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workout

shaken to your core

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shaken to your core

Many people have told me they’re feeling shaken to the core.

Unsteady and distraught.

Extremely anxious.

Full of “what’s next?”.

This could be true for you no matter which way you voted in the election or where you live in the world.

This could be your experience just from scrolling your Facebook feed!

This could be true for you if you strongly disagree with your family, friends, or colleagues, and you have/will find yourself in intense conversations (Oh hey there Thanksgiving dinner).

This could be true if you don’t understand the “other” side.

This could be true if you feel helpless in any area of your life right now.

I’ve posted comments + videos in the past two weeks, usually leading with “I don’t have the right words. I don’t know what to do.”

But that’s not entirely true.

Here’s what I know:

This week a woman in one of my private group classes said to me, 

Thank you for guiding us last week. You knew just what to do and it was extremely helpful.

This was in reference to the class we had the week prior, on Nov. 9th, when in the beginning of class 6 women were shaken to the core - talking non-stop, not understanding, unable to focus, taking quick shallow breaths.

Instead of our usual moves focused on building strength and stability, we switched to a focus on BREATH, locating sensations in our bodies, foam rolling, and relaxation.

They left feeling more clear, more calm, more settled.

I know that the wonderful group of people I’m leading through my 21 Day program, many of whom have felt emotionally drained this week, have told me that moving their bodies at home with the videos has given them some structure, helped them process, and/or that they’ve really appreciated having our intimate community centered around kindness + compassion.

[Doing the workouts] helped me accept things as they are, right now.
— 21 Day participant

This post isn’t about testimonials though, it’s the deeper connection.

Here’s what I know:

YOUR BODY IS WISE.

Pay attention to

...that uneasy feeling in your gut

...stifling sadness in your chest

...overwhelming tightness in your throat

...the holding of your breath

and sit with it for a moment.

Feel it.

Let yourself REALLY feel it.

Shake.

Cry.

Get hot.

Get cold.

Notice what your body is telling you.

ASK your body what it’s telling you.

For real. Ask your body,

  1. “What are you telling me?”
  2. “What’s important about this?”
  3. “What do you (I) need right now?”
  4. “How can I give that to you (me)?”

Here’s what I know:

When you quiet and tune in to your body, you can sift the outside noise.

Eventually the shaking/crying/heat/cold will shift and your solid, sturdy center will remain.

Your center of KNOWING will be revealed.

To KNOW what you believe in.

To KNOW you matter.

To KNOW your body is wise and here to help you.

To KNOW what your very next step will be.

Practice strengthening that place.

Here's a sequence to get this concept out of your head and into your body. 

It's 6 min of core and stability work. It will strengthen your center, and you might just end up shaking your in core from all that strength building. ;) 

*I'm doing this with a 6lb ball for extra challenge, but that's optional. You can also do these same moves without equipment. 

Extra credit: 

Strengthen your centering of KNOW-ing by listing the things that you know to be true in the current moment while you're doing this workout. 

Say them out loud or silently to yourself.  

Over to you... 

In the comments I'd love to hear what you know to be true when you sincerely LISTEN to your body and ask what it needs. 

What comes up for you? 

With love and connecting to your center, 

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 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


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6 min arm BURN challenge

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6 min arm BURN challenge

Up for a challenge? :)

Hold your arms up in a T shape at shoulder height for 6 min. 

I guarantee your arms are going to BURN. (In the good way). 

You won't need any equipment or sneakers, and for that matter you don't even need to leave your desk or put on yoga pants!

And more importantly, if you follow along with me in this video you'll get added variations for your deltoids, rhomboids, traps, and lats.

*Translation: these small moves help reverse your computer posture, exercise the range of motion in your shoulder joint, and increase your upper body endurance.

Do each exercise for 10 reps. If you need more of a challenge, hold weights, water bottles, or soup cans in your hands.

Warm UP:

  • Shoulder Circles + Arm Circles (both directions)

Arm BURN moves:

  • High V Raises
  • Pinkie Rhomboid Squeeze
  • Palm Rhomboid Squeeze
  • Screw the Lightbulb
  • Jane Fonda Move
  • Side Punches
  • Side Punch Pulses
  • Row + Pull
  • Wall Press

Stretches: 

  • Delt stretch w/Head Tilt
  • Arm Swings

Now I want to know.. how'd you do?

Leave me a comment and tell me if you kept your arms up for the entire video! 

Know someone who might like this? Share this post with them!

With love and arm burnin', 

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


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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!

Travel leg workout you can do without any equipment

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Travel leg workout you can do without any equipment

Conditions aren't always ideal...

When I was traveling in Argentina for 3 1/2 weeks, it was COLD. We had a tiny amount of space, our stuff was everywhere, and we couldn't get internet connection.

Arrrgh, all of these things interfered with my workout plan! I let it get to me and didn't move my body the first few days we were there.

The achey-ness, stiffness, and crankiness set in after just a few days, I knew I HAD to find a way to get moving again to be able to fully enjoy this trip.

So I gave myself a dose of my own medicine and remembered that in order to not let the chaos of life turn my entire fitness plan upside down, I need to be able to adapt, be creative, and commit to adding movement into my life - even when the conditions aren't ideal.

I moved our bags out of the way to make space for my yoga mat, remembered that I had videos from my 21-day at-home workout downloaded, bundled up in layers, and began to move.

And sure enough after some sun salutations, squats, and push-ups I felt so much better in my body and I felt proud of myself for getting started.

Why am I sharing?

Because conditions aren't always ideal. And you can still find a way that works for you. 

My wish for you is that even if you're traveling this weekend (or for the upcoming holidays), even if you feel like your belly is too full of holiday feast to get moving, or you have any type of life 'stuff' that comes up to throw you off your course, you can still find ways to take care of YOUrself as your number one priority. 

By our last day in Argentina the weather warmed up and I was able to take my workout outside.

This is the exact lower body set I did before I got on a plane back to the US, and oh man, my legs were feeling it during that 10 hour flight!!! 

Do it with me right now and your legs will love you for it - it's 6 minutes and you don't need any equipment. 

*And even this isn't perfect - you'll see Louie the cat realllllly wanted to be in this workout video with me. ;)

After you try it out, leave me a comment to tell me which move was your favorite. :)

I'm here to help you get moving (even if things feel cluttered around you!).

With love and keeping it real,

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


Comment

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

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