Pilates core strength exercise

May Five Exercises

About the May Five: Each month we work specifically on five exercises to improve your strength, balance, flexibility, and mobility. I include these in my classes and training sessions, and my hope is that you will go through these on your own at home. Some moves, like this month’s baby bear, you could do every day. In fact, you could baby bear in bed!

  • Baby Bear
  • Criss Cross
  • Roll Up
  • Deadlift
  • Tricep Extension

Our first exercise is everyone’s favorite, Baby Bear! This is a capital “L” LAZY move. Not always easy to do (to be lazy that is). My goal is to reclaim this word, so that we view being lazy as a positive thing. Really do try to release any tension in your back, neck, and hips, and let yourself roll side to side as if you were a baby being rocked to sleep.

My second favorite move this month, is Deadlift. If you have ever watched an older relative struggle to get out of a chair and thought “well I’d like to avoid that if possible”, this is hip hinge exercise is a good move to master. This is the basis for our squats (aka going from seated to standing). 

I do have a couple clients I meet with in person, but as of May 2021 most of my classes and training sessions are on zoom. This pandemic experience has been so interesting, as I notice the differences in how I train my clients virtually.

Deadlift has been the most challenging exercise to cue on Zoom. While this is a very simple move, it ain’t always easy. Watch this video above of yours truly talking you through this move, and as always, if you’d like specific one on one guidance, give me a call (503) 705-4762.

If you’d like to do these moves with a lovely group of friendly faces, come to class! We would love to have you!

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

Baby Bear

 

Criss Cross

 

Rollup

 

Deadlift

 

Tricep Extension

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

The April Five

About the Five:

Each month I offer five exercises to improve your strength, balance, flexibility, and mobility.

Could you do these exercises for one minute each every day this week, and see how your strength and mobility improves?

  • Cat/Cow
  • Leg Pull (Back)
  • Warrior II
  • Side Raise
  • Rolling to Standing

 

This month we feature a fun mobility exercise – Rolling to Standing!

How easy is it for you to get up and down off the floor? While we can use a variety of markers to gauge our health (waist measurements, cardiovascular tests, and strength tests, for example) an often overlooked aspect of fitness and longevity is mobility. If you have trouble getting up off the floor, this move is for you!

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

Cat/ Cow
Leg Pull (Back)
yoga standing balance, leg strength
Warrior II
shoudler strength
Side Raise
mobility exercise, fall prevention, core strength
Rolling to Standing

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

March 13th – The 7 year anniversary of my back surgery, a lumbar discectomy!

This is me holding a heavy box (~35 lbs).

Why am I smiling?

7 years ago I couldn’t have done this. In fact, 7 years ago I could barely stand for longer than about 30 seconds. I couldn’t sit, I couldn’t lay on my back, the only sort-of comfortable position was laying on my tummy on the floor. So I did a lot of that.

This is my back story (p.s. this is a long one. For the TL/DR version jump right to the bottom of the page to learn how I got out of pain, what’s I’m doing now to keep my back strong, and how I can help YOU if you are suffering from chronic pain.)

For as long as I can remember, I have suffered some sort of low back discomfort on a semi regular basis. Tightness, pain, my back “going out”. Trips to the chiropractor. Several other members of my family suffer from back pain. I thought this was “normal”.

That is until I tried Pilates in my 20’s. I woke up one day with zero back pain and thought to myself – Ok now, this is “normal”. And this is what I want!

Jump to 2014, I’m running my business here in Portland, teaching weekly Pilates and yoga classes, doing about 10-15 massages a week. My back and hip started to tighten up to the point I am suspecting that I have a pinched nerve. I am terrified that I may have a disc issue that will need medical attention as I do not have health insurance and am self employed. By early 2015 I had tried everything, chiropractic, acupuncture, massage therapy, private sessions with my Pilates instructor, ice, heat, movement, rest.

Nothing gave me lasting relief and I was now at a constant 8 out of 10 pain.
Everything hurt.

By February 2015 I had signed up for a high deductible health insurance policy. My plan kicked in and I immediately got at MRI which showed a herniated disc. I was thrilled to finally have an official diagnosis, and it just so happened that one of the best spine surgeons in Portland was available to see me. Within a week of my diagnosis I had a successful surgery to remove the disc material that had been pinching the nerve in my hip for months.

I woke up from surgery confused because they had rolled me on to my back. I remember asking the nurse why I was on my back (I had not ben able to lay on my back for months) and then once I realized I wasn’t in any pain I just started sobbing. She thought there was something wrong, and I just sobbed “I’m not in any pain!”

I can not tell you how good this felt. I was so relieved to finally be out of pain. I was able to walk, to stand, and to sit relatively comfortably for the first time in months!

My sweet mommy came to stay with me while I recovered. We walked the Springwater trail like a turtle after having eaten a large burrito pace – I think we covered 1.5 miles in about 90 minutes. I didn’t care how slow I was moving, I was walking! I was showered with love and support from all my people. Every day someone stopped by with food, flowers, or just to visit.

I started back to work very slowly. I taught one class while talking my ladies through the exercises, while I remained seated or standing, not demonstrating any of the moves. I rested. I walked in nature.

Now 7 years out I still do have some residual tightness in my hip. I have also learned lots of tools, both to relive pain and tightness, and, more importantly to help calm my mind when I feel myself getting wound up.

Experiencing something like this is traumatic, any twinge of back tightness used to send me into a fear response, what if this happens all over again and I can’t move? Now, I can catch my spiraling thoughts, take a look at them to see if they are true, and decide how I want to proceed, rather than being driven by the fear of “what if?”. Most of the time anyway.

So what’s my current plan, and how did I easily lift that 35 lb. box?

  • I’ve been doing weekly Somatics classes to help calm my mind, and connect my brain and my body.
  • For the past 6 months I’ve been following a structured strength training program.
  • I average 3 strength sessions per week.
  • I do some type of gentle exploratory movement most days.
  • I work on my hip and shoulder mobility several times a week.

The biggest thing I have learned thru all of this is that when something hurts I can now stop, listen, gather information, then take action (or rest).

Before this experience, I didn’t know what to do. I was waiting for someone to “fix me”. After having gone through this, I now have a variety of tools that I use on myself, and with my clients to help both the physical, and the mental aspect of chronic pain.

If you have suffered, or are suffering from chronic pain, I feel for you.
AND, there is a way out! Call me if you’d like support.

TL/DR*:
I suffered a herniated disc that left me paralyzed with fear and in constant daily agonizing pain. I had a successful surgery that led to me learning about different types of movement that helped me realize that no, my body was not broken, no I didn’t do anything wrong, and yes it was ok to move again! I now incorporate aspects of mobility work, soft tissue mobilization, Somatics exercises, and traditional strength work (squats, deadlifts, chest presses, rows…) as part of my ongoing self care plan.

I am thrilled to share what I have learned with you! If you are ready to take control of your pain, if you are willing to work to get better, if you see the value in having me lead you to the land of mind/ body connection and pain free movement, give me a call.

(503) 705-4762

xoxo

Anne

* What the heck does TL/DR mean? It stands for “too long, didn’t read”…all the kids are saying it! 😃

*LIVE* Interview With Oregon Real Estate Broker Steffanie Fick

Do you know the 6 questions you should ask before you sell your house?
Join us this Friday March 18th at noon as we chat live with Oregon Real Estate Broker Steffanie Fick!

  • Who: Live Interview with Anne and Steffanie Fick
  • What: lunchtime Zoom meeting
  • When: Friday March 18th at noon
  • Where: on Zoom
  • Why: You want to learn about the current real estate market, and about how and when to sell your house.
  • How: Click this link and join us live (you can tune in with your video and audio on or off).

From Steffanie:
“I’m Steffanie Fick, an Oregon State licensed real estate broker.

My passion for people moved (pun intended) into Real Estate. I specialize in commercial leasing and investment properties along with residential buying and selling. I am familiar with the urgency and high demand when working in the Silicon Forest.
I began my career in real estate in 2019 in Hillsboro, OR. I graduated from Kansas State University with dual Bachelor of Arts in French and Advertising. I’m a second-generation broker and love Oregon.

I would love to hear from you and discover how I can help you accomplish your goals!”


Licenses and Credentials:

  • Oregon State Licensed
  • National Commercial Real Estate Association
  • Express Offers Certification from EXP Realty
  • Short Sale and Foreclosure Resources from National Association of Realtors

Zoom link:

https://us02web.zoom.us/j/88022549175?pwd=VVlNU2RtOUdPZVBHMks3UHlhOEhDdz09

Meeting ID: 880 2254 9175

Passcode: 202899

Put A Spring In Your Step – Healthy, Pain Free Feet Workshop!

Do you suffer from foot pain, bunions, plantar fasciitis or hammer toes?

Would you like to spend an hour pampering your feet?

Click here to purchase the recording of this Healthy Feet Workshop!

We start with heat (either a foot soak or hot towels depending on what you have access to), then self massage and foot mobility work, then exercises to strengthen your arches and toes, and lastly stretches and flexibility work.

This workshop is suitable for all feet, whether you are currently experiencing pain, or not.

You will need a dish tub large enough to soak your feet, or two towels, a stretchy band, and a tennis ball, bouncy ball or small massage ball.

  • Who: YOU! (and your feet).
  • What: Foot pampering workshop.
  • When: Online, at your leisure.
  • Where: Watch the recording wherever you like!
  • Why: Your feet deserve some TLC.
  • How: click here to purchase the recording.
  • How much: FREE for Fit Club members, $20 for guests.

*You are purchasing a recording of our workshop that happened live on Zoom on March 12th, 2022. If you’d like to join our next live workshop, type your email address in the box over there to the right, under “Sign Up For The Monthly Newsletter”. You’ll be the first to know about upcoming events like this one!*