Running Injury Prediction Assessment


Strength in Conditioning for Monday, July 22, 2015

The following assessment will predict the likelihood that you will at some point experience a running injury or symptom.  Most runners experience a variety of seemingly unrelated problems that are either chronic or come and go without a good explanation.

Different Names for the Same Problem?

  • Plantar Fasciitis
  • Patellar Tendinitis
  • Shin Splints
  • IT Band Syndrome
  • Piriformis Syndrome
  • Hip Tightness
  • Low Back Pain
  • Chronic Hamstring Tightness

The overlooked fact is that these problems often have the same underlying cause: a Foot-Knee-Hip imbalance.

Running involves a repeated weight transfer from one leg to the other that requires the foot, knee, and hip to maintain consistent alignment.  During the single leg stance – if the arch or knee collapses or if the hips tilt to one side – there will be repetitive stress transmitted throughout the body that can cause any of the symptoms listed above.


Step-Down Assessment

I use the following assessment with all runners and anyone that is experiencing plantar fasciitis, IT Band syndrome, or knee pain.  The Step-Down Assessment determines if the problem is at the feet, knees, or hips and predicts the likelihood that a running injury or symptom will occur.


When performing this assessment, concentrate on one area at a time (ankle, knee, hip).  It is useful to have someone take a picture or video of you performing this assessment.

Stand on a slightly elevated surface with your feet under your hips.  The knee of the stance leg will bend slightly as you reach the foot of the non-weight bearing leg down towards the ground.  The foot of the reaching leg will point down hovering above the ground.  It is best to perform this assessment barefoot to observe the position of the foot.

#1: Foot – The foot of the stance leg should be pointing straight forward.  Note if the arch collapses in or rolls out during the assessment (pronation/supination).

#2: Knee – Note your ability to keep the knee of the stance leg directly over the foot as you step down.  Note if the knee collapses in or out.

#3: Hip – Note your ability to keep your hips level, torso upright, and shoulders level as you reach the foot forward.

If you were unable to maintain a neutral arch, keep the knee inline with the foot, and maintain level hips throughout the full movement your foot-knee-hip alignment is off and running is likely to produce symptoms.

Corrective exercises for the foot should address intrinsic foot strength and improving ankle dorsiflexion range of motion (see the “Related Resources” section below for examples).  The next FlexibilityRx blog will look at some exercises to improve knee stability for single leg exercises like running.

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

Related Resources

Intrinsic Foot Strength and the Short Foot Position
FlexibilityRx: Improving Ankle Dorsiflexion for the Squat
Mike Reinold: Ankle Dorsiflexion Mobility Impairs the Lateral Step Down Test

10 Minute EMOM
10 Russian Kettle Bell Swings
10 Second Plank + 10 Second Rest
20 Second Plank + 20 Second Rest
30 Second Plank + 30 Second Rest
…. Up to 90 Seconds
100 Lunges
10 Burpees
50 Lunges
10 Burpees
100 Lunges
100 Sit Ups
1k Row



Best Father’s Day Gift Ever!


Strength in Conditioning for Saturday, June 20, 2015

This weekend is all about D-A-D! And SICFIT Scottsdale wants to help you put him first by doing something good for him, you, and the entire family!

Join us this morning at 9am for our Free Father’s Day Weekend Workout – Dads and Dogs!  Even if Dad isn’t much of a fitness freak, let him know that what SICFIT can give him is worth more than any fancy new hi-tech grill, a day on the gold course, or an upgraded hi-def television set.

Dad is an important part of the fam and we need him thriving and enjoying life for as long as possible! Make this Father’s Day all about new beginnings towards a healthier, happier, and more energized life (that will totally kick butt!)

Today’s workout is great for the entire family from so bring the whole crew! Once you’ve worked up an appetite, plan to stick around from some good ol’ fashioned dogs afterwards. Encourage Dad to talk to his coach for more details about sticking with SICFIT for the long haul!

Join us at any one of our Phoenix Valley locations Saturday morning at 9am!

(480) 922-3253
14885 N 83rd Pl #103, Scottsdale, AZ 85260

(480) 718-5041
7000 E McDowell Rd #130, Scottsdale, AZ 85257

(480) 553-7603
7225 W Harrison Street, Chandler, AZ 85226


Partner Stretch
Shadow Box
Team Training | Father + Son Teams!
1000 Meter Row + 100 Air Squats
500 Jump Rope + 100 Sit Ups
1000 Meter Row + 100 Push Ups
900 Meter Run + 100 Burpees

Calling All Dads and Those Who Love Them!


Strength in Conditioning for Friday, June 19, 2015

SICFIT makes family fitness priority number one at all three Phoenix Valley locations. This is why SICFIT Scottsdale, SICFIT Old Town, and SICFIT Chandler are celebrating Father’s Day with a FREE and FUN workout for the entire family!

This workout is perfect for Dad, Junior, and Grandpa — as each exercise can be modified to meet all levels of fitness and ability!  (And yes, Mom, Daughter, and Grandma are invited too!) After you’ve worked up an appetite, we’ll be proving lunch — so plan to stay for a while!

We look forward to seeing your entire family at a SICFIT Valley location this Saturday, June 20th, at 9am! And don’t be shy! Invite your neighbors and friends! The more the merrier!

(480) 922-3253
14885 N 83rd Pl #103, Scottsdale, AZ 85260

(480) 718-5041
7000 E McDowell Rd #130, Scottsdale, AZ 85257

(480) 553-7603
7225 W Harrison Street, Chandler, AZ 85226

Coaches Choice
Dumbbell Snatch
10 Minute EMOM
6-10 Alternating Dumbbell Snatches
8 Minute EMOM
LIFE: 5 DB Hang Clean +  5 DB Front Squat + 5 DB Shoulder to Overhead
FITNESS: 5 Hang Clean 95/65 +  5 Front Squat + 5 Shoulder to Overhead
SPORT: 5 Hang Clean 135/95 +  5 Front Squat + 5 Shoulder to Overhead



Jump, Jump, Jump, Jump Around!


Strength in Conditioning for Thursday, June 18, 2015

Today is your day to finally get those dubs down pat! Bring your rope and your energy to the gym tonight at 7pm and prepare to surprise yourself at SICFIT Scottsdale’s Double Under Clinic!

Sometimes the difference between a single and a double… or between two unbroken dubs and 20 unbroken dubs… is just a tiny tweak of your technique! Coach Luke and our other SICFIT coaches have a great eye for these things. Come out to this clinic they will help you unlock your potential for more unbroken dubs than you ever thought possible!

After the clinic, keep your rope in your gym bag because  SICFIT is jumping right in our Annual Jump-Rope-A-Thon the very next week! On the 23rd and 24th, all SICFIT Locations will be jumping to raise money for Playworks Arizona — a national non-profit organization working in low income schools to teach kids important life lessons through the power of healthy sports and play.

Refer to the flier below to check out what times this fun (and sweaty) fundraiser is taking place across the various SICFIT locations. You can encourage your friends and family to support each and every single jump of your participation by donating to Playworks in your honor at this link!

Or better yet, invite them to join you and they can get their jump on too! Send them this blog via Facebook or Twitter to invite them!


10 Minutes of Jump Rope Game
50 Strict Pull Ups
12 Minute AMRAP
LIFE: 3 Burpees + 6 Lunges + 9 Sits Ups + 20-30 Second Break
FITNESS: 3 Burpees + 6 Weighted Lunges + 9 Knees to Elbows
SPORT: 3 Burpees + 6 Weighted Lunges + 9 Toes to Bar

5 Foods to Heal Your Gut


Strength in Conditioning for Wednesday, June 17, 2015

“We are what we eat.” This popular saying points to a simple truth that health and wellness begins in the gut. Unfortunately, for many of us who have grown up in the age where fake food is real and real food is for rabbits, our guts have suffered quite a bit and at this point, are likely quite damaged.

Processed foods, foods that are highly acidic, and meats laden with hormones and antibiotics all contribute to poor gut health, which can lead to a host of other health concerns from skin conditions, to autoimmune diseases, to weight gain, to mood instability.

To restore gut health it is imperative to remove and avoid all food toxins. Adopting a “practically paleo” diet like the one endorsed by SICFIT Scottsdale’s Food as Fuel Nutrition Seminars will get you on the right track. (The next Food as Fuel is scheduled for 7/16 at 7:30. This seminar is free and open to both members and nonmembers of the SICFIT community).

Once we illuminate the food offenders, we can begin incorporating foods and supplements that will begin to heal the gut as well:

  1. Fermentable fibers like sweet potatoes, yucca, and yams,
  2. Fermented foods like kefir, yogurt, kamboucha, sauerkraut, and kim chi
  3. Multi-species probiotics
  4. Ph Balancing/alkaline foods like spirulina, kale, spinach, broccoli, and chlorella
  5. High Quality Fish Oil



5 Position Lunge Complex
5 Minute EMOM | 5-8 Tempo Air Squats 50X1in
PVC Pass Through, Around the World, Shoulder Grind
Wall ball Technique
Max Effort Wall Balls
5 Rounds
30 Seconds Slam Ball
30 Seconds Slam Ball Squat
30 Seconds Rest
10 Minute AMRAP
LIFE: 10 Wall Ball Shots + 130 Meter Run or Row
FITNESS: 20 Wall Ball Shots + 130 Meter Run or Row
SPORT: 10 Wall Ball Shots + 130 Meter Run with Med Ball


Double Your Dubs at This Week’s Clinic


Strength in Conditioning for Tuesday, June 16, 2015

Like most things in life, getting good at double unders requires practice. Stringing together 50, 20, or even five dubs in a row isn’t going to happen over night. But the equation is simple, the more training time you spend with your jump rope, the better jump roper you will become.

Let the small break throughs you have in each practice session keep refueling your motivation to keep at it! Maybe you learn that you don’t need to jump quite so high — success! Perhaps you figured out how to keep you arms down by your sides to keep your shoulders from fatiguing — awesome job! Or maybe you realize how helpful it is to find a focal point to look at — major breakthrough!

Know that each one of these double under understandings are getting you closer to your goals, one jump at a time.

To get a jump start on these breakthroughs, join us this Thursday at 7pm for SICFIT Scottsdale’s Double Under/ Jump Roping Clinic!

– Learn Ideal Postures and Mechanics for Jump Roping
– Perfect Your Double Unders, or learn from the start
– Learn techniques to improve workout times
– Great for all ages and fitness levels

 Sign up today by clicking here! 


PVC Work
Build to Heavy 3, 2, & 1 Rep Push Press
8 Rounds
2 Push Press (3 Rep Weight)
5 Touch-n- Go Shuffle Runs 10’
9 Lying Leg Lifts
30 Burpees
30 Second Plank
20 Burpees
20 Second Plank
10 Burpees
1 Minute Plank
Run or Row One Mile



Client Testimonial: Gelie


This month marks a year since I joined SICFIT Scottsdale and I wanted to take a moment to briefly recap the amazing experience it has been!

I “discovered” SICFIT, because one of my Passport members, Jesse Holland, kept showing up at networking events and after one of our conversations I decided I’d go check them out.

Truly, I had NO idea what I was walking into.

I’ve been consistently going to the gym since college and after Aris was born, I “ran” off my baby weight. But timing is everything … and when I met Jesse, I was pretty burned out on my daily routine of “gym and running.”

So when I walked into the SICFIT facility, I very quickly realized this was no regular gym. NICE!

SICFIT is all about Strength in Conditioning. It’s about being fit, being strong and lots of squats wink emoticon It’s more than just a gym … if you embrace it, it truly does become a lifestyle change, even for someone like me, who was already well acclimated to daily exercising.

This was a completely new and different way of working out … and if you know anything about me, you know I like a good challenge! I was “in” from the moment I stepped foot into the door … of course, I didn’t tell Jesse that wink emoticon

I started attending the group fitness and body weight classes and slowly (b/c I’m just kind of slow sometimes), started to learn the skills, proper form and most importantly get stronger. As everyone else, I’m always concerned about getting hurt, so I took my time with everything and really focused on just learning the techniques.

Simultaneously, I also attended the community classes that SICFIT holds about food. I learned all about Paleo and can honestly tell you that when I stick to eating clean, it makes a world of a difference on every aspect of my life. I don’t eat 100% Paleo … but pretty darn close.

About 7-8 months in, I finally felt like I “got it.” At this point, I was familiar with the most basic movements practiced at SICFIT on a comfortable enough level to start experimenting with heavier weight. Once again, I was getting stronger, more fit and more squats. Did I mention the squats?

In January of this year, two of the coolest things happened! I was awarded athlete of the month (what?!?! me??? really??) and passed the Level 1 test. This test is just a fun way (not really fun, lol) to see how fit you are.

It’s a series of 11 movements and some I was totally not comfortable with (70 sec hand stand, 80 squats in 2 min, and 500 unbroken jump ropes) but I decided I’d go for it and see what happens …

I think you can still pass at 80%, but once again, if you know anything about me, you know I don’t do anything less than 100%. That’s just not really an option … so I was really going for it!

I’m still not sure how I did it … but I got my Level 1 band and passed at 100% (including the 500 unbroken jump ropes). Boom! Not a bad way to start the year. It felt pretty amazing!

A year into it, I’ve never been as fit or as strong and I KNOW so much more.

My point in sharing this is because SICFIT has made an awesome impact on my life and I love sharing things that truly matter.

I know what it takes to build, maintain and support a community and the awesome team at SICFIT does this daily, Najla Joy Kayyem, Luke D. Kayyem and the rest of the team …

It’s been an honor and pleasure to be a part of something so cool and should you decided you are ready to do yourself a favor and get into the best shape of your life, I’ll be happy to give you an introduction!

Locations in N. Scottsdale, S. Scottsdale and Chandler.

Thanks for reading the long love letter! wink emoticon


‪#‎sicfitstrong‬ ‪#‎likeagirl‬ ‪#‎cantstop‬ ‪#‎wontstop‬

Happy Birthday Najla!


Strength in Conditioning for Monday, June 15, 2015

She’s the brains and the beauty behind the gym you’ve come to call home. She’s the warm smile who only needs to meet you once to remember your name, your kids names, and what your goals and motivations are for Strength in Conditioning. She is the fire starter leading the way for entrepreneurs to create not only a thriving business, but one that allows them to thrive in their live’s outside of work as well.
To the talented, inspiring, and beautiful wife, mother, friend, business person, and all around shining spirit — Happy Birthday, Najla!
Run + Row + Airdyne + Jump Rope
14 Minute EMOM
Even Minute: 10 Kettle Bell Goblet Squats
Odd Minute: 10 Box Step Up
SPORT: Weighted Step Ups
50 + 40 + 30 +  20 + 10
Double Under or Single Under
Air Squats


Improving Shoulder Flexion for Overhead Lifts


 Strength in Conditioning for Saturday, June 13, 2015

Here’s a quick assessment and corrective exercise for tight shoulders that may be limiting overhead range of motion.  The assessment allows you to see if you have enough shoulder flexion for pullups, presses, and overhead movements.  After taking the assessment – if your range of motion is limited perform the following lat stretch before reassessing your range of motion.



To perform the following assessment stand with your back against the wall.  First note if your low back is in contact with the wall.  If your hips are tilted forward (anterior pelvic tilt) and low back arched (allowing space) – tuck your hips and flatten your low back for the exercise.

Also note if the back of your head is touching the wall and the ease with which your thoracic spine and ribcage are able to maintain this position.  Good anterior core stability is needed for a neutral pelvic and low back position.  Thoracic extension is also required for a stable shoulder blade position to allow for good arm movement.

Slowly raise one arm upward overhead with the palm facing in and the elbow extended.  Note your ability to touch the wall with your arm keeping the elbow extended and low back flat against the wall.

If you are unable to touch the wall, you have limited shoulder range of motion that may be caused by tight lats.



The following stretch releases the broadest muscle of the back – the lattisimus dorsi.  The lats span (on each side) from the hips, to the low back, out to the shoulder blade.  Tight lats can take the hips into an anterior pelvic tilt and produce hyperextension of the low back.  After performing the stretch you can also note your hip and low back position in addition to your shoulder range of motion.

Targeting the Different Lat Fibers

The lat stretch has three positions: a forward lunge that targets the upper lat fibers (by the scapula), a side lunge that targets the lower lat fibers (by the hip), and in-between position that targets the middle fibers. The motion for the stretch will come from the hips as the band tractions the shoulder (decompressing the shoulder joint).


PNF involves a 3-5 second contraction (on the inhale) followed by a relaxation (on the exhale) into a deeper range of motion.  For the forward lunge the contraction will come from the shoulder blade – as you pull the scapula down the back.  Inhale and hold the shoulder blade down, then exhale and take the hips back as you reach out with the arm.  From the side lunge position you will pull the ribcage down to the hips, before exhaling and taking the hips out to the side as the arm reaches over.

After performing the lat stretch reassess your shoulder flexion – you will find that it is easier to get your arms overhead and maintain a neutral low back position.  Strength the new range after stretching with overhead lifts.

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


2 Minutes Jump Rope
2 Minutes Row
Run big lap
Handstand Progression
Ring Tuck + L-Sit
Tabata Mash Up
Sit Ups
Push Ups
Heave Sleds
Walking Rest

That Awkward Moment When you Lift a Stone From Ground to Shoulder


Strength in Conditioning for Friday, June 12, 2015

It’s one thing to lift heavy when we’re working with a barbell. It’s familiar, easy to hold on to, and designed to be tossed around. But what happens when mwe need to move an awkward piece of furniture or put our luggage in an overhead storage compartment on a plane?

We may have the strength to do these tasks from our barbell work, but do we have the functionality? Do we know how to best position our bodies around these awkward objects to lift them safely and efficiently?

If you workout at SICFIT Scottsdale — the original Functional Fitness Gym in Arizona — you do! In today’s workout especially, functional fitness takes center stage because today we will be play with some Atlas Stones! You know, those big cement stones you’ve seen on TV where half human/half hulk men and women throw em’ around in Strongman competitions.

By working with these stones we transfer the skills we’ve learned in our barbell lifts into lifting randomly shaped objects — which we are more likely to come across in our day to day lives. So not only will you be getting a great workout, but you’ll be making your life more functional as well!


10 Minutes of Jump Rope
Minute 1 = 1 Burpee
Minute 2 = 2 Burpees
… All the way to 10
Atlas Stones Skill
10 Minute EMOM
3-6 Atlas Stone Ground to Shoulder
100 Push Ups
75 Air Squats
50 Sit Ups
25 Burpees
900 Meter Run or 1k Row
LIFE: 25 of Each Movement | 2 Rounds


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