core strength | Fluid Movement + Massage

The April Five

April 1, 2022June 24, 2022Anne

About the Five:

Each month I offer five exercises to improve your strength, balance, flexibility, and mobility.

Could you do these exercises for one minute each every day this week, and see how your strength and mobility improves?

Cat/Cow
Leg Pull (Back)
Warrior II
Side Raise
Rolling to Standing

This month we feature a fun mobility exercise – Rolling to Standing!

How easy is it for you to get up and down off the floor? While we can use a variety of markers to gauge our health (waist measurements, cardiovascular tests, and strength tests, for example) an often overlooked aspect of fitness and longevity is mobility. If you have trouble getting up off the floor, this move is for you!

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

yoga standing balance, leg strength — Warrior II

mobility exercise, fall prevention, core strength — Rolling to Standing

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

The March Five

March 1, 2022February 28, 2022Anne

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 at least three times a week.

Here’s a video of yours truly demonstrating the March Five:

Boat
Single Leg Kick
Pilates Push Up
Crescent Lunge
Half Moon

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

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

Are You Ready To Make Positive Changes?

February 2, 2021April 14, 2021Anne

Wednesday and Friday afternoons available now for one on one training.

Were you released from physical therapy with a list of exercises, but can’t to remember exactly how to do them?
Are you walking, but not currently doing any strength training?
Have you struggled with establishing, or maintaining, a workout schedule?
Have you suffered an injury and want to learn the best way to exercise without reinjury?
Do you find the activities you used to enjoy you can no longer do (or don’t want to do)?

Take my hand, and come with me to the land where movement is frequent, safe, and fun!

Together you and I will develop an at home routine, customized for your preferences, physical body, and current emotional state, that you will actually enjoy! My goal is to create, and sustain, a healthy, mutually beneficial relationship with you. Most of my clients I have known for years, and I truly believe we are “creating a culture of healthy movement” (which, by the way is the tagline for Fit Club).

If you are able to commit to ongoing, weekly training, I would love to set up a time to talk to see if we are a good fit.

As of February 2021 I have the following days and times available:

Wednesdays 3 – 4 pm
Wednesdays 5 – 5:30 pm
Fridays 3 – 4 pm

Prices for one on one training range from $210 to $720 per month depending on how often we meet, and your session length.

To get started give me a call (503) 705-4762 or shoot me an email Anne@FluidPortland.com

November Five Exercises for Core Strength, Back Strength and Hip Flexibility

November 5, 2015October 3, 2019Anne

The November Five are here! We started working on these exercises this week in our classes and personal training sessions.

Can you try one minute of each of these moves every day this week?

For a more detailed description of the moves click here. For an in person demo call Anne to set up a one on one session or join an ongoing class.

Half Roll Back/ Twist:

Leg Pull:

Digging Trenches:

Squat/ Side Kick:

Eagle:

Anne McCranie is a Portland (Sellwood), Oregon based personal trainer and licensed massage therapist. She offers weekly classes, one one one training and movement + massage sessions.

Call her today to schedule your complimentary consultation. (503) 705-4762

Plank Rows For A Strong Core

October 9, 2015October 9, 2015Anne

I have been surprised by the amount of moans and groans (and occasionally cursing) I’ve been hearing when we do this move! I figured Burpies was going to be the exercise everyone loved to hate this month.

Plank Rows, one of the October five, are deceptively difficult if done correctly. Start with your knees down on the mat, as wide as the mat. Then move to straight knees and a more narrow stance as you get stronger.

Here is a perfect example of neutral spine, shoulders down away from ears, long neck, and level hips and shoulders.

These photos are meant to jog your memory of moves you and Anne have done together. Do not do any exercise that causes you pain. Questions? Contact Anne to schedule a one on one session or join an ongoing small group class.