PVC Shoulder Mobility Drills


Strength in Conditioning for Thursday, January 8, 2015

Many gym members are familiar with the shoulder mobility drills known as dislocates or pass through.  This, slightly different variation is called an overhead straight arm pulldown and focuses on restoring movement of the scapula during overhead movement.

Instead of using a pvc pipe or wooden dowel, a theraband or mini-band is used.  The tension from the band is a great way to practice scapular retraction combined with external rotation of the shoulders for a strong position for the overhead squat or snatch.

Olympic weightlifters often heard the coaching cues, “Pull the bar apart” and “Show me your armpits” which are used to encourage thoracic extension, scapular retraction, and external rotation of the arms.

Pay attention to the movement of the scapula during the exercise – especially the second part of this exercise.  The first part (lowering phase) involves squeezing the shoulder blades in towards the spine (scapular retraction) as the arms move behind the head and lower.

As the arms raise and return to the starting position the shoulder blades should protract and upwardly rotate.  This can be felt by wrapping the shoulder blades around the ribcage. 

This is an important part of the exercise and hard to do for many gym members.  Begin with an overhead squat grip and progress to a narrower grip (shoulder press width).  Upward rotation increases as the grip from the arms narrows. 

The overhead shoulder pull-down and the shoulder dislocate exercise both involve similar motions – the grip width is the main difference.  The key point is to learn to feel the shoulder blade movement on the ribcage as mobility and scapular control improves.

For an example of each exercise, check out this great video by Ido Portal.


Related Resources
Ido Portal: Scapular Mobilization Routine
FlexibilityRx: Improving Shoulder Position for the Overhead Squat
Kevin Kula, “The Flexibility Coach” – Creator of FlexibilityRx™ – www.FlexibilityRx.com
Level 1 Test Prep
1. Push Ups: 40 Consecutive (On Knees for Women)
2. Sit Ups: 65 in 2 Minutes
3. Squats: 80 in 2 Minutes
4. Burpees: 20 in 1 Minute
5. Hand Stand Hold: 70 Seconds
6. Thrusters: 15 Consecutive 75/55
7. Wall Balls: 15  Consecutive 20/14
8. Push Press: 15 Consecutive 75/55
9. Jump Rope: 500 Consecutive Singles or 15 Consecutive Double Unders
10. Box Jump: 20 Consecutive at 20
11. 400 Meter Run: Under 1:45/1:55


Get Hooked on the Good Stuff: A Case for Adding Warm Lemon Water to your List of Healthy Habits

Strength in Conditioning for Wednesday, January 7, 2015

Not all habits are bad habits. Turning healthy behaviors into second nature requires just a dash a consistency, a pinch of discipline, and a generous dose of conscious effort. And before we know it, we are hooked on the good stuff!

SICFIT Scottsdale has another super simple healthy habit for us to implement… Drinking one cup of hot lemon water a day. This single addition to our routine comes packed with a ton of health benefits. Here are few notable ones:

  • As one of the most alkalizing foods, the lemon juice in your water will restore and maintain ph levels;
  • Lemon water helps your body remain hydrated and nourished throughout the day;
  • Lemon’s antibacterial properties cleanses the blood, digestive tract, and vital organs like the liver of toxins, especially when drank first thing in the morning;
  • The lemon’s atomic composition is similar to our bodies’ natural digestive juices, aiding in digestion and promoting regular bowel movements;
  • The uric acid in lemons reduces inflammation and the resulting pain in joints (add a dash of cinnamon, cayenne pepper, and ginger for added anti-inflamitory benefit and a bit of flavor!);
  • The potassium in lemons nourishes and stimulates the brain and nervous system;
  • Lemon’s high level of vitamin C strengthens our immune system and prevents infection and disease producing bacteria from growing;
  • The vitamin C also stimulates our bodies natural healing response, restoring break downs in our bones, connective tissues, and joints, making it an essential component in our workout recovery regimen;
  • As an antioxidant rich food, lemons cleanse and nourish the skin from the inside out, preventing and reversing acne and wrinkles.
  • Drinking lemon water aids in weight loss, as its alkalizing properties facilitates this process and the pectic fiber reduces food cravings.

With so many positive health benefits, it’s almost an unhealthy habit not to drink a cup of warm lemon water each day! Just remember to rinse your mouth out after drinking to prevent the acid from decaying the enamel from your teeth!

For more information of the many benefits of adding a cup of warm lemon water to your daily routine, check out these links from Food Matters and Tasty-Yummies.com.

Health benefits of lemon water

Sit Up & Superman
30 Seconds Each for 5 Minutes
5 Touch-n-Go Deadlift
1 Minute Jump Rope
21Push Up
2 Minute Walking Rest
LIFE: 11 Push Ups | 3-4 Rounds
2K Row for Time


Healthy Food Swaps, Save Hundreds of Calories!


In my kitchen I love to find new and healthy foods to replace unhealthy ones in recipes. You may think it changes the taste or consistency but they are great substitutions that would never guess are in there! The best part is you save hundreds of calories! After using alternatives for awhile you get use to the changes and then it is all you know. Now that the New Year has started it is a great time to get new habits and make changes in your diet. You do not have to switch  out everything in your diet. Pick four or five and start there. Stick to it for a month and see how you feel after! Baby steps are sometimes what makes leaps and bounds of success! Here are swaps to make in your nutrition plan!

Here is a list of the equal proportions to replace in recipes! Enjoy!

1 cup butter, shortening, or oil = 1 cup applesauce

1 cup butter = 1 cup of a not very ripe banana or 1 cup mashed avocado

cooking spray = 1 Tbsp olive oil, coconut oil or avocado oil

1 Tbsp. sugar = 1 tsp. cinnamon

1 cup sugar = 3/4 cup honey, in baking, reduce liquids by 1/4 and mix in 1/4 tsp baking soda ( if baking soda is not already included) for every cup of honey used. Food will brown faster as it bakes so watch the amount of time it bakes in the oven.

1 cup heavy whipping cream = 1 cup evaporated milk

1 cup chocolate chips = 1 cup carob chips

1 cup white flour = 1 cup black bean puree

1 large egg = 1 Tbsp chia seeds and 3 Tbsp water

1 cup pasta = 1 cup spaghetti squash, zucchini, shredded cabbage, ribboned eggplant or bean sprouts

1 cup cooked rice = 1 cup grated steamed cauliflower, cooked quinoa, cooked barley or cooked millet

1 cup mashed potatoes = 1 cup mashed cauliflower, celery root, parsnip or carrot

1 cup cream = 1 cup Greek yogurt or coconut milk

1 cup sour cream = 1 cup Greek yogurt

1 tortilla = 1 large leaf of lettuce

1 Tbsp. mayo or miracle whip = 1 Tbsp. greek yogurt, mashed avocado, olive oil, hummus, pesto, mustard, cottage cheese or almond butter.

1 cup of uncooked quick oats or oatmeal = 1 cup of uncooked millet, barley, quinoa, amaranth or spelt

canola oil = Greek yogurt Cut the oil in half and add ¾ cup of yogurt for every cup of oil that you remove from the recipe.

frosting = whipped cream, fresh fruit, fruit glaze or homemade pudding. Use as much as desired.

creamed soups = mashed potato flakes or pureed carrots, add as much as desired to broth for a creamy consistency.

Call 480-922-3253 for a meal plan consultation.

Seeing is Believing at SICFIT Scottsdale’s Guest Week


Strength in Conditioning for Tuesday, January 6, 2015

Sometimes we just gotta see it to believe it!

You’re friends and family have put in their fair share of listening to you about how SICFIT Scottsdale has helped you get in the best shape of your life. And though they can surely see the results you speak of, they may still have doubts about whether SICFIT Scottsdale’s Strength in Conditioning program will work for them.

But here’s the good news: Once they give it a try for themselves, they will recognize the power in our fitness program immediately. Before you know it, they will be hounding you to hit the gym with them when you’re considering bailing after a rough day at work!

Bring those folks in any day, any class time, from now until Saturday during SICFIT Scottsdale’s Guest Week. After just a few days of seeing what SICFIT can do, they will surely be believing that it can work for them!

womens flippigntires

1K Row
Dynamic Hips + Shoulder Movements
STRENGTH | Ascending Weight
Back Squat
20 Second Rest
Ring Row
20 Second Rest
Kettle Bell Swing
2 Minute Rest
20 Burpees
100 Jump Rope
10 Burpees
50 Jump Rope
20 Burpees
100 Jump Rope
FITNESS/SPORT: Double Unders
Walk Out Plank
Calf Raise


Body Weight Class Bringin’ Sexy Back


Strength in Conditioning for Monday, January 5, 2015

At SICFIT Scottsdale, we practically invested sexy! And we are bringing it back in the New Year by offering our most popular specialty class, four times a week!

Get your Sexy On in our Body Weight Class at the following class times:

  • Mondays @ 5:00pm
  • Tuesdays @ 5:30pm
  • Wednesdays @ 5:00pm
  • Thursdays @ 5:30pm

Bring your guest to one of these four Body Weight classes so they can get a taste of what the hype is about during our Free Guest Week!

Med Ball Fun
Handtsand Hold (Level I Test Prep. Goal = 70 Seconds)
3×5 Strict Press
2 Minute Rest
3×3 Push Press
90 Second Rest Split Jerk
60 Second Rest
8 Minute AMRAP
3 Air Squats
3 Burpees
3 Ball Slams
6 Air Squats
6 Burpees
6 Ball Slams
… Increase by multiple of 3 until time is called.


Rest And Recovery. It’s Part of the Program!


Strength in Conditioning for Saturday, January 3, 2015

Sometimes the most productive thing we can do is to rest. And after a week like one we just had, with all the celebration, irregular schedules, and lack of sleep, it is vital to take some time for recovery, to recharge our batteries.

Dedicate the next few days (or whenever you have a free day or two in the next week) to leisurely enjoy revitalizing activities like taking a gentle yoga class, getting some fresh air on a walk or light hike with family or friends, and cozying up in bed early with a cup of hot tea and a good book.

Bring this renewed sense of energy into your work week by using some of your time off to focus on food. Grocery shopping and prepping healthy meals and snacks will ensure that nutritious choices are also easy choices, even on the most hectic of weekdays.

And of course, join SICFIT Scottsdale today and sweat out this crazy New Years Week in todays workout! After so many prowler sled pushes, your body will be ready for that recovery day!


Dynamic Movement
Partner Stretch
Pose Running Drills
Prowler Sleds + Pose Running
High/High + Run Small Lap 80% + Walk Small Lap x2
High/Low + Run Small Lap 60% + Walk Small Lap x2
Low/Low + Run Small Lap 40% + Walk Small Lap x2
5 Minute break
1000 Meter run + Sled Up and Down + 1000 Meter row


The Single-Leg RD

Strength in Conditioning for Friday, January 2, 2014

The single leg RDL is a challenging single-leg exercise that teaches the hip hinge movement pattern.  The deadlift is a loaded hinge hinge, which is built upon the ability to stabilize the spine, recruit the glutes and hamstrings, and differentiate hip flexion from lumbar flexion.  The single-leg RDL is one of the best exercises you can do in the gym for better hip and core stability and movement competency that transfers over to many athletic movements.

“The eccentric loading of the hamstrings and glutes during the RDL is the same type of loading that occurs during the first phase of the pull of the snatch and the clean. RDL’s are a great accessory exercise for weightlifters to strengthen the top half of their pull.” – Mike Robertson

 The Hip Hinge

The hip-hinge is a foundational movement pattern that is the basis for exercises like the deadlift, clean, and kettlebell swing.  The hip hinge involves a posterior weight shift of the hips, with bent knees, and a neutral spine.  The hip hinge is a different movement pattern than the squat – which is more of a knee dominant pattern.  However, being able to hip hinge helps athletes understand how to shift their hips back and ground their weight through their heels during the descent phase of the squat.

Quad dominance, poor hip mobility, and poor core stability all make it hard to execute the hip dominant movement pattern.  The hip hinge loads the ‘posterior chain’ – tensioning the glutes and hamstrings – and unloads the low-back.  Athletes that do not know how to hip hinge will often substitute lumbar flexion for hip flexion.  Greg Glassman calls this movement dysfunction Muted Hip-Function.

Athletes that struggle to hip hinge will often round their low-backs during squats and deadlifts increasing the potential for injury.  The ability to hip hinge is a skill that is needed for exercises like the barbell good morning and single leg RDL.  This skill is what prepares athletes for loaded weight training exercises – heavy squats and deadlifts.

Key Points to the Single Leg RDL

  • Neutral lumbar spine (don’t arch or round low-back)
  • Neutral thoracic spine (press chest forward)
  • Neutral cervical spine (keep neck in-line with spine)
  • Maintain slight knee bend (soft-knees)
  • Push the hips back (hinge at the hips)
  • Drive heel towards the ceiling
  • Lower torso with hips (don’t reach for KB)
  • Partial range of motion is fine
  • Kettlebell helps with balance
  • Crush handle with grip


“CRUSH the dumbbell with your grip.  By doing so, you create a phenomenon called irradiation, which forces the rotator cuff to fire and essentially “packs” the shoulder nice and tight.  This is important because you can’t think of this movement as actively lowering the DB with your arm – many trainees make the mistake of trying to touch the DB all the way to the floor, resulting in a significant amount of flexion, which I don’t agree with.” – Tony Gentilcore

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


Related Resources

Syatt Fitness: Exercise Video of the Week: The Single-Leg RDL (link)
Tony Gentilcore: PERFECTING THE 1-LEGGED RDL (link)
Bret Contreras: The Single-Leg RDL (link)
Robertson Training Systems: How to RDL (link)



Shoulder & Hip Mobility
Thrusters off rack
LIFE: 12, 10, 8 + 12, 10, 8 PVC/Barbell
FITNESS: 9, 7, 5 + 9, 7, 5
SPORT: 3, 2, 1 + 3, 2, 1
5 Minute Rest
2 Minute Max Air Squat
2 Minute Max max Sit Up
20 Box Jump/Step Downs


New Years Open Gym


Happy First Day of 2015 everyone!

Start this year out strong and join us for open gym any time between 10am and 2pm.

Invite your friends and family to try our gym for free for the next two weeks and you just might be the catalyst that makes 2015 their healthiest, fittest, thinnest, sexiest year yet!

New Year New You


How to Make Your New Years Resolutions Count


Strength in Conditioning for Wednesday, December 31, 2014

Perhaps the only thing more cliche for the general population than setting a New Years resolution is not sticking with it. But here at SICFIT Scottsdale, there is nothing “general” about us. In fact, for us, setting a resolution for the New Year might seem a redundant because we are constantly “resoluting” to better ourselves throughout the year.

But why not ride the wave of intentional transformation that the new year brings and set ourselves up with some new goals to meet. Here are a few ways to make your New Years resolutions stand out from the rest of your very many goals:

  1. Take some time to write out your intentions for the new year. Writing is a powerful tool of personal contemplation and makes our goals more concrete. (If writing and verbal expression isn’t your thing, try making a vision board with images and words from magazines and newspapers.)
  2. Visualize what meeting your goal would look and feel like by the year’s end. By cultivating the image of success in our minds, we subconsciously align ourselves with our goal, making all the thoughts and actions required to achieve it flow from us naturally.
  3. Reflect on our resolutions with someone important to us. Talking about our goals with a trusted supporter makes us accountable to not just ourselves, but to our confidant as well.

Regardless of what method you choose to create a strong and thoughtful New Years resolution, remember that SICFIT Scottsdale is always one of your biggest supporters! Tell us about your goals and how we can help you achieve them and you know we got your back!

Write your resolutions to make them more tangible.

Write your resolutions to make them more tangible.

3-4 People | One Works at a Time
1000 Meter Row
100 Kettle Bell Swings
100 Sit Ups
750Meter Row
75 Kettle Bell Swings
75 Sit Ups
500 Meter Row
50 Kettle Bell Swings
50 Sit Ups
250 Meter Row
25 Kettle Bell Swings
25 Sit Ups
LIFE: 1 Minute of Row+  10 Kettle Bell Swings + 10 Sit Ups


Can’t Work Your Way Out of a Bad Diet


Strength in Conditioning for Tuesday, December 30, 2014

At SICFIT Scottsdale, we are in the business of seeing our students succeed in their health, weight-loss, and athletic goals. And because of this, we know that our work is not done when your workout is. We still have knowledge to drop and support to give on the most vital component of fitness… nutrition!

This is why we offer Food as Fuel – a one hour seminar on how a “practically” paleo diet will multiply your effort in the gym and enrich your life outside of it. Learn what counts as paleo and what doesn’t, some science on how it works, and the tips and tricks we use to make eating healthy easy and delicious.

Join us Thursday, January 15th at  7pm for this free, but invaluable, information session. This seminar is especially perfect for new members to the gym or those who just need a refresher course to get their diet back on track. We hope to see you there!

What Counts as Paleo?

10 Rounds
30 Second Row for 30 seconds
30 Second Resting Walk
Rope Climbs and Rope Squats
300 Meter Run
50 Medicine Ball Sit Ups
300 Meter Run
50 Hand Release Pushups
300 Meter Run
50 Lunges Each Leg
10 Minutes of Stretching

Photo by: Next TwentyEight

Page 26 of 343« First...1020...2425262728...405060...Last »