ESSENTRICS® is a full body workout that rapidly changes the shape of your body through a dynamic combination of strengthening and stretching. The technique develops lean, strong and flexible muscles with immediate changes to your posture. Perfect for men and women of all fitness levels, this program re-balances the body, prevents and treats injuries and unlocks tight joints. With a diverse music playlist accompanying each routine, this equipment-free workout leaves you feeling energized, youthful and healthy. See for more information.

Even though ESSENTRICS® is purely a physiological workout, the spirit is also positively affected. Traumatic events, which are incompletely processed events of life (including Post-Traumatic Stress Disorders), can sabotage the art of healthy living. The techniques of ESSENTRICS® allow the body to reboot itself from the disruptions of structural, chemical, mental/emotional traumatic events. The outcomes are a body complete and operating according to its original design and design intention. 








Testimonials of Tracey's ESSENTRICS® Training:

"I have gotten my overall strength back!"



"Tracey is a fantastic, engaging, and caring instructor. Her class teaches postural awareness and excellent form. As a physical therapist, I often recommend her class to those looking to improve their flexibility, core stability and get back to what they love to do in life."



"Amazing! This class is a life changer!! Tracey is a great instructor! As a beginner, Tracey encouraged and guided me through learning Essentrics with her very gentle/soothing nature."


"Essentrics gradually helped get rid of neck and shoulder pain and the pain in my hip due to osteoporosis. My body was stiff in the beginning of classes due to osteoporosis and arthritis. I have been doing Essentrics for over four years now and am pain-free!"



"I have been doing Essentrics for over a year now, and enjoy how helpful it is for maintaining my overall health. The gentle stretches and paces make it easier for me to keep up yet feel challenged. Tracey is always delightful and great at keeping an eye on everyone and noticing how well we're doing, or if we need a bit of encouraging. It's a great way to feel better, especially if you've had a lot of back injuries." 



"Essentrics enhances my flexibility, an important part of remaining injury- free as a runner. Within a couple of months of doing the class, I realized upon doing a post- run stretch I have done for years, that my quadriceps has lengthened." 


Insulin Resistance As The Underlying Cause Of Many Health Issues

Most people eat five times a day, three meals and two snacks, to satisfy their hunger. After eating, blood sugar level increases. This, then, triggers the pancreas to release the insulin into the blood to signal glucose into the cells. The cells, then, converts glucose into energy. When insulin resistance happens, the cells resist or ignore the signals from the hormone to unlock, which results in high levels of insulin in the blood. This can lead to the following conditions:

  • Diabetes

  • Depression

  • Anxiety

  • High blood pressure

  • Cravings

  • Lack of focus

  • Memory problems

  • Fatigue

  • Belly fat    


The Role Of Keto And Intermittent Fasting In Lowering Insulin Levels

Every time you consume carbohydrates, you also trigger insulin response. When you’re on keto diet, you follow a low-carb, high-fat approach. The result is less insulin production in the body. Intermittent fasting diet does the same thing because you eat less frequently.  

Intermittent Fasting Definition: An eating pattern determined by following a cycle between fasting and periods of eating. It focuses on the quality of food to eat and when a person should eat rather than the amount of food to eat.

The latter type of diet includes multiple eating schedules, such as fasting for 16 hours a day (16/8 method), 24-hour fast once or twice a week, and fasting every other day. Eating foods high in protein and fiber can help suppress hunger during the fasting periods. 

Live Sprightly Co. is a division of Outside the Box Art and Movement Studio, LLC.