The July Five

About the Five: Each month I offer five exercises to improve your strength, balance, flexibility, and mobility. My hope is that you will go through these on your own or with me three times a week. Some moves (like this month’s washrag) you could do every day.

  • Washrag
  • Side Plank
  • Split Squat
  • Medicine Ball Push Up
  • Get Up

Please use your best judgment as to how suitable these are for you right now.

Washrag
Side Plank
Split Squat
Medicine Ball Pushup
Get Up

These photos are meant to remind you of work we have done together. Please see your medical professional prior to beginning a new exercise program. 

Lemon, Basil, Corn, and Nectarine Salad

Looking for a side dish that requires zero cooking? Try this quick and easy summer salad.

Stone fruits are in season, and my hands down favorite is nectarines. Pair these with crunchy corn, creamy avocado, and a tangy lemon dressing for the perfect summer salad.

xoxo

Anne

Lemon, Basil, Corn, and Nectarine Salad

www.FluidPortland.com

Ingredients:

  • 2 Tbsp fresh lemon juice
  • 1 Tbsp Olive oil
  • handful of fresh basil, chopped
  • salt and pepper
  • 2 ears of corn, kernels sliced off the cob
  • 2-3 nectarines, chopped
  • 1 avocado, cubed

Directions:

  1. Make dressing by mixing together lemon juice, olive oil, basil, and salt and pepper to taste. My favorite way to do this is to put everything in a jar with a tight fitting lid, and shake it like I’m real mad at it.
  2. Put all your delicious fruits and veggies in a bowl, pour dressing over, and mix. Taste and adjust seasonings if needed.

This is a nice basic recipe, and you could for sure play with your herbs by using cilantro or parsley, or add some heat with cayenne pepper. Try this recipe and let me know what you think!

I’m Anne McCranie, the owner of Fluid Movement + Massage LLC.

Creating a Culture of Healthy Movement.

I offer these recipes to tickle your taste buds. Please see your medical professional for specific dietary advice. To receive the latest Fluid news in your inbox each week, sign up for our newsletter in that little box over there to the right.

The June Five Exercises

About the Five: Each month I offer five exercises to improve your strength, balance, flexibility, and mobility. My hope is that you will go through these on your own or with me three times a week. Some moves (like this month’s tai chi twist) you could do every day.

  • Tai Chi Twist
  • Side Step
  • Step Up
  • Calf Raise
  • Single Leg Deadlift

This month we focus on legs!

I suggest you hold a weight in each hand for single leg deadlift. This also works well with a band under your back foot, making this a “closed chain” exercise. Can you go through one minute of each of these right now?

These photos are meant to jog your memory about the exercises we have done together. Please use your best judgment as to how suitable these are for you right now.

Thai Chi Twist

Side Squat

Step Up

Calf Raise

Single Leg Deadlift

These photos are meant to remind you of work we have done together. Please see your medical professional prior to beginning a new exercise program.

If you’d like more detailed information on these exercises, click one of the links below:

Join Fluid’s Fit Club

Join a live class

Schedule a 1:1 with Anne

Listening To Understand Workshop

Do you avoid conflict?

Would you like to feel more connected in your relationships?

Do you have trouble expressing yourself during difficult conversations?

Often during an argument, we are planning what we are going to say next, instead of truly listening to the other person.

If you would like to develop the skill of listening to understand, join us Saturday June 19th for a 60 minute Zoom workshop.

I’m teaming up with Relationship Coach Kristen Mira to offer tools that will help you to navigate communication and conflict better. This one hour online workshop will set you on the right path to experience greater understanding and feeling more understood in your relationships. This workshop will help you to feel more confident, grounded and connected while navigating conflict, whether that’s in your most intimate relationships or with your boss, or coworker.

We will sit for a moment to get centered, then Kristin will offer tips on how to listen to understand. You will have an opportunity to practice these tips in a low stakes environment (with your Fluid friends).

Leave with a new understanding of why truly listening to understand is important, and know how to stay calm and centered in real world, stressful situations.

Click here to sign up today!

Spring Green Soup

We just got back from an impromptu getaway to northern Idaho. My girlfriends and I cooked and ate lots of delicious food, including this spring green soup. 

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This bright, herby, veggie soup is a snap to make. I know I say this about a lot of my recipes, but this one is SO EASY! All you have to do is chop one leek, and the fresh herbs (they are going to get pureed so no need to worry about precision), sauté your veggies for a few minutes, then blend everything together. If you have an immersion blender it will come in handy here. If not you can puree the soup in a blender, or Vitamix, just be very careful when transferring hot soup from the pot.

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Try this recipe and let me know what you think…

Spring Green Soup

Ingredients:

  • 1 Tablespoon butter
  • 1 Tablespoon olive oil
  • 1 leek, while and light green parts chopped
  • 2 tsps. sea salt
  • 3 cups of chicken stock
  • 5 cups fresh spinach (about 6-8 oz.)
  • 2 1/2 cups frozen green peas (12 oz.)
  • 1 cup plain (unsweetened) Greek yogurt
  • 1/2 cup flat leaf parsley, chopped
  • 2 Tbsp. fresh mint, chopped
  • 1 Tbsp. lemon juice (1/2 of a lemon)

Directions:

  1. Heat oil and butter over medium heat. Add leeks and salt and saute for 5 minutes, or just enough to soften the leeks. Add broth and bring to a boil. Add peas and spinach and cook 3-4 minutes, or until spinach is wilted. Turn off soup and let it sit for a minute.
  2. Carefully transfer soup to a blender (or use an immersion blender right in the pot). Add yogurt, parsley, mint and lemon juice and blend until the soup is smooth.
  3. To serve, garnish with a few sprigs of mint, a squeeze of lemon or a splash of olive oil. Can be served warm or chilled. Enjoy!

green soup 5.16

Anne McCranie is a Portland (Sellwood), Oregon based personal trainer and licensed massage therapist. She offers this recipe to tickle your taste buds. Please see your medical professional for specific dietary advice.