This Summertime Squash is Super!

August 27, 2020

A jagged dark mass curves beneath a bright, white background.

It’s that time of year again…zucchini season! Farm markets are overflowing, and anyone with a garden is probably trying to give this summertime favorite away. There are a few good reasons why these veggies get planted year after year. First of all, they are versatile! From baked goods, to casseroles and stir fries, take a look on line or in any cook book, and you will find an abundance of recipes. But they also have many nutritional benefits, which truly brings them up to “super” status.

If you are following a lower carb diet, the zukes can be your hero. Spiralized, they replace pasta. Though there are some frozen food brands that have offered zucchini spirals, they tend to get pretty mushy when cooked. Fresh zucchini is best if you have a spiralizer. If you don’t, look in your grocery store’s packaged produce section for zucchini spirals that are already prepared. Or, using a potato peeler, thinly slice the zucchini. They won’t be pretty spirals, but they will work just as well! Stir fry them in a little olive oil and seasoning, top with your favorite marinara, and you will never miss the pasta. Not quite ready for going completely pasta-less? Mix a little whole wheat spaghetti in with your zucchini. Your dish will still taste great, but will be a little lower carb and a lot more nutritious.

A one cup serving of cooked zucchini has one gram of protein and 3 grams of fiber, but make sure to leave that skin on! That’s where you will get vitamins like A and C, along with potassium and magnesium. According to EatWell.com, the skin also contains carotenoids. Regularly eating produce that contain carotenoids can help keep our skin hydrated and can also help our skin build up a shield against harmful UV rays. Those are some great anti-aging benefits! Research has also shown that carotenoids can lower the risk of cardiovascular disease and help strengthen bones.

So the next time your neighbors ask if you’d like a few zucchinis from their garden, say, “Yes, please!” Whether you shred them to add to bread or cook them as a side dish, you’ll be getting some great health benefits. Need some recipe ideas? We have a few, and here is one to get you started!

< Older Post Newer Post >

Our Recent Blogs

Harnessing the Power of Zone 2 Cardio for a Longer, Healthier Life

June 2, 2026

In his bestselling book Outlive: The Science and Art of Longevity , Dr. Peter Attia introduces a critical concept for anyone looking to extend their health span: Zone 2 aerobic training. While many fitness trends push for high-intensity, exhausting workouts, Dr. Attia argues that the true foundation of long-term health lies in steady-state, moderate-intensity exercise. Zone 2 training is a pace where you can maintain a conversation but would prefer not to. At this level of effort, your body relies almost entirely on fat oxidation, which triggers mitochondrial biogenesis—the creation of new, more efficient powerhouses within your cells. This drastically improves metabolic flexibility, lowering the risk of insulin resistance, type 2 diabetes, and cardiovascular disease. Essentially, it builds a robust cardiovascular engine that supports you well into old age. Although plenty of other studies have proved that high-intensity workouts drastically reduce the risk of developing many chronic diseases, Dr. Peter Attia makes a compelling case as to why prioritizing time in Zone 2 cardio will reap many benefits. At Axio Fitness we are always studying the latest information and trends for our clients. If you need help getting started on an exercise program or cardio plan, Axio Fitness is here to help. We will give you the guidance and accountability you need to see results.

Hit the Trails

May 18, 2026

With the weather getting warmer and summer coming, there is no better time to take your fitness routine into nature. While we love seeing you crush your goals inside Axio Fitness, stepping outdoors for a hike offers unique physical and mental health benefits that complement your studio workouts perfectly. For starters, hiking is a fantastic cardiovascular workout that naturally incorporates interval training. Navigating inclines and declines builds lower-body strength—targeting your glutes, hamstrings, quadriceps and calves—while uneven terrain challenges and improves your core stability and balance. Beyond the physical perks, spending time in green spaces is proven to lower cortisol levels, reducing stress and boosting your mood. We are so blessed to have Mill Creek Park right in our backyard. Boasting miles of beautiful, diverse trails, it is the perfect local playground to put your fitness to the test. Whether you are looking for a brisk cardio walk on the Gorge Trail or a more challenging trek around Lake Newport, there is a path for every fitness level. Grab your water bottle, lace up your sneakers, and take advantage of the sunshine this week. Your body and mind will thank you!

Fueling Your Fire: Why Fitness Equals Stamina

May 7, 2026

We’ve all been there: reaching for a third cup of coffee by 2:00 PM just to keep our eyes open. While caffeine offers a temporary fix, the secret to sustained, natural energy isn't found in a mug—it’s built in the gym or on the trails. Being in good physical shape fundamentally changes how your body manages fuel. When you prioritize cardiovascular health and muscle tone, you are essentially "upgrading your engine." Regular exercise increases mitochondrial density—the tiny power plants in your cells—allowing you to produce energy more efficiently. Why Fitness Equals Stamina: • Enhanced Oxygen Transport: A strong heart pumps more blood per beat, delivering vital oxygen to your brain and muscles with less effort. • Blood Sugar Regulation: Improved insulin sensitivity prevents the dreaded "sugar crash," keeping your moods and energy levels stable throughout the day. • Better Sleep Quality: Physical exertion helps regulate your circadian rhythm, ensuring you wake up truly refreshed. Investing in your fitness isn't just about aesthetics; it’s about building stamina to excel at work, engage with your family, and enjoy your hobbies without hitting a wall. Stop managing your fatigue and start building your vitality.

Embracing the Burn: Understanding Muscle Soreness

April 21, 2026

Whether you’ve just crushed a session at Axio Fitness or tackled a weekend hike, that familiar "stiff and sore" feeling—known as Delayed Onset Muscle Soreness (DOMS) —is a rite of passage for the active body. But what is actually happening under the skin? What’s Going On? Contrary to the old myth, soreness isn't caused by lactic acid. When you challenge your body with new exercises or higher intensity, you create microscopic tears in your muscle fibers. This might sound scary, but it’s actually the catalyst for growth! Your body responds by triggering a mild inflammatory process to repair the damage, eventually making those fibers stronger and more resilient than they were before. How to Find Relief While you can’t "cure" DOMS instantly, you can certainly manage the discomfort and speed up the recovery process: Keep Moving: It sounds counterintuitive, but "active recovery" (like a light walk or easy cycling) increases blood flow to the muscles, helping to deliver much-needed nutrients to the repair site. Hydrate & Fuel: Muscles need water and protein to repair those micro-tears effectively. Proper nutrition is the foundation of recovery. Massage & Recovery Tools: Soft tissue work is a game changer. Whether it's a professional massage or using tools like foam rollers and massage guns, applying pressure to the affected area helps break up tension, improve circulation, and reduce muscle tightness. Remember, soreness is a sign of progress, not a requirement for a good workout. Listen to your body, prioritize your recovery, and we’ll see you back at Axio Fitness for your next session!

Your email address will not be published.

Required fields are marked *