503-705-4762

Category: Fitness

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!

April Five Exercises To STRETCH The Front Of Your Body

Here are The April Five!

See if you can go through one minute of each of these every day this week. Contact me if I can answer any questions for you. Who wants to volunteer to pose for a photo of one of these this week?

1) Crescent Lunge:

(Front knee bent, back knee straight)

  • From standing, step your left foot back into a lunge with your left heel off the ground.  Press into the ball of your back foot as you lift your left inner thigh towards the ceiling.  Right knee stays over your right ankle. Bend your right knee to a 45 degree angle if possible.
  • Lift arms up towards the ceiling and lift your chest to come into a small back bend.
  • Hold for one minute then switch sides.
  • Hip stretch, balance, leg and back strength.

2) Leg Pull Back:

(Reverse plank with leg lift)

  • From seated, lift hips up into a reverse plank with hands under your shoulders and fingers facing forward.
  • Exhale as you lift one leg; inhale as you lower your leg back to the ground.  Switch sides.
  • Shoulder stretch, core strength, hip stabilization.

3) Swan Dive:

(Roll down the front side of your body)

  • Start from a plank with knees down.
  • Slowly roll down through your spine onto your legs, pelvis, lower belly then lower ribs.
  • Press through your hands and lift your belly to come back up to a flat back position.
  • Keep abdominals turned on; think of getting longer instead of gripping with your glutes.
  • Strengthens spine extensors, arms, and tummy.

4) Double Leg Kick:

(Kick both heels to your bum, then extend arms, legs, back and chest)

  • On your tummy, hands behind your back, rest elbows on the ground.
  • Exhale as you kick both legs in, then inhale as you extend arms and legs and reach out through your chest.
  • Back extension, shoulder stretch.

 

5) Bow:

(Prone quad, hip flexor, ab stretch)

  • Lying on your tummy.  Grab your right foot with your right hand (or a strap) and pull your foot towards your hip.
  • Slowly start to lift your foot up to the ceiling.  Hold here for five breaths then switch sides.
  • Quad/ hip flexor stretch.

F.I.T. Functional Interval Training Class This Friday at 9 am

Are you off this week? Come on down to FIT Class Friday at 9 am at Sellwood Yoga’s Align Fitness Studio.

 

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The hour will fly by as we start with Pam’s signature warm up, followed by quick one minute intervals using weights, bands, kettlebells and our own body weight (think lunge rows, burpies, squat kicks..). We finish with core work (of course) and long luxurious stretches for your hips, shoulders, back and legs.  A fun and fast workout that will leave you feeling sweaty, strong and stretched!

Who: You

What: FIT Class – cardio and strength intervals

When: Friday March 29th, 9 am to 10 am

Where: Align Fitness Studio *(see note below)

Why: To look and feel your best!

 

Preregister for class here: http://sellwoodyoga.com/

This is a one time gig for me not a regular class that I teach. I am subbing for Pam who is on vacation this week.

 

About Align Fitness studio: This is the newly opened sister studio to Sellwood Yoga. It is located upstairs in the same building as the bike shop, Sellwood Cycle Repair. You enter the building through a door on North Side using a key code. (If you stand on the southwest corner of 13th and Miller and turn around and look back at the big brick red colored building behind you it is the door on the right).

 

Call Anne for the code or with any questions about the class (503) 705-4762.

“Healthy Feet For Athletes” Workshop Thursday March 21st 2013

Do you (or does someone you love) suffer from bunions, hammer toes, plantar fasciitis, high or low arches, or general foot pain?

Join Anne for her “Healthy Feet For Athletes” Workshop Thursday March 21st and learn her signature foot realignment routine that will keep your feet pain free.

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  • WHO: YOU! And your friends with foot issues
  • WHAT: Strengthening exercises, stretches and myofascial release work using a tennis ball, theraband and yoga block
  • WHEN: Thursday March 21st, 7:30 – 8:30 PM
  • WHERE: Sellwood Yoga
  • WHY: Happy healthy feet!
  • COST: $15 payable to Sellwood Yoga

You work to improve the rest of your body, why ignore your feet? Learn simple strength and flexibility exercises that train the muscles in your feet and ankles to be strong, aligned and flexible. What can you do to treat your feet at home? We discuss healthy shoe options, hydrotherapy, and self massage.

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This workshop will sell out! Preregister here. Questions? Call Anne (503) 705-4762

Ball Squat For Leg, Back and Core Strength

Here Val demonstrates one of the February Five  – The Squat. This move strengthens your legs, back and core.

She is using a Swiss ball. There are many squat variations, wall squat, the yoga Chair pose, wide leg squat or Goddess pose. Often I will start my clients seated on the edge of a chair and have them stand up and sit back down. This is more difficult than it sounds if you are really using your core, keeping neck and shoulders relaxed, tracking knees over your feet, not past your toes, and keeping hips, knees and ankles lined up.

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For this version start with your low back snug on the ball, feet parallel. Stack your shoulders over your hips – maintaining your lumbar curve – and relax your neck muscles.

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Press your heels into the floor and your back against the ball as you bend your knees to sit into a squat. Now press into your heels to stand back up. If you have a mirror at your disposal check out your side view to see that you are keeping your alignment throughout the exercise.

 

 Anne McCranie is a Portland based personal trainer, massage therapist, and Pilates and yoga instructor. She sees clients in her Sellwood studio for one on one sessions as well as small group classes. Call her today to find out how her signature combination of movement and massage can help you live pain free (503) 705-4762.