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

Maui Vibes – how I’m keeping my chill from vacation

I’m back from Maui!



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.

We ate loads of fruit and veggies (and also fish tacos, bento, ahi poke, teriyaki, and pork lau lau plate lunch). My favorite restaurant was Coconuts, Eric’s was 808 on Main.

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?

Here is my plan:

  • Daily meditation. Here’s the meditation I sent to Fit Club members this week.
  • 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.

Sign up for Fit Club here

double rainbow!

Aloha!

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.

Class schedule and descriptions here.



Are You Ready To Make Positive Changes?

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)?
personal training

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

*FREE* Guided Meditation Saturday January 23rd at 11 am

Join us this Saturday at 11, as we practice our circular breath.

Focusing your attention on your breath has been shown to lower blood pressure, reduce stress and anxiety, and provide a sense of calm.

Please use my phone number as the meeting ID: 5037054762

Call or email me Anne@Fluidportland.com if you have any questions.

Those of you who have attended our yoga, Barre, Pilates or Energy Flow classes this month have experienced a short version of this meditation. This Saturday we will do a 20-30 minute variation.

Things seem extraordinary, novel, chaotic and out of control right now. One idea that is bringing me some peace is that we have gone through this before, and we made it!

The flu pandemic from 100 years ago, changes in political leaders, even violence and unrest in our town. While this feels catastrophic right now, could this be a loop that has happened before and will happen again? You know, time is a flat circle, reincarnation, deja vu. Even if none of these concepts resonate with you, would you be willing to sit with us for 20-30 minutes (or however long you like) and focus on your breath?

When the world feels out of control, your breath is one thing you do have control over.

I record these (audio only) so you may tune in with your video on or off, and you may mute yourself if you like.

Here are a few of our past meditations: