Luke Kayyem Lifestyle Coach shares his nutrition knowledge on the LIST.

How many steps does it take to burn off your favorite meal?

Some days after work you just want to lose yourself in a bag of Cool Ranch Doritos and a pitcher of Pepsi. The problem – burning off comfort food can be a bit uncomfortable. So here’s some motivation: using an average of 2,000 steps per mile and 89 calories burned per mile walked, it’s going to take a lot more than the recommended 10,000 steps a day to balance your diet! Luke Kayyem says being aware of how many calories you’re actually burning is what’s trending.

How Many Calories Will It Take To Burn Off Your Meal?

Big Mac from McDonalds:

540 calories
6.07 miles
12,140 steps

Whopper from Burger King:

650 calories
7.3 miles
14,600 steps

Chipotle Chicken Burrito

1,050 calories
11.8 miles
23,600 steps

Bloomin’ Onion from Outback Steakhouse:

1,954 calories
21.96 miles or a Marathon
43,920 steps

Get to Steppin’!


Big Mac, Whopper, Bloomin’ Onion…Chipotle Chicken Burrito? You might want to rethink your order!

Watch SICFIT’s fitness expert Luke Kayyem explain to the folks at The List how many steps it would take to burn off all those delicious calories – it might make you reevaluate your next order!

Hell Week coming to SICFIT Scottsdale!




This 5-day course of two-a-day workouts  will push you to your mental limits while teaching you everything we know about training, discipline, leadership, spirituality, and moral virtues of a warrior. We leave no stone unturned and hold nothing back.  These skills are not learned in a textbook, success manual or classroom. They must be experienced in the arena of hard physical training, mental toughness, emotional discipline, and humility.

* 5-6am each day features HELL WEEK workout

* Participants must complete an additional group class that same day in order to meet requirements (helpful hint: follow with the 6am class at SICFIT Scottsdale)

* Previous SICFIT Scottsdale HELL WEEK graduates gain complimentary access to the program

* Black SICFIT shirt/tank required as “uniform” for the week


All levels welcome! Sign up HERE!



Athlete of the Month: John Merendino from New York to Scottsdale


John was born in Long Island, New York and thrived there until just over a year ago when he relocated his family to Scottsdale, Arizona. John’s wife, Lisa, and their two boys are huge supporters of his SICcess. Johnny (six years old) and Joseph (four years old) love the fact Dad is training to live a long and healthy life. His boys have always been actively involved in sports, playing baseball, swimming, and doing karate, and now he’s in better shape than ever to keep up with them.

Before planting roots in Scottsdale, John spent his life on the east coast. He graduated CW Post University with a degree in Marketing and Finance. John has been able to grow and build great relationships from each job he’s had growing up (although delivering newspapers on bike during snowy, New York winter mornings was challenging for him at times!). Of all the jobs he’s held, John likes his current businesses best, as they both allow him the ability to help others reach their goals and objectives, employ great people, and give back to local communities and charities. John currently trains with Coach Jesse, who commends him on being a driven, hardworking individual and a pleasure to coach.

According to John, SICFIT has changed his life; “Jesse and the team have shown me a sustainable way to workout and diet, while having fun and fitting it all into my busy and ever-changing schedule!” John has lost almost 30 pounds since joining SICFIT, and the weight loss isn’t stopping there. He plans to continue living a healthy lifestyle and change his body for the better.

What’s a typical workout like for the former New Yorker? Not burpees! Burpees are John’s least favorite movement (can you blame him?!). He trains one-on-one with Coach Jesse, focusing on gaining strength and losing those last few pounds of fat.

So why is he so dedicated to his SICess? John says the answer to that is his family. “Unfortunately,” he says,  “I have lost a family member and a few friends, all about my age. I have often wondered if they would still be here if they had taken their health a little more seriously.  I realized I was making some of the same lifestyle choices that they were; I decided it was time to reevaluate my lifestyle and put myself in the best position possible to help my family and be a positive role model to my children. Jesse and SICFIT have definitely helped make this happen!” John works hard to live the life he’s built! The SICFIT community couldn’t be prouder.

 MerendinoCoach Jesse and John Merendino

Nothing In Sight But the Bullseye


Strength in Conditioning for Friday, October 2, 2015

It may not feel like it quite yet out here in the desert, but October has arrived! With only three months left in 2015, now is a great time to check back in with some of the goals we set for ourselves at the beginning of the year.

Perhaps we started the year with intentions of shedding a few pounds. Or maybe we wanted to get our first kipping pull up. Outside the gym, maybe we were planning to make 2015 the year we picked back up an old hobby or start a new one.

Whatever our goals were at the start of 2015, we have about 90 days to turn them into a reality. As for the fitness related goals, be sure to talk to one of your SICFIT coaches. Not only will they help you set your course for SICCESS, but they will also help hold you accountable… And lets face it, we all need a good acountabilo-buddy!

Like an arrow, let’s steady our aim towards what we want, let go of what’s holding us back, and then shoot forward with nothing in sight but the bullseye!


Barbell Prep
4 Rounds
Front Squat | 10-12 | 8-10 | 5-8 | 3-5 | 1-2
20 Second Rest
5 Pull Up
5 Sit Up
20 Second Rest
20 Second Row (Increasing Intensity Each Round)
2 Minute Walking Rest
3 Rounds
Single Arm Waiters Walk 40′
4×10 Leggels Up/Down + Side/Side + Half Circles + Flexion/Extension
12 Burpees
Small Lap Sprint
9 Burpees
Small Lap Sprint
6 Burpees
Small Lap Sprint


Time For Tabata!


Strength in Conditioning for Thursday October 1, 2015

Tabata training is the only kind of training where the clock is your best friend, and also your worst enemy! In a tabata workout, each exercise is performed in twenty second intervals followed by a ten second rest. This cycle is then repeated eight times, for a grand total of four minutes.

The good side… its twenty second intervals. The not so good side… its twenty second intervals! Though it may not seem like it now, by the time round three of your first tabata comes around, those intervals will start to feel like the longest 20 seconds of your life!

Keep in mind that your score in each tabata workout is your worst score of all eight rounds. Because of this it is quite important to not blow out all of your energy the first round or two. Try and pick a pace you can sustain while still striving for the best score possible!

Tabata workouts are HIIT training (High Intensity Interval Training) at its finest! Enjoy!


Coaches Choice
5 Rounds
30 Second L-Sit Hold
300 Meter Run or 250 Meter Row
Tabata Air Squats
Rest in Bottom of Squat
Tabata Sit Ups
Tabata Walk Out Push Ups
Advanced Rest in Plank

Take It To The Max


Strength in Conditioning for Wednesday, September 30, 2015

Max effort training — like what we have  in store for today — is like the great equalizer of Strength In Conditioning FITness.

Though on the surface each athlete’s max effort may look different, deep down inside they are exactly the same!

Max effort workouts ask us to take each exercise to our highest capacity. In order to do this, we must have keen insight on the precise pace, weight, and mental stamina we need to sustain our work at maximum output.

This kind of training is truly fitness for body, mind, and soul. Can you take it to your max, rest, and then do it again with just as much passion and determination? SICFIT thinks you can. But we also want you to prove it! See you at the gym!


90 Seconds of Jump Rope
10 Hollow Rocks
10 Arch Rocks
5 Back Bridge Lifts
Max Time Handstand Hold
3 Attempts
Double Under Review
3 Rounds
1 Minute Max Effort Jump Rope
30 Second Rest
3 Rounds
Max Effort Wall Balls
1 Minute Rest
LIFE: 4-12, 9ft
FITNESS: 20/14, 10ft/9ft
SPORT: 30/20, 10ft/9ft
3 Rounds
Max Distance Farmers Carry
1 Minute Rest
LIFE: 15-25
FITNESS: 30-55
SPORT: 55-75

Whole Life Challenge for Whole Life Change!


Strength in Conditioning for Tuesday, September 28, 2015

At about 10 days into the Whole Life Challenge, those of you who are participating are likely getting into the swing of your new routine. You got through the work week, making sure you made time for fitness as well as relaxation and reflection. Not to mention you made it through the you’re first weekend — with all the temptations to eating clean and the possible excuses from exercise that go along with it! Hopefully you’ve done your grocery shopping and meal prepping so you are ready to make this week another SICCESS!

Here’s a little reminder of the Whole Life Challenge Seven Healthy Habits we are honing in for the next 56 days:

  1. Nutrition. Your food choices have the single greatest impact on your health, well-being, and community. When you make choices that keep you healthy, you give yourself the fuel to fulfill all of who you are.
  2. Exercise. Humans are designed to move daily. Whether through workouts, activity, or simply enjoying the full use of your body, daily movement keeps you healthy and vital.
  3. Mobility. In a sedentary world, our bodies get stuck. Daily mobility and stretching helps you move the way nature intended and continue enjoying freedom of movement into your later years.
  4. Supplementation. Modern nutrition and food processing can leave you short on important building blocks. A daily supplement helps fill the gaps your food may be leaving out.
  5. Hydration. More than anything, your body is made of water. This habit ensures that your body gets enough of its most basic resources for life.
  6. Lifestyle Practice. These weekly practices turn a life into your life. Learn to step back, take stock, connect, and turn your attention to what is really important to you.
  7. Reflection. Looking back, looking inward, or looking forward, daily reflection draws your awareness to what is working and what needs your attention today.

Keep up the great work challengers! Keep tracking your progress through the Team SICFIT Whole Life Challenge portal website and getting ready for the Finale in November. And remember that this challenge is only the beginning! For true transformation of our Whole Lives, we must continue these healthy habits for our Whole Lives!


90 Seconds of Kettle Bell Swings (Single arms, Russians, Americans)
10 Goblet Squats
2 Waiters Walks Each Arm
3 Turkish Gets Ups Each Arm c swings
10 Minute EMOM
3 Power Clean
LIFe: Barbell
FITNESS: Same Weight Across
SPORT: Build to Max for Day
Kipping Pull Up
50 Pull Ups For Time
Each Break Perform 3 Pushups
7 Minute AMRAP
7 Squat Cleans
49 Jump Ropes
LIFE: Barbell Front Squat
FITNESS: 95/65
SPORT: 135/95


Autumn in Arizona… Almost!


Strength in Conditioning for Monday, September 28, 2015

When we shift seasons, more than just the weather changes. The days grow shorter and the nights grow longer. The bounty of the earth changes from light and watery summer staples, to dense and warming fall fare. There is also a general sense of slowing down and focusing on the home front — sorta’ like we’re entering a “hibernation mode.” Which we are.

With these and other changes that take place as we enter the season of crisp breezes and changing leaves, it is important to give our bodies time to adjust. It is quite common for folks to feel a bit more sluggish than usual this time of year. Our circadian rhythms are recalibrating themselves, and as the temperatures drop (eventually!) our bodies need to work harder to keep us warm.

If we aren’t mindful and treat ourselves with compassion during this transition, we run the risk of burning out and possibly falling ill — as this time of year is also has an increased number of bugs and viruses floating around in the atmosphere.

Ease your way into this season by making sure you get plenty of sleep and by carving space out in your busy day to recenter and relax yourself. While it’s important to keep up with your Strength in Conditioning program, you may need to go a little lighter in the gym and push a little less on your workouts. Also, be sure to keep up with your clean eating. Enjoy the high energy treats this season has to offer like squash, beets, rutabaga, apples, pears, pomegranates, and more!

There is much to be grateful for this season. Let’s make sure we slow down enough to enjoy Autumn in Arizona to the fullest!




Med Ball Partner Warm Up
14 Minute EMOM
30 Second Max Calorie Row
45 Second Max Sit Ups
4 Minute Rest
12 Minute EMOM
30 Second of Burpees
6-10 Toes to Bar
LIFE: Laying Toes to Rig
3 Minute Rest
10 Minute EMOM
Even: 8-10 Kettle Bell Swings
Odd: 30 Seconds of Push Ups

Are Your Planks Sabotaging Your Posture?


 Strength in Conditioning for Saturday, September 26, 2015

Front planks, side planks, and rotary band planks are all great exercises for developing good posture – if they are done correctly.  A common mistake during the front plank is internally rotated shoulders.  This is evident when the hands move in towards one another instead of staying inline with the shoulder.


Internally rotated shoulders shown during front plank

This position enforces the common ‘computer posture’ of internally rotated shoulders that also stresses the neck, elbows, and thoracic spine.

Place your hands in front of you as if you are tying at a computer.  Note if your shoulders are rounded forward into an internally rotated position.  This makes it hard to extend the thoracic spine and keep the head back (aligned over the ribcage).  You can try to press your chest forward during this slumped posture – you will notice the inability to extend the thoracic spine and the awkward pressure on the shoulders.

When performing front planks make sure your elbows and wrists are inline with your shoulders.  Practice actively externally rotating the shoulders while holding the plank by spreading the floor underneath you with your closed fists.  Your wrists and arms will not actually move – this is an isometric contraction.  By thinking of driving your wrists outside of your shoulders you will be actively maintaining shoulder externally rotation.

One tool for strengthening this position is a band wrapped around the forearms.  This pulls the forearms and hands together so that you actually have to externally rotate the shoulders.  This is similar to practicing forearm wall slides with a band to promote external rotation.

Jeff Cubos demonstrates forearm wall slides with external rotation.  This integration of thoracic extension, shoulder flexion, and shoulder external rotation is the exact position needed for a strong front rack position. Front planks done correctly and forearm wall slides are great exercises for training good posture and a solid front squat position.

- Kevin Kula, “The Flexibility Coach” – Creator of FlexibilityRx™ –

100 Meter Easy Row
100 Meter Hard Row
10 Minute EMOM
Back Squat 5, 4, 3, 2, 1, 1, 1, 1, 1, 3
SPORT: Front Squat
Five Minute Rest
10 Minute EMOM
Push Press 5, 4, 3, 2, 1, 1, 1, 1, 1, 3
SPORT: Power Jerk
Five Minute Rest
10 Minute EMOM
Deadlift  5, 4, 3, 2, 1, 1, 1, 1, 1, 3
*Increase weight every time, decrease weight if needed for last set of 3

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