Thursday 2/4



W- Run 1 minute, bear complex (barbell), dynamic stretch upper back and shoulders:30, chest stretch :30



  1. A) Take 15 min to build to heavy set of 5-rep power clean

Then use 90% and do 3×3


  1. B) For Time


Push up

Crunches (feet up, 90 degree knees and hips)

Dips on box

Oblique twists/side

Wednesday 2/3



W- Line drills + core stability: dirty dogs, lateral leg raises/circles, hollow hold, superman hold, quadruped crawl, 1 foot balance


A1) Deadlift @41X1 tempo (L-x10-12, F-x8-10, S-x5-6)

A2) Crossover step up x12 (L-no weight, F&S- Goblet weighted)

A3) 3 burpees as fast as possible (S- tuck jump each time)

Rest 1-2 minutes



B) 6 minute AMRAP

6 burpees

12 kettle bell swings

12 sit ups

6 V-up (L-toe touch)


12th Annual Pat’s Run 4/23/16


The 12th Annual Pat Tillman Race Day is just around the corner! To honor Tillman, SICFIT Scottsdale will be participating in the 4.2 mile walk/run as Team SICFIT. Held annually in April at ASU’s Sun Devil Stadium, Pat’s Run is the signature fundraising event of the Pat Tillman Foundation. Since 2005, Pat’s Run has grown from a 5,000 person race to over 35,000 participants in honor of Tillman’s service.

Pat’s Run features a 4.2 mile walk/run, a .42 mile Kids Run for children 12 and under, and a Finish Line Expo. The 4.2 mile race course winds through the streets of Tempe and is set up so that all participants end at Sun Devil Stadium, symbolic of the #42 jersey that Pat wore as an ASU Sun Devil. Proceeds from the event directly support Tillman’s Military Scholars program.

Register online as Team SICFIT

Participants will meet at the gym at 5:30am to carpool, or at Corral 8 at 6:30am. The race begins at 7:05am.


Quick, easy, family style slow cooker recipe from Najla Kayyem

For more tips, tools, recipes, workouts and lifestyle upgrades from Luke & Najla Kayyem visit:

or follow our passion on social media:





Athlete of the Month: Rosi Khazoom

Congratulations Rosi Khazoom for becoming SICFIT Scottsdale’s January Athlete of the Month!


Here are some cool facts about Rosi. Congratulations! Thank you for being a part of the SICFIT Scottsdale community!

I was born in Tel Aviv Israel, lived Tel Aviv, San Diego, and Phoenix

I have a big family!! My grandparents have all made it to their 90s….I have a long way to go!! That’s a good thing!! I have many things to check off the bucket list!!!

My parents live in Scottsdale and so do my siblings. I have one sister, one brother, my adorable 5 year old niece and my beautiful daughter Cassandra!!

I graduated from Horizon High School and received my bachelors in International Business at WIU and my MBA at University of Phoenix.

Worse job….Never had one, I wouldn’t do something I didn’t enjoy.

My favorite job…what I do currently, Director of Public Relations.

My why….

My family is not athletic, my parents never emphasized sports or fitness, I grew up focused on my GPA.

When I was pregnant I gave myself a license to eat, I put on 55 lbs. I knew that weight will come off one way or another after.

The first 35 pounds were easy, mostly baby and water weight. The last stubborn 20 were a nightmare!! I got a personal trainer 5 days a week for an hour each time. My 20 pounds were gone in 2 months. I also really enjoyed working out, and it gave me new goals to work towards. I was always goal driven, but more in academics, now my goals have shifted to my personal fitness.

So full circle back to my why….

One is my daughter, I want her to see me workout and fit so that these habits are instilled in her. She comes to the gym with me once in a while or will jump rope with me, run, etc…

2. I enjoy being active and being at SICFIT has given me the opportunity to participate in variety of classes. The workouts are different all the time and can always be modified. I’ve improved my running time, my strength, my endurance, and I continue to climb….as Luke says…slow and steady wins the race.

3. My best friend, my coach!!! Jesse Holland

I met Jesse long before he started at SICFIT, I really believe he was found his calling. He is so great at coaching and training, motivating, recognizing small gains, and big wins!!! He has been a big driving force in my journey at SICFIT. He will go for a run with me before class, stay and do a secondary workout if he has the time…he is incredible!!!

How has SICFIT changed my life….

I have never been overweight, however, coming to SICFIT consistently has given me something I haven’t had since I was 15. The size of my jeans. By joining SICFIT I was trained both in nutrition and fitness by an amazing team.

I realize I did all the work, however, having a team there to hold you accountable, continue to push you and educate on proper fuel, nutrition, and meal prep has been a tremendous help in accomplishing my goal.

How am I changing lives through SICFIT

I remember the first time I walked in the gym, it was New Year’s Day 2014. I felt so intimidated. I have had a membership at a big facility for a long time and was so used to the traditional machines, I didn’t know what I was doing. Luke and Najla were great!! I found Olympic lifting challenging and awkward. Good thing I’m not afraid to try new things….

After a few months of coming regularly to take classes, it became easier and fun. I also thought that others who come and try out the facility may feel the same way I did initially, so I always made the effort to introduce myself to people and cheer them on, which I think made their experience a more positive one. I have made many new friends through SICFIT and have brought many friends with me to try it out.

I’ve had many friends and acquaintances comment on how great I look. I try to give them nutrition and other tips that have helped me. What I realized is that you have to enjoy it, have self discipline and determination to get to the next level.

My Greatest accomplishment in life is my daughter. Spending time with her and watching her grow, I enjoy all the time I get with her. As she gets older, I reflect on her personality, the things she does, and her own accomplishments. I’m so proud of her!

My greatest accomplishment at the gym – I never realized how strong I am!!

What I want to be when I grow up – an attorney

My greatest weakness in my current training – I always push myself, and when I would have an injury, I would continue to train to a point that I could not train anymore, which would set me back. I have learned to slow down listen to my body and recognize signs that I need to modify before its too late.

My goals are to continue to lean out, tone and have more definition. I’m training for a competition in May.

I’ve also started running since I started training at SICFIT, I ran a 5K and a 10K in the last year. My sights are now set on a half marathon.

How To Run Pinnacle Peak

How To Run Pinnacle Peak

 Do you enjoy the outdoors and working out? SICFIT Scottsdale has the perfect solution… a hike up Pinnacle Peak!

 With challenging vertical climbs and stairs on both the start and turn around points, this trail is for all ages and levels. The hike takes somewhere between 40 minutes and 2 hours. The top time holds the over and back course record in just over 30 minutes flat and when we walk it with the kids the course can take almost 2 hours. The path is very well manicured with a restroom at the base along with water and a volunteer post.

Watch this video to see how the Fittest Tribe Alive does their hiking up Pinnacle Peak


Pinnacle Peak
26802 N 102nd Way
Scottsdale, AZ 85262

Kale Makes You Run Faster… Seriously!

If I were to tell you that Kale made you run faster would you believe me? Better yet would you eat it?

What if a  9 year old that reads labels and loves smoothies gave you this information? Would you believe him?

Check out this 90 second video and start eating Kale. Below is a fabulous Kale salad recipe my wife creates for the entire family to enjoy. Check out the Kayyem Kids as they teach us all how and why it is important to eat Kale, drink fresh juice and keep your body in tip top shape at any and all ages.

10 Proven Benefits of Kale:

1. Kale is Among The Most Nutrient Dense Foods on The Planet

2. Kale is Loaded with Powerful Antioxidants Like Quercetin and Kaempferol

3. It Is an Excellent Source of Vitamin C

4. Kale Can Help Lower Cholesterol, Which May Reduce the Risk of Heart Disease

5. Kale is One of The World’s Best Sources of Vitamin K

6. There Are Numerous Cancer-Fighting Substanes in Kale

7. Kale is Very High in Beta-Carotene

8. Kale is a Good Source of Minerals That Most People Don’t Get Enough of

9. Kale is High in Lutein and Zeaxanthin, Powerful Nutrients That Protect the Eyes

10. Kale Should be Able to Help You Lose Weight


Kale is amongst the most nutrient dense and commonly served vegetables in the world. One cup = 1,327 percent of the Daily Value for Vitamins K, A and C.

4-6 cups Kale
1 lemon juice only
3-4 tablespoons extra-virgin olive oil
2 cloves garlic, mashed
salt & pepper
Hot red pepper flakes *taste

Instructions: Whisk together lemon juice, olive oil, garlic, salt, pepper, and a generous pinch (or more to taste) of hot red pepper flakes. Store in the fridge. Clean and remove stems and midribs from Kale. Add dressing generously over Kale and marinate for 24 hours in a glass Pyrex container.

Client Testimonial: Robert Scovill


“Yeah, I’m That Guy”

Yeah, I WAS that guy. That guy that LOVES to workout. In some ways, I love working out and preparing more than the actual event for which I’m training. A “dyed in the wool” gym rat at heart. But also a guy who believed that, because I worked so hard at the gym, I had then somehow earned the right to eat what ever I wanted. And of course in my youth, I got away with this insane line of thinking. “Just burn more calories than you take in and everything is going to be just fine.” Okay, I’m not going to bury the lead here, I simply could not have been more wrong and what I’ve learned is that nothing could be further from the truth.

The best decision I ever made in my life, specifically the athletic portion of my life was to join SICFIT Scottsdale. Hindsight being 20/20 and all, I say this because they put as much emphasis on nutrition as the do on fitness. They believe and preach — as I now do — that these two things are inextricably interwoven. One simply does not truly work well without the other.

Now, I need to state that I am not what is commonly referred to as a “fire breather” with regard to my physique or even my fitness. When I came to SICFIT at the age of 51 I was about 5’ 10” and about 190lbs. I could hold my own physically, a did well for my age group at the gym along with many of the endurance events that I entered, but after a relatively short amount of time, the light bulb started to flicker as I realized that my progress had definitely plateaued. Frankly, I was struggling a bit staying motivated, not only in my fitness life, but in my professional and personal life. Of course, I quickly put that down to my advancing age, and the declining testosterone that comes with that age and all of the other “convenient” rationalizations that we older men have been handed when we need to explain anything negative that is happening. What I hadn’t fully processed though was the insanity of buying into the mind set that “I’ve earned the right to eat poorly” and how it was actually impacting all of it.

Thankfully, Luke, Naj and their “Food as Fuel” concept finally began to sink in and speak to me. My internal voice and rational finally turned into “Let me get this straight, you just worked your ass off, and in so doing, you now “deserve” to completely toss away all of that hard work by denying your body the fuel it needs to not only recover, but improve. Have I got that about right?” Like I said, absolute insanity.

So why I am I telling you all this? Because earlier this year, while supporting my wife’s efforts to get her eating habits under control, we collectively chose a nutritional program that has it’s roots in the Paleo diet. At my first weigh in and body analysis, I was 198lbs and approximately 28% body fat. This kind of blindsided me and frankly did not seem possible given the level of fitness I had achieved over my time at SICFIT.

Okay then, let’s do this. I made a vow to keep things simple, which is one of the things I LOVE about the Paleo diet. At the behest of the program, I decided to begin simply by eliminating added sugar, all dairy, breads/pasta any “processed foods” while at the same time increasing my daily protein intake to 100grams and 64 ounces minimum. I then continued on with the same workout schedules and routines that I had established over the past 4 years at SICFIT. Long story short, in less than 90 days I morphed from 198lbs and 28% body fat to 172lbs and 9-10% body fat. WTF? Are you kidding me right now?

Ya know what? My wife of 25 years now, has never seen me with this physique or anything close to it. The increase in my strength and cardio performance at SICFIT, as well as the endurance events I’ve entered since replacing the food I was eating with actual fuel, has been nothing short of astonishing by comparison to my pre-Paleo days. Maybe most importantly, it’s been many years since I’ve been able to maintain the amount of mental focus and stamina that I now have. Every area of my life; family, career and fitness has improved as a result of simply changing the fuel I put into my body. With all the focus on waistline and washboard abs, It’s easy to forget that your brain is actually part of your body, and because it is, it of course reaps ALL of the benefits of ingesting better fuel too, no less than your waistline does.


I SO wish I, and my coaches, would have known all of this as an athlete in my teens and into my twenties. Well, I definitely know it now and so should you.


As for me, I will NEVER go back …

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