503-705-4762

Category: Health and Wellness

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

 

The July Five

BACK

1) Bear Crawl

  • From hands and knees, lift your knees and “crawl” forward moving opposite arm and leg.
  • Now try crawling backwards.
  • Core strength, shoulder and hip mobility, coordination.

 

2) Side Plank:

  • Start in hands and knees, or plank position.
  • Turn to your torso to your left, lift left arm to the ceiling.
  • You could also do this with your forearm or knee on the ground.
  • Core strength, arm/ shoulder strength.

 

3) Medicine Ball Push Up:

  • Start in a plank position (knees down or legs straight).
  • Place right hand on a medicine ball.
  • Slowly bend and straighten elbows, keeping neck long.
  • Chest strength, shoulder stabilization, abs.

4) Flye (supine):

  • Lying supine (on a foam roller if you have one).
  • Hold weights over your shoulders, elbows slightly bent.
  • Take arms out to the side (about 45 degrees).
  • Slowly bring arms back to center.
  • Chest and shoulder strength.

5) Tricep extension (supine):

  • Lying supine.
  • Hold weights above your shoulders, elbows straight.
  • Bend elbows to bring weights alongside your ears. Keep elbows pointing up to the ceiling (think of a rubber band holding your upper arms in place).
  • Extend arms.
  • Tricep strength, shoulder stabilization.

 

Anne McCranie is a Portland, Oregon based Personal Trainer, Pilates and Yoga instructor and Licensed Massage Therapist. This post is meant to jog your memory about moves we have done together either in class or in a private training session. Please see your health care professional prior to beginning a new exercise program.