Group Ex at ZUM – A Thoughtful Approach


“Fitness is not about being better than someone else…It’s about being better than you used to be.”


I have no idea who said that, but turns out it’s a major driver of the philosophy of not only ZUM’s fitness training, but also our group exercise offerings.  Our focus is on helping you identify your weaknesses, no matter how slight they may seem, and building them so they become strengths.


Our classes are creative, thoughtful, and especially diverse in their approach and goals!  This diversity is central to producing a well-rounded ideal of fitness that strives to reduce or eliminate the pain or ability-derived compromises many of us feel we have to make in day-to-day or athletic endeavors.


Having watched how members have used our classes over the last 15 years, I can confidently say I’ve witnessed the most success when they’ve frequented a variety of classes, as opposed to consistently attended only 1 or 2.


Have I got the point across yet??  We want you to utilize as great a variety of our classes as you can – Best part: they’re free with your ZUM membership!


We do our best to structure the class schedule so you have diverse offerings that, combined, will give you a well-rounded stimulus.  This diversity will allow you to recover more effectively, and make your body feel stronger over time, not run down.


I’ve compiled a few sample weekly-class plan suggestions that you can utilize no matter what time you tend to come in to ZUM.

Type-A.M. Crowd

  • Monday – Yoga w/Biola @ 7:00am – A great way to get in touch with your body to start the week.
  • Tuesday – Hardcore w/Joe @ 6:30am – Find your center, and move in all of the fundamental planes.
  • Wednesday – Cycling w/Liz @ 6:30am – A nice a.m. ride with Liz’s sweet and gentle encouragement…not really.
  • Thursday – Rest – This is your trainer speaking…

Choose option A or B – Do what feels right for your body.

Option A

  • Friday – Push/Pull/Power w/Erik @ 7:30am (Just what the name says – Apply force, build strength.
  • Saturday – Go for a walk outside or rest
  • Sunday – Yoga w/Molly – A little challenge with your ZEN??

Option B

  • Friday – Yoga w/Julie – Gentle, focused, and imperative.
  • Saturday – Weigh Crazy w/Tony – Time to push a bit in this advanced class that focuses on Olympic and weight-lifting fundamentals.
  • Sunday – R E S T

Mid-day Break Crowd

  • Monday – TRX Strong w/Mary @ 1:10pm – All about results. Mary will push you by using everything at her disposal to improve your function and strength.
  • Tuesday – (Mo)bility w/Mo @ 12:30pm – Gain dynamic flexibility and body awareness while you encourage your body to get ready for the next challenge.
  • Wednesday Yoga w/Annie @ 12:00pm – Om….
  • Thursday – Cycling and Abs w/Liz @ 12:00pm – Pretty self explanatory.
  • Friday – Pilates w/Mo @ 11:00am – Re-establish and strengthen your core stability.
  • Saturday – Weigh Crazy w/Tony Moses – Get up a bit early and move with Tony M!
  • Sunday – R E S T

Rush hour – Evening Crew

  • Monday – K.O. w/Kellsie @ 5:20pm – Boxing skills from a ring veteran. Fun for all levels.
  • Tuesday – Pilates w/Wade @ 6:30pm – Strength and Core focus. You can’t go wrong.
  • Wednesday – P.E. 101 w/Jordan @ 5:30pm – Focus on the fun in fundamentals. Games, challenges, and a little competition.
  • Thursday – Hardcore w/Jordan @ 5:30pm
  • Friday – Outlast w/Sierra @ 5:30pm – Challenges, games, movement, Sierra.
  • Saturday – R E S T – Your body needs and deserves it.
  • Sunday Yoga w/Molly @ 9:30am – Bo(OM).


If you’d like a more personalized approach to your class and workout programming, reach out to me at  I would be happy to answer questions or set you up with a trainer to give you some advice on which classes to take, and how to integrate them into your fitness program.


Remember, almost everyone’s goal is to become stronger, not to beat yourself down – they are not one in the same.  Make sure your workload reflects this.

Level 1 Workout – Spring Wellness Challenge


It’s week 3 of our Spring Wellness Challenge!


Can’t make it to 2 group classes to reach this week’s goals? We’ve got you covered! Sierra’s created two different programs (complete with how-to videos!) to help you get in your workouts this week. She’s even included progressions, so you can continue to use these programs for the remainder of the challenge and beyond.


Happy moving! You’ve got this!


(click on the name of the exercise for a how-to video)

WEEK 1 2 3
Exercise Sets & Reps Sets & Reps Sets & Reps
Weight Weight Weight
Resistance Band Side Steps 2-3 x 10 2-3 x 12 2-3 x 15
TRX Reverse Fly 2-3 x 15 2 -3 x 12 2-3 x 10
Deficit Reverse Lunge 2-3 x 15 2-3 x 12 2-3 x 10
Lateral Plank Walk  2-3 x 10 2-3 x 12 2-3 x 15
Box-Out Squats 2-3 x 10 2-3 x 12 2-3 x 15
Incline Dumbbell Curl  2-3 x 15 2-3 x 12 2-3 x 10
Up-Jack Down-Jack 2-3 x 10 2-3 x 12 2-3 x 15
USSR Twist 2-3 x 10 2-3 x 12 2-3 x 15

Want a printable version? Click here.


Level 2 Workout – Spring Wellness Challenge

ZUM Fitness in the heart of downtown Seattle


It’s week 3 of our Spring Wellness Challenge!


Can’t make it to 2 group classes to reach this week’s goals? We’ve got you covered! Sierra’s created two different programs (complete with how-to videos!) to help you get in your workouts this week. She’s even included progressions, so you can continue to use these programs for the remainder of the challenge and beyond.


Happy moving! You’ve got this!


(click on the name of the exercise for a how-to video)

WEEK 1 2 3
Exercise Sets & Reps Sets & Reps Sets & Reps
Weight Weight Weight
Sunshine Sumo Squat 2-3 x 10 2-3 x 12 2-3 x 15
Monkey Push Ups 2-3 x 10 2 -3 x 12 2-3 x 15
TRX Split Squat 2-3 x 15 2-3 x 12 2-3 x 10
Band-Assisted Pull Ups  2-3 x 10 2-3 x 8 2-3 x 6
I Drill 2-3 x 3 2-3 x 4 2-3 x 5
Alternating Swiss Ball Press 2-3 x 15 2-3 x 12 2-3 x 10
Log Roll to Tuck 2-3 x 10 2-3 x 12 2-3 x 15
Plank with Toes on Swiss Ball  2-3 x 30sec 2-3 x 40 sec 2-3 x 50 sec

Want a printable version? Click here.

What Is This Yoga Thing Really About?

yoga, medtiation, ZUM, ZUM yoga, practice


I’ll put it as plainly as I possibly can. The word “yoga” means to yoke or unite. The practice draws the body and mind together, reversing the outward sensory flow most of us operate in, while establishing internal awareness and consciousness in order to experience accurate knowledge about ourselves and surroundings.

Why is this necessary? Because most of us are focused on doing instead being, existing instead of living, leaving us empty and unfulfilled.

My definition may sound esoteric; a loose depiction of a very physical practice. But what the western world fails to realize is that yoga isn’t really physical at all. Yoga postures are a small fragment of the practice as a whole.


The History of Yoga


Patanjali, the said father of yoga, created the 8 Limbs of Yoga as a way to restore awareness of our oneness with God. The physical yoga practice is only the 3rd limb, reaffirming that the yoga journey is a diverse one.

Most of us start with the physical practice, but there are others who start with meditation or pranayama (breath work), first. Yoga finds each of us in a unique time and space, but the practice as a whole would not be complete without the representation of each of the 8 limbs.


Why Should I Practice Yoga? 


Pilates class at ZUM Fitness in the heart of downtown Seattle.

Do you want to know yourself, intimately? Are you interested in learning why you are the way that you are and what it means? If so, that’s partially your soul, pining for the opportunity to express itself, it’s greater passion.

I know I’m not the only one unsettled with my external purpose and internal make up; frustrated with my inability to perceive my infinite position with God, and inundated with emotional loose ends. If you can identify with any of the observations I just stated, yoga might be a good practice for you to take up, my friend!

The practice itself isn’t going to solve your problems or suspend your questions. Rather, it will dissolve dependence on external senses and establish internal awareness so that problems are no  longer perceived as such, and a pool of answers lie in wait at the center of your heart as soon as your gaze turns inward.

Basically, yoga is going to help you discover you. That’s a pretty awesome reason to give the practice a shot. If you don’t believe me, at least try it out and prove me wrong.


Namaste friends,

The Power of a Meditation Practice


What are some of your favorite daily routines? Is it your morning cup of coffee? Listening to your favorite music on your commute? Maybe your nighttime bubble bath? Or even dinner with your family?


For me, my favorite daily routine that keeps me centered, grounded and hydrated is my morning meditation practice.  I started this practice 7 years ago, and it is the most impactful and supportive habit I have formed. My morning practice creates a space and place for me to slow down and be with my body, my thoughts and my emotions before the busyness and noise of the day try to pull me in various directions.  When I create that moment to be still, breathe, listen and observe I feel more heard, seen and connected than any other ritual. There is tremendous value in making sure I feel strong and connected before I step into my job, my role in the family or the community at large. It is like the airplane theory. If I don’t put on my oxygen mask first, then I am no help to anyone else.


When I first started my meditation practice, I took the approach of “going slow to go fast.” I sat in the same place, every morning for 1 minute. After I worked through the uncomfortable twitchy impulses to be doing something else “more important” I was able to increase my stamina to sit for 3 minutes, then 5, then 10, then 20, then 30, then 45. Currently, I have a daily 20 minutes practice during the mornings. And those mornings I am rushing out the door or have to get up earlier for whatever reason, I still practice my habit to the best of my ability. Sometimes that is me sitting on my pillow for only 3 deep breaths or fitting in 10 minute sit. Whatever I can do, I do. I drop the guilt of it not being “perfect” and instead, celebrate this ritual and myself. Over the years, I have noticed if this daily practice isn’t there, my mind feels more frazzled. I have more anxious energy pulsing through my body. I tend to be more irritable. I even notice I snack and eat more!


You don’t have to be a monk or Buddhist to have a meditation practice. As long as you are breathing you have the ability to meditate! When I coach people into starting their own practice, the thing I hear most of the time is “I am not good at meditating because my brain never stops talking.” And I reply “Good! That means you are an excellent meditator if you can recognize your brain is chatty.” The most important aspect to remember, when starting a meditation practice, is observing  what your brain is talking about is awesome. But the deeper practice is to not get caught up in the story and clinging to what you hear. That is why we use the breath as a focal point for you to bring your awareness and attention to, so that the story of your mind doesn’t sweep you off into a novel. Sometimes the focal point could be a mantra, a sound, a body part or even visualization. But to keep it simple in the beginning, begin with your breath.


Try these 3 steps to start your own practice:

1. Decide what time of day you want to practice (morning, lunch time, end of commute, before bed etc).

  • Be specific and try to bookend it with some of your other habits. For instance, “after I brush my teeth I want to sit,” or “once I tuck my kids in at night I want to meditate.”

2. Create your space

  • Know where you want to practice. For instance your couch, bedroom floor, car etc. Literally think about where you want to place your butt.

3. Breathe & Be

  • Close your eyes and start to focus on your breath for just 60 seconds. Resist the urge to get up and say to yourself, this is only 1 minute. Allow yourself to let go of impulses and focus on your breath. Breathe in for the count of 5 and out for the count of 5. Let your breath wash over the mind and body like a wave. Try to feel your breath in every inch of your body. If your mind wanders away from the breath, notice what thought or sensation is wonders to and then gentle bring you attention back to your breath.


For an added bonus, keep a meditation journal so that you can record and take note of what you experienced. Observe if that was difficult/easy, what your body felt, what thoughts were persistent, the texture of your breath etc.


Try to maintain a consistent practice for 5 out of the 7 days of a week for this next month and then you can decide if this is a habit you truly want to incorporate.


If you want more tools, support and community around meditation, join us for Monday’s Mindful Sit @ 8am-8:30. As one ZUM member shares: “Monday’s sit supports me gaining the focus I need in order to have a productive week.” Another member adds: “It is a great transition space from the weekend to then step into the work week and not feel so flustered.” And if you want to practice on your own, check out my meditation recordings on my Centered in the City podcast (

Walk for Mental, Physical, & Emotional Well-Being 

The fitness industry is full of different training methods that are “backed by research” and “scientifically proven.”  A dominant trend over the past decade is the promotion of higher intensity training approaches like Crossfit, Insanity, and P-90X.  No doubt these approaches can help people reach fitness goals, but they must be balanced with moderate intensity approaches to prevent burn-out and injury. Walking is arguably the best moderate exercise, with proven physical, mental, and emotional benefits.


Walking: the most ancient exercise and still the best modern exercise.

Carrie Latet


Regular walking and other forms of moderate exercise has tremendous positive impact on your health with very low risk of injury.  Over time, walking makes your heart and lungs function more efficiently and keeps your blood vessels relaxed and flexible, qualities that lower blood pressure.  It also regulates your blood sugar to keep the risk of diabetes in check, while reducing the risk of heart attack and stroke by 32%One study even showed that a daily walk can add seven years to your life.  Walking is movement medication.

Perhaps the most potent way walking benefits your health is that when you’re walking, you’re not sitting.  A lifestyle of sitting an average of eight hours a day is associated with a 90% increased risk of type 2 diabetes, along with a higher incidence of heart disease and cancer.  Unfortunately, the average American spends nine to ten hours sitting each day.


Consistent walking can also contribute to losing and managing weight.  Here’s a guesstimate of how many calories you burn in a mile walk, according to a Harvard Health Publication:

120 lbs = 85 Calories
140 lbs = 95
160 lbs = 105
180 lbs = 115
200 lbs = 125
220 lbs = 135


Me thinks that the moment my legs begin to move, my thoughts begin to flow.

Henry Thoreau


Have you ever gone on a walk when you’re stuck on a problem, or left in the cold by your muse as you wait for inspiration to spark, and return to your desk with greater clarity and innovation?  The better question is how often does this happen to you?

Stanford University research has found that walking boosts your ability to find solutions to problems and gets the creative juices flowing.  Some of the highest regarded thinkers in history had a regular routine of walking, like Charles Darwin, Soren Kierkegaard, and Fredrick Nietzsche, who said “All truly great thoughts are conceived while walking.”  Facebook front-man Mark Zuckerberg has been known to hold walking meetings, as did the late Steve Jobs of Apple.  To bolster the mental benefits of walking, research shows that it protects against dementia and improves sleep quality.

These mind-clarifying benefits come whether you are walking on a treadmill at ZUM or walking in the beauty of the Arboretum.


The best remedy for a short temper is a long walk.

Jacqueline Schiff


Needing to ease a bout of anxiety, deal with some anger, or make yourself feel better on a melancholy day?  Walking can help.  It gives you time for nurturing connection, with yourself or with someone else.

Walking has been an potent ally in helping me through a few big changes I’ve had in the last couple of years.  A simple technique I use to enhance the calming effect of walking is to put my attention on the different sensations I feel and the things I see as I walk.  I notice how my feet connect with the ground, I feel the rhythmic, automatic swing of my arms and the fullness of blood flow in my fingers.  The gentle breeze on my face.  The varieties of smells.  Sometimes I just feel my breath flow in and out of my nose.  When I catch myself indulging anxiety-ridden thoughts I just bring my attention back to all of these simple but wonderful experiences.


Walk to be healthy, walk to be happy.

Charles Dickens


Walking nourishes your health in ways that intense exercise doesn’t, and can’t be overlooked in its time-tested contribution to our health and well-being.  It invigorates the body and nourishes the soul.  There’s no better activity to welcome you to our Feel, Perform, and Look Your Best challenge.

ZUM Fitness in the heart of downtown Seattle

Meet May’s Member of the Month – Anthony Dickson!


Back when you first joined ZUM, what made you decide you wanted or needed to join a gym? 

I had been a member in the past and enjoyed it, but when my office moved further south, it became inconvenient. I had to settle for a pretty bare bones gym closer to my office. It was kind of like the “Average Joe’s Gym” in the movie Dodgeball, but it was a means to an end. My wife, Erin, remained a ZUM member and after my bike accident, she encouraged me to work with Tony Moses, so I came back.


Wait, bike accident? Could you tell us more about that?

Sure! I’m a life-long cyclist. I’ve always loved it in all its forms – mountain biking, cycling, road riding, racing. I ride for fun, for fitness, for competition, and travel. It’s a huge part of my life.

Last August, I was feeling really awesome having just come of a great ride at the Breck Epic. It’s a 6-day mountain bike race at high altitude. My goal was to use the Breck Epic ride as a fitness builder as I trained for cyclocross season, and it had gone so well that I was feeling super stoked that I was right on track to have an awesome season.

One afternoon, I decided to squeeze in a quick training ride and got hit by a car. I’ve been riding for 25 years, and I’ve gotten bumped and knocked over here and there, but I’ve never been blown up all over the road…’till now.

I didn’t really know how bad it was until the EMT told me I was headed to Harbor View while I was strapped to the board in the back of the ambulance.

I was going about 28 mph down Dexter when a car turned into me and I flipped up and over it. My knee took the impact of my fall, driving my femur into my pelvis – blowing it up, but, thanks to the shock, I had no clue any of that had happened. My knee was split open and my kneecap exposed, but other than that, I couldn’t see much – just some bruises. So, moments after my accident I’m thinking, “ok, I’m gonna need a few stitches, but other than that I’m fine. I’ll be back on the bike in a couple weeks max.”

Before I know it there’s a giant fire truck, 4 cop cars, and 2 ambulances on the scene. They strap me to the board, load me in the ambulance – the whole nine yards. As any Seattleite knows, there’s 2 options of where they’re going to take you: Swedish, which means things aren’t too bad and you’ll likely be discharged within a few hours, or Harbor View, which means you’re probably pretty messed up. So, that’s how I knew it was worse than I thought.

I had CAT scans and X-rays. They drilled a hole in my knee to put my leg in traction so it wouldn’t move into my pelvis. It became clear pretty quickly this wasn’t going to be 2-week recovery. Nope, I had an acetabular fracture and ended up needing 9 screws, 2 plates, 60+ staples, and 10 stitches.

Recovery has been slow and challenging, but you learn to celebrate the small victories and take it one baby step at a time.  Without the support and care from Erin, recovery would be impossible. She’s been incredible – an absolute angel. I’ll never be able to repay her for everything she’s done for me and the way she dropped everything to take care of me. She’s also the one who encouraged me to work out with Tony after I was frustrated with the prescribed, overly gentle physical therapy.


Wow. That was no small accident. It’s pretty incredible that you’ve come this far so quickly. Do you think you’ll ride again?

People ask me that all the time…YES! Of course! It’s my passion, my outlet for stress, a mental release. There’s no way I’m not going to ride again.

In fact, I was back on a bike within 3 months of my accident. I was feeling particularly motivated one day, so I set up my trainer outside. Of course, just as I was getting ready to hop on, it started raining. I was so disappointed. Then 5 minutes later the sun came out (I swear on that one spot like in a movie) and I seized the moment. It was just 15 minutes of a very easy ride, but it was the most amazing moment – emotional, but amazing.


I imagine it would be! Thank you so much for sharing your journey. How has ZUM impacted you since rejoining? What results have you achieved?

 I’ve definitely been able to get strength back way faster than I would have with the prescribed physical therapy or on my own. Working with Tony has been a huge factor in my progress. His personalized, varied approach to our workouts keeps me motivated – it’s certainly never monotonous! And then his sensitivity to where my body is on any given day combined with his ability to shift seamlessly between training and massage and just the fact that he clearly actually cares about me has been incredibly beneficial.


What do you like best about ZUM?

I think it has to be the community of like-minded people. From the training staff to the members, people at ZUM are all serious about health and fitness, but in a thoughtful, caring way. The community feel is fostered by comfort and care in every detail of your ZUM experience from the kindness at the front desk when you walk in, to the training staff and the other members, to the equipment, the décor, the showers, and the products in the locker room – it’s all critical.


What would you say to someone who is new to ZUM or considering joining?

 You won’t regret it. It’s worth every penny. You’re joining an experience, not a gym. All the trainers and instructors are super talented, but it doesn’t matter if you work out with a trainer, take classes, or work out on your own; or whether you want to have fun or knock out a serious workout – there’s something for everyone. It’s so many different things at once.


What’s a fun fact about you we may not know? 

Every year I do a huge, momentous cycling event to keep me going. Last year it was the Breck Epic, in previous years I’ve done the Cyclocross Nationals and the Tour de Friendship in Thailand.  This year I’ll be riding for 9 days in the Giro d’Italia on my new custom bike – my gift to myself for coming back from the accident.

I’m also a food and coffee snob. I enjoy wine and bourbon. Of course, I love travel! I think it’s important to approach life with a sense of adventure. So, when I travel, whether it be for work or pleasure, I always make the most of my time exploring off the beaten path. I try to cycle if I can too! I keep a bike in Hong Kong, so I can ride when I’m there. It’s really cool to connect with the global cycling community.


What’s your guilty pleasure?

Bourbon. My favorite is Noah’s Mill. Also, stealing from Erin’s store, Hammer & Awl in Madrona. She’s always complaining about employee theft, and since I’m the only employee… ?


Do you have a favorite ZUM class?

Not really, since I’m not a big classes guy. But I’d say Tony’s Weigh Crazy, because Erin loves it so much. She always goes, no matter what.


Is there anything else you’d like to share about your ZUM experience?

 I think it’s a testament to ZUM and its importance in my and Erin’s life that when we decided to become small business owners and open Hammer & Awl, we had to make some changes here and there to make the business possible, cutting ZUM from our routine was never on the table. Nope. No way.

Get to Know the ZUM Team – Wade Brill


You have a really powerful story about how you found your way into fitness and wellness, but many people might not know how your passion for helping people in this way began. Would you give us a little insight into the trajectory?

Of course! My passion for fitness and wellness began with a combination of life events that sparked a wake-up call for me. First of all, I grew up in a family that was extremely passionate about exercise and eating well. My mother mediated and influenced one of my biggest food values – eating your veggies.

My whole family was into yoga, but I decided I wanted a different path, so after being introduced to Pilates in school when I was 14, I decided that would be my practice. I became addicted by Pilates’s ability to make me feel internally long, strong and centered after every class. My love of Pilates continued to grow, so when I was about 19, I became certified in Mat Pilates through Power Pilates after one of my instructors encouraged me.


That’s pretty young! Did you know then that you wanted to teach Pilates and pursue a career in wellness?

Not exactly. I taught off and on while in college at the University of Michigan. But my real wake up call to the wellness world, came in 2010 while I was studying abroad in Argentina and was diagnosed with cancer – Hodgkin’s Lymphoma.

I flew home to NYC to start 6 months of chemotherapy. In the midst of going through chemo, my family and I suddenly lost our mother due to complications with her 10-year battle with Leukemia. This “life interruption” made me realize how precious life is and sparked me to truly listen to myself, find my inner passions and power, and live the life I want to be living.


That’s an incredibly sobering, yet powerful realization. How did wellness factor into it for you?

I experienced first-hand the power of wellness as an active practice. In order to help manage my anxiety and support my mental, physical, and soulful body, I deepened my meditation practice and made working out part of my daily ritual. Through meditation, especially, I survived and thrived while going through chemo and grieving my mom. The experience made me passionate about helping others discover the power in caring for themselves.

So, I finished chemo, graduated from Michigan a semester later than all of my friends, and decided to move back to Argentina by myself – a place I fell in love with before getting sick. I started my own Pilates and meditation classes in Buenos Aires, teaching mostly to the expat community. My favorite being Sunday evening sunset Pilate’s class on my roof.


What a brave move that sounds like resulted in an incredible experience!

Yes, it was amazing. Not to mention, I met my fiancé, Quintin while I was there too! However, as much as I loved working with people physically and mentally, I was craving more tools to be able to support people emotionally too. So, after a year and a half in Buenos Aires, when Q wanted to move back to his hometown of Seattle (as a Manhattanite, I had no idea where Seattle was, by the way), we moved here, and I decided to go to coaching school at iPEC to further develop my skills to support people caring for themselves holistically.


It sounds like you do a whole lot more than just teach Pilates?

Yeah! In addition to teaching Pilates and meditation, I spend a majority of my time working with 1-1 coaching clients, running group coaching programs or facilitating corporate workshops around the country. I specialize in supporting busy professionals by strengthen their mindfulness muscles, so they can make more intentional choices in life.


That’s fantastic! You mention teaching mediation. We’re thrilled to have your Monday Morning Mediation class on the ZUM schedule!

Me too! I’m so excited to finally be able to offer a regular mediation class to the ZUM community. Meditation has become the foundation of my life in a very realistic way. It’s the cornerstone of my morning, allowing myself to ground my mind, body, and thoughts, so I don’t let my monkey mind or external thoughts or forces rock my boat. I’m thrilled to create space for ZUM members to explore mediation and develop their practice.


Can you tell us a little more about the class and what to expect?

The class is designed to help you ground in mind, body, and breath before your work week begins. You’ll feel more centered before noise, priorities, and obligations pull you away from being fully present in the moment as you move through your week. The goal is to emphasize the importance of being present. When we detach from thoughts from the past or future, we experience incredible freedom and clarity and are able to just fully be.


Who can benefit from meditation?

Everyone who has an open mind! People who are looking for help managing stress, improving sleep quality, and dealing with anxiety – to name a few specific examples.


What would you say to someone who is new to meditation or might not think it’s for them because they can’t imagine quieting their mind?

That’s great! You’re not supposed to shut the noise down. You can’t stop the waves from coming, but you can learn to surf.  Come experience it and try to stick with it. When I first started meditating it took about 6 months before I really began experiencing the benefits. A lot of people don’t keep practicing because they don’t experience immediate feedback like they do when they workout; however, daily ritual and sacred time for yourself is invaluable.

That’s another reason I was so excited to start a meditation class at ZUM. I’m passionate about helping people prioritize themselves.


It sounds like that’s at the heart of everything you do professionally. 

For sure. When people don’t prioritize themselves, they don’t have energy to give to those they love. My goal is to help people fill their cup of self-care. Within all my work, I emphasize that self-care isn’t selfish, it’s smart.  It’s about taking control of what you can (what you feed yourself, how you treat yourself, move your body, what you surround yourself with, and how you restore) and being able to let go of what you can’t.

If people want to learn more, they can check out my website – they can get a free guided meditation to try on your own if you can’t make it to class. There’s also info there about my upcoming group coaching program Summer of Self Care. It’s a great opportunity to support you gaining that summer glow and feeling your best from the inside out.