All I Want For Christmas Is A BOSU!

What is the most cost effective, biggest bang for your buck, piece of home gym equipment? The BOSU of course!

Looking for a gift your your special person? Get them a BOSU! I have a purple one with your name on it available today!

These retail for $140. I am offering YOU a special price of $105 – that’s a 25% discount – if you contact me by December 31st.

I often use BOSU balance trainers in personal training sessions, as well as Pilates and yoga classes. This is an excellent low-tech, and cost-effective workout tool.

What is a BOSU?

A dome shaped fitness tool that has a round side and a flat side, resembling half of a stability ball.

What can I do with my BOSU?

Standing or sitting on it is a great start! Also squats, lunges, push ups, standing yoga poses like Tree and Dancer, and Pilates core exercises like Boat, and Half Roll Back.

Why use a BOSU:

Number one reason – Improve your balance! Also strengthens your feet and ankles. Engages your core. And it’s fun!

*fine print – special price of $105 for a purple BOSU good until December 31st 2018. Pick up at Anne’s Sellwood studio. Anne has one of these in stock right now, and when it’s gone, it’s gone baby.

 

Anne McCranie is a Portland (Sellwood) Oregon based personal trainer and licensed massage therapist. She works with her clients one on one and in small group classes, to aid in pain relief, increase mobility and strength, and reduce stress.

 

New Pilates And Yoga Class Times Start This Week!

Want to meet a group of fun and irreverent ladies who will encourage and support you? Come to one of Fluid’s classes! This is not your typical fitness class. Depending on how stressful the day has been, you may hear some cursing, or office war stories. One thing my ladies always say at the end of class is “man I feel so much better now than when I came in here!” Think of this as your self care, happy hour, stress reduction, and ladies night, all rolled into one.

Plus you get to visit with me for an hour! Oh and we do lift weights, stretch, and otherwise move our bodies.

Our current evening class schedule (all classes run 6-7 pm):

  • Monday yoga
  • Wednesday Pilates
  • Thursday Energy Flow

Fall 2018 we are we meeting for a quick 30 minute strength session:

  • Monday at 1:30
  • Wednesday at 11
  • Friday at 11

And if Saturday is your me day:

  • 10 am Barre

 

Click here for class schedule and descriptions. Call or text me (Anne) at 503-705-4762 to sign up!

Twin Lakes Hike Sunday July 30th

It’s Laurie’s birthday weekend! Help her celebrate with a hike on Mount Hood Sunday July 30th. This 7 mile hike starts at Frog Lake sno-park, and goes out and back, with loops around two lakes (upper and lower twin lakes). We leave Sellwood at 8 am, contact me if you’d like to carpool, or if you have questions. (503) 705-4762

 

Anne McCranie is a Portland, Oregon based personal trainer and licensed massage therapist. She organizes seasonal hikes, outdoor classes and other fun activities to take advantage of our beautiful summer weather. Please read the details of this hike carefully (see above link) and consider your hiking experience, and your fitness level to decide if this hike is for you.

Learning Proper Pull Up Form From Rastafarians In The Park

If you have spent any time with me in the past six months you have probably heard me talk about my pull up goal. I am working on doing a proper pull-up (from hanging with straight arms, not jumping, overhand grip, shoulders down, pulling my face up higher than the bar, then all the way back down to straight arms in one smooth motion). My goal was to do one of these by my 43rd birthday (which was June 28 – mark your calendars for next year). It is now mid July and I am this close! I can jump, grab the bar and pull up, and I can do a chin up (underhand grip) from hanging, so I know that soon I will have it.

 

One of my clients recently brought me this New York Times article the author talks about his struggle with pull-ups, and how after running into some men at the park (not personal trainers by the way, just regular dudes) he realized he was doing pull-ups all wrong. What I love about his story is the way the men offered him corrections on his form. They seemed so sweet, as if they were genuinely trying to help him, not make him feel bad, or show him up.

The author realizes that in addition to correcting his form, he needs to strengthen all of his muscles, not just arms to effectively pull himself up. He writes:

“Novices rely too much on their biceps. A proper pull up is a yogic feat of concentration and grace. It’s possible only when multiple muscle groups are working in tandem: the biceps, the lats, legs, abs, and lower back”

What are your summer fitness goals and how can I help you achieve them?

 

Anne McCranie is a Portland, Oregon based licensed massage therapist and personal trainer. She works with her clients one on one and in small groups to aid in pain relief, build strength and reduce stress.

Creative, Low Tech Workout Journal

What system do you use to track your workouts?

One of my ladies has been struggling with keeping a consistent self care schedule. She is very smart, organized, driven, and runs her own business, so she can set her own schedule. Over the past year she has been coming in to see me about once a month for a movement + massage session. Her goal was general relaxation, and to reduce the chronic tightness and pain in her neck. While she was going to weekly yoga and Nia classes, and walking, she was doing no specific strength work or release work for her neck.

Together we went through a few gentle, easy, neck release moves, and the Five. During her massage we worked on general relaxation with a focus on her neck. She agreed to do her exercises at home, for five minutes twice a week. I emailed her exercises and sent her on her way. When she came back the next month she was disappointed that despite coming up with a plan, she was not about to find the time to do her exercises.

In October she decided to put a reminder on her phone, and when the bell went off she would do her exercises. She did do her exercises a few times that month, then she would just start ignoring the alarm when it went off. She then picked two days (Sundays and Wednesdays), but when I checked in with her she was still struggling with consistency. She felt frustrated that she could be so organized at work, yet fail what seemed like a simple task – take care of herself by doing just a few easy exercises twice a week (does this sound familiar ladies?).

Last month I emailed her to check in, and she was so excited to tell me about her new system. She came in last week with this beauty:

Emily's workout calendar 4.17

Y’all know how I love a paper calendar right? Oh man did this bring joy to my heart! She gives herself a green sticker for her classes, a yellow sticker for walking – half sticker for short walks, full sticker for walks over 10,000 steps –  and a red sticker for her strength work on her own. She is on a roll for April!

Her calendar is simple and easy to use, and is a colorful visual reminder of her success. With a quick glance she can see what she heeds to do to round out her program for that week.

What I love about her story is she was motivated to learn new exercises, she saw the value in adding strength work to her current cardio and flexibility routine, she was motivated to do the work (reduced neck pain and tightness), but still faced roadblocks. Rather than getting frustrated and giving up, she found a solution that works for her!

What do you use (phone apps, paper journal, organizer) to track your workouts? Leave me a comment below about what has helped you be successful…

 

Anne McCranie is a Portland (Sellwood), Oregon based Personal Trainer and Licensed Massage Therapist. She works with her clients one on one, and in small groups to build strength and mobility, and alleviate chronic pain.

Contact her today for your complimentary consultation (503) 705-4762.