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.

hiit-workout-for-scullyfit-site-11-21-16

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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8 Metabolism Secrets That Help You Blast Calories

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

8 Metabolism Secrets That Help You Blast Calories

Discover how to torch more calories every day and boost your metabolism in this complete guide to your body’s fat-burning engine.

Your metabolism

It’s no wonder metabolism is a subject of fascination and speculation: The process that turns food into fuel powers all that we do. “Even when you’re sleeping, your body requires energy for things like breathing and repairing cell damage,” says Donald Hensrud, MD, medical director of the Mayo Clinic Healthy Living Program. The number of calories you need to perform such basic functions is called your resting metabolic rate (RMR)—and it can affect everything from your waistline to your energy level. Read on to learn how to keep your metabolism revved so your body is operating at just the right speed.

metabolism

Dieting can lower your metabolism

“Whenever you cut calories, your metabolism slows down, often by more than you’d expect,” says Kevin Hall, PhD, an obesity researcher at the National Institutes of Health. Studies have found that formerly obese people have a 3 to 5 percent lower RMR than people who’ve never had to lose weight. But such a drastic slowdown isn’t inevitable. Other research has shown that regular exercise can counteract the effect. And a gradual weight-loss strategy can help keep your metabolism humming. A good rule of thumb: Reduce caloric intake by no more than 500 calories a day, and torch roughly the same number through exercise. A 1,000-calorie daily deficit should help you lose about 2 pounds a week. greens

Chronic stress slows your burn

Wigged-out and gaining weight? No, it’s not in your head (unfortunately). Research suggests that when you’re totally frazzled, your metabolism stalls. One reason: Chronic stress stimulates the production of betatrophin, a protein that inhibits an enzyme needed to break down fat, per a University of Florida study. Other research found that women who experienced a stressful event the day before eating a single high-fat meal burned 104 fewer calories over the seven hours following the meal than their more chillaxed counterparts. “The stressed women also had higher insulin levels, which contributes to fat storage,” says study author Janice Kiecolt-Glaser, PhD, a professor at The Ohio State University. These effects could lead to a gain of 11 pounds a year, she says.

stress

Intermittent fasting may help

For the most part, experts have advised against cleanses and other trendy fasts. But research now shows that alternate-day fasting—which entails eating without restriction one day, then consuming about 500 calories the next—can trigger weight loss without mucking up your metabolism. Women who followed this plan for eight weeks lost an average of 13 pounds, according to a study from the University of Illinois at Chicago. “When we compared the change in their resting metabolic rate to that of subjects who lost weight by consuming 25 percent fewer calories overall, we didn’t see any differences between the two groups,” says study author Krista Varady, PhD.

What’s more, after the first few days, most of the women in the alternate-day fasting group didn’t report feeling hungry. But Dr. Hensrud cautions that further research is needed to determine the long-term effects of this strategy. If you’re tempted to try it, do so under a doctor’s supervision.

fasting

Lift weights the right way

There’s no question that strength training is a good way to combat the drop in metabolism that comes with age. But new research suggests that when you’re lifting weights, the ideal strategy is to go slowly. Resting for two to three minutes between sets may actually promote more muscle growth than a shorter rest interval, according to a U.K. study published this year. “The most important thing is to just do it, two or three times a week,” stresses Pamela Peeke, MD, author of Body-for-LIFE for Women. To reap the most benefits, add your strength training to a HIIT workout (like a boot camp class), she says.

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Protein is key

You’ve probably heard that the more muscle you have, the more calories you’ll burn. And you know protein is essential for muscle growth; it helps prevent the breakdown of muscle tissue that happens as you get older and when you cut calories, says Caroline Cederquist, MD, an obesity specialist in Naples, Fla., and the author of The MD Factor Diet. But the trick, she adds, is to divide your intake evenly throughout the day. “You can utilize only 4 to 6 ounces of protein at a time. If you consume more than that at one sitting, it will get stored as fat.”

Research backs up her advice: A 2014 study found that people who took in 30 grams of protein at each meal had 25 percent better muscle protein synthesis than those who ate 90 grams in a day in irregular portions (10 at breakfast, 15 at lunch and 65 at dinner). As for the best sources of the nutrient, study author Emily Arentson-Lantz, PhD, a scientist at University of Texas Medical Branch, suggests lean meats, seafood, legumes, eggs, dairy and nuts.

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You can blast calories all day long

6 A.M.: Work out. You can melt up to 20 percent more body fat by exercising in the morning on an empty stomach, according to a 2013 U.K. study.

7:30 A.M.: Have the right smoothie. Swiss research found that folks who consumed whey protein at breakfast burned more calories throughout the morning than folks who ate a high-carb meal.

11 A.M.: Refill your water bottle. In a German study, drinking 17 ounces of H2O increased metabolic rate by about 30 percent for more than an hour.

1 P.M.: Add some sweet red peppers to your salad. They contain a metabolism-boosting chemical called dihydrocapsiate.

3 P.M.: Take a call on your headset and go for a walk. Small bursts of activity like this can torch up to 350 calories a day, found Mayo Clinic researchers.

7 P.M.: Turn off your iPad before dinner. Exposure to blue-enriched light (the kind emitted by electronic devices) during the evening meal increases insulin resistance, according to a 2016 Northwestern Medicine study.

7:15 P.M.: Enjoy some carbs. A 2014 study showed that people who saved most of their daily carbs for nighttime burned more calories after lunch than those who ate their carbs early on.

9 P.M.: Turn down the heat. Sleeping in colder temps ramps up your body’s production of brown fat, a type that burns calories, per a study in Diabetes.

conshohocken restaurants, local table market fresh cafe smoothie

Certain health problems can affect your metabolism

Thyroid disorders: An overactive thyroid (called hyperthyroidism) can cause your metabolism to speed into overdrive, while an underactive thyroid (hypothyroidism) can make it slow to a crawl. Fortunately, both conditions can be controlled with medication.

Prediabetes: This condition elevates insulin levels, which inhibits fat metabolism, explains Dr. Cederquist. But lifestyle measures such as exercise and a low-glycemic diet can help repair metabolism.

Osteoarthritis and rheumatoid arthritis: Neither condition affects metabolism directly, but both can make exercise painful—and not exercising enough can lead to muscle loss and a drop in metabolism, explains Dr. Cederquist.

Polycystic ovary syndrome: Women with this hormonal imbalance are at higher risk of developing insulin resistance, which can in turn impact metabolism. Possible treatments include birth control pills to regulate hormone levels and the diabetes drug metformin.

www.ScullyFit.com

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.

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!

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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

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