How to Create New Pathways to Healing

Comment

How to Create New Pathways to Healing

I sat down with Kelsey Fox Bennett, healer, educator and self-love + mindfulness coach, to talk our deepest desires and how we can bring them to the surface.

We talk about how to break free from life-long pain patterns that hold us back from our goals, and how to live our lives with ease and freedom.

Kelsey walks us through an exercise we can use to start breaking patterns TODAY in this interview- so, you’re not going to want to miss this one!

 

Plus, we go over: 

~ (:35) How to transform outdated patterns into daily ease

~ (9:10) One of Kelsey’s favorite tools to use to help reduce stress

~ (15:26) The key to consistency and why it creates lasting change

Share your experience in the comments below about your shifts with today’s exercise!

WATCH:

 

 

*Don’t miss out on an exercise you can do with us that starts at 9:10!

  

We'd love to hear how it goes, so share with us in a comment below: 

~ What shifts did you notice after doing this exercise with us?  

~ What did you NOTICE happening in your body before + after the exercise?

 

 

Want more from Kelsey? 

Kelsey has a FREE webinar coming up called “From Panic to Grace: How To Navigate Challenging

Conversations”. It will help you change the way you feel and how you approach these tough

interactions. You’ll get practical advice and heart-centered tools to

help you feel and act your best under pressure and turn challenging conversations into

opportunities for true connection and understanding.

Join in here! (It’s free!)

 

With love and new pathways to healing, 

xoxo elyse

 


 

HIYA, I'M ELYSE!

static1.squarespace.jpg

I'm a personal trainer, fitness coach, and yoga teacher who gets people moving with in-person training and my signature online programs. I want to help people drop the guilt/shame game around exercise and start working out with ease and kindness. When I'm not doing squats and sun salutations, I'm dressed up in vintage lindy hop dancing or gathering other Lovely Lady Entrepreneurs to talk about their careers and living their most passionate lives. Start moving with me today with these FREE stretch breaks you can do to feel more energized and aligned during your day! - stretchbreak.elysesparkes.com


Comment

Want to be more kind to yourself as you get fit?

Enter your name + email to get this 14 page printable Self-Kindness journal delivered to your inbox!

I'm back!! (well...this will get me back)

Comment

I'm back!! (well...this will get me back)

I've officially completed my Fourth Trimester, which means it's been about a year since this whole baby journey began.

*If you're short on time, skip to the bottom to sign up for this FREE program which will get your booty shakin’ and your heart soaring! 

I’m finally feeling some mental space free up to process what the heck just happened, and I'm starting to wonder:

how does this new role of MOM integrate into the rest of my life?!?!

The last few weeks have been about experiencing wild ups & downs as I try to ride the wave of adding things like career, friends, exercise, and just-for-fun activities back into my life. 

For a few days I felt like I was on a roll:


Getting to some movement classes, seeing body practitioners for my healing, having the grandparents watch Baby T, wrapping my mind around what work will look like...


And then for a few days:

Baby T and I had head colds, we had extra family in town, we traveled for a wedding, did't move my body at all, catching up on politics :( , my body pain increased and overall IRRITABLE & FRUSTRATED.

In those periods I start to think it will always be stormy.


But it won’t.

For me, connecting to my body and movement is the KEY.

~ It unlocks the next step.
~ It reminds me to breathe.
~ It relaxes my shoulders.
~ It starts to clear the dark cloud over my mind.
~ It makes me feel space for possibility.
~ It helps press (at least a momentary) pause on racing thoughts.
~ It softens my frustration.

It just makes me feel better!

It’s not easy to fit in a ton of movement right now, but I’m trying to because the difference with it in my life is tremendous!

Speaking of insta... I asked what YOUR go-to for re-centering on a recent post and I love what my friend Amy said: 

insta positive self talk.png

Positive self talk. 

YES, YES and YES. 

My absolute favorite is the COMBO of Movement + Positive Self Talk! 

Which is the reason every time my friend and mentor Erin Stutland runs her live Say It, Sweat It, Get It Challenge, I want to shout it from the rooftops! 

This program creates major shifts and gets you realigned with your body and the movement you want to make in your life. 

If you’re looking for a way to build your confidence and stay centered amongst your daily ups & downs, please join in this program!

Each day for a week, you’ll get a fresh new workout with a mix of movements and positive mantras delivered straight to your inbox, so you can get moving and start turning your dreams into plans.

I'm definitely doing it this time around to help me re-center as a new mom!

Will you join me?

It's FREE - click here to sign up

 

With love and getting back into motion, 

xoxo elyse

 

PS - The quickie version:

I partner with Erin Stutland every year (if you don't already know... she's a fitness expert, host of the TV show Altar'd, and has a book coming out soon!) on her Say It, Sweat It, Get It Challenge because her method is one of my FAVORITES for creating major movement in your body AND your life.

It's 5 days of 5-minute workouts that will have your booty shakin’ and your heart soaring!

(And I especially need that right now! Anybody else?... I challenge you to take the Challenge with me!! ;) Get it free right here). 




Comment

Want to be more kind to yourself as you get fit?

Enter your name + email to get this 14 page printable Self-Kindness journal delivered to your inbox!

How to listen to your body

Comment

How to listen to your body

I sat down with Michelle Boulé, award winning performer and choreographer and Certified Body Talk Practitioner, to talk about what it really means to listen to our bodies! 

We talk about what body listening actually IS and how to use your body's wisdom to access deeper truth, connection, creativity, and healing. 

Michelle gives us says so many gems of wisdom in this interview! 

 

Plus, we go over: 

~ (0:55) What is 'BODY TALK'?

~ (5:10) Why trial & error and curiosity win over the "perfect route" 

~ (8:30) The ONE technique that can:

A) update the map of everything going on in your system,

B) reset your stress response,

C) balance your masculine + feminine (energetically speaking, not gender specific), and

D) have better sleep + more creativity

~ (10:40) And an exercise that can balance all areas of your brain + body! 

 

WATCH:

 

 

*Don't miss out on the exercise you can do with us that starts at 10:40.

 

**Plus, one of my FAVORITE golden nuggets Michelle gifts us at 15:04: 

The body is not just where we end physically. This is the map of our relationships, of our history, of our potential... So the more we can pay attention to this the more powerful we can be in the world, and the more present, and the more of service, and the more we can enjoy being in the world. It’s a journey.

 

We'd love to hear how it goes, so share with us in a comment below: 

~ What shifts did you notice after doing this exercise with us?  

~ What does 'body listening' mean to you?

 

 

Want more from Michelle? 

Whether you want to relieve chronic pain or illness or connect more deeply to your vitality, creativity and a new level of radical wellness, Michelle can help you get there. Check out her work here

 

With love and deep body listening, 

xoxo elyse

 


 

HIYA, I'M ELYSE!

static1.squarespace.jpg

I'm a personal trainer, fitness coach, and yoga teacher who gets people moving with in-person training and my signature online programs. I want to help people drop the guilt/shame game around exercise and start working out with ease and kindness. When I'm not doing squats and sun salutations, I'm dressed up in vintage lindy hop dancing or gathering other Lovely Lady Entrepreneurs to talk about their careers and living their most passionate lives. Start moving with me today with these FREE stretch breaks you can do to feel more energized and aligned during your day! - stretchbreak.elysesparkes.com


Comment

Want to be more kind to yourself as you get fit?

Enter your name + email to get this 14 page printable Self-Kindness journal delivered to your inbox!

5 moves to boost your confidence in 5 min

Comment

5 moves to boost your confidence in 5 min

My dear friend and video guru, Holly Gillen, asked me to share some ways to mentally + physically prepare for the camera.

The beauty is, these can also be used for when you need to prepare for ANYTHING!

Have a:

  • job interview,
  • tough conversation,
  • Facebook LIVE,
  • big presentation,
  • first date,
  • next best selfie?

;) 

Do these 5 moves with me to get out of your head and into your body to really show up and boost your confidence. 

After you try it leave me a comment to let Holly + I know how you feel! 

 

With love and being camera ready, 

xoxo elyse


static1.squarespace.jpg

Hiya, I'm elyse!

I'm a personal trainer, fitness coach, and yoga teacher who gets people moving with in-person training and my signature online programs. I want to help people drop the guilt/shame game around exercise and start working out with ease and kindness. When I'm not doing squats and sun salutations, I'm dressed up in vintage lindy hop dancing or gathering other Lovely Lady Entrepreneurs to talk about their careers and living their most passionate lives. Start moving with me today with these FREE stretch breaks you can do to feel more energized and aligned during your day! - stretchbreak.elysesparkes.com


Comment

Want to be more kind to yourself as you get fit?

Enter your name + email to get this 14 page printable Self-Kindness journal delivered to your inbox!

How to Dance Into Your Answers

Comment

How to Dance Into Your Answers

I sat down with Jess Grippo, creator of You Can Dance Again, to talk using movement to get unstuck + ignite creativity! 

We talk about how dance can be a gateway to reclaiming your creativity, uncovering unspoken emotions, and rewiring your brain AT ANY AGE + via any type of dance. 

My kind of conversation! 

Plus, we go over: 

~ (2:48) How to rediscover dance in your life (even if it's intimidating)

~ (4:30) The scientific reason movement leads to creativity + can get you from stuck to inspired

~ (7:50) Jess's unique Dance Into Your Answers method

~ (10:20) What the anxiety about my recent move LOOKED like in my body!!! 

 

WATCH:

 

 

*Don't miss out on the exercise you can do with us that starts at 7:50.

 

We'd love to hear how it goes, so share with us in a comment below: 

~ How did you feel your body/mind transform throughout this exercise?  

~ Has there been a time when your body had the answers (as opposed to your logical mind)?

 

 

Want more from Jess? 

Join Jess for her annual "Dance-a-Day in the Month of May" guided online event. She'll send you a prompt every day this month to encourage your unique movement, expression, and creativity to flow!

Sign up for free here: https://mailchi.mp/jessgrippo/dance-a-day

Or ready to go deeper? Set up a complimentary Creative Guidance Session with Jess to talk more about how she can support you in your next creative evolution:

https://www.jessgrippo.com/lets-talk

 

With love and dancing into your answers, 

xoxo elyse

 


 

HIYA, I'M ELYSE!

static1.squarespace.jpg

I'm a personal trainer, fitness coach, and yoga teacher who gets people moving with in-person training and my signature online programs. I want to help people drop the guilt/shame game around exercise and start working out with ease and kindness. When I'm not doing squats and sun salutations, I'm dressed up in vintage lindy hop dancing or gathering other Lovely Lady Entrepreneurs to talk about their careers and living their most passionate lives. Start moving with me today with these FREE stretch breaks you can do to feel more energized and aligned during your day! - stretchbreak.elysesparkes.com


Comment

Want to be more kind to yourself as you get fit?

Enter your name + email to get this 14 page printable Self-Kindness journal delivered to your inbox!

Do you feel at home in your skin?

Comment

Do you feel at home in your skin?

Thanks for all your kind words + support about my move last week!!

We're still in boxes, but fully moved into to our new place (which is across the street from our old place, ha!).

After having lived in my previous apartment for 13 years, I joked with my friends:

"I wonder how long it will take me to walk home on the *other* side of the street?"

Thinking that after OVER a decade (!!!!), it would be hard to adjust.

Nope, not so.

It's like when you're traveling and you start referring to whichever Airbnb/hotel/friend's house you're staying at as HOME.

Does that happen to you too!?!?!

My body seems to know where new home is.

(Brace yourself, I know you can feel the cliché coming.... Home = Heart). ;)

BUT IT'S TRUE!

This is why I feel it's so important to feel at home in your own body, in your own skin.

Our bodies are the thing that are ALWAYS our home, no matter where in the world we are or what's happening around us.

But so many of us don't feel at home in our skin.

Or used to, but don't anymore.

Or desperately want to, but don't even know where to begin.

I've been thinking about this a lot lately (especially since I have a human setting up house in MY body right now) so I put together something new and I'd love to have you join me. 

Introducing... 

#BeKindBodyMind

It's 5 days of Movement + Mindfulness exercises all designed around feeling at home in our skin again. 

You'll get 10 min movement videos delivered to your inbox each day, no fancy equipment necessary.

100% body nourishment.

100% FREE.

Enter your name + email right here at bekindbodymind.elysesparkes.com to participate. 

I hope you'll join in with me!!

We'll start Day #1 on Tuesday, May 22nd.

Can't wait to get started!!!

 

With love and feeling at home in your skin, 

xoxo elyse

 

PS - The quickie version: 

I want you to feel at home in your skin again... let’s dive in together in my FREE course #BeKindBodyMind where we will be discussing the topics of self love, body positivity and self care, and embodying them through movement + mindfulness. Join in here: bekindbodymind.elysesparkes.com 


Hiya, I'm elyse!

I'm a personal trainer, fitness coach, and yoga teacher who gets people moving with in-person training and my signature online programs. I want to help people drop the guilt/shame game around exercise and start working out with ease and kindness. When I'm not doing squats and sun salutations, I'm dressed up in vintage lindy hop dancing or gathering other Lovely Lady Entrepreneurs to talk about their careers and living their most passionate lives. Start moving with me today with these FREE stretch breaks you can do to feel more energized and aligned during your day! - stretchbreak.elysesparkes.com


Comment

Want to be more kind to yourself as you get fit?

Enter your name + email to get this 14 page printable Self-Kindness journal delivered to your inbox!

How to eat mindfully + Ditch Dieting

Comment

How to eat mindfully + Ditch Dieting

I sat down with Brittany Lynn Kriger, founder of The Soul Food Project, author + anti-diet Health Coach to talk about mindful eating and ditching dieting! 

We talk about how 'perfect eating' is an illusion and how to learn to listen to our bodies and trust ourselves when it comes to food. 

Hallelujah! 

Plus, we go over: 

~ (3:06) How to feel "in control" of your food without a diet plan

~ (5:15) The truth about WILLPOWER + how the diet industry leverages it

~ (11:40) Have your cake and eat it too - how health + hedonism can co-exist

~ (16:05) Eat mindfully with us (bring a snack!)

 

WATCH:

 

 

*Don't miss out on the exercise you can do with us that starts at 16:05.

Bring a snack + do it with us!!!

Click here to download your own copy of the exercise. 

 

 

We'd love to hear how it goes, so share with us in a comment below: 

~ Do you struggle with feeling "in control" with food?  

~ What did you notice during this mindful eating exercise?

- Any light bulb moments? 

 

 

If you're looking for more support around loving the foot you eat, living the life you love, and ditching guilt + regret follow Brittany at www.thesoulfoodprojectla.com.

Plus you can pre-order her book Glowing Goddess Guru Beast Manifesto here! Use code: GODDESS10 for 10% off!

 

With love and mindful eating, 

xoxo elyse

 


 

HIYA, I'M ELYSE!

static1.squarespace.jpg

I'm a personal trainer, fitness coach, and yoga teacher who gets people moving with in-person training and my signature online programs. I want to help people drop the guilt/shame game around exercise and start working out with ease and kindness. When I'm not doing squats and sun salutations, I'm dressed up in vintage lindy hop dancing or gathering other Lovely Lady Entrepreneurs to talk about their careers and living their most passionate lives. Start moving with me today with these FREE stretch breaks you can do to feel more energized and aligned during your day! - stretchbreak.elysesparkes.com


Comment

Want to be more kind to yourself as you get fit?

Enter your name + email to get this 14 page printable Self-Kindness journal delivered to your inbox!

When you're not quite there yet

Comment

When you're not quite there yet

Please tell me I’m not going to live surrounded by boxes for the rest of my life.

Dramatic? Yes. Ha! 

We’re in that awkward phase of having our apartment 93% packed, but not quite at moving day yet.

All that STUFF that comes along with any transition?

(oh hey there anxiety, fear of the unknown, unanswered questions, "buyer’s remorse", doubt, lack of clarity, nerv-citement)...

It’s dialed up big time.

We’re straddling.

No longer in the old land of security / comfort / the familiar, and not YET in the land of exciting + new! / better than we could’ve imagined / clear hindsight.

This place is mega uncomfortable for me.

It’s a place that accompanies most life transitions though, right?

So best to practice being (and by that I mean BEING) right smack in the middle of it.

Dancing with the chaos.

Finding stillness in the eye of the storm.

Having faith that next step on the staircase will show up.

Focusing on the right now... and the right Now... and the right NOW...

 

This is one of those tough pills to swallow around body kindness + acceptance.

It IS possible to be body positive + love yourself AND ALSO want to work towards a health/fitness/wellness goal.

The magic happens when you’re taking steps towards your goal, you have a “ I’M NOT THERE YET!” moment and instead of letting the

anxiety,

fear of the unknown,

unanswered questions,

frustration,

doubt,

...take you off the path, let it remind you to stay in the center, feel the feels, and BREATHE.

 

Have you experienced this?

 

On a Moving To A New Apartment level, I’m practicing it (with only mild success). ;)

On a Body Kindness note, I’ve been practicing it for a while and although it's not perfect (never is), it’s gotten easier and easier and easier to acknowledge and breathe through.

 

I want to talk about the body kindness angle more frequently, so starting next Monday April 30th I’ll be on Facebook Live at the @ElyseSparkes page Monday, Wednesday, and Friday's @ 12pm ET sharing a series called Tough Love on Self Love.

It’ll be quick tidbits on a subject like this + an actionable step you can do to implement more body kindness, acceptance, and compassion into your life each day.

Will I see you there? 

 

With love and BEING in the transition, 

xoxo elyse

 

PS - You know what else is uncomfortable? Doing live videos! Ha!

It can be vulnerable and kinda scary.

Seeing familiar names and reading comments from you makes it A LOT better. I’d love to see you there live or if you can't make it then come back to the video anytime to watch the replays and leave comments then! It really helps me know you're out there AND your comments help other people see that they aren't alone in this.

Join me!

WHAT: Tough Love on Self Love - short, no BS live conversations about the real deal on adding more body kindness, acceptance, and compassion into your life each day.

WHERE: Go onto my Elyse Sparkes Facebook Page (make sure you're already Liked the page so you see the notifications) 

WHEN: 12pm ET on Monday, Wednesday, Friday's next month (starting Monday April 30th)


static1.squarespace.jpg

HIYA, I'M ELYSE!

 

I'm a personal trainer, fitness coach, and yoga teacher who gets people moving with in-person training and my signature online programs. I want to help people drop the guilt/shame game around exercise and start working out with ease and kindness. When I'm not doing squats and sun salutations, I'm dressed up in vintage lindy hop dancing or gathering other Lovely Lady Entrepreneurs to talk about their careers and living their most passionate lives. Start moving with me today with these FREE stretch breaks you can do to feel more energized and aligned during your day! - stretchbreak.elysesparkes.com


Comment

Want to be more kind to yourself as you get fit?

Enter your name + email to get this 14 page printable Self-Kindness journal delivered to your inbox!

What is the pelvic floor?

Comment

What is the pelvic floor?

I sat down with Pre/Post Natal Corrective Exercise Specialist and Diastasis + Core Consultant Joanie Johnson to demystify the pelvic floor! 

--> What IS the pelvic floor?

--> WHY do we need to pay attention to it?

--> You've heard "do your kegels", but what does that mean!?!?

Joanie helps clarify all of this, and gives us an exercise to practice that's good for EVERY BODY. Especially if you want to help prevent organ prolapse, urinary incontinence, improve sex, or strengthen your core while you're pregnant. 

 

Plus, we go over: 

~ (2:45) What the "core" is + how it functions

~ (5:17) How this exercise protects your muscles + organs AND helps you destress + relax

~ (8:14) Why just thinking "navel to spine" is NOT the whole picture

~ (11:20) "Pregnancy Crunches" + strengthening your abs effectively

 

WATCH:

 

 

*Don't miss out on the exercise you can do with us that starts at 6:12. Do it with us!!!

 

We'd love to hear how it goes, so share with us in a comment below: 

~ Were you able to feel your pelvic floor while doing this technique?  

~ What did you find tricky/simple about trying this?

- Any light bulb moments? 

 

 

If you're looking for more support around strengthening you inner core unit, practicing the #PumpAndKegel method, or need a pre/post natal fitness class check out Joanie at Fit Pregnancy Club, www.fpc-nyc.com

 

WITH LOVE AND PUMP + KEGEL-ING, 

XOXO ELYSE

 


 

HIYA, I'M ELYSE!

static1.squarespace.jpg

I'm a personal trainer, fitness coach, and yoga teacher who gets people moving with in-person training and my signature online programs. I want to help people drop the guilt/shame game around exercise and start working out with ease and kindness. When I'm not doing squats and sun salutations, I'm dressed up in vintage lindy hop dancing or gathering other Lovely Lady Entrepreneurs to talk about their careers and living their most passionate lives. Start moving with me today with these FREE stretch breaks you can do to feel more energized and aligned during your day! - stretchbreak.elysesparkes.com


Comment

Want to be more kind to yourself as you get fit?

Enter your name + email to get this 14 page printable Self-Kindness journal delivered to your inbox!

I've been victimizing myself

2 Comments

I've been victimizing myself

For weeks I’ve been brainstorming how to write a snarky post about people who don’t offer pregnant people a seat on the train.

Which, to my complete surprise, is almost everyone. I’ve been noticeably preggo for awhile... people look at my belly, look at my face, look at my belly and then look away!*

But then yesterday a middle aged woman with a cane walked on the train. At first it seemed like she was going to ask for money, but she matter-of-factly asked, 

“Will someone please give me a seat?”

It took a little too long, but eventually an older woman nudged a younger guy and he gave up his seat for her.

After she sat the woman was totally content. She just knew what she needed and she asked for it. 

This made me realize I’ve been victimizing myself.

Sure, I do EXPECT people to offer seats to pregnant ladies. Yes, I think they SHOULD get up for me. 

But lord knows people don’t do what we expect of them or what WE think they *should* do!

#amiright!?

The most simple, direct route (and most effective) is to express our needs + ask for what we’d like.

It might get a NO or in the subway scenario - radio silence and being ignored, but at least we’re no longer assuming people can read minds.

I’m going to try something new: asking for a seat on the subway and see how it goes.

I’ll report back in the comments! 

What does this have to do with you?

Well, we all victimize ourselves sometimes.

I see this show up in my clients...

With movement clients:

“I don’t have childcare in the evenings so it's impossible for me to find time to exercise.”

If you have a partner can you express your desire to focus on your health & wellness to them? Can you ask them to trade off a night with you? Do you have the funds to hire a babysitter? Can you talk to your boss + adjust your lunchbreak hour to get to a class? Can you be really honest with yourself + press play on a 10 min at home workout video right before bed or as soon as you get up, rather than getting lost for 30 min on Facebook?

 

With business consulting clients:

”It’s not fair - everyone else’s online business is growing, but mine’s just crickets!?”

Are you asking people to buy your product? Are you talking about your services and how they help people? Have you consistently shown up for your audience even when (especially when) they haven’t worked with you before? Have you asked your potential clients how you can best help them? Have you hired people to help you? Have you asked your colleagues to do collaborations and help you share?

 

 

People won’t know you want/need something until you let them know.

 

Where is it for you? 

Where are you playing the victim?

In what area can you clearly express your needs and communicate what you want?

 

I'd love to know how this shows up for you. Leave me a comment here with your response! 

 

With love + asking for what we need, 

xoxo elyse

 

*PS - I know, I know, some people are afraid of offending someone who’s NOT pregnant. EASY FIX: if you *suspect* that someone may be pregnant, make eye contact + then simply stand up and walk to a different part of the train. If they’re not pregnant they can assume you’re getting up for any number of reasons! If they are pregnant they’ll be SO appreciative! 

 

PPS - I'm putting together something new for you! More details soon - but the idea is to increase our body kindness + use movement and mindfulness to feel at home in our skin again. It's not all flowers + puppy dogs. Some of it requires challenging work and looking at some of the deeper, darker areas... like noticing where you may be victimizing yourself and standing in your own way of getting what you want. Consider this subject today and leave me a comment below about an area where you victimize yourself. Then get excited because this new program will be ready for you next month!!! Stay tuned! 


HIYA, I'M ELYSE!

Elyse_HR-47.jpg

I'm a personal trainer, fitness coach, and yoga teacher who gets people moving with in-person training and my signature online programs. I want to help people drop the guilt/shame game around exercise and start working out with ease and kindness. When I'm not doing squats and sun salutations, I'm dressed up in vintage lindy hop dancing or gathering other Lovely Lady Entrepreneurs to talk about their careers and living their most passionate lives. Start moving with me today with these FREE stretch breaks you can do to feel more energized and aligned during your day! - stretchbreak.elysesparkes.com


2 Comments

Want to be more kind to yourself as you get fit?

Enter your name + email to get this 14 page printable Self-Kindness journal delivered to your inbox!

Simple Self Care Tools to Help Digestion

Comment

Simple Self Care Tools to Help Digestion

I sat down with Holistic Health Coach Jessica Ruth Shepard to talk about simple self care tools that will help your digestion! 

These are S I M P L E and quick so you can add them into your day no matter how busy you are and reap a ton of health benefits. 

Hell yes! 

 

We go over: 

~ The important nerve you need to know about to stimulate the gut/brain connection

~ How simple exercises can help eliminate things like brain fog, anxiety, + depression

~ 8 quick things you can do daily to help digestion

 

PLUS, we challenge you with an assignment you can start right now! 

 

WATCH:


*Don't miss out on the exercise you can do with us that starts at 10:00 in the video - it'll take you 30 sec to do!!!

 

Try our challenge at one meal for 7 days! 

 

We'd love to hear how it goes, so share with us in a comment below: 

~ How do you feel immediately after you do this technique?  

~ What did you notice about your digestion throughout the week?

- Which other technique will you try (splashing water on face, meditation

chanting, deep diaphragmatic breathing, yoga, laughter, massage, probiotics)?  

 

If you're looking for more support around your health, mind/body connection, and digestive ease find out more about Jessica at www.jessicaruthshepard.com.

 

With love and body kindness, 

xoxo elyse

 


HIYA, I'M ELYSE!

I'm a personal trainer, fitness coach, and yoga teacher who gets people moving with in-person training and my signature online programs. I want to help people drop the guilt/shame game around exercise and start working out with ease and kindness. When I'm not doing squats and sun salutations, I'm dressed up in vintage lindy hop dancing or gathering other Lovely Lady Entrepreneurs to talk about their careers and living their most passionate lives. Start moving with me today with these FREE stretch breaks you can do to feel more energized and aligned during your day! - stretchbreak.elysesparkes.com


Comment

Want to be more kind to yourself as you get fit?

Enter your name + email to get this 14 page printable Self-Kindness journal delivered to your inbox!

17 ways to boost your low impact workouts

Comment

17 ways to boost your low impact workouts

Recently I received this from a reader:

Exercise is a great stress reliever for me but recently I’ve had some health issues where I haven’t been able to do more than walk, which I know is exercise but doesn’t give me the same sense of accomplishment or endorphin rush. I’d love some tips for how best to deal with not having this outlet!

 

No matter how fit you already are, there may come a time when something unexpected comes up and you’re not able to move in the way you’re used to. Health issues from the everyday cold to injuries, major surgery, fertility treatments or chronic disease can arise and interrupt your regular routine.

Heck, even positive life events can get in the way at times.

(Oh hey there pregnancy).

This can be so frustrating!

Especially when you’re used to getting that sweaty sense of accomplishment with muscle fatigue, pushing yourself to a new max rep, doing a new challenging arm balance or crossing the finish line in record time.

So how can you add intensity and give a boost to low impact workouts?

When this happens the first and most important thing to do is to give yourself a major dose of compassion + kindness and remember that fitness is not a straight line, it’s a cycle. It’s something that’s always changing according to EVERYTHING else going on in your life. We dive deeply into these essential mindset shifts and practices in my online programs.

(You can get started with this free Self Kindness journal as well!). 

Second, it's important to check with your doctor before you start any exercise program to make sure you know any contraindications with your specific health concern.

Today, though, let’s focus on the physical things you can do to get a sense of accomplishment, new challenge, variety +boost your endorphins from low impact movement. 

17 Ways to Add Intensity and Give Low Your Impact Workouts a Boost

IMGP5121.JPG

 

SPICE UP YOUR WALKING

Walking is superb exercise! Let’s just mix it up a bit to target more muscle groups, challenge your coordination, and increase the intensity while keeping it low impact.

Okay, okay, on some of these you might look kinda silly - but hey! It’s in the interest of your health! Get a friend to join you and you won’t be the only one dancing through the park. ;)

1. Hills + Trails

Find a walking route that include some hills so you add an incline/decline to your path (No hills nearby? Find some stairs!).

2. Go Sideways

On flat terrain, turn your body 90 degrees and keep your feet + legs parallel as you walk sideways (this will be slower going pace, but great strengthening for your hip abductors + adductors).

3. Moonwalk

Don’t actually attempt the moonwalk in sneakers, but do try to take regular steps walking backwards! (Also slower pace + you’ll need to make sure you don’t run into anything, but it’s great for your hamstrings and glutes).

4. Grapevine

Aka The Electric Slide. Step one foot to the side, cross the other leg behind, step again to the side, then cross to the front. You’ll challenge your coordination and practice agility.

5. Wear A Hiking Pack

Carry weight on your back (distributed well of course) on your walk to strengthen your bones and force your muscles to work a little harder.

6. Arm T Hold

This challenge works every time! Try to keep your arms straight out to your sides in a T shape (without over stressing your neck/upper trapezius muscles) for 5 min.

 

BODY HALVES

Depending on what’s going on for you, you may still be able to lift weights, but you may have to avoid certain body parts. To do this you can separate movements of your upper + lower body.

7. Upper body only

For example, if you aren’t able to put pressure on your ankle, you can sit and do some slow and controlled weight lifting with your upper body.

8. Lower body only

Conversely, if your upper body needs a rest, there are many lower body low impact exercises that can be weighted or not that will still pack a punch! (Think: leg lifts/kicks in all directions, heel lifts, slow + steady squats, lunges).
 

GET IN THE POOL

Many athletes use water therapy to recover from injuries, strengthen and condition without impact.

9. Underwater Ballet Barre

Hold onto the side of the pool in the shallow end and do your best ballerina moves! (Pliés, relevés, passés, developpés, battements, etc).

10. Do actual Water Ballet!

One of my favorite new #JOYworkout’s is synchronized swimming. You’ll get to learn a new skill AND go hard core with the core work! (In Brooklyn? Check out Brooklyn Synchro Club).

11. Flip Your Fins

Grab your favorite floatie and do some swimming drills - you can keep your head above water and power up your swim with your legs.

12. Pool Dips

Get those triceps on fire by doing small dips on the stairs or edge of the pool.

13. Tread Water

See how long you can tread water without having to take a break. That gets seriously tough quickly!
 

MAKE FRIENDS WITH YOUR MAT

There are so many styles of movement these days that don’t even require you leaving the floor!

14. Mat Pilates

Joseph Pilates himself developed this method to help him heal his own health issues, so it’s a great option for alignment and low impact strength. Teachers often understand injuries and are able to offer helpful modifications.

15. Back to the Basics Yoga

Don’t be fooled, beginner yoga classes aren’t always “easy”. Perhaps you won’t be flowing as quickly as with the sequences you’re used to, but you may reap even more benefits from slowing down your practice and reexamining alignment or holding poses for longer.    

 

PUNCHING BAG

If you’re still craving that endorphin rush after all this, go get a pillow or punching bag. You can do this sitting or standing and release all that energy, angry, frustration!

16. Shadow Box

Face a mirror and start doing your best boxer. Screams and sighs encouraged! Time yourself and keep shadow boxing for 10 minutes, you’ll feel it!

17. Punch Combos

Create a combo (ex: jab, jab, hook, undercut) and repeat it 10x each side. Repeat 4 more combos and then try to put it all together!

*A new full length video addition to the Sparkes Wellness Workout Library this month is a Low Impact Kickboxing Workout! Want to talk with me to find out if this program is right for you? Contact me!
 

I’d love to hear from you!

Has there been a time in your life when you weren’t able to move in the way you were used to? What did you do to cope?

Which one of this could you try this week?

 

With love, body kindness, and all types of movement,

xoxo elyse


ES bio.jpg

HIYA, I'M ELYSE!

I'm a personal trainer, fitness coach, and yoga teacher who gets people moving with in-person training and my signature online programs. I want to help people drop the guilt/shame game around exercise and start working out with ease and kindness. When I'm not doing squats and sun salutations, I'm dressed up in vintage lindy hop dancing or gathering other Lovely Lady Entrepreneurs to talk about their careers and living their most passionate lives. Start moving with me today with these FREE stretch breaks you can do to feel more energized and aligned during your day! - stretchbreak.elysesparkes.com


Comment

Want to be more kind to yourself as you get fit?

Enter your name + email to get this 14 page printable Self-Kindness journal delivered to your inbox!

Why I haven't worked out in 3 months

4 Comments

Why I haven't worked out in 3 months

It's true. I haven't exercised intensely for over 3 months.

My time has mostly been spent sleeping, feeling nauseous, hugging the toilet bowl, and eating all the sour green apple lollipops I can find. 

You may have guessed it - I'm pregnant!

  My nephew drew a surprisingly accurate portrait of my emotions and my current shape (minus the tail). ;)

My nephew drew a surprisingly accurate portrait of my emotions and my current shape (minus the tail). ;)

Even though logically I know that resting my body is TOTALLY normal and was/is 100% necessary for me, it has still been a challenge to adjust to slowing down and accept all the rapid changes in my body.


I've had to practice what I preach BIG TIME and dial up the volume on my self-acceptance and self-kindness.

And that's not really about pregnancy.

It's about recognizing the cycle, season, ebb & flow of where you are in *this* current moment.

Fitness doesn't work in a straight line.

It's not a hard "before" and "after".

Not a clear point A to a point B.

It goes up and down, depending on
careers / relationships / home / location / injuries / mental health / energy level / phase of life / hobbies / interests, etc. etc.

Maybe you wanted to hit the gym hard in the New Year, but then you caught the flu?

Maybe you just switched jobs and the learning curve is overwhelming, not to mention the new 12 hour days!?

Maybe you've been caring for a relative, and your focus on your own health has flown out the window?

Maybe you have a newborn and you're healing your own body as you nurture your little one?

The best thing we can do?

I think it's cultivating awareness to recognize where we are in our (life) cycle and then do the best thing we can to treat ourselves with kindness in the moment.

At times that might be a kick butt sweat-a-thon and green smoothie! 

At other times that might be doing child's pose through an entire yoga class and then buying yourself a lollipop. <---- ME. ;)

Where are you right now?

What's the next best thing you can do to honor where you are and be kind to yourself?

Share your experience in the comments! 

 

With love, body kindness, and a new life adventure!  

xoxo elyse

 

PS - Answers to baby Q's: We're waiting to find out the sex and we're due in July! :)

PPS - Have you been pregnant? Or had a big life phase/experience that changed your body or the way you approach health, wellness, fitness? I think sharing our stories brings us closer and helps us realize we're not alone. Feel free to share in the comments if you feel inclined! 


ES bio.jpg

HIYA, I'M ELYSE!

I'm a personal trainer, fitness coach, and yoga teacher who gets people moving with in-person training and my signature online programs. I want to help people drop the guilt/shame game around exercise and start working out with ease and kindness. When I'm not doing squats and sun salutations, I'm dressed up in vintage lindy hop dancing or gathering other Lovely Lady Entrepreneurs to talk about their careers and living their most passionate lives. Start moving with me today with these FREE stretch breaks you can do to feel more energized and aligned during your day! - stretchbreak.elysesparkes.com


4 Comments

Want to be more kind to yourself as you get fit?

Enter your name + email to get this 14 page printable Self-Kindness journal delivered to your inbox!

You have permission

2 Comments

You have permission

I crawled under the covers at noon. 

1:52pm I send a text to my husband:

Just napped. 

Feel like I should work, but so tired! 

(My friend Josh says that we reach out to certain people for advice because we know they'll affirm the advice we subconsciously want to hear. Clearly true in this case).

Without missing a beat, he wrote back: 

you have permission to rest for a day...

IMG_7914.PNG

The hubs is a big fan of what he calls PRODUCTIVE LAZINESS - where resting + taking your mind off of a situation (or in his case: playing video games or trying to unlock an old safe <--- you'll only get that reference if you're watching my instagram storiesmakes you more productive when you return. 

I knew he would say REST and I was 100% seeking that permission slip.

I followed through and rested for an entire Thursday.

Here's the thing, I've been hearing of this feeling of TIREDNESS from my clients, family and friends too. 

With a TON of sh@# going on in the world, we're being called to speak up, rise up, there's a lot of fatigue floating around...

Compassion Fatigue

Giving Fatigue

Fatigue Fatigue

We need to be active in order to donate, help our neighbors, make calls to congress, take care of the day-to-day, and we also need to break from it and take some Productive Laziness. 

If you needed this reminder today and could use a Rest Permission Slip too, here it is: 

YOU HAVE PERMISSION TO REST. 

Some ideas: 

  • Take a social media/email detox
  • Turn your phone off
  • Take a nature walk
  • Call a friend
  • Binge watch a show
  • Take a class you ordinarily wouldn't have time to take
  • Order dinner in
  • SLEEP
  • Snuggle up with a good book
  • Journal & Daydream 
  • Do some simple stretches

Whatever you do, wholeheartedly enjoy it without a touch of guilt. ;)

With love and productive laziness, 

xoxo elyse

 

PS - Perhaps your Permission Slip isn't about rest, but about something else?

If you could write yourself a Permission Slip what would it say? Let me know in the comments! 


static1.squarespace.jpg

HIYA, I'M ELYSE!

I'm a personal trainer, fitness coach, and yoga teacher who gets people moving with in-person training and my signature online programs. I want to help people drop the guilt/shame game around exercise and start working out with ease and kindness. When I'm not doing squats and sun salutations, I'm dressed up in vintage lindy hop dancing or gathering other Lovely Lady Entrepreneurs to talk about their careers and living their most passionate lives. Start moving with me today with these FREE stretch breaks you can do to feel more energized and aligned during your day! - stretchbreak.elysesparkes.com


2 Comments

Want to be more kind to yourself as you get fit?

Enter your name + email to get this 14 page printable Self-Kindness journal delivered to your inbox!

Eliminating Shame & Enjoying Food Over the Holidays

Comment

Eliminating Shame & Enjoying Food Over the Holidays

I sat down with Holistic Health Coach Holly Toronto from Love Your Body Health Coaching to talk about eliminating shame and ENJOYing your food during the holiday season! 

I love everything Holly has to share because she's all about approaching our health and body image from a place of radical and unconditional self love. 

Hell yes! 

 

We talk topics like: 

~ Ditching the dieting "rules" + what you need to do instead

~ The scientific reasons you need to 10x the amount of times you chew *each* bite

~ Taking back your power from the enticing Holiday Food Table

 

PLUS, we challenge you with an assignment you can do TONIGHT! 

 

WATCH:


Get your family, friends, or partner on board and try this challenge at dinner tonight! 

 

We'd love to hear how it goes, so share with us in a comment below: 

~ What does it feel like to chew *each bite* for 20-30x? 

~ Was it challenging to stick with it? 

~ What did you notice about your meal or your dining experience?

 

Bottom line: we don't have to diet, restrict and shame ourselves into a certain mold in order to experience health and vitality.

If you're looking for more support around body positivity and want to focus on self-love as the root of health and happiness, check out all the details about Holly's 21 Days to Love Your Body Online Course right here. Get in there, it starts next week!

 

With love and body kindness, 

xoxo elyse

 


HIYA, I'M ELYSE!

I'm a personal trainer, fitness coach, and yoga teacher who gets people moving with in-person training and my signature online programs. I want to help people drop the guilt/shame game around exercise and start working out with ease and kindness. When I'm not doing squats and sun salutations, I'm dressed up in vintage lindy hop dancing or gathering other Lovely Lady Entrepreneurs to talk about their careers and living their most passionate lives. Start moving with me today with these FREE stretch breaks you can do to feel more energized and aligned during your day! - stretchbreak.elysesparkes.com


Comment

Want to be more kind to yourself as you get fit?

Enter your name + email to get this 14 page printable Self-Kindness journal delivered to your inbox!

Why the 21 Day program?

Comment

Why the 21 Day program?

I talk to people all the time who say they aren’t getting what they need from crowded gym classes or mass produced DVD’s, and want working out to actually feel manageable in their schedule + positive in their life.

 

This program is designed to help with that!

It has everything you need to start, build, and stay consistent with a workout routine at home.

 

After going through my programs people who hated, HATED exercise are now working out 3x a week, because they WANT to.

People who were shaming themselves for not doing ‘enough’, now feel balanced and have more self esteem.

People who couldn’t hold plank for 10 seconds are now on over a minute and feeling like they got their bodies back.

People who avoided shopping and were hiding in their clothes are now confident and proud of their bodies.

 

What some people have said after working with me: 

 
Icon_teal_blank.png
 
SW Library PROMO Tracey.jpg
SW Library PROMO Carol .jpg
SW Library PROMO Maggie.jpg
SW Library PROMO Phoebe.jpg
SW Library PROMO Judith.png
SW Library PROMO Sandra.png
SW Library PROMO Phoebe 2.png
 
Icon_red_blank.png
 

 

Yes, you’ll be doing squats & stretches, but really this is about feeling great in your body again, having KIND thoughts about yourself, and learning principles to be able to stick with it no matter what life throws your way.

 

It’s for anyone who prefers to get sweaty in the comfort of their own space, on their own time schedule, with a trainer who’s going to encourage and uplift you (that’s me)! :)

 

We'll be starting the 21 Day program THIS Monday!

 

HOW IT WORKS: 

~ You’ll sign in to your membership site where all the course materials live

~ You’ll print your 21 day calendar so you know exactly what to do on each day

~ Each week of the 3 weeks, you’ll get a new 30min full body workout video that combines cardio & strength, high intensity interval training, and yoga so that you build strength, endurance, and flexibility.

~ You’ll also have modification videos with break-downs of the moves so you’ll never be confused

~ Plus shorter STRETCH & BLAST videos for when you take it down a notch or pump it up

~ You easily stream the videos directly from the site to ANY of your devices so you easily have them available to you even after the 21 days have finished

~ You’ll get emails from me with ideas, writing prompts, and principles I’ve used in my own life to go from feeling aggravated and overwhelmed in my body to feeling strong balanced and confident

~ You’ll have the option to join in to an amazing community of other people doing this with you, so you KNOW you’re not alone, and you always have encouragement and support.

 

**All profits from purchases THIS WEEK are being donated to the Maria Fund to help Puerto Rico rebuild**

 

 

THIS PROGRAM IS FOR YOU IF: 

~ you work from home and you can’t seem to peel yourself away from your desk to get to a class,

~ you take care of your kiddos and the ONLY time to workout is nap time which is unreliable and can change from day to day,

~ you travel frequently you want a quick full body workout that you can do in your hotel room,

~ you’re getting ready for a big event and instead of spending hours on the treadmill and restricting your calories, you want a structured plan that will shape your body and keep you sane,

~ you want a plan for staying health + de-stressed during the holidays.

 

THIS IS NOT FOR YOU IF: 

~ you're looking for a quick fix

~ you're not willing to show up for yourself

~ you'd rather say "next year" and not take action

~ you're not willing to go out of your comfort zone

~you're not ready to look beyond calorie counting or restricting

 

We start a new program on Monday, so give this gift to yourself and join us today!

 

It comes out to about $7/day, which is less than your coffee + afternoon snack! 

PLUS, you get to keep using all the materials even after the 21 Days are over. 

If this sounds like just the kickstart you've needed, I hope you'll join in! 

 

 

With love and mindful movement, 

xoxo elyse


Elyse_HR-42.jpg

HIYA, I'M ELYSE!

I'm a personal trainer, fitness coach, and yoga teacher who gets people moving with in-person training and my signature online programs. I want to help people drop the guilt/shame game around exercise and start working out with ease and kindness. When I'm not doing squats and sun salutations, I'm dressed up in vintage lindy hop dancing or gathering other Lovely Lady Entrepreneurs to talk about their careers and living their most passionate lives. Start moving with me today with these FREE stretch breaks you can do to feel more energized and aligned during your day! - stretchbreak.elysesparkes.com


Comment

Want to be more kind to yourself as you get fit?

Enter your name + email to get this 14 page printable Self-Kindness journal delivered to your inbox!

Too busy to workout?

Comment

Too busy to workout?


5 Day Fitness + Body Image Mindset Reboot

DAY 5


BUSY-NESS. 

We've all got it - between work + kids + hobbies + ...spending 60 min looking at your 3rd grade crush's wedding album on Facebook!

But we still have to find the time to commit and be consistent, so then... how? 

 

IN THIS VIDEO, YOU'LL:

~ learn the hard truth about trying to "do it all"

~ find out the 2 "D's" that will make it possible for you to find the time  

~ be challenged to SHOW UP for yourself this week. 

 

WATCH: 


YOUR ASSIGNMENT:

Answer these Q's in the comments below:

1. What is one thing you’re are going to commit to -hell or highwater- that you can keep consistent for a week? What is it? How much time will you spend on it? 

*I recommend you make it very reasonable that you’re setting yourself up for success!

2. What can you DROP in order to make that happen? 

3. What can you DELEGATE or ask for help with in order to make that happen? 

 


You heard what I need to DROP in the video. I'd love to hear yours too!  

Leave a comment with your answers to these Q's! 

 

With love and commitment to dropping + delegating, 

xoxo elyse

 

 

PS - JOIN US!

In order to help you commit AND stay consistent I’m starting a LIVE run of my 21 Day program next Monday!

And a little bonus that goes beyond those of us participating -  if you sign up this week 100% of the profits are going to be donated to help the people of Puerto Rico rebuild.

This program is a focused amount of time -21 Days- on both physical movement + mindset practices to help you build strength, flexibility and confidence.

If you’re starting from scratch, I walk you through EVERYTHING you’ll need to COMMIT to 3 weeks of balanced, sensible movement that actually fits into your schedule.

 

-2.png

I highly recommend this program with Elyse.

This is such a terrific program for so many reasons. The workouts are thorough and fun to do, plus 30 minutes is SO doable. The writing exercises help you think about your life in bigger, more expansive ways. Elyse delivers all this material with an infectious energy, a huge smile, and tons of motivation. She’s also genuinely there for you - to cheer you on and support you, to answer questions, address concerns and sympathize if you’re facing a challenge. She’s knowledgeable, bright, wise, and funny. I highly recommend this program with Elyse. She’ll brighten your day.

~ Deb Hall

You’ll get:

~ 13 full length videos

~ membership login

~ printable calendars

~ modification + low impact options

~ extra mind/body exercises + meditations

~ access to our online community

 

All you need is a set of weights (5-8lbs) and a small area to move around in!

 

And if you’re really keen on that consistency piece - start for $35/month and get in on a YEAR access to the Entire Workout Library.

You’ll start with EVERYTHING included in the 21 Day program, get access to a variety of videos in the library, then get a brand new video every month so you always have something to look forward to and never get bored with the same ‘ol same ‘ol workouts.

 

 

Check out the program details here: 


HIYA, I'M ELYSE! 

Elyse_HR-42.jpg

I'm a personal trainer, fitness coach, and yoga teacher who gets people moving with in-person training and my signature online programs. I want to help people drop the guilt/shame game around exercise and start working out with ease and kindness. When I'm not doing squats and sun salutations, I'm dressed up in vintage lindy hop dancing or gathering other Lovely Lady Entrepreneurs to talk about their careers and living their most passionate lives. Start moving with me today with these FREE stretch breaks you can do to feel more energized and aligned during your day! - stretchbreak.elysesparkes.com



Comment

Want to be more kind to yourself as you get fit?

Enter your name + email to get this 14 page printable Self-Kindness journal delivered to your inbox!

SPOILER: People don’t get results from Personal Trainers

Comment

SPOILER: People don’t get results from Personal Trainers


5 Day Fitness + Body Image Mindset Reboot

DAY 4


 

Unless you literally have someone reserving your spot in class, dragging you out of bed and to the gym at 5am, and replacing that latte you’re lifting up to your mouth with a dumbbell, you’re going to have to ya know... put in some effort.

What I try to do as a personal trainer and coach - especially in my online programs, because I’m NOT there with you in real time - is to help you learn how to create your own effective workouts, maximize your time while you do that, and be there to support you.

This system moves you toward the results you want to see more quickly AND in a way that works for YOU even if I’m not physically there.

 

IN THIS VIDEO, YOU'LL:

~ learn 3 practical ways you can maximize your workout time  

~ get a 6 min challenge you can do RIGHT NOW!

~ hear my deadpan response to "what can you do about this?" from prospective clients.

 

WATCH: 


YOUR ASSIGNMENT:

 

Do this round of a HIIT 50/10:

Set a timer on your phone and do 50 seconds "on", followed by 10 seconds of rest of each of these exercises:

  • Jumping Jacks
  • Squats
  • Lunges

Do this 2x through. This will take you 6 min and you’ll feel it in your legs!

 


I’d love to hear how it goes. 

Leave me a comment below after you've completed your 6 min circuit! 

 

With love and handing the power over to YOU, 

xoxo elyse

 

PS - JOIN US!

I’m going to give you even more tools and support in the upcoming LIVE run of the 21 day program. We’ll start together next Monday!

And a little bonus that goes beyond those of us participating -  if you sign up this week 100% of the profits are going to be donated to help the people of Puerto Rico rebuild.

This program is a focused amount of time -21 Days- on both physical movement + mindset practices to help you build strength, flexibility and confidence.

By the end you will be able to keep signing into the membership site to keep using all of the weekly videos + bonus videos and continue to be part of our support Sparkes Wellness Community!!

-1.png

As a mom to a young child, being able to do these workouts at home was invaluable...

I could make the workout happen without a ton of planning. Elyse is also very supportive and encouraging and I found her words helped me to focus on the good work my body was doing rather than the typical negative self-talk that can pollute exercise experiences.

-Sarah Miller Shea


HIYA, I'M ELYSE! 

Elyse_HR-42.jpg

I'm a personal trainer, fitness coach, and yoga teacher who gets people moving with in-person training and my signature online programs. I want to help people drop the guilt/shame game around exercise and start working out with ease and kindness. When I'm not doing squats and sun salutations, I'm dressed up in vintage lindy hop dancing or gathering other Lovely Lady Entrepreneurs to talk about their careers and living their most passionate lives. Start moving with me today with these FREE stretch breaks you can do to feel more energized and aligned during your day! - stretchbreak.elysesparkes.com



Comment

Want to be more kind to yourself as you get fit?

Enter your name + email to get this 14 page printable Self-Kindness journal delivered to your inbox!

My husband is Skinny Fat.

4 Comments

My husband is Skinny Fat.


5 Day Fitness + Body Image Mindset Reboot

DAY 3


 

My husband is Skinny Fat. 

(Those aren't my words! They're his doctor's words!)

And he's a great example of how the scale is only ONE type of measurement that misses SO MUCH of the whole picture. 

 

IN THIS VIDEO, YOU'LL:

~ learn why you need to STOP idealizing certain pant sizes 

~ find out 7+ really important health benefits of exercise, besides managing weight

~ figure out how to LOVE to workout (even if you think you Hate working out)! 

WATCH: 


YOUR ASSIGNMENT:

Find your JOYworkout - Get out a pen + paper and do this with me.

  1. Recognize what you do like to do.  It doesn’t have to have anything to do with fitness.  So, do you like to host dinner parties?  Do you like to learn new skills?  Do you like to raise money for organizations?  Do you like to spend alone time?  Do you like to be creative?  Whatever it is, anything!  What do you like to do?

  2. Write down why you like to do that thing.  So, if you like to host dinner parties is it because you are kind of a socialite and you like to have people around you and you like to be amongst your friends or give something to your friends?  If you like to raise money for organizations is that because it makes you feel good to give back and support something that is very important to you?  If you like to have alone time and be creative, is that because it connects to your inner wisdom or you get to slow down and quiet down?  Those are just some examples of why you like to do the things you do.

  3. Find a physical activity that combines those things!  For example, again with the dinner party, you could get a group of your friends together, have tea and maybe a little pre-workout snack and then go to a fun new class, like do something kind of crazy and weird like the pole dancing classes or something like that.  Or if you want to give back then find a 5K that supports an organization that really means something to you.  Raise some money and then do the 5K in that honor and give the money back to the organization.  If you like to learn a new skill, maybe find something where you are going to be leaning a specific technique like martial arts or dance or something that you can find a guru, a teacher and follow them and learn everything you can about that subject.

EXAMPLES: 

  • BIKE RIDING
  • HIKING
  • SWIMMING
  • DANCING
  • CAPOERIA
  • ROLLER DERBY
  • ROCK CLIMBING
  • ROLLER SKATING
  • SNOW SHOEING
  • SKIING
  • GYMNASTICS
  • KAYAKING

*I forgot to say in the video, but my husband's JOYworkout's are biking around Brooklyn, doing yoga to relax, and lindy hop dancing for fun!


I’d love to hear what your JOY workout is. 

Leave me a comment below! 

 

With love and fun, joyful movement, 

xoxo elyse

 


PS - JOIN US!

I include JOYworkout time in my online programs because it’s a huge aspect of making movement balanced, fun, and something you look forward to!

We’re starting a LIVE round of the 21 Day program next Monday and 100% of the profits are going to help Puerto Rico rebuild when you purchase this week!

If you want engaging and manageable full body workouts you can do at home, based in self-kindness and mindfulness than join us!

 

static1.squarespace-1.png

I went from barely being able to hold a plank at all (when I really pushed myself I just made it for 40 seconds) to holding it for a whole minute and a quarter! 

 

Being back in the zone has made starting exercise feel easy, and Elyse’s pep talks, tips and tricks have made me understand that it’s all about balance, gentle encouragement and self-cheerleading - carrot not stick!

 

~Marsha Shandur

 

You’ll get:

~ 13 full length videos

~ membership login

~ printable calendars

~ modification + low impact options

~ extra mind/body exercises + meditations

~ access to our online community

 

All you need is a set of weights (5-8lbs) and a small area to move around in!

 

Check out the program details here: 


HIYA, I'M ELYSE! 

Elyse_HR-42.jpg

I'm a personal trainer, fitness coach, and yoga teacher who gets people moving with in-person training and my signature online programs. I want to help people drop the guilt/shame game around exercise and start working out with ease and kindness. When I'm not doing squats and sun salutations, I'm dressed up in vintage lindy hop dancing or gathering other Lovely Lady Entrepreneurs to talk about their careers and living their most passionate lives. Start moving with me today with these FREE stretch breaks you can do to feel more energized and aligned during your day! - stretchbreak.elysesparkes.com



4 Comments

Want to be more kind to yourself as you get fit?

Enter your name + email to get this 14 page printable Self-Kindness journal delivered to your inbox!

All your problems will be solved...

Comment

All your problems will be solved...


5 Day Fitness + Body Image Mindset Reboot

DAY 2


You know that whole “lose weight and all your problems will be solved” thing the fitness industry tries to sell you? 

(THINK: every weight loss ad, fashion magazine spread, BEFORE/AFTER pic, diet commercial you've ever seen where the person was miserable "before" and Happily Ever After "after"). 

It's not true.

It’s not sustainable.

And it’s keeping you stuck in a vicious ‘never enough’ cycle.

Believe me, I’ve tried it.

 

IN THIS VIDEO, YOU'LL:

~ hear about the time I lost 30 lbs in 2 months. 

~ learn why those "last 5 lbs" ARE NOT going to change your life.

~ learn the scientific reason you MUST get your brain on board! 

 

WATCH: 


YOUR ASSIGNMENT:

  1. Simply NOTICE where you’re focusing your thoughts today.

  2. Write them down (especially if they’re unkind or generally not the direction you want to be going in)

  3. Re-write each one with a positive direction *(we’re not talking flowery language here all about puppy dogs + rainbows!, we’re talking re-writing these in a way that feels authentic to you in the moment. For example you could say something like: I’m doing my best and showing up for myself in this moment.

  4. What action aligns with that? What can you do today that will nourish your mind and body?

 


I’d love to hear what your Aware Thought + Action is today. 

Leave me a comment below! 

 

With love and new thought-feeling-action neural pathways, 

xoxo elyse

 


PS - JOIN US!

 

If your action DOES have to do with getting your body moving in a mind/body centered way, join us in the 21 Day program

 

It’s all about non-drastic non-extreme way to consistently add movement into your life. We’re starting a LIVE version next Monday - where I’ll be leading you through it - and BONUS all the profits from the program this week go to a charity to help Puerto Rico rebuild after the hurricane.

static1.squarespace.png

This program has given me so so much. The videos are fantastic—I can work out anywhere—in a hotel room, in my apartment, in a park—and fit it in anytime. I’m so much less stressed when I’m in the 21 day program. I look forward to exercising, I’m able to stay calmer during stressful situations, and I feel better about my body. I love the support from the Facebook group and Elyse’s weekly emails and videos. It’s a life-changer.

 

 

~Erica Cox

There are two ways to join:

$149 for the 21 Day program

$35 today + monthly installments for the 21 Day program AND a year access to the entire Workout Library.

Check out the program details here: 


HIYA, I'M ELYSE! 

Elyse_HR-42.jpg

I'm a personal trainer, fitness coach, and yoga teacher who gets people moving with in-person training and my signature online programs. I want to help people drop the guilt/shame game around exercise and start working out with ease and kindness. When I'm not doing squats and sun salutations, I'm dressed up in vintage lindy hop dancing or gathering other Lovely Lady Entrepreneurs to talk about their careers and living their most passionate lives. Start moving with me today with these FREE stretch breaks you can do to feel more energized and aligned during your day! - stretchbreak.elysesparkes.com



Comment

Want to be more kind to yourself as you get fit?

Enter your name + email to get this 14 page printable Self-Kindness journal delivered to your inbox!