7 Recruitment Strategies for Guest Week

 

Strength in Conditioning For Monday, April 13, 2015

Guest Week at SICFIT Scottsdale officially kicks off today! Be on the look out for new faces in your classes. Introduce yourself and share your SICESS story with them. Also, be sure to bring a guest of your own and the two (or three, or seven) of you will train for free that day!

If your efforts to bring friends, family, or coworkers out for a Guest Week class are coming up dry, here are a couple of suggestions to seal the deal!

  1. Organize a fitness lunch date at your office and come as a group to one of our 12pm, lunchtime classes held on Mondays, Wednesdays, and Fridays.
  2. Offer to cook a healthy breakfast for your partner if they come with you to an early morning class!
  3. Have a sincere and heartfelt conversation with the person about their lifestyle. Offer to support them in healthy changes, starting by having them as your guest!
  4. Talk about Guest Week with as many people as possible and offer to host everyone who is interested! You get free training. They get to experience the SICEST gym in Scottsdale. Everybody wins!
  5. Blindfold. Abduct. Don’t take no for an answer! Just don’t forget their sneakers and a pair of gym shorts!
  6. Turn guest week into a family event! Bring the whole gang out to an evening or weekend class. Extend the fitness fun by discussing how exercise is good for mind, body, and soul over a healthy meal.
  7. Post this Guest Week link to your Facebook page. Tell your personal transformation story and tell people to private message you if they want to be your guest.

 

WARMUP
Barbell Prep
>
STRENGTH A
4 Rounds
Front Squat 10-12, 8-10, 5-8, 3-5, 1-2
20 Seconds Rest
5 Pull up
Max Effort Push Ups |LIFE: 10 Push Ups
20 Second Row at 70%, 85%, 100%
2-3 Minute Walking Rest
.
STRENGTH B
3 Rounds
40′ Overhead Plate Walking
30 Lunges
/
CONDITIONING
30 Air Squats
5 Burpees
Small Lap Sprint
20 Air Squats
5 Burpees
Small Lap Sprint
10 Air Squats
5 Burpees
Small Lap Sprint
.

 

SICFIT Scottsdale Summer Camps!

SICFIT Scottsdale Kids empowers children and young adults to develop body control, teach basic nutrition concepts and form a foundation for healthy habits both physically and mentally. Camps include fun workouts, learning exercise skills, nutrition education, healthy cooking, active games, water fun sports, goal setting and other health and fitness activities.

We have TWO sessions for kids, June 22th-26th, and July 13th-17th.The cost  is $189.00, Mondaythrough Friday 9 am to 12 pm. Ages 5-12 and space is LIMITED! Don’t wait, register online by clicking here or call us at 480-922-3253!

Got Teens? We can Help!
Have a Teen? Don’t worry, we have them covered too! The Bigger, Faster, Stronger Athletic Camp is BACK! July 6th-10th, help your tweens and teens take a dive into training during the summer to help get prepared for upcoming sports. Students learn the basic physical skills including strength and balance. They will also take a more in-depth exploration of the movements and programming consistent in Strength and Conditioning. Register your Teen or Tween today (ages 12-17) by clicking here or by calling (480) 922-3253

SICFIT Kids Teens Camp 2015 Flyer

Fixing Low-Back Pain by Restoring Hip Function Part 2

 

Strength in Conditioning for Friday, April 10, 2015

Low back pain is often caused by excessive movement of the low back during squats and deadlifts.  When hip movement is dysfunctional the low back moves when it should be stable (going into excessive flexion or extension).  Part one of this series looked at improving hip mobility by assessing hip motion and applying traction to decompress the joint-capsule.  Part two will examine ways of improving hip extension.

3 Steps to Restoring Hip Function

#1: Improve Hip Mobility
#2: Restore Hip Extension
#3: Restore Hip Flexion

Restoring Hip Extension

Athletes that have trouble fully extending their hips (standing at the top of the deadlift without arching the low back) often have a postural pattern that involves tight hip flexors and weak glutes/abdominals.

By relieving hip flexor tightness, activating the glutes, then integrating hip extension with core stability you can restore hip function and avoid low back pain.

A: Tight Hip-Flexors

Tight hip flexors can misalign the pelvis tilting it forward (anterior pelvic tilt).  This postural pattern prevents full hip extension and contributes to overextension of the low back.  Both the superficial quads and deep hip flexor (psoas) can limit hip extension and decrease your ability to fire your glutes.

“Extension-based back pain typically is worse with standing than with sitting.  The hip flexor shortness and insufficient glute contribution leads athletes to substitute lumbar extension for hip extension in movements such as deadlifting, jumping, throwing, or any other task that requires hip extension.” – Eric Cressey

hip-flexors-psoas-quads

 

Try this hip flexor stretch for the quads and psoas.

B: Glute Activation & Joint Centration

While stretching the hip-flexors may help, proper glute activation is required to stabilize the head of the femur in the hip during hip extension.  The glute max posterior tilts the pelvis and is the primary hip extensor. Overactive hamstrings move the head of the femur forward in the hip socket during hip extension restricting range of motion and increasing the chance for anterior hip pain.

If your hamstrings are always tight they may be doing the glutes work to extend the hip.  By retraining the glute max to function as the primary hip extensor (single-leg glute bridge), you can relieve chronic hamstring tightness and low back pain.

The single leg glute bridge inhibits the deep hip-flexor, while teaching athletes to extend the hips with their glutes – instead of their hamstrings and low-back.

C: Glute Acivation & Anterior Core Stability

The quadruped hip extension activates the glutes and trains the abdominals to stabilize the pelvis for better anterior core stability.  This is a great exercise to learn how to stabilize the low back while extending the hip on one side.

Improving-Hip-Extension

The quadruped hip extension is a great core stability exercise that integrates hip extension with lumbo-pelvic stability.

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

CONDITIONING A
15 Minutes
Commando Push Ups with Dumbbells
.
CONDITIONING B
5 Rounds
 500 Meter Row
300 Meter Run
3 Minute Rest
LIFE: 3 Rounds | 250 Meter row + Run Small Lap + Walk Small Lap
.

 

SIC FITness Class at Asics Tonight

 

Strength in Conditioning for Thursday, April 9, 2015

Tonight SICFIT Scottsdale joins forces with Asics in the Scottsdale Quarter to bring strength in conditioning to the community. This is a great opportunity for a fun and healthy night out on the town with friends, coworkers, or the entire family!

Stop by ASICS at 6:30pm to participate in our free outdoor fitness class. Then, stroll the Quarter, shop, and enjoy dinner and a movie!

SICFIT Scottsdale will be hanging out with our friends-in-fitness at ASICS every 2nd Thursday of the month through June.

Send this link over to your friends and family who you want to join you this and every Thursday!

WARMUP
Coaches Choice
.
SKILL
Handstand Push Up
Atlas Stones
.
STRENGTH
5 – 4 – 3 – 2 – 1
Pull Ups
Push Ups
Burpees
.
CONDITIONING
1 Mile Run or Row for Time
.

 

Guest Week: Don’t Take No For an Answer

 

Strength in Conditioning for Wednesday, April 8, 2015

Ar SICFIT Scottsdale, we are relentless with our students in every aspect of health and fitness: nutrition, proper technique, mental toughness, consistency, sleep, hydration. The list goes on and on.

Now it is time for our students to be relentless with their friends and family who need to make a change in their lives. It is time to not take no for an answer. It is time to use whatever means necessary to get your loved one out to SICFIT Scottsdale or SICFIT Chandler for Guest Week.

Guest Week, running next week (4/13-4/17), is an opportunity to show these folks how SICFIT can transform their body, mind, and soul.  Throughout all of next week, you and your guests have unlimited access to our classes – FOR FREE – when they come to workout with you!

Guest Week is all about helping your friends and family see that their best-self is just a little bit of effort away. Looking forward to meeting your guests!

GuestWeeky

WARMUP
Dynamic Warm Up + Band Mobility
.
STRENGTH
5-7 Minutes to Built Heave 5 Rep Dumbbell Deadlift 31×1
Then…
4 Rounds
8 Dumbbell Deadlift
5 Burpee Long Jumps
6 Touch-n-Go Shuffle Runs
2 Minute Rest
.
CONDITIONING
30 – 20 – 10
LIFE: Russian Kettle Bell Swing + Air Squat + Box Step Up
FITNESS: Heavy Russian Kettle Bell Swing + Jumping Air Squat + Box Jump
SPORT: Full Kettle Bell Swing 55/35 + Goblet Squat 55/35 + Box Jump 24/20
.

 

Single Limb Training Trains More Than A Single Limb

 

Strength in Conditioning for Tuesday, April 7, 2015

Single limb strength in conditioning exercises may seem like they are isolating one body part at at time, but this is far from the truth.

When we work one limb at a time – such as in the box step up or single arm kettle bell row, like we have programmed today – we are also placing functional stress on the core, strengthening it as well.

The core’s primary anatomical function is to stabilize the spine as we move the body through space or manipulate load. When we intentionally throw the body off balance with single limb work, we ask the core to work double-time to keep our bodies in a solid position.

According to Andrew Read, Master RKC and contributor to BreakingMuscle.com, “the role of functional training should be to get the body to work better when we ask it to perform.

Single limb work is one of the most functional exercises we can perform, as it trains the body to move and stabilize itself in a way that it is naturally designed to do.

Jenn D of CrossFit Scottsdale

 

WARMUP
Single Leg & Arm Exercises
Jump Rope
Calve Raise
Pistol Roll Downs
Arm Circles
Arm Raises
.
SINGLE LEG & ARM STRENGTH TRAINING
8-10 Seated Dumbbell Single Arm Press
8-10 Seated Single Arm Kettlebell/Dumbbell Row
8 Single Leg Step Up | Add Weight to Front Rack Position Each Round
8 Single Leg Lunge | Add Weight Each Round
1-2 Minute Rest After Each Set
.
CONDITIONING
Tabata Mash Up
5 Rounds
Push Ups
Sit Ups
Air Squats
.

 

My all American neighbor, SICFIT Scottsdale athlete and Notre Dame Prep student Casey Cooper.

“They say that our heroes are all gone, that we don’t know our neighbors and that they don’t make them like they use to.”

Well, I beg to differ. I happen to know of a young man, who lives in my neighborhood that trains at SICFIT Scottsdale, knows how to fly a plane, can throw a four seem fastball for the Notre Dame Saints and loves life. He has a contagious smile, big heart loves his family, his Country and his community. This young man is Casey Cooper and this is his story. His parents John and Christy Cooper along with younger brother Jesse and sister Mackenzie are his biggest fans and supporters. If you see him in the gym, at school or on the baseball diamond be sure to shake his hand, thank him for his leadership and wish him continued SICcess.

IMG_9473

 

Writer Tom Scanlon: He’s not quite at the “Top Gun” level yet, but Casey Cooper is well on his way. The future is up in the air, literally, for this North Scottsdale resident who attends Notre Dame Preparatory. At a time when many teenagers are playing video games that simulate flying, Casey is actually doing it; he made his first solo flight last year and in mid-February was promoted to the rank of second lieutenant in the Civil Air Patrol. He began flying when he was just 14 years old. “My parents, John and Christy, knew that I wanted to fly and they purchased me an explorer flight for my 14th birthday to see if I enjoyed it,” he said. “I currently have nearly 30 hours of flight time. I need to get up to a minimum of 40 hours before I can receive my private pilot’s license.” His passion for flying goes back to an even younger age, when he was around 8 years old. “My grandfather flew Cessnas before I was born and I had heard some of his stories about flying,” he explained. “Another influence came from my neighbor, Lt. Col Charlie Black. He was a pilot in the U.S. Air Force. He has known me since the day I was born and I have admired him for years.” Casey loves the rare combination of freedom and responsibility in flying planes. “When you fly, you feel like you can go anywhere you want and you can see anything from up in the air,” he said. “The sense of responsibility I have when I fly is amazing; everything has to be perfect and any error can impact the flight. It’s nothing like driving, where I can hop in the car and just go. I have to preflight the plane, check the oil and gas, talk to the ground control and then to the tower. After all of that is complete, I can take off and get into the air.” His goal is to continue improving as a pilot and to become subtler with the controls. He notes that the slightest movement of the yolk can affect the direction of the aircraft. The bigger the movement, the bigger the effects, so it’s important to steer gently to avoid making changes that are too big. When it comes to studying for a career in flying, math and science are key courses for young people interested in the not-always-friendly skies. “Science is important,” Casey noted, “because a pilot needs to know the clouds that are nearby because the clouds can make the flight very turbulent. When flying, knowing the angles of the banks is important because if they are too big or too small, then turns will be steep and fast or shallow and slow, depending on what the pilot does.” But Casey Cooper is not all flying, all the time. He may have his head in the clouds, but he’s also in honors and advanced placement classes, the president of NDP’s junior class and founder of NDP’s Aviation Club, as well as a member of the school’s baseball team. That said, the Civil Air Patrol, an Air Force Auxiliary, has also become a big part of his life. “At our meetings, we teach cadets how to drill and classroom instructions,” he said. “We often do search and rescue alongside the Air Force. My new ranking as second lieutenant changes me from a non-commissioned officer to an officer. I will go from being a flight sergeant to being a flight commander. This transition gives me more leadership opportunities when it comes to teaching and organizing activities. I will no longer be in charge of marching the cadets, as that will be given to the new flight sergeant.” No surprise, his favorite flick is “definitely ‘Top Gun.’” When he watches it, Casey likes to imagine himself doing the same thing when he’s older. He also watches “Air Aces” on television, a show about some of the greatest pilots that have flown since World War II. He hopes to be a military top gun himself, post-high school. “After I graduate from NDP, my ultimate goal is to go to either the Air Force Academy or the Naval Academy, which I consider to be the best flight schools in America,” Casey said. “From there I plan on going to flight school to become a fighter pilot and serve my country.” Casey has a younger sister, Mackenzie, who is 15, and a younger brother, Jesse, who is 12. His parents have been very supportive of his flying, making time to get him up in the air as much as possible despite everyone’s busy schedules. They often listen to Casey talking to the tower through a mobile app, which allows them to hear radio calls from any airport in the world. And what does North Scottsdale look like from the air? “Looking at NDP and the area around Scottsdale is like looking at a model city,” Casey said. “Everything looks much smaller and it gives me a better perspective on the size of everything compared to being on the ground.”

See more at: “Your cleared for takeoff”

 

Guest Days at SICFIT Scottsdale

GuestWeeky

At SICFIT Scottsdale we believe in motivation. Do you have a friend who has been saying “I need to get into shape”. Or maybe that special someone who is a little intimidated by the intensity of our workouts? April 13th through the 17th is your chance to invite them, as this week at SICFIT Scottsdale is GUEST WEEK! We want you to extend that invitation to them to try out a free class. If you bring a friend you train for FREE! And remember…You just might be saving their life. Check out our schedule by clicking here. See you in class!

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