Get Your Creative Juices Flowing for our Vision Board Party!

 

Strength in Conditioning for Tuesday, August 18, 2015

There is great power in visualizing what we want. No matter what our goals are — losing weight, getting stronger, taking our business to the next level, or even spending more time with our families — if we can see it, we can be it!

SICFIT Scottsdale knows this to be true! We’ve seen it through with hundreds of clients! And we’ve even done it ourselves in our personal lives and with our business. This is why we want to share the power of visualizing with you at our Vision Board Party!

Join us and the folks at Pinspiration — a DIY creative studio space that empowers everyone to be an artist — on 8/26 for a bodyweight workout and a Create-Your-Own-Vision-Board Party!

The fun starts at 6pm, and all the supplies for the workout and the vision boarding will be provided. The cost is $25.00 per person and food and drinks will be available for purchase.

Bring your energy, your creative juices, and your biggest goals and ambitions! This party is about putting all of these things together and then going out and making it happen!

VisionBoardInvite

WARMUP
Dynamic Movement
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Deadlift + Press + Back Squat with PVC or Barbell
5 Minute Walking Rest
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CONDITIONING
3 Sets of 10 Unbroken Thrusters
LIFE: Barbell | 1 Minute Rest Between
FITNESS: 95/65 | 2 Minute Rest Between
SPORT: 135/95 | 3 Minute Rest
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CONDITIONING
300 Meter Run
Round 1 65-75%|  3 Minute Rest
Round 2 75-85% | 3 Minute Rest
R0und 3 90-95%

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A Special…just for SICFIT Members!

Athleta Kierland is having our Friends and Family weekend and all SICFIT members are invited! Anyone who comes in will receive 25% off their entire purchase!! This event only happens twice a year and it is by invite only.

Come in and show the email, flyer, call ahead, or say you are with SICFIT, then you will receive the amazing discount! Mark your calendars now and plan to come in and stock up on your favorite workout gear!

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Free Education Series for Happy and Healthy Hormones!

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Strength in Conditioning for Monday, August 17, 2015

Our hormones are like the control center for our bodies. When they are in balance they support everything from sleeping well, losing weight (and keeping it off), maintaining elevated mood and energy levels, efficient digestion, and even helps us avoid food cravings. But when they are out of whack — we feel equally off kilter.

To help us understand how our hormones effect our health and what we can do to keep them in balance, SICFIT Scotsdale is excited to host nationally acclaimed hormone expert, Rudy Dragone from Chambers Clinic, for a free Hormone Education Clinic. Don’t miss out on this important and informative opportunity and join us at our Scottsdale gym location on Thursday, 8/20, at 7pm.

RSVP to cbaus@chambersclinic.com or call 602-722-5627 and reserve your spot. Seating is limited!

Hormone

WARMUP
Quick, Fast Warm Up
Air Squat + Push Up + Burpee + Dynamic Movement
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STRENGTH
5 Rounds
5-8 Bench Press
5-8 Single Arm Dumbbell or Kettle Bell Row
5-8 Dumbbell Hang Power Clean
5 Burpees
10 Strict Sit Ups
20 Flutter Kicks
3 Minute Rest
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CONDITIONING
1600 Meter Partner Row Sprint
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Rock Tape: Fascial Movement Taping Certification

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Strength in Conditioning for Saturday, August 16, 2015

What is RockTape?

RockTape FMT is a movement-based approach of kinesio-taping that focuses on ‘taping movement, not muscles.’  The actual tape is designed to increase stability for improved movement – unlike tapes that limit movement.  The tape is stickier than traditional kinesiotape lasting for 3-5 days while facilitating good range of motion.

Immobility is often a compensatory stabilization strategy – taping areas to improve stability can greatly increase range of motion.  Using Charlie Weingroff’s definition of mobility (central nervous system control of a joint to move without influence) athletes can understand that improving stability can improve mobility around a joint because the brain then allows greater range of motion.  The neurosensory input from the tape tells the brain that it is ‘safe’ to allow motion around a joint.

RockTape Applications

The three primary applications of RockTape are for pain, decompression, and improving neurosensory input.  The FMT framework is allows for an open-ended approach to taping rather than having to strictly adhere to a handful of protocols.  The tape can be applied to stabilize joints, optimize movement patterns, and to reduce swelling and inflammation.

RockTape mechanically decompresses the skin and underlying fascial layers – relieving stress on nerve endings that transmit pain signals.  Taping can be used to improve posture – the tape can be used to address forward head posture, slumped shoulders, and collapsed arches.  Two more applications of taping include taping over scars for better movement and taping to address nerve entrapment.

The Joint-by-Joint Approach

The Level 1 workshop stressed the importance of Mike Boyle and Gray Cook’s joint-by-joint approach which explains that joint alternate between requiring more stability or mobility.  The ankles, hips, thoracic spine, and arms require mobility.  The foot, knees, low back, shoulder, and elbow require stability and can benefit from taping.

Foot – stable
Ankle – mobile
Knee – stable
Hip – mobile
Lumbar spine – stable
Thoracic spine – mobile
Scapula – stable
Arm – mobile
Elbow – stable
Wrist – mobile

The Role of Fascia in Movement

The Level 2 workshop stressed the importance of healthy fascia (connective tissue) in transmitting force globally.  Tom Myer’s “Anatomy Trains” concept provides direction for taping movement and controlling posture.  Taping myofascial slings and subsystems provides a solid template for optimizing movement.  Understanding fascial chains provides a great framework for thinking about movement patterns not just muscles.

“Movement becomes habit, which becomes posture, which becomes structure.” – Tom Myers

Important Concepts

  • Immobility is a compensatory stabilization strategy
  • You get more movement when you feel more stable
  • Breathing is the benchmark for correction and performance
  • If your shoulder hurts you can’t control rotation
  • Power lives in the transverse plane
  • Scars restrict movement along fascial planes
  • Taping can be used during pregnancy for postural support

FMT Movement Screen

  1. Breathing
  2. Double Leg Stance
  3. Staggered Leg Stance
  4. Single Leg Stance
  5. Push Screen
  6. Scapular Screen
  7. Rolling Screen

The level 2 course expanded on screening movement which included looking at breathing, rolling, squatting, lunging, and retraction of the shoulder (diamond test).  Attendees experienced much improved movement during squats and other functional movements after applying tape to unstable areas.  The functional movement chains (posterior oblique chain and anterior oblique chain) were examined and taped to facilitate rotation movement for increased power output.

RockTape Movement Pyramid

  1. Screening
  2. Assessment
  3. Rolling/Balls/Bands
  4. IASTM
  5. Rock Tape
  6. Corrective Exercise

RockTape emphasizes the fact that they are not just a tape company but a movement company.  Their movement pyramid is based on screening and assessment.  After movement patterns are analyzed athletes are instructed to utilize myofascial release tools on adhered or shortened areas.  Chiropractic care, assisted stretching, and myofascial release is also advised to mobilize fixated joints and adhered connective tissue.  After mobility is improved rock tape can be applied to enforce stability for corrective exercise patterning.

Perry Nickelston: Stop Chasing Pain

The course instructor was Perry Nickelston who has a great website and podcast called, “Stop Chasing Pain.”  Perry stressed the importance of controlling rotational movement in the transverse plane.  His workshops, “Primal Movement Chains” break down movements based on the myofascial slings (Tom Myers Anatomy Trains) and subsystems of the body.  Perry is a course instructor for FMS, NKT, and RockTape.

Weightlifters, runners, and athletes playing sports can greatly benefit from using RockTape to optimize movement.  I highly recommend RockTape and the RockTape FMT two day certification for strength coaches, bodyworkers, and yoga instructors.  I learned alot about movement screening, optimizing power output through rotational movements, and the benefits of kinesio-taping in this two day seminar.

Related Resources

Rock Tape Website (link)
Stop Chasing Pain Website (link)
Tom Myers: Anatomy Trains (link)
FMS: Functional Movement Systems (link)

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

RockTape-Fascial-Movement-Taping

WARMUP
PVC Work
Shoulders, Squats, Good Mornings, Around the World, Shoulder Capsul, Snatch
Movement Prep
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CONDITIONING
8 Minute EMOM
Push Press
LIFE: 10
FITNESS: 6
SPORT: 4
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8 Minute EMOM
Bent Over Row
LIFE: 10
FITNESS: 6
SPORT: 4
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8 Minute EMOM
Back Squat
LIFE: 10
FITNESS: 6
SPORT: 4
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8 Minute EMOM
Box Up and Overs
LIFE: 10 Step Ups
FITNESS: 6 Step Downs 24/20″
SPORT: 4 Burpee Box Overs 30/24″
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FINISHER
Coaches choice
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Cooking with the Kayyems… Tonight!

Strength in Conditioning for Friday, August 14, 2015

No dinner plans tonight? No problem. SICFIT Scottsdale has got you covered! Not just for tonight and not just for dinner – but every single snack and mean for the rest of the entire school year!

No, we aren’t offering to set you up with a personal chef. We’re doing something better. We’re providing all the information, skills, tips and tricks you need to keep your family eating consistently clean – even on the busiest of week days!

Join us tonight for SICFIT Scottsdale, Cooking with the Kayyems Nutrition Seminar! From paleo recipes you’re whole family will love, to strategies on saving time in the kitchen, to school lunch ideas that will keep your kids fueled up all day — this seminar is packed full of info, ideas, and inspiration!

Did we mention that you’ll actually get to try some of our favorite dishes and snacks? In other words, come hungry!

The seminar begins at 7:00pm and will be held at our North Scottsdale location. Register here or at the door 15 minutes prior to start time.

Looking forward to seeing everyone tonight!

CookingSeminar

 

WARMUP 
Dynamic Movement
Explosive Warm Up
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CONDITIONING A
Sleds High/High + Run a Small Lap 80% + Walk a Small Lap x2
Sleds High/Low + Run a Small Lap 60% + Walk a Small Lap x2
Sleds Low/Low + Run a Small Lap 40% + Walk a Small Lap x2
5 Minute Rest
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CONDITIONING B
1000 Meter Run + Sled Up and Down + 1000 Meter Row

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Last Free Fitness Class at Asics

 

 Strength in Conditioning for Thursday, August 13, 2015

The only thing better than the feeling you get right after an awesome workout, is the feeling you get after an awesome workout while wearing brand new gear! SICFIT and Asics in the Scottsdale Quarter have had a blast making this feeling happen for a ton of folks over the last few months, thanks to our free monthly fitness classes!

Tonight marks our final class over at the Asics store, so be sure not to miss it! Be ready for an awesome workout and expect to leave with a little extra pep in your step.

This class is a great way to experience for yourself why SICFIT Scottsdale stands out as the most elite gym in Scottsdale. Stick around after class to get to know your coaches and to check out Asics’ awesome line of fitness apparel and accessories.

What: Free Fitness Class at Asics from SICFIT Scottsdale
Where: The Asics Store in the Scottsdale Quarter
When: Thursday 8/13, at 6:30pm

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WARMUP 
100 Meter Row
Dynamic Movement
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SKILL
Rope Climb
Stones
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CONDITIONING A
5 Rounds
1 Rope Climb
10 Burpees AFAP
5 Stones to Shouder
1-2 Minute Rest
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CONDITIONING B
200 Partner Ball Slams
1 Burpee Per Switch

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High Intensity Training – From Torture to Transformation

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Strength in Conditioning for Wednesday, August 12, 2015

If there were ever an exercise combo with a vengeance for your heart-rate and your waist line, it’s the one in today’s conditioning programming. First we tire ya’ out and get ya’ out of breath with running or rowing. And then what do we do?

One word.

Burpees.

But before you roll your eyes and start questioning why you willingly choose to subject yourself to such torture — remember that this kind of high intensity training yields the greatest results in the fastest time.

When we work out fast and hard, it triggers a hormonal response that inspires the body back into a state of homeostasis. And it is only in this state that the body can release excess weight, build muscle, and reduce inflammation.

Notice how your body feels at the end of your training session today. Instead of labeling that utterly exhausted, completely spent, gasping for air quality as torturous, perhaps we start to recognize it for what it truly is – transformative.

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WARMUP
Movement Prep
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STRENGTH IN CONDITIONING
20 Power Cleans | FITNESS: 135/95| SPORT: BW/ 75% BW
20 Deadlift  | LIFE: Kettle Bell KB | FITNESS: 135/95 | SPORT: BW/ 75%
20 Pull Ups | LIFE Ring Row | FITNESS/SPORT: Jumping or Kipping
300 Meter Row or Run Big Lap
30 Burpees
300 Row or Run
20 Burpees
300 Row or Run
10 Burpees
300 Row or Run
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STRETCH
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Natural Grocers opens 100th store in Scottsdale and celebrates its 60th anniversary

What do you get when you mix a shopper- friendly environment and an unrivaled selection of only 100% USDA certified organic fresh produce? You get a new hot spot to shop, eat and meet up at with like minded individuals looking to cook and consume the highest quality foods on the market. I would like to introduce the SICFIT community to Natural Grocers a family-run business that has been empowering health since 1955. Opening it’s 100th store located on Scottsdale road, perfectly placed between Thunderbird and Acoma less than 2 miles away from SICFIT Scottsdale.

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Najla and I were invited to attend an exclusive sampling and sneak peak to the newest grocery store on the block. We can not express how excited we were to have a new health food store around the corner from our home, business and school. As master lifestyle coaches, Foodies, Chefs and experts in food preparation and cooking we found ourselves with mouths wide open as we toured the store and were given a full presentation on the story behind Natural Grocers. A company that began 60 years ago Thursday and was funded on only $200 has become a National leader in quality nutrition. They carry ZERO products that contain artificial colors, flavors, sweeteners or preservatives. They do NOT sell hydrogenated oils or partially hydrogenated oils and you will only find USDA Certified Organic Produce with no GMO’s.

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In addition to the stores quality control, the North Scottsdale location will have on staff Nutritionist to answer any questions. Along with in store presentations and education with a nutritional health coach (NHC). One of the coolest things I appreciate was the local community meeting space with full kitchen to enjoy the fresh food you just purchased, have a meeting or rent the space out and create your own cooking show. Note only Gluten free products carried at Natural Grocers are allowed.

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Look for continued grocery store tours, education and seminars on health, wellness and lifestyle from Luke and Najla Kayyem.

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13802 NORTH SCOTTSDALE ROAD UNIT 110

STORE HOURS: MON – SAT: 8AM – 9:04PM, SUN: 8AM – 7:00PM
(480) 483-2200 | NATURALGROCERS.COM

 

Balance is Key in Hormone Health

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Strength in Conditioning for Tuesday, August 11, 2015

From losing weight to managing mood swings. From building muscle mass to releasing toxins. And from our children growing up big and strong to keeping our digestion on track. There isn’t much that our hormones doesn’t impact. And when it comes to hormone health, the name of the game is “balance.”

At SICFIT Scottsdale, we work hard to provide you with all the tools and information you need to rebalance your hormone system, and keep it that way. We provide the space, equipment, and proper instruction for the exercise you need. We’ve got  the education and encouragement you need to keep your diet clean. And we support you in all the other healthy habits you make on a daily basis.

To further support our SICFIT family and the surrounding Scottsdale community in their journey towards hormone balance we are excited to announce our free Hormone Education Clinic. This clinic will be lead by nationally acclaimed hormone expert, Rudy Dragone from Chambers Clinic, and hosted at our Scottsdale gym location on Thursday, 8/20, at 7pm.

RSVP to cbaus@chambersclinic.com or call 602-722-5627 and reserve your spot. Seating is limited!

Until then, check out this info-graphic from wellnessmama.com for some helpful facts that will aid in your balancing practices!

how to balance hormones naturally

Source: Wellness Mama

 

WARMUP
1k Row
Dynamic Hips + Shoulders
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STRENGTH
10 – 8 – 6 – 4 – 2 – 1
Back Squat
Ring Row
Kettle Bell Swing
Rest 20 Seconds Between Each Movement
Rest 2 Minutes After Each Set
Ascending Weight Each Round
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CONDITIONING
20 Burpees
100 Jump Rope
10 Burpees
50 Jump Rope
20 Burpees 100 Jump Rope
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*SCALE accordingly based on Newbees in class

FITNESS/SPORT double unders

THERAPY walk out plank + calf raise

Cooking with the Kayyems ‘Practically Paleo’ Seminar

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Strength in Conditioning for Monday, August 10, 2015

Looking for some fresh ideas this school year to keep your family eating clean without spending a ton of time in the kitchen? Then you will not want to miss SICFIT Scottsdale’s Cooking and Nutrition Seminar, Cooking with the Kayyems!

In this fun, dynamic, and tastey seminar, Luke and Najla will share with you the tips and tricks they use to keep their household healthy, vibrant, and strong. These two will provide a ‘practically paleo’ approach to determining which foods to stay away from and which ones to stock up on. They will also be dishing up some of their family favorite dishes — everything from quick and nutritious breakfasts for those busy mornings, to boxed lunches your kids will love, to simple weeknight dinner solutions, and even much more!

Please join us this Thursday, 8/13, at SICFIT Chandler or Friday, 8/14, at SICFIT Scottsdale at 6:00 for this educational, interactive, and yummy ‘practically paleo’ cooking seminar – Cooking with the Kayeems. Register here!

CookingSeminar

WARMUP
5 Minute PVC Work
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STRENGTH
8 Minutes Building to a Heavy 3.2.1 Push Press
Then…
3×5 Push Press
3×10 Strict Press
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CONDITIONING A
8 Rounds
2 Push Press
5 Touch-n-Go Shuttle Runs
9 Laying Leg Lifts
1 Minute Rest
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CONDITIONING B
50 Mountain Climbers + 30 Second Plank
50 Mountain Climbers + 20 Second Plank
50 Mountain Climbers + 1 Minute Plank
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