The Many Manifestations of Strength

 

Programming for Thursday, September 26, 2013

Strength is not just about lifting heavy, pushing you limits and coming home with aching muscles. Strength is also evident in your commitment to keep showing up, week after week, even when you exhausted after a day full of tasks, stressors, and responsibilities. Strength is also found your willingness to try new things — in the gym an outside of it — even when you are not sure what the outcome will be. Strength is also evident when you help others through a difficult workout, even when you yourself are still gasping for breath. Celebrate your strength today, in all of its forms and manifestations.
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StrengthOvercoming

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WARMUP

Dynamic warm up
STRENGTH
5 Rounds followed by 5 minute rest
5 Strict pull up
5 Strict push up
CONDITIONING A
10 Minute AMRAP followed by 5 minute rest
5 Pull ups
10 Push ups
15 Air squats
CONDITIONING B
5 Rounds
250 Meter row
5 burpees
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SIC Article in Arizona Foothills Magazine

Are You Getting Enough Post-Workout Protein?

Allison September 24, 2013

 

Are you getting enough post-workout protein?

Are you getting enough post-workout protein?

One of my biggest food faults is not getting enough protein post-workout… like after the “sic” workout I got at SICFIT Scottsdale, a cross-fit style gym that crams in some serious muscle-burn in a short time. Maybe if I had downed more protein after all those lunges and pushups, I wouldn’t be so darn sore today. The duo behind SICFIT, husband and wife team Luke and Najla Kayyem, aren’t only serious about getting their clients fit, they’re serious about the nutrition that goes along with it, especially post-workout protein. Here, Najla answers all you need to know about the all-important nutrient…

Post-Workout Protein by Najla Kayyem, SICFIT CEO and Strength In Conditioning Coach
What are the benefits of post-workout protein?
Muscles need protein for recovery and growth, and the best time to deliver protein is right after a workout. Fueling muscles immediately after intense exercise stimulates both repair and growth.

Exactly when should I eat my protein?
To maintain and build muscle, consume some protein right after a workout. If you’re trying to lose 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.

How much protein do I need?
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.

Post-workout protein stimulates muscle repair and growth

Post-workout protein can make your “guns” grow!

What type of protein is best?
Muscles don’t care if protein comes from a hard-boiled egg, a glass of chocolate milk or a protein shake, as long as the source is “clean” and the protein is “complete.”

So why are protein shakes all the rage?
If you train hard, your body just went through a lot of stress. Drinking a shake allows your body to absorb nutrients quickly, instead of putting your body through more stress to break down the food. My protein powder picks: Hormone-free whey (dairy) protein isolate and egg protein.

What are you favorite post-workout protein options?
Paleo Cookies (see recipe below)
Bacon Wrapped Sweet Potatoes (see recipe below)
Egg Quiche Cups (see recipe below)
Turkey Roll-Ups with Cucumber and Avocado

Paleo Cookies
2 ½ cups almond flour
1 scoop egg protein
½ tsp baking soda
1/3 tsp salt
1/3 cup coconut oil
¼ cup honey
½ tsp vanilla extract
3 eggs
Dark chocolate (80% cocoa) shavings, optional
Macadamia nuts or walnuts, optional

Combine first 4 ingredients in a bowl, combine next 3 ingredients in another bowl; mix together and fold in eggs. Add 80% coco chocolate shavings and nuts to taste. Bake on 350 degrees for 15 minutes. Makes 12 cookies.

Bacon-Wrapped Sweet Potatoes
Peel and cut sweet potatoes into 3 inch chunks. Wrap a piece of bacon around each potato chunk. Put on a baking sheet with parchment paper, bake at 375 degrees until crispy.

Egg Quiche Cups
Beat 12 eggs in a bowl, season with sea salt and pepper. Grease muffin tin with coconut oil. Chop and sauté any vegetables (onions, peppers, mushrooms) with diced chicken sausage. Put a tablespoon of the sautéed filling in each muffin tin and fill the muffin cup ¾ of the way with the egg mixture. Bake at 350 degrees for 20 minutes

To learn more
Visit www.SICFITscottsdale.com

Click here to be linked to the article

Rowing Clinic

The rower. Loved by few, loathed by many. But why? Is it simply because your lungs scream at the end of a fast 1K, or maybe it’s more because you haven’t nailed down that technique. It’s safe to say that it’s probably more the latter. If you are looking to have a more efficient row technique, get a little faster or hit a new PR, then the Rowing Clinic is where you need to be!

Join Coach Hallie on October 1st at 7pm!

RowingPic

SICFIT WOW Prepares for OPTathlon

 

Programming for Wednesday, September 25, 2013

Today’s WOW is inspired by the upcoming OPTathlon, held at OPT|The International Center for Fitness, on Sunday 10/6. As a fitness test, these row repeats are simple but extremely informative in assessing fitness — they reveal how quickly you fatigue and your ability to recover quickly. This test is also ideal because as much as you are racing the person next to you, you are also racing yourself .

If you are interested in judging or volunteering at the OPTathlon, please sign up at the gym or e-mail info@sicfitscottsdale.com.

WARMUP
500 Meter row at 50%
3×10 Push up + sit up + air squat + ring row
SKILL
Rowing technique
WOW
Row repeats
500 Meter row
90 Second rest
500 Meter row
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Stretch of the Week
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The wrists and forearms can be easy to overlook when stretching and mobilizing, but this area of the body needs just as much attention as those larger muscle and joint systems.

FRXc-sW-ForearmsWrists

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New Yoga Time at SICFIT Scottsdale

Attention SICFIT Scottsdale! Starting October 1st Wednesday yoga class will be changed to Thursday at 9:00AM. Tuesday night class will stay the same time at 7:00PM. If you are feeling stressed, tight, sore or just need a change in routine come join us for yoga! Yoga compliments the movements in SICFIT classes and can help with your body and mind outside the gym, bringing balance into your life. The yoga I teach is a power yoga that incorporates strength, endurance, balance and flexibility. Challenging both your body and mind you will leave my class feeling accomplished and relaxed. Come play with us on Tuesday nights at 7:00PM and Thursday mornings at 9:00AM

Namaste

yoga-to-lose-weight

Cooking Up a Toned Tummy

 

Programming for Tuesday, September 24, 2013

Nothing like a little (or  a lot!) of core work to cap off an already intense workout. But remember, a toned tummy isn’t the result of your efforts in the gym alone. Those abs start and end in the kitchen! If you need a little inspiration and motivation to expand your discipline in the gym to your diet, just talk to some of your fellow athletes next time your in the gym. We’ve all got our eyes on the same prize — health, happiness, and fitness — and we all know how difficult and rewarding it is to walk this path!
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MorpheusABsKitchen.

WARMUP
Dynamic Movement
SKILL
Suitcase deadlift
Farmers walk
CONDITIONING A
Max rounds in 15 minutes
10 Kettle bell suitcase deadlifts
20 Step farmers walk
CONDITIONING B
50 Sit ups
50 Crunches
50 Leg raises
50 Crunches
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Snacks: Whole Life Challenge

I get asked all the time what are good snacks to eat? Shouldn’t everyone eat at least five times a day? First, what you eat is far more important than when you eat. If three meals a day drives great results for you then more power to you. However some people just get more hungry during the day then will be quenched by only three meals. So how do you snack?

After trying every terrible protein bar on the market, and eating way too much fruit, it came down to micro meals. Make a large container of some sort of a meal and eat a small quantity when you get hungry. This is my go meal for three reasons:

1. Easy to make

2. Reheats well

3. Filling and healthy

 

It goes down like this. Get about one or two pounds of grass fed ground beef, then sauté it.   Mmmmm look at that delicious red meat.

 Ground Beef

Mushrooms are awesome, you may not like them, but I do. Leave them out if they are not your favorite.

 Beef with mushrrooms

While you’re cooking that steam some organic broccoli.

Broccoli

For flavor I put a little bit of Sriracha in a bowl and mix it up with some soy sauce. You can find gluten free soy sauce out there.

Sriracha and soy sauce

Take the cooked beef, broccoli, and sauce and throw them into a handy container. Shake it all up. I usually keep this it at work because it is where I get the hungriest. You may want to keep one at home also. It lasts around three days. Whenever you get snacky spoon out a half meal portion, heat it up, and go for it.

 

 

Should You Workout Today? Yes, or Yes.

 

Programming for Monday, September 23, 2013

Just in case any of you SICFITTERS out there were questioning whether you should come to the gym today, here is a little flow chart to help you decide which choice is best for you.

ShouldiWorkoutToday

 

There, there, now wasn’t that helpful? Feel free to save this helpful diagram and refer back to it next time you find yourself with a case of gym indecision.

STRENGTH
30 Minutes to establish a heavy power snatch
LIFE: Hang power snatch
3 Rounds:
Behind the neck push press
LIFE: 8-10 push press with barbell
FITNESS: 5-8 Push press
SPORT: 3-5 Push press
CONDITIONING 
3 Rounds AFAP
300 Yard run + 25 push ups
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If You Cherry Pick, We Will Know. And There Will Be Burpees.

 

Programming for Saturday, September 21, 2013

Hello and welcome to the daily workout post. You frequent this page often I gather, usually in the beginning of your day or before you hit the gym —  just to find out what is in store for you upon your arrival. Occasionally you may encounter programming that elicits an involuntary facial cringe, and perhaps some nausea. Should this occur for you on this occasion, please note that “cherry picking” your workouts is frowned upon and will not be tolerated. If you planned to be at the gym today, your smiling face best be in attendance. That is all.
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cherrypicking

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WARMUP
Dynamic movement
CONDITIONING
1 Mile run at 50%
*5 minute rest 
1 Mile run at 75%
*10 minute rest
1 Mile run at 100%
Alternate: 1600 Row
STRETCH
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