503-705-4762

Author: Anne

Back Care Workshop Thursday January 24th at 7:30 pm at Sellwood Yoga

Ever have your low back go “out” or suffer from acute debilitating back pain? It’s no fun.

What is the very first thing you should do when your back goes into acute spasm? (*hint it’s not stretching) Should you apply ice or heat? Rest or move?

Bring your questions to Anne next Thursday January 24th for her Back Care Workshop. Learn the top five exercises to prevent and alleviate low back pain. Whether you suffer from the occasional twinge or chronic low back pain this class is for you.

There are only a few spots left so go to the Sellwood Yoga website and sign up today!

  • Thursday January 24th
  • 7:30 to 8:45 pm
  • Sellwood Yoga 7970B SE 13th Avenue between SE Miller Street and SE Nehalem Street, just a couple of blocks North of Tacoma St.
  • Bring your own mat if you like, there will be mats and other props available at the studio
  • Please dress in form fitting comfortable layers – we will work standing, lying on the floor, and seated

Want a preview? Check out this video featuring yours truly demonstrating a few moves on the foam roller.

Louisiana Style Carrot Salad

I came upon a version of this recipe while I was home for the holidays and wanted to share it with you. Carrots are loaded with vitamins A, C, K, and potassium and the shrimp and eggs pack a protein punch. Try this and let me know what you think.

Ingredients:

  • 10 – 12 large carrots, sliced into 1/2 inch matchsticks
  • 2 cups small to medium shrimp
  • 4 boiled eggs
  • 1 cup mayonnaise
  • 1/4 cup yellow mustard
  • 1 tbsp creole mustard (sub brown or dijon if needed)
  • 3 tbsps olive oil
  • 1/2 cup diced celery
  • 1/4 cup diced red bell peppers
  • 1 tbsp minced garlic
  • 1/2 cup sliced green onions
  • salt and pepper to taste
  • hot sauce to taste

Prep:

Set a bowl of ice water in the sink. Peel and devein your shrimp. Bring a large pot of water to boil and poach your shrimp 1-2 minutes until just pink. Scoop them out and place in the ice bath. Poach carrots in your shrimp water until just tender and scoop them out and into the ice bath. Separate eggs whites from yolks and dice the whites. In a large bowl mix the yolks, mayonnaise, mustards and oil. Mix in peppers, garlic, onions and add salt, pepper and hot sauce to taste. Drain your carrots and shrimp. Mix the cooled carrots, shrimp and egg whites with the dressing and serve.

 

Happy New Year! Five Tips For Goal Setting

Happy 2013 to you and your family!

What are your health and fitness goals for this year? Here are a few tips to get you where you want to be:

1. Look at the big picture. What is it you want to accomplish this year and how will you feel when you meet your goals? When you start to veer off track keep your big picture in mind.

2. Set specific, realistic goals. “I’m never eating dessert again” feels a lot different than saying “I am going to limit my sweets to a small portion of my favorite dessert once a week”.

3. Speak in the present tense. I am healthy, I feel energized, I surround myself with positive, loving people. By saying “One day I will be this way…” you are keeping your goal at arms length. Visualize yourself as this new and improved person.

4. Reward yourself. Make it to all of your workouts this week? Get yourself a pedi, or meet a friend for a movie.

5. Focus on what you can control. While you may not be able to magically move the number on the scale or instantly lower your stress level, you can control the foods you eat, the people your surround yourself with, your activity level, and your self talk.

Need help setting your 2013 goals? Contact Anne today for a little push in the right direction.

 

Anne McCranie is a Portland, Oregon based personal trainer and massage therapist. She can be reached at (503) 705-4762 or Anne@FluidPortland.com