Spice Up Your Pantry with 10 Anti-Inflammatory Spices

 

Strength in Conditioning for Wednesday, March 25, 2015

Arthritis. Heart disease. Cancer. Joint pain. That bloated feeling you get after eating a plate of pasta.

What do all these have in common?

Inflammation.

More and more, research points to inflammation as the root of many (if not most) dis-eases that ail the human system. And more and more, we are understanding that inflammation is linked to the foods we eat.

The practically paleo plan we promote here at SICFIT Scottsdale – that is also the basis of our Spring Leaning Nutrition Challenge – eliminates all inflammatory foods from our diet – including any and all processed foods, sugar, dairy, and grains. (This is, of course, with some exceptions.)

While removing these foods reduces inflammation, we can prevent and reverse inflammation even further by adding medicinal (and tasty) spices to our already clean diets.

Here is a list of 10 inflammation fighting spices to add to your pantry:

  • Turmeric
  • Ginger
  • Garlic
  • Cinnamon
  • Black Pepper Corns
  • Cloves
  • Cardamom
  • Nutmeg
  • Fennel Seeds
  • Celery Seed

For more info on the healing benefits of these spices, check out this article by StudioBotanica.com

Spices

CONDITIONING
AMRAP in 30 Minutes
5 Pull Ups
10 Push Ups
15 Air Squats
20 Lunges
25 Sit Ups
Jog Small Lap
Walk Small Lap

 

Breaking Goals to Build New Ones

 

Strength in Conditioning for Tuesday, March 24, 2015

Goals are made to be broken. And this Thursday many will gather at SICFIT Scottsdale to smash a shared goal to smithereens!

Passing the Level One Test is the SICFITTERS right of passage into the first of three fitness levels within SICFIT gyms around the nation.

Earning Level One status marks mastery over many functional fitness basics – such as air squats, push ups, and handstand holds – in addition to proving a one’s well-conditioned metabolic capacity for stamina and endurance.

Most importantly however, passing the Level One Test shows SICFITTERS that they are ready to move on to (and eventually break) even bigger and better goals, resetting their sights on the Level Two and Three tests!

Come out this Thursday at 7pm to work towards smashing your goal of earning Level One status, or to support others who are!

SICFITbands

WARMUP
Leg and Hip Mobility

CONDITIONING
10×10 Barbell Back Squat
3 Minute Rest
4×8 Good Mornings
3 Minute Rest
4×8 Feet to Bar
4×8-10 Side Plank Push Ups
5-10 Minute Easy Run or Row

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Savor the Results

 

Strength in Conditioning for Monday, March 23, 2015

“Break the cycles of working late, mindless TV, and nights out. Reconnect with your body. Show it some respect. Recharge your batteries. Savor the results.”

Our bodies are reflection of how we treat ourselves. When we treat our bodies with love — fueling ourselves with clean nutrition, getting enough sleep, engaging in activities we love – our bodies love us back. And then we love our bodies even more.

Let’s create a new cycle. Let’s savor the result.

SICFIT Infographic

WARMUP
Lat, Tricep, Bicep Band Mobility
3 Minute Row | Light, Medium, Hard
3 Minute PVC Mobility
.
CONDITIONING A
15 Minute AMRAP
2 – 4 – 6
Chin Up + Dip + Shuttle Run
LIFE: 3-5 Ring Pow + 3-5 Push Up + Airdyne  @ 80%
FITNESS: Strict Chin Up + Banded Bar Dips
SPORT: Strict Chin Ups + Ring Dips
.
CONDITIONING B
15 Minutes
Jump Rope Until Fail
8 Box Step Ups Each Leg
Rest as Needed
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Bone Broth for Creaky Knees and Achy Joints

 

Strength in Conditioning for Friday, March 20, 2015

If box jumps make you cringe, running hurts your knees, or your joints ache every so often (for no apparent reason) – you may want to cook some bones this weekend.  Many gym members that I have worked with once thought that flexibility naturally diminishes with age and that joint stiffness is normal – now they know better.

They now know that flexibility (connective tissue health) can be restored through a combination of stretching, stability work, and strength training.

But what about chronic joint stiffness or the recurring achy feeling in the shoulders or knees – is this just normal wear and tear?

There are two types of arthritis – the first type is osteoarthritis, which is a degenerative joint disease (wear and tear).  The second type of arthritis (rheumatoid arthritis) is an inflammatory condition in which the body’s immune system does not work properly.

Autoimmune diseases like rheumatoid arthritis, Hashimotos thyroiditis, and psoriasis all share a common condition called intestinal permeability (leaky gut).

A leaky gut is a condition in which the gut lining is damaged – stress, environmental toxins, prescription drugs, pathogens, and poor nutrition are all contributing factors.  This condition is an underlying cause of many autoimmune diseases, whose symptoms vary from organ, brain, to joint dysfunction.
Leaky-Gut-Bone-Broth

One of the best ways to heal the gut lining is to drink a cup of bone broth with dinner or between meals.  If your knees start to feel achy – a bone broth fast can quickly kickstart the healing process.

As Sean Croxton points out in this blog, one of the most vital nutrients for healing the gut is gelatin.  I make a weekly pot of bone broth on Sunday night when I prep my meats and vegetables for the week.  I get my grass-fed bones from Kenny the “FishHugger” in Phoenix; you can find bones at Whole Foods, Sprouts, butcher shops, and farmers markets.

Bone Broth Recipe

While bone broth can be used to heal the gut, it also is a great way to keep your joints healthy, as it is a great source of glycosaminoglycans. As Cate Shanahan (Deep Nutrition) points out,

“The health of your joints depends upon the health of the collagen in your ligaments, tendons, and on the ends of your bones. Collagens are a large family of biomolecules, which include the glycosaminoglycans, very special molecules that help keep our joints healthy.”

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

Related Resources
Chris Kresser: 9 Steps to Perfect Health – Heal Your Gut
Underground Wellness: 5 Reasons Why Bone Broth is the Bomb
Three Lily Farm: 5 Ingredients to Add to Your Bone Broth
FishHugger: Wild Alaskian Salmon and Grass Fed Bones in Phoenix, AZ

 

GREAT BIG GIANT WARM UP
.
CONDITIONING A
10 Hand Release Push Ups
10 Sit Ups
10 Air Squats
130 Meter Run or Row
Walk Small Lap

9 Hand Release Push Ups
9 Sit Ups
9 Air Squats
130 Meter Run or Row
Walk Small Lap
8 Hand Release Push Ups
8 Sit Ups
8 Air Squats
130 Meter Run or Row
Walk Small Lap
…all the way to 1
.
CONDITIONING B
10 Dumbbell Superset*
90 Second Jump Rope
2 Minute Rest
*Lateral Raise + Bicep Curl + Front Raise + Hammer Curl
.
FINISHER
Coaches Choice
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True Strength Knows Not Gender

 

Strength in Conditioning for Thursday, March 19, 2015

Ever notice that in normal gyms most of the men spend their time staring at their biceps in the weightlifting room, while the women waste away for hours on the cardio equipment?

This is not so at SICFIT Scottsdale! We are in the business of building true strength. And true strength does not discriminate! Especially against gender.

While most of our classes are open to everyone, we figured that after so much time being bored to death on elliptical machines, the ladies could use a lil’ extra love! This is why every Tuesday and Thursday at 9:30am we offer a women’s only class.

Weightlifting is for everyone at SICFIT, not just the dudes. So ladies, while we know that you can hang, we wanted to make a class just for you!

WARMUP
Coaches Shoice
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STRENGTH
Turkish Get Up
Kettle Bell Work
.
CONDITIONING
Workout #2  SICest of the Pacific West I
 .

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Let’s Get Physical! 80s Style!

 

Strength in Conditioning for Wednesday, March 18, 2015

The fact that Spirit Week coincides with Unlimited Week is no coincidence…. we wanted to make sure that we get to see as many decked out SICFITTERS as possible!

Today’s theme is sure not to disappoint… get your leg warmers and thong leotards ready because today is 80’s day! (On second thought, leave the thong-tards at home!)

If you are too young to remember the 80’s, just wear the most mixed-matched neon outfit you can put together!

If you need a little inspiration (and a good laugh), give this video a gander!

WARMUP
Hip and Calve Squat Mobility
PVC Shoulder/Lat Mobility
5 Minute Row @ 50-60% Pace
.
CONDITIONING A
5 Rounds
Bench | LIFE: 6-8 | FITNESS 4-6 | SPORT 2-3
8 Tough Goblet Squats
55 Second Row for Max Distance
3 Minute Walking Rest
.
CONDITIONING B
5 Minute AMRAP
30 – 20 – 10
Walking Lunge + Push Ups
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5 Nutrition Challenge Tips to Keep Going Strong Like a Cave Person

 

Strength in Conditioning for Tuesday, March 17, 2015

Hey Spring Leaning Challengers! Starting to feel a bit lighter on your feet and more comfortable in those jeans, yet?

For those of us for whom switching to an all paleo diet has been a drastic nutritional shift, those extra inches are likely already melting off. For those who were eating pale-almost, the results might take a bit longer to show up. But rest assured they will!

No matter which camp you fall into, here are a few reminders, tips, and inspirational thoughts to help you stay committed until April 18th!

  • Failing to prepare is preparing to fail! Make sure you are stocked up with the good stuff for the week so you are less tempted to go for those quick and easy (and unhealthy) meal and snack options.
  • Fat is your friend! Healthy fats – like, nuts, seeds, avocados, olive oil, and coconut oil – are some of the most satiating foods we can consume. Getting a healthy serving throughout the day will combat cravings for sugary, starchy, and sadly foods.
  • Switch it up! Different meats, fruits, and veggies have different nutrients. Try experimenting with one new item each time you go to the grocery store.
  • Create a healthy relationship with food! Food can absolutely be used as a drug to numb uncomfortable feelings and to distract us from being present with ourselves. This nutrition challenge gives us the opportunity to learn how to use food to make us feel good from the inside-out, instead!
  • Practice eating mindfully! To further develop a healthy relationship with food, tune into the sensations in your body before, during, and after you eat. Try to figure out the difference between being mentally hungry and physically hungry. Do the same for fullness. While eating, eat slowly and focus on (and enjoy) each and every bite.

Nutrition-31

 

WARMUP
Foam Roll
Rack Position Mobility
.
OLYMPIC WEIGHTLIFTING
20 Minutes to Find Heavy Double Power Clean
.
CONDITIONING
6 Minutes AMRAP
6 Power Cleans
6 Burpess
LIFE: Hang Barbell Clean with 5 Toe Drops
FITNESS: 60% of Heavy Double Power Clean
SPORT: 80% of Heavy Double Power Clean
.
POST WORKOUT
Band Stretching
.

 

SICFIT Spirit Week Has Begun!

 

Strength in Conditioning for Monday, March 16, 2015

Spirit Week has officially begun, SICFITTERS!

So here’s the deal. SICFIT Scottsdale just wouldn’t be what it is without YOU! Yup, you! With all your uniqueness and funny little quirks that make you, you!

We love our jobs because of you. You make us smile every day. And watching you all become mentally and physical stronger is basically our most favoritest thing in the entire world!

To show you all our tremendous appreciation for you, we are giving you all an Unlimited Membership Package for this entire week!

But don’t even think about showing up to the gym without reaping the Spirit Week theme!

Monday: Pro Sports Day
Tuesday: Wear Green Day
Wednesday: 80’s Day
Thursday: Super Hero Day
Friday: SICFIT Swag Day
spirit-week

 

WARMUP
Rowing Technique Drills
10 Pulls at Drag 1 + 10 Pulls at Drag 2… Until Drag 10
10 Walk Out Push Ups + 10 Air Squats + 10 Movement Prep
.
STRENGTH
10×10 Unbroken Strict Press
.
CONDITIONING A
4 Rounds
25 Barbell Bicep Curl
20 Second Rest
30 Air Squats AFAP*
1 Minute Rest
*as fast as possible
.
FINISHER
Max Plank Hold
Max Free Standing Handstand Hold
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Lil’ Beasts Summer Camp Registration Open!

 

Strength in Conditioning for Saturday, March 14, 2015

Get your Lil’ and Not-so-Lil’ Beasts signed up for SICFIT Scottsdale’s Fitness Summer Camps, today!

In these camps, your kiddos will be served up a hefty helping of the same health and fitness advice you get every time you come in for a workout. Only we will be dishing up kid friendly style so the lessons stick!

Check out the fliers below for the details and follow these thinks to get registered.

Lil’ Beasts Summer Camp Session 1

Teens Sports Performance Camp

SICFIT Kids Teens Camp 2015 Flyer

WARMUP 
10 Minutes of Jump Rope Variations
Single Unders, Side to Side, Front to Back, Single Leg,
High Knees, Double Unders, Eyes Closed, 360s
.
CONDITIONING A
Farmers Carry Around Small Lap
Each Time Kettle Bell Touches Ground, Run Lap Back to Kettle Bell
Upon Completion of 1st Lap, Perform 5 Kettle Bell Swings
… 2nd Lap, Perform 5 Goblet Squats
… 3rd Lap, Perform 5 Push Press
… 4th Lap, Perform 5 Thrusters
Repeat for 20 Minutes
LIFE: Farmers Carry 1/2 Laps | Airdyne or Row for Pentalty
.
CONDITIONING B
Minute 1: 1 Strict Pull Up
Minute 2: 2 Strict Pull Ups
Minute 3: 3 Strict Pull Ups
… Until failure within that minute
LIFE: RING ROW
.
CONDITIONING C
250 Meter Row at Medium Pace
1 Minute Rest
250 Meter Row at Fast Pace
1 Minute Rest
250 Meter Row at Easy Pace
1 Minute Rest
250 Meter Row at ALL OUT pace
.
WALK
Together
.

 

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…

IT-Band-Knee-Pain

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.

Foam-Roll-IT-Band

 

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™ – www.FlexibilityRx.com

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 

WARMUP
5 Rounds
Walk Small Lap + Run Small Lap + 20′ Bear Crawl
2 Rounds
20 Push Ups + 20 Sit Ups + 20 Air Squats + 20 Lunges
.
SKILL
Turkish Get Up
.
CONDITIONING
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
.
FINISHER
I Minute Airdyne AHAP*
*as hard as possible!
.

 

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