The June five are up! Here Anne and her lovely fitness models demonstrate the moves. For a full description please click here.
These photos are meant to jog your memory. If you are new to this type of movement or recovering from an injury please use caution (especially with the roll over). Questions? Contact Anne to schedule a one on one session or pop in to one of her weekly classes by clicking the “schedule an appointment” or “view class schedule” buttons on the right ->
The Moreland Farmer’s Market is in full swing! I walked there yesterday with one of my ladies and we scored Columbia river smoked salmon, two types of salsa from my favorite salsa guy Randall, and fresh salad greens from Abundant Fields Farm. What I like about salad greens from the market is they last much longer than what you get at the grocery store and the taste can’t be beat. We also sampled sausages from Olympia provisions and yummy rosemary hazelnut cookies from Jeff at Aumbites. Speaking of Hazelnuts, David the shell guy told us how Turkey yielded a smaller crop of nuts last year, and this has made Oregon hazelnuts much more in demand. Who knew they grew hazelnuts in Turkey? If you have not yet been to our farmers market be sure to check it out next Wednesday afternoon.
Using ingredients from the market, plus fresh eggs from Homestead Supply and some leftover black beans I had on hand I made what I call “salad eggs” for breakfast.
Most days I shoot for protein and veggies before noon. Occasionally if I am running out the door my breakfast may be a piece of toast and almond butter, or a smoothie, but 9 times out of 10 it is veggies ‘n eggs. Studies show that those who regularly eat a healthy breakfast are better able to maintain a healthy weight.
Using leftover black beans (I had cooked dried beans with onions, garlic and spices in the crock pot over the weekend) I was able to quickly assemble my breakfast this morning in about the time it took to brew my coffee. I scrambled eggs with the salmon, tossed them over a bed of greens, topped them with beans and salsa. Healthy, high protein, fast, easy and delicious! What are your favorite quick and easy breakfast ideas? Share them in the comments below…
Anne McCranie is a Portland (Sellwood) Oregon based Personal Trainer and Licensed Massage Therapist. She loves to talk food, and shares these ideas to pique your interest in healthy eating. Anne’s idea of a “healthy diet” is high quality protein, whole foods including lots of fruits and veggies, and minimally processed ingredients. Please see your medical professional for specific dietary advice.
Yes we are doing yoga this Monday! Are you off for the holiday? Join us for 5:30-6:30 pm Vinyasa Flow Monday May 25th here at Fluid World Headquarters.
Other classes happening this week (all classes held here at 1644 S.E. Clatsop Street unless otherwise noted):
Wednesday 9:15 am Pilates at Sellwood Yoga
Wednesday 6:30 pm Pilates Mat
Thursday 9 am Restorative Yoga
Thursday 6 pm Energy Flow
Saturday 9 am Pilates Mat
Saturday 12:15 Pilates at Sellwood Yoga (I am subbing for Jodi)
All classes are suitable for all levels. Please reserve your spot by clicking the “view class schedule” box to the right ->
Questions? Call Anne (503) 705-4762
Anne McCranie is a Portland, Oregon based Personal Trainer and Licensed Massage Therapist. She offers weekly classes and quarterly workshops including Pilates, Yoga, TaiChi, Healthy Feet, Low Back Care, and Stress Relief. Call her today to find out how to join an ongoing class or start your own small group.
Love your Mother! Treat her to some TLC with Anne.
Mother’s Day is Sunday May 10th and Anne has a deal for you! Purchase a seventy five minute massage gift card for Mom before May 10th and receive a complimentary jar of Fluid’s hand made whipped body butter.
Which part of Mom’s massage experience do you think she will love the most – relaxing on a warm massage table, hands being warmed in the hand warmers, feeling her tight muscles coaxed into relaxation, experiencing seventy five minutes with no one asking her questions…
Forget the flowers and treat Mom to a massage!
Here is a photo of me and my mom from her recent visit to Portland. Love you mom!
Anne offers a combination of craniosacral and Swedish massage. This is a relaxing technique used to relieve stress, headaches, and tight muscles. To schedule online click the “schedule an appointment” button to the right ->. Gift cards must be purchased by May 10th to receive complimentary body butter.
After requests for a more gentle yoga offering I am excited to announce we start a six week Restorative Yoga series next week and you are invited!
Why do I need restorative yoga?
We love to be busy. Pushing, achieving, multitasking. Racing from one appointment to the next, often overbooking ourselves only to cancel at the last minute has become the norm.
No one gives out prizes for eliminating something off your to do list. There is no PR for sitting quietly (although maybe there should be?). Think you are too busy to sit? Believe it or not the more you slow down the more you have time for.
Gentle restorative yoga, meditation, release work and passive stretching all help to improve your brain function, calm your nervous system and open you up both physically and mentally.
Have you ever chewed on a problem for days then when you are in a relaxed place, say just about to fall asleep, the solution just pops into your head? By allowing our bodies an minds to release we become more efficient. I have been guilty of holding on to things (ideas, stuff, people) that no longer improve my life. Letting go is hard work!
Release work is often more challenging, in a different kind of way, than an active vinyasa or power yoga class. If you took part in our Wellness Challenge last fall you may have found the meditation aspect to be the most challenging. Guess what that means you need to do more of? You got it – sitting.
This class allows you to baby step into mindfulness by focusing on gentle calming movements. I find it easier to get into a flow state if I have something to do, verses just sitting.
What is restorative yoga?
We start with release work. By softening and letting go of chronically tight muscles we allow for greater movement options – baby bear, gentle twisting, cat and cow. Next we get organized. With stabilization exercises we ask often underused muscles to kick in – dead bug, single leg lifts. Next up, moderately paced strength and balance work – gentle lunge, tree pose, bridging – to strengthen and stretch larger muscle groups. Lastly flexibility work – including hamstring, hip and shoulder stretches – allow us to release tightness , decrease pain and enjoy greater range of motion.
This class will run for six weeks – April 23rd to May 28th. You may use your class pass ($16 per class) or drop in for $20 per class. All levels welcome.
How do I sign up?
Why on the new online scheduler of course! Click the “view class schedule” box to the right. Type your first and last name into the box on the right and you will be emailed login information. Current clients you have an account already set up, all you need to do is create a password.
Anne McCranie is a Portland (Sellwood) Oregon based Personal Trainer and Licensed Massage Therapist. She offers weekly classes, one on one training and seasonal hikes here in the Pacific Northwest. Call her today to see if this class is a good fit for you. (503) 705-4762.
