Regardless of age or fitness level, you can turn back time to feel youthful: get rid of stiffness &
Essentrics® is a zero-impact full-body workout that lengthen your muscle while strengthening.
12/13/2025
I will not be checking or posting this page for a long while. I am still teaching Essentrics, and I am still around. I am just going to experiment and do this without social media. I have my website, and I will be posting blogs (will see how long that lasts...), and I will do better with newsletter. But I know email newsletters are also sometimes annoying too, so I don't like to send too many.
I still love Essentrics and I have completed my 8th year teaching (WHAT?! I know!). This is one of the most consistent thing I've ever done outside holding a job. I still am as passionate about the program, if not more, but trying to be here on social media to promote or interact with people via social media exhausts me (even if I don't do much at all) It's not because of people exhaust me. It's feels very unnatural behavior to me and my personality. I decided it's best to pour my energy in learning more about Essentrics, practicing, preparing, etc...
But I do like writing short posts. So I will blog.
My blog is here, in case it interests you. It's mostly mumbling to myself: https://keikowalsh.com/blog/
You can easily send me inquiry from my website as well. So if you have any Essentrics related questions, please feel free (even if it's asking about ETV episode recommendation. It's just so amazing how many variety of things you can do! Literally, you can do a different workout every single day for probably 2 years straight!
Signing off from social media is not possible without my Essentrics friend who keeps me posted on important new posts on Essentrics instructor groups. well, I haven't asked her to keep helping me with that, but I think she won't mind.😁
I will actually miss being able to show-and-tell my fermentation projects to people who asked for no such updates and fermentation in progress pictures that sometimes look unappetizing😆. My apple cider vinegar I am making from apple peel and core will be moving onto the next stage this weekend!
Take care of yourself, everyone - in whatever the way your mind and body need.
Happy Holidays. I wish 2026 will treat you well. I really do.
Keiko
12/11/2025
Keep Moving
is the theme of my Essentrics session for this month. Motion is Lotion - we must keep moving to keep our body supple, mobile, and support our body's self-healing power through movements.
Keep Moving has another meaning in Essentrics - because we keep moving while we stretch. We don't hold stretch. Essentrics is stretching in motion.
Ironically, holding stretch means that you are tightening muscles in order to hold the position. Holding = locking up = tension /tightness
in Essentrics, we move in lengthened position, actively stretching, gradually lengthening, without causing unwanted tightness.
I recently had a new person try my online class. She reported back how she could feel her body was getting more flexible as she moved. Another person said she felt like she grew an inch!
Keep Moving
We don't take a break in between sequences, and a lot of times there is no break - there are transitions from one exercise to another so you might not notice that there was even a break. (you are encouraged to take a break whenever you need to take a drink of water or shake out as needed individually whenever) No break and constantly in motion means that you are building endurance. You might not start running a full marathon from just Essentrics but you will for sure experience improved endurance if you currently feel like you run out of energy just walking or doing chores. This will give you so much more energy and endurance.
Keep Moving is something you can do anywhere and anytime. But I believe this triple benefit from Essentrics is so time-saving and reward is big. You can always join me on Saturdays at 8am in downtown Ellensburg. Kick off your weekend with a gentle movement that gives you energy and melt away tension.
11/30/2025
This is yet another awesome Ken Burns documentary. You can watch this on PBS or PBS app for free currently. I've loved and appreciated PBS program for the longest time.... after all, that's how I discovered Essentrics! But long before that, I was in Japan watching Sesame street learning English and awed by Bob Ross painting.
I donate to Cascade PBS annually (well, I get the "gift" with donation) and it worth every penny. I once donated one over in Pullman area (maybe Idaho???) as they show Classical Stretch twice a day, 7 days a week! Perhaps I should support them too because smaller and rural PBS stations need more support than big and urban one.
The American Revolution, a landmark documentary by Ken Burns, Sarah Botstein, and David Schmidt, premieres Nov. 16, 2025.
11/30/2025
$131 annual membership (including tax) is a steal deal! I signed up because my membership had ended and I needed to update my email address. So I even got the 14-day free trial on top of it. I would pay the full price for this any day. Their streaming service is so good. You can watch it on Roku, Apple TV, your computer and handheld devices.
Pro tip: sign up via website (not app) to avoid additional fee Roku and Apple TV might charge you. Once you have signed up, you can log in on the app to enjoy discounted yet high quality contents!
note: I get no kickback from promoting. I promote what is GOOD! My end goal is for as many people to discover Essentrics as beneficial!
11/29/2025
🩺I feel very lucky that I rarely have to see a doctor. So when I have to see one, I feel I am not educated or prepared to maximize the opportunity or my expense.
For example, I was given 4 medications 😳 (2 of them were antibiotics) after been seen for 3 minutes. Also he said he was giving me 3 so I was confused I was given 4 at the pharmacy....Is it a mistake??? Did he count 2 antibiotics as one??? My request was to get tested for whooping cough so that I can have a peace in mind. But somehow they managed not to. When I picked up prescription, I found one of them being too big for me to swallow. I got no instructions (the ones came with the medicine was very generic had limited info) so I went online. It said not to break or crush it. So I haven't taken it.
I wish I had told the doctor that I don't do large pills. I took the smaller ones, but it's a struggle and required a quart of water to get one down. Even then all the protective coat has melted before I succeeded.
I should come up with a list of questions before I go see a doctor. In addition I should have a list of things I need to tell them about me in case it isn't asked.
Do you have a list like that for yourself? Mine for sure should include " I can't take horse pills" and "can I have the list of medication you are prescribing electronically to the pharmacy so that I can confirm i get the right one when I pick them up"
What questions do you always ask when you see a doctor?
11/14/2025
I am gonna piggy back on this one! Bring any food donation to my Saturday class during this food drive and take the class for free. (a $15 value) Multi-task by nourishing others with food while nourishing yourself through movements! Class is 8-9am on Saturdays. Hope to see you there. This month's focus is Rebalancing Joints.
❤️ EDE Food Drive – November 19–25 ❤️
We’re coming together to help our neighbors this season!
Drop off cereal, soups, stews, chili, and other non-perishable foods at the studio between 12 PM and 5 PM each day.
All donations will be shared with FISH and APOYO Food Banks to support local families in need.
Let’s fill those shelves and spread some kindness this Thanksgiving season! 🩰
11/08/2025
This is very generous.🧡
FREE THANKSGIVING MEAL
November 27th, 2025
12pm-3pm / until we run out
*Sponsored by Century 21 Center Point and Ellensburg Solar
The Roadhouse Grill is opening its doors on Thanksgiving Day from 12pm-3pm to serve hot Thanksgiving meals to members of our community. This is a completely free event, limit 1 meal per guest, no questions asked, everyone is welcome. Meals will be available for dine in or take out. A water station will also be provided.
*Note: We are closed for regular business. The food and drink menu (including soft drinks) will not be available. Supplies will be limited as this is our first year and we're having to estimate the community need. We will continue serving until 3pm unless we run out before then.
Tentative menu will include, turkey, mashed potatoes, green beans, and dinner rolls.
We're thankful that we are in a position to be able to offer this to our community and hope it provides a brighter holiday to those who may otherwise go without.
101 W Umptanum Rd, Ellensburg
11/07/2025
I like repackaging things nicely when i have to return something. After a few phone calls and many regular resets and restarts, I finally just ran my own diagnostics and narrowed down problem being the modem, not the router. This is only a 3-yo modem, but I'm going to have them exchange it. I really don't want to get a technician out. We had one come out only a couple years ago and he did a bunch of work. It worked great after that for a long while. Really nice guy who has been working for them for almost 30 years.
I don't return things often but when i do, you can expect a near-new looking packaging back. 😁🙌
11/06/2025
Been suffering from plantar fasciitis? You've got to meet Lauren. I referred my friend to her, and she said "she cured it". She didn't even have to meet Lauren in person.
Who am I? And why do I care so much about helping women get rid of stubborn plantar fasciitis?
Hi, I’m Lauren, Functional Movement Specialist and Creator of the Retrain Foot Pain Method. I've helped hundreds of women recover from plantar fasciitis. I know firsthand how frustrating it is to deal with persistent plantar fasciitis that won’t go away no matter what you do.
Years ago, I struggled with chronic foot pain that made it hard to get out of bed in the morning, let alone stay active and continue running, which was a huge passion of mine. I also dealt with headaches, achilles pain, elbow tendonitis—you name it. I was a hot mess.
I saw the specialists for my plantar fasciitis, tried custom orthotics, bought all the shoes, did the stretches… and nothing worked long-term.
What finally changed everything?
Realizing that plantar fasciitis isn’t just a foot issue.
It’s a whole-body and nervous system issue. And healing means going deeper than the usual tips and tools.
That realization about persistent musculoskeletal pain—that the site is not the source—led me to shift my entire approach to movement and recovery. Now, it’s the foundation of how I help women heal.
If you're tired of chasing quick fixes and are ready for a new approach that addresses what’s really keeping you stuck, I’d love to share what I’ve learned.
I’m hosting a free live training TOMORROW to walk you through why your plantar fasciitis isn't going away and what to do instead.
It’s the same starting point that has helped many women return to activities like walking, hiking, playing pickleball, traveling, and living without foot pain.
Join me. It might just change everything.
Because when you understand what’s really going on, healing becomes possible.
Want in? Comment “READY” below, and I’ll send you the link to sign up. There's still time!
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Essentrics® workout isn’t anything like what’s offered in current fitness industry. While the trend is still “No Gain, No Pain”, Miranda Esmonde-White, the creator of Esmonde Technique, which is the base of Essentrics®, teaches “No Pain, Ever”. Essentrics® workout is for everyone and anyone at ANY fitness level - from 0 to 10. A professional athlete and a chronic pain patient can participate in a same class by adjusting the intensity to their ability of the day, yet they both receive health benefits. Why? Because regardless your age or fitness level, your body needs the same thing: balanced body, good posture, muscles that are strong AND flexible.
My first introduction to Essentrics® was winter of 2014 when I watched a program called Aging Backwards (now called Age Reversed) on PBS. What Miranda was saying made complete sense to me. I thought this is EXACTLY what I have been looking for! I donated to PBS to receive the gift package of DVDs of Aging Backwards. But just like many things I did, it just got thrown in a junk drawer and stayed there, with plastic wrap still in tact.
Fast forward to spring of 2017, I found the DVDs when I was in a process of cleaning out clutter after being inspired by a book called “The Life-Changing Magic of Tidying Up”. Decluttering had afforded me extra space I could do the workout, so I thought I would finally open it up and do a workout. I had turned 40 since I bought DVD, and I was experiencing lack of energy, back pain, slow getting up, pain during chores. Joints were achy and my upper back was really tight, mostly blamed on my 8-5 desk job. When I watched Biggest Looser contestants being evaluated of their health in age, I muttered to myself that I would probably be given upper 70s.
I felt completely out of shape and was afraid of injuring myself from any strenuous work, so I chose a 30-minute “Pain Relief” workout. The workout incorporated breathing with movements, and most movements were simple like sweeping the arm front to back in a very slow and controlled movement. I laughed at myself at one point because I believed the program was meant for people with chronic pain, frozen shoulders, surgery/injury recovery...people with medical conditions. My condition was extreme lack of activity. Movements were so slow and simple and it was almost ridiculous how slow I was moving. I had never done slow exercise before. BUT I liked how slow it was and how easy it was. Because I had no clue where I was as far as fitness level goes, I felt safe and not afraid when moving slowly. Some slow movements turned out to be quite challenging and I had to take many breaks for my muscles....
30 minutes workout, including barre workout using a chair, was over. I was experiencing humming of my entire body, head to toe, literally. It was really odd sensation, and I wasn’t sure what to make of it. I was not out of breath - not because I was in a better health than I thought but because it was non-cardio. I felt encouraged and determined to do this everyday - because I felt like I could! When I was walking away from my new exercise spot in my freshly decluttered home, I noticed that pain I had in the hip where my right leg and hip connects that made me limp to walk, was gone. I was blown away.
For the next 30 days, I did it every day. Before this I would get up 15 minutes before I left for work. To do Essentrics® workout I got up at 6:00am and worked out in my pajamas. I looked forward to my daily morning Essentrics workout because it made me feel like I was regaining health back. It truly felt like I was aging backwards! I was becoming more flexible, too. For my entire life, I had never been able to touch my toes, even when I was little. Only 30 days of this slow exercise, I was touching my toes and still gaining more flexibility.
When I was trying to find some web links to send to my co-workers to share what Essentrics® workout is, I found their certification program. I signed up right away. I had never taught anything. But I didn’t even thing twice. I felt very strongly that I needed to share this great program with everyone and everyone should try it at least once in their life.
I consider Essentrics® as a non-discriminating fitness program. People who really need to exercise are not good candidates for popular workout programs offered. They try to find what they can do, but they often settle with programs that are not best suited to achieve their goal, sometimes causing even more damage. Healthy people can also do maintenance work so that they can enjoy their active life as long as possible. Essentrics® can help counter joint-compressing activities like running and weight lifting and most of other activities so that you don’t need to prematurely retire from what you love to do.
Essentrics® seems like it’s going totally against the current trend of extremeness. It’s not flashy, shocking, or daring. It’s just common sense backed by science.
