503-705-4762

Author: Anne

massage for relaxation

After Your Massage – What to Do (Or NOT Do)

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Do:

  • drink water
  • rest
  • have a snack
  • take a hot bath or shower

Don’t:

  • workout
  • go back to work
  • listen to/ watch the news

You’ve just had a massage. Hooray! Great job taking care of YOU!

What now?

After receiving bodywork, you will feel relaxed, maybe even a little out of it. Now is not the time to give a big presentation at work, or dig deep into what’s going on in Ukraine.

Cool it with the caffeine and anything that feels jarring, stressful, or loud. Instead, space out! Literally create space in your schedule for rest. Put on relaxing music, read, sit outside and stare at the trees.

Why drink water?

With my clients’ sessions my goal is moving energy. We want a crystal-clear stream rather than a murky green swamp. Water helps keep things moving, keeping you hydrated.

Why rest?

Time is our most precious asset, and we so rarely take time for ourselves. Why not extend this luxurious moment into the next day (or at least the next hour) by chilling out for a minute.

Why eat?

While I do my best to help ground my clients at the end of their session, often holding their feet, or giving them time to settle back into the room, you may still feel a little loopy after your session. Eating a healthy snack, say a handful of nuts and a piece of fruit, or cheese and turkey slices, can help regulate your energy.

Why bathe?

I’m a huge fan of Epsom salt baths! Warm water helps relax your muscles and calm your nervous system.

Why not workout?

Yoga, stretching, going for a walk, these are all encouraged after your massage. A heavy strength session, hours long bike ride, anything intense is not recommended. Years ago I had a client who was a high level golfer. He came in for his massage then immediately hit the links. He later told me it was one of his worst games. He goes by feel and because there was less tension in his muscles, his swing was off and his game suffered. When lifting weights, you need power, strength and tension. Massage encourages your muscles to loosen and relax. Wait 24-48 hours after your massage for an intense workout.

What’s wrong with going back to work?

If your job is high stress, requires you to complete complex tasks or communicate effectively, best to schedule your massage for after work. Let your brain turn off and rest. You may be surprised to find when you do this, solutions to complex problems pop into your brain without you having to stress about them.

No news

I know we all like to be informed, but now is not the time to learn about the latest war, natural disaster, or other bad news. Keep in mind the news is meant to shock you so that you will keep watching. You’re not being sold puppies being adopted at the shelter, or people making lunches for schoolchildren. If you want to watch cat videos go for it, but please for the love of Bob Ross, do not turn on the news!

I’m Anne McCranie, a Vancouver Washington based Personal Trainer and Licensed Massage Therapist.

To schedule with me please email or text me

Anne@FluidPortland.com

(503) 705-4762

Exercising When the Air Is Smoky

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First of all, you do not have to exercise this week!

If you have consistently been exercising for weeks, months, years…you can take a rest week without losing the momentum you’ve built.

Other tips for this week:

  • Exercise indoors. Walk the track at the community center, watch one of my videos, do a body weight workout like squats and pushups.
  • Lower your intensity. Walk instead of running, stretch or do yoga instead of weightlifting.
  • Drink more water. Your sinuses and lungs are working hard to filter the air and this can lead to dehydration. Sip on water during the day.
Please reach out if I can help you this week!

~Anne

Beat the Heat With This Pink Drink!

It’s hot out!

Cool off with this refreshing summer drink.

Strawberries are in season now in the PNW, but you can enjoy this drink anytime by using fresh, frozen or freeze-dried berries.

This is similar to a drink you may have ordered in a certain coffee shop with a green mermaid logo. By making it at home you can save some dough and control your ingredients.

I’ve reduced the sugar so that it’s not overly sweet. You can adjust to suit your tastebuds.

Ingredients:

  • Hibiscus tea (1 tea bag or 2-3 tablespoons of hibiscus flowers)
  • 1 cup water
  • 1 Tbsp. sweetener (sugar, maple syrup, honey…)
  • Pinch of salt
  • Ice
  • 1/2 cup of coconut milk
  • 1/2 cup strawberry flavored fizzy water (I used this one from Winco. I’ve also seen San Pelligrino, Waterloo, and Perrier brands, if you can’t find strawberry, plain will work too.)
  • 2 Tbsps. strawberries (I found these freeze-dried berries at Costco)

Directions:

  1. Brew hibiscus tea. Heat water, add tea, steep for 5-7 minutes.
  2. Add sweetener of your choice (I used maple syrup) and a large pinch of salt. Stir to dissolve.
  3. Chill tea in the fridge.
  4. Pour tea over ice. Add coconut milk and fizzy water.
  5. Garnish with berries.
  6. Enjoy!

I’m Anne McCranie, a Vancouver Washington based Personal Trainer and Licensed Massage therapist. I offer these recipes to share my love of delicious food and drink with you. Please see your medical professional for specific dietary advice.

June Five Exercises – Rolling

This month we’re rolling on the floor!

June Five:

  • Bridge
  • Rolling
  • Lunge
  • Halo
  • Chest Fly

Have you watched a child fall? They crumple to the ground like a wet rag. When we (adults) fall, we brace for impact, often landing on a kneecap or wrist. Owweee!

The more we practice rolling, falling, crumpling, and softening the better we get at it. This month were starting on the floor, rolling on our backs like flipped over turtles.

I encourage you to play with different ways to soften your spine, hips and shoulders. If you trip and fall, your body will revert to what you’ve practiced, tuck and roll rather than crash and smash.

Want to practice rolling with us?

Come to Wednesday 6 pm Pilates on zoom.

I’m Anne McCranie, a Vancouver, Washington based Personal Trainer and Licensed Massage Therapist.

This video is meant to remind you of the work we’ve done together. This is not an exercise prescription. Please listen to your body and only do what feels really good for your body today. See your medical professional prior to beginning a new exercise program.