Tabata Tuesday: 30 Minute Workout from Pumps & Iron

This workout is brought to our ScullyFit residents by Nicole of Pumps & Iron.

A tabata is four minutes long: 8 rounds of 20 seconds of work and 10 seconds of rest. For this workout, each tabata will consist of two exercises that you’ll alternate between: Exercise 1 for 20 seconds, rest for 10 seconds, Exercise 2 for 20 seconds, rest for 10 seconds, Exercise 1 for 20 seconds, etc. So even though there are eight rounds, you’ll only do each exercise four times.For each superset, you’ll do a 4-minute tabata: 8 rounds of 20 second of work and 10 seconds of rest, alternating between the two exercises each work round. Once you’ve gone through all four supersets, start back at the top, completing a total of two rounds (= eight 4-minute tabatas total).

Once you finish the first tabata, rest for 30 seconds (ish) and then move right onto the second tabata. In total, it will take you just over 30 minutes to complete the seven tabatas (taking rest into account).

tabata workout,

 

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Ask the Expert: Resistance Training

pistol squat, resistance training

Expert fitness and performance nutrition specialist Anthony Moscardelli answers all of your questions in his “Ask the Expert” segment on the ScullyFit site. Submit your questions for Anthony by emailing scullyfit@scullycompany.com.

Question: What are the benefits of resistance training?

Physiological Benefits

1. Beginning a structured resistance training program has the proven ability to build muscular strength and development.

2. Resistance training aids in building a stronger bones. As we age, absent some form of resistance training, we each, at some playing in our lives, will begin to experience a loss in bone density which unfortunately could lead to certain debilitative conditions such as hip fractures and osteoporosis.

3. Research has shown that between the ages of 32 and 50 our body naturally loses upward of 10% of its muscle mass. By the age of 60, that number is likely to double. Resistance training will reverse that probability.

4. A strength training program can allow us to regain certain useful levels of flexibility.

5. Resistance training leads to a stronger healthier heart. A strong, healthy heart is associated with lower levels of cholesterol, triglycerides, high blood pressure, stroke and heart attacks are also diminished greatly.

6. Strength training increases the bodies ability to keep insulin levels in check. It has also been proven to prevent or reverse certain life-threatening diseases like diabetes.

7. The use of weights for resistance training enhances the bodies ability to reduce oxidative stress and cellular damage, it has also been proven to lower the risk of developing certain types of cancer.

Psychological Benefits

1. Strength or resistance training has a profound effect on boost in confidence and self-esteem.

2. Strength training allows us to better cope with life stressors.

3. Strength training provides for a better quality of sleep.

4. Resistance training is a natural mood elevator, which has been proven to boost overall cognitive function in the brain.

Content courtesy of Anthony Moscardelli.

anthony moscardelli personal trainer

Anthony Moscardelli is a seasoned fitness and performance nutrition specialist.  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!

To discuss taking the next step in reaching your health and fitness goals, contact Anthony at (215) 970-6799 or phillystrength@gmail.com 

 

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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 scullyfit@scullycompany.com.

 

Go Make Today Yours!

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