The Suitcase Carry

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.