503-705-4762

Tag: Portland personal trainer

Client Testimonial – R.O.S.S. virtual live classes. Safe for seniors working through injuries, or returning to exercise.

Are you looking for a safe, welcoming environment where you can exercise at your own pace, without fear or judgement? Join us for R.O.S.S. class Thursday at 9:30 am.

To my delight, Anne came into my life 3 1/2 years ago. I immediately recognized her kindness and was intrigued by her work. In my 70s I’m active (pickleball for fun not competition, backseat rider with my husband on our tandem, gardening, walking) but never have been what would be considered athletic. It’s fair to say that designation might be applied to my husband, son, and daughter.

Perhaps that explains some of my reticence to go to a gym. My insecurities of not meeting someone’s standard or appearing foolish have kept me from availing myself of that instruction. I think I would have even braved this with Anne, but she lives about 1 1/2 hours one-way from me.

Enter Covid19 and all the adaptations to shelter in place. Anne’s Zoom class has been perfect for me. I knew from conversations that she cares deeply about inspiring people who are working through injuries or even seniors with age-related movement issues. I decided to try her R.O.S.S. Zoom class. I’m hooked!! Anne sees my moves, offers helpful corrections (keeping in mind my concerns-osteoarthritis of the spine) all without commute time. As others have “Zoomed in” it remains non-threatening and my body feels the benefits. I told Anne today I hope this option will remain available even if “live” classes resume.

~Marilyn K., The Dalles, Oregon

Better Balance Workshop Saturday April 18th

Click here to sign up for Better Balance Saturday April 18th!

If you’ve been doing The April Five with us this month you should be getting familiar with the Rolling to Standing exercise. Why are these types of mobility exercises important? The chances of us falling increase as we age. By practicing getting up and down from the ground effortlessly, we become skilled at falling. If we stay loose as we fall, we can minimize the change of serious injury like a broken bone.

Want to improve your balance? Join us for Fluid’s Better Balance Workshop Saturday April 18th!

  • Who: you (and your friends!)
  • What: 90 minute class. Be prepared to move your body. This is not necessarily a sweaty workout, but wear comfy clothes, like sweats or yoga pants.
  • When: Saturday April 18th from noon to 1:30
  • Where: From the comfort of your own home! All classes and workshops are now virtual!
  • How much: One person for $35, two people for $60.

Click here to sign up on Dance With Joy’s website.

Head over to Dance With Joy’s website to preregister. you will find the class under the “workshops” tab. Questions? Call me (503) 705-4762

Three Tips For Staying Healthy

The coronavirus has arrived in Portland. What does that mean for you and me? For me, this means a wonderful opportunity to communicate with you about self care. What can you do to keep yourself and your loved ones healthy?

  1. Frequent hand washing. First, and most important – wash your hands! I am asking everyone to wash their hands when they enter the studio. This is a great habit to get into. Come home from the grocery store – wash your hands. Just walked the dog – wash your hands. Used the restroom – wash your hands. About to prepare food – for sure wash your hands. You get the idea. How you wash and the length of time you spend washing is important. I’m not talking like you told your kid to wash up for dinner and he showed his hands to the faucet for .5 seconds. Really get in there with soap and water, working your fingernails, in between each finger, the front and back of your hands, and your wrists, for at least 20 seconds.
  2. Regularly disinfect surfaces like doorknobs, computer keyboards, and your phone. You can use disinfectant wipes, or 70% alcohol, or a vinegar and water solution (see below for recipes).
  3. Stay home if you are sick. Sniffle, runny nose, tickle in your throat, feeling extra tired, and not sure if it’s allergies or a cold? Don’t chance it – stay home.

If you have not yet checked out The Five videos, NOW is the time! Each video is only $5! The whole year’s worth of the Five are up, that’s a catalog of 60 exercises! I also have thumb drives here with the whole series so if you don’t want to sign up for Vimeo I am happy to drop one of these babies off at your house or pop one in the mail to you.

Want to join us for a virtual class? As of Monday March 16th we are going live baby! All you need is a small amount of space, some optional gear, and an internet connection. Email me at Anne@FluidPortland.com to get in on a virtual class this week!

If you would like help strategizing your self care plan, or need to discuss your schedule give me a call. (503) 705-4762

Want more info? Here are some helpful links:

Click here for the latest recommendations from the CDC. Make your own disinfecting wipes here. And here’s a recipe for a vinegar based spray. Click here to see how to make your own homemade hand sanitizer with alcohol and aloe. And here is the silliest hand washing video you will ever see.

 

The October Five For Spine Mobility, Core Strength, And Shoulder Stabilization

This month’s Five include Pilates and yoga exercises to strengthen your core, shoulders, and back, improve your balance, and stretch your quads and hip flexors. Especially useful if you sit at a desk most of the day. Want to see these in person? Join an ongoing class or call Anne to schedule a one on one.

King Arthur

  • Start in a low lunge with right knee on the ground (pad your knee with a towel or yoga pad if needed).
  • Stack left knee over your ankle, and make sure hips are level and facing forward.
  • Lift left arm up and over into a slight back bend/ side bend
  • Psoas stretch, balance.

 

Lion Drinking

  • From hands and knees.
  • Bend your elbows straight back towards your ribs as you move the top of your head forward.
  • Straighten arms to come back to cener.
  • Core strength, shoudler stabilization, tricep strength.

 

Thread Needle

  • Hands and knees.
  • Reach right arm out to the side, then slide right arm under your torso, stretching your mid-back.
  • Spine twist, chest stretch, core strength, shoulder stabilization.

Roll up

  • From seated, round your back and reach your head towards your knees. Relax your shoudlers.
  • Start to roll back onto the ground. Stop before you feel pain or tightness in your back, and roll back up to seated (imagine you have passed out and are lazily dropping back to the floor).
  • Eventually you will roll all the way back onto the floor, and back up to seated without tensing your neck or back.
  • Core strength, shoudler stabilization, spine flexibility.

 

Dancer (shown above)

  • Stand on your left leg.
  • Grab your right foot with your right hand. gently pull your heel towards your bum.
  • If you can keep your hips level, and both hips facing forward try drawing your foot back behind your hip.
  • Standing balance, quad stretch, shoulder stretch.

 

These five exercises are meant to remind you of the work we have done together. Please see your medical professional prior to beginning a new exercise program.

September Challenge 2017

Fluid’s 2017 Challenge begins on Monday September 11th. I hope you can join us!

  • Who: You! And your Fluid family
  • What: Month long self care program, with simple assignments you can do in less than ten minutes per day.
  • When: September 11th – October 8th
  • Where: Anywhere! Meet with me for your initial one on one in person, over the phone or via skype. The remainder of the challenge is conducted via email.
  • Why: Learn easy stress reduction techniques, and establish a self care routine so you head into winter and feeling your best!

The details:

Meet with me via skype or in person prior to September 8th to go over your goals, and craft your personalized movement, nutrition, and mindfulness plan. You receive weekly emails from me reminding you of that week’s goals. You are welcome to send feedback about how you did that week, and let me know how I can help you be successful. Mark your calendar for your brunch/ wrap party Saturday October 14th. Payment is due by September 8th. $75 covers your phone call, skype, or in person meeting with me, your weekly emails, and wrap party.

Contact me to sign up or with questions (503) 705-4762