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THE FOAM ROLLING EXPERIENCE

Your 5-week guide
to a complete
mind + body reset.

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The Solution We're offering:

A clear path to lasting transformation.

Unlock a comprehensive wellness experience that seamlessly integrates the transformative practices of foam rolling, breath work, manifestation and movement meditation. Our course goes beyond traditional fitness regimens, offering a unique approach to nourish your entire being—physically, mentally, and emotionally.

"In the space between tension and release lies your transformation."

Sarah

Shifra

Sarah is a writer and author of Can I Be Honest?, a profound self-help book disguised as a memoir that dives deep into personal growth and self-acceptance. As a clothing designer, she creates pieces tailored for women who struggle with body dysmorphia, helping them feel empowered and seen. With years of experience guiding women on the journey to self-love, Sarah’s unique perspective brings compassion and empowerment to every part of this transformative course.

Shifra is a licensed massage therapist with over 30 years of experience, as well as a skilled Pilates and movement instructor, and a compassionate birth and postnatal doula. Known for her deep knowledge and kind, supportive nature, Shifra is dedicated to bringing out the best in people through joyous movement and holistic care. Her approach empowers clients to feel balanced, nurtured, and renewed in body and mind. With a wealth of experience, Shifra creates a space where well-being thrives.

Sarah

Sarah

Sarah is a writer and author of Can I Be Honest?, a profound self-help book disguised as a memoir that dives deep into personal growth and self-acceptance. As a clothing designer, she creates pieces tailored for women who struggle with body dysmorphia, helping them feel empowered and seen. With years of experience guiding women on the journey to self-love, Sarah’s unique perspective brings compassion and empowerment to every part of this transformative course.

Shifra

shifra

Shifra is a licensed massage therapist with over 30 years of experience, as well as a skilled Pilates and movement instructor, and a compassionate birth and postnatal doula. Known for her deep knowledge and kind, supportive nature, Shifra is dedicated to bringing out the best in people through joyous movement and holistic care. Her approach empowers clients to feel balanced, nurtured, and renewed in body and mind. With a wealth of experience, Shifra creates a space where well-being thrives.

Our History & Experience

With over 4 decades of combined personal growth, movement and bodywork expertise, Shifra & Sarah blend deep knowledge and diverse experiences to bring you a transformative journey. From the motivational arenas of Tony Robbins and Dr. Joe Dispenza to spiritual ceremonies in the jungles of Bali, and through their work with Synergy education and beyond, Shifra & Sarah's unique approach has touched lives around the globe. Their commitment to healing and self-care has transformed not only their own lives but has empowered countless others to step into their fullest potential.

Feeling Unsure? Reach out!

This is for you

if you are...

Seeking practical and effective guidance for self care: Those looking for a comprehensive approach to self-care that combines physical, mental, and emotional well-being through practices like foam rolling, breath work, and mindfulness.

Struggling to stick to a workout program: This course helps you address the root causes of resistance—tension in the body, emotional blocks, and lack of connection to movement—by releasing tension in your fascia and aligning your mind and body. With this foundation, you’ll be more prepared and motivated to stick to a traditional exercise program, making it more enjoyable and sustainable.

Going through a transition: whether a breakup, breakthrough, move, career switch, or postpartum these tools will allow you to move through challenges more empowered + clear.

Healing from Trauma or Stress: Those interested in exploring somatic practices that can help them process emotional and physical trauma, using body-centered techniques to release deep-seated tension.

I'm Ready

This isn't for everyone.

But, if you are...
  • Seeking practical and effective guidance for self care: Those looking for a comprehensive approach to self-care that combines physical, mental, and emotional well-being through practices like foam rolling, breath work, and mindfulness.
  • Struggling to stick to a workout program: This course helps you address the root causes of resistance—tension in the body, emotional blocks, and lack of connection to movement—by releasing tension in your fascia and aligning your mind and body. With this foundation, you’ll be more prepared and motivated to stick to a traditional exercise program, making it more enjoyable and sustainable.
  • Going through a transition: whether a breakup, move, career switch, or postpartum these tools will allow you to move through challenges with more clarity + empowerment.
  • Healing from Trauma or Stress: Those interested in exploring somatic practices that can help them process emotional and physical trauma, using body-centered techniques to release deep-seated tension.
I'm Ready

Just a little taste of what's Included In this course...

WEEK 1

Preparation:
  • Discover how to fuel and hydrate your body for optimal well-being, laying a strong foundation for change.
  • Learn key steps from our guest health + wellness coach, Meredith Alfieri, for setting and attaining nutrition-related goals
  • Set up your tools and create a dedicated space, preparing you to dive deeply into movement and self-care.
  • Clear out physical clutter to make room for growth.
  • Practice mindful consumption in your digital and physical environment, creating alignment for the journey ahead.

WEEK 2

Fascia + Breath Work:
  • Getting to the root of where you store your story, and then letting it go.

  • Learn the essential role fascia plays in your body's health and flexibility.

  • Unlock tension and improve circulation with foam rolling techniques targeting fascia release.

  • Explore breath work practices to clear you mind of negative self talk and ready your body for true transformation.

WEEK 3

Mindful Movement:

  • Engage in mindful Pilates-based movements and build strength and mobility.

  • Improve body alignment and core stability.

  • Experience the power of breath-guided movement, fostering greater awareness and control.

WEEK 4

Slowness and Sensuality:

  • Discover how moving with intention and slowness brings you closer to your goals.

  • Meet our incredible spiral practitioner, Saya Hayeshi, who will lovingly guide you through sensual and slow movement.

  • Dive into mirror work, affirmations, and embrace sensual foam rolling techniques that cultivate confidence and self love.

  • .. and some other things we can't tell you just yet. ;)

WEEK 5

Manifestation

  • Learn how to set powerful, clear intentions for both your physical and mental well-being.

  • Learn, step by step, how manifestation can work for you.

  • Integrate manifestation practices with breath work and movement, aligning your body, mind, and goals for lasting change.

"If you don’t take care of your body, where will you live?"

Envision the changes you can experience in only 5 weeks...

  • Your body feels aligned and energized, ready to commit to a lasting lifestyle change that radiates from the inside out.
  • You've released toxic habits and self-limiting beliefs, embracing a healthier, more fulfilling way of being.
  • You’ve opened yourself up in ways you never thought possible, gaining invaluable knowledge on how to care for your body.
  • You’re a part of a supportive community and have secured a deep sense of self-love, celebrating your progress and knowing how to nurture yourself with sustainable practices.
I'm In

Christine

"Sarah led me through a transitional time in my life. She helped me take the small steps to find my way back to myself, to find my voice, and to accept my truth...I've seen the steps we took together help me build the confidence to create the life I wanted, to be able to look at myself in the mirror again, and be the kind of person I wanted to be."

Angela

"Shifra is that exceptional and rare type of  wellness expert who can combine in-depth knowledge and experience with state of the art modalities to support each of her clients in total wellness and vitality.  Shifra cares deeply about the well-being of her clients. When you partner with Shifra, you open the doorway to your own personal best for health and vitality.

Johanna

"For the past few years, I've witnessed Sarah's profound transformation. Her radical honesty and truth-telling, however messy, has inspired thousands of women, including me. She empowers us to be ourselves, embrace messiness, trust the process, and pursue growth, knowing everything works out, even amid chaos. I trust anything Sarah supports due to her integrity. It's been an honor to witness her growth, and I am forever grateful."

Tali

"I honestly feel lucky to be able to train with Shifra. She is one of the best teachers I have ever had. She not only knows Pilates, but pays just as much attention to the individual body and mind. Her classes are challenging, motivating, and invigorating. Her spirit is infectious...I leave every session more in tune with myself and my practice. I cannot imagine my week without one of her classes.

Stephanie Jean

"Working with Sarah was a transformative experience that helped me immensely on my personal growth journey. Through her coaching & guidance, I've learned to love myself and give myself grace. She gave me the tools and confidence to break free from feeling 'stuck' and live a more purposeful life. Sarah's guidance and passion created a safe and empowering space for growth, and I'm forever grateful."

April

"How was I to know that meeting Shifra through a friend would change my life? Her giftings lie not only on the massage table or the pilates studio, but in her approach to abundant generosity and love. No matter what path you take, when Shifra is a part of it you will come away feeling more supported and aligned in your life. Whether you are looking for a healthier body, a more positive outlook or a friend for life you will find it with Shifra."

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