503-705-4762

Category: Health and Wellness

Six Weeks to Summer

Are you struggling to get moving? Do you feel sluggish and heavy? Do you know what you “should” be doing as far as diet and exercise, but you just can’t seem to do it?

Join our Six Weeks to Summer accountability and support group!

  • Who: You! And your Fluid Fit Club friends.
  • What: Six-week support and accountability group.
  • When: May 9th to June 20th.
  • Where: Online.
  • Why: Look and feel your best!
  • How: Join Fluid’s Fit Club.

What’s so great about Fit Club? Once you’re a member you get the convenience of working out at home with an experienced trainer and a bunch of fun, like-minded exercise allies. You also get access to all our additional programs and events, including this Six Weeks to Summer accountability group.
 
How do you join? Commit to taking at least one class (via Zoom) per week, or train one on one with Anne weekly in your home.

Click here to sign up for class. Please reach out to me directly to schedule a training session.

Summer is right around the corner. What do you want to accomplish this year? How do you want to feel? What small changes could you make over the next six weeks to set you going in the right direction?

You decide on your specific goal. Do you want to eat more veggies, go for a daily walk, spend more time with your family, spend less time on your phone…? We help you get there!

Your commitment:

  1. Share your goal with the group.
  2. Start with one small, easily achievable goal.
  3. Celebrate your success with the group or ask for help.

What you get from Anne:

  1. Weekly goal setting and check ins.
  2. A free weekly 30-minute strength session where you work out alongside me.
  3. Support and encouragement from a private Facebook group.

Click here to join today!

FAQ:

Why six weeks?

It takes about 6 weeks to form a new habit. My hope for you is that you start a new habit that you can sustain.

What am I committing to?

Join a weekly class (or sign up for personal training with me). Set your personal goals and share them with the group. Check in with the group to ask for support, celebrate your success, and offer encouragement.

Is this a diet?

Nope. Unless by ‘diet” you mean the food you put in your mouth. You decide what (if anything) you want to change about your diet. Meal planning, add a serving of veggies, protein for breakfast. We help keep you accountable.

Why join a group?

You’re much more likely to stick to your plan if you have people rooting you on! We are here to support and encourage you and offer tips for when you feel stuck.

I’m out of shape, can I join this program?

Yes! This is the perfect way to get back into shape. Our Monday yoga or Thursday Energy flow classes are gentle and a great place to start.

I’m walking but not doing any strength training, where do I start?

Our Wednesday Pilates class offers a mix of dumbbell exercises to strengthen your arms, back and legs, as well as traditional Pilates core strength and spine mobility exercises.

I’m in good shape and looking for a class that will challenge me.

Saturday Barre class is our most challenging! Build leg strength and endurance, improve balance and coordination.

I’m still not sure if this is for me.

Reach out to me directly by completing this form.

Some words Anne will not be using:

  • “fat blast”
  • “cleanse”
  • “problem areas”
  • “tone”
  • “bikini body”

Want to know why these words are off limits? Join our group!

Three Tips For a Healthy Mouth


What does oral heath have to do with fitness?

Here are your top three daily tips to take good care of your oral microbiome.

  • Rinse your mouth with warm salt water.
  • Brush and floss daily, especially before bed.
  • Breathe thru your nose, not your mouth.

This week I caught the flu that’s been going around and was in bed for a solid two days. When I got a tickle in my throat, the first thing I thought of was my grandma who used to tell me to gargle with warm, salty water. Sometimes just doing this will keep me from getting sick. Unfortunately, this time I was too late.

I spent my sick days resting, meditating, and listening to podcasts. One was Andrew Huberman’s recent episode on oral health.

You may have heard about the connection between poor gum health and heart disease. Daily brushing and flossing can not only keep your teeth and gums healthy, but may improve the health of your whole body. At night we produce less saliva than during the day, so by prioritizing brushing right before bed, you’re giving yourself the best chance of reducing plaque buildup overnight.

Now on to mouth breathing. Notice your breath right now. Are you breathing through your nose or your mouth? Unless you are eating, talking, or sprinting you should be breathing through your nose. If you can train yourself to primarily breathe through your nose, your mouth will stay moist, and your nose will be better able to do its job of filtering and warming the air before it gets to your lungs. If you struggle with mouth breathing at night, watch this interview with James Nestor about sleep taping.

Similar to your gut, your mouth is filled with bacteria. For a balanced microbiome, we want to encourage the growth of healthy, or “good” bacteria. A quick, easy, and inexpensive tip Dr. Huberman recommends is rinsing your mouth with salt water. This encourages production of healthy mouth bacteria. Put a little warm water in a mug, add a spoonful of table salt, stir, swish the saltwater around your mouth, and spit it out.

You may be surprised to learn that traditional, commercial mouthwashes no not support oral health. Mouthwashes containing alcohol or chlorhexidine may cause “dysbiosis” or killing off the “good” bacteria, leaving the “bad” bacteria to take over.

Were any of these tips surprising to you?

Which of these can you incorporate into your daily habits?

Balance Workshop for Fall Prevention

Purchase the recording here

Do you struggle with your balance?

Have you (or has someone you love) fallen recently?

Watch this recording and learn exercises you can do at home using minimal equipment to improve your balance.

In this workshop I’ll guide you through simple exercises to:

  • Improve foot and ankle strength
  • Boost your confidence walking on uneven ground
  • improve big toe mobility (important for a healthy gait)
  • Increase hip strength and mobility

According to the CDC, 30% of adults aged 65 and older fall each year. Falls can result in serious injuries, limited mobility, and loss of independence.

A fall can impact not only the injured person but their entire community.

One of my friends recently shared that a relative had a fall that resulted in a hip fracture. While not life threatening, her injury has impacted the entire family. She is the primary care giver for her husband who suffers from dementia. This injury temporarily impacted her ability to care for both herself and her husband. Friends and relatives have stepped in to provide care for both adults. She is already up and moving and will soon be living independently again. She’s a very active senior with good muscle tone and mobility and I’m sure that has played a part in her rapid recovery.

You can take steps, starting today, to help build muscular strength and coordination so that you do not become sidelined by a fall.

Fall prevention tips for inside your house:

  • Remove all area rugs. These can be a tripping hazard.
  • Plug in night lights (especially if you get up in the night to go to the bathroom).
  • Wear grippy soled socks, or slippers that cover your whole foot (not slides).
  • Slow down. Often when we fall, we are rushing, or not paying attention.

As we age our foot and ankle mobility can diminish. Calf raises, toe taps, calf stretches, and step ups/ step downs are all good exercises to build ankle strength and mobility.

A really simple awareness exercise is to notice your gait. Do you shuffle? Can you practice picking up your feet, and rolling forward from your heel to the front of your foot as you walk?

click here to purchase the recording

If you need help with your balance, please join us Saturday January 13th at noon!

Hope to see you on Zoom!

~Anne

New Year’s Day Meditation

Join us Monday January 1st at 2 pm P.T. for a 30 minute guided meditation.

Our theme is “Get In The River”.

Life comes at you fast. Slowing down and taking time to reflect can help you lower your stress level, calm your nervous system, and prioritize the people and activities that matter most to you.

Start the year off right by sitting with us and reflecting on the past year, who and what you will attract in 2024, and how to get in the river!

Here’s the Zoom link:

https://us02web.zoom.us/j/85676197858?pwd=dmNXRkZER0NCbXBsT0RyMVhGTTJKdz09

Meeting ID: 856 7619 7858
Passcode: 030488

(please note that this is a different link than the one we use for our weekly fitness classes)

Hot and Bothered – Tips for Surviving and Thriving during Menopause.

How sleep, diet, exercise, stress management, and hormones all play a role in your health, and what you can do about it!

Registration for this live 4 week series is closed. A recorded version of this will be available soon.

If you’d like Anne to speak to your group (in person or on zoom) about menopause reach out today!

Anne@FluidPortland.com

(503) 705-4762

Hot flashes. Hot blooms. Power surges. No matter what you call them unexpected fluctuations of your internal thermostat can wreak havoc on your clothing, and your social life.

Menopause symptoms can impact your relationships,
your self-image, even your career.

Educating yourself as to what is coming, what you can do about it, and knowing when it’s time to seek professional help can drastically improve your experience during the menopause transition.

Join us as we learn about menopause, how it impacts our lives, and what small steps you can take every day to help you transition to the next level with ease.

Hot and Bothered! How to Survive and Thrive during Your Menopause Transition.

  • Who: You! And your friends, spouses, coworkers…
  • What: A 4-week series including a thirty minute weekly Zoom call, a short homework assignment, and support from me!
  • When: 6-6:30pm PT, on Tuesday September 12th, September 19th, September 26th, and October 3rd.
  • Where: Online via Zoom meetings and email support.
  • Why: Educate yourself about menopause and learn what you can do to take charge of your mental and physical health.
  • How much: FREE for Fluid Fit Club subscribers. $100 for guests.

Who am I to tell you about menopause? I’m a personal trainer and licensed massage therapist. I teach weekly fitness classes and meet with clients for one-on-one strength training and nutrition coaching. I’m 49 years old and am nearing my menopause transition and have been researching how best to approach this. I’m excited to share what I’ve learned with you!

Please email me your menopause questions: Anne@FluidPortland.com.

Want to take this course for free? Become a Fit Club Member! Sign up for one of our weekly small group classes or contact me about one on one strength training or Thai massage.