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“Anne saved my life!” How I got unstuck out in the middle of nowhere.

“Anne, you saved my life!” This was the first thing one of my clients said at the start or our Monday 6 pm yoga class.

He told a story about being out in the middle of nowhere, falling and not being able to get up. I believe his exact words were, “I’m screwed.” He then remembered some of the ways we have practiced going from the floor to standing, and was able to regain his composure, and figure out how to stand up (and not be bear food).

I know the old commercials where the little old lady says “I’ve fallen and I cant get up” were funny, but seriously, unless you have fallen and not been able to get up off the floor, you may not realize how terrifying this is, especially if you are alone.

My client is active, he loves to be outdoors, fishing and golfing. He’s been coming to our yoga class for several years. Occasionally his low back flares up and he does a few one-on-ones with me. He sees the value in strengthening, stretching, and mobilizing his spine, as this helps him stay out of pain, and allows him to do the things he loves.

After class I asked him if I could write a post about his story and he sent this email along with some photos from his trip:

“Hey Anne; A little story about my fall fishing trip:

My favorite fly fishing spot is the Firehole River in Yellowstone National Park.

This September I was fishing on kind of marshy, soft and mucky ground. Standing half in the water and half on the land tying on a new fly I lost footing and fell onto the bank. Initially on my back and side I could not get up, and after a number of minutes felt I might be screwed. Then a vision crossed my mind of Anne demonstrating a yoga standing move, butt in the air walking one’s hands towards ones feet. I managed to get on all fours, walked my hands backward and I stood upright.

Funny how things intersect and of course Anne is a hero.”

If you struggle with your balance or mobility, or feel you’re no longer able to do the things you used to do, our Monday yoga class is for you! We start with mobility work, incorporate a few standing strength and balance exercises, then the last half of the class is devoted to stretching. This is a great stress reducer, and a fantastic start to your week.

Still not sure if this is for you? Reach out to me and I’ll send you the code to try your first class for free.

xoxo

Anne

(503) 705-4762

Corn, Peach, And Tomato Salad With Feta

I know y’all are all getting your sweaters out, and making pumpkin spice everything, but please let me enjoy my last few weeks of summer! Its going to be in the 80’s, maybe even 90 this week, so I’m going to get one more paddle board day in on Sunday, and I will be wearing shorts til October!

I found some delicious corn, heirloom tomatoes, and local peaches at the market this week and put together this quick and easy summer salad. You basically chop all your ingredients, make a quick dressing of lemon juice and olive oil, and that’s it!

Try it and let me know what you think.

Corn, Peach and Tomato Salad

Ingredients:

  • 4 ears of corn, kernels removed
  • 2 small tomatoes, chopped
  • 2 peaches, chopped
  • 1/2 cup feta cheese, crumbled
  • Handful of fresh basil leaves, chiffonade
  • Juice from one lemon
  • 2 Tbsp Olive oil
  • salt and pepper

Directions:

1. Make dressing. In a large bowl, whisk together the juice from 1/2 a lemon, 2 tbsp olive oil, salt and pepper. Taste, and adjust seasonings if needed (I really like lemon, so start with half, then add more if you like).

2. Add corn, tomatoes, peaches, feta and basil to the dressing. Toss to combine.

3. Serve at room temperature or chilled.

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 medical professional for specific dietary advice.

Move, Eat, Rest. Our Fall Reset starts September 19th!

YOU are invited to join our Fall Reset!

What is it?

21 day program to decrease pain and tightness, improve sleep, and reduce stress and anxiety.

Our focus:

  • Daily, pain-free movement
  • Feed your body
  • Rest

How?

Meet with me for 30 minutes of one on one time focused on you and your goals (phone, Zoom, or in person). We will establish your personal game plan, so that you are clear on when and how you will you move your body, prep healthy meals, and find more space, and ease.

When?

September 19th – October 9th

Where?

Online, via email. If you’re local, you may choose to meet with me in person for your one on one. You receive weekly email prompts for pain-free movement, mobility/flexibility, healthy eating, stress reduction, and improved sleep.

How much?

Free for Fit Club subscribers.

$75 for guests.

How do I participate?

  1. Sign up by clicking here.
  2. Meet with me for your one on one.
  3. Read your email prompts, and complete a few short tasks each day.

How do I sign up?

Click here to register today!

Not sure if this is for you? Join our Zoom meeting Saturday September 17th at 11 am to see if this is right for you! (message me for the private link Anne@FluidPortland.com

The Sepember Five Exercises

About the Five: Each month I offer five exercises to improve your strength, balance, flexibility, and mobility. My hope is that you will go through these on your own or with me three times a week. Some moves (like this month’s swimming) you could do every day.

  • Squat / Sidekick
  • Swimming
  • Plank Row
  • Corkscrew
  • Camel

These photos are meant to jog your memory about the exercises we have done together. Please use your best judgment as to how suitable these are for you right now.

Squat Side Kick

Swimming

Plank Row

Corkscrew

Camel

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

Low Sodium Ranch Dressing

My friend Katherine Green has just released 30 Minute Low Sodium Cookbook, and I’ve been having so much fun trying out different recipes.

During the recent heat wave, we’ve been eating a dinner salad at least once a week. Typically this is some combination of chicken, pasta, and whatever veggies are in the fridge. This week I dressed our big salad with Katherine’s low sodium ranch dressing.

Ranch gets a bad rap. This is not the gloppy, store bought, full of unpronounceable ingredients, ranch. For this recipe you simply add a few spices to yogurt and sour cream. Light, easy and delicious.

Try it and let me know what you think.

Low Sodium Ranch Dressing

Ingredients:

  • 3/4 cup low fat plain Greek yogurt
  • 1/4 cup low fat sour cream
  • 2 teaspoons apple cider vinegar
  • 1 teaspoon dried parsley
  • 1 teaspoon dried dill
  • 3/4 teaspoon onion powder
  • 3/4 teaspoon garlic powder
  • 1/4 teaspoon freshly ground black pepper
  • 1 to 2 tablespoons milk (optional)

Directions:

1. In a small bowl, whisk together the yogurt, sour cream, vinegar, parsley, dill, onion powder, garlic powder, and pepper until smooth. If using the milk, pour in 1 tablespoon at a time, whisking until the dressing reaches your desired consistency.

2. Refrigerate leftovers in an airtight container for up to 3 days.

Variation tip: For a spicy ranch, add 1/2 teaspoon of paprika and up to 1/2 teaspoon of cayenne pepper.

PER SERVING (2 tablespoons): calories: 30; Total fat: 1 g; Saturated fat: 1g; Sodium: 17 mg; Carbohydrates: 2g; Fiber: less than 1g; Protein: 3g; Calcium: 40 mg; Potassium: 63mg.

My hope is this recipe inspires you to try something new. This is not meant as specific dietary advice. YOU are in charge of deciding what is best for you as far as a healthy diet, and taking good care of you. The link above is not an affiliate link, I do not benefit financially if you click through to purchase Katherine’s cookbook. I am hoping that you will join me in supporting a local author.