Congratulations Mr. Anderson you have come along way since wanting to loose some weight. We hope you continue to progress and achieve the FITness you are looking for. Thank you for your commitment to SICFIT Scottsdale.
Strength in Conditioning for Thursday, January 30, 2014
Valentine’s Day is typically viewed as an occasion for indulgence. A time to splurge on date-night at a fine restaurant and to actually take up the server’s offer for dessert. At SICFIT Scottsdale however, we view this day of romance a bit differently. To us, we think that celebrating the one you love should bring out the best in both of you. So instead of throwing your nutrition and training plan out the window, why not incorporate it into your date and share it with your sweetheart? SICFIT Scottsdale’s Sweat With Your Sweetie event will help you do just that! Bring your Valentine to the 5:30am, 6:30am, noon, or 5:30pm and let’s make this Valentine’s Day the happiest and healthiest one yet!
Run 300 meters + walk 150meters
Check out all the new food we stocked the fridge with for the New Year.
LIFEers – We have Paleo Snacks
- PALEOKIT – A perfectly portable and healthy mix of nitrate-free, free-range beef jerky, raw nuts and dried fruits.
- PALEOSTIX – Convenient, easy to eat, and packed with protein!
- PALEOKRUNCH – This gluten-free and grainless granola bar helps you stay Paleo anytime, anywhere.
FITNESS – Regulate your insulin with healthy sugar
– ALMOND BUTTER – Low Glycemic Index Carb. Replenish your glycogen without spiking your insulin… oh and almond butter tastes amazing too.
- POWERCOCO – A natural surge of electrolytes that will keep you hydrated no matter how hot it gets.
SPORT – Replenish your blood sugar
- POWDERED GATORADE – Are you pulling two-a-days? You need a post workout recovery and you need it fast. Drop a Powdered Gatorade in a protein shake immediately following a workout and get maximum recovery for maximum results!
Be sure to get all the FUEL you need at SICFIT Scottsdale. Next time you workout grab what you need and simply write your name on the fridge list. You do the work; we’ll take care of the rest!
Strength in Conditioning for Wednesday, January 29, 2014
Our shoulders are vital to our ability as humans to reach out and interact with our environment. And though our shoulders allow us much versatility in movement, the shoulder itself is a relatively unstable joint. Much like our hip joints, our shoulders form a ball-and-socket joint. However, unlike our hips, the socket in which our humerus, or arm bone, attaches to is quite shallow. This feature is what allows such diverse range of motion in the shoulders, but it is also what makes the joint vulnerable to injury. Protecting the shoulder joint is a group of tendons, ligaments, and muscles known at the rotor cuff (1). While we spend much time at SICFIT Scottsdale strengthening the rotator cuff muscles, it is equally important to give them the restorative and mobilizing stretching they need to both stabilize the joint and keep it unimpinged. Use this weeks FlexibilityRX Stretch of the Week’ to keep your shoulders healthy and strong!
Run 2 big laps + walk 2 small laps
Lunge 40 steps + 4 burpees
Lunge 30 steps + 3 burpees
Lunge 20 steps + 2 burpees
Lunge 10 steps + 1 burpee
stop clock when you stop
By Luke Kayyem
Originally posted on SICFIT.com
The biggest take a away I have from running with and running without strength training is I felt weaker when I wasn’t able to squat, press, or pull. I lost a few pounds of muscle and allowed myself to eat more junk than normal. A deadly combination that I combated with my training for the marathon. Like most, the Holidays threw me a few lemons and then I got sick. Two days in bed, then another two days to fully recover. By this time I was two weeks out from race-day and found myself needing and doing more mental preparation than physical.
Strategy: “Run your own race.” Wow, was this harder than it sounds! My first level goal was to finish, second level was to finish in under 4 hours, my third level was not to stop and walk. Check, check and check! But, once I settled in and realized I was running well, I got a little over confident and it almost threw me off my own pace.
Companions: A part of me thrives on emotion, and with each person I saw on the run it gave me a rejuvenated step. First up was the Wagners right around mile 10. Josh, his wife, and two kids were set up to the left of a water station and I locked eyes with them instantly. I had to run over and give them all a high five. Not a great idea if you’re trying to set a personal record but what the heck; it was an awesome feeling to see some friends I haven’t seen in a while.
Then I hit mile 20 and I thought I was home sweet home… Not quite! These were by far the hardest, slowest most painful miles ever, but I also knew it would soon be over. I planned to have my wife and kids meet me at mile 22 and give me some loving to get through the last few miles. A quick kiss and hug, they handed me my fuel and I was set. Mile 23-25 were a blur. I remember cramping up, running up a hill and wondering “Where the HELL is the finish line?!”
When I hit the home stretch I remembered what my client and freind Marc Lutz had said to me in years past. “Why run a marathon if you’re going to stop before you reach the finish line?” These were words of wisdom have inspired my life in so many ways and gave me the mental boost I needed for a strong finish. I sprinted the final 400 meter,s gaining more and more energy from the crowd until I crossed the finish line. There, I found my kids Kanon and Camille, my biggest inspiration in life, waiting for me. They were more excited than I was! We hugged as I looked for my teammates and had my medal placed around my neck. It was as surreal as surreal can be.
Luke Kayyem 3:53:50
Jeff Ciraulo 2:04:03
Strength in Conditioning for Tuesday, January 28, 2014
As Students of Strength in Conditioning FITness, we never graduate from the basics. We are always willing to pick up the PVC pipe and drill form, mechanics, and alignment. We embrace the philosophy that there is always more to learn. On Saturday, February 8th, SICFIT Scottsdale is hosting the perfect seminar for those looking to refine their technique and create the foundation that will sustain a lifetime of fitness. It’s only when we go back to the basics and build ourselves back up with even more precision that we enable growth and new possibilities. Reserve your spot today!
500 Meter Row
Movement prep for wall balls and pull ups
Gymnastics rings tuck + hollow + l-sit + kipping pull up progression
Strength in Conditioning for Monday, January 27, 2014
You may notice a few more wrists decked out with white bands in your classes at SICFIT Scottsdale, because we had a whole slew of hardworking and determined individuals throw down for the title of Level 1 athlete this past Thursday! Congratulations to all of you who have earned this great achievement. But the time now is not to rest, but rather to set sights on a new goals… the Level 2 band!
1 Minute lunge + air squat + scissor kick + run a small lap
20 Rep back squat
Dumbbell superset: 10 bicep curl + latteral raise + hammer curl + front raise + strict press
3 Minute rest
15 Rep back squat
10 Rep back squat
5 Rep back squat
The very first Level test we created at SICFIT back in 2007 was solely for the purpose of giving a few of our members a training goal other than loosing a few pounds or running a mile. It’s a physical fitness proficiency test that shows how well our programming is working and where we need to identify which areas of FITness we need to focus on. It gives coaches and ambassadors a chance to call good or bad reps and more than anything it grows our FITness community by bringing us all together under one roof for a common goal. Last Thursday we watched 10 students come test their FITness and see if they have what it takes to pass the Level I test. Here are the numbers….. 8 out of 10 passed, 7 out of 8 were women. Only one person completed the 15x double unders and everyone passed the 400 run. So that tells me we’ve been running a lot more than jumping rope a standard that shifts as the weather gets hotter and we are forced to stay inside more.
Level I Test at SICFIT Scottsdale
2. Sit Ups: 65 in 2 min
3. Squats: 80 in 2 min
4. Burpees: 20 in 1 min
5. Hand Stand Hold (70 sec)
6. Thrusters: x15 consecutive 75#M 55#W
7. Wall Balls: x15 consecutive 20# M 14# W
8. Push Press: x15 consecutive 75#M 55#W
9. Jump Rope: 500 in a row or 15 double unders
10. Box Jump: x20 at 20″ consecutive jumps
11. 400M Run: under 1:45M 1:55W
Strength in Conditioning for Saturday, January 25, 2014
The first month of 2014 is nearing it’s close, and we all know that its only going to more and more difficult to keep those New Years Resolutions going strong. If you know someone who made the commitment to lose weight, tone up, and get healthy this year, encourage them to come to one of SICFIT Scottsdale’s Free Saturday Classes on February 1st! Share this blog post on their Facebook page, send them an e-mail, give them a call or text — or even just drag them to the gym with you next week! Please direct your friends and family to RSVP at 480.922.3253 or email firstname.lastname@example.org. (If going with the ‘drag-to-gym’ option, please RSVP for your guest!)
20 Second rest
3 Minute rest
Strength in Conditioning for Friday, January 24, 2014
Looking for some fitness family fun this weekend? SICFIT Scottsdale’s ‘Run for Kids’ is just what you were looking for! Pack up the kids and their friends and enjoy the festivities at Scottsdale Stadium — including the Kid’s Run and entry to the Molina Fine Jewelers Celebrity Baseball Game. The event will benefit the Arizona Baseball Charities, an organization dedicated to helping the children of Arizona reach their full potential through sports! For more information, click here!
2 Minutes run + 2 minutes row + 2 minutes airdyne
10 lunges + 10 mountain climber + 10 inch worm after each round
Rope climb/rope squat
Stones/heavy med balls
3 Rounds | 12 Minute cap
50 Sit ups
50 Double unders (150 singles)