Evening Workout

As the Nutrition Challenge is under way I wanted to share a little secret on how I boost my metabolism before bedtime each night. If you read any form of media, I am sure that you have read some where that one's metabolism decreases as night approaches. Here are some helpful tips to increase your night time metabolism.


1.) Avoid any caloric intake after 7pm

• Studies have shown that food intake before bed has no where to go besides storage, meaning it will be stored as fat. What an easy way to control fat!

2.) Conduct a quick mini workout before the shower or bed

• Crunches 3x25
• Helps to eliminate lower abdominal fat
• Push ups 3x15
• Helps to eliminate the flapping under arm hang
• Side leg raises 3x25
• Helps to eliminate the pooling of fat on your back side

3.) Take the time to relax

• When you are stressed your body releases what is called cortisol. Cortisol is a hormone that assists in the utilization of blood sugar (glucose) and fat for energy (metabolism). However, too much cortisol results in the slowing of your metabolism

4.) Get a good nights sleep! 

Your Motivator and Companion,

Gabby Skinner 

Personal Trainer and Owner

1735 Churchill Drive

Fremont, NE 68025 

Phone: 402.459.1541

fitnessintoalifestyle@gmail.com

5K Run Prep and Train

Recently I have been approached by many on training recommendations for a 5k run. If you are a "Pinner" you know very well that this type of training schedule is all over Pinterest, but are they efficient and worth your time? Getting your lungs and heart into shape for a 5k is completely different than getting your entire body prepared. 

Like anything related to fitness it depends where your roots are coming from. This is why a personalized program can do so much more than a standardized Couch to 5k training program. Have you ever ran before? Do you prefer the elliptical or treadmill? What is the longest you have ever walked or ran? What kind of race did you sign up for or would like to attend? These are all great questions that one should be asked by a personal trainer or should ask themselves before beginning a program specifically for races. 

     vs. 

These two 5k races have completely different courses and components to their race and athletes should train differently for each. 

The Color Run:

• City street running

• Hilly course

• Longer cardio training

• Light strength training

5K The Hard Way:

• Golf course/rough terrain running/Obstacles

• Hilly course

• Shorter and quicker cardio training

• Medium to heavy strength training

As scary as I made both of these races sound they are both great races, speaking first hand and I encourage all to consider partaking in either! Contact me today to start training or to get your personalized program! 

Your Motivator and Companion,

Gabby Skinner

Personal Trainer and Owner

1735 Churchill Drive

Fremont, NE 68025 

Phone: 402.459.1541

fitnessintoalifestyle@gmail.com

Quick Fit Friday

Happy Friday!! Rather than skipping your workout today throw in this quick, little equipment needed workout. Make sure to time yourself and share with us!

Warm-Up:

Jump rope or run 10 minutes and stretch

Circuit:

100 meter hard run

10 push-ups

30 sec. rest

100 meter hard run

10 jumping lunges

30 sec. rest

100 meter hard run 

10 pull-ups

30 sec. rest

100 meter hard run 

10 burpees

30 sec. rest

100 meter hard run 

10 body weight squats

30 sec. rest

100 meter hard run 

30 crunches

30 sec. rest

*Repeat 3 times & record time*

Cool Down:

5 minute walk and stretch

Your Motivator and Companion,

Gabby Skinner

FITness Into A Lifestyle

Personal Trainer & Owner

1735 Churchill Drive

Fremont, NE 68025

Phone: 402-459-1541

fitnessintoalifestyle@gmail.com

"Making FITness a way of life."

FITness Friday Leg Burner Workout

Hey everyone!

   Hope your week has flown by up to this point and we are all excited for the weekend, I sure know I am. Hopefully by the time the next blog roles around the Skinner household will have a new addition....NO not a baby, that would have been one quick growing infant, but rather a puppy. :) Anyways, lets get to work!

   As I'm sure many of you are, we are worried about all that "jiggle" in our lower body. Regardless of what size you are, somehow the mirror always tells us nasty jokes about all our "problem areas". Therefore let's work those legs today with no equipment and see how you feel at the end.

Leg Burner Workout:

1.)  30 Jump Squats or Squats
2.)  20 Front Lunges
3.)  20 Back Lunges
4.)  50 Jumping Jacks
5.) 40 Calf Raises
Repeat 3x's

  Soon we will all have legs like Carrie!

Your Motivator and Companion,

Gabby Skinner

FITness Into A Lifestyle

Personal Trainer & Owner

1735 Churchill Drive

Fremont, NE 68025

Phone: 402-459-1541

fitnessintoalifestyle@gmail.com

  

When In Need of A Quick Fix

Hey Everyone! 

Today I wanted to get in touch with all your busy schedules, because so many times I will ask the question "Why didn't you get your workout in yesterday?" The answer, as you can imagine, "I didn't have the time." This will always be a continuous battle, but for those that really want to improve their life, there are small steps that one can take to see this transformation happen! 

FACT: You will feel better when your exercising!

Here is a very quick workout that I like to do on those days when I can't get anything more in. I typically do it before I shower for the evening or going to bed. If these are not good times for you find one that is, maybe during your lunch break or even while cooking dinner. Simply using these times you would never consider exercising can make your lifestyle change begin today!

The Quick Sess:

30 Air Squats

10 Push Ups

30 Left Leg Raises 

(while laying down on side)

30 Right Leg Raises

(while laying down on side)

30 Crunches

Repeat this 2 or 3 times fully and feel that heart rate become elevated! A great and easy way to burn calories that takes 10 to 15 minutes max to complete. Contact Gabby today if you are in need of modifications for these exercises! GOOD LUCK! :) 

Your Motivator and Companion,

Gabby Skinner

FITness Into A Lifestyle

Personal Trainer & Owner

19409 Blondo Pkwy 

Phone: 402-459-1541

fitnessintoalifestyle@gmail.com

  

*Fitness Challenge Friday*

Hey everyone! Hope you all had a great week and for most of you enjoy your last weekend of summer. Being near to summer's end means that a new routine will have to be set into place and who enjoys that? Well I sure know that I like a routine, but we will all get through the changes even if this means a few grumpy kids in the mornings. Along with this change in routine usually means a change in our lifestyle for a few days, weeks or months until we find that solid rhythm again. Fitness tends to be one that takes the biggest hit when these changes start to occur, because who has time for a workout, right?! 

As this is the case for many, I want to challenge you to my first Fitness Challenge Friday! This challenge will be capable for all skill levels, so no excuses! :) 

Fitness Challenge:

1. Sit down and stand up in a chair 20 times

2. 30 jumping jacks

3.  While in bed or on the floor do 20 crunches

Be sure to take these at your own desired pace, but also get that heart rate elevated. Do these once a day throughout the weekend starting tomorrow and let me know how you feel. Remember, it doesn't take much to get started and each foot forward is a foot in the right direction to a better you! 

Challenge yourself today! 

Your Motivator and Companion,

Gabby Skinner

FITness Into A Lifestyle

Personal Trainer & Owner

19409 Blondo Pkwy 

Phone: 402-459-1541

fitnessintoalifestyle@gmail.com

  

*::*Putting it all together*::*

Now that we have your motivation elevated, goals personalized and some general knowledge of what one needs to know about making exercise their own, it is time to put it all together and get moving! As one knows workouts can consist of many things, but for beginners or those that are hopping back on the workout train should use those pieces that are easy to access and you know your body can tolerate them. To anyone that is starting up a workout routine once again, I recommend that you write down the workout, this allows it to be visible and can be a motivational piece as well. Therefore, below I have listed a few variations of workouts in which I may advise one to do. (Understand that these workouts are not for everyone and contacting a professional to make your workout specifically created is advised).

Level 1 (60 minutes)

Warm Up: Walk 5 minutes

Stretch: 5-10 minutes

Cardio: 20 minutes @ moderate intensity

Strengthening: 4-6 different lifts (1/2 legs & 1/2 arms) 2-4 sets of 15-30 reps

Cool Down: Walk 5 minutes

Stretch: 5-10 minutes

Level 2 (60 minutes)

Warm Up: Walk/jog 5 minutes

Stretch: 5-10 minutes

Cardio: 30 minutes @ moderate - high intensity

Strengthening: 4 different lifts (1/2 legs & 1/2 arms) 3 sets of 15 reps

Cool Down: Walk 5 minutes

Stretch: 5-10 minutes

Level 3 (60 minutes)

Warm Up: Walk/jog 5 minutes

Stretch: 5-10 minutes 

Cardio: 45 minutes @ moderate - high intensity

Strengthening: 3-4 different lifts (alternating 1 day legs & 1 day arms) 3 sets of 10-15 reps

Cool Down: Walk 5 minutes

Stretch: 5-10 minutes

Please contact me with any questions you may be having about your workout!

Your Motivator and Companion,

Gabby Skinner

FITness Into A Lifestyle

Personal Trainer & Owner

19409 Blondo Pkwy 

Phone: 402-459-1541

http://fitnessintoalifestyle.blogspot.com/

  

Bootcamp

Above: pictures of all stages of bootcamp

This week my family and I happen to be in Long Pine, Nebraska on a yearly vacation where lots of eating, drinking and relaxing occurs. With a few requests and some motivation they were all very excited to try FITness Into A Lifestyle's personalized bootcamp! By using elements such as nature, body weight and equipment that was available we came up with a challenging course fit for all skill levels.

Bootcamp Workout: (x2)

Walk/run upstream approx. 30 yards

Once out of stream: 20 burpees

Alternating legs lunge back to the starting line

20 crunches

Tube overhead walk/run up hill approx. 100 yards

20 crunches

Repeat

Contact us today for your very own personalized workout to help you obtain your fitness goals!

Your Motivator and Companion,

Gabby

FITness Into A Lifestyle

Personal Trainer & Owner

Phone: 402-459-1541

fitnessintoalifestyle@gmail.com