Treadmill Interval Workouts

ZUM Fitness in the heart of downtown Seattle




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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Exercise: How Much Is Enough?


It is hard to argue against the many health benefits of an active life (Blair, 1996; Hiemann et al. 2008; Mayo clinic 2017).  However, it can be hard to wade through the vast quantities of information and opinion pieces to figure out how often you should be exercising.


It has generally been agreed upon that a minimum requirement of 5 days/week for 30 minutes of moderate intensity (50-70% of max heart rate) or 3 days/week for 20 minutes of vigorous intensity (70-80% of max heart rate) is required (Steele, 2017).  In fact, there is a 30% reduction in mortality associated with achieving these guidelines (Loprinzi, 2015).  And, at least up to a point, the more you exercise, the the better (40% reduction in mortality with 3-5x the recommended volume of physical activity) (Loprinzi, 2015).


However, the intensity of effort (i.e. relative challenge) of physical activity and exercise may be a more impactful moderator of risk reduction than exercise volume.  Wisloff et al. (2006) showed that a single weekly bout of high intensity exercise reduced the risk of cardiovascular death in both men and women compared with no activity.  They also found that there was no additional benefit from increasing the duration and number of exercise sessions per week.

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Kaizen for Healthy Lifestyle Changes

Kaizen Healthy Lifestyle Changes


Think about one significant change you’ve made that supported your health, fitness, or well-being.  How did you make that change?  Did you will the change to happen, or did it sneak up on you?  Or was it a combination of both?


We all know that change can be difficult, whether we’re going through a re-organization at work or trying to create new habits that support reaching our goals.  We may think we want the change, only to experience internal resistance that undercuts our efforts.


Kaizen is an approach that can help us deal with the internal resistance we face when implementing change into our lives.  It’s often used in business to systematically ease change into an organization, but I will share some ideas of how it can be used as a gentle and effective approach to successfully implementing healthy lifestyle changes.

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Meet ZUM’s Newest Team Members!

ZUM Team instructors trainer yoga



Kristen Linck

House Trainer, ACSM


Kristen joins ZUM as an ACSM Certified Exercise Physiologist and Personal Trainer. She graduated with her bachelor’s degree in Exercise and Sports Science with a Fitness and Nutrition Option from Oregon State University.


After graduation, she began her fitness career in a local gym in her hometown of Bend, Oregon, while also working full-time as a physical therapy aide. She discovered her passion for educating and training others in rehabilitative and strength training exercises during this time while applying knowledge from the physical therapists to her personal training programming at the gym.


In the summer of 2016, Kristen and her partner, Katelyn, moved to Seattle for Katelyn to begin her career as a middle school teacher.


In her free time, Kristen enjoys bird watching, woodworking, painting, watching Bob Ross, and exploring nature with Katelyn and their dog, Timber.


Rick Stockmann

Front Desk 


Rick’s a  Seattle native who grew up skiing and playing in the mountains. He briefly played football at Western Washington University where  he received a BA in Poli-Sci. Eventually, Rick went to law school at Willamette University, passed the bar, then practiced law and consulted until recently.


While in law school he sustained a serious knee injury (torn ACL, partially torn everything else…) which  left him assuming he  was done with athletic endeavors. Some years later, legislation passed that allowed Rick the opportunity to seek treatment and recover. He never looked back – he’s back to being an avid back-country skier, and he took up running during rehab and pursued that to the level of completing two 50-mile trail ultra-marathons the last two summers. Rick’s now making a life/career change to prioritize helping others make positive changes in their lives, and to share the sense of gratitude he’s gained through my experiences.


Rick is currently studying to complete the ACSM Certified Personal Trainer process and plans on completing the USATF Level 1 certification this summer.


Fun facts about Rick: he has a chocolate lab, plays guitar and bass, and he’s a Capricorn.


Annie King

Yoga Instructor


Annie has devoted her life’s work to movement and the body. She began at age 3 in dance class and hasn’t stopped moving since. Annie traveled from Maine to Colorado for college where she studied Dance and Integrated Physiology. She graduated from CU Boulder in 2013.


Annie first found yoga in 2010 as refuge from years of lower back pain, homesickness, and an inability to focus and be still. She was medicated and treated for ADD, among other things, for years. It is through her yoga practice that she learned “All that I seek is already within me” and was able to regain control of her mind and body, medication-free. During this struggle and post-college identity crisis, Annie began a 200+ hour Vinyasa training in Denver, CO. She has been teaching yoga for 3 years and feels that she has finally found a place where she can share her talents and passions to help guide others to their place of peace.


Annie continues to learn and train in programs around the city so she can become specialized.  This summer, she will be participating is courses for aging bodies, hip replacements, knee replacements and scoliosis. This fall she will begin a STOTT Pilates teacher training program.


Annie moved to Seattle from Denver in May of 2016 with her partner, Jarrett, and 3 kitties. She lives in Queen Anne and has a niche for crafting.


Jocelyn Lescarbeau

Yoga Instructor


Jocelyn shares a comprehensive yoga practice where you’ll mindfully move and thoughtfully reflect. She aims to guide you through a practice that will leave you more mindful, refreshed and craving more.


Jocelyn’s teaching covers multiple facets of yoga in every class including asana (physical postures), pranayama (breath work), meditation and yogic teachings. Her thoughtful sequences and alignment-based cues guide you through the physical postures, while her reflective rhetoric inspires. Her lighthearted nature makes the study of yoga more approachable. She takes yoga seriously….but not herself.


Jocelyn completed her RYS (Registered Yoga School) 200-hr teacher training in 2012 in Boston, MA under the study of Ame Wren and David Regelin. She is currently enrolled in a RYS 300-hr teacher training which includes a focus on the foundations of yoga therapy with Robin Rothenberg.


Meet June’s Member of the Month – Brian Tracy


Back when you first joined ZUM, what made you decide you wanted or needed to join a gym? 


When I joined back in January 2014, I was experiencing very subtle issues with my left leg and hip, and I basically wanted to do more yoga and strengthening. My friend Kirsten had highly recommended ZUM, so I joined and started doing regular yoga classes and Joe’s Hardcore class in addition to riding into work. That was standard fitness routine until the spring of 2015.


During that time when I was working out at ZUM, I was also seeing different doctors and having MRIs. They thought my leg and hip was a lower back issue that was causing some nerve problems in my left leg and weakness in my lower left leg. So, I was working through these physical issues with doctors, physical therapy, and ZUM.


In April 2015, a doctor wanted me to get a MRI on my neck and brain, just to rule it out, and they found something in my brain. It actually took almost a month to diagnose the problem. It was a brain tumor. That was a crazy month, to say the least. I ended up getting connected to the UW Medical Center and a neurosurgeon there, who was really amazing.


The evening after I met the neurosurgeon and scheduled a biopsy to poke a hole and see what kind of tumor it was, I had a seizure. So that really did a number on my left leg. Luckily, things were really moving with my doctors at that point, so I had the biopsy the next week, they figured out what type of tumor it was, and came up with plan for treatment. From June 2015 until July 2016 I did proton radiation and chemotherapy. So far the treatment results are the best as can be hoped for.


To add to everything, my wife, Kim, was pregnant when I was diagnosed. So about half way through my treatment, on November 11, 2015, our daughter Rosemary (Rosie) was born.


The diagnosis was certainly chaotic and crazy, but once we knew what it was and had a game plan for treatment, I felt a lot better about it. I really looked at my situation and realized I didn’t want to fight the tumor. My neurosurgeon told me that every brain tumor is unique to the person – it has never happened in the past and will never happen again in the future. That resonated so much with me. I realized this tumor is part of me. I don’t want to battle it, fight it, and kill it, because I would be battling myself. I want to figure out how to continue living and thriving with it. So, that’s been my attitude going into treatment, through treatment and even now. Of course, Kim being pregnant and knowing we were bringing a kid into the world during all of this, made it easier for me to focus on the good things and being positive. I wanted to bring a kid into a household that’s happy, loving and hopeful; not scared, fearful and anxious; so that’s what we did!


So where are you in your recovery?


Doctors and other cancer survivors I have talked to say it takes about as long as your treatment duration to recover from its effects, and I’m almost a year past treatment, so I’m getting closer. It’s been a slow steady increase of energy – the cumulative fatigue from chemo was rough. My leg is also getting stronger which is awesome!


As of April, I’m back on my bike and riding outside after riding all winter on a spin bike, which is amazing! I’m back to my addictive cycling self. My cycling goes way back. In college, I rode a lot – road bike racing, commuting, recreational riding, some cyclocross. I actually got back into biking (2014-ish) when my leg started having problems because I couldn’t run, backcountry ski or standup paddleboard as much. Before the seizure I was cycling maybe 100 miles a week on average, so it feels so awesome to be back on the bike!



Since joining ZUM, what results have you achieved?


My time at ZUM has been pretty funky with everything that’s happened. Before I was diagnosed, ZUM helped my body maintain strength and be able to do what I wanted to do. Now, it’s helping me get motivated to rebuild physically. ZUM supports me as much mentally as it does physically. I’ve really been enjoying the meditation class and the community it’s created. It’s motivating me to stay positive and be more active.



What do you like best about ZUM? 


The uniqueness. High-quality yoga classes, meditation, non-traditional fitness classes. ZUM isn’t your average gym.



What would you say to someone who is new to ZUM or considering joining?


It’s a cool place; there’s cool people. ZUM is a community-based gym. It’s definitely worth trying out to see if it’s right for you.



What’s a fun fact about you we may not know? 


Olbiteride Team Brian TracyThis is the second year I’ve organized a team for Fred Hutch’s Obliteride. Last year we had 12 riders on my team and raised over $6000. I was also asked to speak before the 25-mile ride last year. It was a cool experience to feel the support.  I didn’t have much expectation for the event, but there was just great energy surrounding the ride and the whole event.


Joe came to watch the race and has been really committed to ZUM supporting Obliteride and my team this year. There will be opportunities coming for the ZUM community to get involved. It’s super exciting!



We’re really excited about the ZUM community joining and supporting your team too! If any members want more info, they can check out the team page here. How did you get involved with Obliteride?


I first heard about it from a friend at work. She introduced me to the director of Obliteride at the time, Amy. Amy was really interested to hear my story and my perspective of looking at my cancer in a positive light, thus she asked me to speak, and I decided to sign up knowing the 2016 ride would be at the end of my treatment.


For those who may not know Obliteride is an organized cycling event that raises significant funds for Fred Hutch cancer research. So it’s important to me because the results of this research may save my life someday.  I’m not expecting a cure for cancer will be found anytime soon, but more treatment tools to keep people like me alive and thriving is very possible.



And now for something completely different….what’s your guilty pleasure?


Candy  – Swedish Fish are probably my favorite. And potato chips. If we’re not talking food, I love cool gear. I’m already scheming to get a new bike. I see it as a good sign that I’m getting healthier!



Do you have a favorite ZUM class?


Meditation. For sure.



Is there anything else you’d like to share about your ZUM experience?


ZUM is a comfortable place for me. Members have asked about my limp wondering if I’ve had an injury. When I tell them, “Nope, I have a brain tumor,” they’re cool about it. I’ve learned that’s not always the case out in the world. I really enjoy the community too. Seeing familiar faces of friends, family (my cousin is a member), and co-workers is really cool.


Group Ex at ZUM – A Thoughtful Approach


“Fitness is not about being better than someone else…It’s about being better than you used to be.”


I have no idea who said that, but turns out it’s a major driver of the philosophy of not only ZUM’s fitness training, but also our group exercise offerings.  Our focus is on helping you identify your weaknesses, no matter how slight they may seem, and building them so they become strengths.


Our classes are creative, thoughtful, and especially diverse in their approach and goals!  This diversity is central to producing a well-rounded ideal of fitness that strives to reduce or eliminate the pain or ability-derived compromises many of us feel we have to make in day-to-day or athletic endeavors.


Having watched how members have used our classes over the last 15 years, I can confidently say I’ve witnessed the most success when they’ve frequented a variety of classes, as opposed to consistently attended only 1 or 2.


Have I got the point across yet??  We want you to utilize as great a variety of our classes as you can – Best part: they’re free with your ZUM membership!


We do our best to structure the class schedule so you have diverse offerings that, combined, will give you a well-rounded stimulus.  This diversity will allow you to recover more effectively, and make your body feel stronger over time, not run down.


I’ve compiled a few sample weekly-class plan suggestions that you can utilize no matter what time you tend to come in to ZUM.

Type-A.M. Crowd

  • Monday – Yoga w/Biola @ 7:00am – A great way to get in touch with your body to start the week.
  • Tuesday – Hardcore w/Joe @ 6:30am – Find your center, and move in all of the fundamental planes.
  • Wednesday – Cycling w/Liz @ 6:30am – A nice a.m. ride with Liz’s sweet and gentle encouragement…not really.
  • Thursday – Rest – This is your trainer speaking…

Choose option A or B – Do what feels right for your body.

Option A

  • Friday – Push/Pull/Power w/Erik @ 7:30am (Just what the name says – Apply force, build strength.
  • Saturday – Go for a walk outside or rest
  • Sunday – Yoga w/Molly – A little challenge with your ZEN??

Option B

  • Friday – Yoga w/Julie – Gentle, focused, and imperative.
  • Saturday – Weigh Crazy w/Tony – Time to push a bit in this advanced class that focuses on Olympic and weight-lifting fundamentals.
  • Sunday – R E S T

Mid-day Break Crowd

  • Monday – TRX Strong w/Mary @ 1:10pm – All about results. Mary will push you by using everything at her disposal to improve your function and strength.
  • Tuesday – (Mo)bility w/Mo @ 12:30pm – Gain dynamic flexibility and body awareness while you encourage your body to get ready for the next challenge.
  • Wednesday Yoga w/Annie @ 12:00pm – Om….
  • Thursday – Cycling and Abs w/Liz @ 12:00pm – Pretty self explanatory.
  • Friday – Pilates w/Mo @ 11:00am – Re-establish and strengthen your core stability.
  • Saturday – Weigh Crazy w/Tony Moses – Get up a bit early and move with Tony M!
  • Sunday – R E S T

Rush hour – Evening Crew

  • Monday – K.O. w/Kellsie @ 5:20pm – Boxing skills from a ring veteran. Fun for all levels.
  • Tuesday – Pilates w/Wade @ 6:30pm – Strength and Core focus. You can’t go wrong.
  • Wednesday – P.E. 101 w/Jordan @ 5:30pm – Focus on the fun in fundamentals. Games, challenges, and a little competition.
  • Thursday – Hardcore w/Jordan @ 5:30pm
  • Friday – Outlast w/Sierra @ 5:30pm – Challenges, games, movement, Sierra.
  • Saturday – R E S T – Your body needs and deserves it.
  • Sunday Yoga w/Molly @ 9:30am – Bo(OM).


If you’d like a more personalized approach to your class and workout programming, reach out to me at  I would be happy to answer questions or set you up with a trainer to give you some advice on which classes to take, and how to integrate them into your fitness program.


Remember, almost everyone’s goal is to become stronger, not to beat yourself down – they are not one in the same.  Make sure your workload reflects this.

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.

What Is This Yoga Thing Really About?

yoga, medtiation, ZUM, ZUM yoga, practice


I’ll put it as plainly as I possibly can. The word “yoga” means to yoke or unite. The practice draws the body and mind together, reversing the outward sensory flow most of us operate in, while establishing internal awareness and consciousness in order to experience accurate knowledge about ourselves and surroundings.

Why is this necessary? Because most of us are focused on doing instead being, existing instead of living, leaving us empty and unfulfilled.

My definition may sound esoteric; a loose depiction of a very physical practice. But what the western world fails to realize is that yoga isn’t really physical at all. Yoga postures are a small fragment of the practice as a whole.


The History of Yoga


Patanjali, the said father of yoga, created the 8 Limbs of Yoga as a way to restore awareness of our oneness with God. The physical yoga practice is only the 3rd limb, reaffirming that the yoga journey is a diverse one.

Most of us start with the physical practice, but there are others who start with meditation or pranayama (breath work), first. Yoga finds each of us in a unique time and space, but the practice as a whole would not be complete without the representation of each of the 8 limbs.


Why Should I Practice Yoga? 


Pilates class at ZUM Fitness in the heart of downtown Seattle.

Do you want to know yourself, intimately? Are you interested in learning why you are the way that you are and what it means? If so, that’s partially your soul, pining for the opportunity to express itself, it’s greater passion.

I know I’m not the only one unsettled with my external purpose and internal make up; frustrated with my inability to perceive my infinite position with God, and inundated with emotional loose ends. If you can identify with any of the observations I just stated, yoga might be a good practice for you to take up, my friend!

The practice itself isn’t going to solve your problems or suspend your questions. Rather, it will dissolve dependence on external senses and establish internal awareness so that problems are no  longer perceived as such, and a pool of answers lie in wait at the center of your heart as soon as your gaze turns inward.

Basically, yoga is going to help you discover you. That’s a pretty awesome reason to give the practice a shot. If you don’t believe me, at least try it out and prove me wrong.


Namaste friends,

The Power of a Meditation Practice


What are some of your favorite daily routines? Is it your morning cup of coffee? Listening to your favorite music on your commute? Maybe your nighttime bubble bath? Or even dinner with your family?


For me, my favorite daily routine that keeps me centered, grounded and hydrated is my morning meditation practice.  I started this practice 7 years ago, and it is the most impactful and supportive habit I have formed. My morning practice creates a space and place for me to slow down and be with my body, my thoughts and my emotions before the busyness and noise of the day try to pull me in various directions.  When I create that moment to be still, breathe, listen and observe I feel more heard, seen and connected than any other ritual. There is tremendous value in making sure I feel strong and connected before I step into my job, my role in the family or the community at large. It is like the airplane theory. If I don’t put on my oxygen mask first, then I am no help to anyone else.


When I first started my meditation practice, I took the approach of “going slow to go fast.” I sat in the same place, every morning for 1 minute. After I worked through the uncomfortable twitchy impulses to be doing something else “more important” I was able to increase my stamina to sit for 3 minutes, then 5, then 10, then 20, then 30, then 45. Currently, I have a daily 20 minutes practice during the mornings. And those mornings I am rushing out the door or have to get up earlier for whatever reason, I still practice my habit to the best of my ability. Sometimes that is me sitting on my pillow for only 3 deep breaths or fitting in 10 minute sit. Whatever I can do, I do. I drop the guilt of it not being “perfect” and instead, celebrate this ritual and myself. Over the years, I have noticed if this daily practice isn’t there, my mind feels more frazzled. I have more anxious energy pulsing through my body. I tend to be more irritable. I even notice I snack and eat more!


You don’t have to be a monk or Buddhist to have a meditation practice. As long as you are breathing you have the ability to meditate! When I coach people into starting their own practice, the thing I hear most of the time is “I am not good at meditating because my brain never stops talking.” And I reply “Good! That means you are an excellent meditator if you can recognize your brain is chatty.” The most important aspect to remember, when starting a meditation practice, is observing  what your brain is talking about is awesome. But the deeper practice is to not get caught up in the story and clinging to what you hear. That is why we use the breath as a focal point for you to bring your awareness and attention to, so that the story of your mind doesn’t sweep you off into a novel. Sometimes the focal point could be a mantra, a sound, a body part or even visualization. But to keep it simple in the beginning, begin with your breath.


Try these 3 steps to start your own practice:

1. Decide what time of day you want to practice (morning, lunch time, end of commute, before bed etc).

  • Be specific and try to bookend it with some of your other habits. For instance, “after I brush my teeth I want to sit,” or “once I tuck my kids in at night I want to meditate.”

2. Create your space

  • Know where you want to practice. For instance your couch, bedroom floor, car etc. Literally think about where you want to place your butt.

3. Breathe & Be

  • Close your eyes and start to focus on your breath for just 60 seconds. Resist the urge to get up and say to yourself, this is only 1 minute. Allow yourself to let go of impulses and focus on your breath. Breathe in for the count of 5 and out for the count of 5. Let your breath wash over the mind and body like a wave. Try to feel your breath in every inch of your body. If your mind wanders away from the breath, notice what thought or sensation is wonders to and then gentle bring you attention back to your breath.


For an added bonus, keep a meditation journal so that you can record and take note of what you experienced. Observe if that was difficult/easy, what your body felt, what thoughts were persistent, the texture of your breath etc.


Try to maintain a consistent practice for 5 out of the 7 days of a week for this next month and then you can decide if this is a habit you truly want to incorporate.


If you want more tools, support and community around meditation, join us for Monday’s Mindful Sit @ 8am-8:30. As one ZUM member shares: “Monday’s sit supports me gaining the focus I need in order to have a productive week.” Another member adds: “It is a great transition space from the weekend to then step into the work week and not feel so flustered.” And if you want to practice on your own, check out my meditation recordings on my Centered in the City podcast (