503-705-4762

Author: Anne

The May Five Exercises

The May Five

 

Each month I assign my clients five exercises to work on every day. Here are your May Five.

See if you can go through these at least once today – in fact you could get up from your desk and try them right now, I’ll wait…

 

1) Plank:

From hands and knees, step back into a plank position (drop to your knees if you need to). Hold for one minute.

In plank you build core strength, strengthen your shoulder and back muscles and improve your shoulder girdle stabilization.

 

2) Flight:

 

 

Start lying on your tummy with arms by your side.  Reach back through your fingers and toes and lift your chest to come up into a small back extension.
Strengthens back extensors, abdominals, opens shoulders.

3) Roll Over:

Start Lying on your back with legs in the air, knees bent. Press your legs up towards the ceiling (lifting your hips) then slowly roll down.
Strengthens lower abdominals.

4) Seal

 

 

From seated, scoop your abdominals and round your spine. Lift your feet and hold on to your ankles. Slowly roll back onto your upper back, then roll back up to sitting.

Strengthens abdominals, improves spine flexibility, muscle control.

5) Side Angle:

 

 

Stand in a lunge with right knee stacked over your ankle. Rest your right arm on your right thigh, reach left arm to the ceiling.
Strengthens legs, opens hips, and stretches shoulders.

Mother’s Day is This Sunday May 13th, 2012

You have less than one week left to take advantage of Fluid’s Mother’s Day Special!

 

 

Mother’s Day is this Sunday May 13th. Treat her to Fluid’s signature movement + massage treatment

Ninety minutes of pampering for $80!*

 

We start with thirty minutes of Pilates and Yoga core strength and flexibility work followed by a sixty minute relaxation massage using her choice of essential oils.

Call or email Anne for your customized gift certificate. What could be easier?

503-705-4762

Anne@FluidPortland.com

*This is a $30 savings.  Special rate available through May 13th.  Mom has one year to redeem her gift certificate.

The April Five

Looking for some new moves this month? Fluid Movement & Massage offers five moves each month that incorporate yoga, Pilates, and strength work to help you increase your strength and flexibility. We suggest you do at least one minute of each of these every day.

The April Five

 

1) Leg Pull Back:

  • From seated, press up to a reverse plank with hands under your shoulders and fingers facing forward.
  • Exhale as you lift one leg; inhale as you lower your leg back to the ground.  Switch sides.
  • Shoulder stretch, core strength, hip stabilization.

2) Double Leg Stretch:

  • On your tummy, hands behind your back.
  • Exhale as you kick both legs in, then inhale as you extend arms and legs and reach out through your chest.
  • Back extension, shoulder stretch.

3) Swan Dive:

  • Start from a plank with knees down.
  • Slowly roll down through your spine onto your pelvis, lower belly then lower ribs.
  • Press through your hands to come back up to a flat back position.
  • Keep abdominals turned on; think of getting longer instead of gripping with your glutes.
  • Strengthens spine extensors, arms, and tummy.

4) Crescent Lunge:

  • From standing, step your left foot back into a lunge with your left heel off the ground.  Press into the ball of your back foot as you lift your inner thigh towards the ceiling.  Right knee stays over your right ankle.
  • Lift arms up towards the ceiling and lift your chest to come into a small backbend.
  • Hold for one minute then switch sides.
  • Hip stretch, balance, leg and back strength.

5) Bow:

  • Lying on your tummy.  Grab your right foot with your right hand and pull your foot towards your hip.
  • Slowly start to lift your foot up to the ceiling.  Hold here for five breaths then switch sides.
  • Quad/ hip flexor stretch.

Have questions about these? I will gladly take you through these exercises or answer any questions you have, just give me a call.

~Anne 503-705-4762

Spring Cleanse 2012 – Week One

Week one of our Spring Cleanse is underway!

I am taking part in Danielle Melanson’s Spring Cleanse both as a participant as well as leading the Friday 7 am workouts. Here are some shots from our outdoor strength and cardio session this week at Sellwood Park.

This cleanse is an elimination diet which means for three weeks you do not eat foods that are suspected allergens or may cause and inflammatory response in your body. You then reintroduce these foods one at a time to see how your body reacts. We have cut out white sugar, caffeine, corn, soybeans, dairy, alcohol, gluten, and nightshades (potatoes, tomatoes, peppers). We are taking a supplement that includes 30 grams of protein and vitamins and nutrients that aid in the detoxification process. Danielle encourages daily activity, weekly acupuncture, and saunas to aid in the detoxification process.

I am eating loads of veggies, salad and fruit for breakfast, some rice and lean protein. I have been experimrnting with my smothie ingredients and I came up with a new baked chicken recipe that includes garlic, onions and mangos. Yummy. My goal for the next few weeks is to eat a cleaner diet based primarily on veggies, fruit and protein so that I look and feel my best.

Danielle hosted the first of three evening support groups on Friday night and it was really helpful to hear from past participants about what has (and has not) worked for them. It seems for most of us wine and coffee are the two most difficult things to give up. I had a bit of a rough start on Tuesday morning when I accidentally made my smoothie with yogurt instead of rice milk. Then on Tuesday night I “accidentally” ate a pork slider and a mojito. Uggghh. Why do you have such delicious food Portland!?!?

I will keep you posted on our cleanse and our weekly workouts. It’s not to late to start so if you would like to join us for the cleanse and/ or the Friday morning workouts call Anne 503-705-4762.

 

 

 

Client Testimonial Fluid Movement + Massage

Here is a testimonial a client recently posted on Yelp. Thanks Suzanne!

When I moved to Portland 2 years ago I had the good fortune to meet Anne and experience her excellent work immediately. Although I try other studios and teachers out of curiosity, Anne’s style is the right fit for me. Her curiosity is one of the attributes that I appreciate about her work. Like the name of her business she is Fluid, not rigid. Whether in her yoga or Pilates class I find her style reassuring, open, accepting, non-judgmental, safe, and encouraging of awareness and hard work and fun. I live the benefits of her knowledge, her own personal work and her continuing exploration of the world of the body.

Massages with Anne are not a one size fits all, but tailored to your needs and wants. If you are not sure what you need she will ask questions and then listen to your body. I love her massage room which is light and airy with a pleasant view of the outdoors. Should you prefer a dark, cozy room the drapes can be drawn.

Her range of body work is extensive including yoga, Pilates, fitness training classes plus specially designed individual or small group sessions. When the opportunity arises she loves to work outdoors.

All in all I would say she is a gifted body worker with a pleasant, unassuming demeanor who is committed to good work, professionalism and enjoying life.