The July Five

About the Five: Each month I offer five exercises to improve your strength, balance, flexibility, and mobility. My hope is that you will go through these on your own or with me three times a week. Some moves (like this month’s washrag) you could do every day.

  • Washrag
  • Side Plank
  • Split Squat
  • Medicine Ball Push Up
  • Get Up

Please use your best judgment as to how suitable these are for you right now.

Washrag
Side Plank
Split Squat
Medicine Ball Pushup
Get Up

These photos are meant to remind you of work we have done together. Please see your medical professional prior to beginning a new exercise program. 

The June Five Exercises

About the Five: Each month I offer five exercises to improve your strength, balance, flexibility, and mobility. My hope is that you will go through these on your own or with me three times a week. Some moves (like this month’s tai chi twist) you could do every day.

  • Tai Chi Twist
  • Side Step
  • Step Up
  • Calf Raise
  • Single Leg Deadlift

This month we focus on legs!

I suggest you hold a weight in each hand for single leg deadlift. This also works well with a band under your back foot, making this a “closed chain” exercise. Can you go through one minute of each of these right now?

These photos are meant to jog your memory about the exercises we have done together. Please use your best judgment as to how suitable these are for you right now.

Thai Chi Twist
Side Squat
Step Up
Calf Raise
Single Leg Deadlift

These photos are meant to remind you of work we have done together. Please see your medical professional prior to beginning a new exercise program.

If you’d like more detailed information on these exercises, click one of the links below:

Join Fluid’s Fit Club

Join a live class

Schedule a 1:1 with Anne

Pilates core strength exercise

May Five Exercises

About the May Five: Each month we work specifically on five exercises to improve your strength, balance, flexibility, and mobility. I include these in my classes and training sessions, and my hope is that you will go through these on your own at home. Some moves, like this month’s baby bear, you could do every day. In fact, you could baby bear in bed!

  • Baby Bear
  • Criss Cross
  • Roll Up
  • Deadlift
  • Tricep Extension

Our first exercise is everyone’s favorite, Baby Bear! This is a capital “L” LAZY move. Not always easy to do (to be lazy that is). My goal is to reclaim this word, so that we view being lazy as a positive thing. Really do try to release any tension in your back, neck, and hips, and let yourself roll side to side as if you were a baby being rocked to sleep.

My second favorite move this month, is Deadlift. If you have ever watched an older relative struggle to get out of a chair and thought “well I’d like to avoid that if possible”, this is hip hinge exercise is a good move to master. This is the basis for our squats (aka going from seated to standing). 

I do have a couple clients I meet with in person, but as of May 2021 most of my classes and training sessions are on zoom. This pandemic experience has been so interesting, as I notice the differences in how I train my clients virtually.

Deadlift has been the most challenging exercise to cue on Zoom. While this is a very simple move, it ain’t always easy. Watch this video above of yours truly talking you through this move, and as always, if you’d like specific one on one guidance, give me a call (503) 705-4762.

If you’d like to do these moves with a lovely group of friendly faces, come to class! We would love to have you!

Please use your best judgment as to how suitable these are for you right now.

Baby Bear
Criss Cross
Rollup
Deadlift
Tricep Extension

These photos are meant to remind you of work we have done together. Please see your medical professional prior to beginning a new exercise program.

If you’d like more detailed information on these exercises, click one of the links below:

Join Fluid’s Fit Club

Join a class

Schedule a 1:1 with Anne

The April Five

About the Five: Each month I offer five exercises to improve your strength, balance, flexibility, and mobility. Could you do these exercises for one minute each every day this week, and see if your strength and mobility improve?

  • Cat/Cow
  • Leg Pull (Back)
  • Warrior II
  • Side Raise
  • Rolling to Standing

This month we feature a fun mobility exercise – Rolling to Standing!

How easy is it for you to get up and down off the floor? While we can use a variety of markers to gauge our health (waist measurements, cardiovascular tests, and strength tests, for example) an often overlooked aspect of fitness and longevity is mobility. If you have trouble getting up off the floor, this move is for you!

Please use your best judgment as to how suitable these are for you right now.

Cat/ Cow

Leg Pull (Back)

yoga standing balance, leg strength
Warrior II

shoudler strength
Side Raise

mobility exercise, fall prevention, core strength
Rolling to Standing

These photos are meant to remind you of work we have done together. Please see your medical professional prior to beginning a new exercise program.

If you’d like more detailed information on these exercises, click one of the links below:

Join Fluid’s Fit Club

Join a class

Schedule a 1:1 with Anne

The March Five

About the Five: Each month I offer five exercises to improve your strength, balance, flexibility, and mobility. My hope is that you will go through these on your own or with me at least three times a week.

  • Boat
  • Single Leg Kick
  • Pilates Push Up
  • Crescent Lunge
  • Half Moon

Please use your best judgment as to how suitable these are for you right now.

Boat

Single Leg Kick

Pilates Push up

Crescent Lunge

Half Moon Pose

These photos are meant to remind you of work we have done together. Please see your medical professional prior to beginning a new exercise program.

If you’d like more detailed information on these exercises, click one of the links below:

Join Fluid’s Fit Club

Join a class

Schedule a 1:1 with Anne