503-705-4762

Blog

The July Five

BACK

1) Bear Crawl

  • From hands and knees, lift your knees and “crawl” forward moving opposite arm and leg.
  • Now try crawling backwards.
  • Core strength, shoulder and hip mobility, coordination.

2) Side Plank:

  • Start in hands and knees, or plank position.
  • Turn to your torso to your left, lift left arm to the ceiling.
  • You could also do this with your forearm or knee on the ground.
  • Core strength, arm/ shoulder strength.

3) Medicine Ball Push Up:

  • Start in a plank position (knees down or legs straight).
  • Place right hand on a medicine ball.
  • Slowly bend and straighten elbows, keeping neck long.
  • Chest strength, shoulder stabilization, abs.

4) Flye (supine):

  • Lying supine (on a foam roller if you have one).
  • Hold weights over your shoulders, elbows slightly bent.
  • Take arms out to the side (about 45 degrees).
  • Slowly bring arms back to center.
  • Chest and shoulder strength.

5) Tricep extension (supine):

  • Lying supine.
  • Hold weights above your shoulders, elbows straight.
  • Bend elbows to bring weights alongside your ears. Keep elbows pointing up to the ceiling (think of a rubber band holding your upper arms in place).
  • Extend arms.
  • Tricep strength, shoulder stabilization.

 

Anne McCranie is a Portland, Oregon based Personal Trainer, Pilates and Yoga instructor and Licensed Massage Therapist. This post is meant to jog your memory about moves we have done together either in class or in a private training session. Please see your health care professional prior to beginning a new exercise program.

 

Chipotle Sweet Potato Salad Recipe

One of my ladies brought this to a recent potluck (thanks Concetta!) and I loved it so much I am sharing it with you. The combination of smoky spices and bright colors offers a nice change from traditional potato salad. Loaded with fiber, B vitamins, and beta carotene, sweet potatoes pack a nutritional punch. Try this at your next BBQ and let me know what you think in the comments below…

Ingredients:
• 1 ½ lbs sweet potatoes, peeled and chopped into 1 inch pieces
• ½ cup mayonnaise
• Juice from one lime
• 1 tsp chipotle chill powder
• 1 tsp smoked sea salt*
• 1 tsp black pepper
• ½ cup finely chopped red onion
• ¼ cup chopped cilantro

 


Directions:
1. Steam potatoes: Fill a large pot with an inch of water and a pinch of salt. Place steamer basket in pot, and place potatoes into basket. Cover and steam for 7 – 10 minutes (until potatoes are just render when poked with a fork). Remove potatoes, spread them out on a large pan and chill.

2. Make dressing: Mix together mayo, lime juice, chili powder, salt, pepper, onion and cilantro.

3. Once the sweet potatoes have cooled, mix them with the dressing. Adjust seasonings to taste. Chill for a few minutes and serve cold.

*I found smoked sea salt and chipotle chili powder at New Seasons. You may substitute regular sea salt if you like.

 

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

Healthy Feet, Healthy Body

If you have done any personal training with me or attended one of my Pilates or yoga classes you have no doubt heard me discuss the importance of strong, flexible, healthy feet. Greater strength and mobility allows for more economic movement.

What are “Healthy Feet”?

  • Pain free!
  • Strong and flexible, feet, ankles and toes, that all articulate when you walk.
  • Toes are straight, not crooked, and point straight forward.
  • Toes lie flat, not curled under, with toenails pointing up towards the ceiling.
  • Foot is triangle shaped, widest at toes.
  • You are able to walk barefoot without discomfort.

Why is Foot Health Important?

Deconditioned foot muscles can cause muscles in your legs, hips and back to work less efficiently. This may translate to pain in your knees, low back, shoulders and neck. Common foot ailments include: bunions, neuromas, plantar fasciitis (or plantar fasciosis), hammertoes, and ingrown toenails.

How Can I Correct These Problems?

Oh I’m glad you asked! The good news is a lot of this is under your control. Start paying attention to which shoes hurt your feet, what activities make your feet feel better or worse? Kick your shoes off once or twice a day and walk around the house or office barefoot (if you are not currently in a painful, inflamed state). Meet with Anne to learn about:

  • Foot strengthening exercises
  • Healthy footwear
  • Correct Toes
  • Use of heat or cold
  • Myofascial release work

In this recent article about a new “foot core paradigm”. Dr. Patrick McKeon, an athletic therapist and professor of exercise science and his colleagues outline their ideas presented in the March issue of the British Journal of Sports Medicine. They argue that traditional sports medicine largely ignores the contribution of the intrinsic foot muscles in stabilization work.

“When we talk about core stability, you immediately have visions of people training their abdominal muscles,” says Dr. Patrick McKeon, an athletic therapist and professor of exercise science at Ithaca College in New York.

“We also have a foot core,” he says. “The muscles in the foot behave in the same way.”

These small muscles in our feet help keep us stable and balanced as we move. By relying on shoes with arch support, or orthodics we use the small muscles less. The large muscles of the foot and lower leg often take over the role of stabilization. This can lead to overuse injuries. When my clients ask me about orthodics I recommend using them as a temporary “cast” to support and immobilize the injured area while it heals rather than using orthodics an ongoing permanent solution. Once the inflammation is gone you can begin strengthening the muscles that support your arch, rather than allowing them to become deconditioned.

So how do we strengthen these tiny muscles? The authors recommend spreading the toes wide, squeezing them together, curling your toes and pulling a towel towards you, and picking up a marble with your toes (all moves by the way that we did here in our Healthy Feet Workshop this past February).

Contact me to find out how my “Healthy Foot” program can help you live pain free!

 

The June Five

BACK

1) Tai Chi Twist:

Anne twist 1 6.17

Anne twist 2 6.17

  • Stand with feet about hip distance apart.
  • Swing your arms from side to side, allowing your shoulders, hips, and legs to move.
  • Spine twist. Ankle, hip and shoulder mobility.

2) Calf Raise:

Anne calf raise edit 6.17

  • Stand on a yoga block.
  • Slowly lift and lower your heels ten times.
  • Strengthens whole posterior chain – calves, hamstrings, glutes.

3) Side Lunge:

Anne side lunge 1 6.17

Anne side lunge 2 6.17

 

 

  • Stand with feet a little wider than hip distance.
  • Shift your weight into your right leg as you bend your right knee.
  • Straighten legs and move hips back to center.
  • Reach up to the left, lifting your left leg if possible.
  • Ten each side.
  • Strengthens legs and hips, improves balance.

4) Hamstring Curl:

Anne ham curl 1 6.17

Anne ham curl 2 6.17

  • Stand tall. Bring your weight to your right leg and stretch left lag back behind you as you tilt forward.
  • Slowly kick right heel towards your bum, then extend your leg.
  • Ten each side.
  • Strengthens hamstrings, hips. Standing balance.

5) Calf Stretch:

Anne calf stretch 6.17

  • Stand facing a wall, right foot a little in front of left, both heels on the ground.
  • Slowly work your front knee closer to the wall, then back off.
  • Stretches ankles, calves.

 

Anne McCranie offers one on one training and weekly classes in her Sellwood studio. These exercise descriptions and photos are meant to jog your memory of the work we have done together. Please see your healthcare professional prior to beginning a new exercise program.

Contact Anne to join one of our ongoing classes.

Honey Mustard Kale And Cabbage Slaw Recipe

After a week of “vacation eating” last month (“why yes I would like dessert after every dinner thank you!”) I am now back to my more reasonable diet, including lots of fresh fruits and veggies. Try this easy, slightly sweet slaw, and let me know what you think in the comments below.

Honey Mustard Kale and Cabbage Slaw

honey mustard kale and cabbage slaw 6.17

Ingredients

  • 2 tablespoons olive oil
  • 1 tablespoon Dijon mustard
  • 1 tablespoon honey
  • 2 teaspoons apple cider vinegar
  • Salt and pepper
  • 3 cups mixed kale and red cabbage, shredded
  • 1 carrot, peeled and cut into matchsticks
  • 2 celery stalks, thin sliced
  • 1 small red pepper, thin sliced
  • 1 small green pepper, thin sliced
  • 1/4 cup fresh parsley leaves, chopped
  • 2 tablespoons red onion, diced
  • 2 tablespoons sunflower seeds
  • 2 tablespoons pumpkin seeds

Directions

  1. In a small bowl, whisk olive oil, mustard, honey, and apple cider vinegar. Season with salt and pepper.
  2. In another bowl, combine kale, cabbage, carrot, celery, peppers, parsley, and red onion with sunflower and pumpkin, seeds.
  3. Pour dressing over veggies and toss to coat. Taste and adjust seasonings if needed.

Anne McCranie is a Portland (Sellwood), based Personal Trainer and Licensed Massage Therapist. She offers this recipe to compliment your healthy lifestyle. Please see your medical professional for specific dietary advice.