Fluid Wellness Challenge 2015 Starts This Month!

September 1, 2015July 3, 2025anne

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 21^st 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 21^st and October 31^st – 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

Craniosacral Therapy Provides Relief For Chronic Headaches and Migranes

August 28, 2015June 24, 2025Anne

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 ->

Lemon Basil Hummus

August 7, 2015July 3, 2025Anne

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.

August Five Exercises For Leg Strength and Spine Flexibility

August 2, 2015July 3, 2025Anne

The August Five are up! Can you spend one minute doing each of these exercises today? Below you will find photos of the moves. Click here for more detailed descriptions.

Want to experience these in person? Click the “schedule an appointment” box to the right to for a private session with Anne, or the “view class schedule” button to sign up for one of this week’s classes. Next class on the schedule is Monday 5:30 Vinyasa yoga. Also this week, two Wednesday Pilates classes, Thursday morning Restorative yoga, Thursday night Energy Flow, Friday F.I.T. and Saturday morning Pilates.

The August Five

1) Lion Drinking

2) Thread the Needle

3) Scissors

4) Split Squat

5) Tree

Anne McCranie is a Portland, Oregon based Personal Trainer and Licensed Massage Therapist. She offers these photos to jog your memory. Please see your medical professional before beginning a new exercise program.

Hike With Us Saturday July 25th, 2015

July 23, 2015July 3, 2025anne

Check out this recent New York Times article about how walking in nature positively affects your brain. Want to reduce anxiety, sleep better, and improve your mood? Join us for our next hike is this Saturday July 25th. Location to be determined. We will head out around 1:30 or 2 to a location close to Portland for a few hours. Expect to be back to town around 6 pm.

Anne McCranie is a Portland, Oregon based Personal Trainer and Licensed Massage Therapist. She loves sharing her favorite Portland area hikes with you. No experience necessary. Please take full responsibility for yourself and your fitness level/ hiking abilities. You are encouraged to bring your own water, snacks and the “hikers ten“. Call Anne for details. (503) 705-4762.