Anne - Fluid Movement + Massage

BOSU: A Low-Tech, Cost-Effective Workout Tool

March 25, 2017July 3, 2025Anne

I often use BOSU balance trainers in personal training sessions, as well as Pilates and yoga classes. This is an excellent low-tech, and cost-effective workout tool.

What is it?

A dome shaped fitness training device with a round side and a flat side, resembling half of a stability ball.

What exercises can I do on a BOSU?

An infinite number but here are my favorites:

Squats
Lunges
Push ups
Bicep curls
Standing yoga poses like Tree and Dancer
Pilates core exercises like Boat, and Half Roll Back
Plyometric (jumping) exercises like Side Squats and Burpies

Why use a BOSU:

Improve your balance
Strengthen your feet and ankles
Strengthen your core
Add difficulty to your strength exercises
Increase your movement options

This is a great addition to your home gym. Easily move it from room to room, even your kids can play on it! I often order these in bulk, or at a discount. If you are interested contact me and if I don’t have the color you like here I will put in an order for you.

My name is Cathy Murray and I have been taking Pilates classes from Anne at Fluid Movement for over two years. I have never enjoyed group exercise, but after hearing my good friend talk about how much she enjoyed the class, I decided to give it a try. I was immediately hooked on her classes. Even though the class was on a Wednesday night and I arrived exhausted from a full day of work and running around, I left feeling relaxed, rejuvenated and re-energized! I have that same feeling after every class. Before long, once a week wasn’t enough and I added the Saturday morning class to my schedule as well.

Anne’s compassion and knowledge make each class a joy to attend. She has an amazing array of exercises, focusing on release, mobility, strength and fitness. Every month has a new focus, so time at class never feels tedious. Of course, that would never happen anyway, because Anne creates an exercise community that feels like friends hanging out. I would go twice a week just because I have so much fun, but the classes also provide outstanding physical benefits for my 50+ year old body. I had total hip replacement this winter and since I was in good physical shape, thanks to Anne, going in to the surgery, I surprised my doctors with my quick recovery. I only needed 2 sessions of physical therapy and spent no time with a cane or walker!

Anne offers more than her fabulous Pilates classes. I have attended her foot health classes, participated in monthly somatic exercise challenges, that greatly reduced my arthritis pain; purchased her homemade lip-balms and lotions; and have had Thai Massages. I can attest to the high quality and value of these services.

Client Case Study – Post Surgery Strength Training

March 20, 2017June 24, 2025Anne

Meet Doug. In 2015 he suffered a shoulder injury that left him with pain, and limited range of motion. A few months later he underwent a successful surgery to reattach a torn tendon. He then went to physical therapy, religiously did his exercises and has regained all of the lost mobility in his shoulder. He began meeting with me for movement + massage sessions in the fall or 2015. Over the past two years he has been lifting progressively heavier weights, and is now stronger than he was before his surgery.

He and his wife love to kayak. In fact right now they are in Mexico where they have done something active every day: lifting weights, yoga, Pilates, swimming, kayaking, hiking to waterfalls… Before he left for Mexico we talked about his desire to continue his workouts while on vacation, so that he wouldn’t lose the strength he has built over the past year. I offered my favorite body weight travel exercises (squats, lunges, push ups, dips) in case there was no traditional gym where they were staying. He concocted a plan to make his own weights using dowels, sandbags and a fishing scale to confirm the weight (did I mention he is a creative genius?). I wasn’t sure exactly what he was talking about until he sent me this photo.

Dougs homemade barbells 3.17

I present to you Doug’s homemade beach barbells! Maybe I will have him video a tutorial on how he created these once he is back in town.

Who do you know who is recovering from surgery? Could your person benefit from strength training with Anne?

Contact her to set up a consultation and discuss if you are a good fit (503) 705-4762.

Anne McCranie is a Portland based Personal Trainer and Licensed Massage Therapist. She works with her clients one on one and in small groups, using a combination of movement + massage to aid in pain relief, increase strength, and improve mobility.

Volunteer At The Oregon Food Bank Saturday April 8th

March 3, 2017July 3, 2025Anne

Join us packing food at the Oregon Food Bank Saturday April 8th

Here’s an update and some photos of our Oregon Food Bank Volunteer day. Thanks everyone who came out! We bagged over 37,000 pounds of apples and potatoes and each volunteer put together 369 meals! We also learned about where the donations and food comes from and how it gets distributed. Most of those being served are the “working poor”, people who are employed (often working more than one job) and struggle to make ends meet. The tour leader mentioned that summer months are when they are most in need of volunteers. Contact me if you’d like to be part of our next volunteer day.

Did you know that 1 in 5 people in Oregon are considered “food insecure”? The Oregon Food Bank’s mission is to eliminate hunger and its root causes. They provide fresh produce and pantry staples, and offer cooking classes and other community events to ensure that enough food is available for all. In 2015, the OFB started a community farm in northeast Portland that produced over 5,000 pounds of fresh produce.

The OFB largely depends on volunteers to repackage food, teach gardening and nutrition classes, and provide office support. I have reserved a time for us the afternoon on Saturday, April 8th. Our shift runs from 1 to 3:30, and there are seven spots left. We will most likely be repackaging food into boxes. Not sure if this is right for you? Call and I can give you more info or send you to the OFB website, which has lots of detailed information about what is expected of volunteers and how our actions directly help those in our community.

Please contact me directly if you can join us and I will email you the link to sign up.

(503) 705-4762. Anne@FluidPortland.com

The February Five

February 26, 2017July 3, 2025Anne

1) Bridge:

Start on your back with feet hip distance apart.
Exhale as you slowly roll your pelvis up to the ceiling.
Inhale and hold, allowing your chest to relax.
Exhale and roll back down one vertebra at a time.
Back and hamstring strength, spine mobility.

2) Cobra:

Start on your tummy with hands by your shoulders.
Engage your abdominals and reach out through the top of your head.
Lift head and chest up into a small back extension.
Back strength, chest stretch.

3) Saw:

Sit up tall with legs extended in front of you (sit on a block if needed).
Inhale as you twist to the right.
Exhale as you reach your left hand to the outside of your right foot, right hand to the ceiling.
Come back to center, then twist and reach to the left.
Spinal flexion and rotation, shoulder stretch.

4) Teaser:

Start on your back with legs in the air (knees can be bent or straight).
Circle your arms back by your ears and down to your side as you roll up to seated.
Slowly roll back to the mat one vertebra at a time.
Core strength, spine flexibility, shoulder mobility and stabilization.

5) Triangle:

Stand with feet about three feet apart, front point pointing straight ahead, back foot slightly turned out.
Reach front arm out as you tilt your torso over your front leg and rest your hand somewhere on your leg or a block. Arms will end up somewhere around 6 and 12 o’clock.
Hold for one minute then switch sides.
Standing balance, inner thigh and hip stretch.

Looking For Love

February 8, 2017June 24, 2025Anne

This month Anne is looking for love! Your love story, that is.

Did you know that your social connections can have as much of a positive effect on your health and well being as a good diet, and adequate sleep? Studies show that people who maintain healthy relationships live longer healthier lives. I regularly do this loving kindness meditation and when the woman on the recording says “think of someone who, the moment you think of them you feel happy” I think of my little buddy Jonah.

Anne n Jonah thanksgiving 2016

Who makes your heart sing? This can be your grandchild, sibling, spouse, dog, a random stranger. I would love to hear a few words about an experience you had with your special person, or just a feeling you have when you are around them. Share your love story on Fluid’s Facebook page or in the comments below. Want to see my love stories? Click here.