503-705-4762

Category: Health and Wellness

September Challenge 2018 Starts On The 10th!

We want YOU to join our September Challenge!

How are you doing with self care lately? Want to improve your sleep, get your diet back on track, or fine tune your fall exercise plan? Contact Anne today to sign up for this program.

September Challenge Details:

  • Who: YOU! And your friends who want improved sleep, stronger muscles,  and reduced stress.
  • What: 21 day challenge that includes daily physical activity, healthy eating, and mindfulness activities.
  • When: September 10th – 30th (we will meet Sunday the 9th at 10:30 am for the kickoff )
  • Where: Anywhere! Clients meet with me in person for initial kick off. The rest of the program is completed online
  • Why: Kick start your winter self-care program. Increase your body/mind awareness, reduce stress, and improve body composition.

FAQs

  1. How do I sign up? Call or email Anne today at (503)-705-4762.
  2. Do I need to live in Portland to participate?Nope, we will have one in person meeting, then the challenge is entirely done via email. In fact, I encourage you to enlist the help of your out of town friends/ family. If you live outside of Portland and would like to make other arrangements for the kick off let me know.
  3. Do I need any special equipment? Nope, I have specifically chosen these exercises for you because no equipment is required. For a couple of the exercises, you may choose to use a weight (5, 8, or 10 lb) and a foam roller, and for some of the standing exercises it may help to have a chair or wall nearby. I am happy to supply you with any gear you need.
  4. My diet is healthy, can I just focus on the exercises? Yes, this is a personalized plan and you decide your goals.
  5. I exercise regularly, but am under a lot of stress. Can I just do the mindfulness exercises? Yes! Five minutes a day of “sitting” is a huge accomplishment!
  6. I already have a meditation practice, but my diet is hit or miss. Can I just get help with meal planning? Yes! This program is totally customizable. You choose how to participate based on your goals. How can I support you?
  7. How much does this program cost? Daily videos in your inbox, support from your lovely group of like minded friends, a kick off party with yours truly, plus long lasting, positive changes all for $108!

As of  Saturday September 8th there is one spot left! Contact Anne to sign up today!

(503) 705-4762

~Anne

Find Your Perfect Swimsuit

This little blast of heat we had this week is my glimmer of hope that swimsuit weather will be here soon! Do you struggle with finding a suit that fits a real actual human body? Do you look at the 6 ft tall, 112 lb, 20 year old model in the catalogue and think “well that suit ain’t gonna look like that on me!”. The average American woman by the way is 5’3″ and weights 168 lbs. So what’s a girl to do? The good news is swimsuit campaigns have shifted, and many companies, like Target and AE now feature photos of non airbrushed models, showcasing our wiggly, jiggly ladyparts. Hooray!

First, I’d like to dispel the “no bikinis over 40” rule. As one of my ladies says “I have a body, I’m in a bikini, therefore I have a bikini body!”. Let me guide you to some of my (and my clients) recent favorites. Thanks to all my ladies who sent these suggestions! I appreciate you!

So, what exactly you are looking for? Will you be chilling under the palapa in Mexico reading a book? Go for a plunging neckline, or some interesting metal details, paired with a cute sarong. This Magic Suit from Miraclesuit features rouching around the middle. I scored this floral embellished one piece (pictured to the left) at Nordstrom’s. It has a plunging neckline, but the tie across the back keeps everything under control. You can find similar styles here.

Will you be swimming major laps at the pool? Then look for a more athletic fit one piece, with secure straps. PrAna offers this one piece with convertible shoulder straps that will stay in place as you swim. For my curvy girls, check out Swimsuits For All. They offer a variety of separates, including full coverage briefs, bike shorts, and skirts.

Here’s my buddy Denise on the beach in Florida, rocking her floral print two piece from Target. Let’s just all take a moment to imagine we are on a sunny beach right now…

Will you be doing an outdoor activity in the full sun, like stand up paddle on the Willamette? Make sure you get a cover up or sun shirt. one of my ladies just ordered this tankini/ skirt combo from Garnet Hill , perfect for a sporty activity. They also offer a sun shirt in lots of colorful, fun patterns.

In an effort to limit sun exposure (and at the urging of my esthetician) I’m on a new campaign to keep my chest covered, and love this high neck sport bikini top (me to the left) from Venus.

If you are looking to shop local, check out Popina for vintage inspired looks that are super stylish, and comfortable.

Big thanks to all my ladies who contributed to this post by sending me their favorite suits! Have you recently found a gem of a suit? Message me and I will add your suggestions to this post.

xoxo

~Anne

Winter Cold And Flu Season Is Upon Us

So I got sick with a cold this week, and here’s what I learned.

  1. CHECK IN with my mental and physical state
  2. I have all the love and support I need
  3. Sometimes rest is best

First of all I don’t always base my decisions on reality. I spent two days going “Ok just a runny nose, no need to panic or change your schedule in any way, proceed as planned”. Then on day three, after a less than great night of sleep, I realized that I did in fact have a cold, and I cancelled all my appointments. This meant calling/ emailing/ texting 9 ladies who were planing on coming to classes, or getting a massage. One of my biggest fears is that my clients view me as flaky or unreliable. The first client answered the phone with “well this is a rare occurrence” oh thank god. After checking in with everyone (several of my ladies offered to bring me soup – they are so good to me!) I thought I was in the clear. Then around 10:15 I heard a knock on my door. Uh oh one of my ladies didn’t get the memo. She was totally understanding and we talked about the colds/ flus going around.

I also tend to ignore symptoms that I may be feeling a little run down. I blame my mother for this. We used to joke that you had to be bleeding from the head before she took you to the hospital. When I was in middle school we went to the science museum. I reached in the back of the station wagon just as she was lowering the door (and just after she shouted “hands clear!”) and the metal piece in the center of the door popped me right on top of my noggin. I looked like an extra from a horror move with the blood running down my face. I was actually bleeding from the head and we were ACROSS THE STREET FROM THE HOSPITAL and Claire just shrugged, grabbed a towel, and held it on my head til it stopped. Then she got out the peanut butter sandwiches and we all had lunch. End of story. Now this was in the 80’s when seat belts were a suggestion, smoking was allowed in restaurants, and we mostly played out doors, where my favorite activity was climbing trees. To be clear, I tell this story to illustrate our family’s “suck it up” attitude towards illness/ injury. My mother was in no way neglectful. Hi mom 🙂

As I pondered the question of “why is it so hard for me to cancel appointments” I realized that after suffering severe physical pain from both Endometriosis and various back issues over the past 20 years, I had gotten into the mindset of saving up my sick days for when I literally could not get out of bed. A little sniffle, or sore throat? Gargle and get out there girl! No matter that I may be exposing my clients to germs, or missing out on some much needed rest. “But you will disappoint people” says the monkey in my brain. Yep maybe you will. Or maybe they will say “hey look at Anne doing a good job taking care of herself”. So I rested for two days, my symptoms abated, and I was able to get back to work.

One of the first questions I ask my clients when they walk in the door is “how is your physical state/ mental state?” This helps me to decide where to take our program that day to best meet their needs. This year, to keep everybody healthy and happy, I will do better job of asking myself these questions, then responding in a way that is loving and supportive to Anne.

How about you?

  • How you doing with self care?
  • What about asking for help?
  • How does it feel to be vulnerable (yikes!)?
  • Do you have a monkey that lives in your brain?
  • What are his or her favorite stories?
  • Are these stories working for you?

Shoot me an email with your best self care strategies. I am here to support you, let me know if you’d like help treating yourself like the star that you are.

Anne McCranie is a Portland, Oregon based personal trainer and licensed massage therapist. She loves helping her clients tame their inner monkeys!

The December Five

Each month Fluid Movement + Massage offers five exercises to build strength and increase flexibility.

Want a personal demo for these moves? Join one of Fluid’s weekly classes or call Anne to schedule a one on one session. (503) 705-4762.

The December Five are complicated multi-joint moves that require strength, balance, and coordination. These should feel challenging, but not painful. Please use your best judgement as to whether these are suitable for you right now. Shoot for one minute of each of these moves moving at your own pace.

 

Big Twist

Open Leg Rocker

Single Leg Dead lift

Crow

Bow

Three Ways To Stop A Cold Before It Starts

It’s that time of year again, cold and flu season. If you have kids, your family may have already had the pleasure of hosting whatever is going around. Yuck! Exposure to germs is unavoidable, but with proper self care (including frequent hand washing, eating a healthy diet, managing stress, getting plenty of exercise and getting plenty of rest) you may be able to limit the frequency and severity of an illness. The next time you feel a tickle in your throat, go on the offensive with these three tips:

1. Hydrate hydrate hydrate!

The often quoted recommendation is half your body weight in ounces. Drinking plenty of water, tea, or juice will help to thin mucus so your body can more effectively eliminate it.

2. Gargle

Dissolve a large spoonful of sea salt in a mug of warm water and gargle at least three times a day. This will help flush viruses from your throat. If you have a neti pot or saline nasal spray, flushing your sinuses will help to clear mucus and bacteria, and speed recovery.

3. Rest

Stay home and rest! If you must work, go in for a half day, wrap up any important tasks that absolutely must get done that day, and stay away from your coworkers (the first 48 hours of a cold is when you are most contagious), then go home and go to bed. If your dry throat is keeping you up, try taking a spoonful of honey. This coats your throat and has antimicrobial properties.

 

Anne McCranie is a Portland based personal trainer and licensed massage therapist. She offers these tips to keep you feeling your best. Please see your medical professional for specific health advice.