Share Your Love Story And You Could Win A Movement + Massage Session With Anne!

January 31, 2016July 1, 2025anne

This month Anne is looking for LOVE! Your love stories of course. Keep reading for details about how you could win a one on one session with Anne just by sharing the love…

February is American Heart Month, a campaign designed to prevent heart attacks and strokes.

Here are four things to can do right now to take control of your health and improve the odds for you and your heart:

Commit to getting regular exercise. The American College Of Sports Medicine recommends adults get 150 minutes of moderate intensity exercise per week. This should include strength training, balance and flexibility work, and neuromotor exercises to improve coordination and agility (yoga and TaiChi are recommended)
Maintain a healthy diet. Load up of a wide variety of veggies and fruits in all the colors of the rainbow. Consume an adequate amount of protein throughout the day, limit sugars and processed foods. Shop the perimeter of the grocery store first. If it has a commercial it’s probably not something you should be putting in your mouth.
Have your blood pressure checked. According to the CDC, people with high blood pressure are 4 times more likely to die from a stroke and 3 times more likely to die from heart disease, compared to those with normal blood pressure. If your blood pressure is outside of the normal range discuss your options with your doctor. These may include smoking cessation programs, engaging in regular exercise, changes to your diet or medication.
Reduce stress. Oh man this one is a biggie. In fact it may be the most important thing on this list. We all experience positive and negative stress throughout our lives and some events or times in our lives are more stressful than others. You can’t avoid stress, but you can manage your reaction to it. How? Sit quietly for five minutes every morning and focus on your breath. Call a friend or loved one to chat. Go for a walk on your lunch break. Take up yoga, tai chi, swimming, or any meditative repetitive form of exercise that you find calming. Tell someone that you love them.

Which brings us to our February love stories. Showing compassion literally improves our physical health. Research shows that when we feel compassion, our heart rate slows down, we secrete the “bonding hormone” oxytocin, and the pleasure centers of our brain light up like pinball machines.

Every day I get hugs and kind words from you and it truly warms my heart. I know you have a love story (or stories) to share and I want to hear them! How did you meet your spouse, what sweet thing did your child say this week, do you have a pet that brings you joy, is there a physical place that fills you with love?

This month I ask you to share your love stories either on Fluid’s Facebook page or in the comments below.

Anne will pick one lucky winner of a Movement + Massage session. Get on it though – winner will be picked on or before February 29th.

Anne McCranie is a Portland (Sellwood) Oregon based personal trainer and licensed massage therapist. She offers small group and one on one training to provide stress relief, build muscular strength, improve joint function, and decrease chronic pain.

January Five Exercises For Leg Strength, Core Strength And Spine Flexibility

January 4, 2016July 3, 2025Anne

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.

Gift Certificates For Massage Therapy And Personal Training Packages Available Now!

November 10, 2015July 3, 2025Anne

Gift Certificates Available

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

Goody bag. tshirt. yoga mat. bottle 4.15

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.

November Five Exercises for Core Strength, Back Strength and Hip Flexibility

November 5, 2015July 3, 2025anne

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 For Core Strength, Spine Extension, and Mobility

September 4, 2015July 3, 2025Anne

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:

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.