Sphinx Movement

The glow from yesterday's Double Rainbow Flow keeps on giving!
We explored our personal mountain journey through standing shapes and sequences, a dynamic contemplation of possibilities to make each practice inclusive and accessible no matter what side of the rainbow you happened to be, because life is a beautiful mess!
Thanks for fostering inclusivity and connection 🌈🧿✨️

Let's kickoff this weekend Pride Parade celebrations with an early outdoor yoga at Totem Square Park!

Join us for a mellow yoga flow to celebrate authenticity, full expression, and our connection as a community. Sphinx Movement and Sitka Pride will host an all levels yoga class on Saturday June 22nd at 9:30am at Totem Square. This event is free and open to the public, we recommend you bring your own yoga mat or blanket!

Things look different these days. Not the hustle -we're still helping you move well .

Sphinx Movement is moving to Alaska!
It has been 4 years of Sphinx Movement and many more living and making home, creating a whole new life in the NorthEast GA mountains.

I have had the privilege of serving you and being part of so many wonderful memories, and for some of you, that honor goes on for over a decade.

This change comes with obstinate nostalgia and encompassing gratitude for your continuous support and trust in all of our services, for overlooking my terrible counting habits and gracing me with kindness no matter how many words were butchered or displaced in a sentence.

You have made this girl’s dream come true every day that you have shown up to the door at our studio and have given her the confidence to embrace challenges, such as Alaska itself!

I’m not sure what the future will bring for SM or myself, but I will take this opportunity to keep on sharing my passion for mindful movement and sustainable wellness with others, and my wish for you is that you keep on your own journey with FIERCE determination to move well, to feel your OWN kind of strong and to always ADVOCATE for your health.

Let’s stay in touch!

With deep gratitude & squishy heart,

Yours truly

🧿Feeling at home in your own body can be challenging.
Most of us understand that exercising is important to support overall health.
Yet the common struggle we face is the acceptance of time and age, from the physiological changes that are visible to the eye, to the hormonal fluctuations that make us feel like strangers in our skin .

Aging is the gift of life. A dear friend and designer of sustainable gardens/landscape in our area posted a sweet story about embracing and honoring the "coming to seed" season in our lives, stepping in with grace and knowledge. This is true. We don't fight it, we show up and learn to change our routines, we're resilient and more than capable to regain our vitality and strength in this "coming to seed" period of our lives.

For example. Perimenopause, generally shows in women around the ages of 40-44. We still can probably hit the gym with the same intensity than our 30's but feel depleted for the next three days, our sleep patterns can be disrupted, weight gain happens, joint pain and headaches make appearances throughout the month

You're not alone. I'm here to help🤚🏾 As a personal trainer and wellness coach I recognize the lack of information for this topic, we don't speak about it enough.

Sustainable vitality is the goal. Regulating the nervous system to contrarest the hormonal roller-coaster is a must, prioritize sleep is vital, eat each meal with awareness helps digestion and aids assimilation & nourishment, moderated HIIT , walking and weight training can regulate cortisol levels and maintain healthy bone density and muscle tone, while low impact modalities like yoga and (mat) pilates will help with mobility and flexibility. Yes, it is a journey but is yours and is worthwhile finding the answers and advocating for your health as you would advocate for a loved one😉💓

If you're curious of how this can look for you or have questions about this topic or anything fitness/wellness related feel free to reach out.

Sphinx Movement
706-982-9845

Let's talk about the Psoas without talking about the Psoas!
Your feet! This is where real change happens. Let me explain.

The body is a self-healing system and adapts to the demands imposed on it. This means that if you sit a lot, your body adapts to being a good chair sitter. Your HIP FLEXORS shortens, your glutes turn off, and your shoulders will turn forward, creating a tight chest and causing shoulder & neck pain.
On the flip side, if you lift weights, your body will adapt with stronger muscles and bone density. You can see the picture now.
Your feet are not different. Put your feet in shoes that are narrow, stiff, and cushiony for decades, and you will adapt:
🔸️ Your toes will lose their natural wide splay and squish together ( hammer toes, bunions, etc)
🔸️Your feet will become stiff and rigid
🔸️Your feet will lose strength and won't be able to properly support the load. This means short calves, tight hamstrings, ankle sprains, plantar fasciitis, knee pain, hip injuries, and back pain.
🔸️And forget about having a good balance with stiff and dormant feet.

Healthy movement requires strong, mobile feet with splayed toes that act as a strong base of support. And this has nothing to do if you have high or fallen arches on the foot and more about their functionality.

So, where to start??
1)Massaging your feet (self massage or check out your local reflexologist🧿 )
2) walking barefoot around the house and exposing your feet to a variety of surfaces (carpet, hardwood floor, pebbles, grass)
3) Move your feet. Work them out. This can be as simple as splaying your toes while you brush your teeth or more committed as to try TOE YOGA (I CAN HELP HERE 😉🤚🏾)
4) Wear natural footwear. The goal n is to slowly transition from unnatural towards natural shoes.

Unnatural shoes:
👠lifted heel
🥾Rigid material
👟Lots of cushion
👢Narrow toe box

Natural footwear:
✅️Flat
✅️Flexible
✅️Thin sole
✅️Wide

Of course, if you've never spent time barefoot, you'll want to ease into it just like any other activity that is new. And for those who want to turn your feet into a healthier, stronger and happier bunch, try a foot training session with this gal 🦶🏾

Do you know that goals and habits are two sides of the success coin? Good goals provide a sense of direction, and effective habits provide the mental endurance and structure to achieve those goals--and one without the other often leads to frustration and failure. Fortunately, there are several techniques to improve goal-setting skills and to form lasting good habits.

Lucky you, because Tom Randle is hosting A Crash Course In Goal Setting on May, 24th at 6 pm.

Tom is a 39-year veteran of the financial services industry and accomplished in facilitating communications, interpersonal skills, and leadership for all levels of management.

This is a 90 min workshop packed tools, Tom's roadmap to action sheets, and lots of practice from min 10th !

Find the details in our website, via our "workshop" tab on the schedule bar and enjoy early bird registration price if you sign up before 5/19th
Code: EARLYBIRD

It’s almost May, and this is the most appropriate time to reflect on goals ( if any) or to brainstorm and set realistic, new strategies. Reevaluating what works and what needs to change helps us live in harmony and balance rather than making decisions out of pressure or for lack of planning and ex*****on.

I get it, life happens…to me, to you, and to everyone else out there too. There’s no perfect time to tackle strategy unless you make the time for it. Then, with little practice and the clarity provided by the tools included in this workshop, you’ll get on track with your wellness goals, finances, time management, travel list, etc.

✨️Tom Randle , a 39-year veteran of the financial services industry, presents this workshop. He is accomplished in facilitating communications, interpersonal skills, and leadership for all levels of management. He earned a B.A. in Business Administration and designation as Certified Business Coach, Chief Executive, and Credit Union Executive. He is also a published author on Amazon✨️

✅️When: Wed, May 24th from 6 - 7:30 pm

✅️Price: $25.00, early registration ends May 19. $35.00 after May 19

✅️Use code: EARLYBIRD (valid till 5/19/23)

✅️Registration link:
https://app.squarespacescheduling.com/schedule.php?owner=26278725&appointmentType=45560711

Join Paz for this gentle flow, sound-off yoga experience where wireless headphones meet asana in the beautiful landscape of our surrounding mountains. Roll out your mat and share this intimate experience that will help you quickly tap your intention inwards and promise to balance our much sensory over-loaded minds. Cost $25 and FREE to SM members. #

Last chance for TRX until August! Join Hillary for this 4-week TRX series on Saturdays. NEW TIME: 7:30am-8:30am

Space is limited to 6 people. Register online at www.sphinxmovement.com/booknow Registration required by April 13th.

JOIN: Hillary, TRX certified instructor

WHEN: Saturdays 7:30-830am (4/15, 4/22, 5/6, 5/13)

WHERE: Sphinx Movement; 2368 Pinnacle Drive, Clayton, GA 30525

4-week Series is $160. Unlimited monthly class members and current personal training clients receive 10% off. Message for the discount code.

Not sure what TRX is? The TRX is a suspension trainer that uses body weight and gravity to challenge the body in a new way. You work on strength, stability, balance, coordination, and flexibility.

Happy Easter!

Here is our spring schedule.
💦 Barre-less will now be offered at 7:30am on Thursdays with Hillary.
💪 TRX will be offered one more time before a short break until August. This we be 7:30am on Saturdays starting 4/15.
🥳 As always, we will have special events every month. We see these as health and fitness parties!! So look out for announcements of these events on the website and social accounts.

See you at the studio soon!!

Time for our April Community Hike!! This month we are hiking down to the Wild & Scenic Chatooga River at Bull Sluice Falls. This is a short hike, 0.5 miles round trip. All of our Community Hikes are FREE! Meet us at the Sphinx Movement Studio at 8:30am to carpool or meet us at the Bull Sluice Trailhead at 9am. The trailhead is located on Hwy 76 east of Clayton.

Let us know if you are coming. Sign ups on the website coming soon.

MARCH EVENTS 🍀

We have two more events this month.

🤸‍♀️ This Thursday, learn the importance of inversions and how to accessibly do a headstand and shoulder stand. The workshop is March 16th 7-8pm.

🚶‍♀️ This Saturday, hike with us! We are hiking Mud Creek Falls on March 18th at 10am.

More details for both events in our stories or on our website. Www.sphinxmovement.com

Today is the last day to register for one of these series. Work on strength to prepare for all your spring and summer activities.

Register here: https://app.squarespacescheduling.com/schedule.php?owner=26278725&appointmentType=category:TRX

Happy International Women's Day to all our beautiful huntresses out there! You're the powerhouse that keeps this world spinning 🐝✨️💛

Join us for our March Community Hike. We'll be heading to Sky Valley for a hike from Mud Creek Falls to Estatoah Falls. This is a relatively flat hike, just over 2 miles round trip. All of our Community Hikes are FREE! Meet us at the Sphinx Movement Studio at 9:30am to carpool or meet us at the Mud Creek Falls at 10:30am. Mud Creek Falls is accessed near Sky Valley Country Club, despite the directions given by mapping apps. Take a left on Tahoe Lane just after the Timeshares of Sky Valley building. There is a sign there pointing the way!

Let us know if youre coming by signing up on our website! (Link: https://app.squarespacescheduling.com/schedule.php?owner=26278725&appointmentType=42718808)

Join us for our March Community Hike. We'll be heading to Sky Valley for a hike from Mud Creek Falls to Estatoah Falls. This is a relatively flat hike, just over 2 miles round trip. All of our Community Hikes are FREE! Meet us at the Sphinx Movement Studio at 9:30am to carpool or meet us at the Mud Creek Falls at 10:30am. Mud Creek Falls is accessed near Sky Valley Country Club, despite the directions given by mapping apps. Take a left on Tahoe Lane just after the Timeshares of Sky Valley building. There is a sign there pointing the way!

Let us know if youre coming by signing up on our website! (Link: https://app.squarespacescheduling.com/schedule.php?owner=26278725&appointmentType)



=42718808

Inversion 101 Workshop

Come learn headstands and shoulder stands in a safe, progressive way! We will warm up with a yoga flow, discuss the benefits of inversions, and spend time exploring headstands and shoulder stands. This workshop is great for all levels. If you don’t master your headstand or shoulder stand today, you will leave with the tools to get you there soon. This is a 60 minute workshop at .movement. $30 (10% off for member, message us for your discount code) Sign up details coming soon!

Sign Up details coming soon for the workshop and hike.

Sign Up for TRX here: https://app.squarespacescheduling.com/schedule.php?owner=26278725&appointmentType=category:TRX

Small update to the class schedule this week, no yogalates on Friday. See you in class!!

Join us this Sunday at 7pm for a relaxing Candlelight Yoga + Yoga Nidra 90-minute class. This class will include a gentle sequence that will help you relax and unwind in candlelight. Mostly seated poses, lots of stretching, with some breathwork and meditation. All levels are welcome. No experience needed.

WHEN: Sunday, February 26th from 7-8:30pm
WHERE: Sphinx Movement Studio
TEACHER: Hillary
COST: $25 (Free for unlimited class members, DM us for the online code)

February has been all about back health for us at Sphinx Movement 🩻 Did you know 80% of people will have a major back problem in their life? That’s why we need tools to keep our back healthy.

Strong glutes, abdominals, and back muscles as well as a mobile spine and hips can keep your back feeling good. These are also the same areas to give special attention to when recovering from back issues.

If you are currently experiencing back pain, there are many avenues to seek relief. However, there isn't a one size fits all solution. Try different avenues and see what helps! Seek help from doctors, message therapists, physical therapists, chiropractors, and movement specialists like us.

A great start would be to check out one of our group fitness classes. For improving your mobility, check out one of our deep stretch or yogalates classes. For increasing your strength, join Mat Pilates or one of our TRX sessions. If you need a more tailored approach we offer personal training. And Thai Bodywork is an amazing way to improve mobility! We'd love to help get you moving and feeling better!! 🙏🏼 Click the link in our bio to check out our current offerings and we look forward to seeing you in the studio soon!

Join us for our first Community Hike of the year as we tackle the 1099 steps of the Hurricane Falls Loop Trail at Tallulah Gorge State Park! A mixture of mulch and metal steps, this hike down to the gorge floor comes in at around 2 miles round trip. Rated difficult, it will surely keep you warm and give your legs a great workout!
All of our Community Hikes are FREE! Meet us at the Sphinx Movement Studio at 10am to carpool or meet us at the gorge at 10:30am.

Parking inside the Tallulah Gorge State Park is $5 unless you have a yearly parking pass. Let us know if you’re coming by signing up on our website! Link in stories :)

This Thai-Yoga Partner Workshop is a wonderful tool to connect to healing energy through touch. A fun way of learning useful and easy techniques to help you interact with your friends, kids and/or spouse while becoming more flexible, releasing stress and re-invigorating an overworked mind.

Certified Yoga Instructor and Thai-Yoga Bodywork facilitator Paz Merino leads this 90 minute workshop with hands on practice; packed with information on the topic of self-care.

Bring your best friend, your parent, your spouse, or anyone you feel comfortable touching. All props will be provided as well as a digital manual delivered via email for you to use at home. Please wear comfortable clothing you can easily move in.

Join us this Saturday, February 11 from 2-3:30pm at the Sphinx Movement Studio. This workshop is limited to 5 couples.

COST: $90 per couple, 10% discount for Unlimited Monthly Members and Personal Training Clients✨ message us for the code!

February is in full swing which means our updated schedule starts this week! With Elea preparing for the arrival of her new little one, we have suspended the Wednesday morning YogaLates class and the Thursday evening Restorative Yoga class for the next few months. The good news - Hillary will be leading the Friday morning YogaLates class (thank you, Hillary!). Today/Monday is already off to a great start with our new TRX for Back Health series! We still have space in the TRX for Back Health Saturday sessions at 8:30am and in the TRX Total Body Wednesday evening sessions at 7pm. Click the links in our stories, send us a message or head to our website to snag your spot asap! www.sphinxmovement.com

🎉 The results are in - we have our 2023 January Challenge Winners 🎉 huge congratulations to our top 5:
🌟 Carrie .mama.carrie
🌟 Linda
🌟 Kait
🌟 Jaime
🌟 Rhonda (Rhonda Ivester Crone)
Thank you so much to everyone who participated. We hope you enjoyed moving your body, eating healthy, boosting your mental health, building healthy social connections and laying the foundation for healthy habits! This was a really fun way to start 2023 and we can’t wait to see what the rest of the year has in store!

Starting in February, we will be offering a new TRX series on Mondays and Saturdays - TRX for Back Health. We will also continue the Wednesday evening offering of TRX Total Body!

Not sure what TRX is? The TRX is a suspension trainer that uses body weight and gravity to challenge the body in a new way. With our TRX certified instructor, Hillary, you will work on strength, stability, balance, coordination and flexibility. TRX is for everyone, no matter your fitness level!

Interested in improving your back health? Commit to this 4-week series, TRX for Back Health.

We meet once a week for 4 weeks for a small group TRX session focused on strengthening your back, hips, and core. Hillary will provide “homework” for you to continue to build strength throughout the week.

Sign up with your workout buddy! Space is limited to 6 people (3 people required for the series to be held). You can sign up by heading to our website sphinxmovement.com Registration required by February 4th.

JOIN: Hillary, TRX certified instructor

DATES: TRX for Back Health Mondays 7:30am-8:30am on 2/6, 2/13, 2/20, 2/27
Saturdays 8:30am-9:30am on 2/11, 2/18, 2/25, 3/4

TRX Total Body is available on
Wednesdays from 7-8pm on 2/8, 2/15, 2/22, 3/1

WHERE: Sphinx Movement; 2368 Pinnacle Dr, Clayton, GA 3525

COST: this 4-week series is $160. Unlimited Monthly Members and current personal training clients receive 10% off. Message us for the discount code :)

Wow - can you believe we are on our 4th week of the 2023 January Challenge? What a month it has been. As we enter the final days of our challenge, we want to encourage you to keep on keeping on ✨ This time of year is as exciting as it is challenging. In the midst of trying to start new habits and set goals, we find ourselves up against sickness, unpredictable weather and possibly the feeling that we’ve already missed the mark. We want to remind you that whether things have been easy or challenging this January, we hope that you don’t give up. We hope you start each day anew, ready to tackle whatever comes your way. You can do it! And we at Sphinx Movement are here to help 🙏 stop by the studio for a class, a private training session, Thai-yoga bodywork, nutrition strategy and more - we would love to support you in the best way possible!

TOMORROW is the last day to register for our January TRX sessions. Direct links to register are available in our stories or head over to www.sphinxmovement.com/booknow. Sessions are offered on Saturday and Monday mornings, as well as Wednesday evenings.

TRX is for everyone, no matter your fitness level. If you are looking for accountability and a way to start a fitness habit, join our small group!

Don’t hesitate to ask us if you have any questions about TRX.

📷