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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!


Just a reminder, the listing below, and in our newsletter, provides you with descriptions of our NEW programming each month-- but don't forget we already have an extensive full schedule of ongoing programming, in addition to the new offerings listed here! Our schedule is far too extensive to list all of those offerings here each month, but you can always see the up-to-the-minute listing in our schedule. View descriptions by simply clicking on the class name. And register online by clicking "Sign up Now." Workshops, enrollment courses and other special programming are found under the WORKSHOPS tab (at the top). If you don't see something in the list below that strikes your fancy, or would simply rather view a list by day or time to find what meets your needs, you can always see it all on our ONLINE SCHEDULE. The default view on our schedule will show the week's classes, but you can also choose a view of the current day, or the calendar of the whole month--by clicking on the DAY or MONTH tabs at the top. Happy browsing! :-)

You Must Be PRESENT to Win!

Thursday, Sept 7 @ 5:30 p.m.

Don't miss this two and a half hour workshop with Rebecca Dennis, ERYT-500, exploring our 1st Chakra and earth energy connection. In our busy, overscheduled lives, yoga can bring us back down to earth and we once again become present. In this workshop we will explore how attention to the feet, legs, hips and pelvic floor can help us find stability and presence on and off our mats. ALL BODIES WELCOME! 2.5 hours. $35 or use 3 visits off your Synergy Class Package. Register here.

Rebecca Dennis of Laughing Bodies Yoga has a 38 year yoga practice which incorporates many styles of hatha and vinyasa yoga. Her approach is inspired by the belief that an inherent joy resides in us all and appeals to yoga beginners and experts alike. Formally trained in performing arts, Rebecca incorporates poetry, music, movement and humor to demystify esoteric teachings and make yoga more relevant in our present culture. Above all, Rebecca's methods are doable and practical. Learn more about her here: www.laughingbodies.com.

1st Sunday Community Classes for Food to the Rescue

Sunday, Sept 3

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.

Food to the Rescue is a local non-profit organization that aims todeliver nutritious food to students in need. They deliver meals to homebound children with no reliable means of getting meals or that can safely prepare meals for themselves. Food to the Rescue was formed because local citizens want to help provide food to the kids in the community during the summer break. Food to the Rescue is a network of individuals, nonprofit organizations and local businesses partnering together to feed the children in our community. Help us help them make a bigger and more efficient impact on the children in Putnam County. You donation can be a monetary gift, or you can bring the following requested food items (must be individually wrapped, easy to open, ready to eat):

Welcome Beginners!

We often get calls from beginners, about our beginner programming, saying "but you don't understand, I have NEVER done this before..." We know it's hard to take that first step, and to feel like it's okay to enter a place and situation where you are starting from scratch. If that's you, take a deep breath, and know that you are not alone. We are here for you, and we love helping people begin their mind/body journey! The workshops listed below have been specially designed to meet beginners--yes even ABSOLUTE beginners--right where they are. We introduce you to the foundational concepts of these disciplines, and help you to begin building a practice from the ground up, in simple, easy steps--in a safe, unitimidating environment--with trained professional teachers. We're looking forward to helping you get started!

Intro to Hatha Yoga

Tuesday, Sept 5 @ 5:30 p.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 Nicole Pugh, RYT. 90 min.$25. If you have a 10-class package, this class may count as two off the package. Sign up now!.

Intro to Pilates Matwork

Tuesday, Sept 19 @ 5:30 p.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 Petti Groth, PMA-CPT, and she will be assisted by teacher-in-training, Nicole Stoner. They 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. Sign up now!

NOW ENROLLING: Meditation for Beginners

Wednesdays @ 5:30, starting Sept 20

Join ERYT-500 & Certified Meditation & Mindfulness Teacher Petti Groth for this six-week course that introduces beginners to a variety of meditation techniques. Each week's lesson will build upon the week before. Lessons will be 75 minutes in length and will include group activities and discussion. Students should bring a journal with them to class. All students are asked to commit to a minimum of 15 minutes per day for the entire length of the course to practice the techniques learned, and to complete additional homework assignments. Handouts will be given. $120. Early bird discount $100 if registered on or before Wed, Sept 6. Enroll here.

It's so simple anybody can do it--really! And you won't even have to dress differently, shave your head, or sit cross-legged on the floor! 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 meditators have lowered cholesterol, lowered blood pressure, 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. Do you want to improve your quality of life? This is your chance to begin a life-changing journey! Absolutely no experience necessary. Chairs are available.

*A small number of slots are reserved for Synergy clients who have taken this course before and want to repeat one or more of the sessions. If this is the case, each week will count as one off your current class package.

Early Bird Classes: Morning Vinyasa

Mondays -AND- Fridays @ 6:30 a.m., going on NOW!

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. Taught by Nicole Pugh, RYT. $12 to walk-in or use 1 off your Synergy class package to attend.

Yoga Basics is Back!

Thursdays @ 5:30 p.m., going on NOW, 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 just covers the basics? Do you need to brush up on your postures? Are you still 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.

Yoga for Athletes

Monday, Sept 18 & 25 @ 5:00 p.m.

If you kick butt on the road or in the gym, but want to improve your performance, yoga just might be the answer. Tailor-made for the athlete, this no-frills series will introduce the fundamentals of yoga while exposing you to poses, breathing techniques, and body-awareness principles that can be used to enhance your training, no matter how you get your sweat on. With a fusion of vinyasa and yin yoga, we'll use this practice to create strength, flexibility, mobility, and mental endurance. Led by Nicole Pugh, Registered Yoga Teacher (RYT-200), recreational athlete and runner, and Level-1 certified CrossFit coach. No yoga experience required. 45-50 min.

4th Sunday Restorative Yoga

Sunday, September 24 @ 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 Petti Groth, ERYT-500. $25 or use 2 off your class package to attend. 90 min. Sign up!

MFR Toolbox for Self-Treatment Workshop

Saturday, September 30 @ 10:30 a.m.

Sheri Brimm, PT, founder of New Beginnings MFR, is excited to be partnering with Synergy to offer this special workshop in MyoFascial Release (MFR) self-treatment. She brings over 20 years of experience as a PT to her teaching. In this workshop she will share John Barnes MFR techniques using 4" balls, foam rollers, self-unwinding, body scanning and awareness, and prolonged stretching techniques. MyoFascial Release is a very long sustained but gentle stretch and compression of the "fascia" (the tissue which surrounds all the cells in the body). MFR is a highly effective manual therapy technique that helps with management of pain and movement restrictions from chronic scar tissue, chronic pain, stiffness, fibromyalgia, scoliosis, back pain, neck pain, whiplash, TMJ (jaw popping), and many other conditions. During treatment, unwinding occurs allowing for release of emotions or tension guarding patterns from past trauma along with the structural tissue release. MFR encourages letting go of tension, holding patterns, and emotions. Though participants will be instructed in basic positions or postures, and receive hands-on assists, they are also encouraged to unwind where they feel they need to for the optimal release for their bodies. Modifications will be given for sitting, standing, or lying down as needed for comfort and release. 90 min. $25 or use 2 classes off your current class package to attend. Register here.

NEW! Weekday Lunchtime Classes:

NEW! Mid-Day FUNdamentals (Pilates)

Mondays @ Noon

Join us for this noon pick-me-up Pilates class where we'll infuse some "FUN" into the Pilates exercises. Modifications and progressions will be offered. In each class, we will focus on breaking down Pilates movements into their fundamental parts, and deepening the work within our bodies. You'll come to understand the "why" and "how" of each exercise, and it's benefits. We will also have a designated time in class for you to request the move you'd like to work on. Improve your posture, balance and body awareness while toning your core and having fun! Taught by Nicole Stoner. 50 min. All levels welcome. $12 to walk-in or use 1 off your Synergy class package to attend.

NEW! Mid-Day Flow (Yoga)

Thursdays @ 12:30 p.m. - AND -

Tuesdays @ 12:30 p.m., starting September 19

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.

Mid-Day Scoop (Pilates)

Wednesdays @ Noon

Come and get your energizing mid-day dose of Pilates! Begin with fundamentals, then work through creative and classical sequences of Pilates exercises, done lying face up, face down, side lying or standing. Class may incorporate various fitness props for challenge and variety. Finish class revived, renewed, and ready for the rest of your day! From the very first session you will feel better; with just a few sessions, watch your posture improve and feel your strength and flexibility increase; with regular ongoing practice, you'll experience a whole new body! Taught by Petti Groth, PMA-CPT. 50-60 min.

NEW! Mid-Day Peace (Meditation)

Fridays @ Noon, starting September 22

This special lunch hour class is designed to give you time to get to and from the studio, and still squeeze a time of mindfulness and calming meditation into your busy day. Start with a short time of centering, breathing, and "settling in", then you will experience a guided version of the SEED (Simple Easy Every Day) Meditation Method. This technique is designed to calm your mind, settle your nervous system, and focus your attention. Return to your day refreshed and renewed, with a balanced perspective. 45 min.

***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.

New Pilates Options:

NEW! Basic Equipment & Mat Semiprivate

Mondays @ 6:30 p.m., starting Sept 11

This semiprivate session is limited to four people, to ensure personal attention. Build strength and flexibility with every exercise! Pilates meets your body exactly where it is, and provides you with tools for maintaining optimal health, posture, and vitality! Modifications will be given. Basic matwork will be included, and over time, students will also be introduced to basic movements on the equipment. A great place to grow and deepen your Pilates practice! 50 min. Taught by Stephanie Chance, RYT. Online registration is recommended to ensure your slot. Cancellation policy applies. Pay as you go for $25 per session, or use 2 off your Synergy class package to attend. Prerequisites: Proficiency in Pilates fundamentals AND a minimum of 3 private/duet sessions with a Synergy trainer

NEW! Sunday Start Pilates Mat

Sundays @ 4:30 p.m., starting Sept 17

Jump start your week with an energizing Pilates mat class. This class is appropropriate for all levels, including beginners. The sequence will enhance your inner core and improve body balance. Based on the latest kinesiology and muscle performance science,your guide, Marsha Bowman, PT, DPT, will introduce you to the classical mat repertoire of Pilates AND include supplemental Physical Therapy exercises designed to challenge your movement with inner core work. Props will be used to enhance the effectiveness of the workout. This class will leave you excited about growing in your Pilates practice! Walk-ins are welcome. 60 min. $12 to walk-in, or use 1 off your Synergy Class package to attend.

NEW! Bridge Pilates for Men

Thursdays @ 2 p.m., starting Sept 21

5 Weeks Only! This innovative class is designed for men 55 and up who are overcoming challenges in their body or perhaps have felt unable to exercise in the same ways they used to. This semiprivate session is limited to four people, and will help you to “bridge” beyond your current activity level. Combining principles of physical therapy with the fundamentals of Pilates, 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 current limitations, and strategically prepare for more challenging work. Build core strength, increase your flexibility, and enhance your mood. Bridge the gap from inactivity or fear of injury to increased stabilty and renewed vitality! Co-Taught by Marsha Bowman, PT, DPT and Petti Groth, PMA-CPT/ERYT-500. 60 min. Pay as you go for $25 a session, or purchase 5 for $100.
Prerequisites: Must be able to ascend/descend stairs, and must be able to get down to the floor and back up.

NEW! Pilates Equipment Foundations

NEW! Tuesdays @ 9:30 a.m., starting Oct 3

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 Nicole Stoner. Online registration is recommended to ensure your slot. Cancellation policy applies. $25 per session, or use 2 off your class package for each semi-private session you attend. Prerequisite: Synergy Intro to Pilates Matwork, Pilates Intro Private or regular mat class attendance.

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

Waitlist Feature for Pilates

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!

The Bridge: Pelvic Stability Workshop

Saturday, 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.

Facing the F.E.A.R. Retreat

Saturday, October 28

Join us for this special all-day, off-site retreat in a serene setting--a beautifully appointed facility on a pristine private lake in Cumberland County--the perfect place for letting go, relaxing and healing...

$150. 9:00 a.m. to 4:00 p.m. Space is limited. Online registration is required to reserve your spot. A healthy lunch will be available on-site for a separate fee (TBD). Travel time will be 45-50 minutes from the studio. Location is undisclosed to ensure the owners' privacy. To caravan or carpool please meet in the church parking lot to depart promptly at 8 a.m. Dress comfortably for indoor and outdoor activities; bring walking shoes, and a swimsuit, just in case! Register here.

Studio Etiquette Tip: Enjoy Unity

No matter what race or religion, no matter what political, social, economic, or personal status we choose outside the studio, once we set foot inside, our differences dissolve. Each person who walks through the door at Synergy has a somewhat similar reason for being here. There are precious few places in the world where we can enjoy unconditional acceptance. Let's all love, support and encourage each other on our journey. If you are an existing Synergy student/client, please help us to make welcome new faces, by reaching out, introducing yourself, and helping them learn their way around the studio. Synergy is designed to be a safe space free from judgment, expectation, and competition. Embrace that with us. Welcome one and all!

Online Registration

You can sign up for all of our weekly classes, special programming, and workshops here. It's a pretty intuitive and straightforward system. You can view the most up-to-date schedule by day, week, or month, (and remember, special programming and enrollments can be found under the “workshops” tab!). When booking classes or semi-privates, you can choose to register for just one session, or book a recurring reservation for multiple weeks in a row. 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.


Questions? Comments? Feedback? Call us at 931-520-8980.

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