The October 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 puppet arms) you could do every day.

 

The October Five:

  • Clam Shell
  • Puppet Arms
  • Thread the Needle
  • King Arthur
  • Yoga Dancer

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

Clam Shell


Puppet Arms


Thread the Needle


King Arthur


Yoga Dancer

 

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 class

Schedule a 1:1 with Anne

Live Interview With Elise Holcombe – Whole Body Health

Catch up on our chat with Elise Holcombe and find out what she thinks we may be neglecting when it comes to whole body health!


Elise is probably the only Registered Nurse who can’t stand the sight of blood! She figured this out pretty quickly and was fortunate to discover an amazing career in the Clinical Research Industry. She spent 25 years leading global teams in bringing new pharmaceuticals and devices to market. 

About 10 years ago Elise discovered her passion – body building. This sparked a journey into natural health and something called biohacking to enhance physical performance. The more she learned, the stronger her desire grew to help people become healthier.

In 2019 Elise retired from the pharmaceutical research industry to open OsteoStrong – a health and wellness center that focuses on helping people all over Portland get better bones, better strength, and better balance in just 10 minutes, one day per week. 

Catch up on all of our past interviews here:

https://studio.youtube.com/channel/UCDUsZkX5DCtVGLcMdpN0CnQ/playlists

Getting Your Sh!t Together

If this past year has taught us anything, it’s that life is valuable, love is the answer, and that your leadership is needed. It’s important to take a breath, step back from the business of life, and think about what matters most to you.

Because we care about you and your wellbeing, Heather Stewart, Kristie Hill, and I have gotten together to create a FREE workshop series called Getting Your Sh!t Together.

We’d love for you to join us for these three 30-minute FREE workshops where you’ll learn some simple tools to help you prioritize YOU and find balance in your Career Health, Physical Health, and Financial Health. 

We will be the only ones on video so feel free to eat your lunch, go for a walk, or fold laundry while we chat about some ways to prioritize YOU.

Workshop information:

  • 9/30/2021 12-12:30pm PT: In our first workshop, Heather will discuss burnout and some simple suggestions to find balance between your personal and professional life.
  • 10/07/2021 12-12:30pm PT: In our second workshop, Anne will discuss common misperceptions around how best to take care of our physical bodies.
  • 10/14/2021 12-12:30pm PT: In our third workshop, Kristie will discuss financial health. What we do with our money and Why; building strategy and intention into our financial behaviors and goals.

Are you doing work that aligns with your vision of success? Are you taking care of yourself in a way that honors your physical being? Have you dreamed about what college for your kids or retirement for you could look like? If so, please join us for these FREE 30-minute workshops!

Click this link to register today!

After registering, you’ll receive a confirmation email containing information about joining the meeting.

Want to know a bit more about these ladies?

Anne McCranie is a personal trainer, licensed massage therapist and nutrition coach. She loves helping busy women build strength, improve flexibility, and reduce stress so they can look and feel their best! In her workshop, we are going to discuss common misperceptions around how best to take care of our physical bodies.

Heather Stewart is an executive and career coach who is dedicated to helping women identify their priorities and to boldly embrace their own personal vision of success. In her workshop, we’re going to discuss how you take some simple steps to take care of yourself while doing all the things for all of the people (hint: it may involve saying NO).

Kristie Hill is a financial advisor who develops enduring relationships with her clients by providing expert guidance. She focuses on helping her clients identify their definitions of financial security and solutions that can help make those financial goals a reality. In her workshop, she’ll share some quick tweaks which can make a big impact on how you think about money, and how you save and spend that money.

Quick And Easy Steamed Broccoli

Steamed broccoli. It ain’t sexy, or edgy, but it is one of my favorites!

At my house we eat this side dish just about once a week. Think of it as the food version of squats. A solid move, good to keep in the regular rotation, with lots of ways to make it more interesting.

My sweetie loves steamed broccoli. It’s quick and easy. And, any leftovers I can put with eggs the next day for a veggie heavy breakfast.

One of my girlfriends was complaining recently about how when she tries to steam broccoli, she ends up with an overcooked green mush, so I decided to offer this tutorial.

The trick is to not overcook it, and the secret to that is – do not walk away once you’ve turned on the heat.

Seriously, don’t leave the kitchen. Watch it like a toddler holding a bag of glitter, cuz the second you go check your phone, it’s all over but the crying.

Broccoli bath time

My other tip is to play with your spices. Start with salt and pepper then add whatever you and your family like – red pepper flakes, garlic powder, fresh herbs, grated parmesan, a splash of citrus or vinegar. These toppings will really make this dish go from blah to WOW!

Also, please do not skimp on the fat or salt. If you are eating a whole foods diet, and you prepare most of your meals at home, you are typically not going to be overdoing it on the salt. Highly processed, pre packaged foods, and restaurant meals do tend to have higher salt, fat and sugar content.

Strain it

One last note, as a nutrition coach I offer yummy recipes that I hope you will enjoy. I am not diagnosing your condition, or prescribing a dietary plan for you. Please see your medical professional for that.

this much water in the pot

Here goes…

Quick and Easy Steamed Broccoli

First, get out all your equipment. You will need:

  • large bowl
  • colander
  • steamer basket
  • pot with a lid (the pot should be big enough to fit the steamer basket inside)
  • cutting board
  • sharp knife
  • one bunch of broccoli
  • salt, pepper and your choice of spices (see below)
  • Olive oil

Directions:

  1. Chop it. Cut broccoli into bite sized pieces.
  2. Wash it. Put broccoli in a large bowl, fill the bowl with water, and swirl it around, washing off any dirt or debris.
  3. Strain it. Place colander in the sink. Strain broccoli into colander (leave colander in the sink, you will need it again in a minute).
  4. Fill pot with an inch or so of water. You want enough water that it won’t cook off, but not enough to come up over the bottom of the steamer basket (otherwise you’re boiling it, not steaming it).
  5. Place steamer basket in pot.
  6. Place broccoli in steamer basket. Sprinkle with salt and pepper (I add red pepper flakes here as well).
  7. Put lid on pot, turn the heat on to med/ high. Do not walk away. In fact, set a timer for 5 minutes if you think you may get distracted. The last time I made this, I timed it, and it took about 5 minutes for my water to come up to boiling, and 2 minutes for the broccoli to cook.
  8. Check for doneness. Once you hear or see the water boiling, keep an eye on the pot. After the broccoli has been boiling for a minute or two, take the lid off, poke broccoli with a fork to check for doneness. I like mine bright green and still a little crunchy. It will continue to cook after you take it off the heat.
  9. Strain broccoli. Once broccoli is cooked, carefully take the pot to the sink and dump the broccoli back into the colander.
  10. Zaz it up. Place strained broccoli back in pot, and give it a good douse of Olive oil (2-3 tablespoons) and sprinkle with salt and pepper. Stir to combine. (*You could also add shredded parmesan, a sprinkle of nutritional yeast, a splash of lemon juice, or vinegar if you like those flavors.)
next the steamer basket goes in

add spices, lid on, then wait just a few minutes for the magic

strain it again

back in the pot one last time to zaz it up

The Sepember 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 swimming) you could do every day.

  • Squat / Sidekick
  • Swimming
  • Plank Row
  • Corkscrew
  • Camel

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.

Squat Side Kick

Swimming

Plank Row

Corkscrew

Camel

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 class

Schedule a 1:1 with Anne