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 2-3 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. 

Low Back Pain Relief Case Study – My Mom!

Do you suffer from low back pain?

Are you fearful of movements like bending or twisting?

How would it feel to reconnect with your body, build strength and mobility, eliminate your fear of movement, reduce your pain, and enjoy moving again?

Give me a call today to discuss what’s going on with your body, and how I can help.

(503) 705-4762

Here’s the story of Claire, my sweet mommy. She is in her 70’s, lives in Florida, her and her husband keep a year round garden (collards in the winter, in April she already had waist high tomato plants). She loves to putter around the yard. She exercises just about every day, rocking out to her 50’s cassette tapes in the spare bedroom, and walking along the river with her husband. She is active, vibrant, and loves being outside.

Look how cute she is!

Recently, she was suffering from back pain so bad that she was unable to do the things she loves. When I visited her this spring, and saw how stiff she was, I knew we had to do something right away.

We started with heat, massage, and abdominal breathing. Each day we did a few exercises, and/ or soft tissue work. As she started to feel better we added new moves, slowly working our way from tiny clamshells and bird dogs, to bridges, squats and plank variations. After two days she was feeling better, after two weeks she was pain free!

She was walking at her normal pace, and able to do her regular exercises (she was even able to get on her hands and knees to pull weeds!).

If this sounds like an experience you have had, or are having with your back, watch this video, and listen closely to my cueing.

Go slowly, do less than you think you can, breathe, rest, and be really sweet with yourself.

There is hope, even if you have been diagnosed with arthritis, or a disc issue. Whether you are trying to prevent surgery, or recovering from surgery, I am here for you.

If you’d like me to personally take you thru these exercises give me a call. (503) 705-4762

Together we will go through my trademarked R.O.S.S. protocol to safely get you out of pain, and get you moving again! There is a way out of chronic pain. Come with me to the land of relaxation, and making peace with your body.

From Claire:

I’m Claire, Anne’s Mom.

I have an area in my low back which gives me trouble about every 6 or 7 years when I do something stupid. I love to work in the yard and exercise. In early spring, there’s always a lot of yard work I want to tackle. In mid-February our weather was beautiful. I over-did it and ended up with some nasty low back pain. When Anne came for a visit in mid-April, my back was a little better, but I was still not able to exercise or do yardwork.

Anne massaged my back, applied heat, and showed me some exercises and stretches to help me. After a week and a half, I was much improved. A few days later I was just about pain free! In the last week I have been able to work in the yard 2 days with no problem. I’m continuing my back exercises, and plan to start back on my regular exercises soon.

Anne was a lifesaver. She knows her business and wants to help you.

Don’t stay in pain – give her a call!

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

Healthy Recipe – Cilantro Kale Salad With Buttermilk Dressing

Here’s a spring salad recipe to brighten your day. You’ll need a food processor and a sharp knife. Try it and let me know what you think.

p.s. I get super annoyed when I’m scrolling a page looking for a recipe and they post it waaay down at the bottom, so I’m starting with the recipe here. If you’re wondering why buttermilk is “healthy” keep reading down below the recipe for my notes.
xoxo
Anne

Cilantro Kale Salad With Buttermilk Dressing


Ingredients:

  • 1 bunch cilantro
  • 5 oz baby kale
  • 5 radishes
  • 5 Tbsps buttermilk
  • 3 Tbsps sour cream
  • 1 tsp lemon juice
  • 1 tsp olive oil
  • 1/2 tsp salt
  • 1/2 tsp pepper

Directions:

  1. Wash and de stem cilantro. I usually soak mine in cold water, swish them around real good, and drain. Do this three times to get all the dirt off. You’ll be using the stems in the dressing, and the leaves as garnish. If you really like cilantro, and you are short on time or patience, you could put most of the leaves and stems right in the processor and not even mess around with picking the leaves off which is the most time consuming part of this recipe.
  2. Rinse (if needed) and roughly chop your baby kale into bite sized pieces. Spin the leaves in a spinner or pat them dry in a kitchen towel to remove as much moisture as possible before you dress your salad. (if you bought prewashed kale you can skip this step).
  3. Thinly slice radishes.
  4. Make dressing – combine buttermilk, sour cream, lemon juice, olive oil, salt and pepper and either the cilantro stems, or about half the bunch of cilantro (if you’re doing the lazy way I mentioned above) in a food processor. Process until combined.
  5. In a large bowl toss kale and radishes with dressing. Garnish with cilantro leaves.

This is a great, sturdy make ahead salad you could bring to a potluck, or meal prep on the weekend for your lunches during the week.

A note about my “healthy” recipes.

Buttermilk gets a real bad rap. Buttermilk is the sour probiotic laden liquid left over after churning milk to make butter.

Years ago I can remember my grannie enjoying a cold glass of buttermilk. She was raised out in the country during the depression and they did not waste anything. When she was a child, her family churned their own butter and as a result they had buttermilk they kept in the ice box.

Recently I had some leftover buttermilk from a cake recipe, so I stated researching it. I compared the labels with the yogurt I eat regularly and turns out buttermilk has more protein and less sugar than yogurt. It can also be easier on your tummy if you are sensitive to dairy. My schedule and meeting with clients means I’m moving my body throughout the day and sometimes I struggle with timing my meals. A small glass of buttermilk comes in handy when I need a light snack but don’t want a bloated belly.

If you enjoy kefir or other drinkable yogurts but want a lower sugar option, the next time you are at the grocery store compare labels and see how buttermilk stacks up. Look for grams of protein, and grams of sugar and you might be surprised.

As with all these recipe and dietary suggestions, you are in charge of taking good care of you! I’m a personal trainer and licensed massage therapist. I am not your doctor nor am I providing and dietary prescription for you.

Please see your medical professional for specific dietary advice.

Strength training with Anne in June at no cost to you!

Are you the perfect person for our June Personal Training experiment?

Find out what you can accomplish when you commit to taking good care of YOU!

  • You are ready to make positive changes.
  • You have a specific goal.
  • You are able to commit to Wednesdays 5:30 – 6:00 pm PT on Zoom, June 1st, 8th, 15th, and 22nd.

I’m offering four weeks of personal training with me, at no cost to you.

We start with a zoom call to see if we are a good fit. You and I will meet for thirty minutes once a week for strength training. We will finish with an assessment to see what specific what improvements have you made.

To take advantage of this fabulous opportunity to work with me one on one, call or email me today!

(503) 705-4762

Anne@FluidPortland.com

xoxo
Anne