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Pilates Digging Trenches for Back Strength

Looking for some new moves to add to your home program this week? Here Elie demonstrates one of your November Five, the Pilates exercise Digging Trenches.Try this move at home (with or without the foam roller) to strengthen your back, core and shoulders.

Zip up your abdominals, press your forearms down into the roller and lift your back and chest. Slowly lower back down.

 

 

Notice how she keeps her back long, and shoulders away from her ears? Try for one minute of this move several times this week.

Turkey Week Class Schedule – November 19th, 2012

Happy Thanksgiving week! I am thankful for you!

Do you have a flexible work schedule this week? Join me for some pre-feast activity. I am subbing a few morning classes for Pam at Sellwood Yoga and I have a few spots available in Pilates and Yoga classes. I would love to see your face at one of the following:

Monday 11/19, 9 am Fit Class at Sellwood Yoga (sign up here) Cardio/ strength intervals with weights, Swiss ball, jump rope, etc…get ready to get sweaty!

Monday 11/19, 5 pm Yoga at Fluid world headquarters 7916 S.E. 19th ave (call or email Anne to reserve your spot 503-705-4762) Vinyasa series with standing balance and core work. This is an ongoing class, or small group of five people max and there is room for one more person tonight.

Wednesday 11/21, 9 am Fit class at Sellwood Yoga

Noon Pilates at Sellwood Yoga. You are welcome to preregister to ensure your spot or drop in to classes at the yoga studio.

 

*6:30 pm Pilates on Wednesday 11/21 at FWHQ is CANCELLED this week. Gobble gobble 🙂

 

Anne McCranie is a Portland, Oregon based Personal Trainer and L.M.T. Her clients find greater ease of movement by utilizing the combination of movement + massage she offers in her Sellwood studio, along with a regular home program. Anne offers private and small group Pilates and Yoga sessions, massage therapy, weekly classes, seasonal workshops and stress relief vacations. For the latest and greatest on Fluid’s massage specials, exercise tips, healthy recipes and more check out Fluid’s website, facebook page, or sign up to receive the monthly newsletter.

Warrior III – Yoga For Standing Balance

Here Amanda demonstrates Warrior III one of your November Five. This trains your back, your legs and the small muscles in your feet and ankles that help you balance.

You will notice she is doing this move standing on the BOSU. If you don’t have one of these at home you can challenge your balance by standing on an uneven surface like beach sand or a pillow.

Having balance issues? Try for one minute of this every day and see if your balance has improved by the end of the month.

Pilates Mat Class This Wednesday at 6:30 pm

Looking to get in an extra Pilates session this week? Join our Wednesday night group this Wednesday November 14th at 6:30 pm. In this hour long mixed level Pilates mat class we build strength, improve balance and increase flexibility with moves like our November Five exercises, plus I’m still on my campaign for the perfect plank so expect lots of plank variations!

 

 

This is an ongoing group (five people max) that meets once a week at Fluid’s Sellwood Studio and this week I have one available spot with your name on it.

Please call, text or email me if you would like for me to hold this space for you. 503-705-4762

Anne@FluidPortland.com

Slow Dooowwwnnn

Want to be more productive at work, have stronger, richer relationships with your family and friends and improve your sex life? According to journalist Carl Honore our quality of life improves when we slow down and pay attention.

Devote your lunch break today to his TED talk (it’s only 19 minutes) and you will not regret it. I often find myself zipping through my day, and when I see someone I know (pretty often here in Sellwood) I give a quick wave and a hello and off I go racing off to my next thing. This weekend I am going to challenge myself to slow down and notice people, smells, colors…. If you see me racing around feel free to call me out on this. What can you do this weekend to get in touch with your “inner tortoise”?