The January Five

January 2, 2015October 3, 2019Anne

The January Five

Here are your January Five Exercises! Why not kick off the new year with daily activity? Shoot for one minute of each of these every day. For a more detailed description of these moves click here.

Please consult your health care professional prior to beginning a new exercise program. These photos are meant to jog your memory of the exercises we have done together. If you have questions, or need one on one instruction join one of Anne’s ongoing classes (check the calendar here to the right –>) or contact her to schedule a private session (503) 705-4762.

1) Hundreds:

Pulse arms up and down like you are banging on a drum, inhale for 5, exhale for 5.

2) Leg Circles:

Inhale and exhale as you trace a small circle on the ceiling with your knee (or foot). Ten times each direction then switch legs.

3) Down Dog:

From hands and knees, press your hands flat and lift your hips towards the ceiling to come into and upside down “V”.

4) Triangle:

Stand with your right foot three feet in front of your left, arms and legs straight. Rest your right hand on your right leg. Extend left arm to the ceiling.

5) Seated Yoga Twist:

Hug your left leg and twist towards your left knee, looking over your left shoulder.

Spring Break Pilates and Yoga Class Schedule

March 26, 2014July 27, 2017Anne

Got time off this week? Why don’t you join me for a class?

Pilates mat class 6:30 Wednesday March 26th – core strength, flexibility.
Vinyasa Yoga 4:30 Thursday March 27th – Sun salutations, warriors, standing balance, breathwork.
TaijiFit 6 pm Thursday March 27th – “Flow” through a series of standing exercises based on traditional Taichi chuan movements. No experience needed, just follow along. Joint strength and flexibility, improved balance.

Click here for Fluid’s full class schedule. Contact Anne to reserve your spot!

Anne McCranie is a Portland, Oregon based personal trainer and Licensed Massage Therapist. She offers weekly classes along with private and semi private training. Call her today for a complimentary consultation (503) 705 4762.

Yoga “Camel” Pose – Back Strength And Flexibility

September 27, 2013July 27, 2017Anne

We took advantage of the end of summer weather this month with outdoor yoga! Here Betsy demonstrates one of our September Five – Camel Pose.

This is a lovely back bend that when executed correctly feels like a wonderful stretch for your back, neck, quads, abs, almost your entire body. I like to cue my clients with the “Fosbury Flop” image, or feeling as if you are clearing a high jump bar by lifting up and out through your chest (rather than hunkering down).

As with all of these exercises you should not feel pain in your back, neck or knees. If you do feel pain, modify this move so that you can hold this position and breathe.

Anne McCranie, owner of Fluid Movement + Massage in Sellwood (Portland, Oregon) is a licensed massage therapist and ACE certified personal trainer. She loves to help her clients find pain relief by incorporating movement and massage into their self care program. Please see your health care professional for specific medical advice before beginning a new exercise program.

Pilates Helps Golfer Develop Muscular Strength And Power

August 20, 2013July 27, 2017Anne

This week in Pilates class one of my ladies mentioned how Pilates has helped improve her golf swing.

She has been doing Pilates and strength training with me for five years and has noticed improved core strength as a result. A competitive athlete, she plays soccer here in Portland. Her recent vacations have included hiking and camping in a remote Hawaiian jungle and ascending a snowy mountaintop.

This month her vacation included daily rounds of golf, in fact she often played 36 holes each day. She felt strong and relaxed while playing throughout the week and attributed her new found strength to the Pilates core exercises. Her internal dialogue used to be “ground your feet to the earth”. Now she has added “pull your belly button in” to activate her core while playing. I have noticed that she has developed a new awareness of her breath and greater muscular control.

Would you like to be a Pilates success story? Contact Anne to set up your initial consultation and see if a class, duo, or private session is the best place for you to start. (503) 705-4762

Anne McCranie is a Portland, Oregon based personal trainer and licensed massage therapist. She offers Pilates, Yoga and Taijifit classes, and private training sessions at her studio in Sellwood. To view Fluid’s current class schedule click here.

Healty Habits Trump Willpower When We Are Under Stress

June 21, 2013June 21, 2013Anne

According to a recent study during times of stress we tend to go with our established routines.

Researchers at USC studying college students and found that:

We are just as likely to default to positive habits, such as eating a healthy breakfast, getting massage or going to the gym, as we are to self-sabotage. This research shows that lack of control doesn’t automatically mean indulging in unhealthy behaviors; it’s the underlying routine that matters, for better or worse.

Students who ate unhealthy breakfasts during the semester – such as pastries or doughnuts – ate even more of the junk food during exams. But the same was true of oatmeal eaters: those in the habit of eating a healthy breakfast were also more likely to stick to routine and ate especially well in the morning when under pressure…. And regular gym-goers were even more likely to go to the gym when stressed.

Need help establishing your healthy habits? Contact Anne today. (503) 705-4762