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On Being Fit

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!

On Being Fit + Sacred Beauty with Rebecca Casciano

On Being Fit + Sacred Beauty with Rebecca Casciano

I lucked out when I first met Rebecca! I needed a makeup artist in a pinch for a photo shoot, and I have very sensitive skin so I needed someone who uses products that wouldn't leave me with an allergic reaction in the photos. 

As an eco-friendly natural beauty expert, Rebecca came to my rescue! 

She's the coach and creator of the Sacred Beauty Salon Series, the makeup director at Savor Spa in the west village, and the beauty editor for Thoughtfully magazine. I'm so excited to introduce you to her today because she's all about helping women discover the connection between inner health to outer beauty.

Read on to get a glimpse into her health + wellness practices!

Meet Rebecca Casciano 

How Do You Help People Stay Healthy?

I'm a makeup artist with a background in holistic wellness. I introduce people to cosmetics that are healthier for their skin, body and beauty. I share the benefits of a plant-based diet and the power of positive thinking. True beauty and wellness comes from the inside out.

 

What Is The #1 Thing Someone Could Do TODAY To Feel Better In Their Body?

Make a list of 5 things you love and appreciate about your body right now!

 

What's Your Advice To Someone Who's Having Trouble Getting Started With That?

Keep it simple. Start with one thing. Start with something you are grateful for, like the fact that you have hair on your head or two working legs.

 

What Does A Typical Day Look Like For You And How Do You Fit Movement Into It?

When I get up in the morning, I do 5-10 minutes of yoga. Sometimes I bounce on our mini rebounder while watching TED Talks or listening to music. I walk as much as possible and I love to dance, although I wish I did it more often these days!

 

What Other Practices Keep You Healthy? In Body And/Or In Mind?

I have been mostly vegan for 16 years and I believe it's kept me healthy. I get colds and sinus issues very infrequently, in comparison to my earlier years. While I'm not super strict about it, I maintain a plant-based diet full of whole, healthy foods. Meditation, spiritual and motivational reading helps keep my mind and spirit enriched.

 

WHAT is your joy workout?

*Elyse calls a "JOYworkout" a form of movement that is something more than a workout for workout's sake. It's exercise and it's ALSO something that: a) you just plain LOVE to do, b) builds your community, c) teaches you a new skill, d) enhances your spiritual life, e) helps you give back, f) gets you outdoors + is adventurous.

I would have to say dancing with friends-- to 80's pop, hip-hop and R+B! There's nothing like it!

 

If you "fall off the wagon" with your health + wellness, how to get back on track?

Sometimes I start with small steps, like getting a green juice or working out for just 5 minutes. I have also used apps like one called "Habit Seed" which asks you to choose just one habit you wish to cultivate and then prompts you daily.

 

WHere are you getting your motivation from right now?

I just launched on online version of my workshop, Sacred Beauty Salon Series. It's an exploration of beauty from the inside out, including self-reflective writing, makeup lessons and more. My mission is to help women all over the world embrace their natural beauty and love themselves more. When women tell me how my program has affected their lives and the way they see themselves in positive ways, it lights me up. This is my biggest source of motivation!

 

WHAT is a motto or quote that you live by?

Life begins at the end of your comfort zone.

 

Thanks So Much For Sharing With Us, Rebecca!

Connect more with Rebecca at www.rebeccacasciano.com or find her at:

Want to join in the online Sacred Beauty Salon series? It starts June 5th!

*Get $50 off by using code SELFLOVE at checkout! 


hi, 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 21 day workout program. 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.


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!

On Being fit + Erin Stutland

On Being fit + Erin Stutland

If you are feeling stuck mentally, emotionally or physically, head straight to Erin Stutland! 

She's been a personal mentor, colleague and friend to me, and I can tell you she will teach you how to get unstuck, and FAST. As a former professional dancer and actress, she's the creator of workout programs Shrink Session: Sweat Therapy and Soul Stroll, which combine everything from dance, kickboxing, toning, yoga, meditation and life coaching. She blends mantras into all her workouts in a unique way so that not only get you more present and focused while working out, but you walk away feeling uplifted and inspired, ready to take on whatever you set your mind to.

Plus, she's appeared in Glamour Magazine, Fox News, KTLA, Shape, Yoga Journal, Mind Body Green, Well + Good and more!!! Erin doesn’t believe it takes going to extremes to get a body and a life you love and will help MOVE you- physically, mentally and spiritually.

Want a glimpse into how she keeps herself fit? Read on! 

Meet Erin Stutland:

How Do You Help People Stay Healthy?

I help them create movement in their bodies which creates movement in their lives.

 

What Is The #1 Thing Someone Could Do TODAY To Feel Better In Their Body?

Move their body for even 5 min. Put on some great music and dance around.

 

What's Your Advice To Someone Who's Having Trouble Getting Started With That?

Nike was on to something with their 'Just do it' slogan. :) I know it's not profound, but sometimes doing the thing that you don't want to do IS the very thing that WILL make you feel better.

 

What Does A Typical Day Look Like For You And How Do You Fit Movement Into It?

I wake up around 8am, drink 2 big glasses of warm lemon water, make a smoothie, take my vitamins, jump in the shower, do a little work, then I squeeze in a workout late morning usually. (Yes, I still need to shower first thing in am to wake me up). Then I do a little more work for a few more hours and some nights I head out to teach Shrink Session in NYC. If I am not teaching, I usually cook dinner for my husband and I to enjoy together. Maybe a little Netflix. Then bed.

 

What Other Practices Keep You Healthy? In Body And/Or In Mind?

I am really in love with the Headspace meditation app. This has really transformed things for me. 10 minutes a day of meditation. I don't get it in every single day and sometimes I simply use it to help me fall asleep, but it has been wonderful. I also try to drink A LOT of water throughout the day. Being dehydrated makes you grumpy, hungry, constipated and more. So drink your water!

 

What is your JOY workout?

*Elyse calls a "JOYworkout" a form of movement that is something more than a workout for workout's sake. It's exercise and it's ALSO something that: a) you just plain LOVE to do, b) builds your community, c) teaches you a new skill, d) enhances your spiritual life, e) helps you give back, f) gets you outdoors + is adventurous.

Shrink Session is my joy workout. The combination of dance, kickboxing, yoga and of course community lifts me up again and again!

 

If you "fall off the wagon" with your health/wellness, how do you get back on track?

I spend a day grocery shopping and organizing my week ahead. This always helps. So does a yoga class as a good reset.

 

Where are you getting motivation from right now?

I went back to acting class this last month. It has been so incredibly inspiring and soul filling.

 

What is a motto or quote that you live by?

"You don't need to see the whole staircase, you just need to take the first step." -MLK

 

Thanks So Much For Sharing With Us Erin!

Want to connect with Erin even more?

Join in erin's free challenge!

This week long challenge is a unique blend of soul-lifting fitness and mind-shifting inspiration.

Think music, movement and mantras to take your thoughts to another level WHILE you blast through calories.

*Warning: after one week, you are bound to feel unstoppable!

I'm doing it! Want to join in with me? 

Sign up HERE!

With love and soul sweat therapy, 

xoxo elyse

PS - Are we meeting for the first time?

hi, 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 21 day workout program. 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.

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!

On Being fit + Martin Klein

On Being fit + Martin Klein

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Today's On Being Fit guest is near and dear to my heart - he's my uncle! Also known as clinical psychologist Dr. Martin Klein. :) My Uncle Marty always presents me with philosophical ideas to ponder and loves to discuss life's deeper questions. 

Recently he told me more about his beliefs and his psychology practice: 

"The roads we travel are not always smooth and straightforward. Sometimes there are curves and long uphill stretches. Often we find ourselves at crossroads faced with complex decisions. Kierkegaard, a Danish philosopher said: 'Man is a being who walks forward but looks backwards.' Where we come from is important -- there is no doubt that our past shapes who we are and how we think about ourselves. However, there are certain advantages to being able to turn your head around -- look forward -- and see what is in front of you. In my practice the goal of psychotherapy is self exploration -- the discovery of how the past affects the present, learning how to break free of maladaptive thought and behavior patterns, and constructing new strategies to redirect your life in a positive forward-moving direction."

I teared up when I read that and know that his personal and professional experience can help so many more people with self exploration and discovery.

Read on for more of his ideas On Being Fit! 

Meet Dr. Martin Klein:

How Do You Help People Stay Healthy?

As a clinical psychologist I help people feel less stressed, anxious or depressed. I work with individuals as well as couples to improve communication, relationships and work.

 

What Is The #1 Thing Someone Could Do TODAY To Feel Better In Their Body?

Learn to love themselves as a unique being and not try to live up to someone else's expectations or ideals.

 

What's Your Advice To Someone Who's Having Trouble Getting Started With That?

Try to pay attention to the different messages in your head. Are you often self critical and hard on yourself? Are you the kind of person who focuses on the minus sign when your grade is an "A-", or if you get an "A" you convince yourself the test was too easy? You need to realize where the irrational negative and critical thoughts come from.

 

What Does A Typical Day Look Like For You And How Do You Fit Movement Into It?

I typically see about 8 to 10 patients. It is not always so easy to sit all day listening to other people's psychological issues. To avoid neck and back pain I do yoga stretches between session and always take ten deep breaths.

 

What Other Practices Keep You Healthy? In Body And/Or In Mind?

I find it is important to eat healthy and exercise at the gym several times a week. I often go to Elyse Sparkes' videos and follow her stretches. They are easy to follow and great for the office.

 

What Is Your JOYworkout?

*Elyse calls a "JOYworkout" a form of movement that is something more than a workout for workout's sake. It's exercise and it's ALSO something that: a) you just plain LOVE to do, b) builds your community, c) teaches you a new skill, d) enhances your spiritual life, e) helps you give back, f) gets you outdoors + is adventurous.

I love to hike in the woods especially if I can follow a stream and find a waterfall to sit by and reflect. What is stronger the rock or the water?

 

 

If You "Fall Off The Wagon" With Your Health + Wellness, How Do Get Back Into It?

I remember to keep my head straight and look forward in the moment. To waste time worrying about the past just drains the chemicals in your body and leads to negative thoughts and emotions.

 

 

Where Are You Getting Your Motivation From Right Now?

My six year old twins. Sometimes being too busy to think is a blessing.

 

 

What Is A Motto Or Quote That You Live By?

Row row row your boat gently down the stream. Merrily merrily merrily merrily life is but a dream.

 

 

Thanks So Much For Sharing With Us Martin! 

Want to find out more about Dr. Martin Klein?

Visit his website at www.drmartinklein.com.

who's elyse? 

Elyse gets people moving with in-person training and her signature 21-day at-home workout program.  She helps make movement a joyful part of one's day, and inspires confidence with her kindness and personalized approach. When she's not doing squats + sun salutations, she's dressed up in vintage lindy hop dancing or gathering other Lovely Lady Entrepreneurs to talk about their careers and living their most passionate lives.

 

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!

On Being fit + Zoe Levine

On Being fit + Zoe Levine

When I first walked into Zoe's personal training studio over 10 years ago, we clicked immediately over our shared love of dance. She offered me my first job as a personal trainer, and she's been a mentor, friend, and inspiring colleague ever since.

Her eyes sparkle with her passion for life, the human body, and helping people feel better.  She's an ACE certified personal trainer, a MELT instructor, and specializes in pre/postnatal fitness and longevity. Zoe works with people that aren't just looking to lose weight, but who want to understand their bodies better, get out of pain, reconnect to their bodies, and get moving better than ever. Zoe's a pro at working with new moms, and helping people learn how to manage and heal a variety of chronic pain issues with the MELT Method.

Zoe's words are a MUST read for anyone balancing parenthood, career, and self-care!

Meet Zoe Levine:

How do you help people stay healthy?

I help people feel better, stronger, and more connected in their body, and heal after injury or childbirth so they can do what they love to do best.

 

What is the #1 thing someone could do TODAY to feel better in their body?

Move. Listen to your body and MOVE. Generally, no one moves enough any more. Even many teenagers I see these days already have the aches and dysfunctional pattern of a 50 year old. We don't move nearly enough. Use it or lose it.

 

What's your advice to someone who's having trouble getting started with that?

Ask for help. If you already know how you like to move... schedule it!

 

What does a typical day look like for you and how do you fit movement into it?

Typical day starts at 5:30am so I can get in a quick movement practice without my two young children climbing all over me. I see clients 7-2pm which involves a decent amount of walking or biking. After 2pm I'm in full mommy mode and try to spend much of the after school time playing outside, pretending I'm a monster, hanging from the monkey bars, or relaxing on the side. By 8pm kids are asleep and it's time to prep for the next day, get a few other things off the to do list, do a little relaxing MELT work, and get to bed. With a crazy working mom schedule, I depend on at least one anchor class in my week that I LOVE and will not change for anyone. My current favorite is Brooklyn Body Burn in Cobble Hill.

 

What other practices keep you healthy? In body and/or in mind?

I love MELT, meditation, and acupuncture. I'm not always great about it, but finding time for myself away from kids and business work, is very important.

 

What is your JOYworkout?

*Elyse calls a "JOYworkout" a form of movement that is something more than a workout for workout's sake. It's exercise and it's ALSO something that: a) you just plain LOVE to do, b) builds your community, c) teaches you a new skill, d) enhances your spiritual life, e) helps you give back, f) gets you outdoors + is adventurous.

DANCE!

 

If you "fall off the wagon" with your health + wellness, how do get back into it?

I schedule it in. Usually if I've fallen off track, it just means I've allowed other things to get in the way. To get out of that cycle, I go to my calendar and schedule some movement time for myself or choose a class to go to.

 

Where are you getting your motivation from right now?

I'm pretty sure I'm just addicted to moving. I can't not move. I feel horrible, disconnected, and dysfunctional when I don't. I'm also just constantly in awe of the human body. Life itself inspires me to move.  

 

What is a motto or quote that you live by?

When I first became a trainer 12 years ago, each trainer at the gym that I was working had a picture, bio, and quote up on the wall. My quote was from a Mary Chapin Carpenter song "Why walk when you can fly?". It's the first quote I thought of and it still feels right.

 

 

Thanks So Much For Sharing With Us Zoe! 

Zoe has two exciting workshop series coming up, join her at:

Want to connect with Zoe even more? Find her + The Thriving Body on Facebook + Instagram, and at her website www.thethrivingbody.com.

 

who's elyse? 

esparkes@gmail.com

Elyse gets people moving with in-person training and her signature 21-day at-home workout program. She helps make movement a joyful part of one's day, and inspires confidence with her kindness and personalized approach. When she's not doing squats + sun salutations, she's dressed up in vintage lindy hop dancing or gathering other Lovely Lady Entrepreneurs to talk about their careers and living their most passionate lives.

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!

100 yr Old Secrets to a long happy life

100 yr Old Secrets to a long happy life

For my entire life -and his entire 100.5 years- my grandfather has been THE example of living a healthy, happy, wealthy, wise life. He wanted to get the most out of every moment of every day and inspired everyone around him to do that too.

Over and over I asked him, "What's your secret!? How have you created such a long, happy life?"

I recorded his answer at his 99th Birthday party:

*It's only 52 seconds... listen till the end to hear his infectious laughter.

There you have it!

He would have been 101 this weekend and my family is gathering to celebrate his long, happy life.

More than anything, I know that passing on this message is one of the most important things we can do to honor his legacy.

My cousin Marisa really said it best:

"Thoughts and prayers are not required. Just go out and love your life fully, with grace and gratitude. Greet strangers as friends and friends as family. Love your nearest and dearest with everything you have. Do everything that keeps your body moving, heart ticking, and passion flowing - especially Gpa Jack's favorites: exercise, laughter, dancing, hugs, and lots of flirting."

 
 

Now tell me, what are YOU going to do today live your most VIBRANT life? 

I really want to know, tell me in the comments below! 

To moving your body, eating good food, loving with all your heart, and celebrating life!

xoxo elyse


HI, 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 21 day workout program. 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


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!

On being fit + Gigi Boetto

On being fit + Gigi Boetto

 

Gigi and I met studying at The Breathing Project and I was immediately attracted to her warm, welcoming, soothing energy. Her nurturing presence fills up any room she's in. Gigi teaches a practice of yoga that is not only asana. She looks for a student/teacher relationship that is based on mutual respect where both parties grow by spending time together.

This is so evident in what she shares with us today about her own movement practices and how she supports people listen to their own intuitive knowledge. Plus, she's also a painter and is now combining art and asana!

She has so many brilliant gems to share, read on:

Meet Gigi Boetto:

How do you help people stay healthy?

My teaching comes from my personal questions around empowerment, autonomy, and connection. I’m interested in helping people understand what has taken me a long time to understand-- they know themselves better than anyone else could ever possibly know them. My journey is about exploring deep inside (I understand this can mean a lot of different things) to learn what I can about myself-- mind/body. I find the deeper I've gone, the more I am capable of relating to everything/one else in healthier ways. I think empowerment is a first step, but that ultimately we want to connect to others, our communities, and our universe. One of my teachers says, “It’s not special being special.” I love this. We’re all special, now how do we connect knowing we are all special?

 

What is the #1 thing someone could do TODAY to feel better in their body?

I’d ask my student-- what is the #1 thing you could do today to feel better in your body? They might have a great answer. Together, we can take it from there.

 

What's your advice to someone who's having trouble getting started with that?

At this point, I can listen and witness. What are my students concerns? After this, I might offer an action. Maybe they are thinking too much, and they need an action.

 

What does a typical day look like for you and how do you fit movement into it?

My days are really different, so nothing is typical. :) This may sound funny, but it's convenient-- First thing in the morning I feed my two cats, so I have a practice on my kitchen floor next to them while they're eating. It involves movement and a short meditation. Later in the day, I will have a practice whenever I have the time. Somedays it's only 20-30 minutes, other days it's 3 hours.

 

What other practices keep you healthy? In body and/or in mind?

I am also a painter. I spend a lot of time in my painting studio. I also like to walk around this wonderful city I live in. It fills me up-- the energy, the people. My husband is the greatest yogi (who doesn’t practice asana) I have ever met. He has a beautiful perspective on life because he has had a lot of health issues that have brought him near death. Spending time with him and my cats is the healthiest practice around.

 

What is your JOYworkout?

*Elyse calls a "JOYworkout" a form of movement that is something more than a workout for workout's sake. It's exercise and it's ALSO something that: a) you just plain LOVE to do, b) builds your community, c) teaches you a new skill, d) enhances your spiritual life, e) helps you give back, f) gets you outdoors + is adventurous.

Sex...oh, and I like running and hiking. ;)

 

If you "fall off the wagon" with your health + wellness, how do get back into it?

Journaling has always been a way for me to reflect on what's going on in my life. The deeper issue troubling me and keeping me from healthy habits is usually found on the page.

 

Where are you getting your motivation from right now?

My motivation to do anything right now is coming from a sincere sense of gratitude that I have for my privileged life. I really don't have a good reason to bitch about anything. All of my needs are met-- food, shelter, love & health.

 

What is a motto or quote that you live by?

My motto changes with the life questions I’m marinating with at the time. Right now, it comes in the form of a question from a Mary Oliver poem, The Summer Day-- “Tell me, what is it you plan to do with your one wild and precious life?”

 

 

Thanks So Much For Sharing With Us Gigi!

Want to connect with Gigi? Find out more about her at:

who's elyse?

Elyse gets people moving with in-person training and her signature 21-day at-home workout program.  She helps make movement a joyful part of one's day, and inspires confidence with her kindness and personalized approach. When she's not doing squats + sun salutations, she's dressed up in vintage lindy hop dancing or gathering other Lovely Lady Entrepreneurs to talk about their careers and living their most passionate lives.

 

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!

On Being Fit + resetting your nervous system

On Being Fit + resetting your nervous system

As a passionate yoga + meditation teacher and holistic lifestyle coach, Ellie Aaron truly embodies everything she teaches and practices. In every interaction I have with Ellie her friendly warmth, compassion, and earnest desire to connect, support, and enhance people's lives is so apparent!

I love how she values connecting with people, and even hosts her own podcast "The Ellie Aaron Hour". She's certified from Yogaworks-200 Hour Training, the OM 500 hour Certification, and is a graduate of the OM Meditation Program and of IDP's Yearlong Meditation Immersion and Instructor Training Program. Ellie credits yoga and meditation with transforming feelings of anxiety and self doubt to confidence and joy in her body and mind. She helps others to re-connect with the wisdom inherent in their bodies and hearts, so they can embrace the beauty of what life has to offer.

I'm so excited to share what she's offered us today from her own practice. Read on!

Meet Ellie Aaron:

How Do You Help People Stay Healthy?

I support them in creating a loving relationship with their body and mind through yoga, meditation, and health coaching.

 

 

What Is The #1 Thing Someone Could Do TODAY To Feel Better In Their Body?

Breath deeply! This resets the nervous system and has a calming effect on the body. Take three full slow breaths. Inhale for a (slow) count of 5 and exhale on a (slow) count of 5. Do this 3 times.

 

 

What's Your Advice To Someone Who's Having Trouble Getting Started With That?

Ask a friend to it do with with you!

 

What Does A Typical Day Look Like For You And How Do You Fit Movement Into It?

I usually teach 3-4 classes a day, eat tasty delicious foods, and connect with people I love. I fit movement into my day- by making it a priority! I'm currently doing a 365 days of yoga + meditation challenge for 2016. Practice has to last at LEAST 5 minutes, and because I set the bar low (5 Minutes) it usually ends up lasting 15 Minutes (if not much more) and I feel accomplished! Start small. But do it daily.

 

 

What Other Practices Keep You Healthy? In Body And/Or In Mind?

I connect with friends I love. Friendship is pure medicine. Love is pure medicine. So much of pain and disease comes from feeling lonely and a lack of connection. Knowing there is always someone there to connect with grounds and nourishes me profoundly!

 

 

What Is Your JOYworkout?

*Elyse calls a "JOYworkout" a form of movement that is something more than a workout for workout's sake. It's exercise and it's ALSO something that: a) you just plain LOVE to do, b) builds your community, c) teaches you a new skill, d) enhances your spiritual life, e) helps you give back, f) gets you outdoors + is adventurous.

My JOYworkout is pole dancing and sensual movement dancing! It makes me feel vibrant, alive, and powerful. It moves out emotions that are stuck in my body. Time vanishes and my body takes over- and its oh so freeing. It often feels mystical and like some divine entity has joined me as I dance. I adore it.

 

 

If You "Fall Off The Wagon" With Your Health + Wellness, How Do Get Back Into It?

I come back to my intention. That I want to feel good in my life, and that starts with my health. Without that, its hard to do anything else. Intention gives me motivation to start again. Whether it be the next minute, the next day, or week.

 

 

Where Are You Getting Your Motivation From Right Now?

My 365 Days Of Yoga & Meditation challenge!

 

 

What Is A Motto Or Quote That You Live By?

Love Everyone & Tell the Truth. ~ Neem Karoli Baba

 

 

Thanks So Much For Sharing With Us Ellie!

If you're inspired by how Ellie combines sensual movement, yoga, meditation, and self-love practices, take a look at these exciting events she has coming up:

Find even more at her website: ellieaaron.com

who's elyse?

Elyse gets people moving with in-person training and her signature 21-day at-home workout program. She helps make movement a joyful part of one's day, and inspires confidence with her kindness and personalized approach. When she's not doing squats + sun salutations, she's dressed up in vintage lindy hop dancing or gathering other Lovely Lady Entrepreneurs to talk about their careers and living their most passionate lives.

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!

On Being Fit + taking care of your sweet heart!

On Being Fit + taking care of your sweet heart!

When I started watching Daniella's love coaching videos, this phrase that she says stuck with me: "Take good care of your sweet sweet heart".  Whenever my own heart was feeling a little deflated, I would say these words to myself.  Since then I've had the chance to befriend Daniella and her warmth and her own sweet presence is even more vibrant in person!

I'm so excited that she's sharing some of her own self-care practices with us today because this is what she's all about! Daniella is a love coach who believes that every woman deserves to be in a healthy, loving relationship without having to change, play by the “rules,” or become someone you’re not. How? Simply by adding a heaping dose of SELF-CARE to your regular dating routine.

It doesn't really matter if you're single or in a relationship, there are so many self-love gems in what she shares with us today!

Meet Daniella Astor:

How Do You Help People Stay Healthy?

I help women attract healthy, loving relationships. Because healthy LOVE makes for a healthy mind, body, and LIFE!

 

 

What Is The #1 Thing Someone Could Do TODAY To Feel Better In Their Body?

Allow yourself to feel the love you already have in your life right now. I bet there's a lot. That feeling makes your body all warm and fuzzy inside. It's almost impossible not to smile. And smiling is very sexy!  

 

 

What's Your Advice To Someone Who's Having Trouble Getting Started With That?

Just like taking your vitamins, or stepping out of the office for lunch, schedule your LOVE TIME. Put a date on the calendar to devote to feeling the love in your life. It could be a writing a little to your dear friend after dinner, remembering who you're grateful for first thing in the morning, or a loving kindness meditation before bedtime. No matter what it looks like, schedule in your LOVE TIME. 

 

What Does A Typical Day Look Like For You And How Do You Fit Movement Into It?

My alarm goes off at 5:30, I'm out of bed by 5:45. During those 15 minutes, I do my own version of LOVE TIME, where I focus on what I'm grateful for in my life, and the amazing love around me. It's easy to feel grateful because my husband is sleeping next to me. :) Next, I eat breakfast, drink tea, and read something nourishing for my mind and soul. Then, and only then, do I open email and start my work day. As a love coach, I speak with clients for most of the day. In the evenings, I move. By that time, my mind and emotions have been going non-stop. So at the end of the day I give my mind a break and hit a yoga class, the gym, or pilates class. Feels so good!

 

 

What Other Practices Keep You Healthy? In Body And/Or In Mind?

I'm most proud of my healthy morning routine of gratitude, nourishing food and drink, and reading. I've never felt more focused in my day, and kind to my body than when I began my days this way. Also, I drink an absurd amount of water. So drinking and bathroom breaks are my life!

 

 

What Is Your JOYworkout?

*Elyse calls a "JOYworkout" a form of movement that is something more than a workout for workout's sake. It's exercise and it's ALSO something that: a) you just plain LOVE to do, b) builds your community, c) teaches you a new skill, d) enhances your spiritual life, e) helps you give back, f) gets you outdoors + is adventurous.

SO many! Yoga, dancing in the apartment with my hubby, cardio classes where I sweat like crazy, and most of all, aimlessly walking around my beloved New York City and taking in the energy of the people. I've always felt a profound, safe, grounded love with this city.

 

 

If You "Fall Off The Wagon" With Your Health + Wellness, How Do Get Back Into It?

Slowly but surely. It's hard to jump right back in for me. I'll go to the gym once a week, then twice a week, then once I feel more comfortable and confident that "I'm back" I'll exercise and eat cleanly without candy or junk on a more regular basis.

 

 

 

Where Are You Getting Your Motivation From Right Now?

Health, in my body, in my mind and in my relationships. Health and longevity is what's most motivating now. Maybe it's because I got married last fall, and I already worried about fitting into the dress, or because I'm looking forward with someone for the first time in my life. But I'm feeling motivated with being healthy in ALL parts of my life, so I can stick around to enjoy all the fun this life has to offer!

 

 

What Is A Motto Or Quote That You Live By?

Love yourself first. I keep coming back to this over and over. It's not the easiest thing, but it's always the right answer and miraculously fixes everything else!

 

 

Thanks So Much For Sharing With Us Daniella!

*Daniella is leading a DATING DETOX starting Monday January 25th! It's for single women who are SO over feeling exhausted and frustrated with dating and know, deep down, that they're destined for deep healthy love.

By the end of the week you'll learn some simple and totally REAL-LIFE things to focus on to attract healthy love this year. Check it out here!

You can also find out more about Daniella at:

 

who's elyse?

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Elyse gets people moving with in-person training and her signature 21-day at-home workout program.  She helps make movement a joyful part of one's day, and inspires confidence with her kindness and personalized approach. When she's not doing squats + sun salutations, she's dressed up in vintage lindy hop dancing or gathering other Lovely Lady Entrepreneurs to talk about their careers and living their most passionate lives.

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!

On being fit + blending PSYCHOLOGY and MINDFULNESS

On being fit + blending PSYCHOLOGY and MINDFULNESS

I first knew Vanessa as one of my dear personal training clients in Brooklyn. During that time I became fascinated with her psychology profession and on how deeply she infused mindfulness into her work with her own clients. A woman after my own heart!

Vanessa is a Doctorate in Psychology. She utilizes several approaches in her work including Attachment theory, Humanistic, Interpersonal, and Psycho-dynamic theories as well as incorporating mindfulness into her work with her clients.

She now has a private practice in Baltimore, and we've stayed in touch through my online programs and our shared interest in helping people lived fulfilled lives with joy, kindness, and compassion. I can say Vanessa truly walks her talk. She poured her heart into this interview and has offered up so many gems of knowledge and experience for us.

Meet Vanessa Pikler:

How do you help people stay healthy?

First I provide a safe, trusting, and compassionate therapeutic relationship with me. After that groundwork has been laid I help clients to build a safe, trusting, and compassionate relationship with themselves! 

I do this in a few over-arching ways: by developing deeper insights through talking about their experience(s) and learning how not to judge these experiences, by tuning into their bodies to feel inside and sensation-wise what it means when they feel distress, and by learning the skill of mindfulness.  

Mindfulness is paying attention to one’s experiences (s) with non-judgment and/or with compassion. When my clients learn how to be just as kind toward themselves as they usually are toward others, their lives change dramatically!

 

What is the #1 thing someone could do TODAY to feel better in their body?

Ask yourself if you are having any self-judging or self-critical thoughts. Listen hard, tune in, and notice if you hear any thoughts like these (sometimes they are so common you stopped noticing them!). Are these thoughts telling you something about your body that you would most likely never say to someone else? If so, notice them first and then, without judgment, try to relate to them (to you) with kindness-- like you are speaking to a dear friend or how someone else who loves you would speak to you—notice how you feel in your body when you change your tone and what you are saying.  Here’s an example,  "I know you are feeling yucky and sad, and maybe that's why you ate the bag of chips—and now you are feeling bad about your body. I'm so sorry you are feeling this sad and bad about yourself! Why don't you take a nice walk outside to feel a bit better?" Important here is the tone of voice you use to speak to yourself. If you soften and very gently speak to yourself (it helps to even place a hand on your heart or cheek) notice if the softening actually changes the way you feel emotionally and physically in your body.

 

What's your advice to someone who's having trouble getting started with that?

Try to imagine what your tone of voice is like and what you would say if a treasured person, maybe even a child, were hurting. What would that tone of voice be like? What would you say to that hurting child/person? Try turning that tone and those compassionate words toward yourself. If even that is hard, try these traditional loving-kindness phrases, "May I be happy" or "May I be at peace." You might even say, “I’m sorry for this suffering.”  Repeat these over and over until some calm washes over you. Notice that just by repeating these simple (compassionate) phrases how you feel about yourself/your body.

 

What does a typical day look like for you and how do you fit movement into it?

On a typical day, after dropping off my son at school I will work out (I love Elyse’s Tone + Tune UP Workouts) for approximately 40 minutes followed by 10-30 minutes of meditation, or, I may do stretching and core/stability training instead followed by meditation.  After my shower I’m off to work in my practice until it is time to pick up my son and take him to his martial arts class or make dinner followed by our bedtime routines.

 

What other practices keep you healthy? In body and/or in mind?

Self-care is really important to me. In addition to working out about 3x weekly, and meditating daily, I also go to acupuncture one time a week, physical therapy one day a week (to help with strengthening and keeping me injury-free), massage here and there, and yummy nutritious meal planning and preparing. Spending time with people who make you laugh or who truly care about you is also at the top of my list! 

 

What is your JOYworkout?

*Elyse calls a "JOYworkout" a form of movement that is something more than a workout for workout's sake. It's exercise and it's ALSO something that: a) you just plain LOVE to do, b) builds your community, c) teaches you a new skill, d) enhances your spiritual life, e) helps you give back, f) gets you outdoors + is adventurous.

Dancing, going to music festivals (and dancing), deep belly laughs, being outside in nature. And all of the above that you mentioned!

 

If you "fall off the wagon" with your health + wellness, how do get back into it?

The mantra "you can always start over" is important here and comes from mindfulness practice. Every moment is new, every moment brings a new opportunity to start again. So I just do that! Often it is by starting slow and with lowest impact possible in my workouts and hanging in there until they feel less difficult and I feel more strong (then turning it ON!). Also, by eating healthfully and maybe by reaching out to others if I need a boost.

 

Where are you getting your motivation from right now?

I have always received motivation from YOU, Elyse Sparkes! Aside from you, from feeling good in my body, seeing results (like fitting in my clothes) and by being kind to myself when I need to slow down or take a break.  

 

What is a motto or quote that you live by?

You can start over at any moment.

 

thanks so much for sharing with us vanessa! 

Want to connect with Vanessa?

Find our more about her on her website!

 

who's elyse?

Elyse gets people moving with in-person training and her signature 21-day at-home workout program. She helps make movement a joyful part of one's day, and inspires confidence with her kindness and personalized approach. When she's not doing squats + sun salutations, she's dressed up in vintage lindy hop dancing or gathering other Lovely Lady Entrepreneurs to talk about their careers and living their most passionate lives.

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!

On Being fit + Powerlifting

thebalancedbiz@gmail.com

I first met Saysha years ago when we worked at the same personal training studio! She has always impressed me with her passion, focus, and dedication to the things she values. Now I'm obsessed with her on instagram because she shows a full range of fitness and wellness approaches - from powerlifting to yoga + meditation - with emphasis on helping others move better in their bodies and lives.

Saysha's a competitor powerlifter, yoga teacher, musician and writer. She combines her knowledge of strength training, myofascial release and core awareness to give people the tools to empower themselves and others. She likes squats, carbs and sleeping and she thinks that those three things are the solution to most people's problems.

As a busy freelancer, she has so much wisdom and experience to share On Being Fit!

Meet Saysha Heinzman:

How Do You Help People Stay Healthy?

Teaching alignment based yoga, myofascial release and strength training.

 

What Is The #1 Thing Someone Could Do TODAY To Feel Better In Their Body?

Drink more water.

 

What's your advice to someone who's having trouble getting started with that?

Carry a bottle, set reminders on your phone and stick to a schedule.

 

What does a typical day look like for you and how do you fit movement into it?

I work as a freelancer 40+ hours a week so I have to schedule my workouts in a very structured way. I train for powerlifting 4x a week, do GPP or HIIT training 1-2 times a week and dedicated mobility 3 times a week. I make it work.

 

What other practices keep you healthy? In body and/or in mind?

I try to get regular, good quality sleep (this has been a huge challenge this year). I would love to kickstart a regular meditation practice again, and I'm trying to find the best way to fit that into my schedule. I get caught up in the "busy" trap just like anyone else, so it's important and powerful for me to say no and create space.

 

What is your JOYworkout?

*Elyse calls a "JOYworkout" a form of movement that is something more than a workout for workout's sake. It's exercise and it's ALSO something that: a) you just plain LOVE to do, b) builds your community, c) teaches you a new skill, d) enhances your spiritual life, e) helps you give back, f) gets you outdoors + is adventurous.

Honestly lifting is my favorite. I don't see it as a chore or as a means to an end, but as a journey. Lifting heavy weights teaches you more about yourself than anything will. It will test you mentally and physically, but is also fun and satisfying. My yoga practice is a perfect balance for powerlifting, it helps me maintain my mobility and connects me to my breathing in a very specific way.

 

If you "fall off the wagon" with your health + wellness, how do get back into it?

Start making lists, write it down and hold myself accountable.

 

Where are you getting your motivation from right now?

Other lady lifters. Pro wrestlers. Old time strongman/woman stuff.

 

What is a motto or quote that you live by?

"Everybody dies. Do whatever you want."

 

 
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Thanks So Much For Sharing With Us Saysha! 

 

Want to connect with Saysha?
Find her on Instagram at @liftswithglasses

 

who's elyse?

Elyse gets people moving with in-person training and her signature 21-day at-home workout program. She helps make movement a joyful part of one's day, and inspires confidence with her kindness and personalized approach. When she's not doing squats + sun salutations, she's dressed up in vintage lindy hop dancing or gathering other Lovely Lady Entrepreneurs to talk about their careers and living their most passionate lives.

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!

On being fit + saying "Carpe Diem" to life!

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Kevin Tiess and his family have a gymnastics school in Long Island (appropriately names Exper-Tiess!) where they teach kids physical fitness and in turn help them gain self-confidence, the value of hard work, dedication, and perseverance.  How cool is that!?

Kevin is super inspiring with many other passions like playing baseball, DJ'ing, doing finish carpentry, cooking, memorizing movies lines and making people laugh. And of course, he loves doing flips on trampolines. :)

Without further ado, here's a glimpse into his daily health + wellness routine. 

Meet Kevin Tiess:

 

How do you help people stay healthy?

I coach gymnastics, baseball, swimming and do personal training. I provide cutting edge exercise regimens and nutritional tips to achieve maximum results. I recommend yoga and/or meditation to connect with your inner self.

 

What is the #1 thing someone could do TODAY to feel better in their body?

Say to yourself that you love yourself unconditionally.

 

What's your advice to someone who's having trouble getting started with that?

Look in the mirror and say that you are a being of light that is perfect just the way you are. Affirm that you are the best in the world at what you do and yesterday is going to be jealous of today.

 

What does a typical day look like for you and how do you fit movement into it?

Early wakeup with protein shake, then 2 hour workout, healthy meal, rest, content writing, then to work stretching and conditioning with my students. Healthy dinner followed by meditation then sleep. Wheww!!

 

What other practices keep you healthy? In body and/or in mind?

Hitting baseballs cleanses my soul. Rollerblading is a favorite of mine too. I meditate twice a day as well.

 

What is your JOYworkout?

*Elyse calls a "JOYworkout" a form of movement that is something more than a workout for workout's sake. It's exercise and it's ALSO something that: a) you just plain LOVE to do, b) builds your community, c) teaches you a new skill, d) enhances your spiritual life, e) helps you give back, f) gets you outdoors + is adventurous.

Dancing to house music, coaching kids sports, telling jokes, lifting weights, visit kids at the children's hospital, playing with doggies, doing flips, snowboarding.

 

If you "fall off the wagon" with your health + wellness, how do get back into it?

My body tells me to get busy living or get busy dying.

 

Where are you getting your motivation from right now?

Surrounding myself with successful people with positive vibes and providing my unique value to the world.

 

What is a motto or quote that you live by?

Carpe Diem!

 

Thanks so much for sharing with us Kevin!

Want to connect with Kevin? Find him at:

Facebook- Kevin Tiess

Instagram @kevintiess

Twitter- @kevintiess

 

who's elyse? 

Elyse gets people moving with in-person training and her signature 21-day at-home workout program.  She helps make movement a joyful part of one's day, and inspires confidence with her kindness and personalized approach. When she's not doing squats + sun salutations, she's dressed up in vintage lindy hop dancing or gathering other Lovely Lady Entrepreneurs to talk about their careers and living their most passionate lives.

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!

On being fit + All good things: in your kitchen, and in your life!

On being fit + All good things: in your kitchen, and in your life!

As soon as I met Lisa Adams, I fell in love with her sparkly energy and bright spirit. Then I started reading her blog: All Good Things and I looked forward to reading her wisdom and her recipes every Monday! 

Whether she's catering a small wedding in upstate New York, bringing dinner to a family of 4 on the upper westside of Manhattan, or making lunch for a Grammy winning recording artist- she believes that everyone is a VIP when it comes to food.

I'm so honored to introduce her as our first guest in the On Being Fit Interview series! 

Meet Lisa Adams:

 

How do you help people stay healthy?

As a personal chef, I provide ease to my clients so they can have more time to be better moms, dads, partners, get to the gym, get to bed on time, have more time for their families. All of this contributes to their health.

 

What is the #1 thing someone could do TODAY to feel better in their body?

Take a walk.

 

What's your advice to someone who's having trouble getting started with that?

Start with 5 minutes. Put one foot in front of the other. This 5 minutes is movement that can grow into longer sessions of movement.

 

What does a typical day look like for you and how do you fit movement into it?

Ideally, I'm in my group exercise classes at my gym - yoga, dance, Intensati. But many days my schedule doesn't allow those so I walk every where I can, and I lay down on the floor for sit-ups and pushups before I go to sleep.

 

What other practices keep you healthy? In body and/or in mind?

I practice bhakti (devotional) yoga. Singing call and response mantras is a key part of the practice. Time in the temple is my favorite part of my week!

 

What is your JOYworkout?

*Elyse calls a "JOYworkout" a form of movement that is something more than a workout for workout's sake. It's exercise and it's ALSO something that: a) you just plain LOVE to do, b) builds your community, c) teaches you a new skill, d) enhances your spiritual life, e) helps you give back, f) gets you outdoors + is adventurous.

When I am dancing I feel like I can do anything. I feel empowered, sexy, healthy, I'm having fun and I'm usually with a group of my friends so it's something to share.

 

If you "fall off the wagon" with your health + wellness, how do you get back into it?

I try not to beat myself up, I can easily get inspired by my friends on social media killing it in their workouts and their efforts reflected in their diets. I love when green juices and smoothies come up in instagram, they are great reminders that I don't need cookies :)

 

Where are you getting your motivation from right now?

There's a woman I met years ago in Erin Stutland's Shrink Session class. She was overweight and trying to have a baby. She worked hard to get her body in a healthy place for pregnancy, had a beautiful son and was really unhappy with where her body left her after the birth. She wakes up at the crack of dawn every day and works out, posts pictures, and every day it's like she's a shrinking Alice In Wonderland. It's incredibly inspiring to see her dedication as well as her transparency in sharing her journey.

 

What is a motto or quote that you live by?

All Good Things - in your kitchen, and in your life!

 

Thanks so much for sharing with us Lisa! 

Want to connect with Lisa? Find her + All Good Things on:

 

who's elyse? 

esparkes@gmail.com

Elyse gets people moving with in-person training and her signature 21-day at-home workout program. She helps make movement a joyful part of one's day, and inspires confidence with her kindness and personalized approach. When she's not doing squats + sun salutations, she's dressed up in vintage lindy hop dancing or gathering other Lovely Lady Entrepreneurs to talk about their careers and living their most passionate lives.

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!