503-705-4762

Tag: stress reduction techniques

LOVE – our theme for February!

LOVE.

Really, this is what everything boils down to. Love for yourself, your neighbors, your family, your animals… Below are a few ways you can join our big ol love fest this month.

Listen to our Loving Kindness Meditation.

Can you sit, right now for 13 minutes?

Join an ongoing weekly class:

At the end of each of our Pilates, Yoga, Barre, and Energy Flow classes this month we are doing a 5 minute guided meditation on LOVE. We’d love for you to join us! Your first class is on me.

Weeknight classes are 6-7 pm, Saturday 10 – 11 am. Full class schedule here.

Pricing: Monthly memberships start at $64.

Zoom ID: 5037054762

Zoom in to our Foam Roller Workshop:

Gently release tight neck, back and chest muscles. The focus of this class will be lovey dovey self massage, and myofascial release. One of my ladies requested a foam roller workshop that was focused more on feel good moves than strength work like push ups and lunges. If you’ve been spending more time in front of the computer lately, this one is for you!

Foam Roller Workshop Saturday February 13th at 11 am

Donations accepted here.

Zoom ID: 5037054762

Tune in to our *LIVE* interview with esthetician Susan Gasporra:

Does your skin need some love? We talked with Susan almost exactly one year ago, and her interview was so popular, we are bringing her back! She’s been researching how to prevent and treat “masknie”. She will also share her new safety protocols at her downtown Portland location. She gave me a facial in January and I felt very safe and well taken care of.

Susan Gasporra Interview Saturday February 27th at 11 am.

Zoom ID: 5037054762

The zoom ID for all of these meetings is my phone number 503-705-4762. To tune in, open Zoom, click “join a meeting” and type my number where it says “meeting ID”.

September Challenge 2018 Starts On The 10th!

We want YOU to join our September Challenge!

How are you doing with self care lately? Want to improve your sleep, get your diet back on track, or fine tune your fall exercise plan? Contact Anne today to sign up for this program.

September Challenge Details:

  • Who: YOU! And your friends who want improved sleep, stronger muscles,  and reduced stress.
  • What: 21 day challenge that includes daily physical activity, healthy eating, and mindfulness activities.
  • When: September 10th – 30th (we will meet Sunday the 9th at 10:30 am for the kickoff )
  • Where: Anywhere! Clients meet with me in person for initial kick off. The rest of the program is completed online.

  • Why: Kick start your winter self-care program. Increase your body/mind awareness, reduce stress, and improve body composition.

FAQ’s:
  1. How do I sign up? Call or email Anne today at (503)-705-4762.
  2. Do I need to live in Portland to participate?
    Nope, we will have one in person meeting, then the challenge is entirely done via email. In fact, I encourage you to enlist the help of your out of town friends/ family. If you live outside of Portland and would like to make other arrangements for the kick off let me know.
  3. Do I need any special equipment? Nope, I have specifically chosen these exercises for you because no equipment is required. For a couple of the exercises, you may choose to use a weight (5, 8, or 10 lb) and a foam roller, and for some of the standing exercises it may help to have a chair or wall nearby. I am happy to supply you with any gear you need.
  4. My diet is healthy, can I just focus on the exercises? Yes, this is a personalized plan and you decide your goals.
  5. I exercise regularly, but am under a lot of stress. Can I just do the mindfulness exercises? Yes! Five minutes a day of “sitting” is a huge accomplishment!
  6. I already have a meditation practice, but my diet is hit or miss. Can I just get help with meal planning? Yes! This program is totally customizable. You choose how to participate based on your goals. How can I support you?
  7. How much does this program cost? Daily videos in your inbox, support from your lovely group of like minded friends, a kick off party with yours truly, plus long lasting, positive changes all for $108!
As of  Saturday September 8th there is one spot left! Contact Anne to sign up today!
(503) 705-4762

~Anne

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

 

Share Your Love Story And You Could Win A Movement + Massage Session With Anne!

This month Anne is looking for LOVE! Your love stories of course. Keep reading for details about how you could win a one on one session with Anne just by sharing the love…

February is American Heart Month, a campaign designed to prevent heart attacks and strokes.

Here are four things to can do right now to take control of your health and improve the odds for you and your heart:

  1. Commit to getting regular exercise. The American College Of Sports Medicine recommends adults get 150 minutes of moderate intensity exercise per week. This should include strength training, balance and flexibility work, and neuromotor exercises to improve coordination and agility (yoga and TaiChi are recommended)
  2. Maintain a healthy diet. Load up of a wide variety of veggies and fruits in all the colors of the rainbow. Consume an adequate amount of protein throughout the day, limit sugars and processed foods. Shop the perimeter of the grocery store first. If it has a commercial it’s probably not something you should be putting in your mouth.
  3. Have your blood pressure checked. According to the CDC, people with high blood pressure are 4 times more likely to die from a stroke and 3 times more likely to die from heart disease, compared to those with normal blood pressure. If your blood pressure is outside of the normal range discuss your options with your doctor. These may include smoking cessation programs, engaging in regular exercise, changes to your diet or medication.
  4. Reduce stress. Oh man this one is a biggie. In fact it may be the most important thing on this list. We all experience positive and negative stress throughout our lives and some events or times in our lives are more stressful than others. You can’t avoid stress, but you can manage your reaction to it. How? Sit quietly for five minutes every morning and focus on your breath. Call a friend or loved one to chat. Go for a walk on your lunch break. Take up yoga, tai chi, swimming, or any meditative repetitive form of exercise that you find calming. Tell someone that you love them.

Which brings us to our February love stories. Showing compassion literally improves our physical health. Research shows that when we feel compassion, our heart rate slows down, we secrete the “bonding hormone” oxytocin, and the pleasure centers of our brain light up like pinball machines.

Every day I get hugs and kind words from you and it truly warms my heart. I know you have a love story (or stories) to share and I want to hear them! How did you meet your spouse, what sweet thing did your child say this week, do you have a pet that brings you joy, is there a physical place that fills you with love?

This month I ask you to share your love stories either on Fluid’s Facebook page or in the comments below.

Anne will pick one lucky winner of a Movement + Massage session. Get on it though – winner will be picked on or before February 29th.

 

Anne McCranie is a Portland (Sellwood) Oregon based personal trainer and licensed massage therapist. She offers small group and one on one training to provide stress relief, build muscular strength, improve joint function, and decrease chronic pain. 

 

 

Fluid Wellness Challenge 2015 Starts This Month!

Are you able to play with your kids (or grand kids) or are aches and pains holding you back? Were you able to spend enough quality time with your loved ones this summer or were you chained to your desk? Are you happy with your current fitness, nutrition, and stress level?

How would you like to pop out of bed every day pain free? Reach down to pick up your dog without fear of injuring your back? Cruise by the box of donuts in the break room without batting an eye?

Ready for the new healthier, happier you? Join me for Fluid’s Wellness Challenge 2015! 

You all gave me lots of great feedback about last year’s challenge – what worked and what left you feeling frustrated. I have implemented a few changes to make this year’s challenge even more successful!

 

Anne meditation crop

 

  • Why: To look and feel your best! To again enjoy the activities you once loved. To create new healthy habits!
  • What: Six week challenge. Weekly assignments that include simple mindfulness, nutrition, and fitness activities that can be done anywhere using minimal equipment
  • Who: You! And your Fluid family. The challenge is open to anyone, you do not have to be a current Fluid client to participate.
  • Where: Anywhere! The challenge will be communicated and tracked online and via email so even if you are traveling this month or live outside of Portland you can participate! You are welcome and encouraged to attend both the welcome meeting and a wrap up party at Fluid World Headquarters – 1644 S.E. Clatsop Street in Sellwood.
  • How: Call, or email Anne to register by September 14th. At the start of each week Anne will email your assignment. At the end of that week you report your success. The group with the most total points at the end of the challenge wins fabulous prizes!
  • When: Contest runs September 21st to November 1st 2015.

 

Anne side angle 2 12.14 crop

 

What exactly are you getting into? Here is a preview of week one:

1) Walk for ten minutes a day

2) Sit quietly for five minutes a day

3) Keep a daily food journal

 

Contact me via email, phone or in person to sign up for the challenge by September 14th.

 

This year you have three pricing options to choose from.

Option #1:

You receive a welcome handbook, weekly emails guiding you through the challenge, an online forum (facebook page) where you can share tips and feedback with your Fluid family members, a welcome meeting where you will meet your group, familiarize yourself with the exercises, take a short guided meditation and discuss goal setting and success tips, and a wrap party at the end of the challenge to celebrate your success!

$50

 

Option #2:

All of the above (emails, handbook, welcome meeting, wrap party) plus six weekly classes – one class per week to be used between September 21st and October 31st – and a fluid t-shirt (see photo below) and water bottle.

$150

 

Option #3:

All of the above (weekly classes, emails, handbook, welcome meeting, party, shirt, water bottle) plus six weekly check-ins with Anne. Thirty minutes of facetime with Anne each week to be used as you like: coaching, goal setting, discussing your food journal, or going through a workout (or any combination of the above). These can be done in person, over the phone or via skype. AND one ninety minute massage!

$400

 

Still have questions? Call or email me. I am so excited for you to join me on this journey!

Remember you have to be in it to win it! You must register with Anne by September 14th.

Fluid t shirts

 

 

Anne McCranie is a Portland (Sellwood) Oregon based Personal Trainer, and Licensed Massage Therapist. She offers private sessions, Pilates and Yoga classes and seasonal hikes and group activities.

Contact her today for your complimentary consultation. (503) 705-4762