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!

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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.

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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.

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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.

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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!

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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!

 

PROPER TOILET POSTURE MAKES ALL THE DIFFERENCE

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™ – www.FlexibilityRx.com

Related Resources

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

Squatty-Potty

 

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WARMUP
Coaches Choice Outdoor Warm Up
Rope Climb Tutorial
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CONDITIONING A
8 Rounds
30 Seconds of Ball Slams
30 Seconds of Mountain Climbers
30 Seconds Rest
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WALKING REST
2 Small Laps as  Class
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CONDITIONING B
Sleds!

WALKING REST
2 Small Laps as  Class
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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.

 

WARMUP 
Ankle & Calf Mobility
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CONDITIONING A
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
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CONDITIONING B
500 Meter All Out Row
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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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WARMUP
Row + Run + Airdyne
Dynamic Movement
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CONDITIONING
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
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COOL DOWN
Row 5-10 Minutes
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Head Start on Summer Activity Planning

 

Strength in Conditioning for Tuesday, March 3, 2015

Figuring out our kid’s summer plans is similar to planning for the holidays. The sooner we get it done the better! If we wait till the last minute, that perfect gift might be sold out, or the summer camp our kiddo has been talking about since school started might get booked!

If that summer camp they can’t stop talking about is SICFIT Scottsdale’s Lil Beasts Kids Camp or the Teen Sports Performance camp, now is the time to lock in your child’s spot!

And if your kiddo missed out on the action last year, take this opportunity to sign them up now to make sure they don’t miss out two years in a row!

Follow the links below to get a jump start on your child’s summer activities and then check out the video for Fox 10’s feature story on our camp last year!

Lil’ Beasts Summer Camp Session 1

Teens Sports Performance Camp

WARMUP
Up Dog
Down Dog
Walk Out
Push Up
Plank
5 Position Lunge
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MOVEMENT PREP
Kettle Bell Swing
Push Press
Ring Row
Burpee Box Up
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CONDITIONING
Minute 1-8: 8 Russian Kettle Bell Swings
Minute 9-16: 6 Push Press
Minute 17-24: 10 Ring Row
Minute 25-29: 4 Burpee Box up Step Down
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STRETCH
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Six Helpful Nutrition Quotes

 

Strength in Conditioning for Monday, March 2, 2015

“You are what you eat.” ~ Miss Piggy

“Good food. Good mood.”

“If you can’t read it, you can’t eat it.”

“Exercise is the King and Nutrition is the Queen and together they make a happy kingdom.” ~ Jack LaLanne

“Take care of your body. It’s the only place we have to live.”

“Food is the most abused anxiety drug. And exercise is the most underused antidepressant.”

Want more nutritional gems like these? Join us this Thursday at 7pm for SICFIT Scottsdale’s Free Food as Fuel Seminar. Bring your whole family to set your household up for optimal Health and Fitness SICCESS!

(Have a friend or family member who would benefit from this info but can’t make the seminar? Send them this blog post and have them watch the video below!)

Use this info session as your kick start for the 2015 Spring Leaning Nutrition Challenge! Sign up for this six week program, complete with pre and post challenge photos and measurements, weekly recipes and tips, daily point tracking, partner accountability, and BodPod Scanning (with opt in) by clicking the link above!

WARMUP
5 Minute Squat, Hip/Calve Mobility
5 Minute PVC Shoulder/Lat Mobility
5 Minute Row @ 50-60% Pace
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MOVEMENT PREP
Goblet Squat/Bench Press
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STRENGTH
Bench Press | LIFE: 10-12, FITNESS: 8-10, SPORT: 5-8
8 Tough Goblet Squats
45 Second Row for Max Distance
3 Minute Walking Rest
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CONDITIONING
AMRAP in 5 Minutes
30 Walking Lunges
30 Push Ups
20 Walking Lunges
20 Push Ups
10 Walking Lunges
10 Push Ups
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Fresh Air, Sunshine, and Sweat!

Strength in Conditioning for Saturday, February 28, 2015

On this last day in February, us AZ folks want to soak up as much of this “winter” weather as we can! With this in mind, we’ll be tackling today’s workout, parking lot style!

After your class this morning, grab a bite to eat and head on back to the gym for the SICFIT Scottsdale Fundamentals Seminar beginning at 1pm. If you’re new to the gym and functional fitness in general, this class will get you caught up to speed on many of the exercises we do.

If you’re old hat to the functional fitness game, this clinic will help you unlearn bad habits and drill the good ones to get your form even more on point.

We’re going to cover a lot in this seminar, so come with a fresh perspective, an open mind, and ready to learn!

Fundamentals Seminar

CONDITIONING
Run 2 Big Laps + Walk 2 Small Laps
6 Rounds: 10 Sit Ups + 10 Push Ups + 10 Overhead Squats
,
Run 2 Big Laps + Walk 2 Small Laps
50 Lunges + 5 Burpees + 40/4 + 30/3 + 20/2 + 10/1
,
Run 2 Big Laps + Walk 2 Small Laps
50 Jump Ropes + 10 Sit Ups + 40/20 + 30/30 + 20/40 + 10/50
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Run 2 Big Laps + Walk 2 Small Laps
5 Min Plank Hold +  5 Sit Ups for Every Break
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Team Chipper Sprint…. What?

 

Strength in Conditioning for Friday, February 27, 2015

SICFIT Scottsdale is not the kind of gym to show up at, put your ear buds in, and tune everyone else out. Ad especially not today!

In today’s conditioning, we will be working in groups of three or four in a lengthy, team-style chipper. While  solo chippers are usually long, just-get-through-it kind of workouts, adding the team element changes it entirely.

Because only one teammate can chip away at the work at a time, this chipper isn’t a test of muscular and metabolic endurance, it’s a test of stamina during high intensity intervals.

Thanks to the built in rest in workout, every time we step up to the plate is a sprint.

Leave it all out there on the gym floor today folks! And have fun doing it!

SICEST_SFSteamRX

 

TEAM CONDITIONING
1000 Meter Row
100 KB Swings
100 Sit Ups
750 Row
75 KB Swings
75 Sit Ups
500 Row
50 KB Swings
50 Sit Ups
250 Row
25 KB Swings
25 Sit Ups
LIFE: 1 Minute Row + 10 KB Swings + 10 Sit Ups
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The ‘Great 8 Stretch Matrix’ – Stretch to Win

 

Strength in Conditioning for Thursday, February 26, 2015

Let’s say you just joined a SICFIT gym– you never picked up a kettlebell or barbell before – a year ago the concept of functional fitness was new to you…

Now you know…if you want to get STRONG – you need to both move heavy weights (squat, deadlift, overhead press) and practice bodyweight movements (pushup, pull-up, plank).

Strength training can be broken down into fundamental movement patterns – for the upper body – push/pull (pushup/pullup) and lower body – push/pull (squat/deadlift).

In other words…push, pull, and carry.

Pushups, shoulder press, push press, push jerk, squats.

Pullups, rows, deadlifts, cleans.

Weighted carries, like sled pulls, kettlebell carries, sandbags.

In other words – you are generally either pushing, pulling, or carrying weight with your upper or lower body…

There are two common problems most athletes face when trying to get stronger in the gym – their hips or shoulder are tight…

 Mobility problems can understood by looking at the interplay of joints….

  • Ankles                         Mobility
  • Knees                           Stability
  • Hips                             Both
  • Low back                    Stability
  • Thoracic spine             Mobility
  • Scapula                       Stability
  • Arms                            Mobility

This is an easy way of understanding the fact that joints alternate between needing either more stability or mobility (Thanks Gray Cook & Mike Boyle).

The concept of the  ‘Great 8 Stretch Matrix’ by Ann and Chris Frederick (the world’s leading authority on flexibility training) is a solution for hip and arm flexibility.

For the next week spend ten minutes before or after your workout 3x a week on either the ‘Core-Four’ Lower or ‘Core-Four’ Upper – depending on whether you need more mobility in your hips or arms.

If ankle flexibility is your issue – check out the lower leg  routine.

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

Related Resources

Stretch to Win

Gray Cook: The Joint-by-Joint Approach

FlexibilityRx: Improving Ankle Flexibility for the Squat

Core-Four-Lower Core-Four-Upper

 

WARMUP
10 Minutes
300 Meter Run
150 Meter Walk
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STRENGTH
4 Working Rounds
5-8 Front Squat (30 Second Rest)
5 Strict chin Up (30 Second Rest)
1 Minute Plank (2 Minute Rest)
LIFE: Tempo Ring Row + Barbell Back Squat + Tempo Push Up
FITNESS/SPORT: Deficit Push Up #25/#15
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CONDITIONING
LIFE: 4 Rounds | 10 Sit Ups + 10 Hand Release Pushups + 200 Meter Row
FITNESS: 5 Rounds | 10 Lying K2E + 10 Deficit Pushups #15/10 plates + 5 Wall Walks
SPORT: 6 Rounds | 9 T2B + 5 Handstand Pushups or Wall Walks
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