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Category: Health and Wellness

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.

The January Five

Here are your January Five Exercises! Why not kick off the new year with daily activity? Shoot for one minute of each of these every day. For a more detailed description of these moves click here.

Please consult your health care professional prior to beginning a new exercise program. These photos are meant to jog your memory of the exercises we have done together. If you have questions, or need one on one instruction join one of Anne’s ongoing classes (check the calendar here to the right –>) or contact her to schedule a private session (503) 705-4762.

1) Hundreds:

Pulse arms up and down like you are banging on a drum, inhale for 5, exhale for 5.

Anne Hundreds January 2013

2) Leg Circles:

Maddie Leg Circles 1. Jan 2013
Maddie Leg Circles 2. Jan 2013
Maddie Leg Circles 3. Jan 2013

Inhale and exhale as you trace a small circle on the ceiling with your knee (or foot). Ten times each direction then switch legs.

3) Down Dog:

Anne Down Dog January 2013

From hands and knees, press your hands flat and lift your hips towards the ceiling to come into and upside down “V”.

4) Triangle:

Anne Triangle 2014

Stand with your right foot three feet in front of your left, arms and legs straight. Rest your right hand on your right leg. Extend left arm to the ceiling.

5) Seated Yoga Twist:

Kate Seated Twist Jan 2013

Hug your left leg and twist towards your left knee,  looking over your left shoulder.

Fluid T-Shirts Are Here!

Looking for a holiday gift for your fitness minded friends (or yourself)? Fluid has you covered.

You are going to love our new T-shirts! Stop by and pick out your favorite color this week.

I have already received great feedback from my ladies about the length (I personally like shirts that come down past my waistband), the soft stretchy material and that they have washed and even dried them without shrinking.

Super soft cotton blend available in three styles: women’s fitted scoop neck long sleeve, women’s short sleeve, and a more traditional style men’s short sleeve. Check out my ladies modeling the short sleeve women’s cut below…

 

Fluid t shirts

 

And yours truly in the black long sleeve…

 

Anne side angle 2 12.14 crop

 

  • Short sleeve fitted women’s scoop neck $15 – available in pink, navy blue, royal blue and grey.
  • Short sleeve men’s traditional t-shirt style $15 – available in navy blue, brown and grey.
  • Long sleeve women’s fitted $20 – available in navy blue and black.

Contact Anne for shipping options and specific sizes and colors. (503) 705-4762