The October Five Exercises

October 7, 2014October 7, 2014Anne

Several of my clients volunteered to pose as fitness models this week. Thanks ladies!

Want to see these live and in person? Join one of Fluid’s weekly classes or call Anne to schedule a one on one session. (503) 705-4762.

Shoot for one minute of each of these moves every day this month.

The October Five

1) Plank Rows:

Start in a plank position holding 5-8 lb weights, with legs as wide as your mat.
Exhale and pull right elbow towards the ceiling, lifting the weight off the ground. Inhale to slowly lower back down.
Switch sides (shoulders and hips do not move, back stays flat).
Back and shoulder stabilization and strength.

2) Seated Yoga Twist:

Sit up tall, bend your right knee and draw your right heel in towards you.
Twist towards your right knee, look over your right shoulder.
Hold one minute, and then switch sides.
Spinal twist, hip stretch.

3) Pilates Leg Circles:

Start lying on your back with feet on the ground.
Lift your left leg (knee can be bent or straight).
Make ten small circles with your leg, keeping hips still.
Switch directions, and then switch legs.
Hip stabilization.

4) King Arthur:

Come into a low lunge with your right foot in front, right knee over your ankle.
Rest your left knee on the ground behind you.
Hold one minute each side.
Hip stretch.

Here’s another version more suitable for sensitive knees:

5) Eagle:

Version 1: Stand on your right leg. Bend your knees and rest your left foot on top of your right foot. Cross your arms in front, giving yourself a big hug.
Version 2: From chair pose, cross your left leg over your right and wrap your left foot around the back of your right ankle, squeezing legs together. Slide your left elbow under your right and twist your arms bringing palms together.
Hold one minute each side (do the modified version if this causes knee pain).
Stretches shoulders and upper back. Strengthens legs, improves balance.

So many great Eagle poses – I couldn’t pick just one! Here using the wall for support:

Team M + M:

And another more knee friendly variation:

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.

Sign Up Today For The Sellwood 5K!

October 2, 2014July 27, 2017Anne

The Sellwood Middle School Run/Walk for Education is coming up Sunday, October 19th.

Fluid Movement + Massage is a proud sponsor of this year’s Sellwood 5K!

This amazing community event supports our local Middle School raising funds for teaching and staffing positions. The school is two blocks from Fluid World Headquarters, in fact I can often hear the marimba band playing while I eat lunch. The proceeds from this event go to programs like the marching band, the marimba band, and art classes. This community race will start and end at Sellwood Middle School and loop through the beautiful Springwater Corridor.

I will be running along with a few clients and friends. Join me!

Questions? Please contact Kathy Hart hartomatic@aol.com

Pup Creek Falls Hike Sunday August 31st, 2014

August 26, 2014July 27, 2017Anne

Can you feel the days getting shorter and the nights cooler? Anybody else feeling the urge to get out while the getting is good?

Join us for an end of summer hike to Pup Creek Falls this Sunday August 31st. We are carpooling, leaving from Sellwood at 10 am (more info below).

Our last hike to Opal Creek in June was delightful despite getting sprinkled on. Here are some photos.

We walked along the creek for part the hike and were surrounded by towering old growth Douglas Firs.

This Sunday we head southeast to Clackamas county. This will be my first time to Pup Creek Falls. An out and back, we will take the Clackamas River Trail about 3.5 miles to the waterfall, then turn around. The total distance will be 7 + miles. We will move at a fairly leisurely pace and take plenty of rest and snack breaks.

Call Anne for more info. (503) 705-4762.

Anne McCranie is a Portland (Sellwood) Oregon personal trainer and licensed massage therapist. She loves to explore our bounty of beauty here in the Pacific Northwest. Before heading out please familiarize yourself with this hike and take full responsibility for your safety and comfort. Click here for REI’s “hiker’s ten essentials”. Prepare yourself with water and snacks, dress in layers, and wear appropriate footwear.

Opal Creek Hike Sunday June 15th 2014

June 6, 2014July 27, 2017Anne

This is it – the weather we wait for all year! Last month I hit Eagle Creek in the Gorge for the first time this year. Here is why it is one of my favorites…

Next up Opal Creek on Sunday June 15th (Father’s Day weekend). This will be my first time here so it will be a new adventure for me. There is a 4 mile and a 7 mile option and both trails run along the river and include beautiful scenery. We are headed just east of Salem so expect a 90 minute to 2 hour drive. We will be carpooling from Sellwood so contact me for our ETD and other details.

As with any wilderness hike please click the link above to familiarize yourself with this trail. REI recommends you pack the “Hiker’s Ten”.

There is no charge for this hike. There is a $5 parking fee at the trailhead. Call Anne with questions or to let her know you will be joining our group. (503) 705-4762

Anne McCranie is a Portland based Personal trainer and Licensed Massage Therapist. She loves to get out in the woods and find new trails. Please take responsibility for yourself and your family and be fully aware of your skill level and abilities and the rules of the trail before attempting this hike.

National Walking Day April 2nd, 2014

March 31, 2014July 27, 2017Anne

The American Heart Association has designated Wednesday April 2nd 2014 as National Walking Day.

The AHA recommends 30-minutes of moderate activity, but three 10-minute periods of activity are as beneficial to your overall fitness as one 30-minute session. Walking and other physical activities can relieve tension, anxiety and depression. Walking can boost your immune system, improve your memory, and reduce your risk of cancer and heart disease.

Here are a few of their tips on how to get your co-workers and family members involved:

Invite a friend or family member to walk with you.
Encourage your employees to go for a thirty minute walk.
Change one of your meetings to a walking meeting and let your colleagues know why.

I shoot for 30 – 60 minutes of walking a day and am lucky enough to be able to walk most of my errands here in Sellwood. How can you make a daily walk part of your routine?

Join me for a walk this Wednesday at 10:15. Meet me at Sellwood Yoga (or better yet – join me for my 9:15 Pilates class there, followed by a walk).

Anne McCranie is a Portland, Oregon based Personal Trainer and Licensed Massage Therapist. She is always looking for walking buddies and can be reached at (503) 705-4762.