Anne - Fluid Movement + Massage

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.

Spicy Italian Sausage, White Bean and Kale Soup

February 7, 2017July 3, 2025Anne

I saw this soup recipe on the New Seasons website and decided to try it out.

It fit my criteria of a short ingredient list, easy preparation, and a healthy combo of protein and veggies. I was temped to add more hot peppers as I really like things spicy, but stuck to the recipe and I’m glad I did. It is just the right amount of spicy. This is a great weekend make-ahead meal, in fact I doubled the recipe and froze half of the soup. I also let it simmer on low for about an hour once I had all my ingredients in the pot.

Try it this week and let me know what you think in the comments below…

Spicy Italian Sausage, White Bean, And Kale Soup

Ingredients:

1 lb of spicy Italian pork sausage
1 cup onion, thinly sliced
1 quart chicken broth
2 cans of white beans, drained and rinsed
1 bunch kale, washed and thinly sliced

Directions:

In a large stock pot or heavy pan brown the sausage for about ten minutes on medium/high heat.
Add onions and cook until translucent.
Add broth and beans and bring to a boil, then turn the heat down to low.
Add kale and simmer for ten minutes.

Anne McCranie is a Portland (Sellwood), Oregon based personal trainer and licensed massage therapist. She offers this recipe to tickle your taste buds. Please see your medical professional for specific dietary advice.

Go RED For Women Friday February 3rd

February 2, 2017July 3, 2025Anne

Friday February 3rd is National Wear Red Day part of the American Heart Association’s campaign for heart attack and stoke education and prevention.

Heart disease and stroke cause 1 in 3 deaths among women each year, killing approximately one woman every 80 seconds. The good news is 80 percent of cardiac and stroke events may be prevented with education and action. So what can you do?

1. Know your numbers.

While some risk factors like age and heredity are out of your control, there are factors that you can manage, including maintaining a healthy weight, and managing your stress.

2. Maintain a strong support network.

This may include your medical professionals, mental health counselor, spouse, or the ladies in your Pilates class. Who can you go to for information, support, or to blow off steam at the end of the day?

3. Take Action.

What one thing can you do today to improve your heart health? Can you meet a buddy for a lunch time walk? Pick out one healthy recipe (I have loads of them here, just click the recipes tab to the right) to make this weekend, sit for five minutes and focus on your breath?

How can I support you as you take care of your heart?

And lastly, who needs me to bring them a red Fluid shirt? Sorry couldn’t help the shameless promotion. Plus the new shirts are super cute 🙂

Anne McCranie is a Portland, Oregon based personal trainer and licensed massage therapist. She offers one on one movement + massage sessions, and weekly classes at her Sellwood studio.

Garlicky Baked Tilapia With Tomatoes, Olives, Spinach, and Parmesan

January 6, 2017July 3, 2025Anne

Looking for a quick and easy weeknight meal? This easy baked fish recipe takes only a few minutes to prep and cook.

fish-with-olives-and-tomatoes-plate-1-17

I tend to eat the same foods regularly (I’ve been on a roast chicken loop lately), and was looking to branch out. Plus, we went to Costco over the holidays, so I have a freezer packed with enough fish fillets, ground bison, chicken breasts, berries, and chopped mango to get me through the next earthquake or zombie apocalypse. I have been experimenting with variations on this tilapia dish all week and wanted to share it with you. It is fairly forgiving, so feel free to sub cod or your favorite whitefish.

You can use fresh tomatoes in summer, or canned diced tomatoes or tomato paste in January. I put on some wild rice before starting my fish. You could also serve this with pasta or a nice piece of crusty bread.

fish-with-olives-and-tomatoes-1-17-cooked

Try this easy, healthy recipe and let me know what you think in the comments below…

Garlicky Baked Tilapia With Tomatoes, Olives, Spinach, and Parmesan

Ingredients:

4 tilapia fillets
2 Tablespoons Olive oil
salt and pepper to taste
2 handfuls of raw spinach leaves
2 tablespoons of tomato paste (or a 1/4 cup chopped tomatoes)
4 cloves of garlic, chopped
2 Tablespoons chopped olives plus a little bit of juice
juice and zest from 1/2 lemon
4 Tablespoons grated Parmesan cheese

Directions:

If your fish fillets are frozen, take them out the night before and place them in the fridge to thaw.
Preheat your oven to 400 degrees.
Oil an 8 X 11 baking dish, and while you’re at it, rub some oil, salt and pepper on both sides of your fish fillets, then set on a plate.
Spread the spinach out in an even layer in the pan.
Smear tomato paste on one side of the fish and place them tomato side down on the spinach (or sprinkle tomatoes on the spinach, then top with the fish).
Sprinkle garlic, olives, lemon juice, and lemon zest over the fish. Spoon a little bit of olive juice over them as well.
Sprinkle Parmesan on top of the fish.
Bake for 15 – 20 minutes, depending on the thickness of your fish (check after 15 minutes, it should flake easily with a fork).
Take the fish out of the oven and place a piece of foil on top. Let the fish rest for five minutes.
Plate one fish fillet and scoop up a few spoonfuls of the spinach/ olive mixture to drizzle on top.

Anne McCranie is a Portland (Sellwood), Oregon based personal trainer and licensed massage therapist. She shares this recipe to tickle your taste buds. Please see your medical professional for specific dietary advice.