The December 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 either on your own, or with me two to three times a week. Some moves (like this month’s bird dog) you could do every day.

In our weekly classes we start week one with the most accessible version of each exercise, then by the end of the month we have worked our way up to the most challenging variation (like this month’s crow for example). 

If you’d like specific guidance from me as to which exercises are right for you right now, or how to execute these safely and efficiently, give me a call (503) 705-4762.

  • Bird dog
  • Mermaid
  • Side Angle
  • Bow
  • Crow

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

Bird Dog


Side Angle



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 Lifting Heavy Things?

Are you lifting heavy things on a regular basis?

Have you heard that “women shouldn’t lift heavy weights”?

Are you afraid that if you lift anything heavier than a 5 lb weight you might “bulk up”?

I call b.s. on these claims.

What does your suitcase weigh?

How about a bag of mulch, or dog food?

If you want to be able to chuck your suitcase into the overhead bin, or load your kayak onto your car, or if you are concerned about losing muscular strength or bone density, you need to lift weights, and 2 lb dumbbells aren’t going to cut it.

To develop massive, bulky muscles takes a lot of work (and often supplemental help from steroids or testosterone). Doing weighted squats, or chest presses twice a week is not going to make you look like a monster.

One common theme I hear from most new clients is “I’m walking almost every day, but I don’t do strength work on my own”. I’ve heard lots of reasons women do not lift weights. You may be afraid of injuring (or reinjuring) yourself, or you’re not sure exactly how to program, or schedule your workouts. Maybe you find it boring, or prefer the camaraderie of a group cardio fitness class, to the solitary, sometimes lonely experience of taking yourself through a strength workout at home or at the gym.

If you don’t know how or where to start, give me a call. We will chat about your goals, and your current activity, and set a plan going forward to help you live your best life!

We can meet for one session, then you can take yourself through your workouts on your own, we could meet weekly until you feel comfortable with your knowledge of the exercises, and your form.

If small groups are more your thing, join an ongoing class. In our Monday yoga, Wednesday Pilates, and Saturday Barre classes, we incorporate weights and resistance training, often doing squats, lunges, rows, and push ups.

If you don’t have equipment at home I will provide you with everything you need to set up a basic home gym, or we can look around the house for tools you can use for now to get started. A large bag of rice can provide dynamic load. A step stool, or sturdy box, can sub for a bench. If you are new to exercise, or recovering from an injury, bodyweight workouts may be the way to go.

To get started, give me a call today and we will set up a complimentary consultation to see if we are a good fit.

I look forward to meeting you!


(503) 705-4762

Live Interview with McCartney Goff of Inspire Life Chiropractic

Dr. McCartney loves helping mammas, babies, and families live life to the fullest!

Her gentle approach, and her belief in our body’s innate ability to heal itself is what makes her special.

I’ve gotten to know her at our North Clackamas Chamber meetings and she is such a sweet, loving, positive gem, that want to introduce her to YOU!

Below you will find the recording of our recent live interview with Dr. McCartney (and Milo).

Learn how she got her start, who she loves working with, and what role Milo plays at the clinic.

About Dr. McCartney: She hails from Baraboo, Wisconsin and knew she wanted to become a chiropractor after the profound impact it had on her health in high school. She quickly learned this profession would allow her to inspire and empower others to live a higher quality of life like she experienced! She received her Doctorate of Chiropractic at the founding school of the profession, Palmer College of Chiropractic in Davenport, Iowa. Her goal is to help kids grow into healthy adults and help families live life to the fullest. To best equip her to serve children, pregnancy and families she pursued further certification courses through the International Chiropractic Pediatric Association. Her family has loved settling into Portland as their new home appreciating the vegetarian eats and less snow.

To receive updates about our next live interview please subscribe to my newsletter by entering your email in that box to the right –>>>

I’m Engaged!

This seems kinda weird to announce in a blog post, and also appropriate since so much of our lives are online these days, so… I’m officially engaged!!!

Since my sweetie is very much the opposite of me – he has zero online presence – I like to post about him every once in a while so that y’all believe that he is a real person, not a figment of my imagination. Like Sasquatch, he likes to hang out in the woods, he’s fuzzy, and he’s quiet.

We have been talking about getting married for some time now, so while this was not a surprise, he did want to make this a special experience that we would remember. He put a lot of thought into where he wanted to propose. We were wrapping up a relaxing week in the Bend area, in Eastern Oregon. The smell of juniper was in the air, and we could hear chirping birdies, and the relaxing sounds of the Deschutes from our condo.

We did several hikes along the river. We had mostly sunny and cool weather, one day it was downright balmy! The day of his proposal we had lunch in Sisters then drove west towards the Mackenzie river.

He remembered the observatory at the lava fields just west of Sisters as a lush, green mountain top with views for miles.

Due to recent forest fires this was our view.

It was freezing cold, windy and overcast; so much for our beautiful mountain views. It was memorable for sure!

He chose this weekend as it was our 5 year dateaversary, and I am also a big fan of Halloween. When we drove back thru Sisters, all the local kids were doing a daytime trick or treat down main street.

There could not have been a better end to this day! Good food, nature, trick or treaters, and spending time with my sweetie.

We did go back to the warmer, prettier riverfront condo to snap a few more photos.

And we had a lovely drive back home over Mt Hood. Look close and you can see these bungee jumpers we stumbled across at the Crooked River (we did not jump btw).

The November Five Exercises

What are The Five? Each month I offer five new exercises that we incorporate into most classes and training sessions, when appropriate. 

Why do these exercises? Improve your strength, balance, flexibility, and mobility. 

How do I do them? Watch this video to see me demonstrating your November Five. You may go through these on your own, or do with me in a live zoom class or one on one training session.

If you are following along with me in this month’s video, please use your best judgment as to how suitable these are for you right now.

The November Five:

  • Dead Bug
  • Thoracic Rotation
  • Leg Pull
  • Half Roll Back with Twist
  • Band Rows
Dead Bug
Thoracic Rotation
Leg Pull
Half Rollback with a Twist
Band Row

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