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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Greetings From ZŪM’s New Yoga Lead!

Annie King

 

Hi ZŪM Fitness! I am your new Yoga Lead,  Annie King. I’m the barefoot girl bopping around in and out of the Mind Body Studio, studying on the pilates equipment, or improvising with weights as I attempt lifting things for the first time (SOS). I began at ZŪM in June 2017 and I teach an all-levels power yoga class on Monday evenings and Tuesday afternoons.

I remember my first few weeks here vividly. It was my first time teaching yoga in a gym and not a yoga studio. I wasn’t sure if my approach would land on my new students or how I would like teaching in this new setting. So many things were different from my previous experience; no mirrors, no heat or humidity, no rules or set sequences that I had to teach. It was an exciting and unfamiliar experience to have freedom and trust to create my own class. You all were so genuine and open-minded and this inspired me. ZŪM turned out to be exactly the teaching place that I needed and would thrive in.

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ZUM U: Insulin and Cortisol in Fat Loss

 

Insulin and Cortisol are two hormones in the human body that can either be your best friend or worst enemy. We’ll be discussing these two hormones in relation to fat loss. In our modern day world we’re inundated with choices. One of the most abundant choices we make a day is food. What to eat? How much to eat? When to eat?

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On Your Feet! A Basic Guide On How To Build a Solid Foundation

The foot tripod, an exercise to help foot pain.

Foot pain is the 2nd most documented pain in our culture, following the lower back and can be caused by changes in physiology, biomechanics, environmental changes as well as genetics.

In my years of practice I have been commonly asked what is the weakest area of the body I see. Although most think it is the core, and often that is weak, it is only third in line after the neck/head, with the feet winning the first place position.

Foot problems are nothing new. Dr. William Scholl (June 22, 1882 – March 30, 1968), a world famous foot specialist and pioneer of foot care reported 7 out of 10 people had painful feet. With sundry avenues from which foot problems arise, you may wonder whether the foot was one of evolution’s few architectural mistakes. And, is there anything we can do to create better health for our feet? I definitely think so.

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POSTURE! POSTURE! POSTURE!

Good posture as a vertical line along your body.
What is correct posture? What a loaded question!

Posture, is it the same for everybody? Yes, and no. That didn’t help a whole lot, did it? Yet please allow me to explain. Posture, defined by Merriam-Webster is a position of a person’s body when standing or sitting. Posture, defined by biomechanics is when the central nervous system, internal organs, brain and skeleton are stabilized and supported by the coordinated action of working musculature to obtain it’s segments aligned and maintained.
Posture starts at your feet and works its way up to your ear. As well, it starts at the head and works its way down to your feet. It also dissects you in half, creating a left side and a right using your belly button as the midline. Yet, let’s make this simple. If I was to ask you to stand up tall and give me your best posture, 9 times out of 10 you will be standing backwards of your midline.

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How fit is your Fitbit?

How reliable are fitness trackers?

 

(Note: this is the final blog post from trainer Jordan Sahlberg, who has moved on to exciting new professional challenges. Good luck, Jordan!)

 

Wearable fitness trackers have seen a massive increase in popularity with the everyday person interested in more accurately measuring and quantifying their fitness level. Companies like Fitbit, Jawbone, Nike, Apple, Garmin, MOOV and more offer many different devices aimed at doing just that. But before you go out and buy a device it is worth asking yourself a few questions. First, do these devices actually measure what they say they are measuring? And if so, how reliable are their measurements?

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Pilates at ZUM!

Pilates at ZUM Fitness

In the November 18th issue of The Seattle Times, Nick Vannett, tight end of the Seattle Seahawks, was interviewed about his experience with Pilates. “Third-year tight end Nick Vannett embraced Pilates to help treat a herniated disc in his back. Months later he’s having his best season in Seattle.” Nick goes on to say, “it just gets your hips right. It gets everything in your core right. Even just walking around, I can feel the difference. It really just feels like I’m lighter on my feet, because my core is more activated now and it’s honing everything in and taking more of the load as opposed to my quads and my hammies and all of that.”

What is Pilates?

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