The 30-Day Treadmill Workout

The 30-Day Treadmill Workout

Today’s post is brought to you by Shape.com

Against all odds, you might just fall in love with the treadmill this month, thanks to this killer workout program that uses speed, hill, and endurance intervals—plus body-weight moves with the treadmill…

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In addition to helping you beat boredom, the roughly 30-minute-long interval workout will help you become a stronger runner by improving your endurance, speed, and power over the month, while also sculpting your entire body with killer hill intervals and body-weight moves that incorporate the turned-off treadmill. (You can also opt to do them on a mat instead.) Don’t worry, you’ll also have time for recovery—which can mean a jog or a walk if you’re a beginner—to get your heart rate down and prepare you for the next interval. And most importantly, since the program is built around your own personal base pace (more on how to figure out that number below), it’s designed for all levels of athletes—even those brand new to running.

How it works: The first week, you’ll follow the workout as-is. If you’re new to running, start implementing this workout into your routine two days per week, Arzon suggests. The rest of the week you’ll spend doing low-impact workouts like spinning or yoga, plus one “long” run—whatever that means to you. While this is a great opportunity for those training for longer races to get their miles in, it can also be swapped for 60 minutes of sustained cardio, such as 30 minutes on the StairMaster and 30 minutes on elliptical, Arzon says. For the rest of the month, you’ll focus on improving one component of the workout each week—speed, hills, or endurance—while keeping the other areas the same. (This ensures you don’t increase your total distance by more than 10 percent per week, a good safety measure.) Even though you’re only making one component harder at a time, you’ll probably see improvement across the board, she says.

Before you begin your treadmill workout, start with some pre-run dynamic stretches that will improve your range of motion and loosen up your muscles to help reduce your risk for injury. And after you finish your cool-down sesh, turn the treadmill off and use it for some quick static stretches that will help loosen up tight quads, glutes, lats, and hamstrings.

Treadmill Challenge Chart

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It’s Never Too Late to Start Exercising!

Today’s post is brought to you by Harvard Health

It’s Never Too Late to Start Exercising!

Exercise can ward off chronic disease and help you maintain your independence and mobility. But the older we get in the United States, the less active we are, according to a study published Sept. 16, 2016, in the CDC’s Morbidity and Mortality Weekly Report.

Researchers analyzed data from a 2014 national health survey, focusing on adults ages 50 or older. Over all, about 28% of those people had not exercised in a month. But inactivity increased with age: non-exercisers amounted to about 25% of people ages 50 to 64, about 27% of people 65 to 74, and about 35% of people 75 or older.

The good news? “It’s never too late to become physically active! We have research studies showing that changing from being inactive to active—whether occurring in your 40s, 50s, 60s, or even 70s—is beneficial for health,” says Dr. I-Min Lee, a Harvard Medical School professor. Aim for 150 minutes per week of moderate-intensity activity, such as brisk walking. If you’re unable to meet that goal, remember that any physical activity will provide health benefits, so do what you can manage based on your ability and your doctor’s advice.

Exercise Tips for Beginners

There are a variety of simple exercises you can do to build strength without leaving your home. Below are a few examples Healthline.com recommends to help you get started on your new path to fitness.

Abdominal Contractions

To increase strength in abdominal muscles

Take a deep breath and tighten your abdominal muscles. Hold for three breaths and then release the contraction. Repeat 10 times.

Wall Push-Ups

To increase strength in chest and shoulders

Stand about three feet away from a wall, facing the wall, with feet shoulder-width apart. Lean forward and place your hands flat on the wall, in line with your shoulders. Your body should be in “plank” position, with your spine in straight, not sagging or arched. Lower your body toward the wall and then push back. Repeat 10 times.

Pelvic Tilts

To strengthen and stretch muscles in the lower back

Take a deep breath, tighten your buttocks, and tilt your hips slightly forward. Hold for a three-count. Now tilt your hips back, and hold for three seconds. It’s a very subtle movement. Repeat eight to 12 times.

Shoulder Blade Squeeze

To strengthen postural muscles and stretch the chest

Sit up straight in your seat, rest your hands in your lap, and squeeze your shoulder blades toward one another. Focus on keeping your shoulders down, not hunched up toward your ears, and hold for three seconds. Release and repeat eight to 12 times.

Toe Taps

To strengthen lower legs

Sitting in a chair and keeping your heels on the floor, lift your toes high enough that you can feel the muscles along your shin working. This helps keep blood circulating in your legs and also strengthens the lower leg. Repeat 20 times.

Heel Raises

To strengthen upper calves

Sitting in a chair, keep your toes and the balls of your feet on the floor and lift your heels. Repeat 20 times.

Knee Lifts

To strengthen thighs

Seated in a chair, with your arms resting but not pressing on the armrests, contract your right quadriceps muscles and lift your leg. Your knee and the back of your thigh should be two or three inches off the seat. Pause for three seconds and slowly lower your leg. Complete eight to 12 repetitions and then repeat with the opposite leg.

Shoulder and Upper Back Stretch

To stretch the shoulders and back

Bend your right arm, raising it so your elbow is chest level and your right fist is near your left shoulder. Place your left hand on your right elbow and gently pull your right arm across your chest. Hold for 20 to 30 seconds. Repeat with the opposite arm.

Ankle Rotations

To strengthen calves

Seated in a chair, lift your right foot off the floor and slowly rotate your foot five times to the right and then five times to the left. Repeat with the left foot.

 

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Try this Do-Anywhere HIIT Workout to shake up your fitness routine!

Try this Do-Anywhere HIIT Workout to shake up your fitness routine!

If you are looking for a workout to shake up your normal fitness routine, you’ll love this High Intensity Interval Training (HIIT) workout brought to you by HealthCentral.com.

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Health Fitness Revolution breaks down why HIIT workouts are so beneficial:

What’s not to love about High Intensity Interval Training? As it’s name suggests, the workout involves various intervals – usually of high intensity – ensuring you get a maximum benefit from your workout. HIIT boosts your metabolism while burning tons of calories in a short period of time. These are only a few of the many benefits you can earn through HIIT.

Here’s our list of the Top 10 Health Benefits of HIIT:

  • Helps build endurance – High intensity training adapts to the cellular structure of muscles which enables you to increase your endurance while doing any type of exercise. “Journal of Physiology,” posted a study where people participated in HIIT for eight weeks and the results showed that they had doubled the length of time they could ride a bicycle while keeping the same pace.
  • Burns calories and fat in a shorter period of time – HIIT is great if you have a limited amount of time to work out. Studies show that 15 minutes of high intensity interval training burns more calories than jogging on a treadmill for an hour.
  • Effective energy use – HIIT uses a system of work-hard-then-recovery intervals, alternating between high intensity workouts with short resting periods. Through interval training your body learns how to efficiently use the energy that comes from your body’s energy system. HIIT also helps remove toxic wastes from your muscles during the resting periods. Alternating between the exercises also helps you breathe effectively.
  • Boosts metabolism – The American College of Sports and Medicine said that High Intensity Interval Training helps you consume more oxygen than a non-interval workout routine. The excess amount of oxygen consumed helps increase your rate of metabolism from about 90 minutes to 144 minutes after a session of interval training. Thus the increased metabolism helps burn more calories at a faster rate.
  • Burn calories and fat hours after you leave the gym – When participating in such high intensity workouts your body’s repair cycle goes into hyper drive. This means in the 24 hours after a HIIT workout your body is still burning calories and fat whereas in steady-pace workouts, you may not.
  • No equipment necessary– HIIT workouts are extremely cost efficient because you need zero equipment! All you need is a little open space. HIIT workouts utilize your own body weight, so any workout that gets your heart rate up quickly such as plyometrics, high knees and jumping jacks can be implemented into a HIIT workout. In fact, weights can actually make sometimes make the workout less effective because your main focus in HIIT is getting your heart rate up rather than toning a particular muscle group.
  • Lose fat and not muscle – Steady cardio is often associated with losing muscle. HIIT workouts, however, combine weight training (the weight being your body) and effectively allows dieters to preserve their muscle gain while still shedding weight.
  • Choose your own workouts – The great thing about High Intensity Interval Training is that you don’t have to limit yourself to just running or biking. In fact, you can pick any cardio workout and make it an interval workout. You can bike one day at max speed for 30 seconds and take 45 second intervals in between and the next day you can switch it up to jogging or aerobics.
  • Good for heart health – They say that extreme training helps build extreme results. It’s hard for most people to push themselves to an anaerobic zone where you lose your breath and feel your heart pounding faster and faster. With interval training it’s easier to push yourself to that level because of the rest interval that comes right after you reach that point. This helps keep a healthy heart and helps blood flow effectively throughout your whole body.
  • Challenging – HIIT workouts offer seasoned workouts a new challenge and beginners a quicker way to see results. You are constantly pushing yourself out of your comfort zone therefore you can never get bored with your workout!

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34 Healthier Thanksgiving Recipe Ideas

Today’s post is brought to you by Kate Morin at Greatist.com 

34 Healthier Thanksgiving Recipes

It’s that time of year again: Families gather (and bicker), turkeys get browned on the outside and left accidentally frozen on the inside (whoops), gravy ends up a lumpy mess, and cranberry sauce plops loudly from white-labeled cans everywhere. Though we can’t promise no bickering, this list can help save your Thanksgiving meal. Here you can find all the recipes you could possibly need to prepare a successful dinner for any size family. Most are our own personal creations, but we’ve also included some stars from the kitchens of our very awesome recipe contributors too.

Salads and Starters

2. Spicy Kale Salad

Kale is the perfect hearty fall green to use as a base for any seasonal salad. Try this easy option with freshly grated pecorino cheese and red pepper flakes as a side dish or starter with a little kick.

With eight simple ingredients and less than 10 minutes of prep time, this spinach and sprouts dish brings a little California sunshine to any dinner table.

4. Curried Pumpkin Soup

Pumpkin just screams Thanksgiving. Start your meal with this simple soup filled with warming spices to get your gourd on.

5. Arugula Salad with Fennel, Apple, and Pecans

On a day when nearly every dish is an indulgence, it’s smart to start with something a little greener to fit in those important nutrients and antioxidants. This combo of arugula with crisp and refreshing fennel and apple is the perfect solution. (The balsamic-dijon vinaigrette doesn’t hurt either!)

Sides

We can’t get enough Brussels sprouts at Greatist. The addition of pancetta and maple make these healthy little guys just the right amount of decadent (without going overboard on the unhealthy stuff).

7. Brussels Sprouts with Brown Butter and Sage

Looking for the perfect turkey pairing? Try these roasted Brussels sprouts topped with earthy brown butter for a delicious addition to any Thanksgiving table.

8. Healthier (Vegan) Creamed Corn

Instead of heavy cream, this version of the classic uses coconut milk to achieve a luscious texture. But it doesn’t taste tropical thanks to all the amazing spices.

9. Cranberry-Orange Sauce with Thyme

Repeat after us: No. Canned. Cranberries. Anyone who can boil water can make this recipe sweetened with honey and orange.

10. Basil Cranberry Sauce

For those who prefer an herbal twist on the side, here is the answer. Plus, there’s no added sugar; the sauce is sweetened with apple juice.

11. Green Bean Casserole

This classic side dish is typically anything but healthy. However, this version takes out all the bad stuff by swapping in, well, less-than-bad stuff. Grandma will never know the difference.

12. Kale and Butternut Squash Stuffing

Whether you call it stuffing or dressing, no Thanksgiving would be complete without the holiday staple. And this quick and easy recipe is full of unexpected veggies and can be made vegetarian-friendly.

Savory muffins sound weird—we know. But trust us. This combo of pumpkin puree and cheddar bring life to otherwise bland dinner table bread options.

14. Cauliflower Leek Puree

White, fluffy, and absolutely delicious, these look like mashed potatoes but have loads more flavor and are even creamier (hat tip to the Greek yogurt).

15. Roasted Asparagus

With just three ingredients and less than 20 minutes from start to finish, this roasted asparagus recipe makes one simple, crowd-pleasing dish.

16. Maple and Sage Roasted Squash

It does take some muscle to chop up a butternut squash. This recipe makes it totally worth the workout. Colorful, sweet, and savory, it requires only five ingredients.

17. Hearty Greens with Garlic

We know, we know, greens aren’t a “traditional” Thanksgiving dish. But take a chance this year, and pick your favorite leaves to toss with a hearty dose of garlic. They taste great and offer an extra-heavy dose of antioxidants!

18. Apple-Parsnip Mash

Another potato replacement, this inventive take uses apples and parsnips to make a similarly colored dish that’s slightly sweet and 100 percent velvety. You may never eat mashed taters again.

19. Honey-Orange Carrots

Carrots are a great source of beta-carotene, but all too often they’re just plain boring. These carrots are a refreshing change, and because they’re roasted, they take little effort so you can spend less time in the kitchen.

Mains

20. Cranberry Pecan-Stuffed Pork Chops

Not a fan of poultry? Try pork this Thanksgiving. (Yes, you can call it Pork Day if you must.) Plus, the cranberry-pecan stuffing is the bomb.

21. First Timer’s Guide to Cooking the Perfect Thanksgiving Turkey

Taking your first stab at cooking the big bird this year? Don’t even try to enter the kitchen without this simple guide.

22. Herb-Stuffed Turkey Breast

Hosting Thanksgiving can be a hassle. And wrestling a 20-pound turkey can make things extra stressful. Take this less-traditional route and choose a smaller piece of the bird—the breast—for a creative (and equally delicious) main dish.

23. Quinoa and Sweet Potato-Stuffed Mushrooms

These sweet potato and quinoa stuffed mushroom caps are just as filling as a hunk-o’-turkey and can be enjoyed by anyone around the dinner table.

Desserts and Drinks

Cookies may never be a health food, but whole-wheat flour, flaxseeds, and pumpkin add more fiber, omega-3s, and antioxidants. And they all go fabulously with chocolate chips.

25. No-Bake Pumpkin Custard

With only five ingredients and no oven required, this stress-free dessert tastes just as good as grandma’s pumpkin pie.

26. Quinoa Apple Cake

With a quinoa and apple base, this snack cake is filling enough to kill that dessert craving. And since it’s Thanksgiving, go ahead and serve it à la mode!

27. Harvest Fruit Compote

Looking for a way to use up all that fall fruit? Try this simple compote for an all-natural sugar fix. Serve with ice cream, fresh whipped cream, or angel food cake for some extra decadence.

28. Healthier Coconut Macaroons

Macaroons may not be the first thing that comes to mind on Turkey Day, but that doesn’t mean you can’t make these coconutty balls. And they’re so (so!) much easier to make than pie.

29. Cranberry-Pear Crisp

Combine two favorite fall fruits and top with a crispy sugary crust for the perfect blend of tart and sweet. It also looks gorgeous, and anyone can make it, even novice bakers.

30. Fruit Salad with Lemon-Lavender Syrup

Peaches, plums, and cherries, oh my! This sophisticated fruit salad gets kicked up a notch with a lemon-lavender syrup. The perfect light dessert.

31. Baked Apples

You might need to wait a few hours after dinner to have room to enjoy these warm, gooey, oat-stuffed apples. Regardless, they’re the perfect way to warm up after that mid-afternoon nap.

32. Apple Cider Margaritas

What better way to kick off the festivities than a nice, stiff drink? Try this fall take on a traditional summer cocktail. “An apple a day” applies to apple cider too, right?

33. Peach Rosemary Crisp

You’re in for a real treat with this dessert combining the natural sweetness of juicy peaches with a savory twist. A welcome substitute for classic apple crisp.

34. Hot Mulled Wine

Wine is always a winner—let’s be honest. But wine slightly warmed with lots of awesome fall spices? That’s a Thanksgiving victory for sure.

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30-Day Burpee Challenge

November’s Burpee Challenge is brought to you by 30DayFitnessChallenges.com

Why Burpees?

Burpees are a full body strength training exercise. With every rep, you’ll work your arms, chest, quads, glutes, hamstrings, and abs. Burpees burn mega calories and better yet, they speed up your metabolism so you’ll continue to burn calories long after you finish your reps. Burpees also require no equipment so you can do them almost anywhere!

 

How to do a Burpee:

  • First, stand up straight, then get into a squat position with your hands on the floor in front of you.
  • Kick your feet back into a push up position and immediately drop your chest to the ground.
  • Bow your chest up, then return your feet back to the squat position as fast as possible.
  • Immediately jump up into the air as high as you can.

Burpees are all about speed, but if you go too fast you’ll burn yourself out after doing just a few reps.

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This challenge is for all fitness levels. Remember: A little progress each day adds up to big results!

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Scully Company Wins 3rd Place in the Fit Company Challenge!

Scully Company Wins 3rd Place in the Fit Company Challenge!

Scully Company participated in the Fit Company Challenge in Philadelphia! As a team, we took on a variety of competitive strength and endurance exercises, ultimately aiming to Work Fit and Live Fit.

As a result of our dedication and training, we were thrilled to win 3rd place overall in our division as well as first place in two of the three challenges! We are already looking forward to participating in the next Fit Company Challenge scheduled for 2017.

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The Fit Company Challenge was an effective and easy way for us to get our office fit and feeling good! Open to all fitness levels, this event created the excitement and motivation we needed to get fit while also providing us the opportunity to work together as a team.

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10 Fitness Tips for Fall

Check out these 10 fitness tips brought to you by Livestrong.com to help motivate you as we ease into this beautiful Fall weather.

Overview

Autumn is a transitional time of year. The leaves on the trees change, it becomes darker earlier, and the temperatures cool down. It is a favorite time of year for many people. However, these same changes can also lead to stress for individuals who tend to fall off the health and fitness wagon during the transition. There are many enjoyable opportunities to remain fit, or even begin a fitness program in the fall that can work for everyone. Planning for seasonal changes, finding support from group exercise and embracing events and activities that the season has to offer are key factors in staying fit through the transition.

fall-exercise

1. Take Advantage of Autumn Activities

Autumn group events like pumpkin picking, corn mazes, haunted trails, and building leaf piles are active options that can also be fun bonding experiences for family and friends. Organize a weekend trip or local get-together with an autumn theme and plan to be active.

2. Get Involved in Community Events

With the fall season come many holiday-themed local fun runs and events. Look in the newspaper for Halloween runs, turkey trots and reindeer romps. According to a 1991 summary report by ERIC Digest, training for a specific goal such as a race increases adherence to an exercise program. Signing up with friends or family will hold you accountable for completing the training.

3. Head to the Trails

Fall is one of the most beautiful times of year for getting outside. Grab a friend and find some local parks or trails to walk, run or bike and take in the view of changing leaves.

4. Dress for the Weather

When weather gets cooler, it can deter people from going outside to work out. This problem can be mediated by wearing wind-shielding clothing and dressing in layers. Proper attire and accessories (hats, gloves, etc.) that cut down on bulk but still allow for warmth make outdoor fitness more enjoyable as the chill of fall approaches

5. Drink Water

Stay hydrated even when the temperatures cool down. People often feel less thirsty when it is not hot outside, but staying hydrated is just as important in the fall as it is when the sun is blazing. When fall rolls around, remember to stay on top of your fluid intake to help with both exercise recovery and appetite control.

6. Drink Tea

Drink more tea to warm up for the cooler temperatures. Green tea and black tea contain antioxidants that help ward off diseases during flu season so you can remain healthy and active as the season shifts.

7. Avoid Holiday Candy

According to the National Institutes of Health, on average, non-obese adults gain about a pound a year around the holidays. In addition to creating unhealthy habits, accumulation of this weight over time can lead to obesity. Be sure to pack lots of healthy snacks to munch on throughout the day to help deter you from grazing on sweets that pop up in the office, at home or at holiday parties.

8. Turn Fall Chores into a Workout

According to Health Status, a 150-lb. person can burn 135 calories by raking leaves for 30 minutes. Turn outdoor chores into a game by setting small, achievable goals to help pass time and burn away fat.

9. Exercise Early in the Day

Try to work out in the morning or during the day. With the time changing and the sun setting earlier, it can feel as though it’s later in the day than it really is. This can make people more tired than usual. Getting into a routine of working out early will guarantee the workout gets done and still allow time in the afternoons and evenings to relax.

10. Vary Activities

As the weather cools down and summer ends, it can become difficult to stay motivated. Trying a variety of different activities and varying workouts will help keep a fresh spin on exercise and allow for confidence to build within a wide range of activities.

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Personal Trainer & Nutrition Consultant: Nicole Cunningham

Nicole Cunningham can help you get in shape, be healthier and become a stronger and fitter you! Nicole is our newest local resource for our resident’s of Riverwalk at Millennium and all ScullyFit Community Residents.

As a personal trainer for 7 years, Nicole has experience working with all ages and fitness abilities. She has worked quite a bit with kids who want to be active and improve in sports as well as the elderly who wish to stay strong and healthy as they age. Nicole has also helped people recovering from injuries who are trying to get back to their normal daily functions. She also has experience working with pregnant and post pregnant women, helping them return to their pre-baby shape.

Nicole attended NPTI (National Personal Training Institute) where she became a certified personal trainer and certified nutrition consultant. She has also gained a wealth of knowledge from her experience training as a division one rower at a big ten school and from her training at the Olympic training center while rowing for the United States national team.

Nicole’s goal is to help people lead a healthier and happier lifestyle. All of her workouts are individually created for each person based on their needs and goals. No two workouts will be the same.

Schedule an appointment with Nicole today! Get in shape, be healthier, become stronger and fitter!

Nicole can be reached by phone (707) 322-2689 or e-mail Nicolecunningham85@gmail.com

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Philadelphia Dietitian and Culinary Nutritionist: Katie Cavuto MS, RD

philadelphia dietitian katie cavuto

To add to ScullyFit’s growing database of health and fitness resources, we are excited to be partnering with Katie Cavuto MS,RD. Katie Cavuto is the official dietitian to the Philadelphia Phillies and the Flyers, as well as a chef, writer and nutrition expert who offers corporate and private nutrition counseling and cooking classes. She’s also a local and regional TV and media personality whose writing and voice has appeared in Parents Magazine, foodnetwork.com, O, the Oprah MagazinePhiladelphia magazine, and Women’s Health (among other publications).

We encourage our residents to reach out to Katie directly for guidance and direction in their own nutritional planning.

Katie’s mission is to use her unique background as a chef and integrative dietitian to teach others how easy it can be to live a healthy lifestyle. Her goal is to inspire and empower people to rebuild their relationship with food and improve their food and wellness confidence using a foundation of self-love. She promotes a food philosophy that celebrates quality whole food ingredients, conscious living and mindfulness.

As a chef, Katie champions food appreciation and encourages her clients to enjoy their time spent in the kitchen as cooking can be a grounding and meaningful part of your day. She inspirits her clients to expand their cooking and wellness knowledge while providing them with the tools they need to make lasting lifestyle changes. Her joyful enthusiasm and ability to translate health tips into practical, everyday messages has awarded Katie the opportunity to share her expertise on local and national TV and in print.

Katie can be reached by phone (215) 545-2802 or email Katie@healthybitesdelivery.com.

 

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Local Table Market Fresh Cafe

local table market fresh cafe

ScullyFit is excited to be partnering with another fantastic local business to make healthy eating on the go simple, accessible and affordable for our residents. The Local Table Market Fresh Cafe is located in Conshohocken and serves fresh food made from locally harvested products. In addition to the cafe’s delicious menu offerings, our Riverwalk at Millennium and DeKalb Apartments residents will receive 10% off each visit!

About Local Table Market Fresh Cafe

When it comes to eating out or getting a take-out meal, you have a healthier option with Local Table Market Fresh Café. You can get sandwiches, salads, soups, wraps, and other choices for individual and family meals as well as office and other catering.

The cafe works with local farms to get you fresh and organic ingredients. This gives you an easy eating option when it comes to making healthier food choices for you or those for whom you are providing.

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Food that makes you feel better

Eating in season and using local ingredients are the perfect combo to helping you feel better, both physically and mentally. Good, whole foods help your body function properly.

 Learn about the weekly specials offered as well as available juices and snacks

Juicing, blending, and shaking it up with local ingredients

Local Table Market Fresh Café provides you with smoothies and juices made with high-quality organic ingredients from local farms. Keeping with the freshness of our ingredients, you get smoothies and juices made to order, ensuring you receive the best quality.

 You can choose from a large variety of juice and smoothie options. Check out their chakra shakes. They are blended with tasty ingredients to reflect the seven colors of the seven chakras. Stop by  at 6 East 1st Ave. in Conshohocken, PA to see their selection.

conshohocken restaurants, local table market fresh cafe smoothie

A Note from the Owners:

“Myself, Celeste Viggiano, as well as my business partner Marcie Spampinato aim for Local Table to effectively offer approachable healthy food to the public.  Our diverse menu reflects a fresh and seasonal feel offering everything from breakfasts, salads and sandwiches to fresh juices and post workout protein shakes.   We feature house made gluten free baked goods throughout the course of the week as well, and have been featuring some of our menu favorites and baked goods on our Sunday Brunch Buffet.”

 

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