About the Five: Each month I offer five exercises to improve your strength, balance, flexibility, and mobility. My hope is that you will go through these on your own or with me at least three times a week.
Here’s a video of yours truly demonstrating the March Five:
Boat
Single Leg Kick
Pilates Push Up
Crescent Lunge
Half Moon
Please use your best judgment as to how suitable these are for you right now.
BoatSingle Leg KickPilates Push upCrescent LungeHalf Moon Pose
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!
Aloha friends! Eric and I are Headed to Hawaii for some R&R March 12th through the 20th.
While I will be reachable by phone, I will not be checking my email. Thanks for your understanding as I take a break from my computer.
Fit Club subscribers, check your inbox! On Sunday you received recordings of all of our fitness and meditation videos from the past three months.
These include:
“The Monthly Five”
3 minute hand and foot therapeutic exercises
5 minute hip strength and mobility
7 minute foam roller neck and shoulder release
60 minute yoga and Pilates classes
Two 15 minute guided meditations
…and a bonus ten seconds of cuteness of my three year old buddy talking you through tree pose
If you would like to be added to this list (and you want to be able to have access to your video library this week) you must sign up prior to Thursday March 11th. While I have been able to automate parts of my business (like the payment system) there are still parts I am doing by hand, like adding your email to the Fit Club list.
If you are curious about me, or these fitness videos check out my latest video here:
Don’t forget to like and subscribe to my YouTube page! I upload new content here regularly. Some videos are seen by everyone, other videos are only available to Fit Club subscribers.
Do you have a love/ hate relationship with your roller? Is your roller collecting dust in the basement? Do you feel like you “should” roll your legs, but avoid doing so because it hurts?
Let me show you how to incorporate this versatile tool into your self-care routine utilizing Fluid’s “Top Ten Foam Roller” exercises!
Myofascial release on the foam roller
Join us Friday May 3rd at 6 pm for this fitness “Happy Hour”.
Learn how to gently release your soft tissue, strengthen your core, legs, and upper body, and improve your standing balance. I will provide light snacks and drinks. You are welcome to bring your own roller, use one of mine, or purchase a roller from me before class.
I was in Astoria last weekend and the weather was so nice we were able to do a photo shoot on the beach! Here are your April Five. For full written descriptions of these moves click here.
Could you do one minute of these exercises every day this week?
Warrior II:
Leg Pull Back:
Swan Dive:
Double Leg Kick:
Rolling Like a Ball:
Anne McCranie is a Portland (Sellwood), Oregon based personal trainer and licensed massage therapist. She offers these photos to remind you of the work you have done with her. Please see your medical professional prior to beginning a new exercise program.
