30-Day Arm Challenge

I came across this challenge at the perfect time, because a few days ago I was just thinking to myself “I really need to tone my arms more before summer”. Fitness Magazine has created what looks like an excellent 30-day Arm Challenge to get your guns blazing just before summer!

This arm challenge is broken down into four weeks: Week 1 is all about body-weight basics, Week 2 adds dumbbells, and Week 3 mixes body-weight and dumbbell moves to build can’t-stop-won’t-stop endurance. Week 4 combines body-weight ~flows~ with some weighted moves to tone your arms to perfection.

The first day of each week, you’ll only do one exercise. But on the second day, you’ll do exercises from both Day 1 and Day 2. On Day 3, you’ll do the exercises from Day 1, Day 2, and Day 3, and so on. On Day 6 of each week, you’ll ditch the exercises from earlier in the week and focus on fine-tuning work, and on Day 7 of each week you’ll do a push-up challenge, so you can gauge your progress and start feeling strong.

The challenge details are listed below:

30 day arm challenge

 

The chart above shows what you need to do each day to follow along. Go to the Fitness Magazine site for video instruction on each move along with the number of suggested reps for each day. We will be starting this challenge May 1st and hope you will join along with us. Post your comments and pictures of your results on our ScullyFit Facebook Page or in the comments section below. Good luck!

 

www.scullyfit.com

25 Reasons for a Healthy Lifestyle That Aren’t Weight Loss

healthy lifestyle

We saw a link to this great list on greatist.com, and immediately had to click through since the title was so in line with our ScullyFit philosophy. Our goal is to make health and wellness a lifestyle for our residents, not just a weight loss fad. With this in mind, here is a list of 25 science-based reasons to start living a a healthier lifestyle today that have absolutely nothing to do with your weight! Health and fitness:

  1. Works as an antidepressant
  2. Reduces PMS
  3. Reduces stress and anxiety
  4. Boosts creativity
  5. Wipes out allergies
  6. Strengthens your heart
  7. Helps you resist temptation
  8. Reduces risk of metabolic syndrome
  9. Lessens the risk of other diseases
  10. Protects your eyes
  11. Adds years to your life
  12. Adds life to your years
  13. Makes you respect your body
  14. Strengthens your bones
  15. Saves money
  16. Helps your fertility
  17. Makes you a sex god or goddess
  18. Improves self-esteem
  19. Helps you sleep like a baby
  20. Makes you look and act younger
  21. Pumps you up
  22. Blasts bad and boosts good fat
  23. Makes you a good example for your loved ones
  24. Makes you smarter
  25. Manages chronic pain

For further details on the reasons listed above, visit the full article at greatist.com.

 

www.scullyfit.com

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 www.motivatehopestrength.com.

 

www.scullyfit.com

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!

www.scullyfit.com

 

 

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

www.scullyfit.com