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.
Skiing is part of my identity. Wherever I am, mountains bring me a sense of familiarity and are a source of inspiration. I was placed in ski boots around the time I started walking. For a while, I participated in competitive freestyle skiing, and briefly competed and trained at the international level. Eventually, I decided I’d had enough of the competitive routine – the focus was always on the next competition and accumulating points. The rules of those competitions were rigid and seemed, to me, designed to stymie progression and fun. I started skiing more with my friends, improved further as a skier, and had infinitely more fun just skiing for skiing’s sake. While attending Western Washington University, motivated by access to the unique terrain and mountain culture local the to Mt. Baker region, I progressed into backcountry skiing. There was no going back.
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.
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!
Race season is upon us and it’s important for runners to vary their programs to maintain strength and reduce the likelihood of injury. Here are a few easy tips that any runner can implement regardless of their level of experience:
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:
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.
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. Continue reading →
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.
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].