503-705-4762

Author: Anne

May Five exercises for spine mobility, core strength and balance

Here are your May Five Exercises:

  • Thread needle
  • Bird dog
  • Single leg dead lift
  • Shrug
  • Child’s pose / side bend

What are “The Five”? Exercises I offer each month that follow my trademarked R.O.S.S. protocol.

Who are these for? You! These exercises are suitable for seasoned exercisers, and those just starting out, or returning to exercise.

Why do The Five? To feel good in your body!

How do I do them? Follow this three-minute video.

Your options include:

Starting your day with the Five, get moving by doing one minute of each exercises right after you get out of bed.

Use them as a warmup before beginning a longer strength session.

The Five can be your strength session for the day. Spend 2-3 minutes doing your warmup – Thread the needle and Bird dog, then do 3 sets of 10 reps of the strength exercises – Single leg deadlift and Shrug, then spend a minute stretching in Child’s pose. In less than 20 minutes you will have completed a simple, easy to follow, strength and mobility session.

Want help with these?

Come to Pilates this Wednesday at 6 pm on Zoom!

Or reach out to me to schedule a one on one. Meet with me Thursday May 28th at 5 pm, or Friday May 29th at noon on Zoom!

Anne McCranie is a Vancouver, Washington based Licensed Massage Therapist and Personal Trainer. She offers these exercises to encourage you to get moving. Please listen to your body, and do what is right for you right now. See your medical professional prior to beginning a new exercise program.

Cooking at home, simple recipes from Jacques Pepin

I’ve recently stumbled upon Jacques Pepin’s YouTube channel and his “cooking at home” videos are so relaxing!

Each one is 2-8 minutes long, he chats away telling stories about his family, or his decades long career while he prepares a simple, delicious dish. I feel like I’m sitting at the counter with a friendly grandpa, him watching him work.

Every time he cracks an egg he talks about how when he was young he made sure to scrape all the white out of the egg with his fingers, not wasting a bit.

Sometimes he will say “this is how my mother made this dish”.

Watch him make 5 easy egg dishes here:

On his website he has a series of “budget” recipes including this chicken thigh and spinach recipe.

His French accent is music to my ears, and love how he’s not bothered by anything. Added too much cream, oh well, keep moving. You don’t like cumin, just use another spice, no big deal.

Have you tried any of Jacque’s recipes?

~Anne

Anne McCranie is a Vancouver, Washington based personal trainer and licensed massage therapist. She offers nutrition tips to help her clients look and feel their best. Please see your medical professional for specific dietary advice.

Remove the Friction to Achieve Your Goals

What does Olympic Curling have to do with achieving your goals?

The Winter Olympics just wrapped, and I know some of y’all were following skiing, ice skating and the dog who made a surprise appearance in the cross-country ski race.

Curling has got to be one of the strangest sports I’ve seen.

One of the players “throws” a heavy, polished granite stone, and two players sweep the ice in its path. This sweeping removes the friction so that the stone will travel farther. Sweeping can also affect the “curl” or trajectory of the stone.


So, what has this got to do with you and your fitness goals?

Starting (and maintaining) a new habit is hard! If you’ve tried to eat healthier, work out more, or go to bed earlier, and you just can’t make it stick, I have news for you. You are not alone. You are not a failure.

What if instead of trying harder, or beating yourself up over your failed attempts, you simply took away the friction?

How can you make this easier?

For example:

  • Want to move more during the day? Set a yoga mat next to your desk.
  • Want to eat more fruits and veggies? Buy precut veggies and put them front and center on the top shelf of your fridge.
  • Want to change your bedtime routine, and improve your sleep? Place the book you’re reading on your pillow to remind you to read instead of scrolling.

Need help?

Reach out today and we can discuss strategies to help you look and feel your best!

Anne

503-705-4762

Anne McCranie is a Vancouver, Washington based Licensed Massage Therapist and Personal Trainer. She offers guidance, gentle nudging, and encouragement. Appointments available via zoom or in person at your home, or her office in the Haxel Dell neighborhood in Vancouver.

The February Five Exercises for hip mobility and low back pain relief

Pelvic clock:

Slowly and gently roll your pelvis around in a circle. 5 each direction. I’m not kidding, make these as slow and gentle as possible. Take the amount of effort you start with and cut it in half. This should feel like you’re a baby being rocked.

Swimming:

Lift opposite arm and leg. Engage your core, lengthen your neck, slide your shoulder blades down and out to the sides of your ribcage. Think length over height.

Step up:

Hold on to something, lean forward, hinging at your hips, step up onto a block or bench. Reach back with your leg and lean forward to step back down.

Upright flye:

Hold light weights. Imagine a balloon in front of you getting bigger as you extend your elbows out to the side.

Fish pose:

Support your upper back with a block, (You may be most comfortable with a couch cushion or yoga bolster under your head as well). Take 5 deep breaths allowing your chest to relax.

Want to do these with us live? Join one of our weekly Zoom classes.

Anne McCranie is a Vancouver Washington based personal trainer and licensed massage therapist. These photos are meant to remind you of moves we have done together. This is not an exercise prescription. You are in charge of taking good care of you. Do not do anything that causes pain. Please see your medical professional prior to beginning a new movement program.