Three Alternatives to Foam Rolling Your IT-Band


Strength in Conditioning for Friday, March 13, 2015

If you have ever tried foam rolling your it-band to eliminate knee pain or it-band tightness – you probably know it hurts like hell!  While some gym members may benefit from some light rolling to reset neural tension (do it like this), here are three alternatives that you may find better results with…


Three Alternatives to Eliminate Knee Pain

  1. Optimize Foot/Ankle Function
  2. Get Your Glutes Firing
  3. Train for Dynamic Alignment

Why is my it-band tight?

Knee pain is often the symptom of hip or ankle dysfunction.  Poor ankle range of motion can cause knee problems, especially the tendency to collapse the medial arch of the foot during squats or running.  When the arch collapses the knee does not track properly inline with the foot and is commonly seen collapsing inwards during squats.

A common pattern that runners face is the arch collapsing, lower leg rotating inward, and knee collapsing inward.  These three motions (see below) irritate the it-band.  This can be the result of fatigue after prolonged running, but is often the result of weak/inhibited glutes.



Glute Activation: Hip Hinge & Lateral Band Steps

The glute max externally rotates the knee and the glute medius abducts the knee countering the actions we don’t want in the pattern above.  The single leg hip hinge pattern trains the medial arch, knee stability, and the glutes – making it a great exercise to train dynamic alignment.  Lateral band steps are another great exercise to integrate glute activation and foot strengthening .

As for the foot itself – check out this intrinsic foot strength video by Dr. Andrea Spinea.

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

Related Resources

Breaking Muscle: Your IT-Band is Not the Enemy

Dean Somerset: Knee Pain – I Bet It’s Your IT-Band

Dr. Andreo Spina: Intrinsic Foot Strength 

5 Rounds
Walk Small Lap + Run Small Lap + 20′ Bear Crawl
2 Rounds
20 Push Ups + 20 Sit Ups + 20 Air Squats + 20 Lunges
Turkish Get Up
8 Minute EMOM: 3-5 Front Squats
6 Minute EMOM: 3-5 Strict Press
6 Minute EMOM: 3-5 Back Squat
8 Minute EMOM: 3-5 Push Press
I Minute Airdyne AHAP*
*as hard as possible!


A Mantra for Practice, Progress, and Positivity


Strength in Conditioning for Thursday, March 12, 2015

Check out this impressive video of Coach Luke performing a wicked combo of double unders and muscle ups… that just happens to also be today’s workout.

For some of us, this video may seem a bit intimidating, inspiring thoughts of, “Wow. I’m not sure I could ever be capable of this.”

If this sounds familiar, let me offer a bit of wisdom, put forth by Sri Krishna Pattahbi Jois, one of the leaders of modern day yogic philosophy:

“Practice, and all is coming.”

Little by little, bit by bit, when we apply focus, positive energy, and dedication to any goal, all we must do is show up and our goals are already ours.

Muscle ups and double unders included.

At SICFIT Scottsdale, we put this philosophy into action with our LIFE | FITNESS | SPORT programs.  Each program is designed to help people of all fitness levels progress within and through each of the three segments, incrementally and at their own pace.

Your intimidation is only holding you back. Start where you are, believe that your goals are possible, and keep on practicing.

Partner Stretch
Band Mobility
Foam Roll
Muscle Ups
Curtis Ps
LIFE: 3-5 Hang Clean with PVC or Barbell | 3-5 Sets
FITNESS: 3-5 Reps | Build Each Round
SPORT: 5 – 4 – 3 – 2 – 1 | Build Each Round
50 Unbroken Double Unders + 5 Unbroken Muscle Ups
40 Unbroken Double Unders + 4 Unbroken Muscle Ups
30 Unbroken Double Unders + 3 Unbroken Muscle Ups
20 Unbroken Double Unders + 2 Unbroken Muscle Ups
10 Unbroken Double Unders + 1 Unbroken Muscle Ups
LIFE: 5-10 Rounds: 10 Single Jump Ropes + 5 Ring Rows
FITNESS: 5 Rounds: 50 Single Jump Ropes + 5 Double Unders + 5 Muscle Up Progressions


Building Strong Bodies and Minds at Scottsdale Quarter


Strength in Conditioning for Wednesday, March 11, 2015

“Anima Sana In Corpore Sano”

This latin phrase meaning, “a sound mind in a sound body” resonates strongly with SICFIT Scottsdale’s core philosophy of building physical and mental toughness through functional fitness.

These latin words of wisdom also create a well known acronym that you just may have heard of… ASICS.

SICFIT Scottsdale will start sharing more than this body-mind-and-spirit philosophy with ASICS. Starting this Thursday, we will also be sharing a free fitness class with them!

Join the SICFIT crew over at the ASICS store in the Scottsdale Quarter every Thursday at 6:30pm to get in on the action! Leave sweaty, knowing that you got a great workout to develop that strong body and mind!

Send this link over to your friends and family who might like to join you!


5 Rounds
30 Seconds at Top of Push Up
30 Seconds at Bottom of Squat
500 Meter Row
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups


Sugar Addiction… It’s Real!

Strength in Conditioning for Tuesday, March 9, 2015

With the SICFIT Scottsdale, Paleo Spring Leaning Nutrition Challenge a few days underway, many of us are beginning to our bodies detoxing the harmful substance we are used to consuming. Of these substances we are avoiding for the next six weeks, we may find the most difficult one to abstain from is sugar.

According to Jordan Gaines Lewis, Doctoral Candidate at Pennsylvania State College of Medicine, an increasing number of neuroscience evidence is showing that sugar is addictive.

Similar to drugs, consuming sugar releases the neurotransmitter, dopamine, into the brain, signaling a feel good response. Over time, the dopamine receptors require more and more sugar to excite the same reaction.

Enter the late-night sweet-tooth cravings. The desperate attempts at using sugar for energy. And countless other unhealthy relationships with this sweet substance.

The key to breaking any bad habit, though difficult at first, is quite simple. Abstain.

Lucky for us, our Paleo Spring Leaning Challenge specifically requires no sugar for the next six weeks. By that time, much of our physical addiction to sugar will be long gone, as our brain’s dopamine signaling will have largely returned to equilibrium.

Even when the challenge is over however, be mindful about when and how you chose to reintroduce sugar into your diet, if at all. Perhaps we choose to save the sweet treats for special occasions only. Or maybe we choose to only enjoy naturally occurring sweet foods found in nature, such as fruit and dark chocolate.

It’s amazing how sweet these foods can taste when our brain’s aren’t overloaded on that white stuff.


Squat, Hip, Calve Mobility
PVC Shoulder + Lat Mobility
8 Rounds: 30 Second Row Easy + 10 Second Row Hard + 30 Second Row Easy
Row :30 easy :10 hard :30 easy x8 min
Goblet Squat + Bench press
5 Rounds
Bench | LIFE: 8-10 | FITNESS 6-8 | SPORT 4-6
8 Tough Goblet Squats
50 Second Row for Max Distance
3 Minute Walking Rest
5 Minute AMRAP
30 – 20 – 10
Walking Lunge + Push Ups


Just Jerkin Around


Strength in Conditioning for Monday, March 9, 2015

SICFIT Scottsdale doesn’t jerk around when it comes to Olympic Weightlifting!

Today we will spend the majority of our class drilling body position, bar path, explosiveness, and timing in the Power Clean an the Jerk.

Check out the video below for some helpful tips to marinate on before you hit your Jerks in class today. Pick out one or two technique gems from Burgener and use our lifting sesh today to start mastering them.

Driving the bar off of your body and keeping your shoulders stacked over your hips might feel strange at first. But once you iron that motor pattern into your kinesthetic memory, jerking the “wrong” way will slowly become even more strange than how these cues feel today.
Happy lifting!
Barbell Progression
25 Minutes to Find Heavy Single Power Clean
15 Minutes to Work on Jerk Technique
5 Minute EMOM
5-10 Burpees


SICFIT Scottsdale runs in it’s first ultra marathon this weekend in the White Tank Mountains.

How much do you know about yourself if you’ve never ran an Ultra marathon before?
Do you even run bro? Welcome to Zombie rule #1 cardio. Zombies live a very active lifestyle, so should you!


I have always been a fan of finding humor in any and all situations good or bad including self admitted events like runs, races, rucks, marathons and now Ultra Marathons. Let me start out by saying thank you Coach Sean for suggesting this race a few months ago. I really have been looking for something new and exciting and some what torturous to put my mind, body and soul through for one fourth of the day. If you are new to the Endurance world an Ultra marathon is any distance over the traditional 26.2 miles. Most Ultra marathons are 50 kilometers (31.069 mi), 100 kilometers (62.137 mi), 50 miles (80.4672 km), and 100 miles.  This race runs through the White Tank Mountain regional park in Waddell, Arizona with elevation changes that go from 1,500 to 3,000 feet.


Sean and I will be joined by KOKORO 34 graduate and pain fitness junky Paul D. who loves a good time trekking through the desert with his buddies on a gorgeous Saturday in March. I can honestly say I am very excited to test this distance out and see what my body is capable of handling. More importantly is the psychology and “Jedi mind training” as I like to call it that no doubt becomes the most difficult thing to manage in long runs. My mantra the past few weeks has become something I repeat in my mind over and over again. HEAD | HEART | LUNGS | LEGS repeat HEAD | HEART | LUNGS | LEGS as I take each step forward it allows me to do a self diagnostic check on everything that’s happening inside of me. Along with hydration and nutrition we have really been learning how well our bodies handle the high stress environment for prolonged periods of time. For this we called in Bill Ditman our resident Ultra Runner and SICFIT Scottsdale Ambassador. Bill’s advice was simple “Drink and eat” often and early before you may think you need it. Stick with whole foods like fruit, nuts, seeds and jerky over synthetic foods like goos, gels, powders and ready made drinks. You will use both but avoid the latter as long as possible. If you are interested in learning more about SICFIT Scottsdale’s endurance program talk to Coach Sean or myself and we can get you linked in with our long distance community.


If you need new shoes and want the best customer service along with the greatest product I have ever experienced YOU MUST GO SEE Linda des Groseilliers at Fleet Feet Sports in Scottsdale. 480.907.6699. Linda had everything in stock that I needed and had me in a specific trail running shoe to with stand the 32 miles.
Thank you so much Linda for getting me ready for my first Ultra marathon race.


Spring Leaning Starts Today!


Spring is the season of growth and transformation. And I’m not just talking about the dessert blooming with color and the newborn wildlife. I’m talking about us!

And with SICFIT Scottsdale’s Spring Leaning Nutrition Challenge kicking off today, this Spring is sure to bring lots of positive changes to you and your family’s life!

Make sure your are at the gym by 9:00am this morning to get in on all the action. Check out the following timeline for the challenge itinerary:

Saturday, March 6th

9:00am – Overview and Packet Review
9:30am – Measurements and Weigh-In
10:00am – Body Weight Workout
11:00am – Grocery Store Tour (Trader Joe’s 755 E Frank lloyd Wright Blvd)

Saturday, April 18th

9:00am – Measurement ans Weigh-In
10:00am – Body Weight Workout
11:00am – Winners Announced!

Remember, in this challenge you will get out what you put in. When temptations creep in and saying no gets difficult, stay committed, consistent, and remember all the reasons you joined this challenge in the first place. Keep these in the forefront of your mind and by mid April, you will surely see huge Spring transformation!




Another Reason to Squat: The Squatty Potty


Strength in Conditioning for Friday, March 6, 2014

The squat is a fundamental weightlifting exercise; it is a part of every well-rounded fitness program.  The squat is also more than just an exercise found in the gym. It is a natural resting position that supports ankle and hip flexibility.  While young children spend plenty of time crawling, squatting, kneeling, and running – adults who sit or stand all day need to spend time in the gym to ‘put themselves’ back into natural positions.

While most of us spend time squatting in the gym there is a crucial function of the squat that we have completely forgotten about – squatting in the bathroom!

Many top fitness professionals (such as flexibility expert Chris Frederick, author of Stretch-to-Win and world renowned running Coach Brian MacKenzie) and are advocating natural elimination strategies. (Check out MacKenzie’s homemade version here.)

The typical seated position on the toilet is unnatural and contributes to a number of health problems.  The natural position for elimination is a squat; which allows us to fully relax and not strain the colon.

The squatty potty is an easy solution to this problem – putting us back into a naturally relaxed position for optimal performance!



The simple knowledge of getting our knees up while going to the bathroom made a remarkable difference. We searched and searched but we could not find a good solution for putting us into a squatting position while using our toilet. After trying different stools, books and buckets – not to mention stubbing our toes many times (especially in the middle of the night) we decided to take matters into our own hands. That’s when we came up with the Squatty Potty® toilet stool.

Squatty Potty wraps perfectly around your existing toilet and easily stores out of the way when not in use. We designed, created, tried and tested, and then did it again and again. We thought of everything to make your bathroom experience better and more enjoyable. Squatty Potty is the perfect height, shape and design to work with any toilet. It’s comfortable, ergonomic, easy to use, attractive and affordable. Success! – From the Squatty Potty® website

As for your squatting inside of the gym – this week pick up a kettlebell and incorporate a set of goblet squats into your warmup.


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

Related Resources

Mark’s Daily Apple: Why Squatting is So Important
Squatty Potty Website
FlexibilityRx: Squat Therapy Series 



Coaches Choice Outdoor Warm Up
Rope Climb Tutorial
8 Rounds
30 Seconds of Ball Slams
30 Seconds of Mountain Climbers
30 Seconds Rest
2 Small Laps as  Class

2 Small Laps as  Class


We Are Renegades


Strength in Conditioning for Thursday, March 5, 2015

At SICFIT Scottsdale we embrace our renegade status. Here’s why:

We are renegades against the health and fitness status quo.  We don’t just seek avoidance of disease. We seek the pinnacle of our human potential.

We are renegades against the fitness industry. We do what works, our way, and we don’t care what anyone has to say about it.

We are renegades against the notion that we can be beaten. We prove, workout after workout, that even in the face of challenge, our spirit will never give up.

Oh yeah… and we do renegade push ups. ;)

As the renegades of the fitness industry, SICFIT Scottsdale will continue to take the road less traveled. And we will continue to lead the way in this evolution of fitness.


Ankle & Calf Mobility
10 Sets: 1 Minute of Rope Climbs + 30 Seconds Rest
Seated Dumbbell Press | LIFE: 10-12 |FITNESS: 8-10 | SPORT: 5-8
4 Sets: 5-8 Single Arm Dumbbell + 90 Second Rest
5 Sets: 3-5 Renegade Push Ups
500 Meter All Out Row


Fitness Starts in the Gut


Strength in Conditioning for Wednesday, March 4, 2015

Like my doctor says, “It all comes back to the gut.”

The point she is getting at is that when it comes to physical and mental health, personal fitness, and overall wellbeing, nutrition is the most fundamental building block.

From this perspective, we can think of nutrition as the energy that fuels our efforts towards a healthy lifestyle. When we put good energy in, we get good energy out. If we put bad energy in… well, you get the idea.

Come learn which foods give your body the best energy this Thursday at 7pm at SICFIT Scottsdale’s Food as Fuel Seminar. We will cover the Paleo basics and explain why our bodies love this kind of fuel.

Then, put all the information you learn into practice in our Spring Leaning, Six Week Nutrition Challenge that starts two days later.

Here are the details of the challenge:

The challenge begins on 3/7 with prelims and program overview at 9am. Then at 9:30 we will take body measurements and do weigh-ins, followed by a bodyweight workout at 10:00am. At 11:00am we will met at the Trader Joes at 7555 E Frank Lloyd Wright Boulevard, for a grocery store tour complete with tips on how to make healthy choices while surfing the aisles. The challenge will continue for six weeks where you will track your nutrition and score each day with our point tracking system. You will also receive weekly recipes and tips along with group acceptability and reinforcement. On April 18th we will reconvene  at the gym to redo our measurement, weigh-ins, and workout and announce the winners!

Sign up for the SICFIT Scottsdale Spring Leaning challenge today!

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Row + Run + Airdyne
Dynamic Movement
10 Burpees
300 Meter Run or Row
30 Push Ups + 30 Air Squats + 30 Sit Ups
600 Meter Run or Row
20 Push Ups + 20 Air Squats + 20 Sit Ups
900 Meter Run or Row
10 Push Ups + 10 Air Squats + 10 Sit Ups
10 Burpees
LIFE: 150 Meter Row + 10 Push Up + 10 Air Squat + 10 Sit Up
Row 5-10 Minutes
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