Thank you for your interest in The 40 | 40.

The next round of the program will run September 20 - Nov 8, 2025.

The program is limited to 20 participants, in order to curate an experience where everyone gets individual attention while belonging to a larger group.

If you are interested, I invite you to join the pre-registration list here, because when registration opens on May 23rd, I will offer spots to people on this pre-registration list first.

Please scroll down to check out details about the program.

I would be honored to have you join me.

How you move
is how you move through life.

 

THE 40 | 40 
Sept 20 - Nov 8, 2025

A 40-Day Online Movement Program


Guided by Elia 

If you do something for 40 days, you change.
~ The Tao ('The Way')

I am here for you.


I am dedicated to meeting you where you're at, guiding you to a different place. Forty days later you will not be in the same place where you began.

Drawing upon practices of nervous system regulation, trauma-informed awareness, and movement as expression and liberation, The 40 | 40 offers a unique and personal approach to healing.

  • 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 may seek different goals but we all need structure and support to achieve them.

Go alone, and you can go fast. Go together, and we can go far.

Join me in The 40 | 40.

This program is open to 20 people.

Join the Pre-registration List

What are the benefits?


I have faith that through this program, you will have more energy, less pain, better sleep, and feel like you belong in your body. 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 who want to unstick old patterns and create new habits that can last a lifetime.

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

Why 40 days?


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

The ancient texts of The Tao ('The Way') say that if you do something for 40 days, your nervous system shifts, your cells change, and you are literally in a new body. 

Introducing...

The 40 | 40

Guided by Elia Mrak

Sept 20 - Nov 8, 2025

MOVEMENT VIDEOS
PRIVATE COACHING
LIVE CLASSES
Q&A SESSION
COMMUNITY CIRCLE


*The program is limited to 20 people so that the experience can be tailored to each person while building an intimate and connected community.

 
Create new healthy habits.
Increase nervous system regulation.
Express your emotions.

  • At the beginning of most weeks (not opening week or rest week), five recorded 20-minute movement videos are released.
  • The movement videos are divided into 5 themes -  Mobility, Qigong, Self-Care, Dance, and a Bonus. These 5 themes are mixed each week so that you get a different experience of every theme. The integration of these different movement themes is what makes this program unique and effective. (Scroll down to read more about these themes in detail.)
  • Each week there is a 2-hour Saturday class with live music (one week is a live Q&A session).
  • There are two 60-minute 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.
  • The Community Circle is an 'online coffee shop' where people are invited to share their experiences in the program each week, ask questions, and engage with other participants. I moderate the forum every day and respond to questions as they arise.

 

Movement Video Themes


Mobility 


Our bones reach maximum density in our early 30s, which means that our bones are prone to fractures and injuries as we age.

The playful practices in the Mobility Series help you to move freely, build strength, and carry groceries into your golden years.

"If you hurt it by moving, you can heal it by moving."


Qigong


Qigong means 'breath-work' or 'energy work' and is one of the most ancient healing arts in the world, dating back to 4000 B.C.

Through the integration of breath and movement, the videos in the Qigong Series help regulate your nervous system while having fun.

"When you work with your energy, you can't be wrong."


Dance


The single most effective way to be healthier and happier - and live longer - is to dance more.

In the Dance Series, we use music to connect to rhythm, rhythm to find our groove, and groove to feel joy.

"Dance is the destination. It is also the path."


Self-Care


Science has shown that touch and meditation can boost all four brain chemicals related to happiness and self-worth - dopamine, serotonin, endorphins, and oxytocin.

Loving ourselves might be a challenge, but it's a necessary part of our survival.

"Touch is our first - and most vital - sense."



Bonus


The Bonus Series has short videos focused on warming up, cooling down, and single-focused practices designed to support the work in the other video series.

"Movement is our first language."

The Weekly Structure of the Program

Week 1: 

Opening Class, Orientation, and Private Session #1


This week is about getting to know each other, becoming familiar with the program structure, and diving in to the experience as a community.

Week 2:

First Week of Videos


The first series of videos is released. There is a Saturday integration class, and a Project of the Week to share in the Community Circle.

Week 3: 

Second Week of Videos


The second series of videos is released. There is a Saturday integration class, and a Project of the Week to share in the Community Circle.

Week 4:

Third Week of Videos


The third series of videos is released. There is a Saturday integration class, and a Project of the Week to share in the Community Circle.

Week 5:

Catch-up Week, Q&A, and Private Session #2


There are no new videos, so it is a week to catch up on videos you haven't gotten to. This is also the week for the second Private Session, a Saturday group Q&A session, and a special Sound Bath.

Week 6:

Sixth Week of Videos


The sixth series of videos is released. There is a Saturday integration class, and a Project of the Week to share in the Community Circle.

It is also the second-to-last week of the program, building up to the Integration Week.

Week 7:

Integration Week


The last series of videos are released. And these are videos that integrate all the practices from the different series - Mobility, Qigong, Self-Care, and Dance - from the previous weeks.

At the end of the week, we have a class to close the program with celebration.

Beyond Week 7: 


You will have access to the Saturday class recordings for 1 month after the program closes.

You will have both recordings from your Private Sessions to keep.

You will have all the movement videos from the program.

The Community Circle will stay open for an extra week after the program finishes.

I want to try a program video

Live Sessions


Each week, there is a live 2-hour Saturday integration class - with live music - that blends the practices from the week.

Each class will end with group conversation and a short Q&A session. In week 5, the Saturday class is a full Q&A session with a chance to engage in longer discussion.

These 8 live classes are recorded and available for the duration of the program.

Private Coaching


We will use the private coaching sessions to adapt the program to your unique goals and needs. Over the course of the two private sessions we will build a practice that you can take with you when the program finishes.

There are two 60-min private coaching sessions for each participant. The first is in Week 1 of the program and the second is in Week 5.

Both private coaching session recordings are yours to keep.

Community Circle


The Community Circle is an 'online coffee shop' where people are invited to share their experiences in the program each week, ask questions, and engage with other participants. I moderate the forum every day and respond to questions as they arise.

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 specifically for that practice.

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

Project of the Week


Every week includes a Project of the Week, which is where I offer a fun invitation to bring the principles of the program into your every day life. It is about taking practices from 'the workshop' and integrating them into 'the lifeshop'.

Sunday Sabbath


Each week, I invite all participants to step away from the program for one day and rest. 

This day is an opportunity to take space from the videos, from the engagement, and practice the powerful and courageous act of resting.

Join the pre-registration list


Here is an example of one of The 40 | 40 Program Videos exactly as it appears in the course.


Bonus Series - Immune System Boost


QUOTE 
“From the Latin Immunis, ‘to make safe’” ~ Etymology of ‘Immune’ 

COOL FACT 
Some members of the Navajo Nation in the southwestern United States wake up and run east to greet the Sun. 

DESCRIPTION 
This is a simple and energizing practice I use in the mornings to bring the body’s systems online. The short series of movements softly wakes up the immune system, moves the blood, and opens the breath. Cheers to gentle sympathetic activation!

TIP
Do it in the mornings to feel some vitality. Yes and, do it anytime you are inspired to do it.

VIDEO TIMESTAMPS
Intro (0:16 - 1:47)
Immune System Boost (1:48 - 13:08)
Credits (13:09 - 13:49)

 


How would you describe this program to a friend?


'I did a movement program that helped me get more in touch with my body. This program has made me trust myself more. It has made me be more proud of who I am. It has made me interact with my family in a much more fun, jokey manner. It has made me more aware of the foods that I eat. It has made me, for the first time in my life, want to move my body just because it feels good, not because I HAVE to do something, which I never did anyway!

- Caren A.

Sounds cool! I'd like to join the pre-registration list

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?

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 12 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

 

I appreciated your [Elia's] authenticity. It felt like you were sharing your heart with us and that was an amazing experience. I want to honor that. And you touched me with your presence and vulnerability in the private sessions :) thank you for being you. I am happy to have crossed path with you :)

- Katrin F.

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 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.

Testimonials

 

 

I have deep gratitude for you. SBSM has helped me lots and THIS has actually put it in to practice for me in ways that I could never have dreamed possible. The lessons that I am left with are a treasure trove, I am so thankful to have them, I have not finished them yet, but nearly. I am getting far more confident in my own practice, when doing it, I'll think, ooh, I remember Elia doing something like that and then I do a lesson and it gives me more confidence to carry on with my own practice. It is truly one of the best and most valued things I have ever done for ME. I am eternally grateful, you have ignited a spark THAT actually wants me to learn more and this spark is rubbing off and seems to be keeping me doing things that are not good for me, in other words, I am doing much less of those self sabotaging behaviours. Thank you for your patience and empathy.

- Caren A.

 

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 ('The Way') 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, 8 live classes + Q&A, and a moderated community discussion circle. (And of course, celebration and fun.)

And yes, this new iteration of The 40 | 40 includes a catch-up/rest week, which means that it is now 50 days. But if something is worth doing for 40 days, it's probably worth doing for 50 days :)

The 40 | 40 works because it  shows up for people. It commits to the cause of healing. And it trusts in the process of change.

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

Join the pre-registration list

Frequently Asked Questions