The January Five

January 2, 2015July 2, 2025Anne

Here are your January Five Exercises! Why not kick off the new year with daily activity? Shoot for one minute of each of these every day. For a more detailed description of these moves click here.

Please consult your health care professional prior to beginning a new exercise program. These photos are meant to jog your memory of the exercises we have done together. If you have questions, or need one on one instruction join one of Anne’s ongoing classes (check the calendar here to the right –>) or contact her to schedule a private session (503) 705-4762.

1) Hundreds:

Pulse arms up and down like you are banging on a drum, inhale for 5, exhale for 5.

2) Leg Circles:

Inhale and exhale as you trace a small circle on the ceiling with your knee (or foot). Ten times each direction then switch legs.

3) Down Dog:

From hands and knees, press your hands flat and lift your hips towards the ceiling to come into and upside down “V”.

4) Triangle:

Stand with your right foot three feet in front of your left, arms and legs straight. Rest your right hand on your right leg. Extend left arm to the ceiling.

5) Seated Yoga Twist:

Hug your left leg and twist towards your left knee, looking over your left shoulder.

Gluten Free Ginger Apple Crisp

December 3, 2014July 2, 2025anne

This week I went to my first Holiday party of the season and brought this apple crisp. It was easy to put together, and contains natural, healthy, easy to find ingredients (I found everything for this recipe at the Sellwood New Seasons).

Still have cranberries left over from Thanksgiving? Add them to this not too sweet apple crisp. Fresh cranberries (as opposed to dried berries with added sugars and dyes) provide a host of health benefits. Eating foods like berries that are loaded with Vitamins C, E and fiber may help lower blood pressure, reduce your chance of heart disease and stroke and help protect your gums. Plus they turn the apples in this dish a pretty pink color.

Apples are another nutritional powerhouse. Most of the antioxidants are found in the peel so choose fresh, local organic varieties when possible and leave the peels on for this recipe. Ginger contains powerful anti inflammatory properties, and has been shown to reduce arthritis pain, reduce nausea and boost the immune system – just what we need this time of year.

Try this recipe and let me know what you think…

Gluten Free Ginger Apple Crisp

Ingredients:

• 1 tablespoon organic unsalted cultured butter

Filling:
• 6 large baking apples, thinly sliced
• 1⁄2 cup finely chopped fresh cranberries (I used a food processor to chop these)
• 4 tablespoons pure maple syrup
• 1 tablespoon lemon juice
• 1 tsp lemon zest
• 3 tablespoons finely chopped crystallized ginger
• 1 teaspoon pure vanilla extract
• 1 tablespoon organic cornstarch

Topping:
• 1 cup oats (not instant)
• 1⁄2 cup demerara sugar
• 1 teaspoon cinnamon
• 1/2 cup chopped walnuts
• 1⁄4 pound organic unsalted cultured butter, cold and cut into small cubes

Instructions:

1. Preheat oven to 350.
2. Generously grease a 9 x 13 baking dish with butter.
3. Toss the apples, cranberries, maple syrup, lemon juice, ginger, vanilla and cornstarch in a large bowl. Mix well.
5. Spread the fruit mixture into the buttered pan.
6. In a separate bowl, combine the topping ingredients.
7. Spread the topping on the fruit, making sure all the apples are covered.

Bake until fruit is cooked through and topping is lightly browned, about 45 minutes. Cool for 10 minutes. Serve warm or at room temperature.

This is a great bake ahead dish. Prep and bake it off in the morning (or the night before). Warm it up in the oven while you are eating dinner and it will be hot and ready for dessert!

Anne McCranie is a Portland, Oregon based personal trainer and licensed massage therapist. She believes in whole, minimally processed foods, and butter! (yes butter is a health food) Anne is not a doctor or nutritionist. Please see your medical professional for specific dietary advice.

The December Five Exercises

December 1, 2014July 2, 2025Anne

Holy cow can you believe it is December! Here are this month’s exercises. Last month we focused on maintaining parallel legs and a level, neutral pelvis during moves like the Leg pull and Warrior III. This month we work in a “turned out” or externally rotated hip/leg position for Warrior II, Side Angle and the elusive Crow.

Ah the crow. While technically considered an arm balance you will have much more success with this move if you view it as a core strength exercise.

The photos and basic descriptions below are meant to jog your memory of the moves you have done with me. Only execute the exercises (or variations of) that are suitable for you and your current fitness level. Click here for detailed descriptions of these moves and modifications.

Want to see these in person? Join one of Anne’s six weekly classes or contact her to schedule some one on one time.

1) Warrior II

Side lunge, arms outstretched, front knee over your ankle.

2) Side Angle

From a side lunge, rest your front hand on your leg or a block and stretch your back arm up.

3) Crow

Squat low, rest shins on upper arms, lift your feet.

4) Single Leg Kick

Kick left heel towards your hip, extend your leg. Switch legs alternating left and right kicks.

5) Flight

Prone spine extension. Hold for five breaths.

Anne McCranie is the owner of Fluid Movement + Massage in Portland, Oregon. She offers personal training, small group classes and massage therapy out of her Sellwood studio. Anne encourages the combination of movement + massage to aid in pain relief, build strength, increase flexibility, and improve body awareness. Call her today for your complimentary consultation (503) 705-4762.

Fluid T-Shirts Are Here!

November 30, 2014July 2, 2025anne

Looking for a holiday gift for your fitness minded friends (or yourself)? Fluid has you covered.

You are going to love our new T-shirts! Stop by and pick out your favorite color this week.

I have already received great feedback from my ladies about the length (I personally like shirts that come down past my waistband), the soft stretchy material and that they have washed and even dried them without shrinking.

Super soft cotton blend available in three styles: women’s fitted scoop neck long sleeve, women’s short sleeve, and a more traditional style men’s short sleeve. Check out my ladies modeling the short sleeve women’s cut below…

And yours truly in the black long sleeve…

Short sleeve fitted women’s scoop neck $15 – available in pink, navy blue, royal blue and grey.
Short sleeve men’s traditional t-shirt style $15 – available in navy blue, brown and grey.
Long sleeve women’s fitted $20 – available in navy blue and black.

Contact Anne for shipping options and specific sizes and colors. (503) 705-4762

What Are You Thankful For?

November 20, 2014July 2, 2025anne

I am thankful for you!. I am surrounded by a diverse group of supportive, fascinating people and I appreciate each and every one of you!

Thanksgiving is coming up and I have been thinking about all the things and people I am thankful for. Did you know that cultivating gratitude can improve your health? Research shows that grateful people are better able to cope with stress, have improved immune function, sleep better, and exercise more regularly than those with a less optimistic outlook.

You have probably heard me talk about my Grannie Mattie. She was always positive. Always! Once I asked her if she ever got depressed and she said “sometimes I think about Grandpa (who is deceased) and I get sad, but then I just think of something funny one of your kids said when you were little and then I laugh and laugh!”

Want to train your brain to be more optimistic? Here are three things you can start doing today:

Keep a gratitude journal. Once a day, preferably first thing in the morning, write down one thing you are grateful for. And yes there’s an app for that.
Think of the good times. Stuck in traffic? Stressful exchange with a co-worker? Think back to a happy moment from your past (just like Mattie did).
Say thank you. Thank someone who did something nice for you either in person, via email, or sit down with pen and paper and write a thank you note.

This month I challenge you to share your gratitude. What are you thankful for? Leave a gratitude post on Fluid’s facebook page and you could win a massage gift certificate. Winner will be announced on the December newsletter.

What newsletter you say? Sign up for Fluid’s monthly newsletter by adding your email address in the box up there on the right ->

Anne McCranie is a Portland (Sellwood), Oregon based Personal Trainer and Licensed Massage Therapist. She offers integrative movement + massage sessions to help you care for your body and mind.