Here Maddie demonstrates one of our November Five, the Open Leg Rocker.
As with all of the rolling exercises (and spine stretch and half roll back for that matter) the challenge is flexing your spine, or rounding your back, while keeping your shoulders down away from your ears.
If you find yourself “clunking” your back on the way down pull your belly button in and look at it. Imagine wrapping your front ribs internally.
What does your Thanksgiving menu look like? This year our group is doing seafood instead of a bird (with all the sides of course). My favorite part of thanksgiving is the side dishes and you could easily make a meal just out of these.
Are you hosing vegetarians this holiday? If so here are some good ideas from the New York Times. Each Thanksgiving they showcase meat free recipes. Check out this recipe for Maple Roasted Brussels Sprouts with Hazelnuts for a pacific northwest style Thanksgiving side dish. It’s super easy, you just toss the sprouts in olive oil and roast them. Check it out and let me know what you think.
Looking for some new moves to add to your home program this week? Here Elie demonstrates one of your November Five, the Pilates exercise Digging Trenches.Try this move at home (with or without the foam roller) to strengthen your back, core and shoulders.
Zip up your abdominals, press your forearms down into the roller and lift your back and chest. Slowly lower back down.
Notice how she keeps her back long, and shoulders away from her ears? Try for one minute of this move several times this week.
Happy Thanksgiving week! I am thankful for you!
Do you have a flexible work schedule this week? Join me for some pre-feast activity. I am subbing a few morning classes for Pam at Sellwood Yoga and I have a few spots available in Pilates and Yoga classes. I would love to see your face at one of the following:
Monday 11/19, 9 am Fit Class at Sellwood Yoga (sign up here) Cardio/ strength intervals with weights, Swiss ball, jump rope, etc…get ready to get sweaty!
Monday 11/19, 5 pm Yoga at Fluid world headquarters 7916 S.E. 19th ave (call or email Anne to reserve your spot 503-705-4762) Vinyasa series with standing balance and core work. This is an ongoing class, or small group of five people max and there is room for one more person tonight.
Wednesday 11/21, 9 am Fit class at Sellwood Yoga
Noon Pilates at Sellwood Yoga. You are welcome to preregister to ensure your spot or drop in to classes at the yoga studio.
*6:30 pm Pilates on Wednesday 11/21 at FWHQ is CANCELLED this week. Gobble gobble 🙂
Anne McCranie is a Portland, Oregon based Personal Trainer and L.M.T. Her clients find greater ease of movement by utilizing the combination of movement + massage she offers in her Sellwood studio, along with a regular home program. Anne offers private and small group Pilates and Yoga sessions, massage therapy, weekly classes, seasonal workshops and stress relief vacations. For the latest and greatest on Fluid’s massage specials, exercise tips, healthy recipes and more check out Fluid’s website, facebook page, or sign up to receive the monthly newsletter.
Here Amanda demonstrates Warrior III one of your November Five. This trains your back, your legs and the small muscles in your feet and ankles that help you balance.
You will notice she is doing this move standing on the BOSU. If you don’t have one of these at home you can challenge your balance by standing on an uneven surface like beach sand or a pillow.
Having balance issues? Try for one minute of this every day and see if your balance has improved by the end of the month.