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Maui 2012

Aloha!

We are back from our second annual Fluid Stress Relief Vacation in Maui and I wanted to share some of our adventures with you. Here’s a shot from my happy place, “Little Beach” just north of Makena.

 

We had an action packed week that included daily yoga and Pilates classes, several hikes, Stand Up Paddle, a snorkel cruise where we saw whales, dolphins and sea turtles, and couple of relaxing beach days. A few members of our group even made it to a sports bar to watch the Superbowl.

We had a few cloudy/rainy days in the beginning (see the Luau photos to follow) but then the skies cleared up and we were treated to sunny skies and temperatures in the high 70’s the rest of the week. For me the best part of the trip was being barefoot almost the entire time and seeing dolphins jumping alongside our boat on the snorkel cruise, and of course being able to relax with my cool Fluid family.

Our house in Kihei was a short walk from the beach. Here a view from the Lanai:

And our sunset view:

The custom in Hawaii is to head to the beach around 6 to watch the sunset which happens surprisingly fast. Here we are on our first night down by the beach at Kamaole Park. I noticed on my first day back on the mainland that as the sun was setting I thought “oh it’s happening, I better get somewhere to watch the sunset”. Ahhh Hawaii…

Our days began with some combination of yoga, Pilates, strength training, cardio, tai chi and running/walking drills. Here we are headed to the beach for our morning yoga session.

And some beach yoga action shots.

In an effort to keep each post brief I will stop here and continue on a new post. Want to find out about our yummy eats? Keep reading…

 

Anne McCranie owner of Fluid Movement + Massage is a Portland based personal trainer and massage therapist. This is her second annual client trip to Hawaii. If you are interested in joining us next year call or email Anne 503-705-4762  Anne@FluidPortland.com

Chocolate Date Brownies

Looking for a sweet treat for Valentine’s Day? Try these “healthy” brownies and let me know what you think. The eggs and garbanzos provide protein and agave has a lower glycemic index than refined white sugar.

  • 1 ¼ cups pitted dates, chopped
  • 9 tablespoons cocoa powder
  • ¼ cup coconut oil
  • ½ cup raw agave
  • One can of garbanzo beans (2 cups)
  • 4 eggs
  • ½ tsp baking powder
  • 1 tsp cinnamon

Preheat oven to 350.

Measure dates in a glass measuring cup and pour in hot water to the 1 ½ cup line. Then let sit for 10 minutes.

Pour off ¼ cup of liquid and process the rest in a food processor.

Put the date paste in a bowl and add cocoa, oil and agave and mix.

Combine the beans and eggs in a food processor and blend until smooth.

Add the beans to the dates. Add the baking powder and cinnamon and mix. Pour into a 9 in round or square greased pan and bake for 45 min. Cool for 15 minutes, then slice and serve.

The consistency is close to flourless chocolate torte and unless you announce that these have no refined sugar or gluten I bet no one will notice that it is a “healthy” dessert.

Adapted from “The Healthiest Meals on Earth”

Can Loosing Sleep Make You Fat?

Raise your hand if you got a solid 8 hours of sleep last night.  I thought so.  If you are typically logging 6 or so hours of sleep each night you are not alone. Between 1960 and 2010, the average night’s sleep for adults in the United States dropped to six and a half hours from more than eight. According to this N.Y. Times article the benefits of a good nights sleep include improved concentration, productivity, mood, immune function and less sensitivity to pain.

Here’s the bad news – loosing sleep can make you fat.

As the average hours American sleep each night has declined our average weight has increased. A 16 year long  Harvard sleep study showed women who slept for 5 hours per night were 32% more likely to experience major weight gain and 15% more likely to become obese compared with women who slept 7 hours.

Several factors can affect your shuteye, from medications, your exercise and activity level during the day, stress, diet,  alcohol consumption and the amount of sunlight you receive. What can you do?  Here are some great recommendations for getting a more restful nights sleep.  They include establishing a regular sleep schedule and getting plenty of exercise. If you have trouble turning of your thoughts, to do list etc.. keep a journal and pen by your bed make a quick note about it and let it go.  If you drink coffee have a cup in the morning then cut yourself off.  Love your glass of wine in the evening?  Have one glass with dinner then stop drinking at least an hour before bedtime.

Did you know massage can help you sleep?  I receive (and suggest to my clients) at lease one massage per month.  If you are in need of a more structured movement + massage program call me today and together we will craft a customized exercise, stretching and self care program that will leave you looking and feeling your best!

Three Acupressure Points to Improve Digestion

Eggnog, sugar cookies, holiday cocktail parties… Are you suffering from post holiday belly blues? Here are three acupressure points that may help ease your digestive distress.

In this article Author Donna Gates quotes Yu Jia Yan a medical doctor from the 16th century:

If the Stomach is strong, life will be healthy; if the Stomach is weak, life will be unhealthy.

Good digestion is the key to a long, healthy life. Traditional Chinese medicine uses acupressure to help stimulate good digestion.

You can perform acupressure on yourself using the right essential oils to receive similar results to professional acupuncture. Stimulating specific points will improve your digestion, boost your immune system, and even improve your overall energy!

If you are suffering from major abdominal pains seek medical care.  If you suffer from the occasional upset stomach try stimulating these points and see if they bring you relief.

 

 

Foam Rollers!

My foam roller order just arrived. Happy early Christmas to me! I have two up for grabs. If you are in need of a last minute Christmas present give me a call. I will even include a handy dandy workout program.

Don’t know what a foam roller is or what you would do with one?  Check out this video of yours truly demonstrating Pilates stabilization exercises.

This is an excellent tool for strengthening your core and relieving low back pain.  I can even show you some tricked out moves you can do standing on the roller – believe it!