SICFIT is more than a gym. It is a community. The coaches, staff, members, and partners of SICFIT Scottsdale make up a community of like-minded people all striving for the same goal: a healthy lifestyle. From friendships to fitness, personal growth to personal records, you are guaranteed to leave SICFIT Scottsdale with so much more than you came in for. Sign up today to meet your new family and begin your journey to new heights. Call us at (480) 922-3253 or visit us at 14885 N. 83rd Place!
Strength in Conditioning for Monday, November 23, 2015
Lower Body Mobility
A1) 3-5 Back Squats
A2) 45 Second Plank Hold Rest 2 Minutes
B) 12 Minute EMOM of:
12 Alternating Lunges
8-12 Toes to Bar
C) 6 Minute EMOM of:
20 Oblique Twists (each side)
40 Second Glute Bridge Hold
Are you worried that your child is too thin? Don’t stress! Being thin or slender is not the same thing as being underweight, a medical condition in which the body isn’t getting enough nutrients to meet it’s daily need. The question is, then, how do you add some weight to your child’s frame without adding fat?
The answer to this is to have them follow a nutrient dense, clean diet and keep them active so that they grow muscle instead of fat!
Some kids have a naturally slight build and maintain it with a well-balanced diet and physical activity. You want your child to build lean body mass (or muscle mass) so make sure that you are balancing their macronutrients. An ideal macronutrient breakdown would be 40% carbohydrates, 30% fat and 30% protein. Contrary to popular belief, eating dietary fat does not add body fat; dietary fat aids in digestion and has a higher calorie count per gram than protein or carbohydrates.
You’ll want to encourage weight gain in a healthy way, with whole food choices. Calories from foods high in saturated fat and added sugars might add a few pounds, but they will not provide the nutrients your child will need to build strong bones and muscles.
Start by ensuring that most meals and snacks are nutrient-rich. Good sources of protein for weight gain include eggs, peanut butter, almond butter, chili, bean soups/dips, hummus, full-fat milk, yogurt and cheese. Sweet potatoes, mashed potatoes and hot oatmeal cereal are excellent carbohydrate choices, while nuts and seeds, avocados, and coconut oils are healthy sources of fat.
When planning snacks, consider these healthy, higher-calorie foods:
Guacamole: mash up an avocado and mix with fresh onions, spices, and tomatoes, and serve with corn tortilla chips (who doesn’t love chips and guacamole?)
Smoothies: perfect for an on-the-go breakfast or afterschool snack, smoothies are an easy way to pack in the calories! Get creative with your favorite fruit, full-fat yogurt, nut butters and seeds. Make a game out of it to see if your family can make a new smoothie every day for 30 days. Have a smoothie war like the show “Cupcake Wars”.
Granola or Trail Mix: Pack some ziplock bags with nuts, seeds, dried fruit, Chex Mix and chocolate chips. Add to yogurt for a higher calorie snack!
Get your kids more active with you in the kitchen! Watch cooking shows, let each child get to be the Sui Chef for the night and work to make mealtimes fun. Involve them in meal planning, grocery shopping, lunch making, and food preparation to encourage their interest in food and eating. If mealtime is a chore, your child will resist doing it.
Kids between the ages of 4 to 8 years need 1,200 to 1,400 calories each day. In order to gain 1 pound, an individual must eat an additional 3,500 calories. By adding an extra 500 calories to your child’s meals each day, they will gain about 1 extra pound of weight per week
If your child is not a big eater, they can gain weight by increasing calories from their drinks. 100% percent fruit juices, whole milk, and yogurt-based smoothies are all high-calorie drinks that can be added to a meal. Most of these also pack a variety of vitamins, minerals, and protein. Another thing to consider would be adding a protein supplement to their shakes for a few extra calories.
Feeling a little bogged down with information? Here is a quick list of high-calorie food to add to your child’s diet: Whole Milk, Eggs, Bananas, Nuts (almonds, walnuts, pecans, cashews, pistachios, macadamia nuts), White, Rice, Peanut Butter, Almond Butter, Coconut Milk, Sweet Potato, Cream Cheese, Justin’s Peanut Butter Cups, Honey, and Coconut Sugar. Be sure to avoid foods with corn syrup and color dyes!
Finally, be sure to add exercise to your child’s daily regimen to help build muscles and strong bones. Get them signed up for SICFIT Scottsdale’s Lil’ Beast program today!
Monkey see, monkey do! Make sure your little ones are seeing you doing FITness! Kids and teens are more likely to engage in physical activity if they see their role models doing the same. SICFIT Scottsdale has a kids, tweens, and teens program designed to give an introduction to weightlifting and fitness skills for kids of all ages. They will learn what it means to live a healthy lifestyle, make healthy food choices, and exercise properly. Kids and teens need an hour of exercise each day, so get them into SICFIT Scottsdale to get them enrolled in a program today!
Strength in Conditioning for Friday, November 20, 2015
WARM UP Agility Ladder
CONDITIONING 20 Minute AMRAP:
10 Box Ups
10 Kettle Bell Swings
20 Air Squats
CORE TRAINING 5-Minute Plank* *5 Air Squats every time you have to drop
The supine to oblique sit roll is an exercise that simulates an ipsilateral rolling pattern. The maturing baby first learns to stabilize in the sagittal plane – either on their back or stomach (supine/prone).
A weightlifter squatting is utilizing the same sagittal plane muscle coordination and joint centration as the three-month year old. Intra-abdominal pressure is the key to trunk stabilization and is first learned on the ground. Rolling is a great way of revisiting patterns that are hardwired into our nervous system.
Poor core stabilization often results in the sensation of hamstring tightness. After stabilization is achieved in the sagittal plane, the 4.5-month year old baby transitions to ipsilateral (rolling) then contralateral (crawling) positions to achieve stability.
Many glute exercises (sideyling leg raises and clam shells) involve the leg moving around the fixed pelvis. These types of exercises train the anatomical function of the glutes but not the stabilization function.
Hip and groin issues are common in both sedentary and active people. Most exercises for this region involve moving the thigh (femur) in/out (adduction/abduction) or forward/backward (flexion/extension).
In each of these motions the thigh moves against the pelvis. Yet, in walking, running, kicking, throwing, etc. much of the athleticism or power comes from pelvis moving against a fixed thigh.
The oblique sit position is used to train this function of the pelvis around a fixed lower limb. The 7.5 month old baby progresses from rolling on to their side to sitting into this position.The supine to oblique sit roll is a great exercise for training this ipsilateral roll and support position.
- Kevin Kula, “The Flexibility Coach” – Creator of FlexibilityRx™ – www.FlexibilityRx.com
Related Resources Craig Liebenson: The Low Diagonal Oblique Sit Exercise FlexibilityRx: The Kolar Wall Bug Exercise for Core Stability FlexibilityRx: Can You Breathe Away Hamstring Tightness? Craig Liebenson: Bridging the Gap
Strength In Conditioning For Thursday, November 19, 2015
WARM UP Run 800m
STRENGTH 15 Minutes to Find a Heavy 3RM Deadlift* *No switch grip; must lower to the ground with control
WORKOUT OF THE WEEK 12 Minute AMRAP of:
3 Deadlifts + 5 Burpees + 7 Toes to Bar *LIFE Coach Chooses the Load for Deadlift, Scale T2B to Lying Knees to Elbows *FITNESS #135/95 Deadlifts, Scale T2B to Leg Raises Hanging from the Bar *SPORT Bodyweight Deadlift for Males, 80% Bodyweight Deadlift for Females
MARK YOUR CALENDARS! On Friday, November 20th, SICFIT Scottsdale is hosting the second installment of Get Fit Fridays! With a beat-dropping mixtape and heart-pumping workout, Get Fit Friday will ensure you start your weekend off right. Not a SICFIT Scottsdale member? No worries! Just call 480-922-3253 to reserve your spot and pay $20 at the door. Let’s get FIT, SICFIT!
Strength in Conditioning for Wednesday, November 18, 2015