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Healthy Feet Workshop Saturday May 20th

Have your poor feet spent the winter crammed into boots? It is time to give them some well deserved TLC.

Join us Saturday May 20th for Fluid’s Healthy Feet Workshop!

 

anne feet 6.14

  • If you suffer from bunions, plantar fasciitis, hammer toes, or general foot pain this class is for you!
  • If you wear heels, dress shoes, soccer cleats, climbing shoes or traditional running shoes on a regular basis this class is for you!
  • If you are not able to stand or walk barefoot without pain this class is for you!
  • If you have relatively healthy, pain free feet, and want to enjoy a day of foot pampering with your Fluid family this class is for you!

Anne provides all equipment. You bring your feet, your loved ones, and the shoes you wear most often. You will learn how to make good choices about your footwear, and foot care so that you can continue hiking, running, traveling, and living your life pain free!

Want to come to class for free? Post a photo of your feet on Fluid’s facebook page from now until Wednesday May 17th. Anne will pick one lucky winner who will receive a free pass to this class, and a goody bag.

Anne healthy feet S.Y. promo

 

  • Who: You!
  • What: Foot soak, healthy feet/ healthy shoe discussion, strength and flexibility exercises, self massage, and myofascial release work.
  • When: Saturday May 20th, 12:00 – 1:30 pm.
  • Where: Fluid’s Sellwood studio 1644 S.E. Clatsop Street, Portland, Oregon 97202.
  • Why: Reduce foot pain, learn how to strengthen and stretch your feet and ankles, and visit with your Fluid family.
  • How much: $25 per person, (or $40 for two people).

Anne will also have foot care goody bags, therabands, myofascial release balls, Correct Toes and Toe Socks for sale.

This class will sell out so contact Anne today to reserve your spot.

(503) 705-4762

 

Anne McCranie is a Portland (Sellwood), Oregon based personal trainer and licensed massage therapist. She works with her clients one on one and in small groups using a combination of movement + massage to aid in pain relief.

Client Case Study – Couples Training Love Story

I have several couples who train with me – some together, some separately. Training together works well if both partners have similar goals, schedules, and learning styles. Also, if they don’t mind allowing me to focus more on one partner during the session; say if one partner is injured, working on something specific, or has questions about how best to approach an exercise and needs a little more time and attention from me.

I have also had many clients who have recommended me to a spouse (or friend or coworker) for awhile. “You really should go see Anne, she can help you with your shoulder pain, back pain, weight loss, meal planning, stress reduction…” I love it when the friend or family member does finally come in to see me and they say “Wow, I should have done this years ago!”

Here’s an awesome love story for you about one of my couples. Nancy has been my client for ten years. She has taken Pilates classes; done private training and massage; organized family Pilates classes with her adult daughters and their friends; traveled with me to Hawaii for one of our group vacations; and she even invited me to her daughter’s destination wedding to offer massage and yoga classes to the wedding party. She truly is a gem and I have appreciated getting to know her.

Over the years, I’ve visited with her husband James at different family events. Right now he is unable to train with me due to his travel schedule, but the two of them have been talking about exercises that could help reduce his inflammation and pain. He has specific limitations that preclude traditional strength training, specifically hand issues that do not allow him to grip weights. He also sees the value in adding strength work to his already active lifestyle. In other words, he is ready, motivated, and willing, but not sure where to start. When Nancy came in for her movement + massage session last month, she challenged me to come up with a short strength session that I could show her so that she could teach him. It had specific requirements: exercises that didn’t require traditional strength equipment, no weight bearing on his hands, and it needed to be fun so he would want to continue to do the work.

Looking at her current program (exercises she was already familiar with), I thought about which ones would be suitable for him, what we could add to round out his program (core, back, legs and upper body), and I talked to her about her motivational language to make this fun for him. For example, he is a gear head, so when cueing Flight, a back extension exercise, she could ask him to imagine a hood ornament.

mermaid hood ornament

After he completed his workout, I suggested she reward him (steak dinner, foot massage, etc.). We kept it to ten exercises, and I included in the list a few that she and I had done together so she would be familiar with them, thus comfortable teaching the moves to him.

This is a perfect example of how couples can work together to be positive influences on each other. Without nagging or haranguing (and using gentle positive reinforcement), Nancy can provide her husband with simple solutions to help him relieve his pain and stiffness, thus improving his quality of life.

After checking in with Nancy this week she has this good news to report:

James is doing his exercises with purpose and enthusiasm.  They’ve become part of his plan to “get healthy” along with some dietary changes and more cardio.

Who do you know who could benefit from a movement makeover? Can you send your special person my way? Call (503) 705-4762 or email me (Anne@FluidPortland.com) and I will be in touch with your person to set up a complimentary consultation. To receive the latest news in the land of Fluid (healthy recipes, The Monthly Five, workshops, and other events) please subscribe to my monthly newsletter over here on the right ->

 

Anne McCranie is a Portland (Sellwood), Oregon based Personal Trainer and Licensed Massage Therapist. She works with her clients one on one and in small groups using a combination of movement + massage to relieve pain, build strength, and reduce stress. 

The April Five

1) Warrior II:

Anne Warrior II April 2016

(Side lunge with front knee bent, back knee straight)

  • Step right foot forward between your hands, step left foot back and press left heel firmly into the mat.
  • Stack your shoulders over your hips (hips and shoulders face the side wall) and reach arms out to the side.
  • Bend your front knee right over your ankle, as if your knee were looking over your front toes.
  • Hold for one minute then switch sides.
  • Hip stretch, balance, leg and back strength.

 

2) Leg Pull Back:

Anne Leg pull 2 April 2016

(Reverse plank with leg lift)

  • From seated, lift hips up into a reverse plank with hands under your shoulders and fingers facing forward.
  • Exhale as you lift your right leg a few inches off the ground; inhale as you lower your leg back to the ground. Alternate slow leg lifts for one minute, keeping hips stable.
  • Shoulder flexibility and strength, core strength, hip stabilization.

 

3) Swan Dive:

Anne Swan Dive 1 April 2016

Anne Swan Dive 3 April 2016

(Roll down the front side of your body with control)

  • Start from a plank position with knees down, hands under your shoulders.
  • Slowly roll your legs, pelvis, lower belly then lower ribs onto the mat.
  • Press through your hands and lift your belly as you lift back up to a neutral spine.
  • Keep abdominals turned on; think of getting longer instead of gripping with your glutes.
  • Strengthens spine extensors, arms, and tummy.

 

4) Double Leg Kick:

Anne double leg kick 1 blue April 2016

Anne double leg kick 2 blue April 2016

(Kick both heels to your bum, then extend arms, legs, and back)

  • On your tummy, hands behind your back, looking over your right shoulder.
  • Exhale as you kick both heels towards your bum, then inhale as you extend arms and legs and lift your chest off the mat.
  • Exhale, relax back down onto the mat, look to your left and let your elbows drop to your side.
  • Repeat alternating kicks, then back extension for one minute.
  • Shoulder and leg strength and flexibility, Back strength, coordination.

 

5) Rolling Like A Ball:

Anne Rolling 1 April 2016

Anne Rolling 2 April 2016

(rolling on your back with control)

  • From seated, lift your feet and hold on to either the backs of your legs or ankles.Knees turn out like a frog.
  • Slowly roll back onto your upper back, then back to seated without touching feet to the ground.
  • Pull your belly button to your spine to make your roll as smooth as possible.
  • Core strength, spine flexibility, control.

Fudgy Date Brownies

It has been a while since I’ve posted a sweet treat and I decided we are in need of chocolate. Here is THE BEST no bake brownie recipe!

brownies 2 3.17

You will need a food processor, an 8×8 pan, and spatula.

 

Ingredients:

  • 2 cups walnuts
  • 2 ½ cups (about 15 – 20) pitted dates
  • 1/2 cup, plus 4 Tbsp. cacao powder (or unsweetened cocoa powder)
  • 2 tsp vanilla, divided
  • ¼ cup, plus 3 Tbsp. maple syrup
  • 1/2 tsp. sea salt
  • 2 Tbsp. coconut oil, melted (plus some extra to grease the pan)
  • Optional toppings: 1 Tbsp. walnuts, pinch of flaked sea salt, or pinch of shredded coconut

Directions:

  1. Combine walnuts, dates, 4 Tbsps. cocoa powder, 1 ½ tsp vanilla, 3 Tbsps. maple syrup, and salt in food processor. Blend until all ingredients are incorporated into a smooth paste. Now you have your basic dough.
  2. Lightly grease an 8 inch baking dish. Press dough into dish until evenly distributed.
  3. Now for the icing. In a mixing bowl combine remaining 1/2 cup cocoa, remaining ½ tsp vanilla, ¼ cup maple syrup, and oil. Stir to combine. Spread evenly over brownies.
  4. Refrigerate for 2 hours, then cut into squares.
brownies 1 3.17

∗Your brownies will be delicious just like this. If you want to give them a crunchy topping sprinkle a few walnuts, shredded coconut, and flaked sea salt on top.∗

 

brownies 3 3.17

 

Anne McCranie is a Portland (Sellwood), Oregon based Personal Trainer and Licensed Massage therapist. She offers this recipe as a “healthier” option to traditional brownies made with flour and refined sugar. Please see your medical professional for specific dietary advice. 

The March Five

My Mom, Claire is our fitness model for most of the March Five. I took these when she came to visit me here in Portland. Want to see these moves in person? Join us for an ongoing class, or call to schedule a one on one session with Anne (503) 705-4762.

 

1) Crescent Lunge:

  • Stand at the front of your mat.
  • Step left foot back into a lunge with left heel off the ground, shoulders and hips facing forward. Reach arms up and lift your chest.
  • Hold one minute then switch sides.
  • Leg and back strength, hip stretch, balance.

2) Pilates Push Up:

  • Stand at the back of your mat.
  • Exhale as you curl your chin towards your chest, and roll down, one vertebra at a time to hang in a forward fold (bend your knees a lot if you feel any discomfort in your back). Walk out to a plank position.
  • Five Push Ups, then walk your hands back, and roll back up to standing.
  • Strengthens chest, shoulders, back, and core. Spine mobility.
mom Pilates push up 3.15

mom P. push up 3.15

In the photo above, see how Claire has her hands wide, knees down, and her spine in a nice neutral position? This is a lovely option. You may also do “military style” with legs straight, and knees off the ground.

 

3) Half Moon:

  • Stand in the middle of your mat, or near a wall for balance.
  • Start in a lunge, with right leg front (Warrior II). Tilt forward and reach your right hand towards a yoga block, or the ground. Slowly lift left leg.
  • Work towards stacking your shoulders and hips, so that you are flat like a piece of toast.
  • Hold for one minute then switch sides.
  • Improves balance, strengthens legs and back.
mom half moon 3.15

4) Boat:

  • Sit up tall, and hold on to the backs of your legs.
  • Pull your belly button in, and lift both legs to tabletop.
  • Hold for one minute.
  • Core, back and leg strength. Balance, and shoulder stabilization.
mom boat 3.15

5) Single Leg Kick:

  • Lying prone, lift belly button, guide shoulder blades down your back.
  • Kick right heel towards your hip, then slowly extend your leg.
  • Switch legs.
  • Quad stretch, hamstring strength, hip stabilization.
mom single leg kick 3.15

This is one of the most misunderstood Pilates moves. While it looks like she’s not doing much Mom is stabilizing her pelvis, lifting her abdominal muscles, engaging her hamstrings (with minimal glute activation) keeping her shoulders away from her ears and breathing! Go Claire!!!

 

Anne McCranie is a Portland (Sellwood), Oregon based Personal Trainer and Licensed Massage Therapist. She suggests you shoot for one minute a day of these moves, to compliment your cardio, strength, and flexibility work. The above photos are meant to jog your memory about the work you and Anne have done together. Please see your medical professional before beginning a new exercise program.