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January Facebook Contest – New Year’s Resolutions

Last month I challenged you to post your food photos on Fluid’s facebook page. For posting a photo of her yummy homemade cobbler Jane won herself a massage gift certificate. Congratulations Jane!

This month – New Year’s Resolutions!

Post your New Year’s resolutions by January 31st and you could win a thirty minute personal training session with Anne.

What are you letting go of? What new habit have you added? Are you working towards a fitness goal? Maybe you are tweaking your schedule to allow for more fun, relaxation, or time with family? Tell me about it.

Personally I am continuing my pull up challenge. My goal is to be able to do one unassisted pullup (without jumping) by the end of the year. I also tend to be a worrier so when I hear the little monkey in my brain start to go nuts I say “I don’t have to worry about this right now.” I’ll keep you posted on my progress…

 

Anne McCranie is a personal trainer and Licensed Massage Therapist in Portland Oregon. She works with her clients one on one and is small groups using a combination of movement + massage to aid in pain relief, assist in weight loss and build strength and flexibility. Contact her at (503) 705-4762 to schedule your consultation today.

 

Spicy Veggie Soup

Anybody else recovering from an overindulgent holiday? This month I am making a concerted effort to include more veggies and less sugar in my diet.

Are you looking for healthy meal ideas? Try this veggie soup courtesy of my buddy Laura. This soup is so creamy and delicious I couldn’t believe it was dairy free and vegan. Keep reading for the secret ingredient…

 

soup

 

Ingredients:

  • 2 Tbsp of olive oil
  • 3 large carrots
  • 4 large ribs of celery (plus the inside ribs, with all leaves attached)
  • 1 large onion
  • 1 large head of broccoli, including stalk
  • 3 cloves of garlic
  • 1 small box (8 oz) of mushrooms
  • 1 small jalapeno
  • 2 cups potato stock*
  • 1 tsp thyme

Method:

  1. Roughly chop all your veggies (you will be blending them later).
  2. Saute in olive oil in a stock pot over med-high heat for a few minutes until they are slightly browned.
  3. Add potato stock and bring to a boil. Cook until veggies are soft, an hour or so.
  4. Turn off heat and let sit for a half hour.
  5. Transfer to blender and blend (NEVER BLEND HOT LIQUIDS) and pour back into soup pot.
  6. Add thyme, reheat soup and serve.

*potato stock is the leftover salted water from boiled potatoes. This gives the soup a creamy texture. You may also use chicken or veggie stock.

 

Anne McCranie is a Portland Oregon based personal trainer and Licensed Massage Therapist. She offers this recipe to pique your interest in healthy foods. Please see your medical professional for specific dietary advice.

December Deals – Week Four – Buy Two Get One Free

Did you forget anyone on your list (or wake up to coal in your stocking?) Here is your last chance to score a Fluid December Deal! Buy two hours of training with Anne and receive a one hour massage for free.

Anne n. Mom Rows edit 6.10 (2)

What a way to kick off the new year! You and Anne will discuss your goals, then Anne will take you through a customized program that may include Pilates, yoga, strength and/or flexibility work. Treat yourself to a reward massage after your hard work.

rllr3

*Total cost for three hours of one on one time with Anne is $160. You must purchase this deal by Monday December 30th. You have one year to use your sessions. You may use your time with Anne for personal training and or massage therapy. Anne does not offer refunds on packages. You may use these sessions yourself or give them as a gift.

Fluid December Deals Week Three – Home Exercise Program And Equipment

Home exercise program and equipment. $75

 

Let’s face it, I’m a minimalist. Especially when it comes to fitness equipment. While I have been known to pull out multiple props during class (foam rollers, magic circles, blocks, straps, bands, tennis balls…) we often do an intense (and fun) workout using minimal or no equipment. One of my favorite toys is the Swiss Ball. You can use it for strength and core work – think squats, help with your standing balance poses like Warrior II, and for relaxation and flexibility work with back bends and restorative poses. An exercise band slips easily into your suitcase for workouts on the go. With these two tools you can get an effective workout in minutes a day.

 

ball and band 12.13

This package includes:

  • Swiss ball
  • exercise band
  • sixty minute strength session with Anne
  • home exercise program

You will meet with Anne here in her Sellwood studio and go through a personalized exercise program. Leave feeling longer and stronger and with a list and explanation of the exercises we did. With your ball, band and program you can continue your work at home.

*fine print: You may purchase this for yourself of give it as a gift. One deal per person. You have one year to use your training session with Anne. You must contact Anne by Monday December 23rd to take advantage of this offer.

Congratulations To Juliana Our November Facebook Photo Contest Winner!

Juliana is our November winner! She posted a lovely beach yoga photo on Fluid’s facebook page and won herself this bunny yoga poster.

Juliana bunny yoga 1 12.13

 

As you can see she is very excited about the bunnies!

Juliana Bunny 12.13

Want to be our December winner? This month I am looking for your food photos. Post away the good, the bad, and the ugly and you could win a thirty minute massage gift certificate.

 

*Fine print: post your food photos (yes any type of food, it does not have to be “healthy”) on Fluid’s facebook page by December 31st and you could win a gift certificate for a thirty minute massage with Anne. Winner will be announced in Fluid’s January newsletter. If you do not receive Fluid’s monthly newsletters and would like to please sign yourself up in the box to the right ->