Fitness Expert: Anthony Moscardelli

anthony moscardelli personal trainerAnthony Moscardelli is a seasoned fitness and performance nutrition specialist.  As a fitness expert, he offers mobile personal training services and group fitness for all ages, abilities, and goals.  His mission is to help set people on their way to living a fit, healthy, and happy lifestyle.  His unique training methods will not only keep you engaged and energized, but will keep you guessing what he might come up with next!  Whether you are looking to shed a few pounds, tone a few muscles or train for your next Spartan Race, Anthony can customize a plan that’s right for you.

In addition to training services, Anthony can also help create healthy meal plans designed to suit your body type and weight loss or weight gain goals.  Anthony doesn’t believe in fad diets as there is no one size fits all.  Getting in shape requires physical activity but it also requires changing bad eating habits and nutritional education.  Anthony can help with both.


  • All certifications awarded through the International Sports Science Association (ISSA)
  • Certified Personal Trainer (CPT) since 2004
  • Certified Sports Nutritionist (CSPN) since 2005

Training background:

  • Former Power-lifting Champion with over ten years of competitive training experience
  • Cross-fit Competitor with three years of instructional cross-training
  • Former College and Semi-Professional Football player with years of sports specific training
  • Ten years Bodybuilding Specific training

Contact Tony directly at:


Personal Trainer: Hope Nagy

hope nagy, personal trainer, conshohocken pa, scully fit

Lose Weight ~ Tone ~ Get ScullyFit ~ Sculpt ~ Burn Fat ~ Get Stronger ~ Get Leaner ~  Build Mass

Hope Nagy can help you do it all, and now is a local resource for our resident’s of Riverwalk at Millennium and all ScullyFit Community Residents.  Voted Philly’s #1 Top Trainer on the Philly Hot List in 2011 and 2012, and voted Top Trainer in 2013 and 2014. Hope was also voted the 2015 Montgomery County PA Happenings #1 Personal Trainer.

Hope is a personal trainer who is passionate about what she does. Weight loss & strength training. Men & women. Hope is excited to welcome new Riverwalk and ScullyFit clients.

Hope’s goal is to get her clients to move away from the unhealthy habits they’ve become accustomed to, and to start incorporating healthier eating and exercise habits at a pace that works with their lifestyles. . . she makes it work for each individual. From relatively meager to extremely lofty goals.

Hope’s holds the following certifications:

  • Certified Personal Trainer IFPA
  • Certified Johnny G Spinning Instructor
  • Certified Kick Box Instructor
  • Certified Kettle Bell Instructor
  • Certified in Youth Strength Training
  • Owner of Hip Hop Fitness for Kids
  • ZUMBA Certified

Contact Hope today to schedule your next training session.

For more information visit Hope’s website at

Riverwalk at Millennium: Fitness Resources

fitness resources, dumbells

Below are some local Conshohocken, PA fitness resources that we have compiled for the residents of Riverwalk at Millennium Apartments – a community professionally managed by Scully Company. Check back periodically – we are always adding new resources as we continue to make connections in the community!


1.Personal Trainer Hope Nagy

(610) 608-6087


2. Fitness and Performance Nutrition Specialist Anthony Moscardelli

(215) 970-6799 


3. The Conshohocken Rowing Center

307 Washington Street, Conshohocken, PA 19428

For information email:


4. Local Table Market Fresh Cafe

Offering Riverwalk at Millennium and DeKalb Apartment Residents 10% off each visit

6 East 1st Ave

Conshohocken, PA 19428


5. Whole Foods Market – Plymouth Meeting

500 W. Germantown Pike

Plymouth Meeting, PA 19462

Phone: (610) 832-0100

Hours: 7:00am – 10:00pm Daily

Sales and Coupons:



6. Rob Licata, Personal Trainer

Bodyology Personal Training – Featuring a Personal Training App Service Available for ScullyFit Residents


7. Katie Cavuto MS, RD, Dietitian and Culinary Nutritionist

Official Dietitian to the Philadelphia Phillies and Flyers

(215) 545-2802

Whole Foods Market – Plymouth Meeting

whole foods market, fresh produce


ScullyFit is partnering with Whole Foods Market to provide our residents with access to quality products that are thoroughly researched and vetted by Whole Foods to meet the company’s rigorous standards.

Whole Foods Market Plymouth Meeting, open since January of 2010, is the largest Whole Foods Market in the Philadelphia area. Pay them a visit to pick up a pint of locally-brewed beer from their Cold Point Pub, enjoy a drink from the organic espresso bar, take a trip up to roof for a taco from their Taco Truck,  or visit any of their nine departments to see what the store has to offer.

The Plymouth Meeting location features weekly events for customers, from fundraisers to benefit charities, to Yoga classes, to Trivia to Kids Club. Visit their website for a list of upcoming events. On their site you will also find fantastic resources for nutritional advice, recipes and menu planning.



Cinna-Crunch Power Smoothie

smoothie picture

Who doesn’t love Cinnamon Toast Crunch. It’s actually my personal all-time favorite cereal – so when I came across this recipe on, I just had to share it. It’s quick, easy, healthy and most importantly DELICIOUS!

  • ½ cup plain Greek yogurt
  • 1 frozen banana
  • ¼ cup almond butter
  • ½ cup Cinnamon Toast Crunch cereal
  • 1 cup skim milk
  1. Add all ingredients in a blender and blend until smooth.
  2. Top with some extra cereal squares and serve.

You can see the nutritional facts listed below. Don’t freak out when you see the 19g of fat! Our bodies need fat (if you missed our post A Beginner’s Guide to Fat be sure to read it). You’ll see of the 19g of fat only 2g are saturated fat. The best part of all is that the protein in this smoothie packs a punch accounting for 42% of your daily value!

nutritional facts for cinna crunch smoothie


Recipe credit: Leslie Baradel of My Menu Pal

7 Tips for Starting and Sticking with a Health and Fitness Routine

fitness tips, fitness routine

The weeks leading up to Memorial Day. . . New Years Day . . .the days surrounding a “big” birthday. . . These are the popular times for people to start a new workout routine. Unfortunately, the excitement with which these intentions are born, often fizzle out within a few weeks – leaving people feeling frustrated and defeated .

ScullyFit believes that being healthy isn’t a fad or a trend, instead its a lifestyle – a 365 day per year focus on healthy choices, not crash diets or fitness fads. With this in mind, today is a good a day as any to start a health and fitness routine and take the first step in becoming the newer, healthier you.

Here are some tips for starting AND sticking with your new health and fitness routine:

  1. Keep it simple and start small
  2. Create habits
  3. Keep it real
  4. Find a workout buddy
  5. Track it
  6. Cheat
  7. Switch it up


Keep it simple and start small: Deciding to change your lifestyle for the better is an exciting and important decision. With today’s constant media splatterings of conflicting fitness information and imagery, its easy to get caught up in the hype! Don’t try to take on too much at once. Far too often people decide to they want to be healthier, so they – rush out and join a gym,  buy a bunch of expensive vitamins and supplements, purchase an entire grocery cart of organic items they have never eaten (some of which they can’t even pronounce), and set a goal to lose 15 lbs in three weeks. Trying to change this many aspects of your life all at one time is unrealistic.

Create habits: People who are successful at creating change, are successful as a result of their habits. Habits determine 95% of your behavior.Instead of trying to change everything all at once, make a list of what needs changing, and then try to create one new habit at a time. For example, if you are lacking a healthy diet, and the idea of eating greens makes you cringe start by reversing one unhealthy habit at a time. Maybe start by cutting out soda and switch to drinking water with every meal instead. This one minor adjustment alone will make a huge impact. Once you’ve conquered that, try and find some healthier alternatives to your favorite meals to ease your way into that healthier diet, for example – substitute ground turkey for ground beef. The lesson here is to break big goals into small manageable habits.

Keep it real: The same goes for your new fitness plan. You can’t expect to go from being out of shape to running half marathon in a month. Start with small weekly goals, and continually build on the previous weeks accomplishments. If you are looking to start running, the free Couch to 5K app (C25K®) is a great place to start. C25K® is the easiest program to get beginners from couch potatoes to 5K distance runners in 8 weeks. Over 5 million people did it, and the app is tailored for first time runners! Once you’ve completed this app, you can move on to the 10k, 13.1 and 26.2 versions if you choose.

Find a workout buddy: Find someone to join you on your quest for fitness. Having a workout partner will make exercising more fun, and will make you more accountable. If you don’t have anyone to workout with, try a fitness class at a local gym or community center. People who workout in groups make it to the gym 45% more than those who do not! At Scully Company’s ScullyFit communities, we offer weekly group fitness classes from Spin class to kickboxing to Zumba style classes and more – just one of the many perks of being a Scully Community resident!

Track it: Set an achievable goal for the number of workouts your schedule will allow you to complete each week. Create a fitness journal and track your workouts to keep yourself accountable. A good practice is to weigh yourself every two weeks and take pictures (front facing and side facing) every four weeks. You may find taking the first one to be nerve-wracking, but it shouldn’t be. The pictures are only for your personal use, and when you are able to compare your four and eight week pictures to your before picture, the motivation they will give you and the pride you will feel will be overwhelming!

Cheat:  Depriving yourself of all the tasty treats (or beverages) you love so much, will only make you want them more. When you reach a goal, treat yourself! Everything is okay in moderation, and once you satisfy that craving, you can stop thinking about it and continue on your healthy journey 🙂

Switch it up: Be sure to mix different types of workouts into your routine. Doing so will create muscle confusion, and allow for better results. Try to get at least one session of stretching, cardio and strength training in each week.

If you follow these tips, you will be off to a great start.

Our ScullyFit fitness experts are always happy to answer your questions – send them to


Go Make Today Yours!




Benefits of HIIT
HIIT (High Intensity Interval Training) isn’t something new, but its gaining more traction every day. If you don’t know what this type of training is all about, read on! HIIT is a training technique that consists of intense bursts of exercise during which you give your all-out, one hundred percent effort, followed by short, sometimes active, recovery periods. This type of training is effective in getting your heart rate up and will burn more fat in less time.

The best part of HIIT, is the afterburn it achieves. The afterburn effect (or Excess Post-Exercise Oxygen Consumption or EPOC), can allow you to continue to burn calories long after you’ve finished your workout – in some cases up to 36 hours after that workout is complete! If you research EPOC on Wikipedia you will find a long, extremely scientific explanation that’s pretty hard to follow. The simpler explanation is this: during periods of intense exercise your body creates an oxygen debt. EPOC is the amount of oxygen required to restore your body to its normal, resting level of metabolic function and during EPOC you will continue to burn calories. A HIIT session will create a larger oxygen debt than steady-state cardio (running at a steady pace for a longer period), and therefore will create a larger afterburn.

If you adapt your routine from a traditional routine to HIIT, you don’t need to workout daily to see results. Two or three times a week of giving your all during a HIIT session will allow you to achieve the same results as you would have by participating in more traditional workout on a daily basis. Say goodbye to the days of not having enough time for exercise. HIIT workouts can be done anywhere and are typically 30 minutes or less!

HIIT workouts are generally done with the use of your own bodyweight – so there is usually no equipment required, although dumbbells are often optional to increase resistance.

Scully Company community residents are in luck. Our ScullyFit treadmills have just launched a new application called Sprint8, which is a HIIT workout. The video below shows this effective and efficient new workout – which only requires 20 minutes of your time, three times a week!

For those of you who aren’t residents of a Scully Company communitye yet, here’s a sample HIIT workout we found in The Huffington Post courtesy of Eric Salvador, NASM, NSCA head instructor at The Fhitting Room in New York City. This quick workout can be done anywhere – at home or on the road.

Do-It-Anywhere HIIT Workout
50 Sit-Ups
Lie on your back, knees bent, with your feet on the floor. Tighten your core and using your abs, pull your head and back off the ground until you are sitting upright, with your back completely perpendicular to the floor. Pulling your abs in again, slowly lie back down into start position. Repeat.

sit up

40 Jump Squats
Stand with feet shoulder width apart, arms at your sides. Bend your knees, keeping them in line with your feet, and sit back into a quarter squat). Perform a small jump, and land back in your squat position. Repeat.

jump squat

30 Push-Ups
Get into plank position, hands on the ground directly under your shoulders, legs about hip width apart. Keeping your elbows tucked against your sides and your body in a straight line, bend your elbows and lower your entire body until it almost touches the ground (or as far down as you can). Return to start position. Repeat.

push up

20 Split Jumps (Jumping Lunges)
Start with feet hip width apart, arms at your sides. Perform a small jump upwards while simultaneously moving your right leg forward and left leg backwards, landing in a lunge with right knee bent directly over your toes, left knee bent directly in line with your hip. Jump and at the same time reverse legs. Repeat.

Split jumps

10 Triceps Dips
Get onto all fours facing the ceiling, knees bent 90 degrees over your toes, hands on the ground under your shoulders, fingers facing forward, back straight so your core is parallel to the ground. Keeping your elbows tucked in, bend them to lower your butt as close to the ground as you can get. Push back up. Repeat.

tricep dip

30-Second Burpees
Start standing. Place your hands on the ground and jump your legs backwards until they are fully extended, so you end up in a push up position. Quickly jump your legs back towards your hands. Stand up quickly and jump with hands raised up to the ceiling. Repeat immediately when you land the jump.


Image Credits:


ScullyFit Launches at Riverwalk Apartments

ScullyFit team


Scully Team members spent time at Riverwalk at Millennium Apartments this morning rolling out the ScullyFit brand and demoing the communities cutting edge fitness equipment.

Residents got to learn what ScullyFit is all about and got to see and try the many features the equipment and software has to offer. From running virtual active courses with interactive gradual terrain changes around the globe to the new Sprint8 app specializing in automatic HIIT (high intesnsity interval training), the top of the line equipment at Riverwalk has something to keep everyone engaged, no matter what your fitness level.

In addition to our exclusive cardio experience, residents also toured the group fitness studio offering classes in various formats led by virtual trainers. The best part of this technology is it makes instructor-led workouts available 24 hours a day – so no matter what your schedule is, there is a class at a time convenient for you! Available class styles include Bodyweight Training, Plyomentric Training, Zumba, Kickboxing, Spin, Step and Body Pump.

Any Scully residents residing at communities that feature this equipment should contact the leasing office to schedule a demo if they have not yet experienced it. Our staff would be happy to show you how it all works!

For any Riverwalk residents working the 9-5 grind that were unable to make it today, there will be another chance to check it all out on Wednesday, August 19th from 6:30pm to 8:00pm. Make sure you stop by to enter to win a Fitbit ChargeHR!

fitbit chargehr, contest, giveaways


Copy Cat Recipe: P.F. Changs Lettuce Wraps

pf changs lettuce wraps

Prep Time: 10 minutes

Cook Time: 10 minutes

Total Time 20 minutes

Yield 4 servings

A copycat recipe that you can easily make right at home in just 20 minutes!


1 tablespoon olive oil
1 pound ground chicken
2 cloves garlic, minced
1 onion, diced
1/4 cup hoisin sauce
2 tablespoons soy sauce
1 tablespoon rice wine vinegar
1 tablespoons freshly grated ginger
1 teaspoon Sriracha, or more, to taste
1 (8-ounce) can whole water chestnuts, drained and diced
2 green onions, thinly sliced
Kosher salt and freshly ground black pepper, to taste
1 head butter lettuce
Make Turkey Cutlets w/ Braised Red Cabbage

Heat olive oil in a saucepan over medium high heat. Add ground chicken and cook until browned, about 3-5 minutes, making sure to crumble the chicken as it cooks; drain excess fat.
Stir in garlic, onion, hoisin sauce, soy sauce, rice wine vinegar, ginger and Sriracha until onions have become translucent, about 1-2 minutes. Stir in chestnuts and green onions until tender, about 1-2 minutes; season with salt and pepper, to taste.
To serve, spoon several tablespoons of the chicken mixture into the center of a lettuce leaf, taco-style.


Adapted from Eat. Drink. Love.


A Beginner’s Guide to Fat

healthy fat, avocado, nuts, vegetable oil

The term fat is thrown around with a negative connotation far to often. Are you afraid of fat? You shouldn’t be! Today, it is (wrongfully) ingrained into the brains of society that they should do everything in their power to steer clear from fat. If you are still following this practice, read on for some important information on nutrition.

The Importance of Fat

Fat plays an important role in a well-balanced and healthy diet. Fat actually helps our bodies to function correctly in several ways:

  • Source of energy – The fat we eat, along with the fat we make from other nutrients in our bodies, provides the energy for most of our life-functions. Any extra calories we consume but do not need to use immediately, are stored for future use in special fat cells.
  • Transporting vitamins – fat is required to move fat-soluble vitamins through the bloodstream to the areas they are needed – this includes vitamins A, D, E and K
  • Fatty acids – These can not be made by our body, but are necessary for growth development and cell functions.
  • Maintaining healthy skin and other tissues
  • Helps with staying full – When you eat fat it initiates the release of a hormone that helps you to feel full after a meal. If you experiment by replacing some of your less healthy meals with options that are high in healthy fats (monounsaturated and polyunsaturated fats) you will find you will become full by eating much less, AND will have more energy afterwards.  NOTE: MyFitnessPal users – for some reason the nutrients section of the nutrition tab lists zero grams as the goal for monounsaturated and polyunsaturated fats, making it appear as if these are negative fats. This is incorrect! You should do whatever you can to make up the majority of the fat in your diet with these fats.
  • Helps maintain a steady blood sugar level – Fat slows down the digestion and the rate at which carbs and sugar enter your blood stream. When paired with carbs, fat will prevent a rapid spike in blood sugar.

How Much Fat Should You Consume

Adults should get 20% – 35% of their calories from fat. To determine how much fat you should consume, simply take your personal calorie goal for the day and multiply it by your fat goal and that will give you the number of fat calories you should consume on a daily basis.

For example if you have a daily calorie goal of 1200 and and a 25% fat goal you would use the following equation:

1200 calorie goal x .25 fat goal = daily fat calorie goal of 300 calories

If you are using a fitness app to track your diet, it may set this for you automatically, but you should be able to adjust it to meet the goal you want to set for yourself.

Types of Fat

This could easily turn into an entire separate blog discussing all the different types of fats, but here is a quick guide.

  • Polyunsaturated Fats
    • Goal: Get more
    • Found In: Nuts, seeds, vegetable oils and fatty fish
    • Includes: Omega-3 and Omega-6 fatty acids
    • Benefits: Help to lower your total cholesterol which can lower your risk of heart disease and stroke. Also provide nutrients to help develop your body’s cells.
  • Saturated Fats
    • Goal: Limit
    • Found In: Meat, seafood and dairy products as well as some plant foods like palm and coconut oil
    • Risks: Increases total cholesterol and may boost risk for type 2 diabetes
    • Recommendation: No more than 10% of total calories should come from saturated fat
  • Unsaturated Fats
    • Goal: Get more
    • Found In: Olive and vegetable Oils
    • Includes: Monounsaturated and Polyunsaturated fats.
  • Monounsaturated Fats
    • Goal: Get more
    • Found In: Canola oil, olive oil, peanut oil, nuts, seeds, avocados
    • Benefits: Raise good cholesterol and lower bad cholesterol
  • Trans Fat
    • Goal: Eliminate
    • Found In: Many processed and fried foods
    • Risks: Increase total cholesterol and LDL (bad cholesterol), and lower HDL (good cholesterol).
    • Tip: Food manufacturers can list that a product is trans fat free if it contains less than a half of a gram per serving, so be sure to check the nutritional information to make sure it is really a trans fat free product.