Foam Roller Magic!

Don’t worry we’re not sawing anyone in half, or pulling a rabbit out of a hat, or making a bird disappear. Although if you come to this workshop your pain could disappear!

Are you looking to soften tight muscles? Would you like to improve your hip and shoulder mobility? Do you spend hours a day seated in front of a computer or looking down at your phone?

Take yourself through this 60 minute workshop and you will address every major muscle group from your head to your feet! You’ll feel relaxed, energized, and stretched. The recording is available here, so that you can work through these moves at your own pace. Do the whole video all at once, or pick out one or two exercises to work on each day.

Learn the magic of the foam roller!

  • What: 60 minute foam roller workshop.
  • When: Watch the recording at your leisure!
  • How: Click here to purchase the workshop recording.
  • Why: Reduce tightness, improve mobility, strength, and balance.
  • How much: $20

We follow my trademarked R.O.S.S. method – release, organize, strengthen and stretch. To be most successful, you will need a 36 inch, round roller, and be able to easily get up and down from the floor.

This is not a sweaty “workout”, but a movement exploration. You may go at your own pace, and I offer variations, so you can chose the best level for you today.

  • We start with release work, warming up and loosening tight muscles, and facilitating your mind body connection. This is where we will spend the majority of our time today. Juicing up soft tissue, breathing, relaxing.
  • Next up – stabilization and organization to connect to your smaller muscles, and prep you for larger movements.
  • Our short strength program includes a handful of upper and lower body exercises. You learn your most efficient way to accomplish daily activities, like getting up out of a chair.
  • Lastly stretching, and mobilization to help you feel length from your head to your toes.

You will leave feeling relaxed, refreshed, and like you did just the right balance of mobility and strength.

Not sure if this workshop is right for you right now? Give me a call (503) 705-4762.

Click here to purchase this workshop recording today!

Fluid’s Nutrition Challenge Starts September 13th!

Want to look and feel your best?

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!

Call or email me today to reserve your spot!

(503) 705-4762

Anne@FluidPortland.com

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.