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Category: Health and Wellness

The September Five For Core Strength, Spine Extension, and Mobility

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:

 

side plank Maddie 9.15


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:

 

Camel 9.15


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:

Pilates 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:

 

Marnie roll up 2

 

 

Marnie roll up 4

 

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.

Fluid Wellness Challenge 2015 Starts This Month!

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!

 

Anne meditation crop

 

  • 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.

 

Anne side angle 2 12.14 crop

 

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.

Fluid t shirts

 

 

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

August Five Exercises For Leg Strength and Spine Flexibility

The August Five are up! Can you spend one minute doing each of these exercises today? Below you will find photos of the moves. Click here for more detailed descriptions.

Want to experience these in person? Click the “schedule an appointment” box to the right to for a private session with Anne, or the “view class schedule” button to sign up for one of this week’s classes. Next class on the schedule is Monday 5:30 Vinyasa yoga. Also this week, two Wednesday Pilates classes, Thursday morning Restorative yoga, Thursday night Energy Flow, Friday F.I.T. and Saturday morning Pilates.

 

The August Five

 

1) Lion Drinking

Anne Lion Drinking 6.10 (2)

 

2) Thread the Needle

 

Anne Thread the Needle 6.10

 

3) Scissors

Anne Scissors v2 8.14

4) Split Squat

Split Squat 8.15

5) Tree

Tree 2 8.15

 

 

Anne McCranie is a Portland, Oregon based Personal Trainer and Licensed Massage Therapist. She offers these photos to jog your memory. Please see your medical professional before beginning a new exercise program. 

 

July Five Exercises 2015

1) Bird Dog:

Anne Bird Dog 6.10

2) Criss Cross:

Anne Criss Cross crop 6.10

3) Medicine Ball Push Up:

 

medicine ball push up step 2

4) Bear Crawl:

 

Bear Crawl 1 7.15

5) Pigeon:

 

pigeon2

The above photos tease this month’s five. For a full description of the moves and more photos click here. These are meant to jog your memory of exercises we have done together, please see your health care professional before beginning a new exercise program.

The February Five Exercises

The February Five

Looking for some new moves? Strengthen and stretch your back, legs and core with these exercises. Try one minute of each of these every day this week.

1) Squat:

  • Stand in front of a chair.
  • Slowly bend your knees and sit back to lightly touch your hips the the chair.
  • Press into your heels to stand back up.
  • Strengthens back, legs, hips and core.

2) Teaser:

  • Start on your back with legs in tabletop (or feet on floor).
  • Inhale as you reach arms back by your ears.
  • Exhale as you circle arms down by your hips and roll up to seated.
  • Core strength, shoulder stabilization, spine flexion.

3) Saw:

  • Sit up tall with legs extended in front of you (sit on a block if needed).
  • Inhale and twist to the right, exhale and reach your left hand to the outside of your right foot.
  • Come back to center, then switch sides.
  • Spine flexion and rotation, shoulder stretch.

4) Cobra:

  • Lie on your tummy with your hands by your shoulders.
  • Lift your belly button and reach out through the top of your head.
  • Inhale and roll your shoulders down and back as you lift head and chest up.
  • Exhale as you slowly lower back down.
  • Strengthens back extensors, chest stretch.

5) Bridge:

  • Lie on your back and place your heels on the floor close to your hips.
  • Exhale and slowly peel your pelvis up off the ground.
  • Inhale at the top of your bridge. Exhale to slowly come back down.
  • Back strength and flexibility.