Come Be Our Next "Success Story"

You’ve probably heard different things in the news and on social media about “National Quitters Day”. If you haven’t, it is the second Friday in January, when people tend to give up on their New Year’s resolutions. Personally, I don’t think it is the tendency of most people to abandon their goals so quickly. People don’t peak in their motivation for something and then have zero motivation around that same goal just a week or two later. I think what is really happening is that people set unrealistic expectations and plans to get to their resolution, and then they abandon or quit those steps they originally determined to help them reach their goals. For example, if someone decides they want to lose weight as a New Year’s resolution, then they may decide that their plan to lose weight is to go to the gym every day and never eat sugar. By the second Friday in January, they have likely skipped a trip or two to the gym and decided to give in to the temptation of a dessert. They likely still have the goal and desire to lose weight, but they have lost the desire to never skip the gym and never eat sugar. The problem is that the expectations were unrealistic to begin with. If you are someone who never goes to the gym or has a hard time eating healthily, don’t assume at the New Year you are going to change everything about your activity and nutrition at once. Because when you fail, you’ll decide you cannot do it and give up. At Axio Fitness, we try to help people make small behavioral changes over time. As they achieve those and integrate it into their new lifestyle, then we agree on the next thing to work on. We set short term behavioral goals, and we adjust them as the goals, motivations or life circumstances of our clients change. I personally do not like it when people laugh about National Quitters Day. Although motivation ebbs and flows, aspirations do not evaporate that quickly. If you need help with a realistic, long-term plan to reach your goals, we’d love the opportunity to help you!

We often remind our clients of the importance of staying hydrated during those hot summer months. But it is important to remember to stay hydrated through the winter months as well. When it is cold outside and we don’t really sweat like we do in the summer, we can overlook the importance of hydration. Staying properly hydrated is important to help regulate your body temperature in the cold months, to keep your immune system strong, and to improve your overall health. If you struggle with keeping hydration a priority, the new year is a great time to set goals and track your water intake. Try using an app or a journal to track how much water you are drinking and be intentional about drinking the recommended amount of water daily. If you are an Axio Fitness client, be sure to replenish those fluids after an Axio workout as well!

 Merry Christmas! Obviously, no one will be going to the gym on Christmas morning. But if you want to make your day a little merrier and brighter, a quick 15-minute workout will help you feel more energetic and less guilty for the holiday. Here is a 15-minute home workout for your Christmas day: Lateral Shuffles- 45 seconds back and forth High Knee Marches- 20 each leg Push-ups (modified if necessary)- 15 reps Squats- 25 reps Plank punches- 10 each way Bridge- 45 seconds If you’re not sure how to do an exercise listed, just search it online! Do 2-3 sets of this workout and enjoy getting a little activity on Christmas Day. Merry Christmas!

Most of our clients come to us with the goal of losing weight. We can certainly understand that losing weight can be difficult for anybody. However, along with the normal challenges of weight loss, many clients deal with other factors that make losing weight even more difficult. We often see clients who deal with hypothyroidism, chronic stress, hormonal changes or challenges with aging. It can be so frustrating to string together a few good days of healthy eating and exercise only to see the scale go up or stay the same. Even though some things affecting your weight loss journey may be out of your control, there are still a lot of factors you can control. To be the healthiest version of you, it is best to understand that, believe it, and own it. We have seen women lose weight while going through menopause or dealing with thyroid health issues. Yes, it is harder, and the weight comes off slower, but results can still happen in many cases. Most importantly, you need to thrive by being energetic, strong and mobile. Regardless of what the scale says. Therefore, even though there are some things you may not be able to control, you can control the way you eat, how often you move and how hard you push yourself in a workout. Take ownership of the things you can control, and you may be pleasantly surprised at the outcome. If you need professional accountability and motivation, Axio Fitness is here to help!

Are you worried about maintaining your fitness progress during Thanksgiving? You're not alone. Many of us worry about derailing our progress, but Thanksgiving doesn't have to be a setback! Here are 10 practical tips to help you enjoy the festivities while staying consistent with your health goals. 1. Start your day strong and don't skip breakfast thinking you'll "save calories" for dinner. Have a protein-rich breakfast to maintain stable blood sugar and prevent overeating later. Try a smoothie with protein powder, eggs with vegetables, or Greek yogurt with berries. 2. Get moving early. Schedule your workout for the morning of Thanksgiving. Whether it's a brisk walk, home workout, or gym session, exercise will boost your metabolism and put you in a mindful state for the day ahead. 3. Practice portion control, not restriction. Use a smaller plate and survey all food options before filling your plate. This helps you choose your favorites mindfully rather than loading up on everything available. 4. Fill half your plate with vegetables. Start with vegetables and lean proteins before moving to starchier sides and desserts. This ensures you get important nutrients while naturally managing portions of higher-calorie foods. 5. Stay hydrated. Drink water throughout the day and have a glass before meals. Sometimes thirst masquerades as hunger, and staying hydrated helps with portion control. 6. Be mindful while eating and take time to really taste and enjoy each bite. Put your fork down between bites, engage in conversation, and give your body time to register fullness signals. 7. Choose your treats wisely Instead of trying everything, pick your top 2-3 favorite desserts or sides. Savor these choices rather than mindlessly sampling everything on the table. 8. Bring a healthy dish. Contribute a nutritious option to the meal. This ensures you'll have at least one healthy choice and might inspire others to try something new. 9. Focus on family, not just food. Remember that Thanksgiving is about gratitude and spending time with loved ones. Engage in conversations, play games, or start active traditions like a family walk. 10. Don't let one day define your journey. If you do overindulge, don't let guilt take over. One day won't derail your progress – just return to your regular healthy habits the next day. Remember: The goal isn't perfection but finding balance between enjoying traditions and maintaining your health journey. Happy Thanksgiving!