Synergy Fitness and Wellbeing Studio

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Synergy Fitness and Wellbeing Studio

Synergy Fitness & Wellbeing Studio is dedicated to providing holistic health and wellbeing services to each individual that comes through our doors.

Synergy Fitness and Wellbeing is owned by Sally Newman who is a qualified
* Personal Trainer (15 years experience),
* Remedial Massage Therapist (10 years experience)
* Group Fitness Instructor (16 years experience) including * Clinical Pilates with Pre & Post Natal qualifications (5 years experience) and
* Reiki Master (2 years experience)
• Love of Crystals, Meditation Essential Oils and all things self care�

After 7 years of working in the Health & Fitness Industry Sally's vision became a reality when she opened her own studio, Synergy Fitness and Wellbeing Studio in 2011. Her studio made access to many health professionals under one roof a priority to give each and every client the best treatment for their health and fitness journey. After 6 magical years, a wedding and the birth of her 2 daughters Sally made the very hard decision to close her studio to focus more on her family. She moved her place of business to the amazing gym 5d Health and Fitness and continued to run Synergy under their roof and to this day continues to provide her clients with the same care without the many many extras hours running her studio. Continuously updating her training in many areas of the health and Fitness industry makes Sally a sort after trainer And her passion for the industry speaks for itself. Sally loves meeting new people and loves a challenge.

28/10/2025

✨ Mason Falls Magic — A Journey into Nature & Connection ✨

On the final day of our Cheeky Fox Wellness Retreat in Kinglake, we’ll venture out together to the breathtaking Mason Falls — a stunning waterfall surrounded by towering gums and the grounding energy of nature.

This gentle walk invites you to slow down, breathe deeply, and feel the pulse of the earth beneath your feet. As the sound of cascading water fills the air, you’ll find space for reflection, gratitude, and connection — both with yourself and the beautiful souls sharing this experience.

We’ll finish our walk with a nourishing lunch surrounded by nature, celebrating the stillness, laughter, and transformation that this weekend brings.

It’s the perfect way to close our retreat — rooted in nature, held in community, and renewed in spirit. 🌿💧

March 13–15th, 2026 | Kinglake, VIC
*Yoga • Nature • Nourishment • Connection • Soul
Dm for more details. ONLY 2 SPOTS REMAINING

26/10/2025

🌿Wellness Retreat | March 13–15, 2026 | Cheeky Fox, Kinglake 🌿

Imagine spending a weekend surrounded by nature, fresh country air, and breathtaking views across 50 acres of rolling hills.

Our home for the weekend — the stunning Cheeky Fox Retreat — offers light-filled rooms, cozy spaces to unwind, and the perfect blend of comfort and connection.

✨ Over three nourishing days, you’ll be guided through:
🧘‍♀️ Yin yoga and Sound meditation sessions
🚶‍♀️ Scenic nature walks through the Kinglake ranges and local waterfalls
🎬 A cozy movie and PJ night
🍽️ A relaxed pub dinner with new friends
💛 Time to rest, reflect, and reconnect
🔮 Mediumship to connect with passed loved ones
🧘‍♀️Womens Circles
✨Free time to swim in the pool, read a book or even visit the farm animals on site

This retreat is your invitation to slow down, fill your cup, and come home to yourself — surrounded by supportive souls and the magic of the mountains.

Spaces are limited for this intimate weekend escape.
📅 March 13–15, 2026
💰$1200 investment
📍 Cheeky Fox Retreat, Kinglake

If your heart’s been calling for rest and renewal, this is your sign. 🌙

24/10/2025

✨ Where Stillness Meets the Sky ✨

Imagine unrolling your mat in this tranquil space… the soft glow of the afternoon light spilling through the windows, rolling hills stretching out before you, and the gentle hum of nature holding you in stillness.

As the sun sets over the valley, the sky ignites in hues of gold and rose — a breathtaking reminder to slow down, breathe deeply, and return home to yourself.

This is where we gather on retreat — to move, to rest, to reconnect, and to be nurtured by the beauty that surrounds us. 🌿

Join us as we flow, stretch, and surrender in our peaceful yoga room overlooking the hills. Your body will unwind, your mind will quiet, and your soul will remember what it feels like to be truly cared for.

🧘‍♀️ Cheeky Fox Retreat – March 13–15, 2026
📍 Kinglake, Victoria
🌄 Only 2 spots available!!

22/10/2025

Just some of the beautiful words that my clients say about my Yin Yoga Classes here at Synergy.

Want to try for yourself? Send me a DM and I’ll give you a complimentary class to try.

Classes are:
Mondays 9:30-10:40am
Wednesdays 7-8:10pm
Fridays 12:30-1:40pm. CURRENTLY BOOKED OUT
Saturdays 8:45-9:55am

22/10/2025

✨INFRARED SAUNAS & YOUR MENSTRUAL CYCLE✨ Did you know depending on where you are in your cycle it affects how you should sauna. Here’s what you need to know.

🌙 Menstrual Phase (Days 1–5)

Hormones: Estrogen and progesterone are low.
Body temperature: Slightly lower than usual.
Infrared sauna response:
• You may sweat less initially because circulation is slightly reduced, and your body is more focused on repair and detox.
• Some women feel more fatigued or dizzy in heat due to lower iron and fluid levels from blood loss.
Tip: Keep sessions gentle, hydrate well, and listen to your body — this is a time for restoration, not pushing limits.

⸻

🌤️ Follicular Phase (Days 6–14)

Hormones: Estrogen rises, progesterone stays low.
Body temperature: Still relatively low and stable.
Infrared sauna response:
• You’re often more heat tolerant and energized.
• Circulation and metabolic rate improve, leading to a more even sweat response.
Tip: This is a great time for detox and deeper sauna sessions — your body recovers well here.

⸻

☀️ Ovulation (Around Day 14)

Hormones: Estrogen peaks, then briefly dips; progesterone begins to rise.
Body temperature: Slight rise (about 0.3–0.5°C).
Infrared sauna response:
• You might start to sweat a bit faster because your basal temperature is higher.
• Some women experience slight fluid retention around ovulation, which can change how they perceive heat or sweating intensity.
Tip: Support hydration and electrolyte balance — the sauna can amplify this natural fluid shift.

⸻

🔥 Luteal Phase (Days 15–28)

Hormones: Progesterone dominant, estrogen moderate.
Body temperature: Elevated due to progesterone’s thermogenic effect.
Infrared sauna response:
• Progesterone makes your core temperature higher and your heat tolerance lower.
• Your body may sweat less efficiently because it’s already working harder to regulate temperature.
• You may feel flushed or fatigued faster, especially in the days before your period.
Tip: Opt for shorter sessions or lower temps. Focus on calm, parasympathetic recovery rather than detox intensity.

16/10/2025

✨ Women’s Wellness Retreat with Sally Newman & Connie Rose✨

✨✨ONLY 4 SPOTS REMAINING✨✨

Step away from the busyness of life and gift yourself a weekend of pure rest, connection, and rejuvenation.

Over three days, you’ll be surrounded by nature on a stunning 50 acre Kinglake property, feed on nourishing food, and have soulful experiences that soothe your body, mind, and spirit. 🌸

What’s included:
💫 All meals & snacks (Only Saturday dinner at Kinglake Pub at your own expense)
💫 Spirit Work — connect with past loved ones
💫 Yin Yoga & Sound Bath
💫 Women’s Healing Circle
💫 Movie & Pajama Night
💫 Nature walk to a local waterfall. 7.8km return.
💫 Plenty of time to rest, reflect & connect

A nurturing space created for women, by women — to reset, release and return home to yourself.

📍 Cheeky Fox Retreat Kinglake, VIC
🗓️ Must attend all 3 days starting 10am Friday 13th - 4pm Sunday 15th March 2026
Only 10 spaces available —
🌸Deluxe twin share $1200pp
🌸1 x VIP room with private ensuite $1400

https://cheekyfoxretreat.com/

A $200 deposit is required to hold a spot for you with a payment plan organised thereafter.

WHOS IN?

11/10/2025

✨ Save the Date! ✨
Join Sally Newman & Connie Rose for an exclusive 3-day retreat at the stunning Cheeky Fox Retreat, Kinglake 🌿

🗓 March 13–15, 2026
Take a weekend just for you — to rest, reconnect, and rejuvenate.
Over three soulful days, you’ll be gently held in a nurturing space surrounded by nature, nourishing food, and beautiful experiences that support your body, mind, and spirit.

💫 Only 10 spots available!
More details coming soon — mark your calendars now so you don’t miss this truly special experience.

29/09/2025

🌸✨ Term 4 Yin Yoga is Here! ✨🌸

Give yourself the gift of slowing down, unwinding, and reconnecting this spring with our nourishing Yin Yoga classes. 🧘‍♀️

Choose from a variety of days and times to suit your schedule:

📅 Mondays (9 weeks)
🕤 9:30–10:40am | $225
13th Oct – 15th Dec
(No class 3rd Nov – Melb Cup long weekend)

📅 Wednesdays (10 weeks)
🕖 7:00–8:10pm | $250
8th Oct – 10th Dec

📅 Fridays (10 weeks) FULLY BOOKED
🕧 12:30–1:40pm | $250
10th Oct – 12th Dec

📅 Saturdays (8 weeks)
🕣 8:45–9:55am | $200
11th Oct – 13th Dec
(No class 1st Nov – Melb Cup long weekend + 8th Nov – Sally’s 40th 🎉)

✨ Whether you’re seeking stillness, stress relief, or deep release in the body, Yin Yoga will leave you feeling grounded, spacious, and rejuvenated.

➡️ Spots are limited, so secure your place early.
📩 Message me on: 0419 485 367 or Dm to book your mat today!
💰Payment Plans are available.

20/09/2025

✨ Breathwork, Reiki & Sound Healing Journey ✨
with Sally & Deanna

🗓 When: Sunday 12th October
⏰ Time: 3:00 – 5:00 pm
📍 Where: Synergy Studio, Yarrambat
💲 Investment: $64

BOOKINGS OPENING SOON.

Step into a deeply nurturing afternoon designed to calm your mind, restore your energy, and reconnect you to your inner self.

Through Awakened Method Breathwork, you’ll release tension, stagnant energy, and emotional blocks. Gentle Reiki energy healing will balance and soothe your nervous system, while the vibrations of sound healing will wash over you, leaving you feeling lighter, clearer, and deeply at peace.

During this journey, you may experience:
• A deep sense of relaxation and calm
• Emotional release and clarity
• Tingling sensations or warmth as energy shifts
• A renewed connection to your body and intuition
• An uplifted, peaceful state of being

Come as you are — this is a space of safety, support, and deep nourishment. No previous experience is needed.

✨ Spaces are limited — Look out for the booking link coming soon

09/09/2025

✨WHAT IS REIKI?✨

Reiki is a gentle energy-healing practice that originated in Japan and is often used to promote relaxation, balance, and overall wellbeing. While experiences vary from person to person, here are some commonly reported benefits:

🌿 Physical Benefits
• Deep relaxation – helps release tension in the body.
• Pain relief – may ease chronic or acute pain, headaches, and muscle tension.
• Improved sleep – supports deeper, more restful sleep.
• Immune support – encourages the body’s natural healing processes.
• Energy balance – restores flow in areas of stagnation or fatigue.

🌸 Emotional & Mental Benefits
• Stress reduction – calms the nervous system and lowers stress levels.
• Emotional release – helps process and release stuck emotions.
• Clarity of mind – supports focus, creativity, and decision-making.
• Greater resilience – improves ability to handle life’s challenges.

✨ Spiritual Benefits
• Inner peace – fosters a sense of calm, harmony, and connection.
• Awareness & intuition – can deepen spiritual insight and self-awareness.
• Alignment – helps you feel more in tune with your values, purpose, and inner truth.

Many people describe Reiki as feeling like a “reset” for the body, mind, and spirit. It’s safe, non-invasive, and can be used alongside other treatments or therapies.

13/08/2025

What is Yin Yoga?

Yin Yoga is a slow, calming style of yoga that helps you release tension from deep within the body. In each pose, you’ll settle in and hold for a few minutes, allowing your muscles to soften so the stretch can gently reach your joints, fascia, and connective tissues. It’s less about “doing” and more about “allowing,” making it a beautiful balance to busy, fast-paced living.

⸻

How Traditional Chinese Medicine (TCM) is Part of the Practice

In each class, we work with the body’s energy lines (called meridians in TCM) that are connected to different organs, emotions, and elements of nature. The poses are chosen to support your body in the current season — helping your energy flow freely, encouraging emotional balance, and tuning you in to the natural cycles around you.

For example, in winter we focus on the kidney and bladder meridians (linked to the water element) to support rest, restore vitality, and release fear or tension.

⸻

What You’ll Walk Away With

After class, people often describe feeling:
• Relaxed yet energised
• More flexible and open in their body
• Calmer and clearer in their mind
• Emotionally lighter and more at ease
• Deeply connected to themselves and the season they’re in

This is your time to slow down, breathe deeply, and nourish both your body and mind.

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Opening Hours

Tuesday	08:30 - 15:00
Wednesday	16:00 - 21:00
Thursday	08:30 - 14:45
Friday	08:30 - 14:45

Telephone

+61419485367

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