503-705-4762

Author: Anne

Daily Delights – Living a Joyful Life

It’s the final week of our Fall Reset!

We’ve covered protein and produce, walking and weights, rest, faith, and this week we pull it all together with JOY!

This week your challenge is to look for a daily delight.

For bonus points, send me your daily delight. Text me a photo of a bird you saw on your walk, or a cute baby. Email me something positive. Did you compliment someone, did a stranger hold the door for you? Share your daily delight with me or someone you love!

For inspiration on finding joy, I read Ross Gay’s book Inciting Joy.

He dismantles our false belief that joy is the opposite of what’s going on in the world right now. That joy is frivolous. Or the result of an accomplishment, doing, or achieving.

He writes:

“…we often think of Joy as meaning “without pain” or “without sorrow – which, to reiterate, our consumer culture has us believing is a state of being that we could only buy- not only is it sometimes considered “unserious” or frivolous to talk about joy (i.e. but there’s so much pain in the world!), but this definition also suggests that someone might be able to live without-or maybe a more accurate phrase is free of- heartbreak or sorrow.

But what happens if joy is not separated from pain? What if joy and pain are fundamentally tangled up with one another? Or even more to the point, what if joy is not only tangled with pain, or suffering, or sorrow, but is also what emerges from how we care for each other through those things?

What if joy, instead of refuge or relief from heartbreak, is what effloresces from us as we help each other carry our heartbreaks?”


Why joy is important right now:

If you watch the news you’d think were going straight to hell in a handbasket. Downtown Portland is under siege! The price of food is skyrocketing! Bad people are doing bad things!

Since I don’t watch the news (well, unless you count Reddit, my trusty news source) I do not believe that the world is a dumpster fire.

I believe that people are looking out for me. That good things are happening to me every day. I choose joy over fear.

You can choose joy every day.

You can find delight in cooking delicious food like Nona here. You can have fun moving your body like Miss Shirley. You can rest, nap, or stare out the window, guilt free, knowing that taking breaks is good for your brain, your soul, and your creativity. You can give over worry or anxiety because you have faith that good things are happening.

You can know that by taking good care of you, you are doing good in your little part of the world and that your positivity is rippling out, impacting everyone. Start by noticing daily delights.

I’m not asking you to stick your head in the sand. I’m asking you to rise above the bullshit. Walk away from anything and anyone who is trying to drag you down. Let it go. As the swifties say shake it off.

While I’ve been leading y’all through a fall program for several years now, this was the first time I focused on these themes of protein and produce, walking and weights, rest, faith, and joy.

I’d love to hear how this went for you. Which week felt easy, which week was challenging. Did you learn anything new about yourself?

How could I improve on this in the future?

One of my favorite things to do is dress up in costume. I’ve been volunteering at Camas First Fridays since we moved to East Vancouver three years ago. Each month there’s a new theme (which means a new costume for Anne).

I’m also a board member of Cascade Zydeco, a local non-profit whose mission is to promote Cajun and Zydeco music and dance. We have monthly dj dances, lessons, and live music events.

I prioritize going to these events because they bring me so much joy!

If you need more joy in your life come the next Camas First Friday (pie theme) Friday November 7th, or meet me on the dance floor at the Cascade Zydeco Halloween party (costume optional) Wednesday October 29th.

xoxo

Anne

Faith That Good Things Are Happening

Thanks for your feedback about our Fall Reset!

So far, we’ve covered nutrition, eating plenty of protein and veggies, moving your body in healthy ways, by walking and lifting weights, and setting aside time each day for rest.

This week, think about what faith means to you. Have you overcome hardships in the past? Do you have faith in yourself? Do you believe that good things are happening?

If your faith needs a boost, you CAN strengthen the muscle that helps you build resilience, mental toughness, and have reassurance that you will get through difficult times.

One way to do that is by daily writing.

This week I challenge you to write for five minutes every day.

Set aside 5 minutes today and write this down (not typed into your phone, or talk to text, or voice memo, but actually sit down and put pen or pencil to paper):

I seek now a clear vision of what I am to do today. I control the things I can, and let go of the rest. I do all that I can, then let go of the outcome. I have faith that my higher power is looking out for me and wants the best for me. I live in a world of abundance. I let go of fear, anxiety, or a scarcity mindset. Today, I have faith that everything is working out for me. I have everything I need.

If these words don’t resonate with you, write what makes sense to you.

Maybe something as simple as “I have faith that everything is working out for me”.

Keeping a gratitude journal is another way to remind your brain that good things that are happening right now. Write down one thing you’re thankful for today. This could be something simple like hot running water, comfortable furniture, a roof over your head.

If you already have a daily practice that includes prayer, meditation, or journaling, keep it up!

If you try any of these suggestions and they help you feel calmer or more centered, please let me know. I’d love to hear from you!

To prep for this week, I read Jimmy Carter’s book “Faith”.

He talks about the meaning of faith, and how it impacts our lives and the world. While there are many types of faith, his is based in Christianity, and God’s love.

In his book, Carter describes navigating the duality of politics and Christianity. He believed that it was his responsibility to inject the moral and ethical values of his faith into the processes of government. At the same time, he said, “there must be an absolute prohibition against granting any control by government over our religious freedoms.”

My Grannie Mattie was a big fan of Jimmy Carter. In fact, on more than one occasion the “Primetimers club” from her Methodist church packed everyone on a bus and carried them up to Jimmy Carter’s church in Plains, Georgia to listen to him lead a bible study.

My Grandmother would have been 99 years old this month, so I’ve been thinking about her a lot. She was a shining example of faith, hope, positivity, and overcoming hardship with grace.

Here’s my story about a time my faith was tested:

While I look pretty healthy, I’ve been through major medical events, including multiple surgeries. I had a back surgery 11 years ago, and lately (right on schedule for a dicscectomy it turns out) my back and hip have been painful to the point where often sitting or walking causes me pain.

As I look into the possibility of having another surgery, I’m remembering how terrified I felt before my last surgery, and how grateful I felt after. Back then, I was living alone, I did not have health insurance and was in severe pain for months. I was doing all the things in an attempt to stay calm – meditation, stretching, yoga, resting.

I was seeing a chiropractor and acupuncturist who provided me with temporary relief, until even they could no longer help me. Pilates had helped with my back pain when I was in my 20’s, but now I was 40 and the nerve pain was so severe I knew I was not going to Pilates my way out of this one.

I felt terrified and fearful. I imagined having to close my business and going to live with my mom in Florida and no one wanted that (love you Mom :).

What surprised me the most about going through this experience was the massive amount of support I received. I’m not one to ask for help, but I had no choice, I was helpless. I had to accept help from my people. (if you are stubborn like me, here’s a tip, people WANT to help you!).

I had a successful surgery, and every day clients and friends came over to my house with food, or just to check on me. One of my ladies even cleaned my bathrooms!

As I was recovering, my mom came to stay with me for a few weeks. At the end of her visit she said how she’d been worried about me, feeling like I was out here all alone, and she was so happy to see how much love and support I was receiving.

I felt so much gratitude for all the medical staff. After the surgery I found out my surgeon had done thousands of these surgeries, even written books about it. I still remember the sweet face of one of the nurses who prepped me for surgery. She had beautiful, clear, blue eyes and she got right in my face and spoke to me softly, telling me they were going to take good care of me and everything was going to be ok.

This experience taught me a lot about how to treat clients who’ve had surgeries or are dealing with chronic pain. Watching myself and my clients’ recovery processes gives me renewed faith that bodies and hearts can heal.

I have faith that good things are happening.

So, what does any of this have to do with fitness or massage? While I do help my clients get stronger physically, I also take into account the whole person. How are you sleeping, who do you spend time with, when do you take rest breaks?

If you’re not tending to your mental health, you’re missing a big piece of what it means to be truly healthy. If you need help this fall, reach out to me today. I’m booking in-person and zoom appointments for October. We will discuss your goals, and how I can help you succeed. Weekly text check-in? Twice a month phone call? How can I help you stay on track?

xoxo

Anne

Rest Is A Right, Not A Luxury

This week your challenge is to rest for thirty minutes every day.

I know, I know, you’re busy. You don’t have time to rest. It’s all on you to get everything done. If you don’t do it, who will?

Maybe you were raised in a culture that views rest as a waste of time. Being “lazy” was a bad word. A no-good layabout. Being busy was valued and rewarded.

Let me ask you this: have you ever had the flu or a bad cold where you’re not “go to the hospital” sick, but you’re too sick to lift your head off the pillow? Everything you had planned – work, school, fun stuff, travel, was cancelled. Remember how the earth continued to rotate on its axis despite your not having done any of those very important things?

Can you view a scheduled rest from this lens? You can pause. It will be ok.

By rest, I mean nap, close your eyes, put your feet up.

Meditate, sit and stare out the window, watch the birds and squirrels. Yes you can read a book, or listen to music. My definition of rest would not include watching t.v. or scrolling on your phone.

Give your mind and body a rest.

To prep for this week, I read “Rest Is Resistance” by Tricia Hersey AKA The Nap Bishop. She writes about rest as a form of protest against our capitalist culture. Want to stick it to the man? Take a nap!

“All of culture is collaborating for us not to rest… We are sleep-deprived because the systems view us as machines, but bodies are not machines. Our bodies are a site of liberation. We are divine and our rest is divine. There is synergy, interconnectedness, and deep communal healing within our rest movement. I believe rest, sleep, naps, daydreaming, and slowing down can help us all wake up to see the truth of ourselves. Rest is a healing portal to our deepest selves. Rest is care. Rest is radical.”

~Tricia Hersey

Maybe you view rest as something you do once a year on vacation. Or rest is a reward for working really hard, not something you deserve, just because.

I’m sure you’ve experienced this – you have a big deadline at work or a project or event you’re in charge of. You work and work, staying up late, putting in long hours. Then the second it’s done, and you can finally relax, you get sick. Your body has been running on straight adrenaline and caffeine and the exhaustion has you plum wore out as they say.

This idea that we have to be busy is an illusion. When you give yourself rest breaks, you’re actually more productive than when you pull an all-nighter. You deserve to rest.

You are worthy of rest, right now. You don’t have to earn it.

Rest allows your mind to soften and open to creativity. Ever been in the shower and thought of a brilliant solution to a problem, or just the right thing to say to someone? Thats because you weren’t actively chewing on it. Your mind was resting.

Rest is not a luxury, it is your right!


Now that I’ve convinced you of the benefits of rest, how and when do you actually do it?

  1. Schedule it. Book a blank spot in your calendar and treat this as a sacred space. Despite your or anyone else’s efforts to fill it with something, don’t! Protect it at all costs!
  2. Get it when you can. Don’t have 30 minutes to nap? Take 5 deep breaths before the start of your meeting. Savor your coffee or tea in the morning, feel the warmth of the mug, notice the flavor. Close your eyes for 5 minutes after lunch.
  3. Attach it to something. Rest after you complete a task. Rest after a meal. Rest after your workout. I’ve been doing this version of constructive rest with my legs on the ball after every Pilates class.

How do you feel about being asked to rest?

Please reach out to me if I can help you this week. I am here for you!

503-705-4762

I’m now booking in-person movement and or massage sessions here in Vancouver on Fridays and have these times available in October:

  • Friday October 3rd at noon
  • Friday October 10th at 1:30 or 4:30
  • Friday October 17th at noon

Anne McCranie is a Vancouver, Washington-based personal trainer and licensed massage therapist. She shares lifestyle tips with you so that you can look and feel your best.

Walking and Weights – Your Midlife Energy Boost!

Join us for week two of our Fall Reset. Movement, nutrition, and JOY!

This week’s assignments:

  • Walking for 30 minutes, 5 days this week
  • Strength training for 30 minutes 2-3 days this week

Why walk?

Walking can be done just about anytime, anywhere, by anyone.

It gets you moving, builds cardiovascular strength and endurance, improves digestion, helps you sleep, and clears your mind. guidelines suggest 150 minutes of moderate activity each week.

How do you get in 150 minutes of activity?

  1. Break up your movement in a way that works for you.
  2. Use the buddy system.
  3. Attach your walk to something you’re already doing.
  4. Dress for activity. Put on shoes and clothes you can move in.
  5. Do the lowest amount possible. Start by walking around the block.

For example, your week may look like this: a 30-minute medium-paced walk on Monday, a fast 10-minute walk on Tuesday morning, a slow after-dinner stroll on Thursday night, a 90-minute slow nature walk on Saturday…

Meet a friend for a walk.

Park your car further away from your destination and budget 10 extra minutes to walk there. You will arrive feeling less rushed and more accomplished.

Start your day by putting on your walking shoes, go out and walk once around the block. This 5-minute walk may seem like nothing, but you’re priming your brain for this new habit, and starting your day off with a tiny win.

I’m walking, so that’s enough to strengthen my legs, right?

Nope.

YAY walking! You also need to do exercises that build muscular strength in all of your major muscle groups by pushing, pulling, lifting, and carrying something heavy.

Why strength training?

To build and maintain strong muscles and bones, the bare minimum recommendation is strength training for 30 minutes, 2 times a week.

If you want to live independently into old age, if you want to travel and be able to lift your suitcase into the overhead bin without assistance, if you want to be able to work in the yard for hours on a nice day, if you want to be able to haul a giant bag of dog food from the store to your car, you need to lift heavy things. You are training for life!

If your suitcase weighs 40 lbs, doing “toning” exercises with your tiny pink weights ain’t gonna cut it.

Most of my clients tell me they are walking (or biking, or swimming) but they struggle to lift weights on their own.

I hear people say lifting weights is boring, or they are afraid of getting injured, or they don’t enjoy working out. Maybe you did not play group sports in high school or college, or lifting weights is not something your friends do. If this system is not built into your culture, it may feel challenging to establish this habit.

How do you start?

  1. Start small – 5 squats, 5 countertop push ups, do one minute of something today.
  2. Schedule it. Put your workout in your calendar and treat it like a doctor’s appointment or an important work meeting that you cannot miss.
  3. Hire a trainer (That’s me! Reach out to me today to schedule your consultation).

Here’s a simple strength program you can do at home.

Using dumbbells (or something heavy that you can lift 8-10 times), do 3-5 sets of 8-10 reps of each of these moves:

Hinge

Push

Pull

Hang

Twist

Need help? Reach out to me today!

We can talk about your current program, your goals, and set a realistic schedule for you this fall. I can show you how to safely get stronger (and have fun doing it).

xoxo

Anne

Protein and Produce – 30 is your magic number!

Our Fall Reset is in full swing! Follow along as we explore nutrition, movement, and JOY!

This week can you consume:

  • 30 grams of protein per meal
  • 30 grams of fiber per day
  • 30 different foods each week

Why so much protein?

If you want to continue doing all the things you love – hiking, biking, traveling, dancing, playing, working in the garden…you need to build and maintain as much muscle as possible.

How do you get this much protein?

  • Start your day with a high protein breakfast.
  • Spread your protein consumption out throughout the day.
  • Aim for a high protein snack.

Why eat fiber?

Fiber does two things: it adds bulk to your stool (fluffs your poop) and pushes it out like a tiny poop bulldozer. If you’re not eating much fiber right now START SLOWLY. Add a few grams per day to avoid gastric distress.

Why eat different foods?

Your gut microbiome thrives on a varied diet. We need a balanced bacteria population for optimal health.

How do I do all of this?

This sample menu will get you close to 130 grams of protein, at least 20 different foods, and at least 30 grams of fiber.


Breakfast: Three eggs (6 grams of protein per egg), bell peppers, potatoes, and one ounce of cheese (another 6 -7 grams of protein).
Lunch: Salad with spinach (6 grams of protein per cup), quinoa (8 grams of protein per cup), chicken (26 grams per 3 oz breast meat), corn, black beans (8 grams of protein per 1/2 cup), and salsa.
Afternoon snack: Small handful of nuts (5-6 grams of protein per oz), and an apple.
Dinner: Roasted broccoli, cauliflower, and carrots (broccoli has 4 grams of protein per cup), salmon (23 grams of protein per 3 oz), and pasta (8 grams of protein per cup) with basil pesto.
Before bed snack: Banana

Can you think of this as a new way of eating rather than a “Diet”.

Can you have an abundance mindset?

Every day, look for something green, purple, or red to eat. Prioritize protein and fiber then if you still want a sweet treat, have one!

When you eat this way, your blood sugar will stabilize, you will experience fewer cravings and have fewer crashes (I’m starving! Now I need to go lie down).

But seriously, who has the time?

I get it, it’s hard to prepare meals from scratch. If you’ve ever worked in a commercial kitchen, or watched a cooking show, you know that there’s a whole crew of people doing behind the scenes prep work. When it’s time to actually fire a dish, they have bins of chopped veggies, marinated meat, and sauces mixed and ready to go.

Your today self can make things easier for your future self by prepping in advance.

  1. Use the buddy system. Ask a friend to go food shopping, or do meal prep with you. Make a big batch of something and send your friend off with the leftovers, or freeze them.
  2. Do it immediately! The second you come home from the store, rinse, chop, parboil, steam, slice, marinate or otherwise prep everything you’ll need for the next 2-3 days. If I don’t do this (especially any produce that ends up down in the doomed crisper drawer) my veggies die a sad, slow, neglected death.
  3. Make it fun. Turn on some music. Listen to a podcast or audiobook. One of our ladies tuned in to our zoom kick off meeting last week, muted herself, and spent a half hour in her kitchen doing her meal prep while she listened to me talk about our plan.

Want more info?

Follow: Dr Rachel Paul on IG for meal prep ideas

Watch: Hack Your Health: The Secrets of Your Gut on Netflix

Read: Mayo Clinic’s list of High Fiber foods

Read: My Fitness Pal’s chart of protein content in foods.

Need help? Reach out to me directly. I am here for you!

Anne @ FluidPortland.com

503 – 705 – 4762

A note about these suggestions: I am a personal trainer and licensed massage therapist. I am not a nutritionist. I am not YOUR doctor.

I offer these suggestions as a way to support you in your journey to optimal health. If you have a medical condition that is not supported by this type of diet, please see your health care provider professional prior to making changes to your diet.

~Anne