503-705-4762

Author: Anne

December Deals


Who’s been nice?  Fluid’s December Deals are here!

This week’s deal:  Fluid Fitness Package

Meet with Anne for a thirty minute personal training session (Pilates, Yoga or Strength work), plus a sixty minute massage and she will send you home with your choice of a foam roller, Swiss ball, dumbbells or exercise band and your customized home workout program.  $125

Offer good until Thursday December 23rd, call or email Anne today – 503-705-4762, Anne@FluidPortland.com

How to injure your back while cooking a turkey

That’s right, you heard me – injure your back.

Using poor posture while pulling a 20 lb turkey out of the oven is the easiest way to hurt your back this Thanksgiving.

Here I am showing an example of “bad” movement – back and shoulders hunched, knees locked, not moving from my center:

And here is an example of “good” alignment, knees bent, tummy pulled in, back straight, lifting with my legs not hunching my back:

While the holidays are fun and festive time to enjoy yummy food, friends and family this can also be a time of added stress and tension.  As we head into the holiday season our schedules fill with shopping, parties, cooking, maybe time spent on the road or sleeping in uncomfortable beds.  While I would consider this “good stress” this can take a toll on your body.

To keep your back pain free I suggest you use principles of alignment and mindful movement while cooking your turkey dinner.

Any chef worth his or her salt knows the importance of “mise en place” – organizing your ingredients and tools prior to cooking. Here are a few more tips for success:

  • Bring your work to you. Sit at the table to peel potatoes instead of hunching over a counter.
  • Orient yourself correctly. Stand with weight on both feet, knees slightly bent, facing your cutting board, bowl, pot etc…
  • Lower your work area. One of my clients suggested putting the mixing bowl in the sink as opposed to on the counter top.  This keeps you from hunching your shoulders while stirring.
  • Ask for help. Enlist the family – even little ones can wash and peel veggies, the hubby or aunt sis can help you pull a heavy pot of potatoes off the stove.
  • Stop every once in a while and notice your posture.  What muscles can you relax?  Do you need to tense your neck and shoulder to stir that cake batter?  See if you can move from your center, keeping your neck and shoulders relaxed.

Here’s to a healthy and happy Holiday season!

Healthy Abs and Backs Workshop this Sunday November 14th at Sellwood Yoga

Click image to view PDF

Banish back pain with these simple yet effective exercises!  Learn a five minute low back stabilization series you can use anytime your back starts to feel tight or sore.  We begin with Pilates stabilization work on the foam roller, build back strength and flexibility with a simple yoga Vinyasa series and finish with self massage and flexibility work.

  • $25 ($20 if prepaid)
  • 90 minutes
  • Includes a handout with detailed explanation of the exercises in our healthy back program

For more information contact Anne McCranie at 503-705-4762.

Preregister at www.Sellwoodyoga.com

Healthy Abs and Backs Flyer (PDF)

Travel with Fluid to Hawaii

Maui Stress Relief Vacation February 2011

Feeling stressed?  Overwhelmed? Join us February 4th to the 10th in beautiful Maui Hawaii for a healthy relaxing stress free vacation in paradise! Think you are too busy? Studies show that constant work with no down time can lead to decreased productivity and creativity.  Scheduling a vacation gives you an opportunity to recharge, gain a new perspective and can even help stave off depression. Think of this as a mental and physical health boost!

The focus of this trip is stress reduction and Anne has an awesome week planned for you! You are welcome to take part in daily group classes, organized outings like snorkeling and hikes or just hang out in the hot tub. This is your vacation for you to do as you please. Here is a sample day:

  • 7 am breakfast: fruit, banana bread, juice
  • 9-11 am Yoga: strength, flexibility and balance work
  • Noon lunch: baked sweet potatoes, hummus with sliced veggies and pita, couscous with raisins and almonds, cucumber salad
  • 2 pm massage
  • 5 pm leisurely walk on the beach
  • 6:30 pm watch the sunset (while enjoying a Mai Tai)
  • 7 pm dinner: Grilled local fish, black beans and rice, mango salsa, green salad, grilled pineapple

All meals are prepared for you with a focus on whole foods, fruits and veggies and local seafood. Anne welcomes special dietary requests and there are no restrictions on what you can or cannot eat. Want to go raw for a week?  Anne will support you. Want to start your day with a mimosa? Go for it. This is your vacation.

Included in the price of this trip:

  • Daily movement classes including Pilates, Vinyasa yoga, strength, cardio, restorative yoga and chi gung
  • Two massages per person
  • All of your meals (yes breakfast, lunch and dinner every day)
  • A Luau (who wants to try Kalua pig and poi?) check out the Luau menu here – www.feastatlele.com
  • Snorkeling gear and plenty of beach time
  • Hikes led by Anne and her buddy Leah (more hiking info here – www.visitingmaui.com/hikes)

To view our house visit   http://www.mauihouse4rent.com/.

Want to bring the hubby but he is not interested in yoga or massage? Ask Anne about her special “companion rate”.

Call or email Anne to reserve your spot today! (503) 705-4762.

Aloha!