503-705-4762

Category: Pilates, Yoga & Tai Chi

Free TaiJi Fit Class Thursday May 9th 2013

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You may have heard me talk about the recent training I did with David-Dorian Ross. If I have seen your face in the past weeks you have experienced some of these moves as I have been starting off my classes and private training sessions with a few TaiJiFit bits.

My clients have been raving about this work. I have noticed how starting each session with a few minutes of flow allows my clients to quickly become centered, focused and relaxed.

Want to flow with us? Head on down to Pilates Bodies in Lake Oswego on Thursday May 9th from 6 – 7 pm for a free TaiJi Fit class with David-Dorian himself. This class will fill up so sign up here today to reserve your spot.

 

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A moving meditation, this work is a safe and effective way to build strength, ease joint pain, lose weight and lower your blood pressure.

What can TaiJiFit do for you? Join our Wednesday morning class in Sellwood and find out. Email or call me (503) 705-4762 Anne@FluidPortland.com to reserve your spot.

Click here for Fluid’s full class schedule.

 

Anne McCranie is a Portland Oregon based Licensed Massage Therapist and ACE certified personal trainer. She works with her clients one on one and in small groups using a combination of movement + massage to build strength, improve body awareness and reduce chronic pain. Contact her today to find out how her signature movement + massage program can help you look and feel your best!

May Five Exercises 2013 – Core Strength, Back Strength, and Balance

Here are your May Five 2013 Exercises. Try for one minute of each of these every day this month.

May Five Exercises

Anne Side Angle May 2012

1) Side Angle:

  • Start in Warrior II (side lunge) with right knee bent, left leg straight.
  • Rest your right arm on your right thigh, reach left arm to the ceiling.
  • Hold for five breaths.
  • Strengthens legs, stretches hips and shoulders.

 

Anne plank 5.13

2) Plank:

  • From hands and knees, step back into a plank.
  • Make a straight line through your ear, shoulder, hip and knee (drop to your knees if you need to).
  • Hold for one minute.
  • Strengthens core, shoulders, back and legs.

 

Flight 2012

3) Flight:

  • Start lying on your tummy with arms by your side. Lift your belly button and slide your shoulder blades down your back.
  • Reach back through your fingers and toes. Lift your chest up into a small back extension.
  • Hold for five breaths.
  • Strengthens back extensors, abdominals, stretches shoulders.

 

Anne roll over 5.13

Anne roll over 2 5.13

4) Roll Over:

  • On your back with legs in the air.
  • Exhale as you press your legs up towards the ceiling. Inhale and hold here. Exhale as you slowly roll down.
  • Relax your neck and reach through your fingers, keeping arms on the ground.
  • Strengthens lower abdominals, stretches hamstrings.

 

Anne Seal 2012

Seal 2 2012

5) Seal:

  • Sit up tall. Scoop your abdominals to round your low back. Lift your feet and hold on to your ankles.
  • Slowly roll back onto your upper back, then roll back up to sitting. Now keep rolling and see if you can pause at the top and tap your feet together three times (seal noise is optional).
  • Strengthens abdominals, increases spine flexibility, improves muscle control.

 

April Five Exercises To STRETCH The Front Of Your Body

Here are The April Five!

See if you can go through one minute of each of these every day this week. Contact me if I can answer any questions for you. Who wants to volunteer to pose for a photo of one of these this week?

1) Crescent Lunge:

(Front knee bent, back knee straight)

  • From standing, step your left foot back into a lunge with your left heel off the ground.  Press into the ball of your back foot as you lift your left inner thigh towards the ceiling.  Right knee stays over your right ankle. Bend your right knee to a 45 degree angle if possible.
  • Lift arms up towards the ceiling and lift your chest to come into a small back bend.
  • Hold for one minute then switch sides.
  • Hip stretch, balance, leg and back strength.

2) Leg Pull Back:

(Reverse plank with leg lift)

  • From seated, lift hips up into a reverse plank with hands under your shoulders and fingers facing forward.
  • Exhale as you lift one leg; inhale as you lower your leg back to the ground.  Switch sides.
  • Shoulder stretch, core strength, hip stabilization.

3) Swan Dive:

(Roll down the front side of your body)

  • Start from a plank with knees down.
  • Slowly roll down through your spine onto your legs, pelvis, lower belly then lower ribs.
  • Press through your hands and lift your belly to come back up to a flat back position.
  • Keep abdominals turned on; think of getting longer instead of gripping with your glutes.
  • Strengthens spine extensors, arms, and tummy.

4) Double Leg Kick:

(Kick both heels to your bum, then extend arms, legs, back and chest)

  • On your tummy, hands behind your back, rest elbows on the ground.
  • Exhale as you kick both legs in, then inhale as you extend arms and legs and reach out through your chest.
  • Back extension, shoulder stretch.

 

5) Bow:

(Prone quad, hip flexor, ab stretch)

  • Lying on your tummy.  Grab your right foot with your right hand (or a strap) and pull your foot towards your hip.
  • Slowly start to lift your foot up to the ceiling.  Hold here for five breaths then switch sides.
  • Quad/ hip flexor stretch.

Easter Yoga This Sunday March 31st, 2013

Headed to Easter Brunch tomorrow? Why not pop down for a relaxing gentle yoga session first. Really brunch doesn’t start til 11 right?

 

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I’m subbing Yoga Basics for Rosey this Sunday 9:15 – 10:30 am at Sellwood Yoga. Preregister here or just show up at 9:15. Come stretch and de-stress with us! This class is suitable for all levels, and especially good for those new to yoga.

Happy Easter!

Pilates Testimonial – Increased Strength Allows New Mom To Better Care For Her Baby

Hooray another success story!

This week one of my ladies was happy to report that she is feeling much stronger after only a few weeks of regular Pilates and yoga classes.

She told me:

I was put on bed rest for the last few months of my pregnancy. I felt weak and was only able to hold my new baby for a few minutes at a time without getting tired. Now I can hold him for hours at a time (he now weighs 20 pounds). I feel stronger and more in touch with my body.

This is a perfect example of how strengthening your core can positively affect your life.

Who cares how much time you spend working out if it does not improve your quality of life? More time with your family, sailing through your day pain free, now that’s something to work for!

Want to be a success story? Call Anne today (503) 705-4762 to learn how you can look and feel your best!

 

Anne McCranie is a Portland Oregon based Personal Trainer and Licensed Massage Therapist. She works with her clients one on one and in small groups using a combination of movement and massage to build muscular strength, improve flexibility and reduce chronic pain.