I visited my family for Christmas and found out my 14 year old nephew has been doing yoga. He agreed to be my fitness model for this month’s Five. Here he is (in seventy degree Florida weather) demonstrating this month’s moves.
See if you can do one minute of each of these every day this month. Click here for a full description of these exercises.
Chair Pose
Downward Facing Dog
Hundreds
Leg Circles
Seated Twist
Anne McCranie is a Portland (Sellwood), Oregon based personal trainer and licensed massage therapist. Please see your medical professional before beginning a new exercise program. Listen to your body and modify these moves as you need to.
Looking for a gift? Treat your loved ones to a session with Anne.
They schedule their time, then choose from any combination of the following:
Massage therapy
Myofascial Release
Thai Massage
Craniosacral Therapy
Personal Training
Pilates, Yoga or Energy Flow classes
Balance Training
Strength Training
Healthy Feet classes
Or let Anne put together a package for you that includes any combo of the following:
yoga mat
cork block
yoga strap
foam roller
Correct Toes (pictured above)
theraband
Pilates small ball
Swiss ball (pictured below)
free weights
Fluid t-shirt
stainless steel water bottle
This is a gift they will surely love.
Questions? Call Anne (503) 705-4762
Anne McCranie is a Portland, Oregon based personal trainer and licensed massage therapist. She is available for one on one sessions by appointment, and offers five weekly classes. Click these links for more info about massage therapy, personal training, group classes, or general questions about Anne’s location, and policies.
The November Five are here! We started working on these exercises this week in our classes and personal training sessions.
Can you try one minute of each of these moves every day this week?
For a more detailed description of the moves click here. For an in person demo call Anne to set up a one on one session or join an ongoing class.
Half Roll Back/ Twist:
Leg Pull:
Digging Trenches:
Squat/ Side Kick:
Eagle:
Anne McCranie is a Portland (Sellwood), Oregon based personal trainer and licensed massage therapist. She offers weekly classes, one one one training and movement + massage sessions.
Call her today to schedule your complimentary consultation. (503) 705-4762
The September Five are here! Can you commit to doing these moves for one minute everyday this month?
These photos are meant to be used as a reminder of the work we have done together. Please use your best judgement when doing these at home and if any of these exercises cause you to be in pain stop, reorganize yourself, and modify your movement as needed.
Want to see these demonstrated in person? Call me to set up a one on one session or join one of Fluid’s weekly ongoing classes. Click the “View class schedule” button to the right to sign up for one of Fluid’s weekly Pilates, yoga, Tai Chi, or Strength and Cardio classes.
1) Mountain Climbers:
Start in a plank position. Bring right knee in towards your chest, then step back to plank. Switch sides, bringing left knee in to chest and back to plank. Move as fast as you can, comfortably and without pain for one minute.
2) Side Plank:
From hands and knees (or plank position), neutral spine. Lift your left arm to the ceiling and rotate your shoulders and hips to face the left. Hold for one minute, then switch sides.
3) Camel:
Ok my fitness model (above) is demonstrating the most advanced version of this pose. If you are not in your 20’s with a super flexible spine please start kneeling (pad your knees if needed). Stack your shoulders over your hips over your knees. Bring hands to support your low back (as if you were putting them in your back pockets). Reach your chest up to the ceiling as you extend up and back into a small back extension.
4) Corkscrew:
Corkscrew
Lying on your back, legs together and extended towards the ceiling. Exhale as you circle legs around in a clockwise direction. Inhale, pause at 12 o’clock. Exhale and circle legs the other direction.
5) Roll Up:
Lying on your back with knees bent, feet on the floor. Exhale as you curl your chin towards your chest and slowly roll up to seated. Inhale here, then exhale as you roll back down.
Anne McCranie is a Portland (Sellwood) Oregon based Personal Trainer and Licensed Massage Therapist. She offers these photos to jog your memory about moves we have done together as a team. Please see your medical professional before beginning a new exercise program.
Are you able to play with your kids (or grand kids) or are aches and pains holding you back? Were you able to spend enough quality time with your loved ones this summer or were you chained to your desk? Are you happy with your current fitness, nutrition, and stress level?
How would you like to pop out of bed every day pain free? Reach down to pick up your dog without fear of injuring your back? Cruise by the box of donuts in the break room without batting an eye?
Ready for the new healthier, happier you? Join me for Fluid’s Wellness Challenge 2015!
You all gave me lots of great feedback about last year’s challenge – what worked and what left you feeling frustrated. I have implemented a few changes to make this year’s challenge even more successful!
Why: To look and feel your best! To again enjoy the activities you once loved. To create new healthy habits!
What: Six week challenge. Weekly assignments that include simple mindfulness, nutrition, and fitness activities that can be done anywhere using minimal equipment
Who: You! And your Fluid family. The challenge is open to anyone, you do not have to be a current Fluid client to participate.
Where:Anywhere! The challenge will be communicated and tracked online and via email so even if you are traveling this month or live outside of Portland you can participate! You are welcome and encouraged to attend both the welcome meeting and a wrap up party at Fluid World Headquarters – 1644 S.E. Clatsop Street in Sellwood.
How: Call, or email Anne to register by September 14th. At the start of each week Anne will email your assignment. At the end of that week you report your success. The group with the most total points at the end of the challenge wins fabulous prizes!
When: Contest runs September 21st to November 1st 2015.
What exactly are you getting into? Here is a preview of week one:
1) Walk for ten minutes a day
2) Sit quietly for five minutes a day
3) Keep a daily food journal
Contact me via email, phone or in person to sign up for the challenge by September 14th.
This year you have three pricing options to choose from.
Option #1:
You receive a welcome handbook, weekly emails guiding you through the challenge, an online forum (facebook page) where you can share tips and feedback with your Fluid family members, a welcome meeting where you will meet your group, familiarize yourself with the exercises, take a short guided meditation and discuss goal setting and success tips, and a wrap party at the end of the challenge to celebrate your success!
$50
Option #2:
All of the above (emails, handbook, welcome meeting, wrap party) plus six weekly classes – one class per week to be used between September 21st and October 31st – and a fluid t-shirt (see photo below) and water bottle.
$150
Option #3:
All of the above (weekly classes, emails, handbook, welcome meeting, party, shirt, water bottle) plus six weekly check-ins with Anne. Thirty minutes of facetime with Anne each week to be used as you like: coaching, goal setting, discussing your food journal, or going through a workout (or any combination of the above). These can be done in person, over the phone or via skype. AND one ninety minute massage!
$400
Still have questions? Call or email me. I am so excited for you to join me on this journey!
Remember you have to be in it to win it! You must register with Anne by September 14th.
Anne McCranie is a Portland (Sellwood) Oregon based Personal Trainer, and Licensed Massage Therapist. She offers private sessions, Pilates and Yoga classes and seasonal hikes and group activities.
Contact her today for your complimentary consultation. (503) 705-4762
