503-705-4762

Author: anne

All I Want For Christmas Is A BOSU!

What is the most cost effective, biggest bang for your buck, piece of home gym equipment? The BOSU of course!

Looking for a gift your your special person? Get them a BOSU! I have a purple one with your name on it available today!

These retail for $140. I am offering YOU a special price of $105 – that’s a 25% discount – if you contact me by December 31st.

I often use BOSU balance trainers in personal training sessions, as well as Pilates and yoga classes. This is an excellent low-tech, and cost-effective workout tool.

What is a BOSU?

A dome shaped fitness tool that has a round side and a flat side, resembling half of a stability ball.

What can I do with my BOSU?

Standing or sitting on it is a great start! Also squats, lunges, push ups, standing yoga poses like Tree and Dancer, and Pilates core exercises like Boat, and Half Roll Back.

Why use a BOSU:

Number one reason – Improve your balance! Also strengthens your feet and ankles. Engages your core. And it’s fun!

*fine print – special price of $105 for a purple BOSU good until December 31st 2018. Pick up at Anne’s Sellwood studio. Anne has one of these in stock right now, and when it’s gone, it’s gone baby.

 

Anne McCranie is a Portland (Sellwood) Oregon based personal trainer and licensed massage therapist. She works with her clients one on one and in small group classes, to aid in pain relief, increase mobility and strength, and reduce stress.

 

I Am Thankful For You!

Yes YOU! If your eyeballs are reading this post that means we have had, or currently have a connection. If I see you once a week or once a year I appreciate you!

Thanksgiving is coming up and I have been thinking about who and what I am thankful for. Here’s a short list: this little bird (pictured) and his sweet family. My sweetie, Eric. My supportive family. Oregon’s outrageous natural beauty. My Sellwood neighborhood, where parks with rivers, creeks, and big trees are all a short walk from my house. And last but not least, all of you! Without you I would not have a thriving business. We have a lot of fun together and I love how you support each other.

Did you know that expressing gratitude can improve your health? Research shows that grateful people have fewer aches and pains, sleep better, and are less aggressive than those who have more pessimistic outlooks. It’s hard to be a grump when you are counting your blessings!

This month I challenge you to share your gratitude. What are you thankful for?

Click here to leave a gratitude post on Fluid’s facebook page and you could win a movement + massage gift certificate. Winner will be announced in the December newsletter.

Want to receive Anne’s free newsletters choc full of recipes, health tips and other goings on in the land of Fluid?

Sign up today by adding your email address in the box to the right ->

September Challenge 2018 Starts On The 10th!

We want YOU to join our September Challenge!

How are you doing with self care lately? Want to improve your sleep, get your diet back on track, or fine tune your fall exercise plan? Contact Anne today to sign up for this program.

September Challenge Details:

  • Who: YOU! And your friends who want improved sleep, stronger muscles,  and reduced stress.
  • What: 21 day challenge that includes daily physical activity, healthy eating, and mindfulness activities.
  • When: September 10th – 30th (we will meet Sunday the 9th at 10:30 am for the kickoff )
  • Where: Anywhere! Clients meet with me in person for initial kick off. The rest of the program is completed online
  • Why: Kick start your winter self-care program. Increase your body/mind awareness, reduce stress, and improve body composition.

FAQs

  1. How do I sign up? Call or email Anne today at (503)-705-4762.
  2. Do I need to live in Portland to participate?Nope, we will have one in person meeting, then the challenge is entirely done via email. In fact, I encourage you to enlist the help of your out of town friends/ family. If you live outside of Portland and would like to make other arrangements for the kick off let me know.
  3. Do I need any special equipment? Nope, I have specifically chosen these exercises for you because no equipment is required. For a couple of the exercises, you may choose to use a weight (5, 8, or 10 lb) and a foam roller, and for some of the standing exercises it may help to have a chair or wall nearby. I am happy to supply you with any gear you need.
  4. My diet is healthy, can I just focus on the exercises? Yes, this is a personalized plan and you decide your goals.
  5. I exercise regularly, but am under a lot of stress. Can I just do the mindfulness exercises? Yes! Five minutes a day of “sitting” is a huge accomplishment!
  6. I already have a meditation practice, but my diet is hit or miss. Can I just get help with meal planning? Yes! This program is totally customizable. You choose how to participate based on your goals. How can I support you?
  7. How much does this program cost? Daily videos in your inbox, support from your lovely group of like minded friends, a kick off party with yours truly, plus long lasting, positive changes all for $108!

As of  Saturday September 8th there is one spot left! Contact Anne to sign up today!

(503) 705-4762

~Anne

Pineapple Shrimp Curry Recipe

Looking for a light, slightly sweet curry? Try this shrimp and pineapple variation. Perfect for a hot summer day!

Ingredients:

  • 3 Tbsp coconut oil, divided
  • 2 Tbsp green curry paste
  • 1 (13.5 oz) can coconut milk, shaken
  • 2 Tbsp fresh lime juice
  • 1 Tbsp soy sauce
  • 2 tsp fish sauce
  • 1 ¼ lb peeled and deveined shrimp
  • 1 ½ cups chopped yellow onion
  • 1 ¼ cups chopped red bell pepper
  • 2 cups fresh pineapple chunks
  • ½ cup chopped fresh cilantro, divided
  • 3 Tbsp thinly sliced scallions
  • 3 Tbsp chopped unsalted roasted peanuts
  • 2 cups of cooked rice

Directions:

  1. Heat 1 Tbsp oil in medium saucepan on med-high heat. Add curry paste and cook, stirring constantly, for one minute. Add coconut milk, give it a good stir, and bring to a boil. Reduce to a simmer and cook until slightly thickened, about 5 minutes. Remove from heat. Stir in lime juice, soy sauce, and fish sauce.
  2. In another large skillet (I used a wok) heat 1 Tbsp oil on high. Add shrimp. Cook until opaque, maybe 4-5 minutes (watch these babies, if you over cook them they will be tough). Remove shrimp to a plate and set aside.
  3. Add remaining 1 Tbsp oil to shrimp pan. Add onion and bell pepper and cook on med–high, stirring often, for about 2-3 minutes. Add curry/ coconut milk mixture to peppers and onions. Toss in shrimp, pineapple and half the cilantro cook for one minute more.
  4. Serve curry over rice with a garnish of scallions, peanuts and remaining cilantro.

Anne McCranie is a Portland (Sellwood), Oregon based Personal Trainer and Licensed Massage Therapist who loves to cook, eat, and share delicious food. This recipe is meant to tickle your taste buds. Please see your medical professional for specific dietary advice.

Broccoli Salad Recipe

This was one of my favorite salads at covered dishes and picnics growing up. It is super easy to prepare (and involves bacon!). I like to steam my broccoli for a quick minute so it’s not raw.

Ingredients:

  • 8 slices of bacon
  • 2 heads of broccoli, chopped into bite sized pieces
  • 1/4 cup raisins
  • 1/2 red onion, chopped into a fine dice
  • 2 garlic cloves, chopped
  • 1/4 cup red wine vinegar
  • 2 Tbsp sugar
  • 1 tsp salt
  • 1 tsp pepper
  • 3/4 cup mayonnaise
  • 1 Tbsp fresh lemon juice

Directions:
1. Fry bacon, and let it cool. Crumble into small pieces (this can be done a day or two in advance).
2. Steam broccoli for just barely one minute, then rinse and chill. Seriously, watch the broccoli, you don’t want it “cooked”,  just very lightly steamed so it’s a little easier to chew.
3. In a large bowl, place bacon, broccoli, raisins, onion, and garlic.
4. Prepare dressing – in a small bowl whisk together vinegar, sugar, salt, pepper, mayo, and lemon juice. Pour dressing over broccoli mixture and mix well.
5. Cover and refrigerate for a few hours.

 

Try this at your next potluck and let me know what you think.

~Anne