Posts by: ZUM Fitness

ZUM Fitness

Join Our Big Climb Team!

Join ZUm in supporting the Leukemia and Lymphoma Society (LLS)

ZŪM Fitness is recruiting members and staff to join our team for the Big Climb, in support of the Leukemia and Lymphoma Society (LLS) on Sunday, March 24th, 2019. As a team, we will be climbing 69 flights of stairs to the top of Seattle’s Columbia Tower in an effort to raise awareness and donations to find a cure for blood cancer. That’s 1,311 steps and 788 feet of vertical elevation! Although it will be challenging, it pales in comparison to what blood cancer patients go through. Approximately every three minutes, someone in the US is diagnosed with a blood cancer.

Leukemia and Lymphoma Society (LLS) Continue reading

ZUM U – Training for Fat Loss with Erik Ciccarelli

Erik Ciccarelli, Private Personal Trainer and PICP III, USAW Coach at ZUM, discusses the complex topic of training and diet in regards to fat loss. As a part of the monthly ZUM U lecture series for ZUM Fitness members, Erik’s talk covers the following:

There are 3 major areas to think about when your goal is fat loss. Fat loss isn’t a linear thing. Meaning there isn’t a take a pill and it’s fixed approach. But getting control of these three areas will set you up for success.

1. Insulin – it’s a hormone that’s 100% controllable. You’re always deciding what to eat. No one is ever forcing you to eat anything. Choose real food. A good indicator of what real food would be is seeing if the ingredients have less than two ingredients.

2. Stress (Cortisol) – An abundance of this hormone being released in the body will wreak havoc. We’re humans living in the current modern world. We’re going to be stressed. Minimizing it effects insulin, sleep, mood, appetite and your brain age.

3. Exercise – Incorporate strength training into you routine. Minimize your rest time when training. Also practice more eccentric training. You want to become a fat burning machine!

You can’t outwork a bad diet.

Additionally, Erik has some follow up advice not covered in the talk:

– There are a few carb trackers I’ve heard of over the years. The best one I currently know about is https://www.carbmanager.com/

There is a fee involved with this one. But everyone I’ve talked to really loves it.

Supplements – We didn’t touch on this much. I would recommend taking these four.

Zinc – 150-200mg a day. Pill form. It’s a mineral that has been depleted from food from poor soil.

Magnesium – 200-300mg at night after dinner. In pill form. This mineral will make you tired and stay asleep. Usually magnesium is a missing link with sleep issues. Calcium is a big branded supplement that you see everywhere. What you don’t see is that it can’t be absorbed properly without magnesium.

Magnesium is a building block to many things in the body. 

Fish Oil – The main ingredient is EPA and DHA. If you’re looking at the bottle make sure it says at least 300-400mg of both DHA and EPA. EPA is more inflammatory driven and DHA is more brain health driven. Meaning the total amount of both combined should be at least 700-800mg. Otherwise it’s a waste of money. You’ll see a lot of bottles with this ~ next to the EPA or DHA. That means it not in there. Which means your consuming some random oil…

Vitamin D – Any city north of LA is deficient in Vitamin D. Try getting 1000-3000iu of vitamin D five days a week. It’s just super important. Trust me. 

There is obviously so many things to think about. Control you food, get 8 hours of sleep and prioritize strength training. 

 

An Introduction to Arivale

To help better serve our community at ZUM, we partner with health and well-being company Arivale.  Arivale is the Scientific Wellness® company that combines personalized data and tailored coaching, supported by a clinical team, to help individuals optimize their wellness and avoid disease.

We at ZUM have tried the Arivale program and we have found it to be an excellent way to tune-up our nutrition, find out things we didn’t know about in how our genetic make up affects our overall well-being, and how we can get the most out of our fitness regimens.

In this talk,  Arivale representative Morgan Trott introduces you to the Arivale Dashboard and discusses eating like an athlete to optimize your nutritional intake for your workouts.

 

PART 1: THE ARIVALE DASHBOARD

  • Exercise Genetics
    • Trainers using this information to help mitigate injury risk in clients and design exercise programs that are more personalized.
  • Weight-loss Genetics
    • Understanding genetic predispositions can help tailor meals for more efficient weight loss.
  • Lifestyle
    • Monitor physical activity, heart rate, sleep data and more to get regular feedback – not just a snapshot – on how your whole body is performing.
  • Blood
    • What supplements members need and how much of each are required
    • A lens to see how lifestyle choices show up in bloodwork and a person’s overall health

PART 2: EAT LIKE AN ATHLETE

  • It’s important to fuel with nutrients from fruits, vegetables, and lean proteins – not just processed foods – in the days after a workout, not just immediately before and after. Your body is recovering for 48 hours after most workouts.
  • Good grab-and-go options: RX bar, apple and 1 tablespoon nut butter, yogurt (Siggis or FAGE), hummus cups and carrots.
  • Check out the Arivale Pinterest board for coach-approved recipes.

Interested in learning more about how Arivale can help with your optimal health? Call 206-981-5834 to set up a call with an Arivale Coach and see what you can learn.

Arivale videos on Vimeo.

Get more info on the Arivale website.

Follow Arivale on Facebook.

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.