Posts by: Joe DeShaw

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RESILIENT HAMSTRINGS TRAINING, PART 4

ROMANIAN DEADLIFT PROGRESSIONS

The Eastern Block countries get credit for all of the badass exercises. There’s the Russian Twist, where you sit on the floor and wield a medicine ball side-to-side in an arcing pattern, and the Bulgarian Split Squat, where you set a foot on a platform behind you and basically do a single leg lunge. The Romanian Deadlift is another cool Eastern Block strength-builder, and it’s our next key exercise in building resilient hamstrings.  

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RESILIENT HAMSTRINGS TRAINING, Part 3

HAMSTRINGS PROGRESSION ON SWISS

Strengthen your hamstrings to avoid injury and improve performance.

I remember the day I learned about the next series of exercises.  I was attending a continuing education course with a guy who was recognized and respected as an authority in sports performance.  He said, “Nobody will strain their hamstrings if they master the hamstrings series on a physioball.” I’ve used these exercises with my clients since, but I refer to them as the Hamstrings Progressions on Swiss.  The name makes it sound more like a sandwich than an exercise series, but I’ve found them to be potent for building resilient hamstrings.

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RESILIENT HAMSTRINGS TRAINING, Part 2

INCLINE TREADMILL WALKING

Build resilient hamstrings with inclined walking.

A great way to start hamstring training, especially if you’re a beginner, is with incline walking.  Hopefully your hamstrings are feeling loose and relaxed after the Seated Hamstrings Mobility exercise, and you notice a little more stride length and ease with each step. Your hamstrings and gluteal muscles (aka: butt, glutes, tush, ass, and my favorite, the booty) provide the strength to propel you forward in a long stride, and the power to propel you forward when you sprint.

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RESILIENT HAMSTRINGS TRAINING, Intro and Part 1

Hamstring injuries can be prevented with proper conditioning. Joe DeShaw guides you through a six part series on resilient hamstrings training.

Introduction

Anybody who’s dealt with a hamstring strain knows they’re a royal pain in the, well, hamstrings. And probably other places like your hip, knee, or even your lower back as you change the way you move to avoid the discomfort in your strained hamstring, which can put repetitive stress in other places. This injury can be a nuisance that seems to take forever to go away, and can ruin your running program, soccer season, or hiking. It can even make a walk in the park uncomfortable.

The good news is that you can build resilience, strength, and mobility in your hamstrings with a systematic, low risk training approach, which we’re going to cover in this series of videos and blogs. Each video will give you pro tips and adaptations for each exercise so you can start with the appropriate exercise and progress your way to feeling ready to take on what you love to do. You’ll enjoy the power in your stride, the strength to climb your way up a mountain, and the freedom to run and play without worrying about injuring your hamstrings.

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Halloween Music for Your Workout!

 

Everett Lightcap

Everett Lightcap

It’s that time of year again when the leaves turn a different color, and the weather cools in preparation for to that PNW wet cold to which we conform ourselves for the coming months. But before we get there, we have Halloween, a holiday which is both decorative and personal. Whereas for children it means candy and dress-up, to adults it’s about…well, candy and dress-up!

To me, Halloween is always about the music. Teaching all forms of exercise for over 30 years now, Halloween is a time for me to pull out the creative stops and dust off music that I rarely get to hear. Here are some suggestions which I have used in my classes in the past. There are some you’ve heard and some that may grow on you with time. I know they have with me. Enjoy!

 

 

1. Season of the Witch – Donovan

From the twitchy guitar sound at the start to the slow build-up that sonically ends the song, this is a wild ride of internal visual psychedelia. Released in June 1967, this song was never issued as a single but is one of Donovan’s most loved tunes.  Trivia – The song was played over the end credits of the Gus Van Sant film To Die For in a movie-ending eerie twist.

https://www.youtube.com/watch?v=JAzTnsSgs2s

 

 2. People Are Strange – The Doors

A track from the Doors sophomore album release in the fall of 1967, People Are Strange was issued as a single in September and peaked at #12 on the Billboard charts. This track has such a great creepy vibe it will have you looking back over your shoulder in no time! This song is not specifically for Halloween, but it sure adds character to a scary playlist! Trivia – the song was composed after a “depressed” Jim Morrison came back from a walk to the top of Laurel Canyon in Southern California with Doors guitarist Robby Krieger.

https://www.youtube.com/watch?v=GJY8jJkDoMY

 

3. Planet Claire – The B-52’s

What’s not to love about this track? I’ve seen The B-52’s in concert on three separate occasions, and each time they play this quirky first track from their debut album. I still remember my 15-year-old self putting the needle on the record and hearing this blast all throughout my small bedroom. Pure heaven. Trivia – this was the second release from The B-52’s following Rock Lobster.

https://www.youtube.com/watch?v=eOjAzI5zALo

 

4. Somebody’s Watching Me – Rockwell

1984 was a good year for this one-hit wonder on the Motown label. Rockwell is the son of Motown label owner and CEO founder Berry Gordy. Kennedy “Rockwell” Gordy composed this #1 song and has two world-famous brothers on backup vocals, which make this haunting anthem’s hook irresistible. Trivia – the backup vocals are covered by Michael and Jermaine Jackson.

https://www.youtube.com/watch?v=7YvAYIJSSZY

 

5. Devil Inside – INXS

This up-tempo rock pop song was a #2 hit in early 1988 from the great late Michael Hutchence and his INXS group. This was the second release from their wildly successful album Kick. Written by fellow group member Andrew Farriss and Hutchence, it’s one of INXS’s most well-known and accessible songs.  Trivia – Batman director Joel Schumacher shot and directed the club-themed video in Balboa, California.

https://www.youtube.com/watch?v=hv_zJrO_ptk

 

6. Devil’s Haircut – Beck

This sound effects extravaganza barely cracked the Billboard’s Top 100, but it’s one of my favorite tracks by singer songwriter Beck Hansen (born Bek David Campbell). Only a studio genius could have created a track like this, and that is Beck, in my opinion.  

Besides, where else will you hear such angry-glee screaming at the end of a song? From Beck’s second album release Odelay, Beck sings about “stealing kisses from lepers’ faces”, “discount orgies and “garbage man trees”…awesome.  Trivia – the video shot in NYC, film-references both Midnight Cowboy and The 400 Blows.

https://www.youtube.com/watch?v=aa3rBVb3v4g

 

7. Sheena is a Punk Rocker – The Ramones

Who hasn’t dressed up as a punk rocker at Halloween?  This head-bobbing song clocks in at a whopping 2:49 and it will get you up and dancing around the room in no time! The surf-influenced rhythm song was written by Joey Ramone and is one of their most popular tracks, but only peaked at #81 on the Billboard Charts in the summer of 1977.  Trivia – The song refers to a comic book character at the time, Sheena, Queen of the Jungle.

https://www.youtube.com/watch?v=yCW7Aw8ugOI

 

8. Psycho Killer – Talking Heads

Of course this would be on my Halloween playlist! This track has been on every Halloween class list I’ve ever made. It’s a masterpiece of paranoia, anxiety and worry put to an irresistible thumping beat. Songwriter David Byrne, Chris Frantz (drums), and Tina Weymouth (bass) earned a spot on the 500 song list of singles inducted into the Rock n Roll Hall of Fame with this track.  From their first album release, Talking Heads ’77, this was the band’s first single to reach the top 100 on Billboard, reaching #92. Trivia – the song was originally written and performed as a ballad.

https://www.youtube.com/watch?v=BlWZFxCQ0uk

 

9. Run Through the Jungle – Creedence Clearwater Revival

Written by CCR’s lead singer and guitarist, John Fogerty, this is a track off my favorite CCR album, 1970’s Cosmos Factory. The song is a clear and almost direct association with the Vietnam War, but Fogerty was quoted later as saying he penned the song to be about gun control. Trivia – the opening “jungle noises” was the band’s recorded loops of guitar and piano played backwards.

https://www.youtube.com/watch?v=MHgfertaduI

 

10. Heads Will Roll – Yeah Yeah Yeahs

This toe-tapping dance anthem is an irresistible piece of pop euphoria from the NYC based band from their 2009 album It’s Blitz!. The song clearly makes reference to  Lewis Carroll’s Queen of Hearts character from Alice in Wonderland, and makes you want to join in with her as you lop off each of her knights’ heads. Trivia – the song as we hear it today was not the original, but a remix by an American artist named JVH-C which became the most popular version heard now.

https://www.youtube.com/watch?v=auzfTPp4moA

 

11. Missionary Man – Eurythmics

This haunting pop rock gem is a must for any playlist whether it’s Halloween or not. Taken from the UK band’s sixth release, it opens the album with a long slow building crescendo of sound recorded in what seems to be an industrial work site while a harmonica (played by Jimmy Zavala) swirls in and out like steam escaping from a series of grimy pipes. Lead singer Annie Lennox belts out her lead vocals with power and intensity while the beat pounds into your brain. Trivia – This would be the band’s last top 20 hit peaking at #14 in the summer of 1986.

https://www.youtube.com/watch?v=0-Q3cp3cp88

 

12. Sympathy for the Devil – The Rolling Stones

Penned as a Jagger and Richards tune, but mostly a Jagger song, this hip-shaking, well-known, samba-styled Stones track is sung in the first person narrative by Jagger as he boasts of causing historical crimes and misdemeanors. The idea for the song, Jagger states, came from his Baudelaire books. “I took a couple of lines from the books and just expanded on it.”   Trivia – the song had two earlier working titles: Fallen Angels and The Devil is My Name.

https://www.youtube.com/watch?v=UjDs3tBDLv0

 

13. I’m Your Boogie Man – K.C. & The Sunshine Band

Yes, I know this is a contextual problem (not THE Boogieman), but it’s such a great motivating disco groove, try not to move about while listening to this 1976 #1 song. Trivia – the song, written and produced by Harry Wayne Casey (K.C. himself) and Richard Finch, is about the DJ in their home state of Florida (hence the Sunshine Band) who first broke their hit Get Down Tonight on the airwaves.

https://www.youtube.com/watch?v=CaPcKtLioww

 

14. Devil Woman – Cliff Richard

Another pearl from 1976, this one peaked at #6 in June of that year. The song, written by Terry Britten and Christine Holmes, is about a man hexed by an encounter with a cat with “evil eyes”, who now must seek the aid of a gypsy to break the curse. It’s a hard driven electric guitar lead song notably recorded at Abbey Road Studios in London. Trivia – the song was recently featured in the film I, Tonya.

https://www.youtube.com/watch?v=7tuAkdlLhTE

 

15. Monster – Fred Schneider & The Shake Society

This is kind of cheating because I’ve already had a song by The B-52’s, but this is a solo project from the lead singer, released in 1984, and I’m sure I was one of only five people who bought the album.  It’s full of really tacky demo-style recordings, but this is a great foot stomper and includes a laugh-out-loud back-up performance by fellow B-52 singer, Kate Pierson. Give it a spin and enjoy! Trivia – Kate Pierson appears in the video and it was included with The B-52’s video collection release.

https://www.youtube.com/watch?v=Cz5CUhOMqag

 

16. Ghost Town – The Specials

If you’re looking for some SKA in your workout, here is a UK #1 song from June 1981. Urban decay, deindustrialization, unemployment and inner-city violence is all set to a bouncing bass heavy SKA beat. It is a bit repetitive (although I think that’s SKA’s m.o.), but the rhythm is perfect for that lull before your final workout song. Trivia – Keyboardist and Specials leader Jerry Dammers says he wrote the song with weird diminished chords to help convey impending doom and that certain members of the band wanted simple chords and resented the tune.

https://www.youtube.com/watch?v=RZ2oXzrnti4

 

17. Dead Man’s Party – Oingo Boingo

Released on April 29, 1986, this raucous tune with it’s off-key live horn section intro was the third single released from lead-singer-and-future-Batman/Edward Scissorhands/Pee-Wee’s-Big-Adventure-score-writing-and-producing-genius Danny Elfman.  It taps in at over 6 minutes of party dancing and booty shaking fun. Trivia – This was actually the B-side on several worldwide releases and was a bigger hit then the A-side “Stay.”

https://www.youtube.com/watch?v=VtM2WSFv4UI

 

Cool Down

18. Witchcraft – Frank Sinatra

Old Blue-Eyes would recut this song later on his Reprise label, but this 1957 Capitol Records release, scored and orchestrated by the fantastically gifted Nelson Riddle, is the diamond to be admired. From the slithering clarinet opening to the hip finger snaps at the close of the song, this is a great way to bring your workout to an end while still making your heart beat fast! Trivia – This was recorded like most of Sinatra’s Capitol sessions with Frank standing live with the orchestra in the same room.

https://www.youtube.com/watch?v=oFmNgiEgPoQ

 

19. Spooky – Classics IV

This Billboard #3 song was released in October 1967 and is one my personal favorites. Originally, the song was written as an instrumental by Mike Shapiro and Harry Middlebrooks Jr., which stalled at #57, but James Cobb and producer Buddy Blue created the version here with fantastic and memorable lyrics about “a spooky little girl like you!”, sung so well by Classics IV lead vocalist Dennis Yost. Trivia – Cobb and Classics IV bandmate Dean Daugherty would later go on to create and become a part of the Atlantic Rhythm Section who would have hits with “So Into You” and “Imaginary Lover”.

https://www.youtube.com/watch?v=Qpo9KZYJ4sA

THANK YOU FOR A CAREER I LOVE

Joe DeShaw

In mid August ZŪM hosted a Member Appreciation Party to show our gratitude for the people who support us and allow us to support them. As I was planning my speech I realized that I had a unique conundrum. I knew I was grateful–I’ve been grateful for the past twenty years–but I hadn’t thought of why. I just felt it. It was time to do some self-examination!

I came to realize that I love the career I’ve put so much time and intention into developing because of how much I enjoy working with people. Personal training has been the mode I use to help people live more satisfying and fulfilling lives.

I’ve always felt a tremendous sense of purpose in being there for clients who are performing physical feats they’ve never done before, enjoying doing the activities they love to do with vigor and without pain, improving their blood panel biometrics, getting back to 100%–and beyond– after recovering from an injury, feeling more confident and energetic as they take on life’s challenges, and using movement for stress release to feel equanimity during tumultuous times.

I didn’t grow up thinking health and fitness training could be a career option. I played sports, lifted weights, packed healthy lunches to school, and read Muscle and Fitness Magazine. I didn’t want to be a competitive bodybuilder–I just loved training to be stronger, faster, and more flexible. And I loved learning and applying new healthy lifestyle habits. In college, I majored in Exercise Science, thinking I’d serve society with a career in the Fire Department and do personal training on my days off.

That was in 1996. I’ve since worked in a few different physical therapy clinics and health clubs, as a Physical Therapy Aide (do they have those anymore?), owner of my personal training business, and now as General Manager at ZŪM. I can’t express how thankful I am to be one of the founding trainers at ZŪM and still with this community after 16 years! Managing ZŪM has been challenging, both personally and professionally, but in the throes of my most difficult days, I am still grateful to be part of such an inviting and professional community of staff, clients, and members with whom I’ve developed meaningful relationships with over the years. I still go to work each day with a tremendous sense of purpose, and I know I can say the same for so many of the ZŪM Team who love working with people as much as I do.

Thank you for allowing us to serve you, and for allowing us to be there and see you grow and develop. Thank you for choosing us to be your partners in supporting you and educating you to be a healthier version of yourself, whether you stay with us for one month or several years. It’s an honor and privilege for us, and we continually strive to make ZŪM your “happy place”; your sanctuary of health and well-being.

Turn Up the Pink!

Breast Cancer Awareness at ZUM Fitness

A 90-minute workout class raising donations to support the fight against breast cancer.

Three 30-minute segments:

  • CYCLING with Liz Robinson
  • HARDCORE with Joe DeShaw
  • YOGA with Annie King

A minimum donation of $10 per person is required to participate. No additional drop-in fee, so bring a friend! 100% of funds raised will go to Seattle Cancer Care Alliance to support research in finding causes, prevention, diagnosis, treatment, and cures for cancer.

RSVP and donate at the front desk.

TURNING UP THE PINK AT ZŪM

Breast Cancer Awareness at ZUM Fitness

My grandmother was 84 when she was diagnosed with breast cancer. Luckily, a routine mammogram enabled her medical team to catch it early, and the cancer hadn’t metastasized. She made the tough decision to get a double mastectomy to make sure she got rid of all of it; to get all of the cancer out of her body. She passed away years later, but not because of breast cancer. She was a survivor.

According to the National Cancer Institute website, a staggering 330,080 women will be diagnosed with breast cancer in 2018. Women have a 12.4% chance of developing breast cancer, and there are 3.1 million survivors in the US. Breast cancer also strikes one in 833 men.

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Bridget’s Favorite HardCore Playlist!

members love the music in class!

The word “music” is derived from the Greek root Muses, who are the goddesses of inspiration.  To my mind, there’s no better word to describe what music brings to my life.  Here’s the 13th HardCore song list that member Bridget Cobb thought was the bomb, so I thought I’d share it wilh all of you.

 

Setting the Mood Before Class:

West Side Story – America

Percussionisti Dell’ Orchestra Sinfonica

This percussion composition sets the tone.  It’s a popular tune that makes the hair on the back of my neck stand straight up as all of the percussionists play the theme together.

 

Warm-Up:

1. Talking ’bout My Baby

Fatboy Slim

I first heard it in one of Elia Mrak’s classes, where he said ‘this song just makes me want to walk with a smile on my face.’  Roger that, loud and clear!

2. Bridge Attack

Bill Whelan

Inspires your feet to move like the dancin’ Irish.  Be careful, the soles of your shoes might catch on fire!

 

Interval Section:

1. Hard to Handle

The Black Crowes

Blues + Rock = Joe Love

2. Regret

New Order

I usually see someone signing along to this one.

3. Hey Ya!  (Instrumental)

Outkast

Quick tempo, uplifting vibe.

4. Only the Young

Journey

Theme song for the 80’s movie Vision Quest, which inspired the hell out of me.  There goes the hair on the back of my neck again!

5. One Girl / One Boy

!!!

Yes, !!! is the name of the performers.

6. Percussion Jam

Askin Serbetci

Great East Indian drum circle to keep you in The Zone.  Life is best in The Zone.

7. Pretty in Pink

The Psychedelic Furs

Another 80s movie tune.  What is a Psychedelic Fur, anyway?

8. All Summer Long

Kid Rock

Do you know what tune Kid Rock sampled from for this one?

9. Freedom! ’90

George Michael

George Michael with an Empowering Stance.

10. Extreme Ways (Bourne’s Legacy)

Moby

Moby = Master of Mood and Ambiance.  I love the way this song evokes conflict while inspiring movement, even without the lyrics.

 

Posture Training:

7

Prince

Wasn’t into his music until my thirties.  Now I love it.

 

After-class Ambiance:

Goodnight Sweetheart

The Spaniels

Just like the endings of the ol’ She-Na-Na Show… way back when.

 

Treadmill Interval Workouts

ZUM Fitness in the heart of downtown Seattle

 

WHAT YOU NEED TO KNOW ABOUT THESE TREADMILL INTERVAL WORKOUTS

 

Some days it just works better to do your walking on a treadmill.  Here are three different treadmill walking workouts to reinvigorate your energy, stimulate creative thinking, and boost your mood.

 

What is the chart at the bottom of this post?

The chart is a collection of heart rate ranges calculated from evaluating your maximum heart rate (or close to it).  The duration (how long a workout is) and intensity (how hard or easy you work) of most exercise programs are based on an evaluation.  The results from an evaluation help you know what benefits you’re getting at any intensity of walking.  Intensity is given as a percentage of your maximum heart rate.

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