Ask Mo the Trainer | 09-03-08

Q: What are some great hikes nearby that I can do in one day?  

A. Seattle is abundant with lush, outdoor hiking trails and September is a great time to get out and enjoy the change of seasons.  Here are three of my favorites:

For the beginning hiker, Discovery Park in the Magnolia neighborhood offers 12 miles of trails leading to the beach and the Discovery Park lighthouse on Puget Sound.  Try starting in the North parking lot and taking the “loop trail” in the southeast corner of the lot.  From there, hike west until you come to a fork in the trail where you can veer right and hike down the “North bluff trail”.  For more of a workout, I suggest jogging the flats and walking the hills. All trails end up linking back up together, so get lost discovering all the trails the park has to offer!  

Click here for driving directions: http://www.seattle.gov/parks/Environment/discovparkdirections.htm

All fitness levels can enjoy Tiger Mountain, located only 30 minutes from Seattle near Issaquah. This is the state's busiest trailhead, but don't be dismayed by the parking.  With over 80 miles of trails, there are many options For the beginning hiker, try Around the Lake Trail (which leads to Tradition Lake), or Bus Road Trail. The most popular is West Tiger 3, appropriate for intermediate to advanced hikers with an elevation gain of more than 2,000 feet in 2.6 miles.  Views of the Puget Sound region, the Issaquah Alps, and even Mount Rainier make this a great day hike.

Click here for driving directions and information:

http://www.nwsource.com/outdoors/scr/of_detail.cfm?category=hiking&rt=45508

Mt. Si in North Bend is appropriate for intermediate to advanced hikers.  One of the most popular day hikes near Seattle, Mt. Si includes four miles of switchbacks climbing 3100 ft for a great workout. Take it easy on the way down if you have knee pain (see the Ask the trainer by Jarrad – 8.20.08).

Click here for Mt. Si driving directions and information:

http://www.wta.org/~wta/cgi-bin/wtaweb.pl?3+tg+fetch+english+1093

My favorite post workout meal is a turkey sandwich on whole wheat bread (I leave out the mayonnaise and cheese but substitute avocado, Dijon mustard, and lots of other veggies). Another favorite at ZUM is chocolate milk.  Dr. Oktay likes this after her runs because the ratio of carbs/protein/fat is perfect for after a workout. I like it because it’s convenient and tastes awesome!   

Ask Jarrad the Trainer | 08-20-08

Q: I plan to hike a lot while the weather is still nice.  What can I do to be prepared?  

A.To prepare for hiking you should work on leg strength and endurance. Strengthening the leg muscles eccentrically will protect your knees from injury as you head down the mountain. A good exercise for this is a box step-up. Click here for a video demonstration: http://youtube.com/watch?v=m0gH_eJNSSk. Using a 2-3 foot high box, step down slowly with your right leg while keeping your weight on your left leg. Bring your right leg up and transfer your weight to this leg. Focus on slowly lowering each leg to the ground and then exploding back up. Start with 3 sets of 10 for 2 weeks, then progress to 3 sets of 12. For an extra boost, add a 20 pound bar, then progress to 25 pounds.

To increase endurance, try this 30-minute interval cardio workout on the treadmill: warm up for 10 minutes at an easy pace (4 or 5 on the perceived exertion scale). Then increase to a fast pace (7 or 8 on the scale) for five minutes. Repeat the slow and fast paces for a total of twice each, and you're done! For more tips, ask a trainer on the floor or schedule a tune-up at the front desk. 

Ask Lydia the Trainer | 07-15-08

Q: What is a good post workout meal?  

A. The 30-minutes after you exercise is the best time for your body to metabolize nutrients. You get maximum muscle glycogen replacement which will help you have energy for the rest of the day and for your workout the next day. You need both carbohydrates and protein for the optimal recovery meal. A good guideline is to aim for a 400-500 calorie meal with 75-100 grams of carbs and 25 grams of protein.

My favorite post workout meal is a turkey sandwich on whole wheat bread (I leave out the mayonnaise and cheese but substitute avocado, Dijon mustard, and lots of other veggies). Another favorite at ZUM is chocolate milk.  Dr. Oktay likes this after her runs because the ratio of carbs/protein/fat is perfect for after a workout. I like it because it’s convenient and tastes awesome!   

Ask Kathryn the Trainer | 07-08-08

Q: What's the best way to strengthen my "core"?  
A: ZUM trainers view the core as the muscles of the body which relate to the spine.  This includes the muscles of the mid-back, inner and outer abdomen, and the glutes.  You can “strengthen your core” in virtually any exercise! Here are three exercises to try:

 1)  For mid-back muscles, important for proper posture, use the seated row machine. Choose a weight you can comfortably pull for 15 repetitions.  As you row the cable toward your belly button, squeeze your shoulder blades together as though you’re trying to hold a quarter between them. Keep your upper shoulders and neck muscles relaxed. 

 2)  For abdominal muscles, lie on a mat on your belly and do a “plank” by propping yourself up on your forearms with elbows directly below your shoulders.  If you’re a beginner lift your hips up by supporting yourself on your knees; if you’re advanced do so on your feet. Your body should create a relatively flat line from the shoulders to the hips to the knees/feet.  Hold this position from 30 seconds to one minute. 

 3) For gluteal muscles, grab a valgus band (the small resistance bands that come in yellow, red and blue) and take a seat on the mat to perform a “bridge.” Place the band directly above the knee caps and lie on your back with knees bent.  Place your feet directly below your knees and hip-width apart with the band snug, then push through your heels to raise your hips up and hold.  Again, there should be a relatively straight line from the knees to the hips to the shoulders.  Hold the bridge between one and three minutes. If you have any questions about any of these exercises, please see any ZUM trainer, or schedule a free monthly tune-up.

Ask Tony the Trainer | 06-20-08

Q: I've been told that it is best to work out first thing in the morning on an empty stomach, and I've also been told that I should eat before I work out. Which is correct?  
A: Always eat 60-90 minutes before you exercise.  This will allow time for digestion and prevent low blood sugar, ensuring you have the energy for a successful workout. If you don't eat before exercising your body will hold onto the fat you are trying to lose and use muscle as an energy source. If eating early in the morning doesn’t appeal to you, try this smoothie recipe from Molly Scott, ZUM cycling instructor:

Power Breakfast Smoothie

(Makes 2 servings)

1 cup frozen organic blueberries

1 banana

1 1/2 cup soy/rice milk

1/2 cup water

1stp. agave/raw honey

1-2 scoops protein powder

4 TBS raw oats

2 TBS flaxseed oil

Ask Derek the Trainer | 10-13-04

Q: I know I'm supposed to do strength training, but I hate lifting weights. What can I do?
A: Lifting free weights and using machines can get monotonous and boring sometimes, even for me. There are a few options to throw a twist into your workout that give you almost the same strength training benefits as free weights, namely Body Weight exercises. Everyone can do variations on popular body weight exercises. For instance, pushups can take the place of bench presses and tricep pushdowns. You just have to modify the exercise to make it harder or easier depending on your conditioning: feet higher than the torso to make it harder; torso higher than the feet to make it easier. You can also try a Rollout on the Swiss Ball for the mid-back and core: On your knees, place your elbows on the ball and extend your arms out while lowering your body until your chest comes down to the ball. The more you extend your hips during the exercise, the harder it will be. There are as many Body Weight strength training exercises as there are thoughts in a trainers head. Try taking Angels Body Definitions class T/Th noon or ask one of the trainers on the floor, they'd be happy to demonstrate the above exercises or show you many more options.

Ask James the Trainer | 9-30-04

Q: I've seen the sandpit in ZUM. What's it for?
A: The sandpit is a great tool for building balance, agility and strength. First, try walking up and down the pit bringing your knees up as high as you can while taking small steps. This will give you an idea of how the sand feels and how your body responds to it. Go for a 30 to 45 second interval. Next try some small lateral side-to-side hops in the pit over a small orange hurdle. Again, try 30 to 45 seconds. When you are ready to expand your program try some forward jumping or box jumping from the pit. For more great ideas to add to your workout program try James' Survivor class Monday @ 6:30pm.

Ask Mike the Trainer | 9-1-04

Q: I want to stay fit while I'm on vacation. What should I do?
A: Be creative. Find unique, fun ways to exercise instead of doing the same routine you do when you are at home. For example, during my upcoming trip to Mexico, I'm planning on using the time away from the gym to work on my cardio and flexibility by running and doing yoga on the beach. Splash around in the pool, play beach volleyball, take a pedal boat excursion. Effective workouts aren't limited to weights and fitness machines.

Ask Angel the Trainer | 7-20-04

Q: How do I get rid of the "flap" under my arm?
A: Most people think that the "flap" is all fat. It's actually your tricep in a relaxed position and any subcutaneous fat. To determine fat from muscle, flex your tricep and pinch. The pinchable area is fat. Doing regular strength training and eating a healthy diet can help decrease your overall body fat. Don't fixate on exercising specific areas of your body. There is no such thing as "spot reducing" the more you can use your entire body while exercising the sooner you will rid yourself of the "flap". The goal is total fitness.

Ask Noal the Trainer | 6-28-04

Q: Do I really need to warm up before exercising?
A: Yes. Warming up prepares your body for the demands of exercise. Specific benefits of a warm-up include: increasing your core body temperature, preventing injury by improving the elasticity of your muscles, improving joint range of motion, and producing faster, more forceful muscle contractions. Make sure to warm up for five to ten minutes prior to exercise. A few of my favorite warm-ups include, walking on the treadmill, floor to skies and reverse lunge to chop. If you'd like to learn these movements and more, drop by my foundations class Monday 1:00-1:30pm or Friday 9:00-9:30am.

Ask Angel the Trainer | 6-15-04

Q: How does resistance training help me burn fat?
A: Muscle is metabolically active tissue; it requires fuel in activity or rest. The more lean muscle you have the more fuel (calories) your body burns. Fat does not use energy -- it is an energy source, it's used as fuel. The more lean muscle you have, the more fat you burn. Here's the biggest benefit and why everyone needs to incorporate resistance training in their exercise program: the more lean muscle you have, the more fat you burn while you are at rest!

Ask Dr. Clara Barnett, N.D. | 5-25-04

Q: Why do people say that breakfast is the most important meal of the day?
A: Your body naturally produces a high amount of a stress hormone called cortisol as you wake in the morning. Cortisol releases glucose (blood sugar) into our bloodstream, which in turn releases insulin. Insulin is the hormone that allows your body to use sugar for energy, or, if you eat too much the sugar insulin will convert it into fat stores. If you eat a highly refined carbohydrate meal like a pastry or a bagel your body has too much sugar to deal with too quickly. Further, if you're not using these calories, the sugar may turn into fat stores. The best way to stabilize your blood sugar in the morning with positive effects throughout the rest of the day, is to eat a meal with complex carbs, a healthy protein and a little good fat. Good breakfast options are oatmeal with half a banana or berries, protein powder and nut butter, turkey sausage or a couple of eggs with vegetables or a fruit/protein shake.

Ask the Trainer -- Jeff Mix | 5-10-04

Q: What should I eat before and after I exercise?
A: You should try to eat some form of complex carbohydrate and lean protein an hour before you exercise so that your stomach has time to digest the food. Try some of the following complex carbs whole grain pasta, rice, bread, fruits, and vegetables. These are the best sources of energy and should be eaten in the form of a small easily digestible meal, again 30 - 60 minutes before your workout. It is important also to avoid simple sugars like candy as they will lead to low blood sugar levels during exercise. Drink at least 20 ounces of water before exercising and continue to drink water during and after workouts. It's nice if right after a workout you can get a small snack rich in carbs, like the nutrition bars, to restore muscle-glycogen levels. And then an hour later have a real meal with lean protein, such as chicken or tuna, it should also have some of the complex carbs mentioned above.

Ask Mike the Trainer | 4-26-04

Q: I keep hearing that I need to keep a neutral spine. What does that mean?
A: When the spinal column is in a neutral position, or its natural curvature, your weight is evenly distributed, and your muscles don't have to work as hard. If you're spine is not in a neutral position, you put more pressure on the lower back and increase the risk on injury. To find neutral spine, stand with your back facing a wall. Move so that the back of your head, shoulder blades and your posterior are all touching the wall. Take your hand and slide it between your lower back and the wall. It should be a snug fit. If there is extra space between the wall and your lower back, tuck your tailbone under. This is the position your spine should be in whether sitting or standing. Any ZUM trainer, including me, will be happy to coach you through this next time you are in the club.

Ask Angel the Trainer | 4-13-04

Q: Why do you need to pull in your abs when lifting weights?
A: Engaging your abs stabilizes the pelvis and supports the lower back. Without this support, you increase the risk of injury. Pull your navel to the spine as you lift.

Ask Joe the Trainer | 3-29-04

Q: What can I do to relieve soreness after working out?
A: Engaging in light aerobic activity (walking, light jog) will relieve soreness by increasing your blood circulation, bringing healing nutrients to the muscles broken down from hard training. Doing gentle movements that include full ranges of movement (yoga, pilates) also helps. Drink at least half your bodyweight in ounces of water each day, and eat plenty of fruits, vegetables and lean protein.