Post Workout Protein Pointers From Coach Najla


Strength in Conditioning for Saturday, July 11, 2015

Muscles need protein for recovery and growth, and the best time to deliver protein is right after a Strength In Conditioning session. Fueling muscles immediately after intense exercise stimulates both repair and growth.

However, the type, amount and timing for consumption of protein depends on whether your goal is fat loss, performance improvements or muscle gain.

Quantity needed is also greatly impacted by your size and the type of workout you perform. Your best bet? Consult with a nutritionist or personal trainer to discuss your situation and goals.

In the meantime, remember muscles don’t care if your protein comes from a hard-boiled egg, glass of chocolate milk or a protein shake as long as the source is “clean” and the protein “complete”.

Best Protein Options

  • Hormone free whey (dairy) protein isolate
  • Egg protein
  • Leaner cuts of meat (chicken, turkey, deer, beef)
  • Protein shake

Najla’s Favorites

  • Bacon Wrapped Sweet Potatoes
  • Protein Packed Paleo Cookies
  • Egg Quiche Cups
  • Turkey Roll-Ups with Cucumber and Avocado

More isn’t always better. Muscles only need 20 to 30 grams of protein for amino acids (the building blocks of muscle). Anything additional is waste.

Losing Weight?

If you are you trying to loose weight, wait 45 minutes post workout to consume anything. When you do eat, it should be real food – such as a balanced zone (protein, fat, carb) type of meal.


Snapshot of the Kayyem’s Kitchen!

Big, Fun, Dynamic Warmup!
8 Minutes: 100 Meter Alternating Partner Rows
Movement Prep
WOW #13
12 Minute AMRAP
LIFE: 3 Deadlifts + 5 Burpees + 7 Lying Knees to Elbows
FITNESS: 3 Deadlifts 135/95# + 5 Burpees + 7  Leg Raises Hanging from Bar
SPORT: 3 Deadlifts BW/ 80%BW + 5 Burpees + 7 Toes to Bar


What’s In Your Medicine Cabinet?


Strength in Conditioning for Friday, July 10, 2015

This 4th of July weekend I was at someone’s house and opened the pictured medicine cabinet.  Hoodia if you want to suppress your appetite, and anti-diarrheal pills if you eat too much.  If your head is throbbing or your ears are ringing; if you are coughing, inflamed, and or in pain – there is a remedy.  Even sleep pills if you want to “Knock Yourself Out.”

But what does that say about your perspective and approach towards health?  Are you planning to cope with an ailment or do you have healthy habits in place that extend beyond the gym or kitchen?

While you may be on point with your training and dialing in your nutrition – this week take some time to improve one other aspect of your health.  Below are some ways to improve your quality of sleep – you can find out more in this great book.

While most people fail to get 7-9 hours of sleep on a consistent basis – here are some three recommendations to optimize sleep.

Pitch Black Room at Night

The most important sleep factor is how dark your sleep area is – the room should be pitch black.  External light can be blocked with a blackout curtain whereas internal light (clocks, chargers, VCR, etc) can be blocked with black electric tape.

Avoiding Blue Light Before Bed

Sleep is governed by hormones; melatonin secretion at night prepares us for sleep, whereas cortisol levels should be low at night and high early in the morning.  Avoiding blue light that is emitted from computers and hand held devices an hour before bed supports normal hormone secretion so we can fall asleep.  If you have work to do late at night, consider using a program like F.LUX (link) that changes the color emitted from your electronic device.

Morning Sun Exposure

Sun exposure in the morning helps us maintain our circadian rhythm.  Lack of natural light exposure during the day and artificial light into the evening disturbs this rhythm.   One great tool for people that are not able to wake up to natural light is a wake up light (link).  Thirty minutes of light exposure before the alarm goes off is a much gentler way of waking up – then spend some time outdoors during lunch and watch your sleep cycle improve.

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

Related Resources

Sleep Smarter: 21 Proven Tips to Sleep Your Way To Better Health
Dr. Mercola: How the Cycles of Light & Darkness Affect Your Wellbeing

4 Minute Row + 3 Minute Jump Rope
2 Minute Burpee + 1 Minute Reverse Lunge
Power Clean Progression
8 Minute EMOM
3 Deadlift + 2 Power Clean + 3 Front Squat
1 Minute Plank from Hands
1 Minute Plank Right Side
1 Minute Plank Let Side
1 Minute Plank Forearms
1 Minute  Plank Push Up


Muscle Up Clinic Tonight!


Strength in Conditioning for Thursday, July 9, 2015

Is today your day to finally get on top of those rings? Even if you don’t go home with your first muscle up tonight, attending SICFIT Scottsdale’s Muscle Up Clinic will definitely get you closer!

Join us tonight at 7pm for a specialty class focused specifically on the muscle up. In tonight’s clinic you will learn the ins-and-outs of proper technique and receive lots of coaches’  feedback on exactly what you need to focus on to help you get over the rings for you first time, or to help you make your muscle ups more efficient.

This clinic will be informative, hands-on, an fun! So come hang out on the rings with us tonight! Who knows, you might go home a member of the muscle up club!


1k Row or 900 Meter Run
10 Curtis P’s w/ Barbell
5 Rounds
10 Lying Knees to Elbows + 10 PVC Overhead Squats
50 Pull Ups for Time | 5 Push Ups Every Break
11 Minute AMRAP
5 Burpee + 7 Push Press + 9 Push Ups
LIFE: 1 Round Fast + Rest 1 Minute, Repeat
FIT/SPORT: 95/65


Rowing – Total Body Training

Strength in Conditioning for Wednesday, July 8, 2015

When it comes to full body workouts, we kinda know our stuff here at SICFIT Scottsdale. In fact, as the original functional fitness gym in the Phoenix Valley, there aren’t very many exercises we do that don’t benefit the entire body.

But out of all the full body functional movements we do — from burpess, to snatches, to toes-to-bars — there is one that is the pinnacle of all our total-body torture methods. Er… training methods! We meant to say training methods!

For us at SICFIT, this all-in-one workout is the rowing machine. Targeting nearly every muscle group in the body, a few minutes on one of our rowers will leave your legs shaky, your arms feeling like jello, and your back and core sore and your heart rate raging!

And if you’re thinking this sounds like a bit to much to handle, thinking again! Just like all of our exercises as SICFIT Scottsdale, you control the intensity. We do encourage you to push yourself to get the most out of your workout, but we also acknowledge and respect that this looks different for each and every individual.

Another reason we love the rowing machine at SICFIT is because it can be used to help our members achieve all sort of fitness goals, whether you are trying to lose weight, strengthen and build muscle, or are an athlete in training — the rower can help you get there!

We incorporate the rowing machine into our warm ups and conditioning programming several times a week.  To see these rowers in action and to try one out for yourself, give us a call at 480-922-3253 and schedule your free intro session!


Dynamic Movement
5 Minutes
30 Seconds: Sit Ups & Pelvic Thrusts
5 Rounds
10 Stiff Legged DB Deadilft (31×1)
21 Air Squat AFAP
5 Broad Jump| LIFE: Lunge in Place
2 Minute Walking Rest
3 Rounds
250 Meter Row + 15 Kettle Bell Swings
LIFE: Russian Swings
FIT/SPORT: 55-75


3 Fitness Options to Turn Tuesday Into Your Highlight of the Week


Strength in Conditioning for Tuesday, July 7, 2015

When is the last time that you looked forward to a Tuesday?

If you’re answer sounds something like, “Uhhhhh?” or “I haven’t the slightest clue,” Or “Never,” it’s about time for all that to change!

The spice of life is all about trying new things and constantly learning, growing, and evolving. At SICFIT Scottsdale we take this philosophy to heart and are constantly switching things up to challenge our members in new and interesting ways.

We offer several different training options to suit various lifestyles, fitness goals, and personal preferences.

  • The first training option is participating is group classes. In this option you will workout along side of your classmates during one of our general fitness classes that run throughout the day. Each class is always facilitated by one or several coaches who provide over all instruction as well an individual guidance. This option is great for all levels of fitness and experience.
  • The second training option is to work individually with one of our expert coaches in our private training program. With this option, you and your coach will work together to devise an over all health and fitness plan that is based off of your individual goals and needs. This option is the perfect fit for you if you are working towards very specific goals or prefer training outside of group settings.
  • Finally, in our corporate/organizational wellness option, our expert coaches come to your business or organization to provide fitness training that is proven to increase employee/member health, happiness, and intrinsic motivation and satisfaction! Each company’s/organization’s training plan is designed based on their specific goals and needs.

Follow this link to read more about these three fitness options and then call us at 480-922-3253 to get started!

Ranger group 3

1k Row
Dynamic Movement for Hips and Shoulders
2 Times Through with Increasing Weight
2, 4, 6, 8
Back Squat
Ring Row
Single Arm Russian Kettle Bell Swing
2 Minute Rest After Each Full Set
FITNESS: American Swing + Negative or Strict Pull Up
1 Minute Max Push Ups
5 Minute EMOM
1/2 Max Push Up Score


Bigger, Faster, Stronger Teen Summer Camp


Strength in Conditioning for Monday, July 6, 2015

The most valuable lessons we learn in life happen through facing challenges. SICFIT Scottsdale believes that we learn best in these challenges when we have an encouraging community behind us, supporting us along the way.

SICFIT Athletes of all ages, ability, shapes, and sizes get to experience this week in and week out in our Strength in Conditioning facilities across the nation. And starting this week at SICFIT Scottsdale, we get to offer this same transformative environment to our teens in the Bigger, Faster, Stronger Teen Summer Camp.

Everyday this week from 9am to 12pm, teens ages 12-17 will face physical and mental challenges related to teamwork, leadership, integrity, and communication. By teaching our kids these lessons through functional fitness, we don’t only develop and train their bodies, we also develop and train their character.

If you want your teen to get in on this action, click here to sign them up!


3 Rounds
Mobility in Movement
Barbell Strength Progression
100 Single Jumps
3 Rounds
3×10 Leggels
8 Perfect Air Squats with 3 Second Hold at Bottom
3 Rounds
Dumbbell Superset with Progressive Weight
10 Each: Press + Curl + Push Press + Hammer Curl
Rest 1-2 Minutes
6 Rounds
30 Seconds Max Air Squat + 30 Second Rest
30 Seconds Max Burpee + 30 Second Rest
1 Minute Rest


The Benefits of Foundation Training

Strength In Conditioning For Saturday, July 4, 2015



What is Foundation Training?

Foundation Training is a training system that focuses on strengthening the back of the body to eliminate chronic pain and restore normal movement. Eric Goodman, developed the approach based on his experience treating patients as a chiropractor and trainer noting that, “Ninety percent of people with back pain symptoms will feel better within two months, no matter what treatment is used, but the pain will return.”

His training system restores movement and muscle function to eliminate chronic pain by strengthening the back of the body.  A key component to upright posture and lumbar spine health is learning to avoid lumbar flexion and restore movement through the hips.

The graphic below is an illustration of what Tom Myers refers to as the superficial back line.  Many of the movements in the program strengthen the superficial back line as well as the glutes and lats – muscles that extend the body and decompress the low back.



The book outlines three workouts that last about 20 minutes.  The first workout is meant to eliminate back pain and focuses on five positions including the foundational exercise, “The Founder.”  The workouts can easily be incorporated into an existing training program and used as a warmup or cool down from exercise.

The video above is a sample Foundation Training workout.  For more information see Dr. Mercola’s blogs on Foundation Training below. Eric’s book, “Foundation” can be purchased here (available on a kindle or ipad). I highly recommended his simple and effective training system for back health and good movement mechanics.

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

Foundation Training Related Resources

Foundation Training Website

Dr. Mercola: Foundation Training Can Help You Maximize Strength

Dr. Mercola: New and Revised Foundation Training Exercises

Breaking Muscle: Foundation Training – Relieve Pain & Improve Performance

2 Minutes Row + Run + Airdyne
Rope Climbs + Squats
Stones/ Heavy Medicine Balls
10 Push Ups + 20 Meter Sprint
9 Push Ups + 20 Meter Sprint
8 Push Ups + 20 Meter Sprint
7 Push Ups + 20 Meter Sprint
…. All the Way to 1 Push Up
5 Air Squats + 30 Single or Double Unders
10 Air Squats + 30 Single or Double Unders
15 Air Squats + 30 Single or Double Unders
20 Air Squats + 30 Single or Double Unders
25 Air Squats + 30 Single or Double Unders
300 Meter Row + 10 Burpees
200 Meter Row + 20 Burpees
100 Meter Row + 30 Burpees


Training Static Holds With Ring Tucks


Strength in Conditioning for Friday July 3, 2015

At SICFIT Scottsdale we use all sorts of training methodologies to enhance our fitness and produce the results we want. One such methodology is becoming increasingly popular. It is an offshoot combination of basic gymnastics and bodyweight exercise. It’s called Static Exercise.

Static Exercise involves holding a “position that is mechanically disadvantaged for timed sets.” An example of this could be something as basic and simple as a plank, to something as challenging and impressive as a full front lever.


Full Front Lever Performed By Mike Fitch

As with all of the skills we work on here at SICFIT Scottsdale, we work in progressions. Static Exercise lends itself well to this learning style, as each position can progressively become more and more challenging by making it more “mechanically disadvantaged.”

Today we start with one of the most basic holds, the Ring Tuck. By training and increasing our capacity for this static hold ,we are building ourselves up to be able to tackle those that are more difficult.

Once you’ve mastered the ring tuck, start working on your ring L-sit. From there you can progressively start to challenge your position, working your way up to achieve some of the most impressive, gravity defying holds out there!

300 Meter Run
3×10 Push Up + Air Squat + Sit Up
Walk Lap as Class
4×10 Ring Row | 1 Minute Rest
4×5 Ring Push Ups | LIFE: Negative Push Ups | 1 Minute Rest
4 Max Ring Tuck Holds | 1 Minute Rest
4×10 Dumbbell Super-set: Lateral Raise + Bicep Curl + Front Raise + Hammer Curl | 90 Second Rest
3-5 Minute Walking Rest
12 Minutes
20 Seconds ALL OUT Row
40 Seconds EASY Row


Bodyweight Fitness Benefits + Free Class!


Strength in Conditioning for Thursday, July 2, 2015

If you think you need to lift weights to be fit, think again! Bodyweight exercise is one of the most effective forms of training to achieve all sorts of fitness goals.

  • Increased strength and stamina,
  • Weight loss,
  • Stronger core,
  • Better balance and coordination,
  • Muscle tone,
  • Increased energy,
  • Healthier heart and lungs,
  • Ability to rehab old injuries,
  • Safe for all levels of fitness.

These are all benefits you can look forward to from bodyweight training.

SICFIT Scottsdale is bringing these benefits to the community with a FREE bodyweight fitness class at the Athleta Store at the Kierland Commons — Sunday Funday Sweat and Shop! These classes will be held July 12th, August 16th, September 13the, and October 11th at 11am. Keep Bring the whole family, as this workout is suitable for all ages and fitness levels!

After the workout, ask your SICFIT coach about the bodyweight fitness classes we hold each week at our several valley locations. And if you are looking to lift, we offer plenty of that too! Talk to your coach about signing up for a free intro session!

Looking forward to seeing you all at Athleta, Sunday July 12th!

Athleta Flyer


PVC Mobility
Press Progression.
Barbell Complex: 1 Power Clean + 2 Front Squats + 3 Shoulder to Overhead
1 Barbell Complex EMOM for 15 Minutes
LIFE: Sub Hang Power Clean + Push Press
30 Push Press + 10 Burpees Over Bar
20 Push Press + 10 Burpees Over Bar
10 Push Press + 10 Burpees Over Bar


Strength Is…


Strength in Conditioning For Wednesday, July 1, 2015

Strength is the confidence of knowing you can achieve anything you set your mind to.
Strength is gracefully facing and overcoming challenges.
Strength is not needing anyone’s help — for anything — but being open to receiving it.
Strength is putting yourself, your health, your wellbeing first — so that you can give more to the world around you.
Strength is beauty that doesn’t wash off in the shower and can’t be bought in a trendy boutique — but pervades every cell in your body.
Strength is living fearlessly, loving ferociously, and learning something new every single day.
This is the kind of strength we harness at SICFIT. Come it experience it for yourself with a free introductory session by calling 480-922-3253.
For a little more inspiration, watch this video interview with some of the strong women of SICFIT. You can find these women and women like them in all of our classes, but especially in our women’s only classes, offered Tuesdays and Thursdays at 9:30am.

10 Minutes
Air squats + Push Ups + Burpees + Dynamic Movement
5 Rounds
5-8 Bench Press
5-8 Single Arm Dumbbell or Kettle Bell Row
5-8 Dumbbell Hang Power Clean
5 Burpees | LIFE: Walk Out Burpees
10 Strict Sit Ups | LIFE: Crunches
20 Flutter Kicks Each Leg | LIFE: 10-30 Second Plank
3 Minute Walking Rest
1600 Partner Row Sprint
*Split Any Way


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