High Intensity Training – From Torture to Transformation


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.


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.


Movement Prep
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

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.


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.


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

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


Balance is Key in Hormone Health


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


1k Row
Dynamic Hips + Shoulders
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
20 Burpees
100 Jump Rope
10 Burpees
50 Jump Rope
20 Burpees 100 Jump Rope


*SCALE accordingly based on Newbees in class

FITNESS/SPORT double unders

THERAPY walk out plank + calf raise

Cooking with the Kayyems ‘Practically Paleo’ Seminar


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!


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

The 2 Most Potent Exercises You’re Not Doing


Strength in Conditioning for Saturday, August 8, 2015

The two most impactful and underutilized exercises that I teach athletes on a regular basis are for the diaphragm and feet.

Many athletes are told to ‘just breathe’ and/or wear orthotics for their flat feet – this advice leaves athletes helpless when it comes to strengthening the feet and improving core stability (via the diaphragm).

In fact, exercises that train diaphragmatic breathing and intrinsic foot strength are foundational exercises for learning to lift heavy weights and execute bodyweight exercises like single-leg squats and running.

As coaches, it is important to empower athletes with direction, confidence, and capability. Orthotics have their place and can spare the knees and low back from repetitive stress during running.  But are orthotics the best long-term strategy for a weak or collapsed arch?

Athletes with weak feet and dysfunctional breathing (this is a large percentage of the general and athletic population) can benefit by replacing their pre-workout hamstring stretching with the following drills…

Banded Breathing

The diaphragm functions like a weight belt stabilizing the lower lumbar spine.  If the diaphragm does not fully descend then L4/5 are not fully stabilized.  Banded breathing retrains the diaphragm by encouraging a lateral expansion of the breath into the sides of the abdomen.


Intrinsic Foot Strengthening

We are not born with arches – they are pulled into existence through walking and weight-bearing tasks.  The muscles of the lower leg (as well as the intrinsic muscles of the foot) can be trained to restore the arch over time.  While this often also requires extensive soft-tissue work, athletes can benefit from simple foot exercises.

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

 Related Resources

FlexibilityRx: Intrinsic Foot Strength and The Short Foot Position
Seth Oberst: The Short Foot Position and Neuromuscular Readines
Dr. Andreo Spina: Developing Instrinsic Foot Strength

Dynamic Movement
Movement Prep
8 Minutes
100 Meter Row Partner Sprints
WOW 13 | 12 Minute AMRAP
3 Deadlifts + 5 Burpees + 7 Toes to Bar
LIFE: Lying Knees to Elbows
FITNESS: 135/95 + Leg Raises Hanging from Bar
SPORT: Bodyweight for Men / 80% Bodyweight for Women


Foundational Work on the Power Clean


Strength in Conditioning for Friday, August 7, 2015

The Power Clean. More than just a weightlifting exercise — this movement requires strength, coordination, speed, focus, and a relentless attitude that is determined to put in the time and energy to get it right.

If you find the power clean to be one of the more difficult exercises we do here at SICFIT Scottsdale, you are not alone. As one of the most complex lifts we perform, there is a steep learning curve that demands consistent practice. In other words, the best way to get better at power cleaning, is to spend time with that barbell, drilling all of the points of performance, over and over and over again.

In today’s class, we provide you with an opportunity to do just that. We will be spending 20 minutes working the power clean progression. This doesn’t mean we will spend 20 minutes simply repeating the power clean. It means we will spend 20 minutes drilling each and every section of the power clean individually — honing in on that sections that we experience the most difficulty with. Then and only then, will we link all that we worked on together in the full lift.

The real gains we make in the Power Clean (or in any variation of the Olympic Lifts) are not made during a workout. They aren’t even made when working towards a one rep max. The real gains are made in the training sessions, where we drill the basics so deeply into our kinesthetic memory that it becomes difficult to do them wrong.

The real gains are always made first by laying the foundation. For only with a solid base do we have the stability, strength, and structure to expand our potential to ever great heights.


4 Minute Row
3 Minute Jump Rope
2 Minute Burpee
1 Minute Reverse Lunge
20 Minute Power Clean Progression
8 Minute EMOM
2 Deadlift + 2 Power Clean + 2 Front Squat
1 Minute Plank
1 Minute Left Side Plank
1 Minute Right Side Plank
1 Minute Forearm Plank
1 Minute Push Up Plank

Last Free Fitness Class at Asics Next Thursday


Strength in Conditioning for Thursday, August 6, 2015

Break out your calendars folks because Thursday of next week marks SICFIT Scottsdale’s final free class at Asics in the Scottsdale Quarter. We have had a blast putting the FUN in FUNctional fitness over the last few months! And for our last class on 8/13 at 6:30pm, you know we’ll be going out with a bang!

If you or someone you know if looking to make a change to their lifestyle, attending this free class is the perfect way to experience first hand what the most elite gym in Scottsdale is all about!

Join us next Thursday to meet our coaches, get a taste of our fitness philosophy, and feel impact of our brand of functional fitness. In fact, you’ll probably feel it for a few days! But embrace the burn! It means its working!

Extend this invite to your friends and family! The more the merrier!

What: Free Fitness Class at Asics from SICFIT Scottsdale

Where: The Asics Store in the Scottsdale Quarter

When: Thursday 8/13, at 6:30pm



1k Row or 3 Big Laps
10 Curtis P’s w/ Barbell
5 Working Rounds
10 Laying Knees to Elbows
10 PVC Overhead Squats
50 Pull Ups for Time
5 Push Up Penalty Per Break 
11 Minute AMRAP
5 Burpees + 7 Push Press + 9 Push Ups
LIFE:1 Round Fast + 1 Minute Rest | Barbell


Training Stability in the Split Squat


Strength in Conditioning for Wednesday, August 5, 2015

Single leg and single arm exercise boast a ton of benefits like gaining strength, building muscular endurance, and improving balance. Perhaps the most powerful benefit however, is that they strengthen our ability to stabilize our bodies in space during dynamic movements. The capacity to remain stable and engaged benefits all aspects of our fitness by laying the foundation for safe, powerful, effective workouts.

Today we will train several single leg/arm exercise, one of which being the Bulgarian Split Squat. This exercise is performed much like a lunge, except the back foot rests (sole facing up) on a box or a bench, with the back knee bent down towards the floor. The front foot is positioned so that at the bottom of the movement, the front knee is stacked over the front ankle.

To get the hang of the Bulgarian Split Squat, warm up with no weight. Lower the back knee down to the floor with control by bending into the front leg. Keep the front knee tracking in the same direction as the second toe, to prevent the knee from caving inwards or pressing excessively outwards. You may find that performing this exercise with no weight is plenty of challenge — and it is. But if you’re feeling balanced, controlled and strong, grab a couple of dumbbells or kettlebells and hold them farmer’s carry style while performing this exercise.

The positioning of the feet in Bulgarian Split Squat make it a great exercise for training the stabilizer muscles of the legs, glutes, hips and core. The benefits of this, along with today’s other single leg and arm exercises, will enhance every aspect of your training. Practice them earnestly and with mindful intent when they are programmed (and even to supplement on your own) and watch as you performance in other areas in the gym sky rockets!



Single Leg & Single Arm Movements
4 Rounds | Add Weight Each Round
8-10 Seated Dumbbell Single Arm Press | 30 Second Rest Between Sides
1 Minute Rest
8-10 Seated Kettle Bell Single Arm Row | 30 Second Rest Between Sides
1 Minute Rest
8 Single Leg Step Up | 30 Second Rest Between Sides
1 Minute Rest
8 Bulgarian Split Squat | 30 Second Rest Between Sides
2 Minute Rest Between Rounds
Tabata Mash Up
5 Rounds | 1 Minute of Work + 20 Seconds Rest
Push Ups
Sit Ups
Air Squats

Cooking With the Kayeems Back to School Nutrition Seminar


Strength in Conditioning for Tuesday, August 4, 2015

With the beginning of the new school year just around the corner – along with those rushed mornings of lunch packing, homework checking, and carpooling — now is a great time to develop a nutrition strategy that will keep you and your family eating clean all year long!

Najla and Luke Kayeem have tuned healthy eating and weekly food prep into an art and are extremely passionate about sharing their tips, tricks, and ideas with the community. Join them at SICFIT Chandler on 8/13 at 7pm or at SICFIT Scottsdale on 8/14 at 6pm for their hands-on and tasty nutrition seminar, Cooking With the Kayeems!

In this class, Luke and Najla will discuss the basics of a practically paleo diet, share recipes for easy meals and snacks, offer suggestions on how to keep you and your family on track even during the busiest weeks, and much, much more! Best of all, the Kayeems will be whipping up some of their favorite dishes and snacks so you can try them for yourself! Be sure to come hungry!

We encourage you to bring the whole family, to get everyone on board with this year’s game plan for clean eating! The cost of this seminar along with the food provided is $25 for one person, $45 for two, and $75 for four. E-mail us at info@sicfitscottsdale.com or info@sicfitchandler.com to reserve your spot!




Partner Stretch
Band Mobility
Hang Power Clean
10-12 Push Press | 8-10 | 5-8 | 3-5 | 1-2
30 Box Ups Each Leg
30 Second Side Planks
2 Minute Walking Rest
1k Row + 10 Push Ups
750 Meter Row + 20 Push Ups
500 Meter Row + 30 Push Ups
LIFE: 3-5 Rounds | 250 Meter Row + 10 Push Ups


Instructor Training Program 9.0 – Continuing Education for Coaches and Gym Owners


Strength in Conditioning for Monday, August 3, 2015

Part of what it takes to be a great coach is being continually committed to refining your craft. Earning your coaching certificate is only the beginning. To be a truly impactful coach, the education process is forever.

At SICFIT Scottsdale we like to think of ourselves as a school of fitness. We are passionate about spreading the powerfully positive impacts of high quality, elite fitness training. And this weekend, we are extending this passion to our fellow coaches and gym owners as an opportunity to continue their education in our Instructor Training Program 9.0 (ITP).

In this two day intensive seminar, the pros who do it best at SICFIT will cover all aspects of grab coaching and gym ownership. Here are some of the topics that will be covered:

  • The unseen realities of coaching
  • Creating a memorable experience
  • Running a premium FUNctional FITness gym business
  • Movement coaching
  • Scaling
  • Injury prevention/management
  • Programming for various types of athletes
  • Understanding team dynamics
  • Media relations
  • Retail transactions
  • Networking
  • Marketing
  • Much more.

If you’re ready to take your coaching or gym ownership to the next level, join us this weekend for the SICFIT Instructor Training Program 9.0. To register call us at 480-922-3253!


Barbell Work
4 Rounds
10-12 Front Squat | 8-10 | 5-8 | 3-5| 1-2
20 Second Rest
5 Pull Ups
15 Sit Ups
20 Second Rest
20 Second Row
2 Minute Walking Rest
3 Rounds
Single Arm Waiters Walk 40’
4×10 Leggels | Up and Down | Side to Side | Half Circles | Flexion and Extension
12 Burpees
Small Lap Sprint
9 Burpees
Small Lap Sprint
6 Burpees
Small Lap Sprint

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