503-705-4762

Author: anne

September Challenge 2017

Fluid’s 2017 Challenge begins on Monday September 11th. I hope you can join us!

  • Who: You! And your Fluid family
  • What: Month long self care program, with simple assignments you can do in less than ten minutes per day.
  • When: September 11th – October 8th
  • Where: Anywhere! Meet with me for your initial one on one in person, over the phone or via skype. The remainder of the challenge is conducted via email.
  • Why: Learn easy stress reduction techniques, and establish a self care routine so you head into winter and feeling your best!

The details:

Meet with me via skype or in person prior to September 8th to go over your goals, and craft your personalized movement, nutrition, and mindfulness plan. You receive weekly emails from me reminding you of that week’s goals. You are welcome to send feedback about how you did that week, and let me know how I can help you be successful. Mark your calendar for your brunch/ wrap party Saturday October 14th. Payment is due by September 8th. $75 covers your phone call, skype, or in person meeting with me, your weekly emails, and wrap party.

Contact me to sign up or with questions (503) 705-4762

 

Tomato Mozzarella Salad

With Portland’s record breaking heat how are you staying cool? I’m avoiding turning on the stove. I was looking for a light salad for this month’s recipe and found these delicious tomatoes, and fresh basil at the Moreland Farmer’s Market. I mixed them with a little buffalo mozzarella, and a simple dressing of balsamic and olive oil. Try this and let me know what you think in the comments below.

Tomato Basil Mozzarella Salad Recipe

Tomato Mozzarella Salad

Ingredients:

  • 3 medium tomatoes (or 12 bite sized tomatoes) sliced
  • ½ lb fresh buffalo mozzarella, sliced into bite sized pieces
  • ¼ cup basil leaves
  • 2 Tbsp. olive oil
  • 2 tsp. balsamic vinegar
  • 1 clove of garlic, finely chopped
  • Salt and pepper to taste

Directions:

  1. In your favorite serving dish, layer tomato slices, cheese slices, and basil.
  2. In a small jar combine oil, vinegar, garlic, salt and pepper. Shake jar to combine dressing.
  3. Sprinkle dressing over tomato and cheese slices, and serve.

Twin Lakes Hike Sunday July 30th

It’s Laurie’s birthday weekend! Help her celebrate with a hike on Mount Hood Sunday July 30th. This 7 mile hike starts at Frog Lake sno-park, and goes out and back, with loops around two lakes (upper and lower twin lakes). We leave Sellwood at 8 am, contact me if you’d like to carpool, or if you have questions. (503) 705-4762

 

Anne McCranie is a Portland, Oregon based personal trainer and licensed massage therapist. She organizes seasonal hikes, outdoor classes and other fun activities to take advantage of our beautiful summer weather. Please read the details of this hike carefully (see above link) and consider your hiking experience, and your fitness level to decide if this hike is for you.

The July Five

BACK

1) Bear Crawl

  • From hands and knees, lift your knees and “crawl” forward moving opposite arm and leg.
  • Now try crawling backwards.
  • Core strength, shoulder and hip mobility, coordination.

 

2) Side Plank:

  • Start in hands and knees, or plank position.
  • Turn to your torso to your left, lift left arm to the ceiling.
  • You could also do this with your forearm or knee on the ground.
  • Core strength, arm/ shoulder strength.

 

3) Medicine Ball Push Up:

  • Start in a plank position (knees down or legs straight).
  • Place right hand on a medicine ball.
  • Slowly bend and straighten elbows, keeping neck long.
  • Chest strength, shoulder stabilization, abs.

4) Flye (supine):

  • Lying supine (on a foam roller if you have one).
  • Hold weights over your shoulders, elbows slightly bent.
  • Take arms out to the side (about 45 degrees).
  • Slowly bring arms back to center.
  • Chest and shoulder strength.

5) Tricep extension (supine):

  • Lying supine.
  • Hold weights above your shoulders, elbows straight.
  • Bend elbows to bring weights alongside your ears. Keep elbows pointing up to the ceiling (think of a rubber band holding your upper arms in place).
  • Extend arms.
  • Tricep strength, shoulder stabilization.

 

Anne McCranie is a Portland, Oregon based Personal Trainer, Pilates and Yoga instructor and Licensed Massage Therapist. This post is meant to jog your memory about moves we have done together either in class or in a private training session. Please see your health care professional prior to beginning a new exercise program.

 

Honey Mustard Kale And Cabbage Slaw Recipe

After a week of “vacation eating” last month (“why yes I would like dessert after every dinner thank you!”) I am now back to my more reasonable diet, including lots of fresh fruits and veggies. Try this easy, slightly sweet slaw, and let me know what you think in the comments below.

Honey Mustard Kale and Cabbage Slaw

honey mustard kale and cabbage slaw 6.17

Ingredients

  • 2 tablespoons olive oil
  • 1 tablespoon Dijon mustard
  • 1 tablespoon honey
  • 2 teaspoons apple cider vinegar
  • Salt and pepper
  • 3 cups mixed kale and red cabbage, shredded
  • 1 carrot, peeled and cut into matchsticks
  • 2 celery stalks, thin sliced
  • 1 small red pepper, thin sliced
  • 1 small green pepper, thin sliced
  • 1/4 cup fresh parsley leaves, chopped
  • 2 tablespoons red onion, diced
  • 2 tablespoons sunflower seeds
  • 2 tablespoons pumpkin seeds

Directions

  1. In a small bowl, whisk olive oil, mustard, honey, and apple cider vinegar. Season with salt and pepper.
  2. In another bowl, combine kale, cabbage, carrot, celery, peppers, parsley, and red onion with sunflower and pumpkin, seeds.
  3. Pour dressing over veggies and toss to coat. Taste and adjust seasonings if needed.

Anne McCranie is a Portland (Sellwood), based Personal Trainer and Licensed Massage Therapist. She offers this recipe to compliment your healthy lifestyle. Please see your medical professional for specific dietary advice.