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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!

You may have heard the saying “it is never bad weather, just bad clothing.” This winter season, I encourage you to try and embrace this mindset! Naturally, we all tend to get a lot less activity in the winter. When it is nice outside, it is easy to take walks, ride bikes, go to the park, or do yard work. But when it is cold outside, we all want to stay in where it is warm and cozy. However, an active lifestyle is vital to your health. If you want to be as healthy and energetic as possible, you need to get active daily. Even if you go to the gym or a personal training session, there are still a ton of physical and emotional benefits to getting a little more active by spending time outside. Having the right clothing truly does matter! Invest in good winter gear and embrace the elements! You may never feel motivated to get active outside in the cold and snow, but you will always be glad you did!

Planks are an exercise you will see clients do a lot at Axio Fitness. Planks are an isometric core exercise. An isometric exercise is any exercise that forces you to contract the muscle without lengthening or shortening the muscle through joint movement. Core exercises are exercises that strengthen your abdomen, back, hips and pelvis. The benefits of planking include: • Better posture • Injury prevention • Reduced risk of chronic pain and back pain • Improved mobility and balance • Improved metabolism If you cannot plank on the ground from your toes and your forearms, you can modify a plank in a way that you can do it. You can start with planking on a chair or bench, or planking with your hands on the ground with your arms extended. Try holding a plank as long as you can each time, and progressing into more advanced plankingas your time improves. If you start with a modified plank, try progressing to a traditional plank. If you can already do a traditional plank, try progressing the movement into lifting one arm or one leg at a time, or attempting side planks. To ensure you get the benefits, be sure to plank consistently and advance your plank to keep it challenging for you.

Worried about your fitness goals during Halloween season? Don't let the spooky holiday haunt your healthy lifestyle! At Axio Fitness, we believe you can create lasting memories while staying on track with your wellness journey. Here's your complete guide to enjoying a healthy Halloween without sacrificing the fun. Finding Balance: Smart Strategies for Halloween Treats The secret to managing Halloween treats isn't complete deprivation—it's mindful moderation. One candy bar won't derail your progress, but smart choices make a difference. Try these strategies: Practice Mindful Indulgence: Savor each treat consciously instead of mindless snacking Control Portions: Enjoy individual pieces rather than unlimited access Choose Smarter Swaps: Satisfy cravings with these healthier alternatives: Frozen grapes for sour candy cravings Apple slices with natural peanut butter and dark chocolate chips instead of peanut butter cups Dark chocolate squares (70%+ cocoa) for milk chocolate bars Homemade yogurt bark for toffee cravings Halloween Themed Fitness Activities Transform traditional Halloween activities into calorie-burning opportunities: The Great Pumpkin Circuit (15-25 minutes) Try this full-body workout using a pumpkin as your equipment: Pumpkin Squats (45 seconds) Russian Twists (45 seconds) Overhead Press (45 seconds) Farmers Carry (45 seconds) Walking Lunges (45 seconds) Rest 15 seconds between exercises, complete 3-5 rounds 10 Fun Fall and Spooky Activities to Get You Moving Pumpkin Patch Adventure - Get your steps in while searching for the perfect pumpkin! Walking through a pumpkin patch can be a great low-impact workout. Plus, carrying your chosen pumpkins back to the car adds some strength training to your day. Apple Picking Excursion - Reach, stretch, and climb as you pick apples from trees. This activity provides a full-body workout, especially for your arms and core. The walking between trees adds some cardio too! Scenic Fall Hike - Take advantage of the beautiful fall colors with a hike. This excellent cardiovascular exercise works your legs and core while allowing you to connect with nature. Remember to choose a trail that matches your fitness level. Trick-or-Treating Adventure - Whether you're chaperoning kids or participating in an adult version, trick-or-treating can rack up serious steps. Add some lunges or high knees between houses for an extra fitness boost! Corn Maze Challenge - Navigate through a corn maze for a fun mental and physical workout. The constant walking and decision-making keep both your body and mind active. Race against friends for added excitement and intensity. Haunted House Exploration - Believe it or not, walking through a haunted house can be a workout! The combination of walking, sudden movements, and an elevated heart rate from the scares can burn calories and improve agility. Spooky Scavenger Hunt - Organize a Halloween-themed scavenger hunt in your neighborhood or local park. This activity combines walking, problem-solving, and possibly some running if you make it a race! Fall Yard Work - Turn fall chores into a workout! Raking leaves, cleaning gutters, and preparing your garden for winter all provide excellent functional fitness benefits. Remember to use proper form to avoid injury. Fall Festival Fun - Many fall festivals offer activities like hay rides, bobbing for apples, or pumpkin rolling contests. These events often involve walking, bending, and using various muscle groups in fun and unexpected ways. Halloween Themed Runs - Many communities host Halloween-themed 5Ks or charity walks. Sign up for one in your area. Fuel Your Halloween Adventures Keep your energy high with these themed pre and post-workout snacks: Pre-Workout Energy Boosters Pumpkin Spice Energy Balls (oats, pumpkin puree, almond butter, honey) Ghost Toast (whole grain toast, cream cheese, banana slices) Pumpkin Patch Oatmeal (with real pumpkin and pepitas) Post-Workout Recovery Witch's Brew Smoothie (spinach, banana, protein-packed Greek yogurt) Jack-o'-Lantern Stuffed Peppers (quinoa, black beans, lean turkey) Tips for a Healthy Halloween Plan Ahead: Eat a protein-rich meal before parties or trick-or-treating Stay Active: Include movement in your Halloween celebrations Choose Wisely: Pick your favorite treats and skip the ones you don't love Stay Hydrated: Balance treat consumption with plenty of water Keep Moving: Use Halloween activities as opportunities for exercise Remember, Halloween is one day (or season) in your year-round fitness journey. Focus on enjoying the festivities while maintaining a balanced approach to health and wellness. By incorporating these tips and tricks, you can have a Halloween that's both fun and fitness-friendly! Want more personalized guidance for navigating holiday fitness challenges? Book a session with an Axio Fitness trainer today!

If you plan to go to a personal training session or do a workout in a gym, it should include both cardio and weight training. Cardio includes walking, jogging, biking, rowing, etc. Weight training includes squats, lunges, bench press, etc. There has been a debate for years about which should be done first, cardio or weight training. Many physical therapists recommend doing your cardio first to avoid injury. However, some research suggests that if you have a goal of weight loss, it is best to do cardio after a weight training workout because you use more stored fat as fuel while doing cardio. Although there seems to be mixed opinions about both, the most logical recommendation is to consider your goals and start your workout with whatever you want to focus on or improve. If you want to improve the amount of weight you can squat, you should start with squats and do them before fatiguing your legs with cardio. If you want to improve your run time, you should run first before you wear out your legs with squats or lunges. More than anything, keep in mind that all physical activity is good! It is important to include both cardio and weight training in your physical activity for optimal health. So, no matter the order, it is best to ensure you spend time doing both.