503-705-4762

Category: Health and Wellness

The November Five

1) Half Roll Back w/ Twist:

2) Leg Pull Front:

3) Digging Trenches:

4) Reverse Warrior:

5) Eagle:

These photos are meant to remind you of moves we have done together. None of this should hurt. If you feel pain doing any of these, stop immediately, and modify your movements so that you are not in pain. Please see your medical professional prior to beginning a new exercise program. To see these in person, contact Anne to schedule a one on one session or join an ongoing class.

The October Five For Spine Mobility, Core Strength, And Shoulder Stabilization

This month’s Five include Pilates and yoga exercises to strengthen your core, shoulders, and back, improve your balance, and stretch your quads and hip flexors. Especially useful if you sit at a desk most of the day. Want to see these in person? Join an ongoing class or call Anne to schedule a one on one.

King Arthur

  • Start in a low lunge with right knee on the ground (pad your knee with a towel or yoga pad if needed).
  • Stack left knee over your ankle, and make sure hips are level and facing forward.
  • Lift left arm up and over into a slight back bend/ side bend
  • Psoas stretch, balance.

 

Lion Drinking

  • From hands and knees.
  • Bend your elbows straight back towards your ribs as you move the top of your head forward.
  • Straighten arms to come back to cener.
  • Core strength, shoudler stabilization, tricep strength.

 

Thread Needle

  • Hands and knees.
  • Reach right arm out to the side, then slide right arm under your torso, stretching your mid-back.
  • Spine twist, chest stretch, core strength, shoulder stabilization.

 

Roll up

  • From seated, round your back and reach your head towards your knees. Relax your shoudlers.
  • Start to roll back onto the ground. Stop before you feel pain or tightness in your back, and roll back up to seated (imagine you have passed out and are lazily dropping back to the floor).
  • Eventually you will roll all the way back onto the floor, and back up to seated without tensing your neck or back.
  • Core strength, shoudler stabilization, spine flexibility.

 

Dancer (shown above)

  • Stand on your left leg.
  • Grab your right foot with your right hand. gently pull your heel towards your bum.
  • If you can keep your hips level, and both hips facing forward try drawing your foot back behind your hip.
  • Standing balance, quad stretch, shoulder stretch.

 

These five exercises are meant to remind you of the work we have done together. Please see your medical professional prior to beginning a new exercise program.

September Five Exercises For Leg And Back Strength And Standing Balance

Last month we worked single sided movements. This moth we cover a lot! Standing balance, back strength and stabilization and a really difficult Pilates move that requires core strength, hamstring flexibility and control. Can you do these with me right now? If you have gear at home gather a mat, a yoga block, a towel or small pillow to pad your knees, and weights (5, 8 or 10 lb.).

The September Five

Squat/ side kick


It’s hard to see what my leg is doing so here’s another view…

Swimming

Camel

I’ve been setting up against the wall for this back extension. The wall keeps me from pressing my hips too far forward. Hard to tell what I;m doing, so check out the next photo below…

Corkscrew

Oh boy, this one is a difficult, complicated move that requires strength, flexibility and control. Please do not attempt this if you have not already done it with me in a class or a training session. I’m showing bent knees, but you can also do it with straight legs.

 

Plank Rows

Anne McCranie is a Portland, Oregon based Personal Trainer and Licensed Massage Therapist. She offers these exercises as a reminder of what you have done with her in a private training session or a class. Please see your medical professional prior to starting a new exercise program.

Columbia Gorge Fires – What Can You Do?

The fires blazing throughout Oregon got personal this week with the Eagle Creek blaze. Communities in Hood River County Oregon, and Skamania Washington were evacuated, and thick smoke and ash blanketed Portland. While heartbreaking to watch, I am hopeful that soon the winds will change, the rains will come (possibly tonight?) and firefighters will be able to contain this blaze before more damage is done.

So what can you do? First, stay inside. This is not the time to exercise outdoors.

  • If you do want to get in a workout how bout a swim? Here is a list of Portland Parks and Rec’s indoor pools (my favorites are Southwest and Mt. Scott).
  • Join us for a class! The studio is air conditioned and we have room for you tonight in Pilates, Thursday night Energy Flow, and Saturday morning Pilates.
  • Do a strength session at your office. Here’s a travel workout video I shot for a client who wanted standing exercises that could be done with minimal equipment.

Looking to help? Donate to these groups:

Friends of the Columbia Gorge helps with search and rescue. Red Cross is housing displaced residents. Once the fires die out Trailkeepers Of Oregon will need help rebuilding trails.

September Challenge 2017

Fluid’s 2017 Challenge begins on Monday September 11th. I hope you can join us!

  • Who: You! And your Fluid family
  • What: Month long self care program, with simple assignments you can do in less than ten minutes per day.
  • When: September 11th – October 8th
  • Where: Anywhere! Meet with me for your initial one on one in person, over the phone or via skype. The remainder of the challenge is conducted via email.
  • Why: Learn easy stress reduction techniques, and establish a self care routine so you head into winter and feeling your best!

The details:

Meet with me via skype or in person prior to September 8th to go over your goals, and craft your personalized movement, nutrition, and mindfulness plan. You receive weekly emails from me reminding you of that week’s goals. You are welcome to send feedback about how you did that week, and let me know how I can help you be successful. Mark your calendar for your brunch/ wrap party Saturday October 14th. Payment is due by September 8th. $75 covers your phone call, skype, or in person meeting with me, your weekly emails, and wrap party.

Contact me to sign up or with questions (503) 705-4762