Looking for a gift? Treat your loved ones to a session with Anne.
They schedule their time, then choose from any combination of the following:
Massage therapy
Myofascial Release
Thai Massage
Craniosacral Therapy
Personal Training
Pilates, Yoga or Energy Flow classes
Balance Training
Strength Training
Healthy Feet classes
Or let Anne put together a package for you that includes any combo of the following:
yoga mat
cork block
yoga strap
foam roller
Correct Toes (pictured above)
theraband
Pilates small ball
Swiss ball (pictured below)
free weights
Fluid t-shirt
stainless steel water bottle
This is a gift they will surely love.
Questions? Call Anne (503) 705-4762
Anne McCranie is a Portland, Oregon based personal trainer and licensed massage therapist. She is available for one on one sessions by appointment, and offers five weekly classes. Click these links for more info about massage therapy, personal training, group classes, or general questions about Anne’s location, and policies.
Ok ok I know you have been seeing “pumpkin everything” for weeks now, but these muffins are so delicious when I tasted them I immediately fell in love and wanted to share them with you.
Quick and easy to make, these babies are just slightly sweet and nicely spiced with cardamom, cinnamon, ginger and clove. The pumpkin puree keeps them moist and fluffy. The Chia seeds add a subtle crunch.
Remember chia pets from the 80’s? Chia seeds are the latest “hot” food trend and for good reason.
Chia plants are native to South America and the seeds were prized by the Aztecs and Mayans. In fact “chia” is the ancient Mayan word for “strength.” These super nutritious seeds are high in protein, calcium, magnesium and B vitamins. Chia seeds contain anti inflammatory properties. My stepmom Judy suffers from painful arthritis in her knees. For several months now she has been taking Chia in her morning smoothie and swears this has eliminated her knee pain! She even has my Dad on the daily Chia program.
Almond flour is found in most grocery stores either in the baking section or bulk aisle. I used this local brand.
One cup of pumpkin puree provides you with 7.1 grams of dietary fiber. It is also loaded with potassium, iron, and vitamin E which can boost your immune system. I found raw pumpkin seeds and all the spices below in the bulk bins at New Seasons.
Try this recipe and let me know what you think.
Ingredients:
1 ripe banana, mashed
1 cup pumpkin puree
2 eggs, whisked
1/4 cup sugar
1/2 cup maple syrup
1 cup all purpose flour
1 cup almond flour
1/4 cup chia seeds
1 tsp. baking soda
1 tsp. baking powder
1/2 tsp. salt
1/4 tsp. ground cardamom
1/4 tsp. ground nutmeg
1/4 tsp. ground cloves
1/2 tsp ground ginger
1 tsp. ground cinnamon
1/4 cup shelled raw pumpkin seeds
Directions:
Preheat oven to 375. Line a 12 cup muffin pan with liners (try these). When I made this recipe it actually filled 14 muffin cups.
In a large bowl mix banana, pumpkin, eggs, sugar and maple syrup.
In a separate bowl mix all dry ingredients (flours, chia, baking soda, baking powder, salt, and all spices), but not pumpkin seeds.
Mix dry ingredients with wet until just combined, do not over mix.
Using a 1/3 cup measure, fill muffin tins. Sprinkle pumpkin seeds evenly over muffins. I topped mine with a tiny sprinkling of coarse sea salt as well.
Bake for twenty minutes, or until the tops are slightly browned and feel dry to the touch.
Enjoy!
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. Anne is not paid to endorse any of these products, she loves them and wants to share them with you.
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.
