Fitness | Fluid Movement + Massage

F.I.T. Functional Interval Training Class This Friday at 9 am

March 26, 2013March 27, 2013Anne

Are you off this week? Come on down to FIT Class Friday at 9 am at Sellwood Yoga’s Align Fitness Studio.

The hour will fly by as we start with Pam’s signature warm up, followed by quick one minute intervals using weights, bands, kettlebells and our own body weight (think lunge rows, burpies, squat kicks..). We finish with core work (of course) and long luxurious stretches for your hips, shoulders, back and legs. A fun and fast workout that will leave you feeling sweaty, strong and stretched!

Who: You

What: FIT Class – cardio and strength intervals

When: Friday March 29th, 9 am to 10 am

Where: Align Fitness Studio *(see note below)

Why: To look and feel your best!

Preregister for class here: http://sellwoodyoga.com/

This is a one time gig for me not a regular class that I teach. I am subbing for Pam who is on vacation this week.

About Align Fitness studio: This is the newly opened sister studio to Sellwood Yoga. It is located upstairs in the same building as the bike shop, Sellwood Cycle Repair. You enter the building through a door on North Side using a key code. (If you stand on the southwest corner of 13th and Miller and turn around and look back at the big brick red colored building behind you it is the door on the right).

Call Anne for the code or with any questions about the class (503) 705-4762.

“Healthy Feet For Athletes” Workshop Thursday March 21st 2013

March 12, 2013July 27, 2017Anne

Do you (or does someone you love) suffer from bunions, hammer toes, plantar fasciitis, high or low arches, or general foot pain?

Join Anne for her “Healthy Feet For Athletes” Workshop Thursday March 21st and learn her signature foot realignment routine that will keep your feet pain free.

WHO: YOU! And your friends with foot issues
WHAT: Strengthening exercises, stretches and myofascial release work using a tennis ball, theraband and yoga block
WHEN: Thursday March 21st, 7:30 – 8:30 PM
WHERE: Sellwood Yoga
WHY: Happy healthy feet!
COST: $15 payable to Sellwood Yoga

You work to improve the rest of your body, why ignore your feet? Learn simple strength and flexibility exercises that train the muscles in your feet and ankles to be strong, aligned and flexible. What can you do to treat your feet at home? We discuss healthy shoe options, hydrotherapy, and self massage.

This workshop will sell out! Preregister here. Questions? Call Anne (503) 705-4762

Ball Squat For Leg, Back and Core Strength

February 22, 2013February 22, 2013Anne

Here Val demonstrates one of the February Five – The Squat. This move strengthens your legs, back and core.

She is using a Swiss ball. There are many squat variations, wall squat, the yoga Chair pose, wide leg squat or Goddess pose. Often I will start my clients seated on the edge of a chair and have them stand up and sit back down. This is more difficult than it sounds if you are really using your core, keeping neck and shoulders relaxed, tracking knees over your feet, not past your toes, and keeping hips, knees and ankles lined up.

For this version start with your low back snug on the ball, feet parallel. Stack your shoulders over your hips – maintaining your lumbar curve – and relax your neck muscles.

Press your heels into the floor and your back against the ball as you bend your knees to sit into a squat. Now press into your heels to stand back up. If you have a mirror at your disposal check out your side view to see that you are keeping your alignment throughout the exercise.

Anne McCranie is a Portland based personal trainer, massage therapist, and Pilates and yoga instructor. She sees clients in her Sellwood studio for one on one sessions as well as small group classes. Call her today to find out how her signature combination of movement and massage can help you live pain free (503) 705-4762.

How Sitting Is Killing Us

February 18, 2013July 27, 2017Anne

Get up! Yes you…right now.

Why you ask? Check out this video where Dr James Levine, an obesity specialist, claims our sedentary lifestyles may be hazardous to our health. He is the guy who came up with the idea for a treadmill desk by the way. He claims “If you are sitting for an hour it’s too long.” and suggests that you get up and move for a few minutes each hour.

Could you stand up to take your phone calls? Can you adjust your desk so you can stand and work? Or get up and walk around your desk once an hour? What can you do to stay “Fluid” throughout your day?

The January Five Exercises – Pilates And Yoga For Core Strength And Balance

January 23, 2013July 27, 2017Anne

Each month I give my clients five moves to work on that include strength, flexibility and standing balance. I suggest you spend five minutes each day working on these. Here are the January Five:

1) Hundreds:

Start lying on your back.
Engage abdominals and lift legs to tabletop position.
Round head and shoulders off the mat, arms extended by your side.
Inhale and exhale as you pulse arms up and down.
Relax your neck! Rest your head on the ground if your neck starts to overwork.

2) Leg Circles:

Bring your left leg up to tabletop or bent knee position (Maddie here is showing the more advanced straight leg version).
Inhale and exhale as you make a small circle with your leg, keeping hips still.
Ten times each direction then switch legs.
Relax your hip.

3) Down Dog:

From hands and knees, lift your hips towards the ceiling to come into and upside down “V”.
Bend your elbows and knees slightly, think of lifting your tail feathers up.
Eventually your arms and legs will be straight and hands and feet flat on the ground.

4) Triangle:

Stand with your right foot about three feet in front of your left, arms extended and legs straight.
Keeping both sides of your waist long, reach right arm out and rest your hand on your right leg.
Extend left arm to the ceiling and steer your belly button towards the opposite wall.
Hold for one minute then switch sides.

5) Seated Twist:

Sit up tall, bend your right knee and draw your right heel in towards you (Kate is demonstrating the more advanced version with her left leg tucked under her and arms wrapped behind her back).
Hug your right leg and twist towards your right knee, eventually looking over your right shoulder.
Hold one minute, and then switch sides.