The February Five Exercises

About the Five: Each month I offer five exercises to improve your strength, balance, flexibility, and mobility. My hope is that you will go through these on your own or with me three times a week. Some moves (like this month’s bridge) you could do every day.

  • Bridge
  • Cobra
  • Side-Lying Leg Lift
  • Saw
  • Teaser

Please use your best judgment as to how suitable these are for you right now.

back entension, hip extension, yoga back strength exercise, hamstring strength, hip strength, low back support

back strength, spine mobility, core strength, yoga floor exercises
Cobra
hip and leg strength, core work, stabilization
Side-Lying Leg Lift
Pilates core strength, spine mobility, shoulder rotation, hamstring flexibility
Saw
Pilates core strength, spine mobility, shoulder mobility
Teaser

These photos are meant to remind you of work we have done together. Please see your medical professional prior to beginning a new exercise program. 

If you’d like more detailed information on these exercises, click one of the links below:

Join Fluid’s Fit Club!

Join a class

Schedule a 1:1 with Anne

Are You Ready To Make Positive Changes?

Wednesday and Friday afternoons available now for one on one training.

  • Were you released from physical therapy with a list of exercises, but can’t to remember exactly how to do them?
  • Are you walking, but not currently doing any strength training?
  • Have you struggled with establishing, or maintaining, a workout schedule?
  • Have you suffered an injury and want to learn the best way to exercise without reinjury?
  • Do you find the activities you used to enjoy you can no longer do (or don’t want to do)?
personal training

Take my hand, and come with me to the land where movement is frequent, safe, and fun!

Together you and I will develop an at home routine, customized for your preferences, physical body, and current emotional state, that you will actually enjoy! My goal is to create, and sustain, a healthy, mutually beneficial relationship with you. Most of my clients I have known for years, and I truly believe we are “creating a culture of healthy movement” (which, by the way is the tagline for Fit Club).

If you are able to commit to ongoing, weekly training, I would love to set up a time to talk to see if we are a good fit.

As of February 2021 I have the following days and times available:

  • Wednesdays 3 – 4 pm
  • Wednesdays 5 – 5:30 pm
  • Fridays 3 – 4 pm

Prices for one on one training range from $210 to $720 per month depending on how often we meet, and your session length.

To get started give me a call (503) 705-4762 or shoot me an email Anne@FluidPortland.com

LOVE – our theme for February!

LOVE.

Really, this is what everything boils down to. Love for yourself, your neighbors, your family, your animals… Below are a few ways you can join our big ol love fest this month.

Listen to our Loving Kindness Meditation.

Can you sit, right now for 13 minutes?

Join an ongoing weekly class:

At the end of each of our Pilates, Yoga, Barre, and Energy Flow classes this month we are doing a 5 minute guided meditation on LOVE. We’d love for you to join us! Your first class is on me.

Weeknight classes are 6-7 pm, Saturday 10 – 11 am. Full class schedule here.

Pricing: Monthly memberships start at $64.

Zoom ID: 5037054762

Zoom in to our Foam Roller Workshop:

Gently release tight neck, back and chest muscles. The focus of this class will be lovey dovey self massage, and myofascial release. One of my ladies requested a foam roller workshop that was focused more on feel good moves than strength work like push ups and lunges. If you’ve been spending more time in front of the computer lately, this one is for you!

Foam Roller Workshop Saturday February 13th at 11 am

Donations accepted here.

Zoom ID: 5037054762

Tune in to our *LIVE* interview with esthetician Susan Gasporra:

Does your skin need some love? We talked with Susan almost exactly one year ago, and her interview was so popular, we are bringing her back! She’s been researching how to prevent and treat “masknie”. She will also share her new safety protocols at her downtown Portland location. She gave me a facial in January and I felt very safe and well taken care of.

Susan Gasporra Interview Saturday February 27th at 11 am.

Zoom ID: 5037054762

The zoom ID for all of these meetings is my phone number 503-705-4762. To tune in, open Zoom, click “join a meeting” and type my number where it says “meeting ID”.

*FREE* Guided Meditation Saturday January 23rd at 11 am

Join us this Saturday at 11, as we practice our circular breath.

Focusing your attention on your breath has been shown to lower blood pressure, reduce stress and anxiety, and provide a sense of calm.

Please use my phone number as the meeting ID: 5037054762

Call or email me Anne@Fluidportland.com if you have any questions.

Those of you who have attended our yoga, Barre, Pilates or Energy Flow classes this month have experienced a short version of this meditation. This Saturday we will do a 20-30 minute variation.

Things seem extraordinary, novel, chaotic and out of control right now. One idea that is bringing me some peace is that we have gone through this before, and we made it!

The flu pandemic from 100 years ago, changes in political leaders, even violence and unrest in our town. While this feels catastrophic right now, could this be a loop that has happened before and will happen again? You know, time is a flat circle, reincarnation, deja vu. Even if none of these concepts resonate with you, would you be willing to sit with us for 20-30 minutes (or however long you like) and focus on your breath?

When the world feels out of control, your breath is one thing you do have control over.

I record these (audio only) so you may tune in with your video on or off, and you may mute yourself if you like.

Here are a few of our past meditations:

*LIVE* Interview with Nedra Rezinas

Feeling icky about Social Media, burned out on Newsletters, and tired of Zoom calls that have no meaning? Watch the video below to learn Nedra’s tips for setting boundaries. Free up your time and be less stressed out!

I’ve gotten to know Nedra over the past few years through her Wonder Women in Business meetup group. She is super knowledgeable about all things website, tech, and social media, and she is always learning new things. In a recent meeting she said “Be curious, things are always changing”. This was a great lesson for me.

Chatting with Nedra is like talking to an old friend. She has mastered the art of being productive and driven, always connecting with new people, while staying relaxed and easy going.

Nedra Rezinas

Click the box over there to the right to sign up for our free weekly email, and you will be notified before our next interview so you can join us live!

Anne