How to Dance Into Your Answers

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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!

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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


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Do you feel at home in your skin?

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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


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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

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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!

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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


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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

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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)


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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


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What is the pelvic floor?

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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!

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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


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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

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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


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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

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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


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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

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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

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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


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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

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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


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You have permission

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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...

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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! 


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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


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Eliminating Shame & Enjoying Food Over the Holidays

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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


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Why the 21 Day program?

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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: 

 
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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


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Too busy to workout?

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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.

 

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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



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SPOILER: People don’t get results from Personal Trainers

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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!!

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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



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My husband is Skinny Fat.

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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!

 

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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



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All your problems will be solved...

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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.

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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



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The FIRST thing you need to know to get fit

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The FIRST thing you need to know to get fit


5 Day Fitness + Body Image Mindset Reboot

DAY 1


I went to a group fitness class recently + I got PISSED. 

The things the instructor was saying for motivation made my inner angsty 13 year old make an appearance BIG time. 

(I couldn't even film this video without rolling my eyes...)

 

IN THIS VIDEO, YOU'LL:

~ hear about a major Pet Peeve of mine, and why you don't need to put up with it anymore! 

~ become YOUR best personal trainer + get a taste of an exercise I have all my online program participants do. 

~ finally make movement MEANINGFUL and CONNECTED.   

 

WATCH: 


YOUR ASSIGNMENT:

Answer these Q's: 

1. What is your WHY? WHY is movement important to you? 

If you want to dive even deeper: 

2. What will be available to me when I have _________?

3. How will I act differently when I have _________?

4. What does is really mean about me if I’m __________?

5. What will other people believe about me if I ____________? 

6. What will I believe about MYSELF?   

 

Write your WHY somewhere where you can see it throughout the day, better yet PROCLAIM IT out loud.


 

I would love to hear your WHY.

Leave a comment below this video to me your WHY!

 

With love and meaningful WHY's, 

xoxo elyse

 

PS - JOIN US! 

If you want to get 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.

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


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5 things to connect inward + nourish

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5 things to connect inward + nourish

Here are 5 things I've done recently that have really helped me connect inward and receive some nourishing energy.

Sharing with you in case they can help you too!

Give 'em a read and leave me a comment to tell me which one resonates with you or which one you'll try. 

 

 

1. Learn how to have the tough conversations, find your True Belonging + stand alone in your truth...

Prepping to talk politics at a holiday dinner or have to type an intelligent response to a troll on your "Me Too" post? Read this!

Brené Brown just released a new book: Braving The Wilderness, The Quest for True Belonging and the Courage to Stand Alone.

I devoured it in 2 days!

She explores how to find your true belonging in a world of increasing polarization. Read this if you want to practice standing in your truth, even if your view goes against the popular opinion around you.

 
If leaders really want people to show up, speak out, take chances, and innovate, we have to create cultures where people feel safe - where their belonging is not threatened by speaking out and they are supported when they make the decision to brave the wilderness, stand alone, and speak truth to bullshit.
— Brené Brown
 

 

2. Take the inner journey + write it out... 

If all the external stimulus (your facebook feed, reading the news, your co-worker's opinion etc.) is leaving you feeling disconnected, confused, and uptight - unplug and take time to dive into YOUR thoughts, feelings, and beliefs.

Elena Brower created a BEAUTIFUL book, entirely composed of journaling prompts to help you go inward to Practice You

We constantly doubt it, but we have all the wisdom we already need. This gorgeously curated book bring that inner wisdom forth and onto the page. Just holding this journal feels calm, peaceful, and nourishing. 

 
How can you practice your best self? Having endured times of doubt, disconnection, and insufficiency, I’ve learned that the only way out of that morass is to go inward.
— Elena Brower
 

3. Put your MOVEMENT first and make it inspirational...

If you've been around me for awhile, you know I'm a huge fan of Erin Stutland's work. She combines uplifting mantras and movement in a way that truly MOVES you forward in your life. Don't know what action to take? She'll help you find how to take aligned action and (literally) get moving on it. 

5 minutes is all you need to get a good sweat therapy session.

PS - I'm certified to teach her technique and I'm a proud affiliate of her online programs because I've seen the huge shifts in my own life. Doing her process affected everything from developing my business to meeting my husband! She has some sweet bonuses and discounts if you join in her program before Friday October 20th at midnight EST.

Click here to get in there! 

 

 

4. Share safe space with people who can support you...

Supportive community is where's it at!!!!

As much as I love my online peeps, I've upped my commitment to find IN-PERSON supportive communities. There's just something different about receiving group energy in the real live flesh.

I've been teaching my new Sculpt Your Future event recently at places like Rebecca Casciano's Sacred Beauty Collective and with Six Degrees Society. Building a tribe of people who can create safe space for your to explore your feelings, emotions, actions helps with processing everything that's going on around you. 

I'll be leading another session for the Sacred Beauty Collective's Fall/Winter session coming up soon. We'll do a gentle yoga + restorative movement practice and journal about letting go of what no longer serves us. 

PS - Here's a discount for you if you can attend live in NYC! Use code GODDESS when you register at www.rebeccacasciano.com/the-collective to get $50 off! 

 

5. Get off social media...

Simple, no explanation necessary. 

Just. Stop. Scrolling. 

Go outside.

Talk a walk.

Call a friend.

Do #1 - #4. 

It will sooth the soul. 

;)

 

Hope these tools can be helpful to you! 

 

With love and connecting body/mind/soul, 

xoxo elyse


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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


 

 

 

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Actually you can.

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Actually you can.

I slapped a tattoo on my arm before I went to a business retreat last week, because I desperately needed a change of perspective. 

(It's temporary. ;) And gold. And shiny. You can get one too right here). 

As I was checking into the flight online I could feel ALL my insecurities popping up. 

"I can't do this." 

"Who do I think I am?"

"I'm not good enough." 

(BTW if you go to work conferences too my good friend + storytelling coaching Marsha Shandur just wrote a BRILLIANT story about this, she calls it The Conference Feeling, you might relate!). 

We all have that, right?

Those pesky thoughts that we repeat over + over again and BELIEVE, even though they're not really true. 

A movement example...

I started working with a new personal training client recently and she was like: 

"Aahhh I'm so out of shape I can't even hold a plank for 30 sec." 

ME: Hmmm, actually I bet you can. 

She did. 

Then she held another 60 sec.

With perfect form.

That 'ol "I can't" story, isn't serving anyone. 


At the conference I mentioned, Dr. Jade Teta spoke about this - how we have to shift our perceptions in order to change the stories we have about ourselves and how you have to 'BE it till you see it'.

Intrigued by this, I incorporated the idea into the sample Sculpt Your Future session I led at Rebecca Casciano's Sacred Beauty Collective a few nights ago. We all created a new MOVEMENT MANIFESTO for ourselves.

It was amazing to see these ladies literally punch + kick out their old stories and transform them into NEW power statements!

Mine? I built upon my (temporary) tattoo + kept it strong and simple: 

ACTUALLY YOU CAN.

AND YOU ARE.

That's my new story right now.

What's yours?

1. What is an old story that you've been repeating to yourself?

2. What is the new story you want to tell yourself?

 

Leave a comment below, I'd really like to know! 

 

With love and punching/kicking/plank-ing to new heights, 

xoxo elyse

 

PS - Want to come move you body + mind with me in-person? I have a new events page on my website! 

www.elysesparkes.com/events

  *Photos from previous event by Deb Hall

*Photos from previous event by Deb Hall

Scroll to October + you'll find: 

 

OCT 5th, 6pm - I'll be sharing transformational movement tools to help nourish and support your beauty, health and happiness throughout fall and winter at Rebecca Casciano's Sacred Beauty Collective Fall/Winter preview!

>> Get your tickets here

 

OCT 18th, 7pm - I'll be leading movement with Six Degress Society, a fabulous community where social networking, career and learning unite!

>> Get your tickets here

 

I'd love to see you in the real life flesh! 

Not in NYC? Share this with someone who might like to attend. Thanks! :) 

 

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Build THIS kind of Strength

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Build THIS kind of Strength

I agreed to teach for a week on an island off of New Hampshire without knowing exaaaactly what I was getting myself into. 

I had been warned: 

  • only 3 (luke warm if you're lucky) showers per week
  • it will be 'campy' - in all senses of the word
  • wifi is iffy at best 9 miles off shore

Turns out that it was a family conference called Life on a Star, on one of the picturesque islands of the Isles of Shoals

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(Rocky coast, seagulls, lighthouses, crashing waves... the epitome of New England-ness).

Non-showering aside, it was extremely magical.

I got to... 

  • teach daily yoga + swing dancing to energized and engaged students, 
  • watch dozens of dolphins come into the harbor
  • join in the Starlettes' synchronized swimming performance (in 60 degree ocean water, no less!),
  • disconnect from the internet (except for a few instagrams about aforementioned magical-ness)
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But what I really got was an immersion into the sense of STRONG COMMUNITY.

I met sisters, brothers, parents, grandparents, cousins, in-laws, kiddos... who had all been coming year after year to enjoy this sacred time together.

Yes, they come together on the island for fun and relaxation (family summer camp, if you will), but they also told me stories of coming together back at home when they need it most.

They help support each other when someone is sick, when someone else is in job transition, or when someone passes away. 

By sharing this precious week together year after year, they create a strong, loving, welcoming, and supportive community.

Since I've gotten back to the "real" world, this sense of community feels imperative. 

Among the hurricanes, wild fires, nuclear threats, white supremacy riots, and many other horrifying things happening all over the world, we need STRONG COMMUNITIES where we can get support, compassion, give + receive help, and come together to take inspired action individually and globally.  

I want more STRONG COMMUNITIES in my life and I want to invite you to join in!

That's why I've designed this brand new in-person event series, Sculpt Your Future, where it's all about building strength in MOVEMENT, CREATIVITY, + CONNECTION. 

Within each event, we'll build: 

  • physical strength with a movement class,
  • internal strength through intentional journaling exercises, and
  • strength within community by connecting deeply with the other passionate people in each workshop.

The first 6 week series starts here in NYC on Thursday, September 28th at Doing/Living Marketplace!

ALL DETAILS + SIGN UP HERE!

We'll dive into themes like:

  • CONNECTION - tuning in to listen to your body's unique wisdom + get clear on what you want.
  • HEART - defining what fulfillment means to you + determining your values.
  • CHALLENGE - identifying your obstacles + learning the 'martial arts' way to handle them.
  • PERSEVERANCE - "nevertheless she persisted", aka how consistency, grit, + going after it lead to MASSIVE change.
  • ALIGNMENT - practicing coming back to center + how to be grounded amongst chaos.
  • EXPANSION - finding strong stability in order to lengthen, grow, take action and move forward.

 

Join us to sweat out stress, spark creativity, and step into your best self for the rest of the year! 

 

With love + building STRONG COMMUNITY, 

xoxo elyse

 

PS - Not in the New York area?

Send this to someone who might like to join OR become part of our online membership community from anywhere in the world!

 

PPS - Banner photo by Robert Levine! 

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