Spitfire!: ZUM’s Answer to Longevity Training

Aging with strength and agility

A few years ago I was walking through my old fitness club in Philadelphia, and saw a group of people in the classroom sitting on chairs and lifting 3 lb. weights. They looked relaxed, comfortable, and BORED. As the instructor, a good friend of mine and a killer fitness pro, led the group through seated bicep curls and tricep kickbacks she did her best to bring excitement and enthusiasm to the job at hand–to teach a widely available fitness class to senior citizens. After class, the instructor and I discussed the inherent assumption built into the class design– that older people are incapable or afraid of movement of any kind. Ever since then, I’ve been distracted by a voice in my head (the good kind) telling me to “Do something about this!” So I did.

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Indoor Cycling at ZUM

Spin class at ZUM Fitness

Years ago, when I joined my first gym, I was very curious about the cycling classes. At that facility, they were in a special room, from which muffled, thumping music could be heard when class was in session. People emerged after class sweaty and smiling, which made me want to try it out, but I was intimidated. I was afraid it would be too intense, that I wouldn’t be able to figure out the bike, or that I would be wearing the wrong gear. I didn’t have any idea what to expect, and it was years before I actually tried out an indoor cycling class for the first time. Now here I am, instructing Monday night’s 5:30 pm cycling class at ZŪM, which is one of my very favorite things to do! I consider it part of my job to make sure that anyone who is cycling-curious feels comfortable joining in, so I’ve written answers to some commonly asked questions about indoor cycling. I invite you to try it out!

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Incorporating Workouts Into Your Daily Routine

Finding time to workout can be a challenge

When it comes to working out, most of us have the best intentions, knowing that it’s good for our mind and body. However, we’ve all been there before, when life gets unexpectedly busy on top of the already-busy pre-existing schedule, and all of our workout time goes down the drain from a single email notification. If reading that gives you anxiety, you’re not alone. How to stay on the healthy train when life gets busy is a topic that I’m in constant discussion about with my clients. Below are four tips I’d like to offer you on how you can seamlessly incorporate working out into your daily routine:

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Why I Enjoy and Embrace Exercise When I Vacation


(How to Love Dumbbells in Costa Rica)

I need a break. So do you, right? We all have a desire–no, a duty–to our souls and bodies to rest and recover. The stress that everyday life brings us builds until it’s far too painfully obvious that we would benefit from some time away. I inevitably look forward to getting away, preferably to a tropical spot, and just sitting. Sleeping. Reading. Eating and drinking. Meeting new people. Listening to music. And exercising.

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The Cues My Clients Hear the Most

Personal trainer Laurie Junkins in downtown Seattle


If you are a personal training client, you know that your trainer frequently provides guidance as you perform each movement so that you use the best possible form and get the most out of every rep. Or, you may have either heard us coaching our clients on the gym floor, or experienced it yourself while in classes we teach. You might hear things like “hinge at the hips” or “lock out your arms at the top” or “tuck your chin”. Some of these cues you might even store away in your mind for use during your own workouts. But which cues are the most important, and applicable to the general public? I’m here to share with you the three cues I use most often with my clients, and all of them will attest that they hear them multiple times during every workout. They probably hear me saying these things in their sleep, to be honest, but I’m okay with that, because these three cues are hugely important to keep in mind and are meant to correct the most common faults in nearly every exercise. My hope is that they will improve your workouts as well.
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ZŪM SPORT – Train Like an Athlete. Train Smart.


High-level athletes in all sports train in a cyclical and periodized manner. This means their training changes based on where they are in relation to their season/competition. When an athlete is furthest from their season/competition, they’ll typically train with less specificity (lower intensity and more generalized) in order to build a base-level of health and fitness. They then build on that base, by increasing specificity phase by phase, as their activity approaches. They train smart, and they get results.

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How to Use the Glute-Ham Developer


While it may be well past harvest time outside, it is prime harvest season for equipment at Zum. We have new items sprouting up left and right, one of which I am particularly excited to talk with you all about. It’s what we call the GHD, which is an abbreviation for Glute-Ham Developer (or Glute-Ham Destroyer for those with a more sinister mind!)  While it looks a bit complicated, I assure you that it is a fairly simple–and extremely effective–piece of equipment [see figures below].

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Women’s Self-Defense Information

Did you know?

  • 1 in 5 women are raped at some point in their life.
  • 1 in 3 experience sexual violence.
  • Approximately 92% of all sexual violence is committed by intimate partners or acquaintances.
  • Only 12% of child sex abuse is reported.
  • Only 10% of college/campus rape is reported.
  • 1 in 4 girls abused before the age of 18.
  • 63% of college aged men self-reported that they had raped a woman and, in some cases, raped more than once.

These are just some of the eye-opening statistics regarding rape and sexual assault in the United States. It’s terrifying, but you can do something about it. You don’t have to be a victim of sexual assault. With information, training, role-playing and practice, you can learn how to be safe on the streets and in the home. Your instructors are Captain Deanna Nollette, a veteran of both the Sex Crimes Division and the Homicide Division of the Seattle Police Department, who brings 22 years of experience in self-defense instruction to club ZUM, and Kevin Lollis, former US Marine and 3rd Degree Black Belt in Danzan Ryu JuJitsu. Their goal will be to help you develop self-confidence, a winning attitude, and the skill set needed to defend yourself in all situations.

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Jordan’s Outdoor and Climbing Resources

Jordan Sahlberg

I absolutely love living in the Pacific Northwest!  I have been playing outside in the mountains for as long as I can remember.  I quickly went from hiking with my parents to climbing the volcanoes in college and volunteering with Bellingham mountain rescue.  Even with all the time of spent in the high places of this great state it can still be difficult to gather information for the next adventure.  There are so many areas to visit and it’s hard to figure out what you will need or what to choose! So, below you will find a collection of information sources that I have always found to be invaluable for trip planning.  I like to use a collection of blogs, forums and assorted websites to get an idea for different trips to unknown or somewhat mysterious areas in the Cascades. Now, full disclosure, I am big into alpine climbing (technical mountaineering), backcountry skiing (climbing up and skiing down), rock climbing and backpacking so my resources reflect those interests.  Still, for the weekend warrior trying to find a new place to get outside and play, I think the following resources will be helpful…

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