Thank you for your interest in The 40 | 40.

The program will return in 2025. Please scroll down to check out details about the program.

Also, I invite you to share your email so that we can be in communication and you can receive updates about when the program will launch later this year.

Hopefully you can join me!

(The program is limited to 20 participants to curate a personal and community-centered experience.)

How you move
is how you move through life.

 

THE 40 | 40 

A 40-Day Online Movement Program that can change your life


Guided by Elia 

If you do something for 40 days, you change.
~ The Tao

I am here for you.


Honoring your individual story, I am here to meet you where you're at and guide you through a 6-week experience. Forty days later you will not be in the same place where you began.

Drawing upon the healing arts, the movement arts, and the performing arts, The 40 | 40 offers a unique and personal approach to online offerings.

  • Want to feel at home in your own skin and at ease around others?
  • Want to balance your emotions and reconnect to joy?
  • Afraid of dance but wished you weren't?
  • Want to reduce pain?
  • Want to act from freedom, and not towards it?

We each seek different goals, but the parents of change are safety and support. And this program offers both to help you transform the aspirational you into the actual you.

Join me in The 40 | 40 and get the inspiration, attention, and structure we all need.

This program is open to 20 people. 

What are the benefits?


The opportunity to feel inspired, empowered, in less pain, and with more energy. After 40 days, you will walk away with:

- a daily movement practice you can use in the future
- a library of movement videos
- recordings of two private sessions with me
- a community that you belong to

Who is this program for?


This program is for 20 people looking for a lifestyle shift that will help you achieve your goals.

You will receive individual attention, community support, and consistent accountability that will challenge you to turn your potential into reality.

Why 40 days?


How you move is how you live. So when you change the way you move, you change the way you live.

The ancient texts of The Tao say that if you do something consistently for 40 days, your nervous system re-patterns, your cells change, and you are literally in a new body. 

Introducing...

The 40 | 40

Guided by Elia Mrak
 6 Weeks (42 Days)

MOVEMENT VIDEOS
PRIVATE COACHING
LIVE CLASSES + Q&A
COMMUNITY CIRCLES


*Limited to 20 people so that the experience can be tailored to each person while inviting group engagement

 
Grow capacity. Build regulation. Express emotion.

  • At the beginning of each week, five recorded movement videos with a common theme are released. (Each video is about 20 minutes long.)
  • At the end of each week, there is a live 2-hour Saturday integration class with live music that blends the movement practices from the week, a Q&A session, and group conversation. (These are recorded and available for the duration of the program).
  • There are 2 60-min private coaching sessions for each participant. We will use the sessions to adapt the program to your unique goals, and together we will build a practice that you can take with you when the program finishes. (Private sessions are recorded if you want, and are yours to keep.)
  • Throughout the program, the Community Circle is a moderated forum where I respond to questions, offer advice, and invite participants to share their experiences with each other.

 

The 40 | 40 origin story

In 2013, I was working as a movement coach at a boutique gym and wanted to offer my clients a more all-encompassing program. I asked my friend how long he thought it would take people to create a new normal, and he said 6 weeks - about 40 days.

The ancient text of the Tao says the same. (I have wise friends!)

That day, I sketched out a 40-day program integrating group classes, private coaching sessions, Q&A discussions, and parties - because it's important to celebrate and have fun.

I led the program, and it worked. Between 2016 - 2019 I guided many versions of this program in different contexts: with kids, with families, with seniors, with differently-abled people, and online in August 2020. And they worked.

Today's version of The 40 | 40 online program features 26 movement videos, 2 private coaching sessions, 7 live classes + Q&A, and a moderated community discussion circle. (And of course, celebration and fun.)

The 40 | 40 works because it shows up for people.

I am dedicated to the belief that we can make profound changes when we feel like we belong to something that cares about us.

Weekly Sessions

Week 1: Mobility

The Mobility Series offers playful practices to make our joints more juicy, our soft tissue more resilient, and our movement more graceful. 

With original music from cellist Juan Ferreras.

Week 2: Qigong

The Qigong (Chi-Kung) Series teaches several ancient movement meditations that bring our breath and movement together.

With original music by composer Vasilis Zlatanos.

Week 3: Self-Care

The Self-care Series focuses on slowing down, listening, and using touch to support our healing.

With original music by multi-instrumentalist Guilhem Verger.

Week 4: Dance

If your healing journey doesn't include dance, it is incomplete.

The Dance Series will teach you how to hear the beat, find the groove, and transform simple rhythmic patterns into expression, creativity and joy.

With original music by Producer and DJ, Coflo.

Week 5: Integration

The Integration Series is a rich movement journey through all the Integration Videos from the previous 4 weeks of the program.

With soundtracks from all four artists, including music in the Bonus videos by Julian Ribero.

Week 6: Design Your Practice 

This is the week where you (with my guidance) select 5 videos from the previous 5 weeks, and put them together to create a practice you can take with you when the program ends.

I want to try a program video

Live Sessions


At the end of each week, there is a live 2-hour Saturday integration class - with live music - that blends the practices from the week, a Q&A session, and group conversation.

These are recorded and available for the duration of the program.

Private Coaching


I use the private coaching sessions to adapt the program to your unique goals and needs, and together we build a practice that you can take with you when the program finishes.

There are two 60-min private coaching sessions for each participant, one in the first half of the program, and one in the second half.

Both private coaching session recordings are yours to keep.

Community Circle


Throughout the program, the Community Circle is a moderated forum where I respond to questions, offer advice, and invite participants to share their experiences with each other.

You are included in the Community Circle for future seasons of The 40 | 40.

Movement Videos


At the beginning of each week, five pre-recorded videos are released. Each video is about 20 minutes long. All the videos include original music composed by professional musicians.

All pre-recorded videos are yours to keep after the program.

I'M ELIA.

The 40 | 40 program sits at the intersection of my fullest self-expression and my highest act of service.

I work from wisdom, towards truth, through creativity.

And I use the power of the healing arts, the movement arts, and the performing arts - dance, meditation, qigong (chi kung), and somatics - to transform the creative act into community.

I am a trauma-informed educator and approach my work through a nervous-system and systems-centered lens. This means that I provide safety and containment by attuning to each unique individual while holding space for the larger group.

I work with adults, kids, elders, professional dancers, very non-professional dancers, in chairs, out of chairs, with words, without words, in different cultures, and with all different kinds of abilities.

I teach clients, facilitate workshops, and lead classes. I design community healthcare programs, facilitate online nervous-system education, and advise other somatic professionals. I also perform, choreograph, and produce art.

I have dedicated my life to this work. It is my gift, and I am honored to share it with you.

What do people say about Elia?

Immune System Boost


This is one of the videos from The 40 | 40. It is a Bonus Video, and it is a little shorter than videos from the other series, which average about 20 minutes each.

Give it a click. Have fun. Your immune system will thank you.

 

Testimonials

 

The statement that in 40 days you can change your life is absolutely proven true in the 40 | 40. Even if you are thinking “I can’t dance” or what in the world is qigong, and for that matter why should you care, then I hope what I say moves you to advocate for yourself and sign up for the 40 | 40. I first took the 40 | 40 in 2013 and what I remember 14 years later is how FUN it was. And you had fun with other people.   And you learned things. And discovered you liked hip-hop.  And that your body liked to move. And yes you can dance. 

Everything Elia does, from the music, to the classes, to the explanation of the sequence of classes, down to the tip of the week, is thoughtful and curated with you in mind. When it is over you will miss it. And you will have your new confidence to carry you forward.

- Leslie L.

Testimonials

 

This program was just what I needed to incorporate more mindful movement into my busy schedule. I’ve always loved Elia’s classes and I appreciated the flexibility of the program, giving options to flow through at my own pace with landmarks to check in and connect with peers. The classes really allowed me to dive deeply into the work yet felt light digestible and playful. Elia does a beautiful job transcending the virtual space and building community.

- Hannah W.

 

 

Testimonials

 

So grateful for all you offer. Your classes have gotten me through some really hard times.  I love the way you incorporate wisdom and movement to make what we do so much deeper than just moving.  This is a Sacred embodied practice that shifts us deeply within ourselves and in turn ripples out to the world and changes the atmospheres in which we dwell.  Elia your work is a movement of embodied movement that brings movement into the world. Thank you!

- Amy N.

 

Testimonials

 

Working with Elia to deepen my Qi Gong practice was so rewarding. I felt like he was able to tailor his teaching to fit exactly what I was looking for, and I felt really met as an equal, and at the same time was able to absorb and learn deeply from his mastery of the practice. He showed up without ego, in service, and is very skilled. I highly recommend Elia as a mentor for anyone looking to explore Qi Gong, or human movement in general. 

- Seth L.

Testimonials

 

Elia cultivates an environment that allows space to learn and grow in an embodied way; his approach and style are playful and informed, and his classes do a great job exploring the beautiful layered healing journey of life. I have been fortunate to participate in a number of his offerings and can honestly say they are a highlight of my week. His thoughtful and present approach are something I believe the world needs more of, and for me personally they have allowed a container to release old patterns in an empowering and joyful fashion.

- Susannah B.

Testimonials

 

As a body and movement enthusiast myself I absolutely love the fusion of somatics, qi gong, mobility and dance. Elia is a seamless walking embodiment, and he intuitively crafts/guides the 1-on-1 practice based on whatever is "up" for me. Such a present, masterful, loving, encouraging teacher/coach. Life-changing/life-giving!

- Cass M.

Testimonials

 

Elia opens up an appreciation for movement that goes well beyond just building muscle or lung capacity, by focusing on rhythm, improvisation, and the entire body, both physically and spiritually.

- Richard B.

 

Most of us have a tendency to take our body for granted until some part of it stops working adequately. Even those of us who strive for fitness tend to focus on the strength and endurance of our muscles with little thought for our internal organs or lymph system. Elia's classes encourage us to be mindful of our under-appreciated body systems.

- Chris M.

Testimonials

 

Elia invited me gently, with compassion, care and love to explore moving through emotions, thoughts and other sensations. I saw that I can make shifts from worry to love, that I can feel the fear and take care of myself with movement and sound, I can imagine swimming or even being the sun! I always felt better immediately, because his energy raised me to another level of accepting things, showed that despite everything, here and now, in this minute, I can also be ok.

- Petra D.

Frequently Asked Questions