The February 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 bridge) you could do every day.

If you do The Five each month, over the course of the year you will have taken yourself through a well rounded strength program that includes upper body, lower body, back, core, standing balance, mobility and flexibility.

The February Five:

  • Bridge
  • Cobra
  • Side-Lying Leg Lift
  • Saw
  • Teaser

Please use your best judgment as to how suitable these are for you right now.

back entension, hip extension, yoga back strength exercise, hamstring strength, hip strength, low back support

back strength, spine mobility, core strength, yoga floor exercises
Cobra

hip and leg strength, core work, stabilization
Side-Lying Leg Lift

Pilates core strength, spine mobility, shoulder rotation, hamstring flexibility
Saw

Pilates core strength, spine mobility, shoulder mobility
Teaser

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

Fiesta Beef And Cornbread Casserole

My sweet neighbor Margaret passed away this month and I wanted to share her recipe.

Click here to read her obituary.

Margaret grew up in Oklahoma and often shared with me fascinating stories about her childhood. As kids during the depression they were lucky if they got one new pair of shoes each year. She moved with her family to California, then later to Sellwood, and her and her husband raised their kids here. In addition to her biological family, she was known for “adopting” people. She made sure everyone she knew was well taken care of.

We would joke about the very Southern tradition of never returning an empty tupperware (so very rude!) so if I had given her something, and she didn’t have anything to give me in return, she would put an orange, or a cookie or something small in the container before giving it back to me. Most of the time it was her giving me yummy treats, from her famous chocolate chip cookies, to casseroles, cakes, and fresh veggies out of her garden. I rarely went home empty handed.

Here she is posing with me at her 90th birthday party.

Almost right up until her death, she kept up her house, cooking and sharing food with her neighbors and friends. She loved working in her yard, and feeding the squirrels, and crows. One day she shared a funny story about seeing a crow in her birdbath washing off a hot dog. I’m not sure where the hot dog came from, or how the crow dragged in up into the birdbath, but you know how crafty crows can be.

She made pickles every year and gave them away as Christmas gifts. She shared tomatoes and roses from her garden. A few years ago she made this fiesta casserole. I told her how much I liked it and she wrote out the recipe by hand (see photo below). Oh to have this penmanship!

If you’d like to pay your respects, or share stories with her friends and family, a memorial will be held for her February 5th at the Living Room coffee shop 8524 SE 17th from 4-6 pm.

margaret-recipe-10-16

I made her recipe, with a few changes. I used fresh peppers and tomatoes rather than jarred salsa, and organic beef from Trader Joe’s. I also doubled the peppers and added zucchini so this ended up making two batches of chili. I doubled the cornbread as well (I wanted to make sure there was plenty on cornbread on top). If you are not feeding an army you could easily cut this recipe in half.

beef-cornbread-casserole-3-10-16

Check it out and let me know what you think.

Fiesta Casserole

Chili Ingredients:

  • 1 lb ground beef
  • 1 yellow onion, chopped
  • 2 stalks celery, chopped
  • 1 green pepper, chopped
  • 1 red pepper, chopped
  • 1 medium zucchini, chopped
  • 4 cloves of garlic, minced
  • 2 Tbsp tomato paste
  • 2 Tbsp chili powder
  • 2 tsp ground cumin
  • 2 tsp dried oregano
  • 1 2.25 oz can sliced black olives
  • 1 can diced tomatoes (or 3-4 cups fresh)
  • 1 cup fresh or frozen corn kernels (thawed)
  • ½ cup chicken stock
  • Salt and pepper to taste

beef-cornbread-casserole-10-16

Cornbread Ingredients:

  • Two boxes of Jiffy cornbread mix
  • two eggs
  • 2/3 cup buttermilk (or whole milk)
  • 2 Tbsp chopped fresh cilantro (plus more for garnish if you like)
  • 4 oz can of green chilies
  • 1/3 cup shredded cheddar cheese

Directions:

  1. Preheat oven to 350.
  2. In a large, deep, ovenproof skillet, sauté onions, celery, peppers, zucchini, garlic, and beef til meat is no longer pink, and veggies are soft (6-8 min).
  3. Add tomato paste, chili powder, cumin, oregano, olives, tomatoes, corn, broth, salt and pepper and bring to a boil.
  4. Reduce heat to low, cover and simmer 5-10 minutes.

beef-cornbread-casserole-cooking-1-10-16

Prepare cornbread:

  1. Mix cornbread per package directions (mix + eggs + milk).
  2. Add chopped cilantro and green chilies to cornbread mixture. Stir until just combined (there may be lumps). Spoon cornbread mixture over chili.
  3. Bake 30-35 minutes until cornbread is golden and cooked through.
  4. Remove from oven and sprinkle with cheese, and put under the boiler. Broil on high until the cheese is bubbling (watch it closely so it does not burn).
  5. Let stand for five minutes before serving.

beef-cornbread-casserole-coooking-2-10-16

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.

Foam Roller Magic!

Don’t worry we’re not sawing anyone in half, or pulling a rabbit out of a hat, or making a bird disappear. Although if you come to this workshop your pain could disappear!

Are you looking to soften tight muscles? Would you like to improve your hip and shoulder mobility? Do you spend hours a day seated in front of a computer or looking down at your phone?

Take yourself through this 60 minute workshop and you will address every major muscle group from your head to your feet! You’ll feel relaxed, energized, and stretched. The recording is available here, so that you can work through these moves at your own pace. Do the whole video all at once, or pick out one or two exercises to work on each day.

Learn the magic of the foam roller!

  • What: 60 minute foam roller workshop.
  • When: Watch the recording at your leisure!
  • How: Click here to purchase the workshop recording.
  • Why: Reduce tightness, improve mobility, strength, and balance.
  • How much: $20

We follow my trademarked R.O.S.S. method – release, organize, strengthen and stretch. To be most successful, you will need a 36 inch, round roller, and be able to easily get up and down from the floor.

This is not a sweaty “workout”, but a movement exploration. You may go at your own pace, and I offer variations, so you can chose the best level for you today.

  • We start with release work, warming up and loosening tight muscles, and facilitating your mind body connection. This is where we will spend the majority of our time today. Juicing up soft tissue, breathing, relaxing.
  • Next up – stabilization and organization to connect to your smaller muscles, and prep you for larger movements.
  • Our short strength program includes a handful of upper and lower body exercises. You learn your most efficient way to accomplish daily activities, like getting up out of a chair.
  • Lastly stretching, and mobilization to help you feel length from your head to your toes.

You will leave feeling relaxed, refreshed, and like you did just the right balance of mobility and strength.

Not sure if this workshop is right for you right now? Give me a call (503) 705-4762.

Click here to purchase this workshop recording today!

The January Five

BACK

About the Five: Each month I offer five exercises to improve your strength, balance, flexibility, and mobility. To see these in person join an ongoing class, or schedule a private session with me.

  • Leg Circles
  • Plank
  • Down Dog
  • Chair Pose
  • Seated Yoga Twist
Pilates hip mobilization exercise, core strength, economy of movement.
Leg Circles
core strength exercise, full body strength, shoulders, legs.
Plank
Shoudler and hip flexibility, core strength, yoga hamstring stretch, calf stretch, foot stretch
Downward Facing Dog
Leg strength, standing balance, yoga strength exercise, shoulder strength and mobility
Chair Pose
spine twist, hip stretch
Seated Twist

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