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Healthy Feet Workshop Friday March 21st

Celebrate the start of Spring by joining Anne for an evening of treats for your feet!

Your poor feet have spent the winter in boots. It is time to give them some TLC. Whether you suffer from bunions, plantar fasciitis, hammer toes, or general foot pain this class is for you!

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Work out the kinks with myofascial release, sooth painful soles with self massage and build strength and flexibility with a short exercise program that you can do at home, on the road…anywhere! You will dance out of here pain free.

  • Who: You (or anyone you know who suffers from foot pain)
  • What: Sixty minute class incorporating elements of strength and flexibility work and massage
  • When: Friday March 21st at 6 pm
  • Where: Fluid World Headquarters 1626 S.E. Sherrett Street, Portland 97202
  • Why: To make your feet happy

This popular class will sell out and there is limited space available so contact Anne today to reserve your spot.

Want to come to class for free? Post a photo of your feet on Fluid’s facebook page, or comment, like and share one of Anne’s foot photos by Wednesday March 19th and Anne will pick one lucky winner who will receive a free pass to class and a goody bag.

foot care offer Dec 2013

Anne McCranie is a Portland based personal trainer and L.M.T. who loves to share her knowledge of foot health with you! You do not need to have “healthy feet” to join us for this class. Call Anne today to reserve your spot (503) 705-4762.

Should You Heat Or Ice Your Injury?

I was discussing heat vs. ice with my Pilates ladies this morning. When you suffer an injury do you know which therapy is best? As with most things the answer is not black and white.

For years I encouraged my clients to ice. Ice your sore shoulder, ice your bum knee, ice your back after your massage. Why? The R.I.C.E. manta – rest, ice, compression, elevation – had been drilled into my head.

I have recently been suffering from a tight hip (left piriformis and sacral tendon if you must know) and have been applying heat via my grain filled cloth bag (I call it a bucky) several times a day. Rarely do I ice an injury nowadays. Why? First of all it is winter here in Portland and it has been really cold and unusually snowy. I can not imaging putting ice on my body in this weather. Second my condition is one of tightness, so applying heat encourages my tight muscles to relax.

If you ask a Chinese medicine practitioner or acupuncturist about heat vs. ice they are likely to tell you that pain equals blocked chi (energy) and heat moves the chi. When treating an injury this is what we want, movement, not stagnation.

So when is it appropriate to ice? When you have an acute injury that involves swelling, or feels “hot” ice may help relieve swelling and bring temporary pain relief. A perfect example of this, one of my ladies twisted her ankle playing soccer on Monday. She iced her ankle and within 48 hours her pain had subsided. Ice temporarily numbs the area, provides pain relief, and reduces swelling.

We could have a long discussion about how swelling is your body’s natural response to an injury and weather or not it is wise to jump in and stop this. This clinic for example eschews ice entirely for treatment of ligament and tendon injuries and suggests a M.E.A.T. treatment protocol instead.

Here is a basic guide.

Ice:

  • Acute injuries – twisted ankle
  • Swelling – jaw pain after oral surgery
  • Headaches – place a bag of ice in a pillowcase and rest it over your eyes

Heat:

  • Chronic injuries – tight shoulder from that college skiing incident
  • Tight muscles – especially low back, hips, hamstrings
  • Tight tendons – like the Achilles
  • Before exercise – warm shower or bath before your strength or cardio session

Be careful to not overdo it – 20 minutes at a time will provide relief without irritating the tissue, and always place a cloth or pillowcase between your skin and the hot or cold object.

 

Anne McCranie is a Portland, Oregon based Licensed Massage Therapist and Personal Trainer. Please see your healthcare provider for specific medical advice.

Share Your Love Story And Win A Massage Gift Certificate

This month’s contest is all about LOVE!

Yes Valentine’s Day is this month. Did you know February is also heart awareness month? Today, in fact is the American Heart Association’s National Wear Red Day. Heart disease remains the number one killer of American women, in fact in the U.S. 1 in 4 women die from heart disease. The CDC outlines steps you can take to maintain a healthy heart. These include maintaining a healthy weight, eating a healthy diet, and getting regular exercise.

Did you know that love is good for your heart?

  • Spending time with a loved can lower your blood pressure
  • Hugging a loved one releases oxytocin, the feel good hormone which helps to reduce stress
  • Writing a love letter can lower your cholesterol
  • Holding hands can calm your nerves reducing stress and anxiety

When have you felt showered with love? I feel loved all the time! At least once a day my heart is warmed by an experience with one of my clients (and often my client’s children – love these little nuggets!)

Share your love story on Fluid’s facebook page and you could win a thirty minute massage gift certificate!

 

*Fine print: post a love story that resonates with you on Fluid’s facebook page. This could be how you got engaged, a photo from the day your child was born, a love poem, even thoughtful words from a dear friend. You must post by February 14th, 2014 to be entered to win and the winner will be announced in Fluid’s March newsletter. To sign up for Fluid’s monthly newsletter enter your email address in the box on the right ->

Top Fitness Apps For a Healthy 2014

Here we are in February already!. How are you doing with your 2014 goals? Here are a few of my favorite fitness apps. Did I miss any? Leave a comment below and let me know about your favorites.

7 Minute Workout

“I don’t have time to workout.” Well you have seven minutes don’t ya?

Includes a warm up and a variety of upper body and lower body exercises you can do using minimal equipment.  I did not care for the dinging during the thirty second intervals. I did like the little party at the end. This app would work really well for those who have strength training experience in a class or with a personal trainer, know basic moves like wall sit and side plank and just want a quick and simple workout.

Overall rating: 8

Couch To 5K

“I just signed up for the Shamrock Run and have not put on my runners since 2013”

This is a progressive periodization program that will have you running a 5K in two months. I like that it includes a warm up, and jogging/ walking intervals. Marathon coaches like Jeff Galloway use the run/walk technique to train injury free. One of my clients has been using this app since January and so far he has not missed a training session! This is great for those who are looking to ease back into running without getting injured.

Overall rating: 10

My Fitness Pal

“I need specific guidance on nutrition, calories, activity, tracking my progress with hard numbers to see my results.”

This app does everything except drive you to the gym. You start by entering your age, weight and desired result (weight loss for example). You are given a calorie count for the day. You input your food and activity and it adjusts your numbers throughout the day. If you are into graphs, pie charts and numbers this is for you. Want to meet friends for happy hour? Check your numbers to see if you are allowed that glass of wine or dessert.

Overall Rating: 9

 

Fit Radio

“I need a stream of music set to a certain beat to keep me motivated during spin class.”

Music mix that gives BPM (beats per minute) so you can match your cadence to the bass line on your favorite tunes. Variety of music styles, the sample I listened to on the “classic rock” station included a pumped up version of Pat Benetar’s “Hit me with your best shot” into Frankie Goes To Hollywood’s “Relax”. I like the seamless flow from one song to the next, however the club like quality of the music did feel a little too much like a spring break party in Cabo (gee you’d never guess I’m almost 40 by that statement).

Overall rating: 6

 

January Five Exercises – Downward Facing Dog – Adho Mukha Svanasana

Have you been doing your five this month? Here is one of them – Downward Facing Dog. Want to get lots of bang for your buck? This is the move for you. Shoulder and hip opener, spine and hamstring stretch, core strength, a little bit of everything! This move energizes your brain and may help relieve depression, stress and insomnia and improve digestion.

Here is the version I recommend for those new to yoga, or if you have tight hamstrings or shoulders.

Down Dog .modified.

See how my knees and elbows are bent? I have space between my ear and shoulder and my back is long.

This version requires more strength and flexibility:

Down Dog Jan 2014

Let’s try it together:

  • Start from hands and knees or a plank.
  • Press hands and feet into the mat and send your tail (sitz bones) to the ceiling.
  • Imagine you are pulling the mat apart.
  • Hold for one minute (if you are able to do so without pain).

Start with one minute today and see if you can increase your time held to two or three minutes by the end of January (please see safety precautions below…)

 

Anne McCranie is a Portland, Oregon based personal trainer and Licensed Massage Therapist. She holds weekly yoga and Pilates classes in her Sellwood studio. These photos are meant to be reminders of the exercises we have done together, so that you can continue your work at home.

Consult with your medical professional prior to beginning an exercise program. Spending long periods upside down is contraindicated for those suffering from unmanaged high blood pressure.