503-705-4762

Blog

Five A Day Challenge Starts May 1st!

How often do you eat 5 fruits and veggies in a day? Can you try this 21 day challenge with us?

Do you notice headlines that read “Eat this one vegetable for clear skin”, or “Mediterranean diet promotes longevity”, or “Drink this (or don’t drink this) to improve your sleep”? Then when you click on the article it is some variation of what we could all agree is a basic, healthy diet:

Eat mostly whole foods, include all the colors of the rainbow, go easy on the booze and caffeine, oh and call your mother. 🙂

While most of us know we should be eating our vegetables, we may have trouble actually doing it. You may be crunched for time, or your schedule may change at the last minute. Maybe you have a house full of picky eaters, you are bored with your recipes, or you just need a simple plan to follow.

If you’re looking for a common sense approach to how best to feed your body, I am here for YOU!

Our Five A Day Challenge starts May 1st. I’m not going to ask you to stop doing anything. This is not a cleanse. I will ask you to eat vegetables, lots of them. And a little fruit. That’s it. Simple, but not always easy.

Each week I will email you suggestions and tips (like how to make a super fast, healthy dinner, or how to approach feeding a picky eater, and what you can do on Sunday to set yourself up for success during the week) along with a short video. I even have two spots available for the super deluxe option. I prep veggies and bring them to your house! I will do everything except shove fresh produce in your mouth!

Five A Day Challenge

  • Who: You!
  • What: 21 day challenge. Eat 5 fruits and veggies each day.
  • When: May 1st – May 21, 2020.
  • Where: Anywhere! You receive weekly email support from me. If you are local to Portland, please come to our in person wrap party Saturday the 22nd.
  • Why: Create a domino effect of healthy habits when you start your day with fresh produce! By improving your diet you may experience: vibrant health, more energy, better poops, clear skin, and improved sleep.

How much:

Option #1: Weekly emails, including recipes, nutrition tips, and a video of yours truly outlining that week’s challenge, (Do smoothies count? Can all my 5 be fruit? How do I get my family on board?) Order this $21 option below.

Option #2: Weekly emails, plus produce brought straight to your door on Sundays. I set you up for a successful week, by pre-chopping, and portioning a salad, a cooked veg, and a fruit option. Order this $210 option by calling or emailing me (only two spots available so please email/call me today if this is your choice).

Update – this challenge is now closed. Thanks all of you who participated!

If you would like to join Fluid’s nutrition programs in the future, please use the box over there to the right to sign up for our newsletter, or email me directly.

Call (503) 705-4762 or Email Anne@FluidPortland.com and for additional information.

Update – support is flowing in from local businesses! Thanks so much!!!

Who am I to tell you what to eat?

I’m Anne McCranie – a Portland based personal Trainer and Licensed Massage Therapist. I have completed a nutrition training program through Precision Nutrition, and I love to talk about, cook, and eat delicious food.

Looking to add more veggies to your diet? This plan is for you! Want to lose a few pounds, or get your diet back on track? Sign up!

If you suffer from physical or emotional disorders, like uncontrolled blood pressure, or disordered eating, and changing your diet would negatively impact your health, this plan is not suitable for you right now. Please see your medical professional prior to beginning a new exercise or diet plan.

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.



Here Today, Gone to Maui

Aloha friends! Eric and I are Headed to Hawaii for some R&R March 12th through the 20th.

While I will be reachable by phone, I will not be checking my email. Thanks for your understanding as I take a break from my computer.

Fit Club subscribers, check your inbox! On Sunday you received recordings of all of our fitness and meditation videos from the past three months.

These include:

  • “The Monthly Five”
  • 3 minute hand and foot therapeutic exercises
  • 5 minute hip strength and mobility
  • 7 minute foam roller neck and shoulder release
  • 60 minute yoga and Pilates classes
  • Two 15 minute guided meditations
  • …and a bonus ten seconds of cuteness of my three year old buddy talking you through tree pose

If you would like to be added to this list (and you want to be able to have access to your video library this week) you must sign up prior to Thursday March 11th. While I have been able to automate parts of my business (like the payment system) there are still parts I am doing by hand, like adding your email to the Fit Club list.

If you are curious about me, or these fitness videos check out my latest video here:

Don’t forget to like and subscribe to my YouTube page! I upload new content here regularly. Some videos are seen by everyone, other videos are only available to Fit Club subscribers.

Aloha!

Anne

Baked Oatmeal Recipe With Caramelized Bananas And Blueberries

Are you looking for a warm, filling, healthy, high fiber, slightly sweet, crunchy, chewy not boring breakfast, that you can make ahead and even freeze? Check out this recipe for baked oatmeal.

If you are a fan of soaking your grains you can for sure do this step the day before, then continue with the rest of the recipe.

I’ve made several variations on baked oatmeal over the past few months, typically I mix oats, fruit, sweetener, a handful of nuts, a couple eggs, and some type of milk, and bake in the oven like a casserole. What makes this recipe different, is you caramelize your bananas in butter first (ever had bananas foster? same idea), then add the rest of the ingredients.

My favorite fruit combo is frozen blueberries and cherries, but you could also do peaches, or raspberries (or whatever your heart desires). I use cow’s milk, but nut milk would also work well.

Check out the recipe below and let me know what you think…

Baked Oatmeal With Caramelized Bananas And Blueberries

Ingredients:

  • 3 Tbsp butter
  • 2-3 ripe bananas
  • 2 cups rolled oats (not instant)
  • ½ tsp salt
  • 1 tsp baking powder
  • ½ tsp ground cinnamon
  • 1/3 cup walnuts
  • 1/3 cup maple syrup
  • ½ cup milk
  • 2 eggs
  • 1 tsp vanilla
  • 1.5 cups fresh or frozen blueberries (or a mix of cherries, raspberries, or blackberries)

Directions:

  1. Preheat oven to 375.
  2. Butter an 8 x 8 square baking dish.
  3. Slice bananas, and place them in a single layer on the bottom of the dish. Bake at 375 for about 20 minutes, or until they start to smell really good.
  4. While the banana layer is baking, prep your other ingredients. In a bowl, mix together the oats, salt, baking powder, cinnamon, and half of the walnuts.
  5. In another bowl, whisk together maple syrup, milk, eggs, and vanilla.
  6. Once the bananas have caramelized, pull them out of the oven.
  7. Stir the oat mixture into the egg/ milk mixture to combine. Pour this over the bananas. Gently stir in the berries, and top with remaining walnuts (now everybody should be in the pan).
  8. Bake for about 45 minutes, until the top is golden brown and the oat mixture has set. Remove from the oven and let cool for a few minutes.
  9. Serve with a drizzle of maple syrup, or a spoonful of yogurt.

Anne McCranie is a Portland, Oregon based Personal Trainer and Licensed Massage Therapist. She offers this recipe to tickle your taste buds. Please see your medial professional for specific dietary advice.

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