Exercises & Movements to Combat Osteoporosis
The journey to better bone health is filled with discovery, and I'm here to guide you through it
A Little Reminder for Wherever You’re At 💛
“Progress Isn’t Always What You Think”
A Little Reminder for Wherever You’re At 💛
What’s New - May 2025
Find out more about Tomi’s new classes, take part in this year’s Vashon Island Visual Arts Studio tour and take care of your hard-working feet with a mini MELT foot treatment you can do at home.
What is the Core? Part 1 Core Strength
Core strength starts with breath, stability, and whole-body connection. It’s the foundation for movement, linking the pelvis, spine, and organs for lasting support. True strength begins with breath awareness and grounding.
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#MoveBetterFeelBetter #CoreCentricExercises
Why we use Soft Rollers
There is so much new information regarding fascia; what it is and how to work with it. The definition of fascia is often changing.
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#MoveBetterFeelBetter #CoreCentricExercises
When Fascia Goes Wrong
Here’s how it begins. Parts of your body start to work just a bit differently. But the changes are small, and you’ve adjusted to them.
It’s very common to not pay attention to these small changes until you’re in chronic pain and it becomes a real problem.
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#MoveBetterFeelBetter #CoreCentricExercises
Functional Tension
Core Centric Coaches Sandi Silagi and Michelle Reed chat about functional tension and strength in an integrated body. Tensegrity is the functional tension within the body necessary for integrated muscular strength. It is a Goldilocks Zone. Too little and we are unsupported, too much and we are stiff. When functional tension is just right, we move better and feel better.
Assess, Move, Re-Assess
An audio guide to Assess, Move, Re-Assess
This simple sequence, when done once every day or two, can increase awareness of your bodies' needs and improve your sense of balance and stability.
as published in The Vashon Loop vol 20, #7 and vashonloop.com
Swings for Warm-Up - Core Centric Exercises
A movement video with Michelle Reed. CORE CENTRIC Exercises: Follow along with 3D movements, starting with the upper body, moving to lower body, putting it all together.
Find your ease and flow with swings for warm up.
PelviCore Workout - Core Centric Exercises
A movement video with Michelle Reed. CORE CENTRIC Exercises: PelviCore Workout Beginner/Intermediate Athlete. Explore the Core response to hip rotation in this 15 Min workout
10 Minutes to Get Moving - Core Centric Exercises
A movement video with Sandi Silagi.
A 10 minute break from daily life! Awareness work to help you re-establish connective movement patterns. Core Centric Exercise and movement set for middle of your work day.
It’s more about the Fascia
Clinical studies show that stimulating inner-connectedness, neuromuscular and neurocognitive reaction is more effective in reducing chronic pain and/or improving balance. The collagen and elastin are fibers in the fascia, the inner connections. These are the fibers that keep our scaffolding (skin and other soft tissue) strong.
Pelvic Clock Audio - Core Centric Exercises
Pelvic Clock Audio. Sandi leads a guided, 18 minute hip mobility exercise using the image of a clock.
Strawberry Festival 2021
The Chamber of Commerce and Vashon Community planning for Strawberry Festival for 2021. Also, a Vashon link to look up community events.
Parkinson’s Newsletter
Sandi is trained and certified in supporting those with Parkinson’s Disease. Parkinson’s disease responds efficiently to cardio and rhythmic movements. Rock Steady Fight against Parkinson’s has a monthly newsletter with great new information and inspiring stories.
Workout with Loop Band - Core Centric Exercises
30 minute Exercise set using a long band and Loop Bands. Instructor Michelle Reed