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The November Five

1) Half Roll Back w/ Twist:

2) Leg Pull Front:

3) Digging Trenches:

4) Reverse Warrior:

5) Eagle:

These photos are meant to remind you of moves we have done together. None of this should hurt. If you feel pain doing any of these, stop immediately, and modify your movements so that you are not in pain. Please see your medical professional prior to beginning a new exercise program. To see these in person, contact Anne to schedule a one on one session or join an ongoing class.

The October Five For Spine Mobility, Core Strength, And Shoulder Stabilization

This month’s Five include Pilates and yoga exercises to strengthen your core, shoulders, and back, improve your balance, and stretch your quads and hip flexors. Especially useful if you sit at a desk most of the day. Want to see these in person? Join an ongoing class or call Anne to schedule a one on one.

King Arthur

  • Start in a low lunge with right knee on the ground (pad your knee with a towel or yoga pad if needed).
  • Stack left knee over your ankle, and make sure hips are level and facing forward.
  • Lift left arm up and over into a slight back bend/ side bend
  • Psoas stretch, balance.

 

Lion Drinking

  • From hands and knees.
  • Bend your elbows straight back towards your ribs as you move the top of your head forward.
  • Straighten arms to come back to cener.
  • Core strength, shoudler stabilization, tricep strength.

 

Thread Needle

  • Hands and knees.
  • Reach right arm out to the side, then slide right arm under your torso, stretching your mid-back.
  • Spine twist, chest stretch, core strength, shoulder stabilization.

 

Roll up

  • From seated, round your back and reach your head towards your knees. Relax your shoudlers.
  • Start to roll back onto the ground. Stop before you feel pain or tightness in your back, and roll back up to seated (imagine you have passed out and are lazily dropping back to the floor).
  • Eventually you will roll all the way back onto the floor, and back up to seated without tensing your neck or back.
  • Core strength, shoudler stabilization, spine flexibility.

 

Dancer (shown above)

  • Stand on your left leg.
  • Grab your right foot with your right hand. gently pull your heel towards your bum.
  • If you can keep your hips level, and both hips facing forward try drawing your foot back behind your hip.
  • Standing balance, quad stretch, shoulder stretch.

 

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

Healthy Shoe Clinic October 21st

Have you been to Pie Footwear?

They are a locally owned shoe store that specializes in minimal/ zero drop footwear. Stacy, the owner, has offered to host a shoe clinic here at Fluid world headquarters this month. This is a great opportunity to learn about comfy, and fashionable minimal shoe options, and how to safely transition to a wide, flat shoe.

This is perfect timing for me as I am on the hunt for a waterproof winter shoe for kicking around town. Check out these sweet Mary Janes:

 

  • Who: You! and your healthy shoe wearing friends.
  • What: Shoe clinic. Try on shoes, learn about why healthy footwear is important.
  • When: Saturday October 21st 2017, at 10:30 am.
  • Where: 1644 S.E. Clatsop Street, Portland (Sellwood), Oregon, 97202
  • Why: You need stylish, pain free winter feet!

If you are interested please R.S.V.P. to me (Anne@FluidPortland.com, or 503-705-4762) prior to October 16th so I can reserve a spot for you.

Know someone looking to transition to minimal shoes? Please send this info to your special person, or invite them to come with you to the shoe clinic.

 

Anne McCranie is a Portland, Oregon based personal trainer and licensed massage therapist. She believes YOU have the power to relieve your foot pain by following a foot care program that includes increasing your body awareness, stretching and strengthening your feet, and wearing proper footwear. Contact Anne and together you will develop your custom foot care program.

Smoky Roasted Sweet Potatoes and Chickpeas

One of my ladies sent me this recipe for baked sweet potatoes. It is one of her family’s favorite recipes (even the kids eat it!). As I LOVE sweet potatoes, I was eager to try it out. It is simple, and aside from the smoked paprika – which I found at QFC – the ingredients are fairly straightforward. You really do need to use smoked paprika, it imparts and smoky but not too spicy flavor. In fact I’ve been adding it to everything from rice, chicken, beans…

Check out this recipe and let me know what you think.

Smoky Roasted Sweet Potatoes And Chickpeas

Ingredients:

  • 3 Large sweet potatoes, sliced lengthwise into wedges (4-8 wedges each, depending on the size of your potatoes)
  • 2 Tablespoons honey
  • 1 Tablespoon crushed red-pepper flakes, divided
  • 1 (15 oz.) can chickpeas, drained and patted dry
  • 5 Tablespoons olive oil, divided
  • 1 teaspoon smoked paprika
  • salt and pepper
  • 1/2 cup plain (unsweetened), full fat yogurt
  • 2 limes, juiced
  • 2 green peppers, trimmed, and thinly sliced (white and green parts)

Directions:

  1. Heat oven to 425 degrees.
  2. Line two baking sheets with aluminum foil, and grease both pans with one tablespoon of olive oil.
  3. In a large bowl, mix honey, 1 tablespoon olive oil and 1/2 tablespoon of pepper flakes. Toss yams in the honey mixture and let sit for 5 to 10 minutes.
  4. In a separate bowl, mix 1 tablespoon olive oil, smoked paprika and salt, to taste. Toss chickpeas in olive oil and spices.
  5. On the first baking sheet, spread yams out on in one layer. Season with salt and pepper. Roast for 30 minutes, until nicely toasted underneath. Flip wedges over and roast for another 5 to 10 minutes, until soft. Turn the oven to broil and cook for one final minute, to crisp and brown the edges.
  6. On second baking sheet, spread out chickpeas. Roast in the oven for 20 minutes, rolling around once or twice so that they cook evenly, until lightly browned and crispy on the outside.
  7. While your veggies are roasting, mix yogurt, remaining tablespoon olive oil, and lime juice together in a small dish, then season with salt and pepper to taste.
  8. Arrange sweet potatoes and chickpeas on a platter. Drizzle with yogurt sauce, sprinkle with onions, and remaining pepper flakes, and serve!

 

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.

September Five Exercises For Leg And Back Strength And Standing Balance

Last month we worked single sided movements. This moth we cover a lot! Standing balance, back strength and stabilization and a really difficult Pilates move that requires core strength, hamstring flexibility and control. Can you do these with me right now? If you have gear at home gather a mat, a yoga block, a towel or small pillow to pad your knees, and weights (5, 8 or 10 lb.).

The September Five

Squat/ side kick


It’s hard to see what my leg is doing so here’s another view…

Swimming

Camel

I’ve been setting up against the wall for this back extension. The wall keeps me from pressing my hips too far forward. Hard to tell what I;m doing, so check out the next photo below…

Corkscrew

Oh boy, this one is a difficult, complicated move that requires strength, flexibility and control. Please do not attempt this if you have not already done it with me in a class or a training session. I’m showing bent knees, but you can also do it with straight legs.

 

Plank Rows

Anne McCranie is a Portland, Oregon based Personal Trainer and Licensed Massage Therapist. She offers these exercises as a reminder of what you have done with her in a private training session or a class. Please see your medical professional prior to starting a new exercise program.