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Free TaiJi Fit Class Thursday May 9th 2013

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You may have heard me talk about the recent training I did with David-Dorian Ross. If I have seen your face in the past weeks you have experienced some of these moves as I have been starting off my classes and private training sessions with a few TaiJiFit bits.

My clients have been raving about this work. I have noticed how starting each session with a few minutes of flow allows my clients to quickly become centered, focused and relaxed.

Want to flow with us? Head on down to Pilates Bodies in Lake Oswego on Thursday May 9th from 6 – 7 pm for a free TaiJi Fit class with David-Dorian himself. This class will fill up so sign up here today to reserve your spot.

 

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A moving meditation, this work is a safe and effective way to build strength, ease joint pain, lose weight and lower your blood pressure.

What can TaiJiFit do for you? Join our Wednesday morning class in Sellwood and find out. Email or call me (503) 705-4762 Anne@FluidPortland.com to reserve your spot.

Click here for Fluid’s full class schedule.

 

Anne McCranie is a Portland Oregon based Licensed Massage Therapist and ACE certified personal trainer. She works with her clients one on one and in small groups using a combination of movement + massage to build strength, improve body awareness and reduce chronic pain. Contact her today to find out how her signature movement + massage program can help you look and feel your best!

May Five Exercises 2013 – Core Strength, Back Strength, and Balance

Here are your May Five 2013 Exercises. Try for one minute of each of these every day this month.

May Five Exercises

 

Anne Side Angle May 2012

1) Side Angle:

  • Start in Warrior II (side lunge) with right knee bent, left leg straight.
  • Rest your right arm on your right thigh, reach left arm to the ceiling.
  • Hold for five breaths.
  • Strengthens legs, stretches hips and shoulders.

 

Anne plank 5.13

2) Plank:

  • From hands and knees, step back into a plank.
  • Make a straight line through your ear, shoulder, hip and knee (drop to your knees if you need to).
  • Hold for one minute.
  • Strengthens core, shoulders, back and legs.

 

Flight 2012

3) Flight:

  • Start lying on your tummy with arms by your side. Lift your belly button and slide your shoulder blades down your back.
  • Reach back through your fingers and toes. Lift your chest up into a small back extension.
  • Hold for five breaths.
  • Strengthens back extensors, abdominals, stretches shoulders.

 

Anne roll over 5.13

Anne roll over 2 5.13

4) Roll Over:

  • On your back with legs in the air.
  • Exhale as you press your legs up towards the ceiling. Inhale and hold here. Exhale as you slowly roll down.
  • Relax your neck and reach through your fingers, keeping arms on the ground.
  • Strengthens lower abdominals, stretches hamstrings.

 

Anne Seal 2012

Seal 2 2012

5) Seal:

  • Sit up tall. Scoop your abdominals to round your low back. Lift your feet and hold on to your ankles.
  • Slowly roll back onto your upper back, then roll back up to sitting. Now keep rolling and see if you can pause at the top and tap your feet together three times (seal noise is optional).
  • Strengthens abdominals, increases spine flexibility, improves muscle control.

 

Paleo Morning Glory Muffins

Thanks to Amanda Dietrich of Mini Me Maternity for sharing her muffin recipe. The carrots, apples, raisins and coconut provide natural sweetness along with fiber, loads of vitamins, potassium, and protein.

The Paleo diet (short for Paleolithic) is based primarily on pasture raised meat, eggs, vegetables, fruit and nuts. Grains, dairy, processed sugars and processed oils are avoided. I do not subscribe specifically to this diet (hey I like rice, pasta, and potatoes on occasion). While we could endlessly debate the many interpretations of a “healthy diet”, for me this includes plenty of protein, lots of colors and textures, minimal sugar and things that come from a box, plenty of healthy fat, and lots of water.

I offer you this recipe because it is safe for those sensitive to gluten and dairy and is packed with healthy fruits and veggies.

Try these and let me know what you think.

Paleo Morning Glory Muffins

Ingredients

2 1/2 cups almond flour (can also substitute coconut flour)
1 tablespoon cinnamon
2 teaspoons baking soda
1/2 teaspoon salt
2 cups carrots, peeled and grated
1 large apple, peeled, cored and grated
1 cup shredded coconut
1 cup raisins
3 large eggs
2 tablespoons honey
1/2 cup coconut oil
1 teaspoon vanilla

1 cup walnuts chopped (optional)

 

Directions

1. Preheat oven to 350 degrees. Line 2 muffin tins with muffin liners. Recipe yields approx 18 muffins.
2. Combine almond flour, cinnamon, baking soda and salt in a large bowl.  Add carrot, apple, coconut, walnuts and raisins and combine well.
3. In a separate bowl, whisk eggs, honey, oil and vanilla extract together.
4. Pour the wet mixture over the dry ingredients and mix very well. The batter will be very thick.
5. Spoon the batter out into muffin pan and place on upper or middle rack of your oven for 25 minutes.
6. When a toothpick inserted into the top of a muffin comes out clean, the muffins are done.
7. Cool muffins in the pan for 8-10 minutes and then remove to a rack to finish cooling.

 

Three Tips For Healthy Weight Loss

Looking to shape up for spring? Try these three weight loss tips:

  1. Follow the 80/20 rule. 80% healthy foods, 20% fun. It is a lot easier to sustain a healthy diet if you know you have a cocktail or sweet treat waiting for you at the end of the week. No need to give up your favorite foods entirely, in fact if you allow yourself the occasional indulgence you will feel less deprived and be more likely to stick to a healthy eating plan.
  2. Replace “I have to” with “I choose to”. No one is holding a gun to your head and telling you to eat a salad. What is your goal? Smaller pant size, toned arms, having the same amount of energy you did in your 20’s? Keep your end result in mind when choosing what you eat, how you spend your time (and who you spend your time with).
  3. Get plenty of sleep. Studies show that those who sleep less often weigh more. While every body is different most adults need 7-9 hours of sleep a night. Trouble sleeping? Try going to bed at the same time each night, limit booze and caffeine, especially right before bed. Turn lights (including electronics) down in the evening to let your brain know you are about to snooze.

What tips have you used to reach your fitness or weight loss goals?

 

Anne McCranie is a Portland Oregon based Personal Trainer and Licensed Massage Therapist. She works with her clients one on one and in small groups utilizing a combination of Movement + Massage to help them reach their fitness goals. Need help establishing or sticking to your plan? Contact her today for a free consultation (503) 705-4762

Massage Therapy Provides Migraine Relief

Who doesn’t love a good head and neck massage? Did you know that receiving a massage at the onset of a migraine can drastically reduce the severity of the headache? According to this article migraine sufferers should have their massage therapist on speed dial.

Massage is helpful in addressing migraine headaches. If you can receive massage therapy quick enough, you can avoid hours, perhaps days, of discomfort. Massage can relieve the muscular tension caused by stress or the pain itself…

…Relieve pain by releasing the body’s natural pain relievers known as endorphins. Hot or cold packs can be applied to the base of the skull to calm the vacillation between dilation and constriction of blood vessels. Cold numbs and constricts, while heat opens vessels and soothes the muscles and nerves. Tension headaches respond best to heat.

I love watching my clients’ reaction when I begin to work on their occiput (drooling…mouth hanging open, eyes rolling into the backs of their heads) 🙂 I have been known to spend a whole hour on just the head, neck and jaw. My favorite combo is Swedish massage – long gliding strokes, followed by deep Neuromuscular Therapy and Myofascial Release. I finish up with soothing Cranio Sacral work and my client floats out of the room feeling like a whole new person!

Other remedies for migraines that you could try at home include monitoring your diet and knowing which foods my be triggers and avoiding them, managing your stress, application of heat and cold, and aromatherapy.

Do you suffer from migraines? What has brought you relief in the past?