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 puppet arms) you could do every day.
The October Five:
Clam Shell
Puppet Arms
Thread the Needle
King Arthur
Yoga Dancer
Please use your best judgment as to how suitable these are for you right now.
Clam Shell
Puppet Arms
Thread the Needle
King Arthur
Yoga Dancer
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:
Catch up on our chat with Elise Holcombe and find out what she thinks we may be neglecting when it comes to whole body health!
Elise is probably the only Registered Nurse who can’t stand the sight of blood! She figured this out pretty quickly and was fortunate to discover an amazing career in the Clinical Research Industry. She spent 25 years leading global teams in bringing new pharmaceuticals and devices to market.
About 10 years ago Elise discovered her passion – body building. This sparked a journey into natural health and something called biohacking to enhance physical performance. The more she learned, the stronger her desire grew to help people become healthier.
In 2019 Elise retired from the pharmaceutical research industry to open OsteoStrong – a health and wellness center that focuses on helping people all over Portland get better bones, better strength, and better balance in just 10 minutes, one day per week.
If this past year has taught us anything, it’s that life is valuable, love is the answer, and that your leadership is needed. It’s important to take a breath, step back from the business of life, and think about what matters most to you.
Because we care about you and your wellbeing, Heather Stewart, Kristie Hill, and I have gotten together to create a FREE workshop series called Getting Your Sh!t Together.
We’d love for you to join us for these three 30-minute FREE workshops where you’ll learn some simple tools to help you prioritize YOU and find balance in your Career Health, Physical Health, and Financial Health.
We will be the only ones on video so feel free to eat your lunch, go for a walk, or fold laundry while we chat about some ways to prioritize YOU.
Click here to watch the recording of Heather’s talk on work life balance.
Click here for Anne’s presentation on physical health.
Click here to learn about financial health from Kristie.
Workshop information:
9/30/2021 12-12:30pm PT: In our first workshop, Heather will discuss burnout and some simple suggestions to find balance between your personal and professional life.
10/07/2021 12-12:30pm PT: In our second workshop, Anne will discuss common misperceptions around how best to take care of our physical bodies.
10/14/2021 12-12:30pm PT: In our third workshop, Kristie will discuss financial health. What we do with our money and Why; building strategy and intention into our financial behaviors and goals.
Are you doing work that aligns with your vision of success? Are you taking care of yourself in a way that honors your physical being? Have you dreamed about what college for your kids or retirement for you could look like? If so, please join us for these FREE 30-minute workshops!
Want to know a bit more about these ladies?
Anne McCranie is a personal trainer, licensed massage therapist and nutrition coach. She loves helping busy women build strength, improve flexibility, and reduce stress so they can look and feel their best! In her workshop, we are going to discuss common misperceptions around how best to take care of our physical bodies.
Heather Stewart is an executive and career coach who is dedicated to helping women identify their priorities and to boldly embrace their own personal vision of success. In her workshop, we’re going to discuss how you take some simple steps to take care of yourself while doing all the things for all of the people (hint: it may involve saying NO).
Kristie Hill is a financial advisor who develops enduring relationships with her clients by providing expert guidance. She focuses on helping her clients identify their definitions of financial security and solutions that can help make those financial goals a reality. In her workshop, she’ll share some quick tweaks which can make a big impact on how you think about money, and how you save and spend that money.
Need to improve your diet, but you’re not sure where, or how to start?
I’ve got a plan for you!
Picture how you want to feel one month from now. How specific can you be with your goals?
For example:
You fit into that pair of pants that has been taunting you since last year.
You eat one home cooked meal with your family each week.
You replace your daily habit of a glass of wine with journaling, meditation, or a bath.
What is Fluid’s Nutrition Challenge?
Join our Nutrition Challenge and together you and I will craft YOUR customized plan. Over the next four weeks you will make small, incremental changes that lead to lasting results.
4 week plan to improve your diet
30 minute goal setting meeting with me on Zoom
weekly email and phone support
What it’s not:
This is not a “cleanse”. There will be no juicing (unless you really like juice). This is not a weight loss diet per se, but if you goal is to lose weight, or improve your body composition, I am here to help you.
You will bring new awareness to how you are fueling your body. You will learn to recognize your emotional eating cues, and to understand how to create new habits (spoiler alert – this has very little to do with willpower).
The cost is $55. Fit Club members, this challenge is included in your membership!
The Challenge starts September 13th. Please reach out to me this week, as I’m scheduling one on one goal setting sessions now. I’m holding a spot for you, dear friend!
Looking for a side dish that requires zero cooking? Try this quick and easy summer salad.
Stone fruits are in season, and my hands down favorite is nectarines. Pair these with crunchy corn, creamy avocado, and a tangy lemon dressing for the perfect summer salad.
xoxo
Anne
Lemon, Basil, Corn, and Nectarine Salad
www.FluidPortland.com
Ingredients:
2 Tbsp fresh lemon juice
1 Tbsp Olive oil
handful of fresh basil, chopped
salt and pepper
2 ears of corn, kernels sliced off the cob
2-3 nectarines, chopped
1 avocado, cubed
Directions:
Make dressing by mixing together lemon juice, olive oil, basil, and salt and pepper to taste. My favorite way to do this is to put everything in a jar with a tight fitting lid, and shake it like I’m real mad at it.
Put all your delicious fruits and veggies in a bowl, pour dressing over, and mix. Taste and adjust seasonings if needed.
This is a nice basic recipe, and you could for sure play with your herbs by using cilantro or parsley, or add some heat with cayenne pepper. Try this recipe and let me know what you think!
I’m Anne McCranie, the owner of Fluid Movement + Massage LLC.
Creating a Culture of Healthy Movement.
I offer these recipes to tickle your taste buds. Please see your medical professional for specific dietary advice. To receive the latest Fluid news in your inbox each week, sign up for our newsletter in that little box over there to the right.
