Blog - Fluid Movement + Massage

The October Five Exercises – Burpies!

October 5, 2016July 3, 2025anne

The Five are up! Can you go through one minute of each of these moves every day this month? Let’s start with burpies.

This exercise is a complex, multi joint movement that increases upper body and lower body strength, improves hip mobility, and gets your heart rate up. Click here to see full descriptions of the October Five and click here to see beginner to advanced burpie options including videos.

Anne McCranie is a Portland, Oregon based personal trainer and licensed massage therapist. Please see your medical professional before beginning a new exercise program.

The September Five

September 26, 2016September 26, 2016anne

BACK

1) Mountain Climbers:

Start in a plank position.
Bring right knee in towards your chest, then step back to plank. Switch sides, bringing left knee in to chest and back to plank.
Move as fast as you can, comfortably and without pain for one minute. If your knees allow for this try jumping your legs in and out.
Cardio interval, core strength, chest strength.

2) Side Plank:

From hands and knees (or plank position), neutral spine.
Lift your left arm to the ceiling and rotate your shoulders and hips to face the left.
Hold here one minute, then switch sides.
Shoulder, back and abdominal strength.

3) Camel:

From kneeling (pad your knees if needed). Gently lift the top of your head and stack your shoulders over your hips over your knees. Bring hands to support your low back (as if you were putting them in your back pockets).
Reach your chest up to the ceiling as you extend up and back into a small back extension. Shoulders draw down your back, elbows gently draw together.
Back extension, chest stretch.

4) Corkscrew:

Lying on your back, legs together and extended towards the ceiling.
Exhale as you circle legs around in a clockwise direction.
Inhale, pause at 12 o’clock. Exhale and circle legs the other direction.
Hip stabilization, core strength, hamstring stretch.

5) Roll Up:

Lying on your back with knees bent, feet on the floor.
Exhale as you curl your chin towards your chest and slowly roll up to seated.
Inhale here, then exhale as you roll back down.
Spinal flexion, core strength.

September Five Exercises For Core, Leg, Arm and Back Strength

September 1, 2016July 3, 2025Anne

Ah the dreaded Mountain Climbers. Second only to Burpies (or maybe Medicine Ball Push Ups) for the amount of cursing that goes on during class or a training session when we do these. Never fear, I have an easy beginner version that does not involve jumping. If you have healthy knees please do try to do these as quickly as you can (moving without pain of course). Camel is one of my most/ least favorites, meaning it is very difficult for me and something I should be doing more of.

The photos below are meant to jog your memory about the exercises we have done together. Click here for detailed descriptions of these exercises. If you are new to this type of movement please join one of our ongoing classes or schedule a one on one session with me so we can go over these safely. As always our goal is to push ourselves just enough to feel challenged, but not enough to cause pain of injury.

September Five:

Mountain Climbers

Side Plank

Camel

Corkscrew

Roll up

Anne McCranie is a Portland (Sellwood), Oregon based personal trainer and licensed massage therapist. Please see your medical professional prior to beginning a new exercise program.

Pesto, Corn And Tomato Salad

September 1, 2016July 3, 2025Anne

People have been bringing me tomatoes (and tomato soup – thanks Concetta!) all month. Hooray for end of summer produce! Last week at the farmers market I found fresh corn, garlic and basil and decided to put them all together. First I made a pesto with basil, pecans, parmesan, garlic and olive oil, then I added the pesto to chopped corn, tomatoes and onions. Yum!

Homemade pesto is so easy and versatile. Traditionally made with pine nuts, you can also use walnuts or pecans. You can toss any leftover pesto into warm pasta, or serve it over mashed potatoes like they do at La Buca. Try this recipe and let me know what you think…

Pesto, Corn and Tomato Salad

First make your pesto:

One bunch of fresh basil (about two cups of packed leaves)
3-4 cloves of garlic
1/4 cup pecans
1/4 cup grated Parmesan cheese
1/2 cup extra virgin olive oil
salt and pepper to taste

If you have the time and would like a great arm workout, chop all ingredients by hand. Otherwise place basil, garlic, nuts, and cheese in a food processor and pulse until coarsely chopped. Slowly add the olive oil until the mixture is incorporated. Taste it to see if you need any salt (the cheese may be salty enough) then add salt and pepper to taste, stir to combine.

Now assemble your salad:

2-3 ears of fresh corn
4-5 tomatoes
1/2 of a large red onion

Boil corn for 5-10 minutes and let cool. Meanwhile chop tomatoes into bite size pieces and finely dice your onion. Once the corn is cool enough to handle take a sharp knife and carefully slice off the kernels. Mix your corn kernels, tomato and onion together. Add pesto to taste (you may have some pesto leftover. Spread it on sandwiches, use it as a veggie dip…).

I served my corn salad over a bed of arugula and shredded chicken for a delicious farmer’s market lunch!

Like this recipe? Share it with a friend or leave a comment below.

Anne McCranie is a Portland (Sellwood), 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.

The August Five

August 26, 2016July 3, 2025Anne

Each month Fluid Movement & Massage offers five exercises to build strength and increase flexibility.

This month our theme is length!

Practice lengthening the front, sides, and back of your spine using whatever image works for you – the golden thread, actively reaching your head away from your tail, or the three domes.

Want a personal demo for these moves? Join one of Fluid’s weekly classes or call Anne to schedule a one on one session. (503) 705-4762.

Shoot for one minute of each of these today.

1) Lion Drinking:

From hands and knees, inhale as you slowly bend your elbows and reach the top of your head out, lowering your nose towards the ground.
Exhale to press back to your starting position (this is a smaller move than a push up).
Shoulder and hip stabilization, upper body strength.

2) Thread the Needle:

From hands and knees, inhale as you extend right arm out to the side.
Exhale and reach under your torso twisting and stretching your upper back. Switch sides.
Spinal twist, upper back stretch, hip stabilization.

3) Scissors:

On your back. Round head and shoulders off the mat and hold on behind your right leg, extend left leg out away from you (if your neck or hamstrings do not allow for this stick with the bent knee version shown below below, YOU SHOULD NOT FEEL NECK PAIN).
Inhale as you bring your left leg towards you and right leg away from you, exhale as you switch legs.
Active hamstring stretch, hip and shoulder stabilization, core strength.

4) Split Squat:

Stand at least two feet in front of a Swiss ball (have someone spot you if your balance is unsteady).
Rest your right foot on the ball behind you (you want a right angle at your front knee when you drop into your squat).
Keeping your spine long and belly pulled in, bend your front knee and allow the ball to roll back. Stand back up. One minute per side moving at your own pace.
Leg and back strength and flexibility. Balance training.

5) Tree:

Stand with feet together in Tadasana. Place your left foot on your right ankle (or inner thigh) and turn your left knee out to the side.
Hold for one minute, then switch sides.
Leg strength, hip flexibility, standing balance.

Anne McCranie is a Portland, Oregon based Personal Trainer, Pilates and Yoga instructor and Licensed Massage Therapist. This post is meant to jog your memory about moves we have done together either in class or in a private training session. Please see your health care professional prior to beginning a new exercise program.