503-705-4762

Author: Anne

Mother’s Day Massage Special

Mother’s Day Massage Special – ninety minutes for the price of sixty!

Anne Linda

 

Call today and I will have your gift certificate ready and waiting for pickup. I’ll even drop one off to your Mom (or favorite person) in the Sellwood/ Westmoreland neighborhood. This special deal is only available until Sunday May 12th, so pick up the phone today!

I do have two appointments left for this weekend…call to schedule (503) 705-4762

 

If you were/ are a really difficult child (or spouse) maybe a gift basket is in order. Is Mom crafty? Portland Homestead Supply has ongoing classes on everything from making your own soaps and candles to how to raise chickens in your backyard. Grab some take out from Jade Tea House, (closed Sundays) pick up a sweet treat from Grand Central, and a bottle of something cold from The Portland Bottle Shop and you have given Mom the best gift of all – the night off!

 

Anne McCranie is a Portland 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. Call her today to schedule your appointment. (503) 705-4762

 

May Five Exercises 2013 – Core Strength, Back Strength, and Balance

Here are your May Five 2013 Exercises. Try for one minute of each of these every day this month.

May Five Exercises

 

Anne Side Angle May 2012

1) Side Angle:

  • Start in Warrior II (side lunge) with right knee bent, left leg straight.
  • Rest your right arm on your right thigh, reach left arm to the ceiling.
  • Hold for five breaths.
  • Strengthens legs, stretches hips and shoulders.

 

Anne plank 5.13

2) Plank:

  • From hands and knees, step back into a plank.
  • Make a straight line through your ear, shoulder, hip and knee (drop to your knees if you need to).
  • Hold for one minute.
  • Strengthens core, shoulders, back and legs.

 

Flight 2012

3) Flight:

  • Start lying on your tummy with arms by your side. Lift your belly button and slide your shoulder blades down your back.
  • Reach back through your fingers and toes. Lift your chest up into a small back extension.
  • Hold for five breaths.
  • Strengthens back extensors, abdominals, stretches shoulders.

 

Anne roll over 5.13

Anne roll over 2 5.13

4) Roll Over:

  • On your back with legs in the air.
  • Exhale as you press your legs up towards the ceiling. Inhale and hold here. Exhale as you slowly roll down.
  • Relax your neck and reach through your fingers, keeping arms on the ground.
  • Strengthens lower abdominals, stretches hamstrings.

 

Anne Seal 2012

Seal 2 2012

5) Seal:

  • Sit up tall. Scoop your abdominals to round your low back. Lift your feet and hold on to your ankles.
  • Slowly roll back onto your upper back, then roll back up to sitting. Now keep rolling and see if you can pause at the top and tap your feet together three times (seal noise is optional).
  • Strengthens abdominals, increases spine flexibility, improves muscle control.

 

Paleo Morning Glory Muffins

Thanks to Amanda Dietrich of Mini Me Maternity for sharing her muffin recipe. The carrots, apples, raisins and coconut provide natural sweetness along with fiber, loads of vitamins, potassium, and protein.

The Paleo diet (short for Paleolithic) is based primarily on pasture raised meat, eggs, vegetables, fruit and nuts. Grains, dairy, processed sugars and processed oils are avoided. I do not subscribe specifically to this diet (hey I like rice, pasta, and potatoes on occasion). While we could endlessly debate the many interpretations of a “healthy diet”, for me this includes plenty of protein, lots of colors and textures, minimal sugar and things that come from a box, plenty of healthy fat, and lots of water.

I offer you this recipe because it is safe for those sensitive to gluten and dairy and is packed with healthy fruits and veggies.

Try these and let me know what you think.

Paleo Morning Glory Muffins

Ingredients

2 1/2 cups almond flour (can also substitute coconut flour)
1 tablespoon cinnamon
2 teaspoons baking soda
1/2 teaspoon salt
2 cups carrots, peeled and grated
1 large apple, peeled, cored and grated
1 cup shredded coconut
1 cup raisins
3 large eggs
2 tablespoons honey
1/2 cup coconut oil
1 teaspoon vanilla

1 cup walnuts chopped (optional)

 

Directions

1. Preheat oven to 350 degrees. Line 2 muffin tins with muffin liners. Recipe yields approx 18 muffins.
2. Combine almond flour, cinnamon, baking soda and salt in a large bowl.  Add carrot, apple, coconut, walnuts and raisins and combine well.
3. In a separate bowl, whisk eggs, honey, oil and vanilla extract together.
4. Pour the wet mixture over the dry ingredients and mix very well. The batter will be very thick.
5. Spoon the batter out into muffin pan and place on upper or middle rack of your oven for 25 minutes.
6. When a toothpick inserted into the top of a muffin comes out clean, the muffins are done.
7. Cool muffins in the pan for 8-10 minutes and then remove to a rack to finish cooling.

 

Easter Yoga This Sunday March 31st, 2013

Headed to Easter Brunch tomorrow? Why not pop down for a relaxing gentle yoga session first. Really brunch doesn’t start til 11 right?

 

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I’m subbing Yoga Basics for Rosey this Sunday 9:15 – 10:30 am at Sellwood Yoga. Preregister here or just show up at 9:15. Come stretch and de-stress with us! This class is suitable for all levels, and especially good for those new to yoga.

Happy Easter!

F.I.T. Functional Interval Training Class This Friday at 9 am

Are you off this week? Come on down to FIT Class Friday at 9 am at Sellwood Yoga’s Align Fitness Studio.

 

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The hour will fly by as we start with Pam’s signature warm up, followed by quick one minute intervals using weights, bands, kettlebells and our own body weight (think lunge rows, burpies, squat kicks..). We finish with core work (of course) and long luxurious stretches for your hips, shoulders, back and legs.  A fun and fast workout that will leave you feeling sweaty, strong and stretched!

Who: You

What: FIT Class – cardio and strength intervals

When: Friday March 29th, 9 am to 10 am

Where: Align Fitness Studio *(see note below)

Why: To look and feel your best!

 

Preregister for class here: http://sellwoodyoga.com/

This is a one time gig for me not a regular class that I teach. I am subbing for Pam who is on vacation this week.

 

About Align Fitness studio: This is the newly opened sister studio to Sellwood Yoga. It is located upstairs in the same building as the bike shop, Sellwood Cycle Repair. You enter the building through a door on North Side using a key code. (If you stand on the southwest corner of 13th and Miller and turn around and look back at the big brick red colored building behind you it is the door on the right).

 

Call Anne for the code or with any questions about the class (503) 705-4762.