Hi ZUM Fitness! I am Alexandra Zepeda, your new yoga instructor on Tuesdays and Thursdays. It is a privilege to be joining such a talented team of yoga instructors and I cannot wait to work with each and every one of you! I’m that girl around the gym hanging out in splits, working on my handstands or sipping on some fabulous Seattle coffee between classes. Either way, I’ll probably shoot you a big southern smile and don’t be afraid to come up and say hi!
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Hi my name is Ashley Agcaoili and I’m a chiropractor at Mobility Plus Sports Rehab in Downtown Seattle. Mobility Plus has been serving folks in the Downtown Seattle area since 2012 and I am excited to be bringing my knowledge and expertise to you, members of ZŪM Fitness!
We aren’t your typical chiropractors. At Mobility Plus, we strive to get people to move better to feel better by utilizing a comprehensive approach backed by evidence-based techniques so you can get back to doing what you love doing FAST.
At ZŪM, you can expect the same level of care. Regardless of the pain you are experiencing, I want to help you do what we preach every single day, “move better to feel better.” I will combine chiropractic manipulation with functional rehab tailored to your specific needs to get you back on your feet and back in the right mindset to move better, feel better, and move more.
Even if you aren’t looking for care or just need some advice on something you’ve been dealing with, I will be your in-house resource. I treat more than just back pain – I can help you to address the potential cause of your pain, regardless of the area, so you can be in a better position to fix it.
So, if you are looking to get out of pain, seek advice, or make an attempt to address your pain with a professional but don’t know where to start, you’ve come to the right place. I will be at ZŪM every Wednesday from 3-5pm and I hope to get you moving better and feeling better soon.
Sign ups will be on a day-of, first-come, first-serve basis and you can sign up at the front desk.
Here at ZŪM, we’ve put together our list of our favorite things (we think Oprah would like many of our selections, too). Check out what ZŪM staff loves best to find health and fitness gift ideas for a loved one or even yourself!
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.
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.
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.
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.
