Blog Layout

Training for a Race

Erin Mellinger • January 3, 2023

This time of year is a great time to consider registering for a race in the spring or summer! Doing something like a 5k can keep you motivated and more structured in your exercise.

Training for a 5k, 10k or marathon can be a big undertaking and requires commitment, discipline, and a structured plan. Here are some general guidelines to follow:

Start by building your base: In the first few weeks of training, focus on building up your endurance by walking or running consistently, 3-4 times per week. If you don’t have much experience with running, start with walking for 5 minutes, running for 1 and repeating. Gradually increase your running time and your mileage each week.

Follow a structured training plan: There are many training plans available online or through running magazines and books. An Axio Fitness trainer can help you get on the right structured plan for your fitness levels and experience

Cross-train: To give your legs a break and improve your overall fitness, incorporate cross-training activities such as swimming, cycling, or strength training into your routine.

Don't neglect rest and recovery: It's important to allow your body to rest and recover between workouts. Make sure to include rest days in your training plan and listen to your body if it needs an extra day of rest.

Stay hydrated and fuel your body: Make sure to drink plenty of water and fuel your body with a healthy, balanced diet.

Remember to consult with a healthcare professional before starting any new exercise program.

< Older Post Newer Post >

Our Recent Blogs

The Impacts of Food Choices

February 19, 2025

I’ve recently heard a lot of discussions about an anti-inflammatory diet. Although, like many personal trainers and health professionals, I am not a fan of the word “diet”, I am a fan of people being more mindful of the things they are eating and how it is affecting their bodies. An anti-inflammatory diet is simply a diet that focuses on avoiding foods that inflame the body such as processed foods, refined carbohydrates, trans fat and sugar. Naturally, by avoiding those types of food choices, you should be replacing them with plenty of fruit, vegetables, healthy fats and whole grains. In my experience, people make better food choices when they focus on how certain foods affect them, rather than how they taste. Focusing on whether your meal could be increasing or decreasing the inflammation in your body is a really great place to start. Or if you have other health goals, research and consider the foods you should be eating to support them. As always, you should consult a doctor or dietitian regarding a proper nutrition plan for you. At Axio Fitness we provide the personal accountability you need to achieve your fitness and nutrition goals.

Trainers are Still Needed in the Age of Information

February 14, 2025

Although I own several Axio Fitness locations, I still frequent the local gym for a workout. Not because I don’t love my business, but because I usually like to work out before I start my workday, and our studios stay busy in the early morning hours. Since I would never take a private training room from a client, I sometimes go to a gym. Last week I was working out and observing two young ladies who had clearly agreed to meet there and exercise together. As I watched them decide what to do for their workout, it became very clear very quickly they had no idea what they were doing. I’m not saying this to sound judgmental. I felt bad and wanted to help them because they were completely wasting their time doing an easy, unbalanced workout. I began thinking about how these two young gals have probably had a cell phone most of their life with access to endless websites, YouTube videos, and now even AI to help them learn how to workout properly. Even with all this information, they needed help. It was just validation that personal trainers are still needed in the digital age of endless information. Getting the right information for working out is something that takes time to learn and understand and really doesn’t interest most people. Along with that, a personal trainer can safely challenge their clients in ways that most will not challenge themselves. I think our information age has allowed us to improve as personal trainers and I’m very thankful for that. But it will never replace the education, accountability, motivation and personal support so many people need. Only personal trainers can do that! If you need help getting started on a proper exercise routine, please call Axio Fitness!

Professional Motivation

February 4, 2025

You have probably heard a lot of research and news headlines about how the New Year’s motivation is short lived. Depending on where you get your information, many sources report that we give up on our resolution after as little as two weeks. Although I don’t think motivation is that short lived for most of us, I do think our motivation does taper off over the course of weeks or months, and then we find ourselves trying to get back on track again the following year. So why do we lose that strong motivation and enthusiasm so quickly? Although there are probably a lot of answers to that question, I don’t think that is the question we need to answer. I think the problem that needs to be addressed is finding ways to stay motivated, even if those ways are different every few weeks or months. At Axio Fitness, we are professionals at keeping you motivated. You may think that your motivation has to do with internal and external factors in your life, and nothing that another person can help with. But in our experience, that isn’t true. Our trainers are professionals at keeping you motivated in many ways. Some of which include regularly showing you your progress, setting and changing goals as needed, and reminding you of your “why” behind your short term and long term goals. If your motivation drops drastically, our accountability kicks in! We’ll keep you going even when you don’t want to. Because your motivation will come back, and you’ll be glad you stayed consistent through it. If you are someone who loses motivation easily, give us a chance to show you that hiring a professional will keep you motivated!

Silver Sneakers and Results

January 22, 2025

If you are in your 60’s or older, you have probably heard of Silver Sneakers. For those of you who may not know, Silver Sneakers is a program for people 65 and older who have an eligible Medicare Advantage Plan. It is a great program to help seniors stay active and social. Silver Sneakers partners with thousands of gyms across the country. At Axio Fitness, people contact us daily and ask if we accept Silver Sneakers. Unfortunately, the program does not cover personal training and other personal services, which is all that we offer. Silver Sneakers only partners with gyms and other fitness facilities that offer fitness equipment for you to access when you join and sometimes exercise classes. Although I do think it is a great program that everyone should take advantage of when they are able, I do have one problem with it. For most people, Silver Sneakers does not really help you see the results you’re capable of achieving. We have so many people calling us to inquire about coming to Axio Fitness. When they learn we do not accept Silver Sneakers, they join another gym where they can get free membership. Then, months or years later, they call us back and join Axio Fitness. Why? Because many people need more than free gym memberships. They need accountability, education, instruction and motivation. When something is free, you don’t really feel the consequence of skipping. Or, if you do go to the gym, are you really doing the right things or pushing yourself to see results? Or are you staying as consistent as you should? One thing our clients really underestimate is how fit they can be for their age. Your body is capable of so much more than a couple moderate workouts each week. But it is hard for most people to properly exercise consistently and progress themselves on their own. If you belong to Silver Sneakers and you aren’t staying consistent or you’re not satisfied with your results, please give Axio Fitness a try!

Your email address will not be published.

Required fields are marked *

Free Axio Meet up Booking

No Gimmicks. No Pressure. Just honest support.

BOOK AXIO MEET-UP