Would you like improved sleep, healthier skin, lowered blood pressure, and stronger relationships? All these are proven benefits of a consistent gratitude practice!
When times are tough, it’s easy to get stuck in a loop of self pity. When you fill your brain and your heart with gratitude, when you truly appreciate all the things, small and large, that you have to be thankful for, something magical happens!
Don’t believe me? Try this experiment with us for 5 days, then let me know how you feel.
What: Gratitude Experience
When: Five days – Sunday November 21st through Thursday November 25th (that’s Thanksgiving)
Where: Online
Why: Improve your outlook to improve your experience
Who: YOU!
How: Email me at Anne@FluidPortland.com and I will add you to our list. You receive one video prompt from me each day (like this short video below).
We kick off our challenge with a guided meditation Saturday November 20th at 11:30 am Portland Oregon time.
Here’s the zoom link:
Topic: LIVE Gratitude Meditation Time: Nov 20, 2021 11:30 AM Pacific Time (US and Canada)
On Saturday we will outline what you can expect over the next five days. Each day, Sunday through Thursday, you will receive an email with a short guided meditation video from me with a theme (people, pets, nature…).
You decide how you want to express your gratitude. You may sit and meditate, journal privately, write actual paper thank you notes and mail them (yes – like in an envelope with a stamp), send a text or email, or call your special people on the phone. You get to decide what is best for you.
My hope is that on turkey day you will express gratitude to some of your favorite people in person (and if you’re not doing in person Thanksgiving this year, you can always call me and tell me how much you appreciate me!).
That’s it!
Watch a short video
Sit with me for 5 minutes each day
Express your gratitude in the way you chose
Money back guarantee if you don’t feel better by the end of this! (I’m kidding, the challenge is free).
Fill out the form below and I’ll add you to our gratitude list!
While I get back into the swing of “regular” life, my goal is to hang on to as much of our chill aloha vibe from vacation as possible. Keep reading to find out how I plan to do this…
Ok hands own, number 1, very favorite thing from vacation – whales! While floating on my back (with my ears underwater) I could hear the whales singing!
This is what they sound like:
We also saw (and heard) loads of tropical birds, Here are the sounds I heard every morning from our condo:
Our very first stop once we got off the plane was the farmer’s market in Kihei. We loaded up on fresh fruit, and of course, banana bread.
Here is our typical breakfast:
Aloha breakfast with local produce
Travel now requires apps, including proof of our negative Covid tests, so Eric talked me into getting a smart phone. While I loved that my old flip phone phone was tiny and indestructible, (why do I drop my phone so much?) my new phone tracks my steps (I know y’all already know this, give me a minute to catch up).
Our location in Kihei meant we could walk to most things. We averaged 6,500 steps each day, mostly barefoot, on sand, rocks, and grass. While here in Portland I spend most of my day barefoot, this is mostly indoors on flat surfaces. My calves were feeling all the beach walking! During my neighborhood walks this week, I looked for rocks, roots, and other uneven surfaces to walk on.
My favorite beach was Kamaole II.
Kam II
It rained a little on and off the first few days, but once it stopped raining we we able to swim! Eric even tried snorkeling for the first time. Swimming in warm water is such a treat, especially if you have only experienced Pacific Northwest swimming.
Here was Eric’s favorite beach, Kahekili. Look close, that tiny black spec to the left of the catamaran is a whale.
Whales (seriously, look close)
A few days it was windy on the beach, so I got in some pool time.
They had Hawaiian radio on at the pool, playing a mix of Hawaiian pop, slack key guitar, reggae, country, and then every once in a while the dj would come on and read a recipe; like the whole recipe, out loud, from start to finish.
pool time!
Speaking of entertainment, I love watching local t.v. stations when I travel and Hawaii did not disappoint. We watched a high school football game, an outdoor cooking show, skin divers spearing fish, and some sweet local commercials.
Even with all this good food, by the end of our trip both of us noticed our pants were looser. How is this possible? For one thing we walked, and swam a lot. We were also under very little stress. We started our day with fresh fruits and veggies, ate mostly whole foods, and had one big meal each day that often included fish. We also drank lots of water.
Me n Eric sunset selfie
Now, how to bring this aloha vibe back to everyday life?
5 fruits and vegetables a day. Click here to learn why this is important.
Daily walking. My goal is to average 6k steps each day, click here to to learn how to add steps by doing your daily activities.
Watch this video for my tips on reducing stress, and taking good care of yourself this spring.
How can I help you look and feel your best this spring? Do you need a walking buddy? I walk most weekday afternoons here in Sellwood. Call or text me and we can schedule a time to meet.
Do you need accountability? I’m happy to email you once a week to see if you are meeting your goals.
How about personalized help improving your diet, lowering your stress level, or adding strength and balance work to your routine (or starting a routine)?
Contact me today for a complimentary consultation.
(503) 705-4762
Anne@FluidPortland.com
My Fit Club shirt helped me keep from getting too much sun.
Looking for an affordable way to add new moves to your repertoire? Join Fluid’s Fit Club! Each week you receive an email with a new video. These range from 5 minute to 60 minutes, and include: – strength and balance exercises – Pilates, yoga, Energy Flow, and Barre – Therapeutic exercises for shoulders, hips, feet, and hands, and – guided meditations.
Anne McCranie is a Portland, Oregon based personal trainer and licensed massage therapist. She provides pain relief solutions, for women in their 40’s to 80’s.
She offers weekly zoom Pilates, yoga, Barre, and Energy Flow classes, as well as one on one strength, mobility, and balance training training.
How are you doing with self care lately? Want to improve your sleep, get your diet back on track, or fine tune your fall exercise plan? The September Challenge is for you!
To hold your spot you must register by September 1st. Call (503) 705-4762, email Anne@FluidPortland.com, or message me using the box below. Please tell me what you are currently doing for self care, and what one thing you would like to improve? Don’t know the answer to these questions? Just email me and say “I want to take part in the challenge” and I will get right back to you (more details below…)
Who: YOU! And your people who want to be happier, healthier, and more connected to friends and family.
What: 30 day, self-directed, reset program.Recommit to taking good care of yourself by fine tuning your movement, getting quality rest, feeding yourself delicious, healthy meals, and strengthening your connections with others.
When: Sunday September 8th to Monday October 7th
Where: Anywhere! You complete the program online.
Why: So you can look and feel your best!
FAQ’s:
How do I sign up? Call Anne today at (503)-705-4762.
Do I need to live in Portland to participate?
Nope, the challenge is communicated via email. In fact, I encourage you invite your out of town friends/ family.
Do I need any special equipment? You will need some type of hand weights. I am happy to supply you with any gear you need.
How are you doing with self care lately? Want to improve your sleep, get your diet back on track, or fine tune your fall exercise plan? Contact Anne today to sign up for this program.
September Challenge Details:
Who: YOU! And your friends who want improved sleep, stronger muscles, and reduced stress.
What: 21 day challenge that includes daily physical activity, healthy eating, and mindfulness activities.
When: September 10th – 30th (we will meet Sunday the 9th at 10:30 am for the kickoff )
Where: Anywhere! Clients meet with me in person for initial kick off. The rest of the program is completed online.
Why: Kick start your winter self-care program. Increase your body/mind awareness, reduce stress, and improve body composition.
FAQ’s:
How do I sign up? Call or email Anne today at (503)-705-4762.
Do I need to live in Portland to participate?
Nope, we will have one in person meeting, then the challenge is entirely done via email. In fact, I encourage you to enlist the help of your out of town friends/ family. If you live outside of Portland and would like to make other arrangements for the kick off let me know.
Do I need any special equipment? Nope, I have specifically chosen these exercises for you because no equipment is required. For a couple of the exercises, you may choose to use a weight (5, 8, or 10 lb) and a foam roller, and for some of the standing exercises it may help to have a chair or wall nearby. I am happy to supply you with any gear you need.
My diet is healthy, can I just focus on the exercises? Yes, this is a personalized plan and you decide your goals.
I exercise regularly, but am under a lot of stress. Can I just do the mindfulness exercises? Yes! Five minutes a day of “sitting” is a huge accomplishment!
I already have a meditation practice, but my diet is hit or miss. Can I just get help with meal planning? Yes! This program is totally customizable. You choose how to participate based on your goals. How can I support you?
How much does this program cost? Daily videos in your inbox, support from your lovely group of like minded friends, a kick off party with yours truly, plus long lasting, positive changes all for $108!
As of Saturday September 8th there is one spot left! Contact Anne to sign up today!
Had a long week? Join Anne for an afternoon of mindfulness.
We start with gentle seated yoga to warm up our bodies and calm our minds, then explore your five senses with a mindfulness exercise, and finish with a guided meditation.
Who: You! And your Fluid family
What: 90 minutes total, the class includes gentle movement and sitting quietly with short rest breaks
When: Saturday May 3rd at 2 pm
Where: Fluid World headquarters 1626 S.E. Sherrett Street, Portland, Or 97202
Why: reduce stress, improve your mood, increase your awareness and strengthen your relationships
New to yoga or meditation? This is the perfect introduction. If you are not able to sit on the floor (like Anne in the above photo) please bring a pillow, blanket or towel. Anne will also have props to make you comfortable.
Click here and here for more info about the benefits of meditation.
Questions? Call Anne (503) 705-4762. R.S.V.P. to anne@fluidportland.com by Friday May 2nd to reserve your spot.
Anne McCranie is a Portland Oregon based Licensed Massage Therapist and Personal Trainer. She offers one on one training, weekly classes and monthly workshops. A list maker and go getter she is working on getting comfortable with stillness, silence and moving s-l-o-w-l-y and invites you to join her on this journey.
