Need to improve your diet, but you’re not sure where, or how to start?
I’ve got a plan for you!
Picture how you want to feel one month from now. How specific can you be with your goals?
For example:
You fit into that pair of pants that has been taunting you since last year.
You eat one home cooked meal with your family each week.
You replace your daily habit of a glass of wine with journaling, meditation, or a bath.
What is Fluid’s Nutrition Challenge?
Join our Nutrition Challenge and together you and I will craft YOUR customized plan. Over the next four weeks you will make small, incremental changes that lead to lasting results.
4 week plan to improve your diet
30 minute goal setting meeting with me on Zoom
weekly email and phone support
What it’s not:
This is not a “cleanse”. There will be no juicing (unless you really like juice). This is not a weight loss diet per se, but if you goal is to lose weight, or improve your body composition, I am here to help you.
You will bring new awareness to how you are fueling your body. You will learn to recognize your emotional eating cues, and to understand how to create new habits (spoiler alert – this has very little to do with willpower).
The cost is $55. Fit Club members, this challenge is included in your membership!
The Challenge starts September 13th. Please reach out to me this week, as I’m scheduling one on one goal setting sessions now. I’m holding a spot for you, dear friend!
Looking for a side dish that requires zero cooking? Try this quick and easy summer salad.
Stone fruits are in season, and my hands down favorite is nectarines. Pair these with crunchy corn, creamy avocado, and a tangy lemon dressing for the perfect summer salad.
xoxo
Anne
Lemon, Basil, Corn, and Nectarine Salad
www.FluidPortland.com
Ingredients:
2 Tbsp fresh lemon juice
1 Tbsp Olive oil
handful of fresh basil, chopped
salt and pepper
2 ears of corn, kernels sliced off the cob
2-3 nectarines, chopped
1 avocado, cubed
Directions:
Make dressing by mixing together lemon juice, olive oil, basil, and salt and pepper to taste. My favorite way to do this is to put everything in a jar with a tight fitting lid, and shake it like I’m real mad at it.
Put all your delicious fruits and veggies in a bowl, pour dressing over, and mix. Taste and adjust seasonings if needed.
This is a nice basic recipe, and you could for sure play with your herbs by using cilantro or parsley, or add some heat with cayenne pepper. Try this recipe and let me know what you think!
I’m Anne McCranie, the owner of Fluid Movement + Massage LLC.
Creating a Culture of Healthy Movement.
I offer these recipes to tickle your taste buds. Please see your medical professional for specific dietary advice. To receive the latest Fluid news in your inbox each week, sign up for our newsletter in that little box over there to the right.
Would you like to feel more connected in your relationships?
Do you have trouble expressing yourself during difficult conversations?
Often during an argument, we are planning what we are going to say next, instead of truly listening to the other person.
If you would like to develop the skill of listening to understand, join us Saturday June 19th for a 60 minute Zoom workshop.
I’m teaming up with Relationship Coach Kristen Mira to offer tools that will help you to navigate communication and conflict better. This one hour online workshop will set you on the right path to experience greater understanding and feeling more understood in your relationships. This workshop will help you to feel more confident, grounded and connected while navigating conflict, whether that’s in your most intimate relationships or with your boss, or coworker.
We will sit for a moment to get centered, then Kristin will offer tips on how to listen to understand. You will have an opportunity to practice these tips in a low stakes environment (with your Fluid friends).
Leave with a new understanding of why truly listening to understand is important, and know how to stay calm and centered in real world, stressful situations.
While I get back into the swing of “regular” life, my goal is to hang on to as much of our chill aloha vibe from vacation as possible. Keep reading to find out how I plan to do this…
Ok hands own, number 1, very favorite thing from vacation – whales! While floating on my back (with my ears underwater) I could hear the whales singing!
This is what they sound like:
We also saw (and heard) loads of tropical birds, Here are the sounds I heard every morning from our condo:
Our very first stop once we got off the plane was the farmer’s market in Kihei. We loaded up on fresh fruit, and of course, banana bread.
Here is our typical breakfast:
Aloha breakfast with local produce
Travel now requires apps, including proof of our negative Covid tests, so Eric talked me into getting a smart phone. While I loved that my old flip phone phone was tiny and indestructible, (why do I drop my phone so much?) my new phone tracks my steps (I know y’all already know this, give me a minute to catch up).
Our location in Kihei meant we could walk to most things. We averaged 6,500 steps each day, mostly barefoot, on sand, rocks, and grass. While here in Portland I spend most of my day barefoot, this is mostly indoors on flat surfaces. My calves were feeling all the beach walking! During my neighborhood walks this week, I looked for rocks, roots, and other uneven surfaces to walk on.
My favorite beach was Kamaole II.
Kam II
It rained a little on and off the first few days, but once it stopped raining we we able to swim! Eric even tried snorkeling for the first time. Swimming in warm water is such a treat, especially if you have only experienced Pacific Northwest swimming.
Here was Eric’s favorite beach, Kahekili. Look close, that tiny black spec to the left of the catamaran is a whale.
Whales (seriously, look close)
A few days it was windy on the beach, so I got in some pool time.
They had Hawaiian radio on at the pool, playing a mix of Hawaiian pop, slack key guitar, reggae, country, and then every once in a while the dj would come on and read a recipe; like the whole recipe, out loud, from start to finish.
pool time!
Speaking of entertainment, I love watching local t.v. stations when I travel and Hawaii did not disappoint. We watched a high school football game, an outdoor cooking show, skin divers spearing fish, and some sweet local commercials.
Even with all this good food, by the end of our trip both of us noticed our pants were looser. How is this possible? For one thing we walked, and swam a lot. We were also under very little stress. We started our day with fresh fruits and veggies, ate mostly whole foods, and had one big meal each day that often included fish. We also drank lots of water.
Me n Eric sunset selfie
Now, how to bring this aloha vibe back to everyday life?
5 fruits and vegetables a day. Click here to learn why this is important.
Daily walking. My goal is to average 6k steps each day, click here to to learn how to add steps by doing your daily activities.
Watch this video for my tips on reducing stress, and taking good care of yourself this spring.
How can I help you look and feel your best this spring? Do you need a walking buddy? I walk most weekday afternoons here in Sellwood. Call or text me and we can schedule a time to meet.
Do you need accountability? I’m happy to email you once a week to see if you are meeting your goals.
How about personalized help improving your diet, lowering your stress level, or adding strength and balance work to your routine (or starting a routine)?
Contact me today for a complimentary consultation.
(503) 705-4762
Anne@FluidPortland.com
My Fit Club shirt helped me keep from getting too much sun.
Looking for an affordable way to add new moves to your repertoire? Join Fluid’s Fit Club! Each week you receive an email with a new video. These range from 5 minute to 60 minutes, and include: – strength and balance exercises – Pilates, yoga, Energy Flow, and Barre – Therapeutic exercises for shoulders, hips, feet, and hands, and – guided meditations.
Anne McCranie is a Portland, Oregon based personal trainer and licensed massage therapist. She provides pain relief solutions, for women in their 40’s to 80’s.
She offers weekly zoom Pilates, yoga, Barre, and Energy Flow classes, as well as one on one strength, mobility, and balance training training.
Wednesday and Friday afternoons available now for one on one training.
Were you released from physical therapy with a list of exercises, but can’t to remember exactly how to do them?
Are you walking, but not currently doing any strength training?
Have you struggled with establishing, or maintaining, a workout schedule?
Have you suffered an injury and want to learn the best way to exercise without reinjury?
Do you find the activities you used to enjoy you can no longer do (or don’t want to do)?
Take my hand, and come with me to the land where movement is frequent, safe, and fun!
Together you and I will develop an at home routine, customized for your preferences, physical body, and current emotional state, that you will actually enjoy! My goal is to create, and sustain, a healthy, mutually beneficial relationship with you. Most of my clients I have known for years, and I truly believe we are “creating a culture of healthy movement” (which, by the way is the tagline for Fit Club).
If you are able to commit to ongoing, weekly training, I would love to set up a time to talk to see if we are a good fit.
As of February 2021 I have the following days and times available:
Wednesdays 3 – 4 pm
Wednesdays 5 – 5:30 pm
Fridays 3 – 4 pm
Prices for one on one training range from $210 to $720 per month depending on how often we meet, and your session length.
To get started give me a call (503) 705-4762 or shoot me an email Anne@FluidPortland.com
