Axio Fitness

Embracing the Burn: Understanding Muscle Soreness

Tue, 21 Apr 2026 12:07:16 GMT

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!

Master the Push-Up: Variations for Every Level

Wed, 15 Apr 2026 20:28:31 GMT

The push-up is the ultimate tool for building chest, shoulder, and core strength. At Axio Fitness, we’re all about meeting you where you are. Whether you’re just starting or looking to break a plateau, there is a variation for you.

1. Beginner: Building the Foundation

If the floor feels too far away, reduce the load by using an incline.

• Wall Push-Ups: Stand and lean against a wall. Perfect for mastering the "push" motion with minimal stress.

• Incline (Bench/Counter) Push-Ups: Use a sturdy elevated surface. The higher the surface, the easier the rep.

• Knee Push-Ups: Transition to the floor while keeping your knees down to reduce the weight you’re lifting.

2. Intermediate: Mastering the Floor

Once you can do 12+ incline reps with perfect form, it’s time to level up.

• Standard Push-Ups: The classic. Focus on keeping your body in a straight line from head to heels.

• Diamond Push-Ups: Bring your hands together to form a diamond shape under your chest. This targets the triceps.

• Wide-Grip Push-Ups: Place hands wider than shoulder-width to put extra emphasis on the chest.

3. Advanced: Power & Stability

Ready for a serious challenge? These moves require peak control.

• Decline Push-Ups: Put your feet on a bench or chair. This shifts the focus to your upper chest and shoulders .

• Archer Push-Ups: Keep one arm straight as you lower to the opposite side. This is a great precursor to the one-arm push-up.

• Plyometric (Clap) Push-Ups: Explode off the ground with enough force to clap your hands. This builds explosive power.

Pro-Tips for Success

• Core Tight: Don't let your hips sag.

• Elbow Angle: Keep elbows tucked at 45 degrees rather than flared out to protect your shoulders.

• Quality over Quantity: Five deep, controlled reps are better than twenty "half-reps."

Which of these variations are you going to try in your next workout?

The Power of the "Boring" Diet: Why Meal Repetition may be Your Secret Weapon

Fri, 27 Mar 2026 19:07:57 GMT

If you’ve ever stared at a fridge full of ingredients and ended up ordering takeout because you just couldn’t decide what to cook, you’ve experienced decision fatigue. In the world of weight loss, "variety" is often touted as the spice of life, but in 2026, we’re finding that meal repetition is actually the secret to consistency.

What is Meal Repetition?

Meal repetition isn't about eating a bland chicken breast every day for a year. It’s a strategic approach where you select two to four recipes for breakfast, lunch, and dinner and rotate them for two to four weeks.

The Science of "Frictionless" Eating

Every time you must decide what to eat, you use up a finite amount of willpower. By the time 6:00 PM rolls around, your "willpower battery" is drained, making you more likely to choose high-calorie convenience foods.

By repeating meals, you remove the "friction" of healthy eating. You know exactly what to buy at the grocery store, exactly how long it takes to cook, and—most importantly—exactly how those calories and macros fit into your goals.

The Benefits Beyond the Scale

Reduced Grocery Bills: Buying in bulk for specific recipes slashes food waste.
Faster Prep: You become an "expert" at your three chosen meals, cutting kitchen time in half.

Personally, I cannot eat the same thing for dinner every night. But I am fine with rotating the same few options for breakfast and lunch for a few weeks at a time. Which still gives me the mental and physical benefits of meal repetition while allowing a little variety for dinner.

If you need accountability to better food choices, Axio Fitness is here to help.

The Latest Fitness "Solution": But is it Really?

Thu, 19 Mar 2026 14:52:44 GMT

A quick look at recent news from major fitness players highlights a growing trend that leaves us... skeptical. Major fitness and wellness companies are being tasked with integrating GLP-1 (weight-loss medications) into their programming and profit centers, suggesting a significant shift in focus for the industry. While these treatments are undeniably helpful for some individuals with genuine medical needs, their increasing prominence in mainstream fitness spaces should give us pause.

At Axio Fitness, our core belief has always been, and will continue to be, about promoting the basics: moving more and eating better. These are the pillars of health that deliver sustainable, long-term results, built on the solid foundation of your own body's power. We need to be wary of the allure of "quick fixes" and the temptation to bypass the essential time and effort required for real transformation.

The question we must ask is: why introduce a foreign substance if the natural way still works for you? While individual circumstances vary, focusing solely on medical interventions can undermine the value of hard work, discipline, and building healthy habits. It’s not about judging those who need medical assistance, but about ensuring we don’t lose sight of the incredible things our bodies can achieve when we choose to prioritize movement and healthy nutrition.

Let's not get sidetracked by the latest "solution." Let's continue to champion the power of consistent, dedicated effort, and celebrate the journey of achieving true, sustainable wellness.

The Shift Toward Longevity: Why "Feeling Great" Beats "Looking Good"

Mon, 09 Mar 2026 16:44:34 GMT

For decades, the fitness industry sold a single image: the shredded "beach body." Success was measured by the mirror, and workouts were often viewed as a punishment for what we ate. But at Axio Fitness, we’ve noticed a powerful and welcome shift. More adults are trading the pursuit of six-pack abs for something far more valuable- longevity.

Recent data shows that over 60% of people now prioritize healthy aging and quality of life over aesthetics. We are finally realizing that fitness isn't just about how you look today; it’s about how well you move twenty years from now.

Why Longevity is the Ultimate Goal

While aesthetic goals can be fleeting, training for longevity provides a "why" that lasts a lifetime. When you focus on your "health span"- the period of life spent in good health—you’re investing in:

• Functional Independence: Ensuring you can always lift your groceries or play with your grandkids.

• Disease Prevention: Significantly reducing risks of heart disease, type 2 diabetes, and cognitive decline.

• Mental Resilience: Using movement to stabilize mood and sharpen focus.

At Axio, we believe movement is a celebration of what your body can do, not a chore to change how it looks. Whether it’s through strength training to protect your joints or cardio to strengthen your heart, getting active for your future self is the best investment you’ll ever make.

Fuel Your Progress: The Power of Fresh Produce

Tue, 03 Mar 2026 17:15:32 GMT

Starting a new exercise routine is a massive win for your health, but your hard work in the gym only tells half the story. To see real results and keep your energy levels high, your kitchen habits need to mirror your commitment to the treadmill. Specifically, incorporating fresh fruits and vegetables is non-negotiable for recovery and performance.

When you push your body, you create oxidative stress and micro-tears in your muscles. Fresh produce acts as your internal repair crew. Dark leafy greens like spinach and kale are packed with magnesium and iron, which help prevent cramping and transport oxygen to your working muscles. Meanwhile, vibrant fruits like berries and citrus provide a massive dose of antioxidants and Vitamin C, reducing inflammation and keeping your immune system robust as you adapt to a higher physical load.

Unlike processed snacks, fresh whole foods provide "slow-burn" energy and essential hydration. The fiber found in vegetables ensures you stay full and focused, preventing the post-workout sugar crashes that can derail your progress.

At Axio Fitness, we believe that movement and nourishment go hand-in-hand. By filling your plate with color, you aren’t just eating; you’re fueling a stronger, faster, and more resilient version of yourself.

The Power of Partnership: How a Trainer Keeps You Motivated

Tue, 24 Feb 2026 16:07:49 GMT

Staying committed to a fitness journey is rarely a straight line, and that is exactly where a personal trainer becomes your greatest asset. When you first set out toward a new health milestone, your initial excitement provides plenty of fuel, but that natural surge eventually fades. A trainer steps in to bridge the gap between fleeting inspiration and disciplined habit by providing a layer of external accountability that is difficult to replicate on your own. They ensure that on the days when your bed feels warmer than the gym floor, you still show up because someone is waiting for you with a plan tailored specifically to your needs.

Beyond just physical presence, a trainer helps you navigate the psychological shift between short-term wins and long-term transformations. It is easy to get discouraged when the scale does not move for a week, but a professional can highlight the non-scale victories that prove your long-term trajectory is still on track. By breaking down daunting life changes into manageable weekly targets, they prevent burnout and keep your eyes on the prize. Having a dedicated expert in your corner transforms the lonely grind of exercise into a collaborative mission, ensuring that your motivation remains steady until your goals become your new reality.

Pre-Hab: Why Training Before Surgery is Important

Mon, 16 Feb 2026 13:08:36 GMT

Most people think of physical therapy as something that happens after the surgeon stitches you up. However, engaging in "Pre-habilitation" —targeted personal training before your procedure—is one of the best investments you can make for your recovery.

Think of it as preparing for a marathon. You wouldn't run 26 miles without training; similarly, surgery is a major stressor on the body. Working with a trainer beforehand helps build a "functional reserve." By strengthening the muscles surrounding the surgical site and improving cardiovascular health, you give your body a head start.

The Benefits of Pre-Hab

Faster Recovery: Patients with higher baseline strength often hit mobility milestones weeks earlier than those who don't train.
Reduced Complications: Improved circulation and heart health lower the risk of post-op issues like blood clots or respiratory infections.
Mental Readiness: Training builds the discipline and confidence you’ll need during the challenging post-op rehab phase.

Entering the operating room at your strongest doesn't just make the surgeon's job easier—it ensures you get back to the life you love much faster.

If you need “Pre-habilitation”, Axio Fitness would love to help. Contact us to learn more about how we can help prepare for an upcoming surgery.

Stop Starting Over: Why Consistency is the Key to Your Results

Tue, 03 Feb 2026 19:46:23 GMT

We’ve all been there: Monday morning starts with a burst of motivation, but by Thursday, life gets in the way. Suddenly, your fitness goals are pushed to “next week.” If you find yourself stuck in a cycle of starting and stopping, you aren’t lacking willpower—you’re likely lacking accountability.

At Axio Fitness, we believe that the greatest value of a personal trainer isn’t just the workout plan; it’s the consistency they bring to your life. Here is why a trainer is a game-changer for your goals:

Appointment-Based Success: You are far less likely to skip a workout when someone is waiting for you. That scheduled time becomes a non-negotiable part of your day.
Expert Guidance: On days when your energy is low, your trainer adjusts the intensity so you still make progress without burning out.
Mental Support: We help you navigate the "plateaus" where most people usually quit.

Consistency is what transforms a temporary resolution into a lifelong habit. Let us help you bridge the gap between where you are and where you want to be.

Expert Opinions of the New Food Pyramid

Mon, 26 Jan 2026 19:44:58 GMT

The 2025–2030 Dietary Guidelines for Americans, released in early 2026, have reintroduced a classic but controversial visual: the food pyramid. This time, however, it’s inverted, placing a massive emphasis on "real food" and sparking a heated debate among registered dietitians.

The Pros: A Return to Real Food

Many dietitians celebrate the pyramid’s aggressive stance against ultra-processed foods and added sugars.

Emphasis on Satiety: By prioritizing high-quality protein (now recommended at 1.2 to 1.6 kg of body weight) and healthy fats, the guidelines may help people feel fuller and reduce mindless snacking.
Gut Health: The new focus on fermented foods and whole produce is a win for the microbiome.

The Cons: Science vs. Visuals

The primary concern for experts is the "flipped" visual.

Confusing Hierarchy: Placing meat, full-fat dairy, and butter at the top—the widest part—suggests they should be the bulk of the diet. Dietitians warn this could lead to excessive saturated fat intake, contradicting the written goal of keeping it under 10% of daily calories.
Fiber Famine: Whole grains and legumes have been moved to the narrow bottom, which experts fear will worsen America’s existing fiber deficiency.

The Verdict: While the "eat real food" mantra is a positive step, dietitians advise using the pyramid as a starting point, not a strict rulebook.

The Surprising Perks of a Winter Walk

Tue, 20 Jan 2026 18:38:15 GMT

When the temperature drops, the instinct is often to curl up on the couch. However, stepping out into the crisp, winter air offers unique health benefits that you simply can’t get during a summer stroll.

1. A Natural Mood Booster

Winter often brings shorter days and less sunlight, which can lead to Seasonal Affective Disorder (SAD). Exposure to natural daylight—even on cloudy days—helps regulate your circadian rhythm and boosts serotonin, the "feel-good" hormone.

2. Enhanced Calorie Burn

Your body works harder to maintain its core temperature in the cold. This process, known as thermogenesis , can slightly increase your metabolic rate, meaning you burn more calories than you would walking in a climate-controlled gym.

3. Sharper Mental Clarity

The biting cold acts like a natural wake-up call. It stimulates the nervous system, increases oxygen flow to the brain, and provides a "reset" for mental fatigue. There’s something uniquely meditative about the quiet, muffled sounds of a snowy landscape.

Don’t let the frost keep you inside. Bundle up in layers, grab a warm hat, and embrace the invigorating chill—your body and mind will thank you.

Stop Labeling Your Food

Mon, 05 Jan 2026 15:08:10 GMT

Beyond "Good" and "Bad": A Smarter Way to Fuel

At the start of a new year, it’s tempting to draw a line in the sand and label everything in your pantry as either "good" or "bad." But at Axio Fitness, we’ve seen that this mindset often leads to a cycle of guilt and restriction that simply isn't sustainable.

Instead of labeling your plate, we encourage you to ask a different question: "What is this food doing for my body?"

Food is more than just calories; it’s information and fuel. When you shift your perspective, you start to see choices more clearly:

Fuel and Repair: Lean proteins and leafy greens provide the building blocks for muscle recovery and sustained energy.
Low-Utility Options: Highly processed snacks or sugary treats might taste great in the moment, but they often don't "do" much for your long-term health or performance.

By focusing on the function of food rather than a moral label, you regain control. You aren't "failing" when you eat a treat; you're simply choosing a low-utility food. The goal is to consistently prioritize the foods that work for you, while limiting those that don’t.

Fuel your body with intention this year, and the results will follow.

Give Yourself the Gift of Personal Training

Tue, 09 Dec 2025 17:10:49 GMT

Feeling the pressure of the crazy, expensive holiday season? It seems counterintuitive to add a personal trainer to your budget now, but this is precisely the best time to invest in one!

Why? The holidays are a perfect storm of stress, endless obligations, and rich food, making consistency nearly impossible. A personal trainer is your ultimate accountability partner. They ensure your fitness doesn't fall off the cliff before January 1st.

Your trainer will design quick, efficient workouts that maximize your limited time so you can still fit in shopping and parties. They'll also help you set realistic goals—like maintaining your weight or fitness level through the Holidays, not losing 10 pounds—which drastically reduces stress and guilt.

Don't wait for the crowded New Year's rush. By starting now, you'll enter January with momentum and confidence. Treat your health as a priority this season; it's one investment that truly pays off.

The 20-Minute Thanksgiving Day Workout!

Tue, 25 Nov 2025 15:43:51 GMT

Before the turkey coma sets in and the pumpkin pie beckons, give thanks to your body with a quick, metabolism-boosting workout! Thanksgiving morning is the perfect time for a “Pre-Feast Fire-Up”, ensuring you start the day feeling strong and energized—no gym or equipment needed.

Here is a 20-minute AMRAP (As Many Rounds as Possible) circuit right in your living room. The goal is simple: maximize intensity in a short time to ignite your fat-burning furnace.

The Circuit (Complete 1 round, rest 60 seconds, repeat for 20 minutes):

10 Squat Jumps:** Explode up for power.

10 Push-Ups:** Modify on your knees if needed.

20 Mountain Climbers:** Keep that core tight and back flat.

10 Burpees:** The ultimate total-body finisher!

This high-intensity session will boost your endorphins and metabolic rate, leaving you feeling accomplished before the first guest arrives. Don't let the holiday disrupt your fitness—use it as a reason to move!

Do you need a plan to stay accountable this holiday season? Contact us to learn about how we help our clients meet and achieve their fitness goals.

Beat the Winter Blues

Tue, 11 Nov 2025 02:43:14 GMT

Exercise Fights Seasonal Depression:

As the days get shorter and the weather gets colder, many people experience a drop in mood, often known as the "winter blues" or, more formally, Seasonal Affective Disorder (SAD) . A powerful, natural remedy to combat this is regular exercise .

The Science Behind the Mood Boost

Exercise is much more than just a physical workout; it’s a mental health booster. When you move, your body releases endorphins, natural mood elevators that can instantly alleviate feelings of sadness or anxiety. More importantly for SAD, physical activity helps regulate the production of serotonin and norepinephrine, neurotransmitters crucial for mood stability and happiness. Low levels of these chemicals are often linked to depression.

Simple Ways to Get Started

You don't need intense workouts. Even a brisk 30-minute walk—especially outside in the morning to maximize sunlight exposure—can make a significant difference. If the weather is truly prohibitive, try indoor options like dancing, yoga, or using home equipment. Consistency is key: make movement a non-negotiable part of your daily routine to stabilize your mood and increase energy, helping you feel more resilient against the seasonal dip.

Boost Your Results with Professional Support

If finding motivation is a struggle during the colder months, consider working with a personal trainer. This is an excellent way to maintain consistency, as a trainer provides much-needed accountability to keep you showing up. Furthermore, they can design workouts tailored specifically to your fitness goals and current abilities, ensuring you perform exercises properly and efficiently, maximizing the mood-boosting benefits of your routine.

If you’re ready to fight the winter blues, Axio Fitness is ready to help. Call us today for more information or to get started.

Avoid Taking Time Off

Tue, 21 Oct 2025 15:40:05 GMT

We've all been there. You've consistently hit the gym, crushed your runs, or perfected your yoga poses. You're feeling strong, fit, and on top of the world. Then, life happens. A busy week at work, a vacation, an illness – whatever the reason, you take a few days off. "No big deal," you think, "I'll jump right back in."

But then, the disheartening reality hits. Those few days off turn into a week, then two, and suddenly, those hard-earned gains feel like they're slipping away faster than you can say "burpee." You feel weaker, less energetic, and that once-easy workout now feels like a monumental task.

The brutal truth about exercise: **as soon as you stop, you start regressing.**

This isn't to say you should never take a rest day or allow for occasional breaks. Rest is crucial for muscle recovery and preventing burnout. However, there's a significant difference between strategic rest and unintentional, prolonged absence. The moment your body isn't consistently challenged, it begins to adapt by shedding the "unnecessary" strength, endurance, and flexibility it built up.

This phenomenon is often referred to as "detraining," and it can happen surprisingly quickly. Studies show that even after just a few weeks of inactivity, significant declines in muscle strength, cardiovascular fitness, and metabolic health can occur. What took months to build can begin to diminish in a matter of days or weeks.

The most disheartening aspect for many is the psychological toll. The thought of starting from "scratch" again, or even just a few steps back, can be incredibly demotivating. This often leads to a vicious cycle: you feel bad about regressing, so you're less inclined to start again, which leads to further regression, and so on.

This isn't meant to scare you into never missing a workout. Life is unpredictable, and sometimes breaks are unavoidable. Instead, it's about understanding reality and making informed choices.

The reality of an active lifestyle is that it's a lifelong commitment. The benefits are immense, but they require continuous effort. Understanding that stepping away means stepping back is not a reason to avoid exercise; it's a powerful motivator to find ways to keep moving, even when life gets in the way. Your future, fitter self will thank you for it.

As we quickly approach the Holiday Season, that is when most people want to take time off. But don’t do it! As hard as it may be to keep going, it is even harder to start over. If you need help getting started on an exercise routine, or you need accountability to be consistent, Axio Fitness is here to help.

Mushrooms: The Functional Fungi

Tue, 07 Oct 2025 14:11:36 GMT

Mushrooms, often overlooked as a simple side dish, are gaining superstar status in the wellness world—and for good reason! These fungi are nutritional powerhouses packed with benefits for your mind and body.

More than just a savory flavor-booster, mushrooms contain an impressive array of nutrients. They are naturally low in calories and a good source of:

Antioxidants: Compounds like selenium and ergothioneine help protect your cells from damage, supporting overall health and your immune system.
B Vitamins: Essential for cell growth and energy production, B vitamins support everything from brain health to the formation of red blood cells.
Vitamin D: Mushrooms are one of the few food sources of Vitamin D, particularly if they have been exposed to UV light (like sunlight), which is vital for bone strength and immunity.
Beta-Glucans: These beneficial fibers are linked to supporting a healthy immune response and may help with cholesterol management.

Certain varieties, often called "functional" or "medicinal" mushrooms, have specific traditional uses. For example, Lion's Mane is often praised for its potential cognitive and memory-boosting effects, while Reishi is known for its calming, stress-reducing properties.

Along with personal training, Axio Fitness will support you and hold you accountable to eating for your goals and optimal wellness. Call us today to get started.

An Apple a Day!

Mon, 22 Sep 2025 18:42:48 GMT

As autumn leaves begin to paint Ohio in vibrant hues, so too does our beloved apple season arrive! Beyond their crisp, sweet taste and versatility in pies and ciders, apples are true nutritional champions. So, grab a fresh pick from your local orchard and discover why this humble fruit deserves a spot in your daily routine.

Apples are packed with dietary fiber, which aids digestion, promotes feelings of fullness, and helps maintain healthy blood sugar levels. This makes them an excellent snack for weight management and gut health. But the benefits don't stop there!

They're also rich in powerful antioxidants, particularly flavonoids, which combat oxidative stress and inflammation in the body. Studies suggest these compounds can contribute to heart health by lowering blood pressure and reducing the risk of chronic diseases. Plus, the vitamin C content gives your immune system a natural boost – perfect for heading into cooler weather.

Whether you enjoy them fresh, sliced in a salad, or baked into a healthy treat, incorporating more Ohio apples into your diet is a delicious way to support your overall well-being. So go ahead, enjoy the season, and take a bite out of better health!

What is Active Recovery and When to Do It

Wed, 17 Sep 2025 13:48:50 GMT

Active recovery is a form of exercise that involves light activity instead of complete rest after a strenuous workout or on a rest day. It's designed to promote blood flow, reduce muscle soreness, and aid in the removal of metabolic waste products, all of which help to speed up the recovery process. Unlike passive recovery, which is complete rest, active recovery keeps your body moving at a low intensity.

Some great examples of active recovery include a leisurely walk, swimming at a relaxed pace, or gentle yoga. The key is to keep the intensity low—you should be able to hold a conversation easily.

The best time to incorporate active recovery is either the day after an intense workout or during a dedicated rest day. It can also be beneficial as a cool-down immediately after a tough training session. By integrating these low-impact activities into your routine, you can bounce back faster and be ready for your next big workout.

The Power of Green Tea: A Sip Towards Better Health

Tue, 09 Sep 2025 14:02:03 GMT

In a world bustling with health trends, one ancient beverage continues to reign supreme: green tea. More than just a comforting drink, this vibrant elixir is packed with powerful benefits that can transform your well-being.

Green tea is renowned for its high concentration of antioxidants, particularly EGCG (epigallocatechin gallate), which combats free radicals and helps protect your cells from damage. Regular consumption has been linked to a reduced risk of chronic diseases like heart disease and certain cancers. But the perks don't stop there.

Looking to boost your metabolism and manage your weight? Green tea can help. Its natural compounds can slightly increase your metabolic rate and promote fat oxidation. Additionally, it contains L-theanine, an amino acid that works synergistically with caffeine to enhance brain function, improving focus and alertness without the jitters.

So, if you like warm beverages this time of year, consider a cup of green tea. It's a simple, delicious, and effective way to nourish your body and mind, one healthy sip at a time.

Why Personal Training is a Game Changer for Older Adults

Fri, 05 Sep 2025 12:31:45 GMT

As we age, maintaining our physical health becomes more crucial than ever. For many older adults, the thought of starting a fitness routine can be daunting. This is where personal training becomes an invaluable resource. It's not just about building muscle; it's about enhancing quality of life, safely and effectively.

A personal trainer provides a customized workout plan that addresses the specific needs and goals of older adults, focusing on areas like balance, flexibility, and strength. This targeted approach helps reduce the risk of falls and injuries, while improving mobility and daily function. Regular physical activity under professional guidance can also manage chronic conditions like arthritis and osteoporosis and boost cognitive function. Beyond the physical benefits, a trainer offers motivation,accountability, and the confidence to move your body in a way that feels good and is genuinely beneficial. Investing in a personal trainer is investing in your health, independence, and well-being for the years to come.

A Proper Warm-Up is Essential

Wed, 27 Aug 2025 15:27:06 GMT

We've all been there: eager to jump straight into our workout, we sometimes skip the warm-up, thinking it's a waste of precious time. But the truth is, a proper warm-up is the essential first step of any effective and safe exercise routine. It’s far more than just a quick stretch; it’s a crucial transition for your body, preparing it physically and mentally for the demands ahead.

Think of your body as an engine. You wouldn't rev a cold engine to full throttle, would you? Similarly, your muscles, joints, and cardiovascular system need a gentle introduction to activity. A warm-up gradually increases your heart rate and blood flow, delivering oxygen and nutrients to your muscles. This not only improves their elasticity and range of motion but also significantly reduces the risk of strains, sprains, and other injuries.

Beyond the physical benefits, a warm-up also primes your nervous system and enhances your mental focus. It allows you to tune into your body, activating the muscles you’ll be using and setting the stage for a more productive and enjoyable workout. So, next time you're about to hit the gym, give your warm-up the respect it deserves – your body will thank you for it!

Find Your New Routine

Fri, 22 Aug 2025 17:19:21 GMT

Summer’s last hurrah is fading, and with the return of school and cooler weather comes a collective desire for routine. The spontaneity and late nights of the past few months are giving way to structure, and as you start to build your new schedule, there’s one non-negotiable item that should be at the top of your list: fitness. Making exercise a core part of your autumn routine is the best way to hit the reset button, not just for your body but for your mind.

But why is it so important?

Boost Your Mental Clarity: Regular physical activity, even a brisk walk, has been proven to improve focus and cognitive function. As you get back to work or school, this mental sharpness will be a huge asset.
Elevate Your Mood: Exercise releases endorphins, which are natural mood boosters. They can help combat the "end-of-summer blues" and provide a positive outlet for stress.
Enhance Your Immune System: A consistent fitness routine helps strengthen your immune system, preparing your body for the upcoming cold and flu season.
Increase Your Energy Levels: While it may seem counterintuitive, working out regularly actually increases your energy, helping you power through your busy days without feeling fatigued.
Improve Your Sleep Quality: Exercise can regulate your sleep cycle, leading to deeper, more restorative rest, which is essential for both physical and mental recovery.

So, as you organize your planner for the new season, be sure to schedule in time for yourself. Your body and mind will thank you.

If you need guidance or accountability to help you get started, Axio Fitness is here to help. We are professionals at holding you accountable and giving you the proper workout for your body and your goals.

Register for a walk or run

Wed, 13 Aug 2025 14:31:43 GMT

Every year Axio Fitness has a team in the Youngstown Panerathon. If you are not doing the Panerathon this year, is it because you don’t feel you are in good enough shape to do a 10k or 2 mile walk or run?

If so, then consider registering for another walk or run a few months from now. Simply registering is a great way to get yourself motivated and accountable. When you have a specific race day commitment, you’ll be much more likely to begin and stick with an exercise program.

Starting a training program for a 5k or 10k is a fantastic step toward improving your health and fitness. For many, having a personalized plan and professional guidance can make all the difference in staying motivated and preventing injury.

Instead of navigating the world of online training plans, consider reaching out to a personal trainer. An expert can create a custom program tailored to your specific fitness level, goals, and any physical limitations you may have. For a truly personalized experience, contact Axio Fitness. Their certified personal trainers specialize in one-on-one sessions and will work with you to develop a plan that is safe, effective, and gets you to the finish line. They can help you with everything from proper running form to setting up a schedule that fits your life.

Getting started is as simple as making an appointment. With the support of an Axio Fitness personal trainer, you'll be well on your way to achieving your running goals.

Stretching to Avoid Injury

Tue, 05 Aug 2025 15:54:18 GMT

We've all been told to stretch, whether it's before a run, after a workout, or even just to shake off the stiffness from a long day at a desk. But have you ever stopped to think about why stretching is so important? It's not just about feeling good in the moment; it's a powerful and often underestimated tool for preventing injuries.

Think of your muscles, tendons, and ligaments as a complex network of elastic bands. When they're cold and tight, they're more susceptible to snapping under pressure. Stretching, in essence, is the process of warming up and lengthening these "bands," making them more pliable and resilient.

The Science Behind the Stretch

So, how does this all translate to fewer injuries? Let's break it down:

Improved Flexibility and Range of Motion: Regular stretching increases the flexibility of your muscles and joints. This means your body can move through a greater range of motion without a strain.
Enhanced Muscle Elasticity: Stretching improves the elasticity of your muscles, making them better equipped to absorb the shock and impact of physical activity. A flexible muscle is less likely to be pulled or torn when it's suddenly put under stress, such as during a quick change of direction in sports or a sudden stumble.
Increased Blood Flow: Stretching encourages blood flow to your muscles. This increased circulation delivers vital nutrients and oxygen to the muscle fibers, promoting their health and ability to repair themselves. This is particularly important after exercise, as it helps to flush out waste products and reduce muscle soreness, which can be a precursor to injury.
Correcting Muscle Imbalances: Many of us have muscle imbalances—one side of our body might be tighter or stronger than the other. These imbalances can put uneven stress on our joints and lead to pain and injury over time. Stretching can help to address these imbalances by targeting and lengthening tight muscles, restoring balance to the body.
Better Body Awareness: The act of stretching forces you to pay attention to your body and how it feels. This heightened body awareness can help you to recognize

Stretching isn't just a chore; it's an investment in your body's long-term health and well-being. By incorporating a consistent stretching routine into your life, you're not just limbering up; you're building a stronger, more resilient body that is better prepared to handle the demands of daily life and physical activity.

If you struggle to keep yourself accountable to consistent stretching, Axio Fitness can help. We offer Stretch Therapy, a private service dedicated to stretching you in ways that are appropriate for your body and your ability.

Lifting Weights During Pregnancy

Tue, 22 Jul 2025 15:18:28 GMT

Pregnancy is an incredible journey, and for many women, strength training can be a game-changer. For too long, there's been a misconception that pregnancy means a break from strenuous activity. But with proper guidance, lifting weights offers immense benefits for both mom and baby.

Combating Aches and Pains: As your body changes, strengthening your core, back, and glutes can provide crucial support, alleviating common pregnancy discomforts like back pain and improving posture.

Boosting Energy Levels: Regular exercise, including weightlifting, can boost your energy and improve sleep, leaving you feeling more invigorated throughout your day.

Preparing for Labor: Think of labor as the ultimate endurance event. Strong legs, a powerful core, and resilient arms can all contribute to smoother and potentially shorter labor.

Faster Postpartum Recovery: Maintaining muscle mass during pregnancy can significantly aid in postpartum recovery, helping your body bounce back more efficiently.

Managing Pregnancy Weight Gain: Strength training helps maintain a healthy metabolism and can contribute to appropriate weight gain during pregnancy.

Pregnancy is a powerful time, and embracing your physical strength can make it even more empowering. By safely incorporating weightlifting into your routine, you're building resilience, energy, and a strong foundation for both you and your baby.

If you are expecting and you need help starting the proper strength training program, Axio Fitness can help.

**Always consult with your doctor or a qualified healthcare professional before starting any exercise program during pregnancy. They can assess your individual health and provide personal recommendations.

The Power of Protein

Mon, 14 Jul 2025 17:47:39 GMT

Fueling Your Muscles for Faster Recovery

You've just crushed a workout. Whether it was a grueling strength session, a long run, or an intense HIIT class, your muscles are feeling it. Maybe a little sore, a little fatigued. This is completely normal – your body is adapting and getting stronger. But to truly maximize those gains and minimize downtime, there's one nutrient that stands head and shoulders above the rest: protein .

For anyone serious about fitness, or even just looking to support their body's natural repair processes, understanding the critical role of protein in muscle recovery is non-negotiable.

What Happens During Exercise? The Micro-Damage

When you exercise, especially with resistance training, you're intentionally creating microscopic tears in your muscle fibers. This might sound counterintuitive, but it's actually the first step in building stronger, more resilient muscles. Think of it as controlled "damage" that signals your body to repair and rebuild, often making the muscle fibers thicker and stronger than before.

Enter Protein: The Building Blocks of Repair

This is where protein steps in as the ultimate hero. Protein is made up of amino acids, which are essentially the fundamental building blocks of life. When you consume protein, your body breaks it down into these individual amino acids. These amino acids are then ferried to your muscles, where they get to work:

• Repairing Damaged Fibers: The amino acids act like tiny construction workers, patching up those microscopic tears in your muscle fibers.

• Building New Tissue: Beyond just repair, they also help synthesize new muscle proteins, leading to muscle growth (hypertrophy) and increased strength.

• Replenishing Stores: While carbohydrates are the primary fuel, protein also plays a role in replenishing energy stores, particularly in longer, more intense bouts of exercise.

Don't underestimate the power of protein. It's not just for bodybuilders; it's essential for anyone who wants to recover effectively from exercise, build strength, and maintain overall muscle health. Prioritize quality protein in your diet, particularly around your workouts, and give your muscles the fuel they need to bounce back stronger, faster, and ready for your next challenge.

Keep the Wake Up Call!

Mon, 16 Jun 2025 15:53:46 GMT

In 2021, when things started to return to “normal” after the Covid-19 pandemic, a lot of people called us to inquire about losing weight and getting healthy. Many spoke to how Covid was an eye opener for them because healthier people with lower bodyfat were generally fighting Covid better than those with higher body fat and other health risks.

Therefore, it was a wake-up call for people to get healthy so they can fight whatever the future may hold for their health and the risks around them.

With Covid being pretty much behind us, I’m concerned that wake-up call and the mindset that followed has waned.

Although you may feel good today and you may not be facing any health challenges, statistics prove that you likely could in the future. And if you do, you want your body to be as strong and healthy as possible to fight or handle anything it may face.

Many people get discouraged about appearance, pant sizes, or lack of energy. But you should consider how your current health and fitness levels could pose any risks to your well-being in the future.

If you were one who received a “wake-up call” through Covid, don’t let your mindset and motivation fade!

If you need help getting started, Axio Fitness can help you learn the proper exercise routine for optimal health.

We all know there are many benefits of exercise to your physical, mental and emotional health. But have you ever thought about how exercise can specifically boost your self-esteem?

Thu, 29 May 2025 19:07:20 GMT

Exercise boosts self-esteem through several key psychological, physiological, and social mechanisms. Here's a breakdown of why and how it has such a strong positive impact on how you view yourself:

1. Sense of Accomplishment

Why it matters: Completing a workout, reaching a fitness goal, or simply showing up when you didn’t feel like it reinforces a sense of achievement.
Effect: Builds confidence in your abilities and fosters a “can-do” attitude.

2. Physical Changes You Can See or Feel

Why it matters: Regular exercise often leads to improved posture, muscle tone, weight management, and energy levels.
Effect: Feeling stronger, fitter, or more energetic can make you feel better about your appearance and physical capabilities.

3. Improved Body Image

Why it matters: Exercise helps people feel more connected to their bodies and appreciate what they can do—not just how they look.
Effect: Greater body acceptance, which boosts self-respect and self-worth.

4. Mastery and Progress

Why it matters: Learning new skills (e.g., lifting weights, yoga poses, running longer distances) builds a sense of personal mastery.
Effect: Feeling competent and skilled translates to confidence in other areas of life.

5. Positive Feedback Loop

Why it matters: Feeling better emotionally after exercising reinforces the behavior and improves self-trust.
Effect: You begin to believe in your ability to make positive choices for yourself.

If you need the accountability and support to get started on an exercise routine, Axio Fitness is here to help!

Four Effective Golf Exercises

Thu, 22 May 2025 15:03:23 GMT

Golf season in Ohio has finally arrived! Here are four effective exercises for golfers that target mobility, stability, and power — all crucial for an efficient and injury-free golf swing:

1. Rotational Medicine Ball Throws

Purpose : Builds rotational power for stronger swings.

How to Do It :

Stand sideways a few feet from a wall.

Hold a medicine ball at waist height.

Rotate your torso and hips away from the wall, then explosively rotate toward it, throwing the ball against the wall.

Catch and repeat.

2. Lunge with Rotation

Purpose : Improves leg and core strength and hip mobility for better turn in your backswing and follow-through.

How to Do It :

Start in the lunge position with one foot forward, and one behind while both knees are bent about 90 degrees.

Keep your back tall and rotate your body towards the side of your front leg.

Push off your front leg and return to a standing position to switch legs.

3. Deadbugs

Purpose : Strengthens the core while promoting spinal stability — essential for maintaining posture during the swing.

How to Do It :

Lie on your back with arms and legs up.

Lower opposite arm and leg slowly while keeping your back flat on the floor.

Return to start and alternate sides.

4. Single-Leg Romanian Deadlifts

Purpose : Enhances balance and glute/hamstring strength for better control and lower body stability.

How to Do It :

Stand on one leg with a slight knee bend.

Hinge at the hip and lower your torso while extending the other leg back.

Keep your back flat and return to standing.

If you need help with proper exercises, or you need accountability to stay consistent with golf exercises, Axio Fitness is here to help!

Sitting is the New Smoking

Fri, 16 May 2025 12:55:04 GMT

Have you ever heard the phrase “sitting is the new smoking”?

Well, I tend to agree with that. In our modern culture, we all sit way too much. Most of us have desk jobs and hardly move more than our fingers and thumbs for hours at a time. And beyond our sedentary jobs, there is a tremendous lack of activity in our free time and social lives.

Before we could stream an endless number of shows, movies and documentaries, our free time consisted of dancing, roller skating, racquetball leagues, push-mowing our yards, or cleaning our own windows and gutters.

For many of us these days, we not only sit way too much at our jobs, but we sit way too much when we aren’t at work.

Sitting too long can negatively affect your health in several ways. Here are three key reasons:

1. Increased Risk of Chronic Diseases: Prolonged sitting is linked to a higher risk of heart disease, type 2 diabetes, and certain cancers. It can lead to poor blood circulation and insulin resistance, even in people who exercise regularly.

2. Muscle Weakness and Poor Posture: Sitting for extended periods, especially with poor posture, can weaken core muscles, hip flexors, and glutes. Over time, this can lead to back and neck pain as well as decreased mobility.

3. Mental Health Effects: Extended sedentary behavior is associated with increased feelings of anxiety and depression. Physical movement supports the release of mood-regulating chemicals like endorphins, which are reduced during long sedentary periods.

To mitigate these risks, you should exercise daily but also get up and walk or move around every 30-60 minutes. Be mindful of how much you’re sitting throughout the day and be intentional about more movement.

If you need help and accountability to get moving, Axio Fitness is here for you!

Axio Nutrition and Accountability

Fri, 25 Apr 2025 15:27:43 GMT

“I know what to eat, I just don’t do it.” If I had a dime for every time a client has told us that, I’d be retired on a yacht somewhere!

Our Axio Nutrition program is a way to help our clients get better results. Whenever we present it to our clients, this is the pushback we get. But what clients are telling us is that they need to be held accountable to better food choices.

As I always say, Axio Nutrition is about 90% accountability and the rest is education, recipe ideas, or food choice suggestions. But we are in the accountability business and we do our best to not let our clients down in this way.

One of the most effective ways we hold clients accountable is by having them journal or record their food intake.

Journaling what you eat can be surprisingly powerful—here are the top three benefits:

Increased Awareness – You become more conscious of what, when, and why you eat, which can highlight habits you didn’t realize you had (like snacking out of boredom).

Better Nutritional Choices – When you see everything laid out, it’s easier to spot imbalances (like too little protein or too much sugar), helping you make healthier decisions.

Tracking Progress Toward Goals – Whether you're trying to lose weight, build muscle, or manage a condition like diabetes, food journaling gives you real data to track trends and progress.

Our clients are also afraid that we’ll tell them to never eat pizza or drink wine again. Which is not the case either. It’s all about balance but also making better choices more often to achieve better health. If you need professional accountability to get on track with your nutrition, Axio Fitness is here to help!

Hinging exercises, like the deadlift, kettlebell swing, and hip thrust, are highly effective movements that offer a variety of benefits.

Tue, 15 Apr 2025 23:55:11 GMT

Hinging exercises, like the deadlift, kettlebell swing, and hip thrust, are highly effective movements that offer a variety of benefits. Here are some of the key advantages of incorporating hinging exercises into your workout routine:

1. Improves Posterior Chain Strength

Hinging exercises primarily target the muscles of the posterior chain, including the hamstrings, glutes, lower back, and calves. Strengthening these muscles is crucial for overall athletic performance and can help improve posture.

2. Enhances Hip Mobility

Hinging motions require a significant amount of hip flexion and extension. Regular practice can help improve hip mobility and flexibility, which can prevent stiffness and reduce the risk of injury in daily activities or sports.

3. Core Activation

Although hinging exercises mainly focus on the lower body, they also engage the core muscles (abdominals, obliques, and lower back). The need to stabilize the torso throughout the movement helps strengthen the core and improve overall stability.

4. Functional Movement

The hinge is a natural and functional movement pattern that mimics daily activities like picking up objects from the floor, squatting, or bending. Mastering the hinge improves your ability to perform daily tasks with proper technique and reduces strain on the lower back.

5. Posture Improvement

Many people struggle with poor posture due to sitting for long periods. Hinging exercises strengthen the muscles that support an upright posture, such as the lower back and glutes, and can help correct imbalances caused by prolonged sitting.

6. Lower Back Strengthening

While it’s essential to perform hinging exercises with proper form, they can help strengthen the lower back muscles, providing support and protection for the spine. A strong lower back can reduce the risk of injuries and alleviate discomfort.

7. Burns Calories and Fat

Many hinging exercises, such as kettlebell swings, are dynamic and can increase heart rate, contributing to calorie burn. Incorporating these into high-intensity training can help with fat loss while building strength.

Incorporating hinging exercises into your workout can greatly enhance overall fitness, reduce the risk of injury, and improve functional strength. Proper form and progression are key to maximizing these benefits.

At Axio Fitness, we include hinging exercises in our workout programs for all our clients. If you need help doing the right exercises and doing them properly, we are here to help.

Keeping Exercise Fun

Mon, 24 Mar 2025 16:56:04 GMT

I have always had to remind our clients that exercise is not punishment! Exercise isn’t something dreadful you must do because you eat poorly or because you hate the way your pants fit.

If you view exercise as a punishment for something you do or how you feel, you’ll never turn it into a lifestyle.

An active lifestyle is a way and not a place. Everyone needs to be physically active no matter what they eat or how their pants fit. Therefore, you should exercise to celebrate the things you can do and enjoy the benefits of being active.

In the beginning, there are usually no workouts that are enjoyable. But as you see progress and gain confidence, you’ll find that even the activity you used to dread can be enjoyable. But, if there are certain exercise routines or a specific form of cardio that you have tried and you just hate doing it, then don’t do it! There are so many great ways to get active, no one should have to force themselves to do things they don’t enjoy.

So, think about what types of exercises and workouts you find fun, and prioritize those. If you need help getting started or finding workouts you enjoy, Axio Fitness is here to help!

The Importance of Core Strength: More Than Just Abs

Thu, 20 Mar 2025 13:40:29 GMT

When most people think of core strength, they likely picture well-defined abs or the "six-pack" look. While aesthetics can be a motivating factor for many, the importance of a strong core goes far beyond just appearance. Core strength is vital for overall health, physical performance, and injury prevention. Whether you're an athlete or someone simply looking to improve daily function, understanding and building core strength is a key factor for a healthier, more active lifestyle.

What is Core Strength?

Your core consists of the muscles in your abdomen, lower back, hips, and pelvis. These muscles work together to support your spine, maintain your balance, and help you move efficiently. When we talk about "core strength," we refer to the ability of these muscles to work together to stabilize and support your body, especially during movement.

While your abdominals are a part of your core, your lower back, obliques (side muscles), and glutes (buttocks) play just as important roles. This interconnected system of muscles allows for better posture, proper alignment, and smooth, controlled movement during physical activity.

Here are Four Reasons Why Core Strength is Important:

Improved Posture

Having a strong core is crucial for maintaining good posture. When your core muscles are weak, other muscles in your body, such as those in your back and shoulders, may compensate for the lack of stability, leading to poor posture. Over time, this can cause discomfort and increase the risk of strain or injury.

Better Balance and Stability

Your core is central to your body's ability to balance and stabilize itself. If you're engaging in physical activities such as running, cycling, or even walking, your core muscles are responsible for helping you stay upright and maintain control over your movements. Without a strong core, you may feel unstable or off-balance, increasing the risk of falls and injuries.

3. Injury Prevention

One of the most important reasons to focus on core strength is injury prevention. A weak core leaves the body vulnerable to strains, sprains, and overuse injuries. For instance, lower back pain is a common issue associated with weak core muscles. When your core isn't strong enough to support your spine and pelvis, excess stress is placed on other parts of your body, particularly your lower back.

By strengthening your core, you provide better support for your spine and joints, reducing the risk of injury during everyday activities, exercise, or sports.

4. Everyday Functionality

Core strength isn’t just about performance in sports or fitness. It directly affects your ability to perform everyday tasks with ease. From lifting groceries to bending over to tie your shoes, your core muscles are engaged in nearly every movement you make. The stronger your core, the easier and safer these everyday actions become.

For seniors or people with mobility challenges, building core strength can also be a game-changer. A strong core improves balance, reduces the risk of falls, and can help maintain independence longer into life.

If you need some accountability or guidance to make core strength a priority in your fitness routine, Axio Fitness is here to help!

Understanding the Risks of Ozempic: What You Should Know

Mon, 10 Mar 2025 14:47:15 GMT

Ozempic (semaglutide) has gained significant attention in recent years, primarily for its effectiveness in treating type 2 diabetes and its potential for weight loss. The medication, which belongs to a class of drugs known as GLP-1 receptor agonists, works by mimicking a hormone that helps regulate blood sugar and appetite. While it has been hailed as a breakthrough for many, it's important to understand that, like all medications, Ozempic comes with its own set of risks and potential side effects.

1. Gastrointestinal Issues

One of the most common and well-known side effects of Ozempic is gastrointestinal discomfort. Many users experience nausea, vomiting, diarrhea, or constipation when starting the medication. For some, these symptoms can be severe enough to disrupt daily activities. The reason for this is that the medication slows down the movement of food through the digestive system, which can lead to these uncomfortable symptoms.

In most cases, these side effects are temporary and may diminish over time as the body adjusts to the medication. However, for some people, these issues can persist, making it necessary to reconsider whether Ozempic is the right treatment option.

2. Risk of Pancreatitis

Ozempic, like other GLP-1 receptor agonists, has been associated with a small but serious risk of pancreatitis (inflammation of the pancreas). Symptoms of pancreatitis include severe abdominal pain, nausea, and vomiting. If left untreated, pancreatitis can be life-threatening.

While the risk is relatively low, patients who have a history of pancreatitis or other pancreatic issues may need to avoid Ozempic or be closely monitored while using it. If you experience any of the symptoms of pancreatitis while on Ozempic, it’s important to seek medical attention immediately.

3. Kidney Concerns

There have been reports linking the use of Ozempic to potential kidney issues, particularly in individuals who already have pre-existing kidney problems. The medication may exacerbate kidney function decline in some patients, leading to dehydration, kidney failure, or other related complications.

Signs of kidney problems include swelling in the feet or ankles, fatigue, and changes in urination patterns. If you experience any of these symptoms, it’s crucial to talk to your doctor about adjusting your treatment plan or exploring alternative options.

6. Allergic Reactions

Like any medication, Ozempic can cause allergic reactions in some individuals. Symptoms of an allergic reaction may include rash, itching, swelling, difficulty breathing, or tightness in the chest. If you experience any of these symptoms, it’s crucial to stop using Ozempic and seek immediate medical attention.

7. Potential for Misuse for Weight Loss

While Ozempic has been proven to help with weight loss, particularly in individuals with type 2 diabetes, it is important to remember that it is not FDA-approved solely for weight loss in individuals without diabetes. Some people may misuse Ozempic as a weight loss drug, which could lead to unintended health consequences, particularly if they do not have the necessary medical oversight.

Taking Ozempic for weight loss without proper supervision can lead to dehydration, electrolyte imbalances, and other adverse effects that could harm your health in the long run.

Conclusion: Weighing the Benefits Against the Risks

Ozempic has proven to be a highly effective medication for managing type 2 diabetes and, in some cases, promoting weight loss. However, it is essential to recognize the potential risks and side effects associated with the drug.

If you are considering Ozempic for weight loss, remember that being healthy and thriving goes beyond your scale. Even if you’re already taking Ozempic and losing weight, you still need to live an active lifestyle. Although it is important to be at a healthy weight, it is also important to exercise for strong muscles, bones, and joints and for improved stamina.

Personally, I think injecting a foreign substance into an otherwise healthy body should always be avoided when possible.

If you need help getting started on an active lifestyle, Axio is here to help!

Menopause and Your Mindset

Wed, 26 Feb 2025 14:12:31 GMT

At 41 years old, I am in the throes of menopause right now. I have my genetics to thank for that! My mother and my grandmother were both through menopause at the age of 42, and I have an identical twin who is experiencing the same challenges I am right now.

Technically, what I’m going through is perimenopause, the transitional period leading up to menopause when your hormones begin to fluctuate.

I have been a personal trainer since I was 19 years old. Naturally, I worked with countless women who had expressed the frustration of weight gain during perimenopause. I believed them when they told me they gained weight quickly and had a hard time taking it off. But I have to say, it still didn’t prepare me for the level of frustration and discouragement that comes with trying to lose or maintain weight while your hormones are going whacky!

As a fitness professional and perimenopausal woman, I have four affirmations to keep you going:

1. It is still possible to lose weight- Although it is much harder, and although you’ll likely still fluctuate a lot in water weight alone, staying consistent and disciplined in your workouts and nutrition can still produce some weight loss results. It stinks that it is harder, but it is still possible. Which is good news!

2. Regular exercise helps everything- If you research your own remedies on perimenopause, so many doctors and health professionals recommend exercise to alleviate the symptoms and effects. That is because it really does work! It can be easy to lose motivation with so many other body changes but let his be your motivation: exercise truly helps!

3. Healthy food choices are worth it- Even if you feel hopeless because of the bloating, mood swings or lack of energy, sound nutrition makes a big difference. I’ve had months at a time when I’ve been so discouraged I gave up trying to eat right. But when I get back on track, my skin clears up, I sleep a little better, and I’m not as bloated. I’ve honestly lived on both extremes of the nutrition spectrum in the last year, and I can tell you that healthy nutrition truly does make a difference; even when it feels like it doesn’t.

4. You’re still beautiful! Remember when you were 18 years old and there was something you hated about your looks or your body? Then, at 40 years old, you can’t believe you ever felt that way? Well, you’re still your own biggest critic. The skin blemishes, hair loss, or puffiness are worse to you than to anyone else. Just like your 18-year-old self-saw your reflection differently, your 50 or 60 year old self is doing that too.

The Impacts of Food Choices

Wed, 19 Feb 2025 15:09:06 GMT

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

Fri, 14 Feb 2025 13:07:37 GMT

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

Tue, 04 Feb 2025 17:19:50 GMT

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

Wed, 22 Jan 2025 15:44:31 GMT

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!

National Quitters Day?

Tue, 14 Jan 2025 15:00:30 GMT

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!

Staying Hydrated in the Winter

Mon, 06 Jan 2025 12:07:07 GMT

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!

Christmas Day Home Workout

Fri, 20 Dec 2024 17:17:25 GMT

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!

What Can You Control?

Thu, 12 Dec 2024 18:07:23 GMT

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!

10 Tips to Help You Avoid Derailing Your Progress This Thanksgiving

Tue, 26 Nov 2024 18:59:12 GMT

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!

Good weather, bad clothing!

Fri, 22 Nov 2024 21:00:14 GMT

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!

The Benefits of Planking

Mon, 04 Nov 2024 20:27:11 GMT

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.

Treat Yourself Right: How to Have a Fun and Healthy Halloween

Tue, 22 Oct 2024 19:07:22 GMT

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!

The Best Time to do Cardio

Thu, 19 Sep 2024 18:25:04 GMT

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.

Workout Tips for Back Pain

Tue, 03 Sep 2024 19:15:53 GMT

At Axio Fitness, we see a lot of clients who deal with low back pain. Personally, I have dealt with low back pain, and I can empathize with our clients who get it.

Whenever we get clients dealing with low back pain, here are some things we consider when writing their workouts:

First, avoid upper body, unilateral movements. Meaning, an exercise that works one arm at a time. Unilateral movements include single arm dumbbell rows, single arm curls, or suitcase carries. Even outside of the gym, try avoiding things like vacuum cleaning.

Also, avoid lifting any weight above your waist while standing. So, when you are doing an overhead dumbbell press or a bicep curl, be sure to be seated.

Hinging movements tend to aggravate a tender low back as well. Deadlift, kettlebell swings, or leg raises should be avoided.

Along with avoiding those things, try stretching your hips, hamstrings and back regularly. Many people enjoy dead hangs to help alleviate back pain as well.

Finally, listen to your body! If there is an exercise that just doesn’t feel right on your back, abort the exercise! There are so many great exercises that will not hurt, so there is no shame in skipping that and moving on to a different exercise.

If you need help getting a good workout around your aches and pains, Axio Fitness can help! Our team of trainers will give you the guidance and customize support you need to not let injuries slow you down.

A Way- Not a Place!

Mon, 19 Aug 2024 14:26:42 GMT

Consistency is key to making progress and seeing significant changes in your fitness. Last week I was on vacation and did not work out for six days. When I returned home, I did a workout that made me sore the next day. But that workout was light compared to what I was doing just before leaving town. I would not have been sore had I done that same workout the week prior.

When we stop moving, our bodies start regressing. It can feel a little disheartening if your mindset is to exercise to get to a goal and then stop. Meaning, if you are only training hard and eating right to get to a certain weight or fitness level, then the reality of having to continue to avoid regression can feel discouraging.

If that is you, and your mindset is to figure out how quickly you can get through all these disciplines so you can achieve what you set out to do and then stop, you need a mindset shift.

As I like to say, healthy is way and not a place. Meaning, it is a way of life and a part of your lifestyle. Not something you decide to add to your days or weeks for a season for a specific reason.

It is certainly easier to see progress when you have a goal weight or a goal 5k time. Once you hit those goals, it is also much easier to maintain your current weight or fitness levels. But as soon as you stop all together, you will start losing everything you worked for.

Vacations and time off are fine, but you need to embrace and accept the fact that getting active and staying active is a lifelong journey. Perfect consistency for the rest of your life is unrealistic. But persistency for lifetime is required to be healthy.

If you need help getting started, Axio Fitness is here to help! Our mission is to help clients achieve their short-term goals as well as a genuine lifestyle change.

The Suitcase Carry

Tue, 23 Jul 2024 17:30:41 GMT

The suitcase carry is a compound exercise with a lot of benefits. A proper suitcase carry is simply walking while carrying a kettlebell or dumbbell in one hand. For proper form, you should keep you head up, core tight, walk tall with good posture, and take short, natural strides.

To walk around with a kettlebell in one hand sounds very simple. But this is very good exercise for you when done regularly. Not only will you strengthen your core, hips, shoulders and grip, research and real-world testing has discovered there are also many other benefits to this exercise.

Regular suitcase carries will also help improve balance and posture, and some experts believe it reduces the risk of injury or aches and pains while walking and jogging through improving your gait and running form.

Try including suitcase carries in your workout for a few weeks to see if you notice the benefits!

If you need help learning exercises that are beneficial for your body and goals, Axio Fitness is here to help!

Road Trip Workouts

Thu, 18 Jul 2024 14:09:55 GMT

Do you have any road trips planned this summer? Many people, including me, love a good road trip.

Although road trips can be fun and adventurous, sitting in a car all day is obviously not helpful for your health and fitness goals. The unfortunate thing about car rides is that you barely move a muscle! However, there are a few things you can try to help offset the inactivity during a road trip.

First, increase your activity for a few days leading up to and after your road trip. At Axio Fitness, we hold our clients accountable for minutes of activity per week. This works well with clients because not every day unfolds the exact same. We tell clients to do just 10- 20 minutes of cardio on days they are busy and stressed, but then do 40-50 minutes on weekends or days they have a little more time. Minutes per week gives you the flexibility to work around things like entire days in the car.

The second thing you can try is getting a little activity during stops. A 15 minute walk, some high knee marches, stair climbs or squats are a great way to get your blood flowing and get your body a little work after sitting for so long.

Another thing you can try is prioritizing a workout before your road trip. Although sleep is always important, if you can get up early and get a 30-minute hard workout before sitting in the car all day, you will be so glad you did. An early morning workout should help you sustain your energy and focus for the day.

If you need help getting in better shape during the vacation season, Axio Fitness is here to help! We can give you the guidance and accountability you need to stay active through the different seasons.

The Benefits of Sweat

Mon, 17 Jun 2024 13:45:15 GMT

It is finally summertime! The heat and humidity is upon us, making our activities such as walking, yard work, and even hanging out outside a little sweaty. Many of us hate to sweat, especially when we don’t want to or aren’t trying to.

But there are lots of health benefits to sweating. Especially when you sweat during exercise. Three major health benefits include:

1. Detoxification- Sweating is a natural and wonderful way to detox. Your sweat contains toxins such as metals, alcohol, cholesterol and even BPAs. Sweat is a great way to rid yourself of harmful toxins that could otherwise cause negative health effects.

2. Boosts Immunity- When your body rids itself of toxins, it will also help to boost your immunity. Also, when your body temperature is raised, it can help to kill pathogens.

3. Healthy Skin- Believe it or not, sweating can actually help keep your skin healthy and glowing. You may think sweat causes your skin blemishes, but the opposite is true. Sweat helps to eliminate dead skin cells and serves as a natural pore cleanser.

Although you can get the health benefits of sweating from a sauna or steam room, exercise is the best way. Exercise will give you so many more benefits to add to the ones you experience through sweating.

When you sweat, it is so important to make sure that you hydrate! Drink lots of water before, during and after you plan on exercising and working up a sweat.

Plantar Fasciitis Tips

Mon, 03 Jun 2024 15:41:57 GMT

Plantar fasciitis is common among our Axio clients. Personally, I have dealt with it off and on for over 10 years. At times it can be very painful and difficult to find relief. I’ve personally researched and talked to many physical therapists about tips and tricks to help with plantar fasciitis.

Recently, my plantar fasciitis flared up again. When it does, there are now only three things that I do:

1. Stretch- stretching is by far the most helpful for me. And by stretching, I don’t mean stretching the bottom of your foot a couple of times per day. I intentionally keep my foot stretched all the time. If I’m sitting at a table, I’ll stretch it on a table leg. When I’m on the couch, I’ll keep it stretched against the coffee table. Or if I’m standing for long periods of time, I find some sort of object or incline to keep my foot stretched. A physical therapist gave me this advice because when your foot is stretched, your plantar fascia cannot tighten up.

2. Rest- I love to walk and run. But rest really is important to overcome plantar fasciitis. However, resting your foot doesn’t mean you have to rest from exercise. You can still swim, bike or use a row machine to get your cardio! But intentionally resting from walking, jogging, or standing for too long will give you significant relief in just a few days.

3. Ice- Rolling your foot on a frozen water bottle can also help give you relief. However, the first time I got plantar fasciitis I was constantly rolling my foot on frozen water bottles, golf balls, or anything else I could try to get back to normal. My sister, who is a doctor, suggested I just try to leave it alone for a little while. That helped! So, I think I’ve learned that doing too much rolling and massaging isn’t good either. Consider ice or roll your foot occasionally, but not so much that it is always tender.

Along with these three tips, the proper shoes are very important. Typically, supportive shoes with a little elevated heel and a big toe box are best. There are shoes of all styles designed specifically to help with plantar fasciitis. Check reviews before purchasing footwear but try to have the proper shoes for every occasion, not just for exercise.

At Axio Fitness we can also offer stretch therapy sessions specifically designed to help heal plantar fasciitis. We can massage and stretch the foot, ankle and calf for relief and healing.

Get Your Morning Sun!

Tue, 28 May 2024 13:49:26 GMT

A lot of studies have been done recently around the benefits of morning sunlight exposure. A major benefit that has been studied more in recent years is the positive effects of morning sunlight for your sleep.

When you’re able to get outside in the mornings and expose yourself to the morning sunlight, your body will naturally suppress your melatonin levels. Then, your body will eventually increase your melatonin production in the evening, helping you to naturally fall asleep more easily. Many doctors suggest that sunlight in the morning is a great way to set your circadian rhythm.

Most experts suggest at least 30 minutes of sunlight before noon to experience the sleep benefits of morning sun. However, even 5-10 minutes seem to help. So, get any sunlight exposure that you can in the mornings to experience the benefits.

Along with better sleep, there are many other health benefits that have come from the study of morning sun including increased vitamin D levels and enhanced mood and energy.

Always remember to be safe in the sunlight as well. Be cautious to avoid sunburn and other damaging effects of overexposure to the sun.

Trampoline Jumping for Adults

Tue, 21 May 2024 18:05:08 GMT

Growing up, my siblings and I were fortunate to have a trampoline in our barn. This was a long time ago, before trampolines were as common as they are now. What was also unusual was my enjoyment and borderline addiction to jumping! Even as an adult, I enjoy jumping on the trampoline more than any form of activity. There is something therapeutic about that repetitive movement.

Many of us probably think that jumping on a trampoline is just for kids. But adults can also enjoy many benefits that trampoline jumping can offer.

One obvious benefit is the cardiovascular exercise you get while jumping. It is a great way to do your cardio and burn calories that is easy on the joints.

But more research is coming out about some of the unique benefits a trampoline can offer. These include boosting your immunity, improving circulation, reducing cellulite, combating varicose veins and boosting your metabolism.

Or course there is always a risk of injury with a trampoline. So be careful trying it for the first time. But, consider giving this a try as a form of exercise!

Tracking Your Food

Mon, 22 Apr 2024 13:21:13 GMT

There are so many apps available to us today that allow us to track our food daily. At Axio Fitness, we use My Fitness Pal with our clients, but there is no shortage of options for anyone looking to begin tracking their food intake and totaling their calories for the day.

If you have a goal of weight loss, logging your food each day has proven to be extremely effective in helping you make better choices and eat better options.

What is even more effective than simply tracking is allowing someone else access to your food log. This is added accountability and motivation that we all need for our nutrition.

At Axio Fitness, we ask our clients to track everything they eat for their first six weeks with us. This allows us to educate the client, make suggestions on different adjustments, and help them find ways to eat right for their goals. But the most effective thing about tracking everything our clients eat is the accountability that comes with checking the food logs.

Whether you are an Axio Fitness client or not, simply logging your food is a great way to get on track with your nutrition goals. Try committing to tracking your food for the next six weeks and see if you notice better eating behaviors.

Walk Before You Run

Wed, 17 Apr 2024 14:57:52 GMT

At Axio Fitness, we are big fans of cardio! With the weather changing and the ability to get outside and be more active, we hope you are motivated to do more walking or jogging around town, in the parks, or on the trails.

You may be motivated to lose weight and you want to spend your time outdoors efficiently, therefore being motivated to run or jog. However, if you haven’t been very active in the last several months, it may not be a good idea to go right into jogging.

Most physical therapists suggest being able to walk pain free for at least 45 minutes before attempting to jog. Meaning, if you get knee, ankle, foot, or hip pain after a 30-minute walk, you may not be ready to start running.

When you do start jogging, be mindful of your cadence. If you have a smart watch, you can enter your runs in there and it will automatically give you your cadence. Suggested cadence to avoid injury is 160- 180 strides per minute. If you do less than 160, your stride is too long, and it can cause injury or joint pain.

If you need help getting on a structured cardio plan, or if you need the accountability to do more walking and jogging this summer, Axio Fitness is here to help! We offer a service called Axio Cardio where we can structure a customized, personalized cardio plan for you based on your ability and your goals.

Training for your Goals

Wed, 03 Apr 2024 17:31:46 GMT

Most people have health and fitness goals. Even if they do not officially fill out a questionnaire or answer specific questions, everyone has ways they would like to improve their health and change their physique. Whether it is getting off medication, going down a shirt size or feeling toned, many people have something related to their health and fitness on their mind each day.

However, in our experience, many clients come to us with specific goals and desires and the wrong understanding of how to get there. For example, someone may tell us they wanted to lose belly fat, so they bought a BowFlex. Others may tell us they want to be stronger with more muscle in their arms and legs, so they bought an exercise bike.

We even see people do lots of stomach crunches and sit-ups because they want a flatter stomach, not knowing there are better ways to achieve that. Most commonly, people join a gym and only end up using the treadmill because they are too unfamiliar with what else they should be doing.

Although all exercise is good for weight loss, toning, building strength and reshaping your body, many people do not understand the ways they should be exercising based on their body and goals.

At Axio Fitness, we do thorough, scientific assessments with all clients. After that, we set 6-week goals, and we train the clients based on those goals. We also give them a cardio prescription and nutrition plan specific to their six-week goals.

All exercise is good! But goal specific training will obviously be the quickest and best way to get you where you want to be.

If you need personal attention and professional guidance, call Axio Fitness!

Unilateral Exercises

Mon, 11 Mar 2024 14:53:11 GMT

A unilateral exercise is resistance training or weight bearing exercise when you only

work one limb at a time (one arm or one leg). Examples of unilateral exercises for your

lower body include step-ups, split squats, or lunges. Upper-body exercises include 1

arm dumbbell or cable row, and a 1 arm dumbbell or cable press.

Unilateral exercises are great to include in your workout routine because they improve

stabilization and reduce the risk of injury. When you are only working one side at a

time, your body is forced to use the muscles that keep you stable and balanced. This

translates into better balance in everyday life.

These exercises are also great to improve muscle imbalances. We all have a dominant

side or one arm and leg that is stronger than the other. When doing exercises that

involve both sides at once, your dominant side can carry more of the workload without

you realizing it. If it is a squat or bench press, your stronger side can actually be lifting

more than half the weight. Unilateral exercises ensure both your strong and weak side

are getting equal work and help to balance out any differences in strength.

For more understanding of the proper ways to exercise for your health and your goals,

contact Axio Fitness today!

“Killing yourself” at the Gym?

Mon, 04 Mar 2024 16:34:56 GMT

So often I see ads for supplements, home exercise equipment, or medication that

boasts, “no more killing yourself at the gym!”.

Clearly, tough, sweaty workouts are viewed as a negative that should be avoided if

there are alternative options. However, hard workouts do not exist simply to burn

calories and lose weight. We should be working out with some intensity to build

strength in our muscles and bones, build stamina and endurance, and improve overall

health while reducing the risk of injury.

If a medication or supplement helped you shed some pounds, it doesn’t necessarily

mean you’re getting healthier. If you aren’t active, you aren’t improving your health in

ways that you should.

Of course, no one should work at an intensity that really makes them feel terrible. But

as I tell clients, you should be safely pushing yourself to the point of feeling

accomplished after a workout. Work up a sweat if you can! Then, you will know you

have made progress in your physical fitness.

At Axio Fitness we are firm believers in weight loss through activity and healthy

nutrition. Regardless of supplements or medication you may try, you should exercise

for the many benefits beyond weight loss.

Is Napping Good for You?

Mon, 22 Jan 2024 19:50:38 GMT

According to several studies, taking a nap three to four days a week has proven to

have several health benefits including improving your mood, reducing fatigue,

increasing alertness and improving your mental health. Most health experts

recommend a 30-90 minute nap to achieve these benefits.

Along with these benefits, there have been several studies around the world

researching the benefits of sleep for people who are physically active. Many of these

studies have also concluded that napping for 30 minutes per day or less could be

beneficial to helping you progress in your fitness levels.

However, there are clearly conflicting studies on napping. Some studies say there are

proven health benefits, while other studies say that napping may be doing more harm

than good on your physical and emotional health.

All of these studies, however, agree on one thing. Sleep deprivation should be avoided.

Napping is likely very helpful for those who are sleep deprived. But even better than

napping to catch up on sleep is getting enough sleep through the night.

There are no conflicting studies on adequate sleep. The mentioned health benefits of

napping can also be experienced from adequate sleep. Along with many more benefits

not mentioned. Whether your goal is weight loss, mental health, more energy or to be

more physically fit, all these things can be achieved through better sleep.

Advice for New Year’s Resolutions

Tue, 02 Jan 2024 18:21:06 GMT

It is the New Year! Although many people these days say they do not make official “New Year’s Resolutions”, most of us still take time to reflect and reset rhythms and priorities to get healthier, save money, advance professionally, or achieve specific milestones.

Personally, I love goals! I’m always motivated this time of year to set personal and

business goals. But, as the old saying goes, goals are only dreams unless you have a

plan.

Being that we at Axio Fitness are in the business of holding people accountable to the

a ctions that will get them to their health goals, there are three things about goals we

try to teach every client:

1. Set six-week goals rather than a yearlong goal: In our business, we assess clients every six weeks. We set small six-week goals to keep our finger on the pulse of our client’s progress. Not every assessment is great, but frequent meetings help to discuss progress and lifestyle and reset anything that may need to be.

2. Turn your goal into action items: Once you have a six-week goal, what do you plan to do daily and weekly to achieve this goal? Determine those behaviors and focus on those, not the goals.

3. Find your aspirations: A six-week goal is a great way to simplify action items and progress. However, six-week goals don’t really motivate people to change their lifestyle. Aspirations are the “why” behind the goals. It could be things like being active during your retirement years, being able to play with your grandkids, or getting off medication. Your “why” will be your real motivator to stay consistent.

If you need help staying consistent this year, Axio Fitness would love to help! We hold

our clients accountable to the daily and weekly behaviors that will yield results.

Cold Showers

erin@axiofitness.com (Erin Mellinger) — Mon, 11 Dec 2023 21:05:51 GMT

It was a Friday morning in December, and I was off to a great start to the day. I got up at 5:00 and did some cardio and weight training and I was feeling sweaty, accomplished, and ready to conquer the workday.

I was back home by 6:45 to take a shower and head to work. Then it happened… I realized I had no hot water! With all the options running through my head, I decided I was too busy with meetings and tasks to do anything but power through a cold shower and head to work. It was the fastest shower of my life.

However, when I was done, I felt amazing! I thought perhaps it was due to accomplishing the mental fortitude and pain tolerance of a cold shower. But then I remembered some Axio trainers discussing the benefits of a cold shower. Some of our trainers even take cold showers on a regular basis.

According to research, here are just five reasons why cold showers are good for you:

1. It boosts your metabolism and promotes weight loss.

2. It helps reduce inflammation and joint pain.

3. It boosts your immune system.

4. It improves circulation.

5. It combats the symptoms of depression while improving your mood and energy.

As it often goes, my water heater needed a new part that took a week to come. So, I took two showers elsewhere, but 5 cold showers in a week. I can tell you from experience you truly do feel good the rest of the day after taking a cold shower. And it gets easier; I was able to take longer, more normal showers each time.

If you want a mental and physical challenge that offers a lot of potential benefits, try taking a cold shower once a week. But a cold shower does not mean the entire shower needs to be cold. Many people shower normally, and then turn the water to cold for the final 2-3 minutes of the shower to experience the health benefits.

Caffeine Before a Workout

Mon, 27 Nov 2023 14:25:37 GMT

Caffeine Before a Workout

There are many “pre-workout” drinks available on the market today. Almost all of these drinks contain high amounts of caffeine along with other ingredients that are supposed to support performance, fat burning and recovery. Along with pre-workout drinks, there are several other ways to get caffeine before a workout including coffee, tea and pop.

So, is drinking caffeine before a workout effective? And is it recommended?

Many studies suggest drinking caffeine 45-60 minutes before a workout does help you improve your performance, endurance, and calorie burn in the workout. In fact, caffeine has been extensively studied as an ergogenic acid, or performance enhancer, in both cardio and strength training. Its benefits may include:

• Increase calorie burn during and after your workout.

• Suppress the effect of perceived exertion while exercising.

• Enhance athletic performance in both strength and cardiovascular training.

• Enhanced focus during your workout.

• Increase energy during your workout.

However, with everything related to exercise, it is smart to exercise caution. Some people are more sensitive to caffeine than others, so you should start with a small dose of caffein to see how you feel. You should also avoid caffeine for at least a few hours before bedtime as it may disrupt your natural sleep cycle. If you want to try a pre-workout drink, be sure to read the label and the caffeine content. It may be way more caffeine than you need.

For help on getting started with a consistent exercise routine that is right for you, Axio Fitness is here to help!

Thanksgiving Week Challenge

Mon, 20 Nov 2023 02:00:36 GMT

Thanksgiving Week Challenge

On Thanksgiving we all will eat way more calories than we can possibly burn that day. But this doesn’t mean we have to chalk up the whole holiday season, or even just the whole week, as a time to gain weight.

Remember that gaining one pound is an excess of about $3,500 calories. If you can get active and eat right for six out of the seven days of Thanksgiving week, you can enjoy the holiday feast without having to worry about gaining weight.

Consider trying this: Walk outside or on a treadmill on Monday, Tuesday and Wednesday for just 25 minutes. Then, on Friday, Saturday and Sunday walk for 35 minutes. Do a 45-minute resistance training workout two times that week as well. This will allow you to get 270 minutes of activity for the week which will result in around 2,000- 2,500 calories burned for most of us in just one week.

Also, remember that fitting in a workout is not a matter of time management, but priority management. Many of us stay very busy with work, family, and holiday traditions. But if you check your screen time report on your phone, or if you are honest with yourself about how much tv you watch in a week, you will likely discover that you have some time you can get active.

If you need professional accountability through the holidays, Axio Fitness is here to help!

Cardio in the Cold

Mon, 13 Nov 2023 21:43:39 GMT

Cardio in the Cold

Whether we are ready for it or not, it is already mid-November and the cold weather is

coming! If you’re like me, this is the time of year I begin giving myself a pep talk on

how I am not going to let this cold weather slow me down. As the saying goes, “It is

never the wrong weather, just the wrong clothing.”

Although it is tempting to cozy up in your warm home on a cold winter day, getting

some activity outside is actually very beneficial for you. Doing cardiovascular

exercises, such as walking, jogging, hiking or biking will actually burn more calories

than doing the same activity in warm weather. This is because your body is working

hard to keep your core temperature where it is, while also burning the calories from

doing physical activity.

Along with burning more calories, your heart will also get stronger from exercising in

the cold. If your heart is healthy, the cold weather will constrict your blood vessels and

force your heart to work a little harder than it would in the warmth. This will result in

making your healthy heart even stronger.

I’m sure it will be very hard to motivate yourself to bundle up and get outside when it is

cold. But, if you can do that for even just 20 minutes at a time, two days per week, you

will feel better and be glad that you did.

Home Cardio Equipment

Thu, 02 Nov 2023 16:27:29 GMT

Home Cardio Equipment

People often ask me what I would recommend for home exercise equipment. When I get this question, the one asking is almost always referring to cardio equipment. Meaning, they don’t know if they should invest in a treadmill, a Pelaton, an elliptical, a row machine, or something else.

I always recommend people get what they think they will enjoy the most. Although some forms of exercise are better than others, there is no wrong exercise! If you are moving and sweating, it is a win.

However, over 90% of the people I know who have purchased home cardio equipment never stick to using it long term. Everyone jokes about how it becomes a “clothes hanger” in their home. Because of this, I really try to get people to consider other options, rather than a single piece of exercise equipment.

In addition to this not being a long-term solution, one mode of exercise isn’t ideal. For optimal health, everyone should be doing resistance training such as dumbbells and bands, cardiovascular training such as a treadmill or bike, and flexibility training also known as regular stretching. Doing cardio from home is fantastic because it burns calories and improves your heart and lung health. But resistance training is also a great way to burn calories and it is great for your bones, muscles, and joints. Regular stretching helps you recover faster and improves your mobility so you can progress your workouts faster and reach new fitness levels sooner than you even hoped for. Additionally, you are more likely to stick to something long term that has a little variety.

At Axio Fitness, we support our clients on all modes of training as well as provide a personalized nutrition plan for them. Many of our clients have home equipment or other gym memberships, and we think that is great. We decide together what they do with Axio Fitness, and what they do on their own to achieve optimal health.

If you’re considering investing in home exercise equipment, please consider calling Axio Fitness first. We would love to give you the motivation, guidance and accountability you need to achieve optimal health.

Daily Dead Hangs

Tue, 24 Oct 2023 19:30:33 GMT

Daily Dead Hangs

A dead hang is when you hang with your hands in an overhead position and your feet

off the ground. This is very healthy to do regularly for many reasons.

The main reason being spinal decompression. When you are in a dead hang, your spine

decompresses which creates space between the vertebrae. This relieves pressure on

the nerves and surrounding tissue and helps alleviate the spine.

Dead hangs are also good for improving grip strength. Having a strong grip helps

improve everyday life activities such as carrying groceries, working with tools, opening

jars, or even writing with a pen. Grip strength is also important for our clients to

progress to more advanced exercises.

If you have never tried a dead hang, start easy and simple. Try hanging for just two to

three seconds. Be sure to stand tall and hang strong in the same position, keeping

your hands shoulder width apart. If you feel good, try adding more time each day.

If you can find a tree branch or something sturdy to hang from at home, try hanging

once a day for a week straight to see if you notice the benefits.

Three Misunderstandings about Personal Trainers

Mon, 18 Sep 2023 20:17:29 GMT

Three Misunderstandings about Personal Trainers

Based on my own experience and everyday conversations, here are three common misunderstandings about the profession of personal training.

1. Personal trainers get to work out all day: Whenever someone learns that I’m a personal trainer, they usually say something like, “You’re lucky you’re a personal trainer and you get to work out all day.” But really, personal trainers do not work out all day. They spend all day watching other people work out. Sure, they are usually actively standing, spotting, moving weights and equipment around. But they aren’t exercising. Just like our clients, our trainers need to make time in their busy schedules for their own workouts. Therefore, they can tell you how to be disciplined when you aren’t always feeling motivated or energized to go workout after a long day of work.

2. Personal trainers never eat bad: Many clients will also say, “I know you don’t eat that stuff” when the topic of fast food, fair food, or dessert comes up. The truth is our personal trainers all eat that stuff regularly. They just know how to do it in moderation and within the calories and macronutrients they need throughout the week. Eating junk food in moderation is another thing that isn’t always easy for our trainers, but something they stay disciplined to because of their convictions. They can help you learn how to stay disciplined too.

3. Personal trainers cannot relate to their clients: Many clients believe they have struggles with weight, food, or activity that our trainers cannot relate to. They assume all our trainers are just naturally lean and don’t know what it’s like to have to work for a healthy body. Many of our trainers are married, have children, other jobs or other hobbies. They have a lot of things demanding their time and attention just like the clients. Many of them have also struggled with fluctuating weight, prior injuries or surgeries, or personals stress and anxiety that derails their fitness progress. They certainly can relate to our clients and anything they are dealing with.

At Axio Fitness we have the best personal trainers in the area. They are human just like you, and they understand your struggles. But the thing that makes them the best is that they care. They will empathize with your struggles while also doing their job of giving you the accountability and motivation you need. If you need help getting started on an exercise routine, call Axio Fitness today.

Strength Training and Aging

Fri, 08 Sep 2023 15:43:30 GMT

Strength Training and Aging

Strength training should be a part of everyone’s lifestyle to achieve optimal health.

Even though many people equate strength training to being muscular and toned, it is

more important than just improving our appearance; especially as we age.

Many people believe that a loss of strength and stamina will naturally occur as we

grow older. But we can and should work to keep our bodies strong, no matter how

young or old we are. A structured weight training program has been proven to fight

weakness and frailty that comes with aging.

Regular strength training does more than make our muscles stronger. It also helps

keep our bones and joints strong to avoid injuries. Consistent strength training also

gives us energy, improves our balance, and allows us to continue doing the things we

love.

I know anyone can get stronger at any age because I have seen it personally. At Axio

Fitness, I have seen a woman in her 60’s set the goal of being able to do one single

push-up. A year later she is doing 15 to 20 push-ups every workout. I’ve seen a

woman in her 70’s not be able to do a step up on our plyo box when she started with

us. In just three months she can do step-ups with a weighted bar on her back. And

I’ve seen a man in his 80’s come to us with almost no balance eventually be able to

tand on a bosu on his own for over a minute.

You’re never to old to improve your fitness levels and quality of life through strength

training. It takes structure, consistency, and effort, but everyone can do it! If you

need help getting started, call Axio Fitness today.

Rest Days

Mon, 21 Aug 2023 17:11:46 GMT

Rest Days

Rest days are vital to achieving optimal health. A rest day is not a day to sit and move

as little as possible for the entire day while also enjoying your favorite cheat meal! A

rest day is a day without moderate or intense physical exertion.

It is not too uncommon to have clients who are very enthusiastic about their new

fitness routine. In just a few short weeks, clients can begin to feel the positive effects

of a regular exercise routine and that motivates them to keep increasing their activity

level. This is great if you are still giving yourself at least one rest day per week. A rest

day is a day with very light activity. Such as a light walk, cleaning your home, mowing

your grass, or golfing.

Believe it or not, rest days are crucial to making better fitness gains. A common

saying in our industry is that muscles aren’t made in the gym, but out of the gym.

Basically, exercise is the act of putting stress on your muscles. After exercise, the

muscles and the body adapt to that stress by making themselves stronger. However,

our bodies cannot adapt to the stress while still undergoing stress. This is why rest is

important; to give your body a full day to adapt, recover, and be ready and stronger

for your next workout.

I hope you strive to live an active lifestyle. But remember that part of an active

lifestyle includes giving your body rest.

Hydration In This Heat

Mon, 31 Jul 2023 15:56:34 GMT

Hydration In This Heat

We are in the heart of summer in Ohio and we can feel it! With these hot and humid

days, it is so important to be mindful of your hydration. Here are three tips to stay

hydrated:

1. Always keep a refillable water bottle with you. If you can afford a nice water

bottle that will keep your water cold for hours, be sure to take it with you

wherever you go. Naturally, when you have water by your side, you will drink it more

frequently. Set yourself a reminder to bring a water bottle with you before you leave

the house.

2. Limit your caffeinated drinks and alcohol. Although they are beverages, they

can cause you to dehydrate. If you drink caffein or alcohol, please be mindful of

drinking water at the same time to keep yourself hydrated.

3. Set a daily goal and track it. There are several apps that can help you track

your water intake. Or, you can purchase a water jug that measures the ounces and

track it that way. According to the Mayo Clinic, men should drink at least 125 ounces

of water per day, and women should drink at least 90 ounces.

At Axio Fitness we want all our clients to live an active lifestyle. We hope you can get

out an enjoy all that summer has to offer… safely! Stay hydrated!

Professional Accountability

Wed, 19 Jul 2023 14:51:25 GMT

Professional Accountability

At Axio Fitness, one of our three brand promises is to provide our clients with

professional accountability. What exactly does professional accountability look like?

The main reason people call us is because they recognize they need accountability.

As much as our clients would like to workout consistently, eat well and be in control

of their lifestyle, they just cannot seem to make themselves stick to it. They

understand that without accountability, it will never happen.

When most people seek personal trainers, the need for accountability is the main

reason most of the time. They need someone to keep them on track with their

workouts and on track between workouts.

However, not just any accountability will work. Have you ever turned to your best

friend or spouse and said, “make me lose weight!” or “make me go to the gym!”. How

would that look if they really “made” you do that? Of course, it wouldn’t work. They

would probably value the relationship and not want to offend you or make anything

uncomfortable. Could you imagine a spouse pushing their loved one out the door with

a gym bag against their will? Of course, that would not go well.

At Axio Fitness, we focus on professional accountability. Meaning, we keep the

greater purpose of the relationship intact. Although we love getting to know our

clients on a personal level, we will never let personal relationships overtake the

reason they need us. We will always bring their focus back to their workouts, their

progress, and their results.

Believe it or not, many personal trainers are not mindful of this. Then the relationship

akes over and they are no longer able to provide that true accountability their clients

desperately need.

We do not let that happen! If you need the most professional accountability to

support you,we are here to help!

Stretching is Not a Quick Fix

Thu, 06 Jul 2023 16:57:06 GMT

Stretching is Not a Quick Fix

For over a year now, Axio Fitness has been offering private stretch therapy sessions to

our clients. In a stretch therapy session, the trainer who is a certified stretch coach

will manually stretch the client while the client is lying on a massage table.

But make no mistake, this visit is not exactly relaxing and therapeutic like a massage

would be. During a stretch therapy session, the trainer is safely pushing the client and

working to improve their flexibility with each session.

Since offering stretch therapy, we have learned a lot about stretching and we have

seen the amazing ways it benefits our clients. From reducing aches and pains, injury

prevention, increased mobility and so much more, the benefits have been exciting and

awesome.

Although clients always feel better after just one session, we have also learned that

diligently and consistently getting stretched by a professional is the best way to see

the long-term health benefits to being more flexible.

If you have a sore muscle and you stretch it, you may feel a little better that day. But if

you don’t stretch again for weeks or months, likely not until that muscle is sore again,

you aren’t improving your flexibility.

To see the real benefits of improving your flexibility, you need to stay consistent in

your stretching.

From sport specific stretching for athletes to improving mobility after a hip

replacement, we can give every client the personal attention they need to see the

benefits of improved flexibility.

If you need help getting started, call Axio Fitness today!

Train Larger Muscle Groups First

Wed, 28 Jun 2023 20:41:09 GMT

Your Fitness Goal: Independence

When doing a workout, it is always the best practice to start with larger muscle groups

and multi-joint movements. The largest muscles in your body are your legs, glutes,

back and chest. Multi-joint movements are any exercises that involve more than one

joint during the exercise.

For example, a dumbbell press is an exercise that works your chest, which are larger

muscles in your body. And it involves your shoulders and elbows, which means it is a

multi-joint movement.

There are several reasons it is a good idea to work larger muscles before smaller ones.

Multi-joint movements are exercises that mimic real life movements. It is best to

ensure you do them regularly, and you work on getting stronger in those movements.

Often these lifts are more complicated, so it is good to start with them before you get

physically or mentally fatigued.

Working your big muscle groups also requires a lot more energy, which improves your

calorie burn in a workout and your overall fitness and stamina. Compound movements

and exercises that work a lot of muscles at once is a great way to see the best results

during a set time for exercise.

Also, if you work smaller muscles first, you can fatigue those muscles and not get the

best performance when working the larger muscles. However, when you exercise your

larger muscle groups, you always engage the smaller muscles and they do get some

work.

Isolating smaller muscle groups, such as biceps, triceps or calves, aren’t necessary

unless you have specific goals around muscle tone or unless it is helpful for injury

prevention or corrective exercises.

If you need a little guidance on your workouts, Axio Fitness is here to help!

Independence

Wed, 14 Jun 2023 13:52:29 GMT

Your Fitness Goal: Independence

At Axio Fitness, we are very passionate about goals. In fact, our

mission is to be zealous for our client’s goals.

As you can imagine, most of the goals we hear are around body

weight, clothing sizes, or some sort of exercise achievement like

doing a 5k run or getting off the floor without assistance. All

those are great things and something we as personal trainers

can focus on with our clients.

But have you ever considered independence as a fitness goal?

When I ask clients for a long-term goal, they usually give me

something specific they’d like to see happen in a year. A YEAR!

To me, that is a short-term goal because we are in the business

of changing lifestyles.

So, I try to help clients see my mindset… If you’re 50 years old,

where do you want to be when you’re 75? Will 75-year-old you

wish they had moved more and lived a better lifestyle in their

50’s and 60’s?

In my experience, people who live an active lifestyle are more

independent when they are older. They can still get in and out of

a car just fine, mow their own grass, and get up and down stairs

like they always have. A sedentary lifestyle is very dangerous in

the long term for your everyday life.

Certainly, there are factors that are out of our control. There is

no judgement from me for anyone who is dependent on others

because of physical limitations. But I have also seen firsthand

men and women in their 90’s move better through personal

training. So, for many people, it may not be too late to start

improving.

My hope is that thinking about this motivates you to start moving

today. Long term thinking is not one or two years from now, but

decades. If you need help getting started, Axio Fitness is here to

help!

Eat Seasonal

Fri, 26 May 2023 19:25:17 GMT

Eat Seasonal

It is finally summertime in Northeast Ohio, and we will soon get to see those fresh produce stands in our local neighborhoods. Growing up on a farm right here in the valley, I used to sell sweetcorn and peppers along the side of a road as a kid. So, I am all about supporting our local farmers this time of year!

Along with supporting local farmers, there are health benefits to eating local, seasonal produce. Studies have shown that the fresher the produce, the healthier it is to eat. Produce that is consumed shortly after harvest has higher levels of vitamins, minerals, and antioxidants. Typically, local farms use less pesticides or preservatives because the food does not need to be transported long distance.

So, when you see that local fruit and vegetable stand, be sure to stop! Enjoy the delicious and nutritious flavors of the season.

If you need help getting control of your nutrition, Axio Fitness is here to help. We have local dietitians who can assess your nutritional needs and help you make a realistic plan for your goals.

Plyometric Training for Adults

Thu, 18 May 2023 17:58:07 GMT

Plyometric Training for Adults

Plyometric training is doing exercises that require maximum effort of your muscles for short amounts of time. Although plyometric training is good for athletes looking to increase their speed or vertical jump, it is also good for adults who want to improve their overall fitness levels.

Plyometric training is great for strengthening your bones, muscles, and joints to avoid injury. However, they can also cause injury if you are not at the proper fitness levels to be performing them. It is important to check with your doctor, physical therapist, or personal trainer before including plyometrics into your routine.

If you can do plyometrics, here are great exercises to start with:

1. Squat jumps

2. Box Jumps

3. Burpees

4. Lateral Hops

5. Power Skips

Try including one to two plyometric exercises in your fitness routines and you will notice the difference!

For more help or guidance on your workouts, call Axio Fitness today!

Strengthen Your Hips

erin@axiofitness.com (Erin Mellinger) — Mon, 01 May 2023 19:26:50 GMT

Ten Exercises to Strengthen Your Hips

Strong hip muscles may not be at the top of your health and fitness goals. But having strong hips is very important for overall strength and balance and it is key to injury prevention. You or someone you know may have knee pain, back pain, shin splints or plantar fasciitis. These injuries are often caused by doing activities such as running or weightlifting when your hip strength is lacking. Strong and balanced hips are important for anyone who is active or wishes to be active.

Here are 10 great exercises you can do to strengthen your hips:

1. Leg raises

2. Banded lateral steps

3. Bird Dogs

4. Side leg raises

5. Lateral step-ups

6. Glute bridge

7. Side planks

8. Donkey kicks

9. Squats

10. Deadlifts

At Axio Fitness, our goal is to give clients a well-balanced workout based on their needs and wants. If you need guidance on how to strengthen your hips to avoid injuries or aches and pains, Axio Fitness is here to help.

The Importance of Back Exercises

Tue, 18 Apr 2023 20:27:31 GMT

The Importance of Back Exercises

At Axio Fitness, we are more concerned with training real world movements than we are with focusing on specific muscle groups. But we are very big proponents of ensuring our clients are regularly doing back exercises or “pulling movements” to strengthen those muscles in the back.

This day and age, many people spend hours a day on cell phones and laptops. Sitting with your head down and shoulders rounded forward can be very bad for your posture and your bone and joint health. To counter that, it is important to strengthen your back muscles.

Some examples of back exercises include:

Cable lat pulldowns
Face pull
One arm dumbbell rows
Assisted pull-ups
Band rows
TRX rows
High pull

At Axio Fitness, we can help you ensure you are doing the proper exercises with the proper form. If you are someone who spends too much time on a phone or laptop, we’d love to help you do the right exercises to offset that. Give us a call today!

Stretch Therapy for Golfers

erin@axiofitness.com (Erin Mellinger) — Mon, 10 Apr 2023 18:32:36 GMT

Stretch Therapy for Golfers

Whether you golf competitively, belong to a league, or do the occasional golf outings for a good cause, anyone who golfs would love to be able to add yardage to their swing as well as feel good at the end of 18 holes.

Axio Fitness has been offering Stretch Therapy for about a year now, and we have seen tremendous benefits of regular, professional stretching for golfers. These benefits include:

1. An increased range of motion in your golf swing- increasing your body’s range of motion in a golf swing helps you to have a smoother, more controlled swing as well as allow you to hit the ball farther. It also dramatically decreases your risk of injury while golfing.

2. Better Balance and Mobility- Having stability and balance in your lower body helps you have a more consistent swing. It also allows you to swing harder because you can maintain balance and control throughout the whole swing.

3. Alleviate aches, pains, and soreness- Many people have low back or shoulder pain after a round of golf. Regular stretching can help alleviate the pain and prevent it in the future.

Whether you’re a competitive golfer or someone who enjoys it as a summertime hobby, giving yourself the best chance to have a controlled, strong swing as well as reducing the risk of injury and aches and pain can make golf more fun for anyone.

If you’d like to see how Stretch Therapy can help your game, give us a call today!

Three Ways To Get Active This Spring

erin@axiofitness.com (Erin Mellinger) — Wed, 29 Mar 2023 12:30:28 GMT

Three Ways to get Active this Spring

Springtime can be so energizing! The warmer weather, the sunshine, and the blooming flowers and trees can inspire us to get outside and get active! Here are three ways to get active this spring that you may not have tried before:

1. Kayaking- Even if you don’t own a kayak, there are several local parks and rivers that will rent kayaks. Although it requires some strength and coordination, it is really something many people can do. Kayaking is so great for your upper body and core, and of course there are emotional benefits to floating on a body of water! If you try it, you may find that you love it.

2. Hiking- There are also several hiking trails in our area. Many of the state parks have maps and resources to find hiking trails appropriate for your fitness levels. Start small and try finding a place to hike for even just 30 minutes. You may find it is enjoyable and you’ll be surprised at how hiking regularly can improve your overall health.

3. Pickleball- Known as the fastest growing sport in our nation, pickleball is great for all ages and abilities. You can invest in a pickleball set of paddles and balls online for a reasonable cost, and many local parks now have pickleball courts. Find one to three friends and give it a try. Once you learn the rules and get a little practice, I am confident you’ll see why this sport is growing in popularity.

More than anything, I want to encourage you to try something new this spring! Find a new sport or hobby that keeps you active and moving. You may be surprised at how much you enjoy trying something new.

Exercise and Anxiety

Wed, 01 Mar 2023 14:56:00 GMT

Anxiety is becoming more common in our culture. There are debates as to whether we are diagnosing anxiety more than we used to, or if there are other factors leading to an increase of anxiety in our culture.

Many experts, who I tend to agree with, feel there is a true increase in the percentage of our population who experience anxiety disorders. Many attribute this to social media, increased screen time and decreased socializing and building relationships, poor sleep habits, and the effects of the Covid-19 pandemic.

Whatever the reasons may be, there is no denying that anxiety is affecting many people we all know and love, and it could even be affecting you.

Exercise, even in very recent studies, has proven to be a very effective treatment of anxiety. According to some studies, regular exercise works well as a medication to help people treat their anxiety. One clear reason is the release of endorphins to our brain. But beyond that, many experts see that regular exercise increases energy, improves sleep, improves our self-esteem and stabilizes our mood.

Perhaps you don’t feel motivated to exercise regularly to be a certain pant size or feel attractive. But if you struggle with anxiety or stress, consider exercising for treatment. Let that be your motivation to try exercising consistently for 4-6 weeks and see if you notice an improvement.

If you need help getting started, Axio Fitness personal trainers are here to give you the guidance, accountability, and motivation you need.

A Healthy Heart

Mon, 20 Feb 2023 15:38:00 GMT

February is National Heart Health Month, and at Axio Fitness we are excited to be a part of the movement to promote a healthy heart. Heart Disease is a broad term used for a wide variety of diseases of the heart and blood vessels such as coronary artery disease, heart rhythm disorders, and congenital heart defects.

Some forms of heart disease are due to genetics. However, there are also forms of heart disease that can be prevented with a healthy lifestyle.

The best way to keep your heart healthy is through regular physical activity and a healthy diet. Cardiovascular exercise, known as “cardio” or aerobic exercise, is a great way to make your heart strong. Cardiovascular exercises can be walking, jogging, swimming, or biking. Any activity that keeps your heart rate elevated and gets you winded can be aerobic exercise.

Health professionals recommend at least 150 minutes per week of moderate aerobic exercise, or 75 minutes per week of vigorous aerobic exercise. Combine those minutes of cardio with at least two days of strength training, and you are on track for optimal health!

If you need help or direction getting starting on an exercise routine, or you need the accountability to get your minutes of activity in each week, Axio Fitness would love to help! Call us today to get started!

Weightlifting for Adults

Fri, 10 Feb 2023 13:39:00 GMT

The American College of Sports Medicine, and the CDC, recommend adults over 50 years old weight train regularly. Meaning, doing weightlifting, strength building exercises at least two days a week. Although all activity is great for all age levels, weight training can have some real benefits as we age.

Here is just a short but important list of the benefits of strength training over the age of 50:

Helps develop stronger bones and joints.
Helps slow or even reverse muscle loss due to aging.
Improves balance and stability.
Improves your range of motion in everyday activities.
Allows you to better avoid injury or recover faster from injuries or surgeries.
Improves your stamina and quality of life.

Any weightlifting program should include a balanced workout of lower-body, hinge movements, core, push and pull movements. It is important to train all movements and muscle groups in all planes. It is also important to push yourself when weight training. Choose a weight or resistance level that becomes difficult to do after 10-15 repetitions; and then push yourself to do as many reps as you can before sacrificing form.

If you need guidance or accountability to begin a regular weight training program, our trainers at Axio Fitness would love to help. Also, we recommend talking to your doctor before beginning any exercise program.

The Importance of Core Strength

Wed, 25 Jan 2023 17:13:00 GMT

Many of us want to focus on our ab muscles because we want a flat stomach. However, a strong core includes so much more than flat abs or improved physical appearance. Remember that your core is your entire midsection and not just your abs. Experts describe your core as your abs, sides, back, pelvic floor, glutes, and diaphragm.

A strong core requires doing more than stomach crunches and planks. It is necessary to have dynamic workouts that engage all of the different muscles in your core. Kettlebell swings, wood chops, loaded carries or donkey kicks are all examples of great exercises for your core.

A strong core has so many benefits including improved balance and stability, avoiding injury and back pain, better posture and improved strength in everyday movements.

Your core plays a major role in your everyday activities from getting in and out of a car to bending over to pick up a child. A strong core helps you to do all of these daily activities better, and for longer. Start working on your core today to ensure a strong quality of life for many years.

If you need help learning core exercises or improving your core strength, Axio Fitness is here to help!

Three Ways to Stay Motivated

Tue, 17 Jan 2023 15:26:00 GMT

The New Year tends to naturally be a motivating time for all of us. With the Holiday craziness ending, reflecting on the previous year and optimism for the future, it is a great time to make your health a priority and set new goals. For most of us, however, that motivation starts to fade after just a few weeks or a couple months. Although motivation will naturally ebb and flow, here are three things to try to keep your motivation high.

Reward Yourself:

Set small goals and give yourself rewards for achieving them. Things like shopping for a new pair of jeans when you hit your goal weight or setting goals with a spouse or best friend and plan a little trip when you both hit achieve them. Even behavior goals like working out 3 days per week with no exceptions deserve a reward!

Remind yourself of your “why” daily:

I always say vanity doesn’t motivate people. If being on the cover of a fitness magazine truly motivated us, we would all be way more fit as a culture. However, in my humble experience, what truly motivates people is being able to play on the floor with their grandkids, getting off of cholesterol medication, or having the energy to be more productive at work. Find your “why” and find a way to remind yourself of it daily.

Reflect and Change Goals:

Another key to staying motivated is to constantly change your goals. Setting goals and continually reflecting and adjusting gives you purpose in your workouts. For example, we see many clients with the goal of being able to do so many push-ups or holding a plank for a certain amount of time. If they hit that goal, or perhaps discover they can’t focus on that for another reason, then switch the goals. Or, if a client is coming consistently and getting stronger, we may challenge them to do more cardio and set a goal to walk so many miles per week.

Always having a behavior goal or milestone is very helpful in your journey to better health. I always recommend goals that are only one to three months out, and of course very realistic. If you have trouble reaching your goals or staying motivated, let Axio Fitness help! We love helping people determine healthy goals and healthy behaviors to get to those goals, and then doing everything we can to hold you accountabl e.

Squats are Important

Tue, 10 Jan 2023 13:07:00 GMT

Squatting is a type of strength training exercise that has several benefits for overall health and wellness. Some of the potential advantages of incorporating squats into your exercise routine include:

Improved muscle strength and power: Squats engage and strengthen many major muscle groups, including the quadriceps, hamstrings, glutes, and core muscles. Stronger muscles can help improve physical performance and reduce the risk of injury.

Better mobility and balance: Squats can help improve flexibility and mobility in the hips, knees, and ankles. This can lead to better balance and coordination, which can help reduce the risk of falls and injuries.

Increased bone density: Squats can help improve bone density and reduce the risk of osteoporosis, especially in postmenopausal women.

Improved cardiovascular health: Squats can provide a cardiovascular challenge, depending on the intensity of the exercise. This can help improve heart health and burn calories.

Enhanced mental health: Exercise in general has been shown to have a positive effect on mental health and well-being. Squats, as a form of strength training, may help reduce feelings of stress and anxiety, and improve mood.

At Axio Fitness, we love including squats of many different variations for our clients for all these reasons. If you have prior injuries and surgeries and need help modifying your squats, we would love to help you. We want to help all our clients get the benefits of squats without any pain or injury.

Training for a Race

Tue, 03 Jan 2023 14:47:00 GMT

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.

Strength Training and Weight Loss

Thu, 08 Dec 2022 15:02:00 GMT

Many of us tend to think that cardio is for weight loss and strength training is for muscle toning. But the truth is that strength training is very helpful for weight loss and a very important aspect of your overall health.

Strength training burns a lot of calories. And we all know we need to burn more calories than we eat to lose weight. Not only do you burn calories while you are doing the strength training workouts, but you also build muscle. And muscle burns calories!

Many clients who come to Axio Fitness are concerned about weight training making them “bulk up.” But that is not the case. You can build strength and improve your muscle mass without growing huge muscles. To build muscle you have to eat more and train for bulking. Strength training for overall health and weight loss looks very different in your workouts and your nutrition.

If you want to get in the best shape of your life, lose weight, improve your stamina and energy and simply be the best version of yourself, call Axio Fitness today!

Burn Extra Calories this Holiday Season

Fri, 25 Nov 2022 22:19:00 GMT

We can all be realistic about the fact that we consume more calories during the Holidays. No matter how much we try to overcome all the temptation, it is nearly impossible. For me, it is impossible!

A realistic goal through the holidays is to maintain your weight. Consuming extra calories means you need to burn more calories. Here are some tips on ways to increase your calorie burn this season.

Don’t cancel your workout! You must make your workouts a priority. This time of year can be very stressful and busy. But you must find a way to prioritize your workouts and schedule everything else around that. You should be scheduling at least three 45-minute workouts per week.

Move for 8 minutes every couple of hours. This is a hard habit to get into but give it an honest try. Set a reminder on your phone if you need to. Here are some ideas of different bodyweight movements you can do. Just be sure to move your whole body and exert yourself. If you do these movements for 8 minutes at a time, just four times a day, you can burn an additional 500-600 calories per week.
March in place or do high knee marches
Bodyweight squats
Air boxing
Planks with punches
Planks with knee tucks
Stair climbs
Lateral shuffles
Do a 20-minute walk at least five evenings a week. Everyone has 20 minutes in the evening they can spare. It is very possible that you can learn to love your cold winter walks in the evenings too! But walking for 20 minutes, 5 days a week can burn an additional 450- 550 calories per week.
Combining the three suggestions above should result in 1300- 1700 calories burned per week! Along with increasing your calorie burn, be mindful of making healthier choices between holiday meals. Knowing you have days you will indulge on holiday goodies should motivate you to stay in control and eat lighter between those days.
Being surrounded by all the temptation doesn’t mean you should just give up on the exercise and go all in on the junk! You got this! If you need help avoiding weight gain this Holiday season, Axio Fitness trainers and dietitians can help!

Avoiding Neck and Back Pain

Thu, 27 Oct 2022 17:33:00 GMT

Many aches and pains could be due to injury, tissue damage, or arthritis. However, much of the common neck and back pains we experience are caused by our habits and lifestyle. You could be doing harmful patterns daily that eventually result in waking up to debilitating neck or back pain.

To avoid experiencing these types of pains and injuries, the best thing you can do is be mindful of your daily patterns. Looking down at your cell phone, sitting too long, spending hours on your laptop, or carrying a heavy purse on one shoulder can all be harmful behaviors.

Once you are mindful of those harmful daily patterns, be proactive in correcting them. Monitor how and how long you look at your cell phone, avoid hauling that heavy purse all day, or think about your posture while you work on your computer.

Along with being mindful and proactive of your daily activities, be sure you are getting a balanced strength workout and regular stretching for optimal muscle, bone and joint health.

If you need help with a balanced workout approach, our Axio Fitness trainers are here for you!

Three Winter Cardio Ideas

Fri, 14 Oct 2022 13:37:00 GMT

With the fall season upon us and winter weather quickly approaching, many of us don’t feel the motivation or determination to get outside for a walk or jog. I can relate! As much as I love walking, jogging, biking, and hiking, I avoid those things in cold weather! However, many people find the treadmill and other home cardio equipment a little boring.

But indoor cardio doesn’t just mean doing the treadmill or elliptical. Here are three things you can do to get a cardio workout from home without purchasing a piece of cardio equipment.

Use your stairs and hallway. Try walking up and down your stairs a few times, doing some marches and shuffles in the hallway, and then repeating. You could even get your upper body and core involved with some punches and twists. Just start moving and keep your heart rate high and you’ll be surprised how easily you can fill 10-15 minutes.
Do an online cardio workout. Between free apps, youtube and social media there are so many cardio workouts online that you can follow along with from your home without any equipment. It can be fun and it’s a great way to learn and get new ideas. But please be careful! There is a risk with doing any online workouts if you haven’t mastered the form or movement or know your limits.
Bundle up and get outside! I know I said I dislike doing my favorite activities in the cold. But whenever I do, I’m always glad I did. There are some real emotional and physical benefits to getting a little activity outside in the winter. Getting fresh air, being in nature, and even getting a little cold in the elements can feel good and do wonders for you. I once heard it’s never the wrong weather, just the wrong clothing! Try to embrace that mindset this winter!
If you have goals of making real cardio gains or running your first 5k, these cardio workouts may not be the best for you. However, if you have goals of getting more active or supplementing your workouts with a little extra movement and calorie burn, then these will be great options in the winter.
If you are struggling with keeping active or unsure of what is best for your fitness goals, our Axio Fitness personal trainers would love to help!

3 Ways to Break Through Barriers

Mon, 19 Sep 2022 19:06:00 GMT

We work with clients every day who are on a journey to better health. And a journey is exactly what it is. There are highs, lows, motivations, discouragements, successes, and failures.

I like to ask clients to think about barriers to success and try to identify the things that may get in the way of them achieving their goals. Clients often mention time, stress, injuries, or even a lack of support around them.

Although we see a lot of common barriers, there are so many different things that could potentially get in the way of people achieving their goals. Here are three things you can do, no matter your barrier, to break through it and see results.

Identify those barriers. As I mentioned, it’s important to identify what obstacles are or could potentially get in the way of you reaching your goals. Simply taking the time to apply thought to this and listing them is the first step to breaking through them.
Write a positive action item or affirmation for each barrier you have identified. For example, you may recognize time as a barrier to success. A positive affirmation would be “Time is not my issue; it is priority management. I will make exercise a priority in my schedule.” Once the positive affirmations are written down, put them in a place where you can read them each day.
Believe in yourself! I understand that telling you to believe in yourself is almost so predictable it prompts no emotional response at all. But, believing in yourself takes effort for so many people. They venture out to permanently change their lifestyle, but their past failures are in the corner of their mind producing doubt and making those barriers look bigger than they are. Please KNOW that you CAN do this, don’t just hope you can.
If you need any additional help breaking through those barriers to success, your trainers at Axio Fitness are always here to help!

Don't Underestimate Yourself

Tue, 06 Sep 2022 13:39:00 GMT

Working in this industry for 18 years, I have a lot of great stories and memories about clients and their journey with us.

One memory I have is a time when a woman came to one of our studios because she was considering joining and wanting to get more information. As I was giving her a tour, we walked by one of our private training rooms where a trainer was having a client do push-ups.

As we walked by, she remarked, “Oh, I know I’ll never do push-ups! Don’t worry, I don’t have expectations like that.”

About three years later, not only had this client lost over 20 lbs., but she was also exceptionally fit for her age! It would be no big deal for her to do sprint intervals on the treadmill, back squats with the barbell, and of course… push-ups!

Too often people reach a certain age or a point in their life where they think their “running days” or days of doing those high school football workouts are over. And most of the time, that is not the case. It’s just a self-limiting belief that has crept in from years of being inconsistent and uncommitted. You may be far from that point now, but getting back to doing those things shouldn’t feel impossible.

If you stay committed to regular workouts for months or even years, you will be doing workouts you probably never thought possible. Simply working out consistently over time can produce some pretty amazing results.

Obviously, everyone has a different starting point and different goals, but everyone can advance to doing workouts they probably never thought possible for their age. It may take months or even years, but staying consistent can make more of a difference than you think.

If you haven’t been physically active in a while, it’s a great idea to seek clearance from a doctor before starting a new workout routine. Axio Fitness is here to help you stay consistent reach new fitness milestones.

Plan Your Workout Time

Tue, 16 Aug 2022 14:33:00 GMT

Are you struggling to get your workouts in? Do you really want to work out, but just can’t seem to find the time?

Many people want to exercise and see the value in an active lifestyle. However, they insist they are too busy and that is what's keeping them from doing what they want to do.

For many people, the thought process is: “I hope to find time to exercise this week. I need to get everything done on my list so that I can get to the gym”

Most people view exercise as that thing you hopefully get to do once you finish everything else that needs to be done. We have the best intentions, but just not enough time!

Well, as our Axio Fitness trainers and clients will tell you, your workout needs to be planned and prioritized. Otherwise, it likely won’t get done. When we say make exercise a priority, you may be thinking “How am I supposed to put exercise in front of my work or my family?”

Even though workouts need to be planned and prioritized in your schedule, it is the most unselfish thing you can do. By being the healthiest version of yourself, you can give your family, friends, work, and your hobbies your best.

There are things in your life you should put as a higher priority than exercise. However, if you place a high value on exercise and commit to putting it in your schedule and planning other things around it, you will make it happen.

If you try to make exercise a priority and continually fall short, call Axio Fitness! Scheduling for a paid session is the accountability and structure many people need to make their workouts happen.

HIIT Pros and Cons

Tue, 19 Jul 2022 11:37:00 GMT

HIIT means “High Intensity Interval Training” or basically a workout that involves short periods of intense exercises alternating with short periods of light exercise or recovery. This method involves exercises performed in repeated quick bursts at maximum or near maximal effort with periods of rest or low activity between bouts.

Examples of HIIT training might be as simple as running up a flight of stairs, then walking down the stairs while you recover, and then repeating several times. Or, something like 25 jump squats combined 30 seconds of rest.

Many experts believe HIIT training is the most effective way to work out and save time. In one study research found that 20 minutes of HIIT training was more effective at burning calories than 20 minutes of weight training or steady state cardio.

Many studies also support the claim that HIIT training boosts your metabolism for hours after a workout more than any other type of training or exercise.

However, sticking with only one mode of exercise does have its risks. Only doing HIIT workouts can lead to injury, risk of overtraining and burnout. If you are new to exercise, starting a routine with HIIT is probably not a great idea.

For optimal health, it is ideal to include different forms of working out into a regular routine. Many people find it beneficial to do HIIT workouts once a week, weight training 2-3 times per week and cardio 2-3 times per week. Of course, always including rest and recovery days into your routine.

However, everyone is different. At Axio Fitness we have experts that can help you find the exercise routines you enjoy that are also aligned with your fitness goals. We always recommend talking to your doctor before starting a new exercise routine.

DIET is a Four Letter Word

Thu, 02 Jun 2022 11:57:00 GMT

When you see or hear the word “diet,” what is the first thing that comes to mind? Restriction? Small portions? Deprivation? “Diet” always conjures up negative thoughts and images.

If you have made the decision to eat healthier, don’t look at it as if you are going on a diet. Usually that means you are going to restrict calories temporarily to lose weight. Instead, consider it a lifestyle choice, meaning that you have made the decision to eat healthier permanently. Revise your mindset!

“Cutting” carbs, red meat, or sugar? Try thinking of your new eating habits in a more positive way. You are “adding” more fruits, vegetables, and lean proteins. Once you train your mind to look at your new daily eating habits in a positive way, you won’t feel as if are depriving yourself.

You have made the decision to eat healthier, which is awesome! It doesn’t have to mean a lifetime of restriction. And if you want to occasionally order that dessert, have that second piece of pizza, or get the side of fries, it’s okay! Just don’t overdo it. Balance is key. Plus, indulging occasionally can help you look at your DIET in a much more positive way!

If you would like more ideas or information, call Axio Fitness to consult with our personal trainers or dietitian. We would be happy to help you start and maintain your healthy journey.

Accountability is the Solution

Tue, 26 Apr 2022 19:51:00 GMT

Everyone wants to be healthy, of course! I personally have not met someone who doesn’t want to be a little stronger, healthier, more fit, or more energetic. So, if our culture places a high value on health, why is it that so many people struggle to actually see results and achieve their health and fitness goals?

After all, there are so many solutions to this problem! From gym memberships and home gyms to apps and fancy exercise bikes! With all of these solutions, why is this still a challenge for so many?

My personal belief is that it is not because those people haven’t found just the right app or gym, but that they need personal, professional accountability.

At Axio Fitness, we are in the accountability business. Yes, we do keep up on the latest information and fitness trends, we are always replacing and upgrading our equipment, and we do have apps that we suggest clients consider for added accountability and support. But it’s not our equipment or our modern training methods that help clients see results. It is our professional accountability.

If you are struggling to get started, or see results, accountability may be the solution. Turning to your friend or spouse and saying “Make me lose weight” never works. It needs to be a professional who knows your goals, helps you discover the best way to get to those goals, and then takes the journey with you each step of the way. Being your motivation when you need it, not taking your excuses, and continually reminding you why you started. Not to mention, the investment is naturally an added level of accountability that truly works.

If you need help getting started on a path to better health, call Axio Fitness today! We’ll be personal, professional, and passionate about your results!

When is the Best Time to Stretch?

Tue, 08 Mar 2022 23:16:00 GMT

If you ask three different personal trainers their opinion on the best time to stretch, you’ll likely get three different answers. Many people want to know if it is best to stretch before or after a workout. There are many experts who believe the best time to stretch is 2-3 hours after a workout, and some physical therapists would say stretching before bed is the best time of day.

Although many people may debate this question, there is one thing all health professionals agree on: Regular stretching is important, and you should never stretch cold.

Taking time to effectively stretch all the muscles in your body has proven to have many health benefits. Including improving your fitness levels, alleviating aches and pains and avoiding injury. For optimal health, it is crucial that you set aside time every week to stretch.

Never stretching cold means that you should always stretch at a time when your heart rate is elevated, your muscles are warm, and there is adequate blood flow to your muscles. This is why many people believe stretching after a workout is the best time. However, if you do not stretch after your workout, you should still warm up your muscles before you stretch. This can be done through 5-10 minutes of light exercise or using massage tools like a foam roller or massage gun.

At Axio Fitness, we are excited to announce that we now offer Stretch Therapy sessions. This is a session intended to help clients achieve better muscle, bone, and joint health, improve flexibility, alleviate aches and pains, improve balance and mobility, improve circulation, and lower your risk of injury.

Measurements Matter

Mon, 03 Jan 2022 13:51:00 GMT

At Axio Fitness, all of our clients start out with an assessment before we train them. Then, every six weeks, we do the same assessment to measure their progress.

Even though our clients mostly care about how they feel or how their clothes fit, we can learn a lot about their health and fitness from just a few simple measurements.

For example, we measure our client’s heart rate both while they are resting and while they are doing a controlled exercise. This tells us how fit their heart and lungs are, and how to properly train the clients with the proper exertion. Without this measurement, we don’t know what kind of cardiovascular shape our clients are in. And if we don’t have that information, we can risk sessions being too easy and a waste of time, or too hard which can cause other problems to occur.

Two additional measurements we do with clients are their body fat percentage and muscle percentage. Knowing a client’s body fat allows us to be real with them on their current health and their potential risks, and it allows us to hold them accountable to achieving or maintaining a healthy body fat percentage. There is a lot of research to support the claim that body fat can be a major factor to the body’s ability or inability to fight diseases.

Along with knowing your body fat percentage, it is important to know your muscle percentage. As we age or when we lack physical activity, we lose muscle. There are a lot of health risks associated with a low muscle percentage such as poor bone and joint health, malnutrition, and even cancer.

These are just a few of the measurements we track regularly with our clients. It is important for everyone to know and understand their body and their current health. If you have any questions or would like to learn more about our assessments, please contact us today!

Staying Consistent through the Holidays

Thu, 04 Nov 2021 17:07:00 GMT

It is hard to believe that we are already approaching the holiday season. For many of us, we get very busy with travel, parties, shopping, and many other “to do’s” that are in addition to our already busy schedules.

It’s natural and hard to avoid losing motivation to get your workouts in. Or you may just feel like you literally do not have time in your schedule for exercise.

Although I appreciate wanting to enjoy the traditions and the blessings that the season brings, it is crucial to your health to come up with a plan for staying consistent with exercise through the holidays. Here are a few tips to ensure you stay on track for the next couple of months:

First, plan your workouts well in advance and put them in your calendar. Just like a Holiday party or the special traditions with your family, put it in your schedule and plan everything else around it.

Also, try to get some quick activity in on those days you feel you don’t have time for the gym or a training session. Even just a 15-minute walk in the snow could do wonders for your body and soul! If you do that even a couple times a week rather than nothing at all, that could add up over several weeks through the holidays.

Finally, don’t fall victim to the mindset of “I’ll get back on track after the Holidays.” Although the New Year is a wonderful time to get remotivated, get back into a routine and set new goals, you don’t want to start over!

Too often we see clients make huge strides in their health and fitness levels in just a few months, only to take several weeks off and then be close to back to where they were when they first started. Maintaining your current fitness levels through the holidays is a great goal, but don’t let yourself regress! Maintain or even improve your fitness so you can set even higher goals for the New Year!

If you need extra accountability through the Holidays, Axio Fitness would love to help!

The "Spot Reduction" Myth

Tue, 07 Sep 2021 14:42:00 GMT

At Axio Fitness, we strive to train our clients based on what they need for their body and their goals, and what they enjoy. There are so many right ways to exercise, so we want our clients to tell us what they enjoy, and we try to learn their interests and their exercise style.

However, so many clients request more ab exercises! More sit ups, planks, twists and bicycles. The reason being, they want a flatter stomach and they want rid of their belly fat.

But there is no such thing as “spot reduction.” Meaning, building muscle around a specific area on the body does not burn more fat in that area. The reason so many people have belly fat is not because they need to do more sit-ups, it is simply because that is where our body stores fat. For most of us, the core area is the first place our body stores fat and the last place it burns it during weight loss. It has to do with genetics and where and how your body stores and burns energy. And it has nothing to do with what exercises you do or do not do.

Therefore, we always try to get clients to understand that squats, push-ups and cardio flattens your belly more than 10 minutes of abs. If you want a flatter stomach, you need to burn off the stored fat through exercise and proper nutrition.

Don’t get me wrong, ab exercises are excellent! At Axio Fitness you can expect many planks or twists because we want to improve your overall strength, fitness levels and mobility. If you want a flatter stomach, we would love to help you with that!

Try Rucking

Tue, 10 Aug 2021 14:31:00 GMT

There are many great ways to get exercise outdoors in the warm weather. One of those is rucking. Rucking is simply walking with a weighted backpack also known as a rucksack. Walking with the added weight burns more calories than walking normally, and it helps improve strength with a much lower risk of injury or wear and tear on your joints. Your core strength and posture will also improve when you carry a weighted backpack on walks. Many experts believe rucking improves strength in your hips to help with knee and back pain.

When you first try rucking, start with about 10 percent of your body weight. Start on surfaces where there is a lower risk of falling, such as a paved road or a local track. As you build your strength and your balance, try more challenging rucking such as hiking trails or steep hills.

When you’re able to ruck at a pace of a 15-minute mile or better, try adding some weight to make it more challenging and then work toward achieving that pace again.

If you have a job that requires you to bring your laptop with you to work, purchase a backpack to carry your laptop and take walks with it at lunchtime. There are also great apps you can get on your phone to join a rucking community or keep yourself accountable to seeing progress.

At Axio Fitness, we believe there are so many great ways to be active. Living an active lifestyle means doing physical activity every day and enjoying the tremendous benefits. It’s more than just reaching a goal weight; it is a way of life. Embrace physical activity daily and always look for fun and new things to add to your fitness routine.

Your One-Mile Challenge

Sun, 30 May 2021 21:35:00 GMT

Many people know the tremendous health benefits of walking or running, but we struggle to find the motivation to stay consistent. Many of our clients would agree that it is tough to find time to get outside for a little cardio when it isn’t a priority in their busy day.

One way to stay motivated that I have found helpful is to pick a distance to walk or jog and work to improve your time. Seeing improvements keeps you motivated to stay consistent and work hard. And when the distance is only around a mile, it’s not a huge undertaking or major time commitment out of your day. However, just going a mile with hard exertion will give you great health benefits and improve your all around fitness levels.

So my summer challenge for you is this: Find your favorite spot to walk or jog, and use your smart watch or an app on your phone to figure out a one mile distance. Then start with moderate exertion and time yourself.

Two to three times per week, do that very same mile with the goal of beating your time before. You don’t have to be a runner to do this; you can improve your walking speed and still exert yourself to a level of seeing health and fitness gains. And who knows… you may start to pick up the pace to a jog or run and enjoy it!

From Memorial Day to Labor Day, try this one-mile challenge just two to three days per week. You’ll be glad you did every time you cross that finish line!

Three Things the Best Personal Trainers have in Common

Tue, 20 Apr 2021 16:27:00 GMT

I’ve been in the personal training industry for 18 years, and I have met some pretty impressive personal trainers through different trade shows, industry conventions and virtual events. I’ve had the privilege of meeting personal trainers that have trained some pretty famous celebrities and Olympic athletes, and I’ve even met trainers that have been on reality tv shows.

When I reflect on what all these world-renowned personal trainers have in common, I’ve come up with three traits that, in my humble opinion, all the best trainers in the world share.

They have strong convictions:

The best trainers believe so strongly that nothing is more important than your physical activity and nutrition. They believe what you ate for breakfast or how much you sit on your couch today matters so much more than you are understanding. It’s more than just a “you should do this” type of mentality. It’s an “I would do anything to get you to understand how much this matters” type of passion.

They love to see other people succeed:

Although these highly respected trainers look amazing, they care about way more than their physique. These trainers care as much about the health and fitness levels of their clients as they do themselves. If a client reaches a goal or a milestone, they are just as happy as if they had reached it themselves. Not only with their clients, but with everyone they meet. It’s pretty cool to see people who have a gift of cheering on others in a way that is so sincere.

They are professionals at accountability:

The best personal trainers in the world are so great at not taking excuses from clients. Not in a way that is belittling or judgmental, but in the way their clients need. The clients pay good money for the best trainers because they need to know they will see results. They rely on these trainers to not take their excuses, and these trainers do a fantastic job at it. They keep their clients accountable to the behaviors that will get them results without making them feel discouraged. The accountability is more than getting the clients to do the right behaviors, it’s getting them motivated and wanting to do so.

At Axio Fitness, we genuinely believe we have the best personal trainers in the area. We all work together and strive to be the best we can for our clients. We will prove to you that we care about your goals, we will root you on to success, and hold you accountable in the ways you need.

Same Day, Big Difference

Thu, 18 Mar 2021 11:05:00 GMT

Day 1:

You wake up in the morning, eat your healthy and nutritious breakfast, and then you head to work. Thanks to your good night’s sleep and your healthy breakfast, you feel energized and productive, and you are rocking the day!

Then you start to feel a little hungry, look at your watch and realize it’s lunch time. You hadn’t really thought about lunch, and you don’t want to slow your productivity, so you decide to head down the road to the nearest fast-food restaurant.

Committed to eating healthy, you give yourself a pep talk as you walk into the restaurant. You’re going to get something light, healthy and nutritious to keep your momentum going. As you wait in line, you start to smell the delicious food and realize just how hungry you are. You realize you’re so hungry something light just won’t cut it if you want to get through the rest of the day. So, you justify the cheeseburger and French fries by knowing you will exercise later and eat a healthy dinner.

A few hours later, you realize your greasy lunch drug you down a little, and you just aren’t feeling up to a workout today. And you’re somehow hungry again and hadn’t really thought about dinner. Come to think of it, you are starving! Greasy lunches can do that. You are so hungry you don’t really have the time or energy to think about cooking tonight. So, you decide to hit up a restaurant on your way home, promising yourself you will avoid the temptation of bad food and eat healthy…. Hopefully! But you are pretty hungry and it’s just one meal.

Day Two

You’ve eaten your nutritious breakfast, you feel awesome and you’re rocking the day, and then you look at your watch and realize it’s lunch time. Luckily, you planned your lunches this week. Last night while your oven was hot and you were cooking that frozen fish, you decided to throw in some chicken and turkey sausage to cook and have ready to eat. You also grabbed plenty of frozen veggies and fresh fruit at your latest trip to the grocery store, so you are all set.

For lunch you enjoy some chicken, vegetables, and a piece of fruit. You’re full, but you aren’t weighed down. Your day continues to feel good, and you are happy with yourself and the momentum you have from your work and your two healthy meals. So, you are motivated and thrilled to head to the gym and keep the accomplishments going.

After the gym, you feel amazing with what you’ve achieved today. Since you don’t want to waste that hard workout on a bad meal, you head home, eat some of that turkey sausage in your refrigerator, and the rest of that bag of frozen veggies.

With just a little planning, you can either regress or progress toward better health and feeling good. Small behaviors add up to big changes! If you need motivation or accountability with your eating or exercising, call us today!

Do You Miss Gym Class?

Wed, 10 Mar 2021 15:21:00 GMT

It has been a long time since my last high school gym class, but I miss it! I think I’m in the minority, but I absolutely loved gym class.

Volleyball, mat ball, hockey… all things I looked forward to every day. If I could attend gym class today, I would! I would pay money for a traditional gym class where the games and events were always changing, always organized with officiating and score keeping, and always feeding my competitive side.

If you are reading this and thinking I am crazy and that gym class was nothing but a mandatory inconvenience to your wardrobe planning, then Axio Fitness is the place for you!

If you do not like exercise, don’t like exercising in front of an audience, or don’t voluntarily run laps and do sit-ups, then you should consider calling us!

We provide privacy, motivation, and accountability for people who need it.

Privacy- You are in your own, fully equipped private training room. It is only you and your Axio Fitness personal trainer. No audience and no peers watching and comparing! All the focus is on you, your workout, your progress, and your goals.

Motivation- If you find that your motivation for better health ebbs and flows, or that you work out and eat right on Monday, then skip workouts and eat poorly on Friday, we can help. Our job is to help clients stay motivated. We help you to see the bigger picture that the small, daily changes are achieving. We will always help you want to get outside for a walk or eat your vegetables.

Accountability- In high school, you went to gym class so you could graduate! Our clients come because they pay for the sessions and they know there is a trainer at the studio waiting for them. A trainer who loves you and wants to see you succeed. At Axio Fitness we make your goals our goals, and we are laser focused on your progress.

We don’t have a gymnasium with basketball hoops and volleyballs, but we do have plenty of ways to help you get active. We will take you through many different workouts to help you discover the exercise routines you love. And if you are like me and miss those traditional gym class workouts, we can do that too!

If you want privacy, motivation and accountability, call us today!

The Challenges of a Home Gym

Mon, 08 Feb 2021 17:51:00 GMT

Due to Covid, many people have given up their gym memberships in hopes of creating a home gym to help them stay active. We know that because of the large decline in gym memberships, and the fact that it is nearly impossible to find dumbbells or weight benches anywhere right now.

The caution of spreading germs is very understood and appreciated, but there are some challenges to a home gym that you should consider before investing in that gym equipment.

Challenge Number 1: You need to purchase a lot of equipment to do it right.

Although many different products have been invented and advertised as all you need to get a total body workout, none of them are effective at getting you the variety, balance, and effectiveness you can get from a gym or studio.

For example, bands are a great way to work the muscles. They hit your muscles and joints differently than free weights do, so they are great to include in any fitness routine. But if you only lift with bands, you are not getting the advantages of free weights, Olympic style lifts, or stability work.

Also, if you think you can get away with a few dumbbells, you won’t get an effective workout for all your muscles either. For a typical Axio client, we may give them 15 lb. dumbbells to do an incline dumbbell press, 10 lb. dumbbells to do bicep curls, and a 35 lb. dumbbell to do one arm rows. If you just had 15 lb. dumbbells, your bicep curls and rows for your back muscles would not be proper and effective.

Challenge Number 2: There is a Higher Risk of Injury

Even if you have all the equipment needed for an effective total body workout, there is still a risk of injuring yourself. If you are not experienced with exercise, you may risk improper form or using the wrong type of equipment for an exercise. A personal trainer is great for monitoring form and ensuring exercises are done with the proper equipment.

Injuries are a sure way to slow or stop progress all together. Preventing injury during exercise should be at the top of your mind always.

Challenge Number 3: You Have No Accountability

Personal training naturally provides the best and most effective accountability. But even gym memberships provide accountability because you are paying every month to use the facilities. When you don’t want to waste your money by never going to the gym, but you know you shouldn’t cancel your membership because you need to do something, you naturally get a level of accountability a home gym does not provide.

Although gym equipment for your home is not cheap and it can add up to a large investment, once it’s paid for, you aren’t feeling the same sting as a regular charge do your bank account. You may use the equipment for a while “because you paid for it” but after a while the financial sting is totally gone and many people struggle with the motivation to not waste the money invested in a home gym.

Whether it is a gym membership, home gym, or any type of fitness studios, I encourage you to do something. A home gym is better than not trying anything at all. So, if you feel it is right for you, please do it! We all need to be more active and exercise regularly for the rest of our lives.

But if you are self-aware and you can understand how any of these three challenges could prevent you from seeing results, I encourage you to consider Axio Fitness before investing in home gym equipment.

At Axio Fitness we are not a gym. We have very small, personal, and low traffic facilities. Our clients are only with one trainer, who wears a mask, and no one else in the same room as them. A very safe environment to prevent the spread of germs.

Many of our clients at Axio Fitness come to us to learn how to exercise properly, what equipment they like and need, and then go on to purchase home gym equipment with confidence. Before investing in home equipment, please give us a call and learn all the ways we help our clients.

Cutting Calories without Going Hungry

Wed, 27 Jan 2021 16:22:00 GMT

You probably know that to lose weight, you need to burn more calories than you take in. But cutting calories can be tough, especially when you are just getting started. Smaller portions can leave you wanting more. So how can you eat less but feel full longer?

Always make sure you get enough protein with every meal and snack. Daily, the average man should get a minimum of 56 grams and the average woman should get at least 46 grams, but the amount varies according to lifestyle, age and goals. (Our dietitian can help you figure out how many grams of protein are ideal for you.) Protein is important because it not only helps build muscle, it can boost metabolism and keep you feeling full longer. So if you make a salad for lunch, don’t just fill it with veggies. Be sure to add plenty of protein, like lean meat, beans, nuts and seeds, which will keep you feeling full until dinner time.

Smaller portions will certainly reduce your calorie intake, but this can also leave you feeling deprived. Bulk up your servings with vegetables! Stock up on non-starchy vegetables like bags of broccoli slaw, dark leafy greens, shredded carrots, riced cauliflower or mushrooms. These are all great because they can be used raw or cooked, and they don’t necessarily add to or change the flavor of what you are eating, but they do add bulk. Add them to everything you eat, such as salads, soups, sauces and sandwiches. And don’t stop with your main dishes. Having potatoes for your side dish? Stir in some riced cauliflower (or any riced veggie). Instead of having noodles or rice for your side, cook some broccoli slaw in the microwave or on the stove top in a little broth until softened, then season with salt, pepper and garlic powder, or top with marinara. You can have a huge, filling portion without wrecking your daily calorie goal.

Before each meal, drink one glass of water, then always sip water while you eat. This will not only ensure you stay hydrated, but will also fill you up so that you aren’t tempted to eat more.

Finally, reduce your plate size. A bigger plate will always tempt you to fill it.

If you would like more ideas and guidance, Axio Fitness wants to help you on your journey to a healthier lifestyle!

Change Up Your Fitness Routine

Thu, 21 Jan 2021 14:38:00 GMT

Is your exercise routine a little too routine? Even personal trainers can be guilty of getting stuck in the same fitness routine. We stick to the same exercises or workout programs because they are fun for us, it is in our comfort zone, or because we are good at certain exercises.

Although all exercise is good, sometimes changing up your fitness routine can be beneficial for a couple of reasons.

First, it is easy to plateau on results if you do the same things over and over. Exercise is your body adapting. Your body gets stronger because it is adapting to the stress you put on it. However, our body can adapt and become so efficient at doing that same routine that it no longer expends the energy or gets you the results that same routine used to get you.

The second reason to change things up is to keep exercise fun. If you find your exercise routine is starting to feel like a chore, doing different types of workouts can keep things fun and interesting. There may be certain exercises, workouts, or styles you love but you don’t know it yet. And you won’t know until you try it! Any time you can learn more and add more to your routine, you’ll be more likely to turn exercise into a permanent lifestyle change.

At Axio Fitness, we believe there are so many right ways to exercise. Exercise programming should be in line with your goals, but it should also be fun and different. If you’re a traditional type of lifter or exerciser, we’ll show you some progressive workouts. If you like to do new an crazy exercises you find on line, we’ll help you perfect the traditional lifting basics needed to prevent injury and avoid muscle imbalances.

If you want help switching up your exercise routine, call Axio Fitness today!

Three Tips to Avoid Weight Gain this Winter

Fri, 18 Dec 2020 13:05:00 GMT

It is not always easy to stay motivated and be active in the wintertime in Northeast Ohio. Although I believe a season of slowing down a little is good for us, the inactivity and holiday meals are not! Here are three simple tips to avoid weight gain this winter.

Eat vegetables before each meal- We’ve all been told to eat more vegetables, and this tip is nothing new. But try eating fresh veggies at the beginning of every meal. Not only will you get the nutrients your body needs, but you will also eat less of your main course. Try having vegetables cleaned and prepped and sitting in your refrigerator, as easy to grab as chips would be. Then, start out every meal with munching on something fresh and nutritious. You might be surprised on the benefits you will see with that simple addition to your mealtime routine.
Avoid sitting for long periods of time- Again, being snowed in and forced to relax on the couch with your favorite tv show isn’t always a bad thing. That could be good for your mental and emotional health. But avoid sitting for hours at a time. Be conscious of your activity and try getting some movement in every hour. Just stand up and walk around for five minutes, try doing some planks or body weight squats, or climb your stairs a dozen times if you are able. Sitting for long periods of time, even if you did your workout for the day, has proven to be very detrimental to our health. This will make the relaxing time more enjoyable as well!
Get a personal trainer this winter- Okay okay… this advice could be biased. But I’m a personal trainer because I believe so strongly in the advantages and effectiveness of personal training. For a lot of people, personal training may not be needed. But for many people, I genuinely believe it is the only thing that will get them healthier. When it is cold and gray outside and you’re in your cozy sweatpants, going out in the cold for a workout is the last thing you want to do. But when you have an appointment that you pay for, you will show up. And trust me, you will always be so glad you did.

At Axio Fitness, not only will we hold you accountable to getting a workout on that cold winter day, but your workout will also be fun, effective, and appropriate for your fitness levels and goals. Call us today to learn more about how we help our clients achieve and maintain wellness for life.

Be Consistent

Thu, 05 Nov 2020 15:31:00 GMT

Success in the health and fitness realm can be measured in many ways. Most people, when seeking a fitness plan, want to see their success in weight loss. Others may have the goal of climbing their stairs at home without getting winded, running their first 5k, or just slowing the aches and pains of aging.

Each of those measures of success are great! If your specific goal is something similar, we would love to help you get there.

But the way I define success is not just a number on a scale or a milestone in daily activity. To me, true success in health and wellness is consistency. When clients come to Axio Fitness, they stay. Most of them reach their goal weight, or notice some muscle tone in their arms, or even celebrate being able to easily climb those stairs. But all Axio Fitness clients celebrate the fact that they have stayed with a workout and nutrition program longer than they ever have before.

Of course, it is not a coincidence that all our clients are finally consistent. It is because we do whatever it takes to help them stick to a regular routine. We aren’t talking about extreme workouts or never skipping a week… we are simply talking about our clients finally getting a productive, safe and effective workout on a very regular basis for months and years at a time.

The reasons our clients stay consistent are:

We hold them accountable- we don’t let them cancel or give up on themselves.
We keep them motivated- our clients always want to stay with their progress.
The workouts are enjoyable- many clients tell us we are the highlight of their day!
We are realistic- we understand the ebbs and flows of life and help our clients through them.
Results is the biggest motivator- our clients follow our personal program and see results, and once they start to see results, it makes sticking with it much easier.

If you are someone who struggles with staying consistent to exercise or healthy eating, we would love the opportunity to help! Call us today at 330-718-8009 !

Struggling to Get Motivated?

Fri, 16 Oct 2020 09:32:00 GMT

It is October of 2020… although our day to day routine might be feeling more normal, our world is still far from normal. No big weddings coming up, no vacations to look forward to, and no plans of guests coming over for a dinner party.

With our lives and culture being socially distant, it can be quite easy to lose motivation to look and feel your best. When socializing is through zoom and grocery stores require masks, why not do another tv binge and order some tacos to be delivered!?

It is so easy to understand why so many of us are struggling to get motivated to exercise. If exercise feels like a chore, there is no reason to want to look your best, and gyms are full of germs, then you understand why gyms and fitness centers have really slowed.

But as much as you may not be feeling the drive to get active, here are two major reasons why you should:

First, you may not have much of a social life right now but looking and feeling your best has more to do with what you see and how you feel, not what other people see. We all want to feel confident and energetic when we are out in the world, but life gets very good when you have the energy to do yard work after an hour long zoom call, when you take hikes rather than binge on tv shows, or when you burn energy rather than sitting on your phone and then regretting it an hour later.

Do something that today that will help you feel accomplished tonight. Do something today that your future self will thank you for.

Finally, if spread of germs in a gym setting feels unsafe to you right now, take heart in knowing Axio Fitness is not a gym. We are very personal, low traffic facilities. Our studios are squeaky clean and disinfected after every session, and our trainers are in masks and following all the protocol to keep you safe. Not to mention, we make exercise fun for our clients and it never feels like a chore! Keep yourself energized, strong, and confident. Start an exercise routine with Axio Fitness today! Call 330-718-8009 to get started.

This Summertime Squash is Super!

Thu, 27 Aug 2020 15:10:00 GMT

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!

What is your WHY?

Thu, 27 Aug 2020 14:57:00 GMT

Have you ever taken the time to truly reflect on why you want to exercise? Not just the simple reasons of going down a pant size. But have you done an honest assessment of yourself and what gives you that true desire to be healthy?

This is a question not asked enough AND not answered honestly!

Whenever I ask someone why they want to start at Axio Fitness, the answers are usually similar. I typically hear, “I want to lose weight” or “I want to get in better shape” or “The doctor is getting on me to start exercising.” These are all great reasons to start an exercise routine. However, are those the real motivators driving you to start and persist in being more active? In my humble opinion, probably not.

To be successful in improving your health and fitness, and to stay disciplined in a workout routine, we must know our true “why”. If you want to lose weight, it is probably not as simple as just wanting to look good.

Most of the time, the reasons go much deeper than that. Wanting to be healthy for your kids or grandkids, wanting to live longer, have more energy, get off your medications… For most of us, our “why” is something we probably know deep down, but not really tell anyone or even admit to ourselves.

Exercise is not always top on our priority list. It is not always fun or convenient. So how do some people stick to it so well? I believe, they have found and admitted their “why” and they remind themselves of it daily.

Call us today for more information about Axio Fitness. But before you do, think about WHY you want to call!

The Benefits of Drinking Water

Tue, 04 Aug 2020 13:07:00 GMT

We know that we should be drinking eight glasses of water a day. Staying hydrated is especially important in the heat of summer. Our bodies are about 60% water, and if that percentage decreases even by 2%, it can make us feel dehydrated, and consequently, wear us out both physically and mentally.

So drinking water keeps us hydrated and feeling better. What else can it do?

It can help with weight loss. Sometimes when we think we are hungry, we are actually thirsty. In addition to providing hydration, drinking a glass before each meal fills us up so that we may eat less.
It keeps skin healthy. Creams and lotions may hydrate skin on the outside, but we also need to hydrate from the inside. Marie Claire magazine says that many celebrities credit H2O for their clear, glowing, smooth skin.
It cools the body. When we sweat, water that we have stored comes to the surface of the skin then evaporates, which cools us off.
It keeps our kidneys functioning properly. According to MedicalNewsToday.com, every day our kidneys filter 120-150 quarts of fluid. Water helps dissolve minerals and nutrients, helping them get distributed through our bodies. If our kidneys don’t get enough water, waste products and excess fluid can build up and cause urinary tract or kidney infections, kidney stones and even kidney disease. Kidneys also keep our electrolytes in balance.
It keeps us regular! If we are dehydrated, we get constipated. Water literally flushes us out!
It helps form saliva and mucus. Saliva is important for digestion and also keeps the mouth clean. And keeping our mouth, nose and eyes moist prevents friction and damage.
It helps us maintain our blood pressure. Lack of water can cause our blood to thicken, raising our blood pressure.
It can help a headache. Healthline reports that studies have shown dehydration can trigger headaches in some people. Drinking water may also lessen the severity of an existing headache.
It can prevent a hangover. Alcohol is a diuretic, which can quickly cause dehydration that brings on symptoms like dry mouth, fatigue and headaches. Drinking plenty of water when having alcoholic beverages can prevent dehydration.

These are just a few of the many benefits water provides. Sip throughout the day to stay hydrated and stay healthy! And don’t forget that many fruits and veggies can also provide much-needed hydration.

The Magic Pill

Sun, 28 Jun 2020 12:31:00 GMT

I have been in the health and fitness industry for many years. When meeting someone and telling them I’m a personal trainer, I hear a lot of the same one-liners as you could probably imagine!

A playful comment I always hear is, “I’m still waiting for that magic pill to help me lose weight.” And although the person saying it is obviously kidding, I think many of us, whether we realize it or not, are hoping for that same thing.

Have you ever purchased a weight loss pill? Perhaps you have fallen victim to an infomercial at 3:00 in the morning? Whether it is supplements, equipment, or some sort of wearable apparatus, we have all hoped to find the solution to losing weight while we sit on the couch and enjoy our favorite foods.

Although we all know there is no literal magic pill to lose weight, I do believe the magic pill for everyone getting healthier is accountability.

Why do I call accountability the magic pill? It works every time and it offers guaranteed results.

I’m not talking about turning to your best friend or spouse and saying, “make me lose weight!” I am talking about professional accountability. Investing in professional that schedules your workouts, tracks your progress, and cares about your goals.

At Axio Fitness, we do just that! We help every client see results through accountability. Although we have state of the art, private training rooms full of modern equipment, that is not why our clients see such great results. It is the accountability to move more, eat better and track progress that attributes to guaranteed results for every client.

Whether you’re already active and you want to take your fitness to the next level, or you have never exercised a day in your life, we can provide the professional accountability needed to help you achieve and maintain wellness for life.

The Pros and Cons of Virtual Personal Training

Sun, 28 Jun 2020 12:30:00 GMT

With Covid- 19 and social distancing, there has naturally been a huge increase in virtual personal training. The fact that people are getting a virtual personal trainer for the first time is a good thing! There are not very many options right now.

However, as things start to return to normal, there are pros and cons to virtual personal training to be considered.

Pros:

Accountability- With all personal training, accountability is a big reason people see such great success. It is no different with virtual training; you are still paying for a session and scheduling your time with a personal trainer and that keeps you accountable to your workouts.
Ease of scheduling- When you do not have to go anywhere, it’s pretty easy to make that appointment at the right time and stick to it.
Learning new ways to get active- Whether it is a pandemic, a snowstorm, or lack of babysitting, there are times when we cannot leave our home. Virtual personal training has taught many people many different ways they can get a great workout from their home; even if they don’t have any exercise equipment.

Cons:

Increased risk of injury- Although a personal trainer is still there to guide your form, it is not the same as spotting and correcting form for a client in person. Especially if you have limited experience in exercise, proper form through virtual training can be challenging and risky.
Limited exercises- Although there are hundreds of bodyweight exercises that are terrific ways to increase your strength and stamina, there are still limitations when you do not have a lot of exercise equipment. For optimal health, we should do dynamic workouts that include several different pieces of equipment to adequately hit every muscle and every mode of exercise.
Not a great way to track progress- Most people are concerned about the scale and their pant size, which can certainly be tracked from home. But at Axio Fitness, we care about so much more than your pant size. For optimal results, it is ideal to have a professional to track things like strength, endurance, heart rate, flexibility and body composition. Although many things can be tracked from home, it is better to track progress in several different ways to adjust an exercise program accordingly.

At Axio Fitness, we offer the best of both worlds! Virtual personal training is an option, but we also have private, fully equipped training rooms. No audience, no spreading germs and no distractions. Many clients call us their “home away from home.” If you are interested in personal training but unsure about virtual training or going back to a crowded gym, give Axio Fitness a call today!