to-date schedule (and remember, special programming and enrollments can be found under the “workshops” tab!). Any class cancellations will be posted a minimum of one hour before class start time. You can also have our schedule at your fingertips using the MINDBODY app on your smart phone. You can sign up for all of our weekly classes, special programming, and workshops here.

See you in the Studio!

Synergy - Celebrating 10 Years

The Synergy Staff:

PS--LIKE us! Our FaceBook page is a great way to see what's happening during the month: www.facebook.com/SynergyCookeville