A Date With The Kayyems

 

Strength in Conditioning for Friday, August 1, 2014

You have a date with the Kayyems this evening at 6:00pm and the best part is… they are doing all the cooking! Make sure you don’t miss out on tonight’s “Cooking with the Kayyems” tasty seminar! We still have space left so please RSVP as soon as you can to info@sicfitscottsdale.com or by calling (480) 922-3253.
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WARMUP
Upper thoracic spine foam roll
Arm swings + shoulder mobility
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CONDITIONING
LIFE: 10-12 Bench press + 5 deadlift + 5 air squats
FITNESS: 5-8 Bench press + 5 deadlift + 5 broad jumps
SPORT: 2 Bench press + 2 deadlift + 5 broad jumps

 

Grid: The Future of Fitness

 

Strength in Conditioning for Thursday, July 31, 2014

SICFIT Scottsdale is nothing-less-than stoked about the introduction of the National Pro Grid League! Grid sports use all the methods and movements we love to hate at SICFIT to test the limits of human performance in a high intensity team setting.  This Saturday at 8am we want all of our LIFE | FITNESS | SPORT athletes to come get a taste of this action in the first ever, SICFIT Scottsdale Grid Inspired Fitness Event!  Please inquire as soon as possible at the gym, by e-mailing info@sicfitscottsdale.com, or by calling (480) 922-3253.
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WARMUP
Lunge 1 minute +  jump rope 2 minutes + lunge 1 minute + jump rope 1 minute
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CORE 4
6 Minute rotation
Crunch + sit up + plank + flutter kick
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CONDITIONING
3 Rounds with 10 minute rest between rounds
20 Back squats | 3-4 sets at light weight and build 5-8 quick reps | go up each set if possibls
15 Burpees
10 Pull ups
5 Handstand pushups
1k Row
LIFE: Barbell only |jumping pull ups | push ups
FITNESS: Jumping or kipping pull ups | plate push ups 45/25
SPORT: Back squats 135-225/95-155 | chest to bar pull ups | kipping hanstand pushups
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Learning to Activate Your Glutes

 

Strength in Conditioning for Wednesday, July 30, 2014

The glute bridge is a great exercise to incorporate into a warmup for glute activation and to inhibit the (often tight) hip flexors. Many athletes have trouble activating their glutes during squats and deadlifts from prolonged sitting during the day.

The glutes contribute to hip extension along with the hamstrings. When the glutes are underactive, the hamstrings overwork and end up ‘feeling tight’ post-workout. Athletes that have trouble activating their glutes substitute low-back extension for hip extension also raising the potential for low-back pain post-workout.

The glute bridge is a great way to assess glute function during hip extension. Since the knees are bent the hamstrings are shortened. When the glutes don’t fully engage, the hamstrings contract in their weakened state (shortened length) and cramp. Once athletes can perform the glute bridge without over-contracting the low-back, hamstrings, or quads – they can transition to using the single-leg glute bridge.
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WARMUP
Leg swings + lunge + single leg + lateral + vertical + plyometrics
Alternating for 5 minutes: bottom of air squat for 10 seconds + top of push up for 20 seconds
PVC rotations
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STRENGTH
30 Minutes of work with 2 minute rest between each round
Strict pull up + strict push up + manmakers
LIFE: 5 Ring row negatives | 5 push ups with rest at bottom |weightless manmakers
FITNESS: 4-6 Negative pull ups|8 pushups | dumbbell manmakers
SPORT: 3-5 Weighted pull ups | 10 strict pushups | manmakers 35/15
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CONDITIONING
6 Minute AMRAP
3 Burpees + 6 air squats + 9 sit ups

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Sneak Peak into the Kayyem’s Kitchen

 

Strength in Conditioning for Tuesday, July 29, 2014

If you have been living in a dietary-dead-zone, in desperate need of fresh, fun, and fitness focused-food options, then this Friday’s Cooking with the Kayyems is for you! Come hungry and leave feeling energized, satisfied, and full of deliciously practical paleo meal and snack ideas sure to become new household staples! Learn how to shop smart, cook simply, and eat happy!

Mark your calendar for Friday, August 1st at 6pm, and RSVP today to: info@sicfitscottsdale.com or by calling (480) 922-3253. The cost is $20 for students and $25 for non-students of SICFIT Scottsdale.
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KayyemsKitchen.

WARMUP
5 Minute row | 30 seconds easy  & 30 seconds hard
5 Minute jump rope
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OLY
Deadlift + hang clean + push press
3 Each then build to a tough single of each
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STRONG
Push press clusters
1 – 1 – 1 – 1 – 1
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CONDITIONING
3 Rounds
500 Meter row + 21 kettle bell swings + 12 box ups
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SICFIT Teens & Tweens Start School Strong!

 

Strength in Conditioning for Monday, July 28, 2014

Give it up for our SICFIT Scottsdale Teens and Tweens who are officially BIGGER, FASTER, and STRONGER, after last week’s Summer Camp Session! After a full week of FUNctional fitness, we love that these kids are putting summer to an end on a high and healthy note, and will begin the school year not just strong, but SICFIT STRONG!
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CONDITIONING A

7 Minute EMOM
5 Thrusters off rack
5 Minute EMOM
7 Strict pullups
5 Minute rest
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CONDITIONING B
21 – 15 – 9
Thrusters + pullups
LIFE: PVC/barbell + ring rows
FITNESS: 75/55 + Jumping or banded
SPORT: Rx

Spend Your Friday Night Cooking With the Kayyems!

 

Strength in Conditioning for Saturday, July 26, 2014

Who needs date night when you can come and Cook with the Kayyems this upcoming Friday night?! Come solo, with your sweetie, or with your friends and learn how cooking paleo style can be practical, tasty, and most of all, leave you and your family feeling great! Come hungry and leave with a happy tummy and a ton of new ideas to try in your kitchen!

Mark your calendar now for Friday, August 1st at 6pm, and RSVP today to: info@sicfitscottsdale.com or by calling (480) 922-3253

Cost is $20 for students and $25 for non-students.
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WARMUP
1k Row + 100 lunges
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STRENGTH
5 Rounds
5 Knees to elbows + 5 dips
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CONDITIONING
20 Minute AMRAP
5 Pull ups + 10 push ups + 15 air squats
LIFE: Ring rows | 1 minute rest between each round
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Why a Nutrient-Dense Diet is Key to Maintaining a Healthy Weight

 

Why do certain foods make you feel full, while others leave you hungry for more? If portion- control is difficult for you, the key lies in the concepts of nutrient-density and satiety. These rather impenetrable terms are actually just fancy names for some commonsense food science, and working nutrient-dense foods into your diet is integral to maintaining a healthy weight, so let’s break them down.

Nutrient-density is a way of measuring the number of nutrients (not calories) in a given volume of food. Nutrients include things like vitamins, minerals, fiber, iodine, amino acids, proteins, and fat—in short, the essential ingredients for normal human growth and development. Usually, we use the weight of any given portion of food as our baseline way of measuring how much we’re consuming, though nutrient-density is applicable to liquids as well.

Satiety is a way of describing how full certain foods make us feel. While satiety isn’t something that is empirically measured, we can determine how full certain foods make us feel by observing how long it takes for us to feel hungry after eating.

To use an example of a nutrient-dense food compared to a nutrient-deficient one, we can compare an orange to a bag of potato chips. While the number of calories provided by an orange and a bag of chips is comparable, the orange contains fiber, vitamin C, and calcium, which are notably lacking in the bag of chips. Therefore, for the same amount of calories, we can obtain far more nutrients at the same time by eating the orange.

It should go without saying, but in general, leafy, whole plants will be the most nutrient-dense foods, while heavily-processed grains and sugars as well as most meats will be the least nutrient-dense. Now, this does not necessarily mean these other foods are inherently unhealthy, but if you’re trying to get as much “bang for your buck” as possible, certain foods are simply more “efficient” at conveying the nutrients we need. You would have to eat far more meat and potatoes—and consequently more calories– to get the same amount of nutrients as eating some fresh spinach or kale.

Speaking of kale, it’s considered a super-food for a reason: kale is considered the most nutrient- dense food on the planet because it is overflowing with vitamins and minerals, much more so than even other vegetables. Spinach, peppers, and legumes like beans are also high up on the list, while strawberries and blueberries rank highest in nutrient-density among the fruits.

How does satiety tie in to all this? Basically, the more nutrient-dense a food is, the more likely it is to keep you satisfied for longer. When your body receives the nutrients it naturally needs, it only signals that you are hungry when you need more; however, if your diet consists of low- nutrient foods, you will live in a state of near-constant hunger despite consuming larger quantities of food. By integrating nutrient-dense foods into your diet, you can consume less food and fewer calories for more quality nutrients.

In short, nutrient-dense foods provide much more nutrition with far fewer calories, thereby keeping you full longer and decreasing the amount of food you’ll naturally want to consume.

Want to learn more? …join us for Cooking with the Kayyem’s on Friday August 1, 2014 at 6pm at SICFIT Scottsdale. Come hungry and ready to try some yummy, nutritious and healthy food. Coaches at SICFIT Scottsdale are there to guide you through your health and fitness goals. Refining your diet and re-learning how to eat is one of the most difficult tasks, but once mastered, better health leads to a better life. So what are you waiting for? Compare your food choices, read those labels and make better choices.

Set up a nutrition cosultation  with a Coach today 480-922-3253 or email us at info@sicfitscottsdale.com to learn more.

Nutrient Density Matters

Nutrient Density Matters

Today’s Workout: Five One-Minute Torture Stations

 

Strength in Conditioning for Friday, July 25, 2014

Get ready for the kingpin of all HIIT workouts, SICFITTERS! In this three round show down you will move between five one-minute stations of gut-n-butt busting, bi-n-triceps burning, knock-the-wind-right-out-of-your-chest exercises! You will have one minute to recover after each round before doing the whole dang thing over again! Each rep or calorie (on the rower) is worth one point, so in each one-minute station there is no time to waste!
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CONDITIONING

3 Rounds of max effort for one minute:
Wall-ball
Hang clean
Box ups, 20″ box
Push-press,
Row (Calories)
Rest 1 minute

LIFE: Ball slam | barbell hang clean | box step up…
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Six Ways SICFIT’s Got Your Back!

 

Strength in Conditioning for Thursday, July 24, 2014

Weightlifter, author, entrepreneur, and photographer, James Clear of JamesClear.com recently posted six helpful little tips about how to get the most form your exercise plan. Here at SICFIT Scottsdale, we couldn’t agree more with his perspectives and we believe that the very structure of our gym has all the elements of the quick tips built right in!

  1. “Commit for the long term.” At SICFIT Scottsdale, our strong community helps us to stay accountable not only to ourselves but to our fellow classmates and coaches. The  more integrated we become into our community, the more likely we will be lifelong SICFITers!
  2. “You need a schedule for your training. With classes six days a week offered at various times throughout the day, we make it simple for you to schedule your fitness as a priority without disrupting your other responsibilities.
  3. “You should focus on the best exercises.” The “best exercises” are those that make you “move a lot,” and lists examples such as squats, deadlifts, clean and jerks, and sprints. Virtually every exercise mentioned is one we strive to master at SICFIT Scottsdale.  Our commitment to teaching only functional fitness movements ensures that all of our exercises are the “best exercises.”
  4. “Start light and train volume before intensity.”  This philosophy is the basis of our signature LIFE | FITNESS | SPORT method of building all markers of physical fitness in our students.
  5. “Slow progress each week is best.” SICFIT Scottsdale’s Strength in Conditioning Programming is designed to give us slow and steady gains that translate to lifelong fitness
  6. “You’ll benefit from recording your workouts.” From writing our times, scores, and weights on the board after every class to recording our workouts in our success journals, SICFIT Scottsdale is committed to using the data available to ensure we are constantly moving towards our goals.
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WARM UP
Run + row + air dyne + jump rope + dynamic movement
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CONDITIONING A
14 Minute EMOM
Even Minute: 10 goblet squats
Odd Minute: 5 box step up each leg or 10 box jumps
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CONDITIONING B
50 – 40 – 30 – 20 – 10
Double or single unders + air squats
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The Hip Hinge From FlexibilityRx

 

Strength in Conditioning for Wednesday, July 23, 2014

The hip hinge is a fundamental movement pattern that is the basis of picking an object off the floor as in a deadlift.  Many athletic movements are variations of the hip hinge: shooting a free throw in basketball, the ready stance in wresting, and the hip-flexed position of a kettlebell swing or box jump.

Learning the hip hinge can improve the squat – which requires keeping your weight on your heels and pushing the hips back so you can squat below parallel. While the squat is a knee dominant movement, the hip hinge is a hip dominant movement that helps athletes learn to keep a neutral spine as the hips shift back. Both the barbell good morning and single leg RDL are great movements to train once an athlete learns to keep a neutral spine by using a pvc or dowel.
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Hip-Hinge.

CONDITIONING
5 Rounds
5 Touch-n-go deadlift
1 Minute jump rope
21 Push ups
2 Minute walking rest
LIFE: 11 Push ups | 3-4 rounds
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CONDITIONING B
2K Row
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