Category Archives: Exercise

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.

Continue reading

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.

Continue reading

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.

Continue reading

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.

Continue reading

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?

Continue reading

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?

Continue reading

Interview With Michael Sharps

Before training at ZUM Fitness with Laurie Junkins

Michael before regular training with Laurie.

When I came to ZŪM last January, my very first client was Michael Sharps, who had a goal to get to 12% body fat and, preferably, be completely shredded before going on vacation to Ibiza just over 3 months later. It was a big ask in a short period of time, but we both worked hard and came within 2% of his goal. Nearly a year later, we’re still working together and Mike has made an impressive physical transformation, and is such a disciplined and motivational person as far as fitness goes, I decided to interview him for our Succeeding and Thriving series.

Continue reading

Spitfire!: ZUM’s Answer to Longevity Training

Aging with strength and agility

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.

Continue reading

Indoor Cycling at ZUM

Spin class at ZUM Fitness

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!

Continue reading