We are staying in town for this weekend’s hike and I would love for you to join us! Location and time yet to be determined but we will be cruising southeast and downtown Portland and going over the new Tilikum Crossing. Please bring water, wear comfortable shoes and clothes and expect to walk 3 – 6 miles and be out for several hours. Call Anne for details. (503) 705-4762.
Anne McCranie is a Portland, Oregon based Personal Trainer and Licensed Massage Therapist. She loves to hike and is milking the last of Portland’s Indian summer with these outdoor adventures.
I have been surprised by the amount of moans and groans (and occasionally cursing) I’ve been hearing when we do this move! I figured Burpies was going to be the exercise everyone loved to hate this month.
Plank Rows, one of the October five, are deceptively difficult if done correctly. Start with your knees down on the mat, as wide as the mat. Then move to straight knees and a more narrow stance as you get stronger.
Here is a perfect example of neutral spine, shoulders down away from ears, long neck, and level hips and shoulders.
These photos are meant to jog your memory of moves you and Anne have done together. Do not do any exercise that causes you pain. Questions? Contact Anne to schedule a one on one session or join an ongoing small group class.
The September Five are here! Can you commit to doing these moves for one minute everyday this month?
These photos are meant to be used as a reminder of the work we have done together. Please use your best judgement when doing these at home and if any of these exercises cause you to be in pain stop, reorganize yourself, and modify your movement as needed.
Want to see these demonstrated in person? Call me to set up a one on one session or join one of Fluid’s weekly ongoing classes. Click the “View class schedule” button to the right to sign up for one of Fluid’s weekly Pilates, yoga, Tai Chi, or Strength and Cardio classes.
1) Mountain Climbers:
Start in a plank position. Bring right knee in towards your chest, then step back to plank. Switch sides, bringing left knee in to chest and back to plank. Move as fast as you can, comfortably and without pain for one minute.
2) Side Plank:
From hands and knees (or plank position), neutral spine. Lift your left arm to the ceiling and rotate your shoulders and hips to face the left. Hold for one minute, then switch sides.
3) Camel:
Ok my fitness model (above) is demonstrating the most advanced version of this pose. If you are not in your 20’s with a super flexible spine please start kneeling (pad your knees if needed). Stack your shoulders over your hips over your knees. Bring hands to support your low back (as if you were putting them in your back pockets). Reach your chest up to the ceiling as you extend up and back into a small back extension.
4) Corkscrew:
Corkscrew
Lying on your back, legs together and extended towards the ceiling. Exhale as you circle legs around in a clockwise direction. Inhale, pause at 12 o’clock. Exhale and circle legs the other direction.
5) Roll Up:
Lying on your back with knees bent, feet on the floor. Exhale as you curl your chin towards your chest and slowly roll up to seated. Inhale here, then exhale as you roll back down.
Anne McCranie is a Portland (Sellwood) Oregon based Personal Trainer and Licensed Massage Therapist. She offers these photos to jog your memory about moves we have done together as a team. Please see your medical professional before beginning a new exercise program.
Do you (or does someone you love) suffer from chronic headaches or migraines? Studies have shown that Craniosacral Therapy can help to reduce the intensity and severity chronic headaches and migraines.
What is Craniosacral Therapy?
This light-touch modality (the pressure used by therapist is less than the weight of a nickel) helps to release restrictions in the dural tube, the area surrounding your spinal cord, normalizing the cranio sacral system and allowing these structures to function at optimal levels.
Can I try a sample of this work?
Yes! I often finish each massage session with a few cranio “holds” as they are called. If you have noticed me cradle the base of your skull with my fingertips or hold one hand under the back of your head and one hand under your pelvis this is craniosacral (and if you have not noticed because you were floating away in a state of bliss then it worked!) My clients report deep relaxation, reduced stress, some people even report a “bobblehead” feeling after I loosen the tissues in their neck. I also offer sixty, seventy five and ninety minute sessions where we follow a ten step protocol to address all parts of the craniosacral system.
Not able to get in to see me right away? Here are a few self care tips for reducing headache pain at home:
Apply an ice pack wrapped in a pillowcase or thin towel to your forehead, temples, or the back of your neck.
Apply gentle, steady pressure to the painful area with your index finger or thumb. Maintain pressure for 10 to 15 seconds, then release.
Sit, or lie quietly in a low-lit room. Turn on soft music, close your eyes and imagine tension dripping away from your neck and shoulders.
Try the simple neck release we often do in Pilates and yoga class – lie on your back and gently and slowly roll your head side to side, then make small slow circles.
Anne McCranie is a Portland (Sellwood) based Personal Trainer and Licensed Massage Therapist. She offers movement and massage packages for optimal health. To book your next appointment call her today at (503) 705-4762, or click the “schedule and appointment” button to the right ->
Looking for something to do with your zucchini harvest? How bout slicing your squash and topping it with this fresh lemony hummus? I love this recipe for it’s simplicity and easy preparation. Most of the ingredients you likely have in your fridge, pantry or garden. Tahini (sesame seed paste) can be found at most grocery stores. It’s savory, nutty flavor rounds out the spicy garlic, fresh acidic lemon and sweet basil.
This high protein, high fiber snack has been shown to aid in weight loss, and reduce cholesterol. Garbanzos (also called chick peas) are a nutritional powerhouse providing iron, calcium, folate and loads of other vitamins, minerals and amino acids plus a healthy dose of fiber.
So easy to make, this would be a good project to tackle with the kids. You basically just dump everything into a food processor (or chop the garlic and basil by hand and then mash everything together with a potato masher). My philosophy is the more garlic the better so I used 4 large cloves per one can of beans. You can adjust this amount to suit your taste.
Try it and let me know what you think in the comments below…
Lemon Basil Hummus
Ingredients
1 lemon
3-4 cloves of garlic
1 Tablespoon of olive oil
1 handful fresh basil leaves
1 15.5 oz. can of Garbanzo beans, rinsed and drained
1-2 Tablespoons of tahini (I found the tahini sauce pictured above at Trader Joe’s)
1 teaspoon salt
Directions
Zest about half of the lemon, peeling off just the yellow rind, not the white pithy part. Slice the fruit and squeeze the lemon juice into the bowl of a food processor. Add the zest to the bowl as well.
Add garlic cloves to the lemon juice, pour in olive oil and process until the garlic is minced.
Add the fresh basil leaves, garbanzo beans, tahini and salt and blend until smooth
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.
