Portland personal trainer | Fluid Movement + Massage

Learning Proper Pull Up Form From Rastafarians In The Park

July 20, 2017July 20, 2017Anne

If you have spent any time with me in the past six months you have probably heard me talk about my pull up goal. I am working on doing a proper pull-up (from hanging with straight arms, not jumping, overhand grip, shoulders down, pulling my face up higher than the bar, then all the way back down to straight arms in one smooth motion). My goal was to do one of these by my 43rd birthday (which was June 28 – mark your calendars for next year). It is now mid July and I am this close! I can jump, grab the bar and pull up, and I can do a chin up (underhand grip) from hanging, so I know that soon I will have it.

One of my clients recently brought me this New York Times article the author talks about his struggle with pull-ups, and how after running into some men at the park (not personal trainers by the way, just regular dudes) he realized he was doing pull-ups all wrong. What I love about his story is the way the men offered him corrections on his form. They seemed so sweet, as if they were genuinely trying to help him, not make him feel bad, or show him up.

The author realizes that in addition to correcting his form, he needs to strengthen all of his muscles, not just arms to effectively pull himself up. He writes:

“Novices rely too much on their biceps. A proper pull up is a yogic feat of concentration and grace. It’s possible only when multiple muscle groups are working in tandem: the biceps, the lats, legs, abs, and lower back”

What are your summer fitness goals and how can I help you achieve them?

Anne McCranie is a Portland, Oregon based licensed massage therapist and personal trainer. She works with her clients one on one and in small groups to aid in pain relief, build strength and reduce stress.

Client Case Study – Post Surgery Strength Training

March 20, 2017March 20, 2018Anne

Meet Doug. In 2015 he suffered a shoulder injury that left him with pain, and limited range of motion. A few months later he underwent a successful surgery to reattach a torn tendon. He then went to physical therapy, religiously did his exercises and has regained all of the lost mobility in his shoulder. He began meeting with me for movement + massage sessions in the fall or 2015. Over the past two years he has been lifting progressively heavier weights, and is now stronger than he was before his surgery.

He and his wife love to kayak. In fact right now they are in Mexico where they have done something active every day: lifting weights, yoga, Pilates, swimming, kayaking, hiking to waterfalls… Before he left for Mexico we talked about his desire to continue his workouts while on vacation, so that he wouldn’t lose the strength he has built over the past year. I offered my favorite body weight travel exercises (squats, lunges, push ups, dips) in case there was no traditional gym where they were staying. He concocted a plan to make his own weights using dowels, sandbags and a fishing scale to confirm the weight (did I mention he is a creative genius?). I wasn’t sure exactly what he was talking about until he sent me this photo.

Dougs homemade barbells 3.17

I present to you Doug’s homemade beach barbells! Maybe I will have him video a tutorial on how he created these once he is back in town.

Who do you know who is recovering from surgery? Could your person benefit from strength training with Anne?

Contact her to set up a consultation and discuss if you are a good fit (503) 705-4762.

Anne McCranie is a Portland based Personal Trainer and Licensed Massage Therapist. She works with her clients one on one and in small groups, using a combination of movement + massage to aid in pain relief, increase strength, and improve mobility.

September Five Exercises For Core, Leg, Arm and Back Strength

September 1, 2016October 3, 2019Anne

Ah the dreaded Mountain Climbers. Second only to Burpies (or maybe Medicine Ball Push Ups) for the amount of cursing that goes on during class or a training session when we do these. Never fear, I have an easy beginner version that does not involve jumping. If you have healthy knees please do try to do these as quickly as you can (moving without pain of course). Camel is one of my most/ least favorites, meaning it is very difficult for me and something I should be doing more of.

The photos below are meant to jog your memory about the exercises we have done together. Click here for detailed descriptions of these exercises. If you are new to this type of movement please join one of our ongoing classes or schedule a one on one session with me so we can go over these safely. As always our goal is to push ourselves just enough to feel challenged, but not enough to cause pain of injury.

September Five:

Mountain Climbers

Mountain climbers 8.15 (2)

Side Plank

side plank Maddie 9.15

Camel

Camel 9.15

Corkscrew

Roll up

Marnie roll up 2

Anne McCranie is a Portland (Sellwood), Oregon based personal trainer and licensed massage therapist. Please see your medical professional prior to beginning a new exercise program.

Fluid Has A New Address! 1644 S.E. Clatsop Street

July 14, 2014July 27, 2017Anne

Fluid has recently moved to 1644 S.E. Clatsop Street Portland, Oregon 97202.

I must admit initially I thought Clatsop was a strange sounding word (and still am not sure if I am pronouncing it correctly) then I discovered the history. Fort Clatsop is named for a local Indian tribe who were friendly to Lewis and Clark.

If you have not visited the Lewis and Clark National Historical Park I highly recommend it!

The park is just past Astoria. This area is loaded with attractions including the Peter Iredale Shipwreck (see photo below of yours truly striking a pose).

And here are a few more shots from the Astoria area, the south jetties at Ft. Stevens:

The Astoria bridge:

And The Columbia, docked outside of the Maritime Museum:

Now I bet you will never forget the name of my street! I can’t wait to show you my new place. Appointments still available for this Friday July 18th and Sunday July 20th.

Call me to schedule your next massage today.

(503) 705-4762

Anne McCranie is a Portland, Oregon based Personal Trainer and Licensed Massage Therapist. She offers pain relief solutions for her clients via Pilates and Yoga classes, and private movement + massage sessions from her Sellwood studio.

July Five Exercises For Upper Body Strenth, Core Strength, Standing Balance, And Hip Flexibility

July 12, 2014October 3, 2019Anne

The July Five are up! For detailed descriptions of these moves click here, or better yet come see me for a private session this week. I have a few times available Sunday July 20th, Friday the 25th and Tuesday the 29th. Interested in a class? Click here for Fluid’s full class schedule. Message me and I will hold a spot for you.

1) Criss Cross

2) Medicine Ball Push Up

3) Big Twist

4) Warrior III

5) Pigeon

Anne McCranie is a Personal Trainer, Pilates and Yoga instructor and Licensed Massage Therapist. She offers one on one training and group classes by appointment in her Sellwood studio. This post is meant to jog your memory about the exercises we have done as a team. Please see your health care professional prior to beginning a new exercise program.