What are “The Five” monthly exercises and why should you do them?
What does R.O.S.S. stand for and how can this trademarked system can help you?
Check out my interview with Howard Wolpoff on his Small Business Marketing Then and Now podcast!
We chat about how I got my start, how Covid changed my business for the better, and who I love working with (hey that’s YOU!).
Click this link to listen.
And as always, thanks so much for your support!
xoxo
Anne
This month we’re using a Swiss ball (or sliders), medium heavy weights, and a band. Grab your gear and do with me today!
March Five exercises:
Use this 7 minute strength and mobility routine to improve hip mobility, core stability, leg strength, chest strength, and stretch your hamstrings.
This series follows my trademarked R.O.S.S. protocol – Release, Organize, Strengthen, and Stretch for efficient movement and injury prevention.
We start with a slow, Somatics style Hip circle, the “Release” part of our R.O.S.S. protocol. Notice how smooth or sticky this feels. Your goal is to make this easy and listen to your body. No forcing, no pushing, just allowing.
Swimming is our “Organization” move. Think of getting longer as you do this move, reaching out through the top of your head, your tail, and your arms and legs. Please pay close attention to your neck, and low back. If anything starts to feel uncomfortable, or painful, stop, go slower or smaller and see if you can find YOUR pain free range for today.
Ball Hamstring Curl is your first “Strength” move. I’m showing this move on a Swiss ball. You could also rest your heels on sliders, paper plates, or towels on the floor. While we target hamstrings, this is truly a whole body exercise. Keep one long straight line from your shoulder, hip, and knee as you bend your knees and drag your feet towards you.
Chest Press strengthens your chest and shoulders. Listen carefully to my cues about your arm and shoulder position. You should feel wide and stable across your shoulders and upper back. Control your weights on the way down rather than just letting them drop.
Lastly we have Hamstring stretch. Stretching is the last “S” in our R.O.S.S. series. Almost everyone I work with suffers from tight hamstrings. Earlier we worked to strengthen these muscles, now we get to stretch them. Please stop at the point where you feel slight resistance, not pain.
So how do YOU use this program?
Want to do these moves live with our group of friendly, silly people (and dogs)? Join our Saturday 10 am Barre class on Zoom!
YOU are in charge of you. Please listen to your body and only do the things that make you feel really good. Please see your medical professional prior to starting a new exercise program.
“Anne, you saved my life!” This was the first thing one of my clients said at the start or our Monday 6 pm yoga class.
He told a story about being out in the middle of nowhere, falling and not being able to get up. I believe his exact words were, “I’m screwed.” He then remembered some of the ways we have practiced going from the floor to standing, and was able to regain his composure, and figure out how to stand up (and not be bear food).
I know the old commercials where the little old lady says “I’ve fallen and I cant get up” were funny, but seriously, unless you have fallen and not been able to get up off the floor, you may not realize how terrifying this is, especially if you are alone.
My client is active, he loves to be outdoors, fishing and golfing. He’s been coming to our yoga class for several years. Occasionally his low back flares up and he does a few one-on-ones with me. He sees the value in strengthening, stretching, and mobilizing his spine, as this helps him stay out of pain, and allows him to do the things he loves.
After class I asked him if I could write a post about his story and he sent this email along with some photos from his trip:
“Hey Anne; A little story about my fall fishing trip:
My favorite fly fishing spot is the Firehole River in Yellowstone National Park.
This September I was fishing on kind of marshy, soft and mucky ground. Standing half in the water and half on the land tying on a new fly I lost footing and fell onto the bank. Initially on my back and side I could not get up, and after a number of minutes felt I might be screwed. Then a vision crossed my mind of Anne demonstrating a yoga standing move, butt in the air walking one’s hands towards ones feet. I managed to get on all fours, walked my hands backward and I stood upright.
Funny how things intersect and of course Anne is a hero.”
If you struggle with your balance or mobility, or feel you’re no longer able to do the things you used to do, our Monday yoga class is for you! We start with mobility work, incorporate a few standing strength and balance exercises, then the last half of the class is devoted to stretching. This is a great stress reducer, and a fantastic start to your week.
Still not sure if this is for you? Reach out to me and I’ll send you the code to try your first class for free.
xoxo
Anne
(503) 705-4762
I know y’all are all getting your sweaters out, and making pumpkin spice everything, but please let me enjoy my last few weeks of summer! Its going to be in the 80’s, maybe even 90 this week, so I’m going to get one more paddle board day in on Sunday, and I will be wearing shorts til October!
I found some delicious corn, heirloom tomatoes, and local peaches at the market this week and put together this quick and easy summer salad. You basically chop all your ingredients, make a quick dressing of lemon juice and olive oil, and that’s it!
Try it and let me know what you think.
Ingredients:
Directions:
1. Make dressing. In a large bowl, whisk together the juice from 1/2 a lemon, 2 tbsp olive oil, salt and pepper. Taste, and adjust seasonings if needed (I really like lemon, so start with half, then add more if you like).
2. Add corn, tomatoes, peaches, feta and basil to the dressing. Toss to combine.
3. Serve at room temperature or chilled.
Anne McCranie is a Portland, 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.
YOU are invited to join our Fall Reset!
What is it?
21 day program to decrease pain and tightness, improve sleep, and reduce stress and anxiety.
Our focus:
How?
Meet with me for 30 minutes of one on one time focused on you and your goals (phone, Zoom, or in person). We will establish your personal game plan, so that you are clear on when and how you will you move your body, prep healthy meals, and find more space, and ease.
When?
September 19th – October 9th
Where?
Online, via email. If you’re local, you may choose to meet with me in person for your one on one. You receive weekly email prompts for pain-free movement, mobility/flexibility, healthy eating, stress reduction, and improved sleep.
How much?
Free for Fit Club subscribers.
$75 for guests.
How do I participate?
How do I sign up?
Click here to register today!
Not sure if this is for you? Join our Zoom meeting Saturday September 17th at 11 am to see if this is right for you! (message me for the private link Anne@FluidPortland.com