The September Five For Core Strength, Spine Extension, and Mobility

September 4, 2015July 3, 2025Anne

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:

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.

Craniosacral Therapy Provides Relief For Chronic Headaches and Migranes

August 28, 2015June 24, 2025Anne

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 ->

Lemon Basil Hummus

August 7, 2015July 3, 2025Anne

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.

August Five Exercises For Leg Strength and Spine Flexibility

August 2, 2015July 3, 2025Anne

The August Five are up! Can you spend one minute doing each of these exercises today? Below you will find photos of the moves. Click here for more detailed descriptions.

Want to experience these in person? Click the “schedule an appointment” box to the right to for a private session with Anne, or the “view class schedule” button to sign up for one of this week’s classes. Next class on the schedule is Monday 5:30 Vinyasa yoga. Also this week, two Wednesday Pilates classes, Thursday morning Restorative yoga, Thursday night Energy Flow, Friday F.I.T. and Saturday morning Pilates.

The August Five

1) Lion Drinking

2) Thread the Needle

3) Scissors

4) Split Squat

5) Tree

Anne McCranie is a Portland, Oregon based Personal Trainer and Licensed Massage Therapist. She offers these photos to jog your memory. Please see your medical professional before beginning a new exercise program.

July Five Exercises 2015

July 4, 2015July 3, 2025Anne

1) Bird Dog:

2) Criss Cross:

3) Medicine Ball Push Up:

4) Bear Crawl:

5) Pigeon:

The above photos tease this month’s five. For a full description of the moves and more photos click here. These are meant to jog your memory of exercises we have done together, please see your health care professional before beginning a new exercise program.