I have been surprised by the amount of moans and groans (and occasionally cursing) I’ve been hearing when we do this move! I figured Burpies was going to be the exercise everyone loved to hate this month.
Plank Rows, one of the October five, are deceptively difficult if done correctly. Start with your knees down on the mat, as wide as the mat. Then move to straight knees and a more narrow stance as you get stronger.
Here is a perfect example of neutral spine, shoulders down away from ears, long neck, and level hips and shoulders.
These photos are meant to jog your memory of moves you and Anne have done together. Do not do any exercise that causes you pain. Questions? Contact Anne to schedule a one on one session or join an ongoing small group class.
The September Five are here! Can you commit to doing these moves for one minute everyday this month?
These photos are meant to be used as a reminder of the work we have done together. Please use your best judgement when doing these at home and if any of these exercises cause you to be in pain stop, reorganize yourself, and modify your movement as needed.
Want to see these demonstrated in person? Call me to set up a one on one session or join one of Fluid’s weekly ongoing classes. Click the “View class schedule” button to the right to sign up for one of Fluid’s weekly Pilates, yoga, Tai Chi, or Strength and Cardio classes.
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.
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 for one minute, then switch sides.
3) Camel:
Ok my fitness model (above) is demonstrating the most advanced version of this pose. If you are not in your 20’s with a super flexible spine please start kneeling (pad your knees if needed). 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.
4) Corkscrew:
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.
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.
Anne McCranie is a Portland (Sellwood) Oregon based Personal Trainer and Licensed Massage Therapist. She offers these photos to jog your memory about moves we have done together as a team. Please see your medical professional before beginning a new exercise program.
Are you able to play with your kids (or grand kids) or are aches and pains holding you back? Were you able to spend enough quality time with your loved ones this summer or were you chained to your desk? Are you happy with your current fitness, nutrition, and stress level?
How would you like to pop out of bed every day pain free? Reach down to pick up your dog without fear of injuring your back? Cruise by the box of donuts in the break room without batting an eye?
Ready for the new healthier, happier you? Join me for Fluid’s Wellness Challenge 2015!
You all gave me lots of great feedback about last year’s challenge – what worked and what left you feeling frustrated. I have implemented a few changes to make this year’s challenge even more successful!
Why: To look and feel your best! To again enjoy the activities you once loved. To create new healthy habits!
What: Six week challenge. Weekly assignments that include simple mindfulness, nutrition, and fitness activities that can be done anywhere using minimal equipment
Who: You! And your Fluid family. The challenge is open to anyone, you do not have to be a current Fluid client to participate.
Where:Anywhere! The challenge will be communicated and tracked online and via email so even if you are traveling this month or live outside of Portland you can participate! You are welcome and encouraged to attend both the welcome meeting and a wrap up party at Fluid World Headquarters – 1644 S.E. Clatsop Street in Sellwood.
How: Call, or email Anne to register by September 14th. At the start of each week Anne will email your assignment. At the end of that week you report your success. The group with the most total points at the end of the challenge wins fabulous prizes!
When: Contest runs September 21st to November 1st 2015.
What exactly are you getting into? Here is a preview of week one:
1) Walk for ten minutes a day
2) Sit quietly for five minutes a day
3) Keep a daily food journal
Contact me via email, phone or in person to sign up for the challenge by September 14th.
This year you have three pricing options to choose from.
Option #1:
You receive a welcome handbook, weekly emails guiding you through the challenge, an online forum (facebook page) where you can share tips and feedback with your Fluid family members, a welcome meeting where you will meet your group, familiarize yourself with the exercises, take a short guided meditation and discuss goal setting and success tips, and a wrap party at the end of the challenge to celebrate your success!
$50
Option #2:
All of the above (emails, handbook, welcome meeting, wrap party) plus six weekly classes – one class per week to be used between September 21st and October 31st – and a fluid t-shirt (see photo below) and water bottle.
$150
Option #3:
All of the above (weekly classes, emails, handbook, welcome meeting, party, shirt, water bottle) plus six weekly check-ins with Anne. Thirty minutes of facetime with Anne each week to be used as you like: coaching, goal setting, discussing your food journal, or going through a workout (or any combination of the above). These can be done in person, over the phone or via skype. AND one ninety minute massage!
$400
Still have questions? Call or email me. I am so excited for you to join me on this journey!
Remember you have to be in it to win it! You must register with Anne by September 14th.
Anne McCranie is a Portland (Sellwood) Oregon based Personal Trainer, and Licensed Massage Therapist. She offers private sessions, Pilates and Yoga classes and seasonal hikes and group activities.
Contact her today for your complimentary consultation. (503) 705-4762
Do you (or does someone you love) suffer from chronic headaches or migraines? Studies have shown that Craniosacral Therapy can help to reduce the intensity and severity chronic headaches and migraines.
What is Craniosacral Therapy?
This light-touch modality (the pressure used by therapist is less than the weight of a nickel) helps to release restrictions in the dural tube, the area surrounding your spinal cord, normalizing the cranio sacral system and allowing these structures to function at optimal levels.
Can I try a sample of this work?
Yes! I often finish each massage session with a few cranio “holds” as they are called. If you have noticed me cradle the base of your skull with my fingertips or hold one hand under the back of your head and one hand under your pelvis this is craniosacral (and if you have not noticed because you were floating away in a state of bliss then it worked!) My clients report deep relaxation, reduced stress, some people even report a “bobblehead” feeling after I loosen the tissues in their neck. I also offer sixty, seventy five and ninety minute sessions where we follow a ten step protocol to address all parts of the craniosacral system.
Not able to get in to see me right away? Here are a few self care tips for reducing headache pain at home:
Apply an ice pack wrapped in a pillowcase or thin towel to your forehead, temples, or the back of your neck.
Apply gentle, steady pressure to the painful area with your index finger or thumb. Maintain pressure for 10 to 15 seconds, then release.
Sit, or lie quietly in a low-lit room. Turn on soft music, close your eyes and imagine tension dripping away from your neck and shoulders.
Try the simple neck release we often do in Pilates and yoga class – lie on your back and gently and slowly roll your head side to side, then make small slow circles.
Anne McCranie is a Portland (Sellwood) based Personal Trainer and Licensed Massage Therapist. She offers movement and massage packages for optimal health. To book your next appointment call her today at (503) 705-4762, or click the “schedule and appointment” button to the right ->
Looking for something to do with your zucchini harvest? How bout slicing your squash and topping it with this fresh lemony hummus? I love this recipe for it’s simplicity and easy preparation. Most of the ingredients you likely have in your fridge, pantry or garden. Tahini (sesame seed paste) can be found at most grocery stores. It’s savory, nutty flavor rounds out the spicy garlic, fresh acidic lemon and sweet basil.
This high protein, high fiber snack has been shown to aid in weight loss, and reduce cholesterol. Garbanzos (also called chick peas) are a nutritional powerhouse providing iron, calcium, folate and loads of other vitamins, minerals and amino acids plus a healthy dose of fiber.
So easy to make, this would be a good project to tackle with the kids. You basically just dump everything into a food processor (or chop the garlic and basil by hand and then mash everything together with a potato masher). My philosophy is the more garlic the better so I used 4 large cloves per one can of beans. You can adjust this amount to suit your taste.
Try it and let me know what you think in the comments below…
Lemon Basil Hummus
Ingredients
1 lemon
3-4 cloves of garlic
1 Tablespoon of olive oil
1 handful fresh basil leaves
1 15.5 oz. can of Garbanzo beans, rinsed and drained
1-2 Tablespoons of tahini (I found the tahini sauce pictured above at Trader Joe’s)
1 teaspoon salt
Directions
Zest about half of the lemon, peeling off just the yellow rind, not the white pithy part. Slice the fruit and squeeze the lemon juice into the bowl of a food processor. Add the zest to the bowl as well.
Add garlic cloves to the lemon juice, pour in olive oil and process until the garlic is minced.
Add the fresh basil leaves, garbanzo beans, tahini and salt and blend until smooth
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.
