Coaching spotlight and Athlete of the Month Jesse Holland

Jesse Holland is one of those guys that you wish you had known your entire life. He’s someone you can count on, trust and are as happy to see him as he is you! When Jesse enters the room even before he speaks you know and feel his presence, then after he speaks he is in complete command of the room. I have had the pleasure of knowing Jesse for over three years and have been working along side him for the past fifteen months. His life has changed at SICFIT Scottsdale and now he changes lives. From fat to FIT to athlete Jesse has been crushing workouts, races and competitions lately. Which is why I decided to honor him with the coveted title of Athlete of the Month. Thank you Jesse for walking the talk and representing the SICFIT lifestyle. You have a huge heart and even bigger soul. Thank you for being you a man that I respect and enjoy time with. Luke Kayyem
Check out and read his full story below.

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I was born in Vermont. I lived in upstate New York and in the North Shore of Boston prior to packing up and heading West to Arizona in 1993. I moved here in high school and went to Brophy College Prep before transferring to Chaparral where both my sister and I graduated from. I then moved to Tucson and graduated from University of Arizona.  I moved around with work after school and lived in Las Vegas, the Inland Empire, Los Angles, San Francisco, and Sacramento before I came back to my family here in Scottsdale. My family is everything to me!

My mother (Cindy), father (Mark), sister (Ashlee), and niece (Makayla) are all very close to me. I have many other family that has moved out West since we made the Pilgrimage back in 1993. The worst job I ever had would have to be no job at all. I would rather have something I don’t enjoy doing than doing nothing at all. My best place of employment would be Claim Jumper. I grew up while growing that company from one to twenty locations. I had many great teachers and mentors along the way that propelled me into the places I wanted to excel to. I was introduced to SICFIT three years ago. It was just a gym that people went to before it became my home. I was slow to the dance at first but, once I had gone through my first introduction workout out with Coach Luke and afterwards knew that this place was the missing element I needed in my training and in my life to get back to a healthy place.  After a lower lumber surgery and 11 month recovery process. I joined team SICFIT in January 2014. Luke, and the rest of the coaching staff had given me the guidance and support I needed to shed over 70 lbs and start rebuilding the muscle mass I had lost in the recovery process.

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The experience that I have had over the last two years in making SICFIT my rock and having the fruition of all of my hard work show is part of how I motivate others to know that we are all capable. We are all capable of achieving more, everyday. It is a great feeling to do things that you never thought you would or could do. It’s very empowering and from a coaches stand point that is to me the largest reward, when I see an individual see more in themselves then they thought they had,  it makes my day, my job and my life. I love celebrating SICcess.
My greatest weakness in my current training is that I have not completed a Muscle Up on the rings. I will break through this weakness within the first half of the year. This last year I had competed in a few competitions to see where I stood in the group. The taste of SPORT did nothing but, make me even more hungry. I am going to compete in five competitions this year to take it to another level (one of my personal goals for 2015). I also plan on continuing my education in nutrition, health, and fitness in the years to come.

The greatest accomplishment of mine is when I was able to be resilient enough to pull myself back up from a serious back surgery. To continue the journey of the recovery process and take it beyond what I ever thought was possible. I was able to lose the weight I had gained and push past the darkest portion of my existence to return to living a healthy and happy life surrounded by friends, family, and loved ones doing what I love most, coaching. When I was in the recovery process I struggled with defining my self worth. I made a decision that I would crawl, walk, jog, run, and sprint my way back to the man I was before no matter how long it took me to get there. I wake up feeling great everyday!

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In good health,

Jesse Holland

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SICFIT Gets Nasty With Gymnastics

 

Strength in Conditioning for Tuesday, April 14, 2015

Are you mad about muscle ups? Butthurt about butterfly pull ups? Hung up on handstand pushups? Do kipping pull ups keep you up at night?

If these and other gymnastic skills aren’t quite on your list of strengths… Or your M.O. is to be the Gymnastic-Master, than SICFIT Scottsdale’s Gymnastic Clinic is the place to be this Friday night from 6:30-8:30pm!

Our coaches will cover the fundamentals of of gymnastic skill work, reveal how basic mechanics carry across exercises, teach drilling and strengthening exercises, and work with students individually to identify form breakdowns and how to fix them.

The SICFIT Gymnastic Clinic is open to both members and non-members and is appropriate for all ages and fitness levels! Sign up today by calling (480) 922-3253 or by clicking here!  

After you’ve scheduled, post this link to your Facebook page and invite your friends to join you!

Gymnastics Clinic

WARMUP
5 Rounds
100 Meter Easy Row
100 Meter Hard Row
.
CONDITIONING A
8 Minutes
30 Seconds Jump Ropw
30 Seconds Lunge
Then, 3 Minute Walking Rest
.
SKILL
Overhead Squat
.
CONDITIONING B
5 Burpees + 1x 20′ Bear Crawl
4 Burpees + 2x 20′ Bear Crawl
3 Burpees + 3x 20′ Bear Crawl
2 Burpees + 2x 20′ Bear Crawl
5 Burpees + 1x 20′ Bear Craw1
.
SKILL
Push Jerk Off Racks

CONDITIONING B
8 Ball slams + 8 Ball Squats
6 Ball slams + 6 Ball Squats
4 Ball slams + 4 Ball Squats
2 Ball slams + 2 Ball Squats
4 Ball slams + 4 Ball Squats
6 Ball slams + 6 Ball Squats
8 Ball slams + 8 Ball Squats
.
CONDITIONING C
300 Meter Run or Row @ 80%
1 Minute Rest
300 Meter Run or Row @ 90%
1 Minute Rest
300 Meter Run or Row @ 100%
1 Minute Rest
.

 

7 Recruitment Strategies for Guest Week

 

Strength in Conditioning For Monday, April 13, 2015

Guest Week at SICFIT Scottsdale officially kicks off today! Be on the look out for new faces in your classes. Introduce yourself and share your SICESS story with them. Also, be sure to bring a guest of your own and the two (or three, or seven) of you will train for free that day!

If your efforts to bring friends, family, or coworkers out for a Guest Week class are coming up dry, here are a couple of suggestions to seal the deal!

  1. Organize a fitness lunch date at your office and come as a group to one of our 12pm, lunchtime classes held on Mondays, Wednesdays, and Fridays.
  2. Offer to cook a healthy breakfast for your partner if they come with you to an early morning class!
  3. Have a sincere and heartfelt conversation with the person about their lifestyle. Offer to support them in healthy changes, starting by having them as your guest!
  4. Talk about Guest Week with as many people as possible and offer to host everyone who is interested! You get free training. They get to experience the SICEST gym in Scottsdale. Everybody wins!
  5. Blindfold. Abduct. Don’t take no for an answer! Just don’t forget their sneakers and a pair of gym shorts!
  6. Turn guest week into a family event! Bring the whole gang out to an evening or weekend class. Extend the fitness fun by discussing how exercise is good for mind, body, and soul over a healthy meal.
  7. Post this Guest Week link to your Facebook page. Tell your personal transformation story and tell people to private message you if they want to be your guest.

 

WARMUP
Barbell Prep
>
STRENGTH A
4 Rounds
Front Squat 10-12, 8-10, 5-8, 3-5, 1-2
20 Seconds Rest
5 Pull up
Max Effort Push Ups |LIFE: 10 Push Ups
20 Second Row at 70%, 85%, 100%
2-3 Minute Walking Rest
.
STRENGTH B
3 Rounds
40′ Overhead Plate Walking
30 Lunges
/
CONDITIONING
30 Air Squats
5 Burpees
Small Lap Sprint
20 Air Squats
5 Burpees
Small Lap Sprint
10 Air Squats
5 Burpees
Small Lap Sprint
.

 

SICFIT Scottsdale Summer Camps!

SICFIT Scottsdale Kids empowers children and young adults to develop body control, teach basic nutrition concepts and form a foundation for healthy habits both physically and mentally. Camps include fun workouts, learning exercise skills, nutrition education, healthy cooking, active games, water fun sports, goal setting and other health and fitness activities.

We have TWO sessions for kids, June 22th-26th, and July 13th-17th.The cost  is $189.00, Mondaythrough Friday 9 am to 12 pm. Ages 5-12 and space is LIMITED! Don’t wait, register online by clicking here or call us at 480-922-3253!

Got Teens? We can Help!
Have a Teen? Don’t worry, we have them covered too! The Bigger, Faster, Stronger Athletic Camp is BACK! July 6th-10th, help your tweens and teens take a dive into training during the summer to help get prepared for upcoming sports. Students learn the basic physical skills including strength and balance. They will also take a more in-depth exploration of the movements and programming consistent in Strength and Conditioning. Register your Teen or Tween today (ages 12-17) by clicking here or by calling (480) 922-3253

SICFIT Kids Teens Camp 2015 Flyer

Fixing Low-Back Pain by Restoring Hip Function Part 2

 

Strength in Conditioning for Friday, April 10, 2015

Low back pain is often caused by excessive movement of the low back during squats and deadlifts.  When hip movement is dysfunctional the low back moves when it should be stable (going into excessive flexion or extension).  Part one of this series looked at improving hip mobility by assessing hip motion and applying traction to decompress the joint-capsule.  Part two will examine ways of improving hip extension.

3 Steps to Restoring Hip Function

#1: Improve Hip Mobility
#2: Restore Hip Extension
#3: Restore Hip Flexion

Restoring Hip Extension

Athletes that have trouble fully extending their hips (standing at the top of the deadlift without arching the low back) often have a postural pattern that involves tight hip flexors and weak glutes/abdominals.

By relieving hip flexor tightness, activating the glutes, then integrating hip extension with core stability you can restore hip function and avoid low back pain.

A: Tight Hip-Flexors

Tight hip flexors can misalign the pelvis tilting it forward (anterior pelvic tilt).  This postural pattern prevents full hip extension and contributes to overextension of the low back.  Both the superficial quads and deep hip flexor (psoas) can limit hip extension and decrease your ability to fire your glutes.

“Extension-based back pain typically is worse with standing than with sitting.  The hip flexor shortness and insufficient glute contribution leads athletes to substitute lumbar extension for hip extension in movements such as deadlifting, jumping, throwing, or any other task that requires hip extension.” – Eric Cressey

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Try this hip flexor stretch for the quads and psoas.

B: Glute Activation & Joint Centration

While stretching the hip-flexors may help, proper glute activation is required to stabilize the head of the femur in the hip during hip extension.  The glute max posterior tilts the pelvis and is the primary hip extensor. Overactive hamstrings move the head of the femur forward in the hip socket during hip extension restricting range of motion and increasing the chance for anterior hip pain.

If your hamstrings are always tight they may be doing the glutes work to extend the hip.  By retraining the glute max to function as the primary hip extensor (single-leg glute bridge), you can relieve chronic hamstring tightness and low back pain.

The single leg glute bridge inhibits the deep hip-flexor, while teaching athletes to extend the hips with their glutes – instead of their hamstrings and low-back.

C: Glute Acivation & Anterior Core Stability

The quadruped hip extension activates the glutes and trains the abdominals to stabilize the pelvis for better anterior core stability.  This is a great exercise to learn how to stabilize the low back while extending the hip on one side.

Improving-Hip-Extension

The quadruped hip extension is a great core stability exercise that integrates hip extension with lumbo-pelvic stability.

- Kevin Kula, “The Flexibility Coach” – Creator of FlexibilityRx™ – www.FlexibilityRx.com
 WARMUP
Dynamic Movement

CONDITIONING A
15 Minutes
Commando Push Ups with Dumbbells
.
CONDITIONING B
5 Rounds
 500 Meter Row
300 Meter Run
3 Minute Rest
LIFE: 3 Rounds | 250 Meter row + Run Small Lap + Walk Small Lap
.

 

SIC FITness Class at Asics Tonight

 

Strength in Conditioning for Thursday, April 9, 2015

Tonight SICFIT Scottsdale joins forces with Asics in the Scottsdale Quarter to bring strength in conditioning to the community. This is a great opportunity for a fun and healthy night out on the town with friends, coworkers, or the entire family!

Stop by ASICS at 6:30pm to participate in our free outdoor fitness class. Then, stroll the Quarter, shop, and enjoy dinner and a movie!

SICFIT Scottsdale will be hanging out with our friends-in-fitness at ASICS every 2nd Thursday of the month through June.

Send this link over to your friends and family who you want to join you this and every Thursday!

WARMUP
Coaches Choice
.
SKILL
Handstand Push Up
Atlas Stones
.
STRENGTH
5 – 4 – 3 – 2 – 1
Pull Ups
Push Ups
Burpees
.
CONDITIONING
1 Mile Run or Row for Time
.

 

Guest Week: Don’t Take No For an Answer

 

Strength in Conditioning for Wednesday, April 8, 2015

Ar SICFIT Scottsdale, we are relentless with our students in every aspect of health and fitness: nutrition, proper technique, mental toughness, consistency, sleep, hydration. The list goes on and on.

Now it is time for our students to be relentless with their friends and family who need to make a change in their lives. It is time to not take no for an answer. It is time to use whatever means necessary to get your loved one out to SICFIT Scottsdale or SICFIT Chandler for Guest Week.

Guest Week, running next week (4/13-4/17), is an opportunity to show these folks how SICFIT can transform their body, mind, and soul.  Throughout all of next week, you and your guests have unlimited access to our classes – FOR FREE – when they come to workout with you!

Guest Week is all about helping your friends and family see that their best-self is just a little bit of effort away. Looking forward to meeting your guests!

GuestWeeky

WARMUP
Dynamic Warm Up + Band Mobility
.
STRENGTH
5-7 Minutes to Built Heave 5 Rep Dumbbell Deadlift 31×1
Then…
4 Rounds
8 Dumbbell Deadlift
5 Burpee Long Jumps
6 Touch-n-Go Shuffle Runs
2 Minute Rest
.
CONDITIONING
30 – 20 – 10
LIFE: Russian Kettle Bell Swing + Air Squat + Box Step Up
FITNESS: Heavy Russian Kettle Bell Swing + Jumping Air Squat + Box Jump
SPORT: Full Kettle Bell Swing 55/35 + Goblet Squat 55/35 + Box Jump 24/20
.

 

Single Limb Training Trains More Than A Single Limb

 

Strength in Conditioning for Tuesday, April 7, 2015

Single limb strength in conditioning exercises may seem like they are isolating one body part at at time, but this is far from the truth.

When we work one limb at a time – such as in the box step up or single arm kettle bell row, like we have programmed today – we are also placing functional stress on the core, strengthening it as well.

The core’s primary anatomical function is to stabilize the spine as we move the body through space or manipulate load. When we intentionally throw the body off balance with single limb work, we ask the core to work double-time to keep our bodies in a solid position.

According to Andrew Read, Master RKC and contributor to BreakingMuscle.com, “the role of functional training should be to get the body to work better when we ask it to perform.

Single limb work is one of the most functional exercises we can perform, as it trains the body to move and stabilize itself in a way that it is naturally designed to do.

Jenn D of CrossFit Scottsdale

 

WARMUP
Single Leg & Arm Exercises
Jump Rope
Calve Raise
Pistol Roll Downs
Arm Circles
Arm Raises
.
SINGLE LEG & ARM STRENGTH TRAINING
8-10 Seated Dumbbell Single Arm Press
8-10 Seated Single Arm Kettlebell/Dumbbell Row
8 Single Leg Step Up | Add Weight to Front Rack Position Each Round
8 Single Leg Lunge | Add Weight Each Round
1-2 Minute Rest After Each Set
.
CONDITIONING
Tabata Mash Up
5 Rounds
Push Ups
Sit Ups
Air Squats
.

 

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