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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!

“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. 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.