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January Five Exercises For Leg Strength, Core Strength And Spine Flexibility

I visited my family for Christmas and found out my 14 year old nephew has been doing yoga. He agreed to be my fitness model for this month’s Five. Here he is (in seventy degree Florida weather) demonstrating this month’s moves.

See if you can do one minute of each of these every day this month. Click here for a full description of these exercises.

 

Chair Pose

David Chair 1.16

 

David Chair two 1.16

 

Downward Facing Dog

Hundreds

Leg Circles

David leg circles two 1.16

 

Seated Twist

David Seated Twist 1.16

Anne McCranie is a Portland (Sellwood), Oregon based personal trainer and licensed massage therapist. Please see your medical professional before beginning a new exercise program. Listen to your body and modify these moves as you need to.

Studies Show Massage Therapy May Boost Immune System Function

Cold and flu season is here, what is your winter wellness plan?

Anne n Linda Massage 2013 (2)

How about scheduling a weekly or monthly massage? Studies have shown that those with compromised immune systems who receive regular massages had stronger immunity as a result.

 

“Researchers working with patients with compromised immune systems have found massage therapy can improve how the immune system functions,” said Jeff Smoot, President of the American Massage Therapy Association (AMTA). “Those same benefits translate to people seeking to fight off the common cold, flu and other seasonal illnesses.”

Contact Anne today to schedule your next massage. (503) 705-4762

 

Anne McCranie is a Portland (Sellwood), Oregon based massage therapist and personal trainer. She offers Swedish massage, hot stone massage, cranio sacral and myofascial release work.

Gluten Free Apple, Cranberry, And Pecan Crisp

Looking for an easy breakfast or dessert that is sure to please a crowd? This not too sweet crisp is easy to assemble and delicious served warm or cold.

Apple Cranberry Crisp 5 12.15

I used a mix of granny smith, red delicious and braeburn apples. Use gluten free oats to make this recipe gluten free. With only 3/4 cup of maple syrup in the filling and 1/2 a cup of brown sugar in the topping the apple and cranberry flavor really comes through and the dish is not overly sweet.

Apple Cranberry Crisp 2 12.15

Ingredients:

Topping

  • 1 cup quick oats
  • 1 cup almond flour
  • 2/3 cup pecans, chopped
  • 1/2 cup brown sugar
  • 1/2 Tsp sea salt
  • 1 stick (8 Tbsps) butter, melted

Apple filling

  • 6 apples cored and chopped into 1″ chunks
  • 2 cups fresh or frozen cranberries
  • 3/4 cup maple syrup
  • 2 Tbsp cornstarch
  • 1 Tbsp lemon juice
  • 1 Tsp ground cinnamon

 

Directions:

1. Preheat oven to 350. Butter a 9 x 13 inch baking dish.

2. Make topping: In a large bowl mix oats, flour, pecans, sugar and salt. Add melted butter and press into small clumps. Put topping in the freezer while you assemble filling.

Apple Cranberry Crisp 1 12.15

3. Make filling: In a large bowl mix apples, cranberries, maple syrup, cornstarch, lemon juice and cinnamon. Pour filling into pan spread it out, pressing the fruit into the corners.

Apple Cranberry Crisp 3 12.15

4. Spread topping over filling, evenly distributing it to cover the apple mixture.

5. Bake for an hour, or until the crust is lightly browned and the filling is bubbly. Let it cool for twenty minutes. Serve and enjoy!

 

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.

December Five Exercises For Core Strength, Improved Balance, And Spine Flexibility

It’s December 5th. Have you been doing your December Five?

This month we tackle challenging moves that require core strength, and hamstring and hip flexibility. Please use your best discretion and modify as needed to keep your body happy and pain free.

The photos below are meant to jog your memory of the work we have done together. For a full description of these exercises click here. Want to see these moves in person? Join one of Anne’s ongoing classes, or schedule a one on one session.

 

The December Five

 

Cat/ Cow:

Open Leg Rocker:

Crow:

Warrior III:

Bow:

 

Anne McCranie is a Portland (Sellwood), Oregon based personal trainer and licensed massage therapist. She offers weekly classes, one on one sessions, and seasonal hikes and outdoor adventures. Contact her to schedule your complimentary consultation today! (503) 705-4762

Gift Certificates For Massage Therapy And Personal Training Packages Available Now!

Gift Certificates Available

Looking for a gift? Treat your loved ones to a session with Anne.

foot care offer Dec 2013

They schedule their time, then choose from any combination of the following:

  • Massage therapy
  • Myofascial Release
  • Thai Massage
  • Craniosacral Therapy
  • Personal Training
  • Pilates, Yoga or Energy Flow classes
  • Balance Training
  • Strength Training
  • Healthy Feet classes
Anne n Linda Massage 2013 (2)

 

Or let Anne put together a package for you that includes any combo of the following:

  • yoga mat
  • cork block
  • yoga strap
  • foam roller
  • Correct Toes (pictured above)
  • theraband
  • Pilates small ball
  • Swiss ball (pictured below)
  • free weights
  • Fluid t-shirt
  • stainless steel water bottle

 

Split Squat 8.15

This is a gift they will surely love.

Questions? Call Anne (503) 705-4762

Goody bag. tshirt. yoga mat. bottle 4.15

 

Anne McCranie is a Portland, Oregon based personal trainer and licensed massage therapist. She is available for one on one sessions by appointment, and offers five weekly classes. Click these links for more info about massage therapy, personal training, group classes, or general questions about Anne’s location, and policies.