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Taijifit At Sellwood Yoga Thursday November 14th, 2013

Come flow with us!

Looking to try something new? How about an exercise program that reduces stress, lowers blood pressure, improves joint function, strengthens muscles in your legs, back, arms, and improves your balance?

Join Anne for Taijifit. This hour and fifteen minute class based on traditional Tai Chi Chuan forms is perfect for those new to Tai Chi or Qi Gong. Nothing to memorize, no form to learn, just follow along.

  • Thursday November 14th
  • Sellwood Yoga – 7970B S.E. 13th ave.
  • 7:30 to 8:45 pm
  • $15
  • Preregister here

No experience necessary.

 

 

*The above class is a one time offering at Sellwood Yoga. Anne also offers a Taijifit series here at Fluid World headquarters Thursdays at 6:00 pm. We have three dates left in the fall series – November 7th, 21st and December 5th. Click here to view Fluid’s updated class schedule. Call or email Anne to reserve your spot in any of these classes. (503) 705-4762

‘Keys To Digestion’ Workshop This Sunday With Shawn And Minga From Metta River Integrated Wellness

Confused about what defines a “healthy diet”?

Want to learn more about the role digestion plays in your health and wellness picture? Join Nutritional Therapist Shawn Kinsella and Yoga Therapist Minga Lily for an afternoon of movement, education and food! Minga starts the afternoon off with a relaxing therapeutic movement session. Shawn will then educate us on the science of digestion. Lastly we share a delicious meal of traditionally prepared whole foods provided by our hosts.

  • Sunday November 10th 12-3pm
  • Vibrant Studios, 1532 SW Jefferson St. Portland, OR, 97201
  • $40 payable to Metta River

To register: email info@mettariver.com or phone 503-234-0325 more info at www.mettariver.com

 

*You must preregister for this event. Anne will be attending this event, but is not hosting or organizing it. This is something I am excited about and wanted to share with you.  Please contact Shawn directly at info@mettariver.com to reserve your spot.

Citrus Quinoa Spinach Salad

This month I am bucking the pumpkin trend! Don’t get me wrong I do love pumpkin bread, pumpkin pie, pumpkin lattes but it is only barely November and I am already pumpkined out for crying out loud. Anyway one of my ladies recently told me about how much she loves this salad and I wanted to share it with you. Cook the quinoa as you prepare the salad (not ahead of time). Adding the warm quinoa wilts the spinach and incorporates the cheese and dressing.

salad 11.13

Quinoa (pronounced keen-wah, not queen-o like the superstitious sports fan says in this funny commercial) is a nutrient dense food with anti inflammatory properties. Studies show that a diet rich in colorful veggies, like spinach, may reduce your cancer risk. Did you know that your body absorbs nutrients more easily when you eat your veggies with a good dose of fat? Click on this article to learn more.

This salad starts with just a few basic ingredients – spinach, quinoa, lemon, feta, olive oil and green onion. I added pecans and garlic, feel free to jazz it up as you see fit.

spinach quinoa salad 11.13

Citrus Quinoa Spinach Salad

Ingredients:

  • 1/2 cup quinoa
  • zest and juice of 1/2 lemon
  • 2-3 tablespoons of extra virgin olive oil
  • 1 tsp red chili flakes
  • 1 garlic clove, pulverized
  • pinch of sea salt and pepper
  • 6 oz baby spinach leaves, rinsed and drained
  • 1/4 cup sliced green onions
  • 1/4 cup toasted pecans
  • 1/4 cup crumbled feta cheese

Prep:

Cook quinoa according to package directions (I cooked mine in the rice cooker – 1 part quinoa to 2 parts broth for about 15 minutes). Meanwhile, whisk together lemon zest, juice, olive oil, chili flakes, garlic, salt, and pepper in a large bowl. Add spinach, onions, and pecans. Mix in warm quinoa and sprinkle with feta.

Anne McCranie is a Portland, Oregon based personal trainer and licensed massage therapist. She offers this recipe to tempt your taste buds. Please see your medical professional for specific dietary advice.

Client Testimonial – Decreased Low Back Pain From Pilates And Yoga

Man I love to hear success stories! This week one of my clients told me how her regular Pilates and yoga practice has helped reduce her low back pain. She has suffered from chronic back pain that was always hovering around a 3-4 out of 10. For the past two years she has been doing Pilates and Yoga with me twice a week plus walking and stretching on her own. Her back pain in now almost nonexistent.

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For a sample of Anne’s back stabilization exercise series click on this video (Please see your health care professional for specific medical advice).

Want to be pain free? Call Anne today to see how her customized movement + massage programs can help you!

(503) 705-4762

 

Anne McCranie is a Sellwood (Portland, Oregon) based massage therapist/ personal trainer. In her classes she incorporates Pilates and yoga exercises, strength work and myofascial release to keep her clients pain free. 

Build Core Strength With Plank Rows

This exercise has caused the most moaning and groaning from my clients so far this month. Here Rick demonstrates one of the October Five – Plank rows.

Rick Plank Rows October 2012

Start in a plank with feet as wide as the mat (knees down if needed). Now lift one hand. Keep your plank position, nothing else moves.

Rick Plank Rows 2 October 2012

This exercise works upper body, core, back, legs – everything! If you do not have access to dumbbells start in a plank and just lift one hand.