The December Five Exercises

December 1, 2014July 2, 2025Anne

Holy cow can you believe it is December! Here are this month’s exercises. Last month we focused on maintaining parallel legs and a level, neutral pelvis during moves like the Leg pull and Warrior III. This month we work in a “turned out” or externally rotated hip/leg position for Warrior II, Side Angle and the elusive Crow.

Ah the crow. While technically considered an arm balance you will have much more success with this move if you view it as a core strength exercise.

The photos and basic descriptions below are meant to jog your memory of the moves you have done with me. Only execute the exercises (or variations of) that are suitable for you and your current fitness level. Click here for detailed descriptions of these moves and modifications.

Want to see these in person? Join one of Anne’s six weekly classes or contact her to schedule some one on one time.

1) Warrior II

Side lunge, arms outstretched, front knee over your ankle.

2) Side Angle

From a side lunge, rest your front hand on your leg or a block and stretch your back arm up.

3) Crow

Squat low, rest shins on upper arms, lift your feet.

4) Single Leg Kick

Kick left heel towards your hip, extend your leg. Switch legs alternating left and right kicks.

5) Flight

Prone spine extension. Hold for five breaths.

Anne McCranie is the owner of Fluid Movement + Massage in Portland, Oregon. She offers personal training, small group classes and massage therapy out of her Sellwood studio. Anne encourages the combination of movement + massage to aid in pain relief, build strength, increase flexibility, and improve body awareness. Call her today for your complimentary consultation (503) 705-4762.

Fresh Cranberry Orange Relish

November 16, 2014July 2, 2025Anne

Are you hosting Thanksgiving this year? Looking for a simple, flavorful, colorful side dish? Check out this SUPER EASY super quick cranberry relish. No cooking required. All you need is a food processor, cranberries, oranges, a squeeze of lemon and a splash of apple juice. So easy even the kids can help!

The orange peels contain most of the ascorbic acid as well as vitamin C, vitamin A, enzymes and fiber so we leave them on for this recipe. Orange peels are known to be a lung cleanser and may help relieve congestion. The health benefits of eating cranberries include immune support, anti inflammatory and cardiovascular benefits, and reduced length and severity of UTI’s.

Ingredients:

One 8 oz bag of fresh or frozen organic cranberries
2 small organic oranges (mandarins or satsumas)
1/4 to 1/2 cup organic white sugar
2 tsp lemon juice
2 Tbsp apple juice

Directions:

1. Rinse and roughly chop and seed the oranges (leave peels on).

2. Rinse the berries.

3. Place all ingredients in the food processor and process until the mixture forms a slightly coarse texture. You may need to do this in batches if your bowl is small like mine. Start with a 1/4 cup of sugar and add as needed to taste. I like this just slightly sweetened.

4. Chill and serve.

This makes 4 – 6 small-ish servings. Double the recipe if you are serving a crowd.

Anne McCranie is a Portland (Sellwood), Oregon based Licensed Massage Therapist and Personal Trainer. She offers this recipe to tickle your taste buds. Please see your medical professional for specific dietary advice.

The October Five Exercises

October 7, 2014July 2, 2025Anne

Several of my clients volunteered to pose as fitness models this week. Thanks ladies!

Want to see these live and in person? Join one of Fluid’s weekly classes or call Anne to schedule a one on one session. (503) 705-4762.

Shoot for one minute of each of these moves every day this month.

The October Five

1) Plank Rows:

Start in a plank position holding 5-8 lb weights, with legs as wide as your mat.
Exhale and pull right elbow towards the ceiling, lifting the weight off the ground. Inhale to slowly lower back down.
Switch sides (shoulders and hips do not move, back stays flat).
Back and shoulder stabilization and strength.

2) Seated Yoga Twist:

Sit up tall, bend your right knee and draw your right heel in towards you.
Twist towards your right knee, look over your right shoulder.
Hold one minute, and then switch sides.
Spinal twist, hip stretch.

3) Pilates Leg Circles:

Start lying on your back with feet on the ground.
Lift your left leg (knee can be bent or straight).
Make ten small circles with your leg, keeping hips still.
Switch directions, and then switch legs.
Hip stabilization.

4) King Arthur:

Come into a low lunge with your right foot in front, right knee over your ankle.
Rest your left knee on the ground behind you.
Hold one minute each side.
Hip stretch.

Here’s another version more suitable for sensitive knees:

5) Eagle:

Version 1: Stand on your right leg. Bend your knees and rest your left foot on top of your right foot. Cross your arms in front, giving yourself a big hug.
Version 2: From chair pose, cross your left leg over your right and wrap your left foot around the back of your right ankle, squeezing legs together. Slide your left elbow under your right and twist your arms bringing palms together.
Hold one minute each side (do the modified version if this causes knee pain).
Stretches shoulders and upper back. Strengthens legs, improves balance.

So many great Eagle poses – I couldn’t pick just one! Here using the wall for support:

Team M + M:

And another more knee friendly variation:

Anne McCranie is a Portland, Oregon based Personal Trainer, Pilates and Yoga instructor and Licensed Massage Therapist. This post is meant to jog your memory about moves we have done together either in class or in a private training session. Please see your health care professional prior to beginning a new exercise program.

Sign Up Today For The Sellwood 5K!

October 2, 2014July 2, 2025Anne

The Sellwood Middle School Run/Walk for Education is coming up Sunday, October 19th.

Fluid Movement + Massage is a proud sponsor of this year’s Sellwood 5K!

This amazing community event supports our local Middle School raising funds for teaching and staffing positions. The school is two blocks from Fluid World Headquarters, in fact I can often hear the marimba band playing while I eat lunch. The proceeds from this event go to programs like the marching band, the marimba band, and art classes. This community race will start and end at Sellwood Middle School and loop through the beautiful Springwater Corridor.

I will be running along with a few clients and friends. Join me!

Questions? Please contact Kathy Hart hartomatic@aol.com

Case Study – Natural Pain Relief For Bunions

September 28, 2014July 2, 2025Anne

“For the first time in the past eight years I can walk long distances (8-10) miles without nerve pain in my right foot.”

Do you suffer from bunions, hammer toes, plantar fasciitis or other painful foot ailments? Did you know there are natural, non invasive alternatives to surgery? Check out this success story…

Susan has received monthly massages from me for the past two years. When I first met her she suffered from debilitating foot pain due to bunions. She was not interested in the traditional medical solution which includes surgery and a long recovery period that would require her to be off her feet for weeks. In April of 2012 she purchased Correct Toes from me and started wearing them for a few minutes a day.

In three months she worked her way up to at least a half hour a day, usually wearing them on her daily walks.

Now for the first time in her adult life there is space between her big toe and second toe. She has improved her foot health and decreased her pain to the extent that she was able to hike long distances on her recent trip to Europe.

Here is a more recent photo of her feet in July of 2014. Notice the difference? More space between her big toe and second toe and, especially the foot on the left, her big toe points straight forward instead of to the side. Plus her bunion is much less pronounced.

What can the combination of soft tissue work, strength and flexibility work, and toe separators like Correct Toes do for you? Call Anne to find out (503) 705-4762

Anne McCranie is a Portland (Sellwood), Oregon based Personal Trainer and Licensed Massage Therapist. She works with her clients one on one and in small groups using a combination of movement + massage to aid in pain relief and increase mobility. She sells Correct Toes, Yoga pads, Swiss balls, therabands, and other tools to help you build strength and flexibility at home.