Join Anne For Pilates, Gentle Yoga, F.I.T. Classes This Week!

November 19, 2014July 2, 2025anne

It’s COLD out there, and I hear the rain starts back up tomorrow. Looking to take your workout indoors? In addition to my regular classes I am subbing some classes at Sellwood Yoga this week.

Join me!

This week’s class schedule:

9:15 am Pilates, Wednesday November 19th (Sellwood Yoga)
10:30 am Gentle Yoga, Wednesday the 19th (S.Y.)
6:30 pm Pilates, Wednesday the 19th (Fluid World Headquarters)
6:00 pm Energy Flow, Thursday the 20th (FWHQ)
9:00 am F.I.T. class, Friday the 21st (S.Y.)
9:00 am Pilates, Saturday the 22nd (FWHQ)

View the full class schedule here. Classes at the yoga studio are suitable for all levels, drop ins welcome. If you are planning on joining us for a class at Fluid World Headquarters please call or email me to make sure we have room for you. Class size limited to 7 people.

Hope to see you soon!

Anne

(503) 705-4762

anne@fluidportland.com

Fresh Cranberry Orange Relish

November 16, 2014July 2, 2025Anne

Are you hosting Thanksgiving this year? Looking for a simple, flavorful, colorful side dish? Check out this SUPER EASY super quick cranberry relish. No cooking required. All you need is a food processor, cranberries, oranges, a squeeze of lemon and a splash of apple juice. So easy even the kids can help!

The orange peels contain most of the ascorbic acid as well as vitamin C, vitamin A, enzymes and fiber so we leave them on for this recipe. Orange peels are known to be a lung cleanser and may help relieve congestion. The health benefits of eating cranberries include immune support, anti inflammatory and cardiovascular benefits, and reduced length and severity of UTI’s.

Ingredients:

One 8 oz bag of fresh or frozen organic cranberries
2 small organic oranges (mandarins or satsumas)
1/4 to 1/2 cup organic white sugar
2 tsp lemon juice
2 Tbsp apple juice

Directions:

1. Rinse and roughly chop and seed the oranges (leave peels on).

2. Rinse the berries.

3. Place all ingredients in the food processor and process until the mixture forms a slightly coarse texture. You may need to do this in batches if your bowl is small like mine. Start with a 1/4 cup of sugar and add as needed to taste. I like this just slightly sweetened.

4. Chill and serve.

This makes 4 – 6 small-ish servings. Double the recipe if you are serving a crowd.

Anne McCranie is a Portland (Sellwood), Oregon based Licensed Massage Therapist and Personal Trainer. She offers this recipe to tickle your taste buds. Please see your medical professional for specific dietary advice.

Vinyasa Yoga This Saturday at Sellwood Yoga

November 15, 2014July 2, 2025anne

Come flow with Anne this Saturday!

Cultivate awareness, strength and flexibility. Improve your balance. Link your breath and movement in this 75 minute Vinyasa flow.

Vinyasa Yoga at Sellwood Yoga
4 – 5:15 pm
$15 drop in
all levels welcome

Preregister here, or just show up at 4. The studio provides mats, blocks, straps and bolsters.

Anne McCranie is a Portland, (Sellwood) Oregon based Personal Trainer and Licensed Massage Therapist. She offers weekly fitness classes, one on one sessions as well as Fluid’s signature Movement + Massage sessions.

The October Five Exercises

October 7, 2014July 2, 2025Anne

Several of my clients volunteered to pose as fitness models this week. Thanks ladies!

Want to see these live and in person? Join one of Fluid’s weekly classes or call Anne to schedule a one on one session. (503) 705-4762.

Shoot for one minute of each of these moves every day this month.

The October Five

1) Plank Rows:

Start in a plank position holding 5-8 lb weights, with legs as wide as your mat.
Exhale and pull right elbow towards the ceiling, lifting the weight off the ground. Inhale to slowly lower back down.
Switch sides (shoulders and hips do not move, back stays flat).
Back and shoulder stabilization and strength.

2) Seated Yoga Twist:

Sit up tall, bend your right knee and draw your right heel in towards you.
Twist towards your right knee, look over your right shoulder.
Hold one minute, and then switch sides.
Spinal twist, hip stretch.

3) Pilates Leg Circles:

Start lying on your back with feet on the ground.
Lift your left leg (knee can be bent or straight).
Make ten small circles with your leg, keeping hips still.
Switch directions, and then switch legs.
Hip stabilization.

4) King Arthur:

Come into a low lunge with your right foot in front, right knee over your ankle.
Rest your left knee on the ground behind you.
Hold one minute each side.
Hip stretch.

Here’s another version more suitable for sensitive knees:

5) Eagle:

Version 1: Stand on your right leg. Bend your knees and rest your left foot on top of your right foot. Cross your arms in front, giving yourself a big hug.
Version 2: From chair pose, cross your left leg over your right and wrap your left foot around the back of your right ankle, squeezing legs together. Slide your left elbow under your right and twist your arms bringing palms together.
Hold one minute each side (do the modified version if this causes knee pain).
Stretches shoulders and upper back. Strengthens legs, improves balance.

So many great Eagle poses – I couldn’t pick just one! Here using the wall for support:

Team M + M:

And another more knee friendly variation:

Anne McCranie is a Portland, Oregon based Personal Trainer, Pilates and Yoga instructor and Licensed Massage Therapist. This post is meant to jog your memory about moves we have done together either in class or in a private training session. Please see your health care professional prior to beginning a new exercise program.

Sign Up Today For The Sellwood 5K!

October 2, 2014July 2, 2025Anne

The Sellwood Middle School Run/Walk for Education is coming up Sunday, October 19th.

Fluid Movement + Massage is a proud sponsor of this year’s Sellwood 5K!

This amazing community event supports our local Middle School raising funds for teaching and staffing positions. The school is two blocks from Fluid World Headquarters, in fact I can often hear the marimba band playing while I eat lunch. The proceeds from this event go to programs like the marching band, the marimba band, and art classes. This community race will start and end at Sellwood Middle School and loop through the beautiful Springwater Corridor.

I will be running along with a few clients and friends. Join me!

Questions? Please contact Kathy Hart hartomatic@aol.com