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Author: Anne

September Movement Challenge

Do you (or does someone you love) suffer from chronic pain?

What if I told you there was a simple effective pain relief strategy that includes simple movements that you could do on your own in just minutes a day? Would you be willing to experiment with me for one month?

 

Anne baby bear 1 5.16

 

Now comes the hard part: the obstacles. “But I don’t have time” you say. Do you have five minutes a day? “I am traveling this month”. No problem, you can do these moves on the road. “I don’t have a gym membership”. No worries you don’t need a gym or any equipment to do these moves. “I don’t live in Portland”. No problem, You may do this challenge remotely, connecting with me via phone or skype when you have questions.

 

Anne Bird Dog 6.10

 

  • Who: You!
  • What: Simple, gentle exercises.
  • When: Challenge starts September 6th and runs through October 4th.
  • Where: Your home, office, my studio, in the woods, a hotel room… anywhere!
  • Why: To regain mobility and decrease pain.
  • How: Contact Anne to register. (503) 705-4762

 

standing-twist-peach (2)

 

Anne McCranie is a Portland (Sellwood), Oregon based personal trainer and licensed massage therapist. She offers one on one training, group classes, and massage therapy. Anne encourages her clients to utilize the combination of movement + massage to relieve chronic pain, gain strength and mobility, and improve the quality of their lives.

Brussels Sprout Salad With Lemon, Garlic and Pecorino Romano

Too hot to turn on the stove? Try this easy, Brussels sprout salad for dinner.

We camped on the Deschutes this week and I was lucky enough to be hanging out with some seriously prepared campers. There was a tent and air mattress waiting for me upon arrival. The adults took turns prepping and cooking meals. We swam, hiked, napped, played games and it was super relaxing. At one point we had 8 adults and 5 kids to feed so we had a big spaghetti dinner and this Brussels sprout salad (recipe below).

The flavor reminds me of Caesar salad, in fact you could add a little anchovy paste or some bacon if you are feeling indulgent. A mandoline will allow you to slice the sprouts paper thin. A sharp knife and a steady hand works as well. As with most of my favorite recipes, this one includes a short list of easy to find ingredients, and is a cinch to prepare. Chop your veggies, combine your ingredients, and allow your salad to sit for twenty minutes, then enjoy!

Lemony Brussels Sprout Salad

Brussels sprouts salad 1 8.16

Ingredients:

  • 2 lbs of Brussels sprouts
  • 3 cloves of garlic
  • 1 shallot
  • 1 lemon, juiced
  • 3 Tbsp olive oil
  • 1/4 cup pecorino romano
  • salt and pepper to taste
Brussels sprouts salad 2 8.16

Directions:

  1. Thinly slice sprouts and place in a large bowl.
  2. Mince the garlic and shallots and add to sprouts.
  3. Add lemon juice and olive oil.
  4. Grate cheese and add to sprout mixture.
  5. Sprinkle with salt and pepper and mix everything together.
  6. Chill for twenty minutes. Taste and add salt or more cheese if you like.
Brussels sprouts salad 3 8.16

 

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.

August Feldenkrais With Kim Cottrell

Have you heard me talk about Kim Cotrell’s weekly Feldenkrais classes? I have known Kim for years and popped in to her classes when my schedule allowed. For the past few months I have been regularly attending Kim’s Tuesday morning lessons and I can really feel a difference in my back. Since my back surgery in 2014 my view of “movement vs. exercise” has shifted dramatically. In my twenties if I had a break I was going for a run. Now if I have a break I do release work, somatics, undulation exercises, or myofascial release on the foam roller.

Feldenkrias is subtle, relaxing, frustrating, difficult to explain, and really good for my back. One of the goals of this work is to increase our movement options. I describe this as taking a machete and clearing a new path through the jungle (my brain being the jungle).

The official description is a little more eloquent – a form of somatic education that uses gentle movement to enhance function, increase ease and range of motion, improve your flexibility and coordination, and rediscover your innate capacity for graceful, efficient movement.

In August Kim is offering a pelvic floor focus. If you are available Tuesdays morning at 11 I highly recommend these classes.

 

Anne McCranie is a Portland (Sellwood), Oregon based personal trainer and licensed massage therapist. She offers weekly classes and one on one sessions that incorporate her signature movement + massage concepts to aid in pain relief, stress reduction and improve strength.

Contact her today for your complimentary consultation. (503) 705-4762

Beat The Heat with This Chilled Watermelon Gazpacho

I recently took a road trip to Boise. The weather was hot and sunny (100 degrees hot!), and the tiny downtown was clean and bustling with people. It seemed like everyone was into some type of outdoor activity – mountain biking, fishing, camping, boating, rafting. The Boise River Park runs through the center of town and boasts ten miles of paved walking/ biking trails.

Here I am with my toes in the ice cold water.

Anne boise river 7.16

We stumbled upon this sweet Co-op where we ate several meals. My favorite was a Thai watermelon soup. When I got home I tried replicating the recipe. It was so delicious I wanted to share it with you.

As with all of my favorite recipes, it includes a short list of easy to find ingredients, and is quick and easy to make. You can find fresh lemongrass at Asian markets like Fubonn, or at New Seasons. Scroll down for the full recipe, here’s the basic outline…

Get your ingredients together

watermelon soup ingredients 7.16

your mise en place as they call it

watermelon soup mise en place 7.16

 

watermelon 7.16

saute your spices

watermelon soup cooking 1 7.16

add the pureed watermelon

watermelon soup cooking 2 7.16

and you’ve got soup baby!

watermelon soup final 7.16

 

Thai Watermelon Gazpacho

Ingredients:

  • 6 cups (about 4 lbs) of watermelon – seed, rough chop (to measure your 6 cups) and then puree in a food processor
  • 1 fresh lemongrass stalk – remove root end and outer leaves and finely chop the bottom 4 inches
  • 3 tablespoons shallot, peeled and finely chopped
  • 2 tablespoons fresh ginger, finely chopped
  • 1 tablespoon garlic, finely chopped
  • 2 tablespoons olive oil
  • 1 small Serrano pepper (with seeds if you dare)
  • 2 tablespoons fresh lime juice
  • 1 teaspoon salt

Directions:

  1. In a heavy saucepan saute lemongrass, shallot, ginger and garlic in olive oil over med/low heat for 5 minutes.
  2. Add watermelon puree and simmer for 5 minutes.
  3. Add lime juice, hot pepper, and salt, and stir to combine.
  4. Chill for at least two hours and then serve.

Try this recipe and let me know what you think.

 

Anne McCranie is a personal trainer and licensed massage therapist in Vancouver, Washington. She offers this recipe to tickle your taste buds. Please see your medical professional for specific dietary advice.

 

The June Five Exercises For Leg Strength, Balance, Core Strength and Flexibility

We are doing a bit of a leg focus this month. Below are photos of the moves, click here for a full description of the exercises.

Wide squats are one of my favorite exercises. I can remember my former ballet teacher Jojo telling us to do grand plies (the ballet version of this move) any chance we get. Brushing your teeth? Do some grand plies, waiting on the bus, plies. Why? This move strengthens your back, hips, legs, core, and works your balance. What a great exercise!

Anne wide legged squat riverside park 6.10

 

Reverse Warrior is harder than it looks. You start in a low lunge, then lift your front arm (without letting your knee roll in or sneak back – try to stay in your low lunge). Here Michelle demonstrates this move. Nice work lady!

Michelle Reverse Warrior 2 6.15 crop

 

Calf Raise is another sneaker. Looks easy, difficult to execute properly – that is lifting your ankles right over the middle part of your foot and coming down slowly without crashing down. Try ten of these standing on both feet, then try ten standing on one leg (start on your weaker or tighter leg). When that becomes easy you can graduate to the block, hold weights, or try closing your eyes.

Calf Raise 2 6.13

 

Roll Over. How many times have you heard me say “relax your neck”? Hopefully you hear me say that in your sleep. Why do I repeat this over and over? If we tighten our necks we are not working as efficiently as possible (if your neck and jaw are tight I’m betting your abs are doing nothing) and we are putting ourselves at a higher risk for injury. If you have not done this move with me please do not attempt it from a quick look at this photo, it’s another deceptively difficult move.

Anne roll over 2 5.13

 

Dessert Cactus is an excellent chest and arm stretch. This is a really good one to do if you have been spending a lot of time in front of the computer. Look how happy Kathleen is to be doing her cactus stretch!

Kathleen Desert cactus 6.15

 

Anne McCranie is a Portland (Sellwood) Oregon based Licensed Massage Therapist and Personal Trainer. She offers these photos to remind you of the moves we have done together. Please check with your medical professional before beginning a new exercise program.

To join one of Anne’s ongoing classes call her at (503) 705-4762.