Are you the perfect person for our June Personal Training experiment?
Find out what you can accomplish when you commit to taking good care of YOU!
You are ready to make positive changes.
You have a specific goal.
You are able to commit to Wednesdays 5:30 – 6:00 pm PT on Zoom, June 1st, 8th, 15th, and 22nd.
I’m offering four weeks of personal training with me, at no cost to you.
We start with a zoom call to see if we are a good fit. You and I will meet for thirty minutes once a week for strength training. We will finish with an assessment to see what specific what improvements have you made.
To take advantage of this fabulous opportunity to work with me one on one, call or email me today!
About the May Five: Each month we work specifically on five exercises to improve your strength, balance, flexibility, and mobility. I include these in my classes and training sessions, and my hope is that you will go through these on your own at home. Some moves, like this month’s baby bear, you could do every day. In fact, you could baby bear in bed!
Baby Bear
Criss Cross
Roll Up
Deadlift
Tricep Extension
Our first exercise is everyone’s favorite, Baby Bear! This is a capital “L” LAZY move. Not always easy to do (to be lazy that is). My goal is to reclaim this word, so that we view being lazy as a positive thing. Really do try to release any tension in your back, neck, and hips, and let yourself roll side to side as if you were a baby being rocked to sleep.
My second favorite move this month, is Deadlift. If you have ever watched an older relative struggle to get out of a chair and thought “well I’d like to avoid that if possible”, this is hip hinge exercise is a good move to master. This is the basis for our squats (aka going from seated to standing).
I do have a couple clients I meet with in person, but as of May 2021 most of my classes and training sessions are on zoom. This pandemic experience has been so interesting, as I notice the differences in how I train my clients virtually.
Deadlift has been the most challenging exercise to cue on Zoom. While this is a very simple move, it ain’t always easy. Watch this video above of yours truly talking you through this move, and as always, if you’d like specific one on one guidance, give me a call (503) 705-4762.
If you’d like to do these moves with a lovely group of friendly faces, come to class! We would love to have you!
Please use your best judgment as to how suitable these are for you right now.
Baby Bear
Criss Cross
Rollup
Deadlift
Tricep Extension
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:
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.
Cat/ CowLeg Pull (Back)Warrior IISide RaiseRolling 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:
Don’t worry we’re not sawing anyone in half, or pulling a rabbit out of a hat, or making a bird disappear. Although if you come to this workshop your pain could disappear!
Are you looking to soften tight muscles? Would you like to improve your hip and shoulder mobility? Do you spend hours a day seated in front of a computer or looking down at your phone?
Take yourself through this 60 minute workshop and you will address every major muscle group from your head to your feet! You’ll feel relaxed, energized, and stretched. The recording is available here, so that you can work through these moves at your own pace. Do the whole video all at once, or pick out one or two exercises to work on each day.
Learn the magic of the foam roller!
What: 60 minute foam roller workshop.
When: Watch the recording at your leisure!
How: Click here to purchase the workshop recording.
Why: Reduce tightness, improve mobility, strength, and balance.
How much: $20
We follow my trademarked R.O.S.S. method – release, organize, strengthen and stretch. To be most successful, you will need a 36 inch, round roller, and be able to easily get up and down from the floor.
This is not a sweaty “workout”, but a movement exploration. You may go at your own pace, and I offer variations, so you can chose the best level for you today.
We start with release work, warming up and loosening tight muscles, and facilitating your mind body connection. This is where we will spend the majority of our time today. Juicing up soft tissue, breathing, relaxing.
Next up – stabilization and organization to connect to your smaller muscles, and prep you for larger movements.
Our short strength program includes a handful of upper and lower body exercises. You learn your most efficient way to accomplish daily activities, like getting up out of a chair.
Lastly stretching, and mobilization to help you feel length from your head to your toes.
You will leave feeling relaxed, refreshed, and like you did just the right balance of mobility and strength.
Not sure if this workshop is right for you right now? Give me a call (503) 705-4762.
Click here to purchase this workshop recording today!
Need to improve your diet, but you’re not sure where, or how to start?
I’ve got a plan for you!
Picture how you want to feel one month from now. How specific can you be with your goals?
For example:
You fit into that pair of pants that has been taunting you since last year.
You eat one home cooked meal with your family each week.
You replace your daily habit of a glass of wine with journaling, meditation, or a bath.
What is Fluid’s Nutrition Challenge?
Join our Nutrition Challenge and together you and I will craft YOUR customized plan. Over the next four weeks you will make small, incremental changes that lead to lasting results.
4 week plan to improve your diet
30 minute goal setting meeting with me on Zoom
weekly email and phone support
What it’s not:
This is not a “cleanse”. There will be no juicing (unless you really like juice). This is not a weight loss diet per se, but if you goal is to lose weight, or improve your body composition, I am here to help you.
You will bring new awareness to how you are fueling your body. You will learn to recognize your emotional eating cues, and to understand how to create new habits (spoiler alert – this has very little to do with willpower).
The cost is $55. Fit Club members, this challenge is included in your membership!
The Challenge starts September 13th. Please reach out to me this week, as I’m scheduling one on one goal setting sessions now. I’m holding a spot for you, dear friend!
