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Category: Fitness

Opal Creek Hike Sunday June 15th 2014

This is it – the weather we wait for all year! Last month I hit Eagle Creek in the Gorge for the first time this year. Here is why it is one of my favorites…

Eagle Creek. w. Mickey 2010.1

Next up Opal Creek on Sunday June 15th (Father’s Day weekend). This will be my first time here so it will be a new adventure for me. There is a 4 mile and a 7 mile option and both trails run along the river and include beautiful scenery. We are headed just east of Salem so expect a 90 minute to 2 hour drive. We will be carpooling from Sellwood so contact me for our ETD and other details.

As with any wilderness hike please click the link above to familiarize yourself with this trail. REI recommends you pack the “Hiker’s Ten”.

There is no charge for this hike. There is a $5 parking fee at the trailhead. Call Anne with questions or to let her know you will be joining our group. (503) 705-4762

 

Anne McCranie is a Portland based Personal trainer and Licensed Massage Therapist. She loves to get out in the woods and find new trails. Please take responsibility for yourself and your family and be fully aware of your skill level and abilities and the rules of the trail before attempting this hike.

National Walking Day April 2nd, 2014

The American Heart Association has designated Wednesday April 2nd 2014 as National Walking Day.

The AHA recommends 30-minutes of moderate activity, but three 10-minute periods of activity are as beneficial to your overall fitness as one 30-minute session. Walking and other physical activities can relieve tension, anxiety and depression. Walking can boost your immune system, improve your memory, and reduce your risk of cancer and heart disease.

Here are a few of their tips on how to get your co-workers and family members involved:

  • Invite a friend or family member to walk with you.
  • Encourage your employees to go for a thirty minute walk.
  • Change one of your meetings to a walking meeting and let your colleagues know why.

I shoot for 30 – 60 minutes of walking a day and am lucky enough to be able to walk most of my errands here in Sellwood. How can you make a daily walk part of your routine?

Join me for a walk this Wednesday at 10:15. Meet me at Sellwood Yoga (or better yet – join me for my 9:15 Pilates class there, followed by a walk).

Anne McCranie is a Portland, Oregon based Personal Trainer and Licensed Massage Therapist. She is always looking for walking buddies and can be reached at (503) 705-4762.

Top Fitness Apps For a Healthy 2014

Here we are in February already!. How are you doing with your 2014 goals? Here are a few of my favorite fitness apps. Did I miss any? Leave a comment below and let me know about your favorites.

7 Minute Workout

“I don’t have time to workout.” Well you have seven minutes don’t ya?

Includes a warm up and a variety of upper body and lower body exercises you can do using minimal equipment.  I did not care for the dinging during the thirty second intervals. I did like the little party at the end. This app would work really well for those who have strength training experience in a class or with a personal trainer, know basic moves like wall sit and side plank and just want a quick and simple workout.

Overall rating: 8

Couch To 5K

“I just signed up for the Shamrock Run and have not put on my runners since 2013”

This is a progressive periodization program that will have you running a 5K in two months. I like that it includes a warm up, and jogging/ walking intervals. Marathon coaches like Jeff Galloway use the run/walk technique to train injury free. One of my clients has been using this app since January and so far he has not missed a training session! This is great for those who are looking to ease back into running without getting injured.

Overall rating: 10

My Fitness Pal

“I need specific guidance on nutrition, calories, activity, tracking my progress with hard numbers to see my results.”

This app does everything except drive you to the gym. You start by entering your age, weight and desired result (weight loss for example). You are given a calorie count for the day. You input your food and activity and it adjusts your numbers throughout the day. If you are into graphs, pie charts and numbers this is for you. Want to meet friends for happy hour? Check your numbers to see if you are allowed that glass of wine or dessert.

Overall Rating: 9

 

Fit Radio

“I need a stream of music set to a certain beat to keep me motivated during spin class.”

Music mix that gives BPM (beats per minute) so you can match your cadence to the bass line on your favorite tunes. Variety of music styles, the sample I listened to on the “classic rock” station included a pumped up version of Pat Benetar’s “Hit me with your best shot” into Frankie Goes To Hollywood’s “Relax”. I like the seamless flow from one song to the next, however the club like quality of the music did feel a little too much like a spring break party in Cabo (gee you’d never guess I’m almost 40 by that statement).

Overall rating: 6

 

January Facebook Contest – New Year’s Resolutions

Last month I challenged you to post your food photos on Fluid’s facebook page. For posting a photo of her yummy homemade cobbler Jane won herself a massage gift certificate. Congratulations Jane!

This month – New Year’s Resolutions!

Post your New Year’s resolutions by January 31st and you could win a thirty minute personal training session with Anne.

What are you letting go of? What new habit have you added? Are you working towards a fitness goal? Maybe you are tweaking your schedule to allow for more fun, relaxation, or time with family? Tell me about it.

Personally I am continuing my pull up challenge. My goal is to be able to do one unassisted pullup (without jumping) by the end of the year. I also tend to be a worrier so when I hear the little monkey in my brain start to go nuts I say “I don’t have to worry about this right now.” I’ll keep you posted on my progress…

 

Anne McCranie is a personal trainer and Licensed Massage Therapist in Portland Oregon. She works with her clients one on one and is small groups using a combination of movement + massage to aid in pain relief, assist in weight loss and build strength and flexibility. Contact her at (503) 705-4762 to schedule your consultation today.

 

December Deals – Week Four – Buy Two Get One Free

Did you forget anyone on your list (or wake up to coal in your stocking?) Here is your last chance to score a Fluid December Deal! Buy two hours of training with Anne and receive a one hour massage for free.

Anne n. Mom Rows edit 6.10 (2)

What a way to kick off the new year! You and Anne will discuss your goals, then Anne will take you through a customized program that may include Pilates, yoga, strength and/or flexibility work. Treat yourself to a reward massage after your hard work.

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*Total cost for three hours of one on one time with Anne is $160. You must purchase this deal by Monday December 30th. You have one year to use your sessions. You may use your time with Anne for personal training and or massage therapy. Anne does not offer refunds on packages. You may use these sessions yourself or give them as a gift.