September Challenge 2018 Starts On The 10th!

We want YOU to join our September Challenge!

How are you doing with self care lately? Want to improve your sleep, get your diet back on track, or fine tune your fall exercise plan? Contact Anne today to sign up for this program.

September Challenge Details:

  • Who: YOU! And your friends who want improved sleep, stronger muscles,  and reduced stress.
  • What: 21 day challenge that includes daily physical activity, healthy eating, and mindfulness activities.
  • When: September 10th – 30th (we will meet Sunday the 9th at 10:30 am for the kickoff )
  • Where: Anywhere! Clients meet with me in person for initial kick off. The rest of the program is completed online.
  • Why: Kick start your winter self-care program. Increase your body/mind awareness, reduce stress, and improve body composition.

  1. How do I sign up? Call or email Anne today at (503)-705-4762.
  2. Do I need to live in Portland to participate?
    Nope, we will have one in person meeting, then the challenge is entirely done via email. In fact, I encourage you to enlist the help of your out of town friends/ family. If you live outside of Portland and would like to make other arrangements for the kick off let me know.
  3. Do I need any special equipment? Nope, I have specifically chosen these exercises for you because no equipment is required. For a couple of the exercises, you may choose to use a weight (5, 8, or 10 lb) and a foam roller, and for some of the standing exercises it may help to have a chair or wall nearby. I am happy to supply you with any gear you need.
  4. My diet is healthy, can I just focus on the exercises? Yes, this is a personalized plan and you decide your goals.
  5. I exercise regularly, but am under a lot of stress. Can I just do the mindfulness exercises? Yes! Five minutes a day of “sitting” is a huge accomplishment!
  6. I already have a meditation practice, but my diet is hit or miss. Can I just get help with meal planning? Yes! This program is totally customizable. You choose how to participate based on your goals. How can I support you?
  7. How much does this program cost? Daily videos in your inbox, support from your lovely group of like minded friends, a kick off party with yours truly, plus long lasting, positive changes all for $108!
As of  Saturday September 8th there is one spot left! Contact Anne to sign up today!
(503) 705-4762


New Pilates And Yoga Class Times Start This Week!

Want to meet a group of fun and irreverent ladies who will encourage and support you? Come to one of Fluid’s classes! This is not your typical fitness class. Depending on how stressful the day has been, you may hear some cursing, or office war stories. One thing my ladies always say at the end of class is “man I feel so much better now than when I came in here!” Think of this as your self care, happy hour, stress reduction, and ladies night, all rolled into one.

Plus you get to visit with me for an hour! Oh and we do lift weights, stretch, and otherwise move our bodies.

Our current evening class schedule (all classes run 6-7 pm):

  • Monday yoga
  • Wednesday Pilates
  • Thursday Energy Flow

Fall 2018 we are we meeting for a quick 30 minute strength session:

  • Monday at 1:30
  • Wednesday at 11
  • Friday at 11

And if Saturday is your me day:

  • 10 am Barre


Click here for class schedule and descriptions. Call or text me (Anne) at 503-705-4762 to sign up!

Client Case Study – Couples Training Love Story

I have several couples who train with me – some together, some separately. Training together works well if both partners have similar goals, schedules, and learning styles. Also, if they don’t mind allowing me to focus more on one partner during the session; say if one partner is injured, working on something specific, or has questions about how best to approach an exercise and needs a little more time and attention from me.

I have also had many clients who have recommended me to a spouse (or friend or coworker) for awhile. “You really should go see Anne, she can help you with your shoulder pain, back pain, weight loss, meal planning, stress reduction…” I love it when the friend or family member does finally come in to see me and they say “Wow, I should have done this years ago!”

Here’s an awesome love story for you about one of my couples. Nancy has been my client for ten years. She has taken Pilates classes; done private training and massage; organized family Pilates classes with her adult daughters and their friends; traveled with me to Hawaii for one of our group vacations; and she even invited me to her daughter’s destination wedding to offer massage and yoga classes to the wedding party. She truly is a gem and I have appreciated getting to know her.

Over the years, I’ve visited with her husband James at different family events. Right now he is unable to train with me due to his travel schedule, but the two of them have been talking about exercises that could help reduce his inflammation and pain. He has specific limitations that preclude traditional strength training, specifically hand issues that do not allow him to grip weights. He also sees the value in adding strength work to his already active lifestyle. In other words, he is ready, motivated, and willing, but not sure where to start. When Nancy came in for her movement + massage session last month, she challenged me to come up with a short strength session that I could show her so that she could teach him. It had specific requirements: exercises that didn’t require traditional strength equipment, no weight bearing on his hands, and it needed to be fun so he would want to continue to do the work.

Looking at her current program (exercises she was already familiar with), I thought about which ones would be suitable for him, what we could add to round out his program (core, back, legs and upper body), and I talked to her about her motivational language to make this fun for him. For example, he is a gear head, so when cueing Flight, a back extension exercise, she could ask him to imagine a hood ornament.

mermaid hood ornament

After he completed his workout, I suggested she reward him (steak dinner, foot massage, etc.). We kept it to ten exercises, and I included in the list a few that she and I had done together so she would be familiar with them, thus comfortable teaching the moves to him.

This is a perfect example of how couples can work together to be positive influences on each other. Without nagging or haranguing (and using gentle positive reinforcement), Nancy can provide her husband with simple solutions to help him relieve his pain and stiffness, thus improving his quality of life.

After checking in with Nancy this week she has this good news to report:

James is doing his exercises with purpose and enthusiasm.  They’ve become part of his plan to “get healthy” along with some dietary changes and more cardio.

Who do you know who could benefit from a movement makeover? Can you send your special person my way? Call (503) 705-4762 or email me ( and I will be in touch with your person to set up a complimentary consultation. To receive the latest news in the land of Fluid (healthy recipes, The Monthly Five, workshops, and other events) please subscribe to my monthly newsletter over here on the right ->


Anne McCranie is a Portland (Sellwood), Oregon based Personal Trainer and Licensed Massage Therapist. She works with her clients one on one and in small groups using a combination of movement + massage to relieve pain, build strength, and reduce stress. 

The October Five Exercises – Burpies!

The Five are up! Can you go through one minute of each of these moves every day this month? Let’s start with burpies.

This exercise is a complex, multi joint movement that increases upper body and lower body strength, improves hip mobility, and gets your heart rate up. Click here to see full descriptions of the October Five and click here to see beginner to advanced burpie options including videos.

Jenny burpies 1 10.15

Jenny burpies 2 10.15

Jenny burpies 3 10.15


Anne McCranie is a Portland, Oregon based personal trainer and licensed massage therapist. Please see your medical professional before beginning a new exercise program.