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National Walking Day April 2nd, 2014

The American Heart Association has designated Wednesday April 2nd 2014 as National Walking Day.

The AHA recommends 30-minutes of moderate activity, but three 10-minute periods of activity are as beneficial to your overall fitness as one 30-minute session. Walking and other physical activities can relieve tension, anxiety and depression. Walking can boost your immune system, improve your memory, and reduce your risk of cancer and heart disease.

Here are a few of their tips on how to get your co-workers and family members involved:

  • Invite a friend or family member to walk with you.
  • Encourage your employees to go for a thirty minute walk.
  • Change one of your meetings to a walking meeting and let your colleagues know why.

I shoot for 30 – 60 minutes of walking a day and am lucky enough to be able to walk most of my errands here in Sellwood. How can you make a daily walk part of your routine?

Join me for a walk this Wednesday at 10:15. Meet me at Sellwood Yoga (or better yet – join me for my 9:15 Pilates class there, followed by a walk).

Anne McCranie is a Portland, Oregon based Personal Trainer and Licensed Massage Therapist. She is always looking for walking buddies and can be reached at (503) 705-4762.

Spring Break Pilates and Yoga Class Schedule

Got time off this week? Why don’t you join me for a class?

Down Dog Jan 2014

  • Pilates mat class 6:30 Wednesday March 26th – core strength, flexibility.
  • Vinyasa Yoga 4:30 Thursday March 27th – Sun salutations, warriors, standing balance, breathwork.
  • TaijiFit 6 pm Thursday March 27th – “Flow” through a series of standing exercises based on traditional Taichi chuan movements. No experience needed, just follow along. Joint strength and flexibility, improved balance.

 

Click here for Fluid’s full class schedule. Contact Anne to reserve your spot!

Anne McCranie is a Portland, Oregon based personal trainer and Licensed Massage Therapist. She offers weekly classes along with private and semi private training. Call her today for a complimentary consultation (503) 705 4762.

Get Happy To Improve Your Health!

 

Did you know today is the first day of spring (yay!) and it is also World Happiness Day?

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This is the second year in a row for this United Nations sanctioned event and this year they are calling on you to share your happy videos. This event was initiated by representatives from the county of Bhutan, which by the way ranks number 1 on the “Gross National Happiness Index”. This measures several factors including a people’s psychological wellbeing, health, education and living standards.

So why is happiness good for your heath? Studies show that your positive outlook affects your life span, rate of depression, even resistance to the common cold.

Here are some things that make me happy:

  • This video of schoolchildren in Detroit singing Pharell’s ‘Happy’
  • Reading positive news from the Good News Network
  • Going outside in weather like we have today!

What can you do right now to increase your happiness quotient? How do you improve your mood when you are feeling down? Let me know in the comments below…

 

Anne McCranie is a Portland, Oregon based massage therapist and personal trainer. She stays happy by laughing at herself often, getting sun on her face whenever she can and surrounding herself with positive people.

 

 

Study Shows Timing Of Massage Treatments Key To Neck Pain Relief

Do you (or does someone you know) suffer from chronic pain? Did you know that massage has been shown to both improve function and pain levels?

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According to a recent study clients suffering from neck pain found the greatest relief by receiving therapeutic massage several times a week. Researcher Karen Sherman studied over 200 people. Some received no massage, others received thirty minute massages several times a week, others received sixty minute massages one, two or three times a week (how’d you like to be in that group?). Treatment sessions included range of motion testing and pain level assessment.

Sherman found the sixty minute session performed three times a to be the week most effective.

“people getting massage three times a week were almost five times as likely to have a clinically meaningful (meaning important or noticeable) improvement in function and over twice as likely to report a clinically meaningful decrease in pain.”

 

Dr. Fredrick Wilson, a spine specialist at the Cleveland Clinic, stressed the need to use a professional massage therapist.

“If done incorrectly, [massage] can actually cause muscle tightening and spasm,” he said. For neck or back pain, “it seems the training and experience make a difference in the amount of pain relief patients get,” he added.

Do you receive regular massages? I personally get some type of body work (Thai massage, myofascial release, cranio sacral) at least once a month. I view this as part of my health maintenance plan, as opposed to a once a year “treat”.

Pain relief, stress reduction, increased mobility, decreased headaches and jaw pain… want to find out what massage therapy can do for you? What are you waiting for? Contact Anne to set up your next massage today!

Anne McCranie is a Portland, Oregon based Licensed Massage Therapist and Personal Trainer specializing in chronic pain relief. Call her to schedule your complimentary consultation (503) 705-4762.

 

Get Organized With Casey

Who do you know who has recently moved, gone through a divorce, had a baby, changed jobs, brought their parents (or adult children) home to live with them? These life events can all create stress and you need professional help!

Working with an organizer allows you to take control of your life and equips you with the skills to navigate life’s changes with grace. Casey Hazlett is my personal organizer. After my recent move she helped me organize both my physical space and my business expenses so I am prepared to see my accountant this month.

In March and April Casey is offering six complimentary organizing workshops at local libraries.

Come learn her “Seven Strategies For Staying Organized” to reduce your stress and free up more time to do the things you love with the people you love!

Click here to reserve your spot in one of Casey’s March workshops.