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Let’s be honest—what’s your go-to excuse for skipping the gym? “I don’t have time.” “I’m too tired.” “I’ll start next week.” Sound familiar? It’s time to call those excuses out for what they really are: roadblocks to the results you want. If you want to see real, lasting change in your body, health, and mindset, the solution is simple: commit to showing up consistently—at least 3 times per week—for strength training. Why 3 Days Per Week? Strength training just 3 times a week is enough to: -Build lean muscle and increase your metabolism. -Burn fat more effectively than hours of cardio. -Improve joint health and reduce aches and pains. -Boost energy levels, confidence, and mental clarity. The Power of Consistency The most successful people in fitness and in life aren’t more motivated than you—they’re just more consistent. They’ve learned that showing up, even on days they don’t feel like it, is what separates success from stagnation. And here’s the secret: once you make strength training a consistent part of your life, it becomes a habit. You’ll stop negotiating with yourself and start seeing progress. Quit the Excuses and Take Action Your excuses aren’t getting you stronger. They’re not helping you feel better or hitting the goals you’ve set for yourself. But you can change that—starting today. Ready to break free from excuses? Let us help you build a plan and stay accountable. Book your free consultation now at   axisstrengthtraining.com . Stop waiting for the perfect time. The perfect time is now. Let’s get to work!

As we age, maintaining our health and vitality becomes a top priority. While many turn to cardio exercises like running, cycling, or swimming to boost cardiovascular health, there’s another game-changer you might be overlooking: strength training . It’s not just about building muscle; it’s about fighting the physical effects of aging and unlocking a longer, healthier life. Here’s why strength training should be at the core of your fitness routine and why it trumps cardio when it comes to longevity and vitality. 1. Muscle Mass Declines with Age — Strength Training Helps Reverse It One of the most noticeable effects of aging is the gradual loss of muscle mass, a condition known as sarcopenia. Starting as early as our 30s, we begin to lose about 3–5% of our muscle mass per decade. By the time we hit 60, this can become even more pronounced. Muscle loss contributes to a range of health issues, from reduced strength and mobility to increased risk of injury. Strength training combats this by stimulating muscle growth. Lifting weights or performing resistance exercises helps maintain and even rebuild muscle mass, which can make a huge difference in your ability to stay independent and active as you age. Not only does it enhance strength and endurance, but it also improves joint health and flexibility. 2. Increased Bone Density As we age, our bones can become weaker and more prone to fractures. In fact, osteoporosis becomes a serious risk as bone density decreases over time. Strength training, however, is one of the most effective ways to maintain and even increase bone density. When you lift weights, you place stress on your bones, which stimulates bone-forming cells to increase bone density and strength. This is particularly important for older adults. Strength training reduces the risk of fractures from falls and helps prevent conditions like osteoporosis, contributing to overall bone health and longevity. 3. Improved Metabolism and Fat Loss While cardio can help burn calories in the short term, strength training has a more lasting impact on metabolism. Building muscle increases your resting metabolic rate (RMR), meaning your body burns more calories at rest. This helps you maintain a healthy weight over time and can reduce the risk of obesity-related diseases, such as type 2 diabetes and heart disease. In fact, strength training is one of the most efficient ways to reduce body fat, especially abdominal fat, which is often linked to a higher risk of metabolic disease. By increasing muscle mass and boosting metabolism, strength training not only helps with fat loss but also promotes healthier body composition. 4. Better Cardiovascular Health While cardio exercises do wonders for heart health, strength training also plays a key role in improving cardiovascular function. Studies show that strength training can lower blood pressure, improve circulation, and enhance heart function. It also helps regulate blood sugar and insulin levels, which reduces the risk of heart disease and diabetes. In fact, combining strength training with cardiovascular activity leads to even greater heart health benefits than cardio alone. That’s why a well-rounded fitness routine that includes both strength training and cardio is optimal for longevity. 5. Enhanced Mental Health and Cognitive Function Strength training is not just beneficial for the body — it’s great for the brain too. Regular resistance exercise has been shown to boost mood, reduce anxiety, and even improve cognitive function. As we age, we also face the risk of cognitive decline and conditions like dementia. However, studies suggest that strength training can help preserve brain function and may reduce the risk of developing neurodegenerative diseases. The release of endorphins during strength training can lead to an improved sense of well-being, while the cognitive benefits are linked to better focus, memory, and overall brain health. It’s a win-win for both body and mind. 6. Better Mobility and Functional Fitness As we age, our ability to perform everyday tasks can diminish. Simple activities like carrying groceries, getting up from a chair, or climbing stairs can become more challenging. Strength training helps to improve functional fitness , which refers to the ability to perform daily tasks with ease and efficiency. By strengthening key muscles, especially the core, lower body, and upper body, you’ll improve your mobility, balance, and coordination. This leads to a more active lifestyle with less pain, fewer injuries, and greater independence as you age. 7. Longevity Benefits of Strength Training When it comes to aging, strength training offers longevity benefits  that cardio alone simply can't match. Research shows that older adults who engage in regular strength training have a lower risk of chronic diseases, improved overall health, and a longer life expectancy. One of the main reasons is that strength training helps to address many of the physical issues associated with aging, such as muscle loss, bone density decline, and poor metabolism. As a result, you’ll feel stronger, more energized, and healthier, ultimately improving your quality of life as you age. 8. Strength Training Beats Cardio for Long-Term Results While cardio is undoubtedly important for heart health and stamina, strength training provides more lasting and comprehensive benefits . Cardio may help you burn fat and improve your aerobic fitness, but strength training works on a deeper level by improving your overall body composition, increasing muscle mass, protecting your bones, boosting metabolism, and enhancing mental health. To put it simply: strength training is a holistic approach to aging that not only focuses on building physical strength but also boosts your overall well-being. It’s the key to reversing the negative effects of aging and promoting lifelong health. Takeaway: Prioritize Strength Training for a Healthier, Longer Life The path to a longer, healthier life doesn’t have to be about running endless miles or cycling for hours. Strength training is your secret weapon. It offers a powerful combination of benefits that helps fight the effects of aging, from preserving muscle and bone health to enhancing metabolism, heart health, and cognitive function. At Axis Strength Training, we’re dedicated to helping you build a solid foundation of strength and fitness that will serve you for years to come. Strength training isn’t just for bodybuilders or athletes; it’s for everyone who wants to stay healthy, strong, and active as they age. So, let’s embrace the power of strength training — it’s time to reverse aging and live our best lives! Ready to start your strength training journey?  Visit axisstrengthtraining.com  and book a free consultation  today. Let's work together to build a stronger, healthier future for you! P.S.  The only thing stronger than the effects of strength training on your body? The coffee after your workout. Trust us, it’s worth the sweat! 💪☕

The holiday season is upon us—a time filled with family gatherings, festive feasts, and indulgent treats. While it’s a time for celebration, it’s also a time when many of us find ourselves slipping into unhealthy habits. But fear not! With a little planning and mindfulness, you can enjoy the season without undoing all your hard work in the gym. Here are some practical tips to help you stay on track: 1. Stay Active, Even in Small Ways Don’t let a packed holiday schedule derail your fitness routine. If you can’t make it to your regular gym session, try squeezing in quick 15- to 30-minute workouts at home. Even a brisk walk or bodyweight exercises like squats and push-ups can make a difference. And, of course, participating in a strength-training session at Axis Strength Training is a great way to stay accountable! 2. Don’t Skip Meals Before Big Events It may seem logical to “save up” calories for that holiday dinner, but skipping meals often leads to overeating. Instead, fuel your body with balanced meals and snacks throughout the day. Opt for high-protein options and fiber-rich foods to keep you feeling satisfied. 3. Focus on Portion Control Holiday buffets and family dinners are full of tempting options. Rather than depriving yourself, focus on moderation. Use a smaller plate, start with protein and vegetables, and savor small portions of your favorite treats. 4. Prioritize Sleep Sleep often takes a backseat during the holidays, but it plays a crucial role in weight management. Lack of sleep can lead to increased hunger and cravings for high-calorie foods. Aim for 7-8 hours of sleep per night to help your body stay balanced. 5. Stay Hydrated It’s easy to confuse thirst for hunger, especially when you’re surrounded by rich foods. Drinking water throughout the day can help curb unnecessary snacking. Plus, staying hydrated is a simple way to support your metabolism and overall health. 6. Don’t Forget to Strength Train Strength training is one of the most effective ways to maintain your fitness during the holidays. It helps build lean muscle, which boosts your metabolism and allows you to burn more calories—even at rest. Commit to at least two sessions a week to keep your progress on track. Ready to Stay Strong This Holiday Season? At Axis Strength Training, we’re here to help you crush your fitness goals—even during the busiest time of year. Book a FREE consultation with one of our expert trainers today and learn how to stay on track while still enjoying the holiday festivities. Visit   axisstrengthtraining.com  now to schedule your free consultation. Let’s make this holiday season your strongest yet!

At Thanksgiving, many of us take time to reflect on the things we’re most grateful for—family, friends, health, and good food often top the list. But there’s one thing that deserves a special place at the table of gratitude: exercise and strength training. While it’s easy to view our workouts as just another task on our to-do list, Thanksgiving is the perfect time to pause and recognize the many ways exercise, particularly strength training, enriches our lives. Let’s explore why we should be thankful for the opportunity to move, lift, and grow stronger. 1.  A Strong Body is a Gift Strength training does more than build muscle—it creates a body that can meet the demands of daily life with confidence and ease. From carrying heavy groceries to playing with your kids or grandkids, the strength you build in the gym translates to a more empowered and independent life. Be thankful for the resilience your body develops when you challenge it. Every rep and set is a celebration of what your body is capable of doing. 2. Mental Health Benefits We Can’t Overlook Thanksgiving can bring joy, but it can also bring stress. Between planning, cooking, and navigating social dynamics, it’s easy to feel overwhelmed. Strength training provides a much-needed outlet for that stress, boosting endorphins and helping us feel grounded. When you exercise, you’re not just training your body—you’re training your mind to manage challenges, stay focused, and persevere. Be thankful for the mental clarity and resilience your workouts provide. 3.  Exercise Is an Act of Gratitude for Your Body Every time you exercise, you’re showing gratitude to your body. Strength training isn’t about punishment or “fixing flaws”—it’s about honoring the incredible machine that carries you through life. It’s about giving your body the tools it needs to age gracefully, recover from injury, and thrive. Think of every squat, push-up, or deadlift as a “thank you” to your body for all it does for you. 4. A Community That Lifts You Up One of the best parts of strength training is the community it creates. Whether you work out at Axis Strength Training or with friends, you’ve likely experienced the camaraderie and encouragement that comes with shared goals and mutual support. Be thankful for the people who cheer you on, push you to be better, and celebrate your progress. Strength training is about more than just lifting weights—it’s about lifting each other up. 5.  It Teaches Us Patience and Perseverance In a world that thrives on instant gratification, strength training is a reminder that the best things take time. Progress in the gym isn’t immediate; it’s earned through consistent effort. This patience translates to other areas of life, teaching us to trust the process and value long-term rewards. Be thankful for the lessons exercise teaches us about hard work, persistence, and delayed gratification. 6. Thanksgiving Feasts Taste Better After a Workout Let’s be real—one of the best parts of Thanksgiving is the feast. And when you’ve put in the work at the gym, you can enjoy that extra serving of mashed potatoes or pumpkin pie guilt-free. Strength training boosts your metabolism and helps your body make better use of the food you eat, so you’re not just indulging—you’re refueling. Be thankful for the balance that strength training creates, allowing you to enjoy life’s pleasures while staying committed to your goals. A Grateful Perspective This Thanksgiving, as you gather with loved ones and reflect on your blessings, take a moment to appreciate your fitness journey. Be thankful for the progress you’ve made, the strength you’ve built, and the ability to move your body. Strength training isn’t just something we do—it’s a way of showing gratitude for life itself. So, as you enjoy the holiday season, remember to make time for movement. Whether it’s a full workout, a walk with family, or simply stretching after a long day of cooking, find joy in the opportunity to care for your body. This Thanksgiving let’s give thanks for the gift of strength—both inside and out. Happy Thanksgiving from all of us at Axis Strength Training. Stay strong, stay thankful, and keep lifting!

Growing up, fitness wasn’t something I saw often. In the 70s and 80s, at least in my world, smoking and drinking seemed to be the norm. I spent a lot of time in smoke-filled apartments, surrounded by half-empty liquor bottles on countertops. To be clear, this wasn’t the case at my mother’s house—she was focused on work and keeping a spotless home. But at my father’s house, it was a different story—dark, smoky rooms and unhealthy habits that eventually led him to an early death. Watching him live this way for so many years made me question my own life and my future. What did I want from life? At the time, I wasn’t sure, and in many ways, I still don’t have all the answers, but one thing became clear: I didn’t want to follow the same path. In fact, I’m grateful for what my father’s choices taught me. Sometimes, knowing what you don’t want is just as valuable as knowing what you do. His lifestyle gave me a clear sense of what to avoid, and that knowledge helped shape my own journey toward better health. With a clearer sense of what I didn’t want, it became easier to find the direction I did want to go in. I was drawn toward healthier living, and sports became a major part of my life both in and outside of school. But there was a catch—I started to notice that other kids seemed stronger and faster than me at practice. I would hear them talk about attending off-season camps and training programs to build speed and strength. Unfortunately, those opportunities weren’t financially possible for me at the time. But then my Aunt Sue, who was a regular at the YMCA, invited me to join her for early morning weightlifting sessions. That’s when my love for the gym began. There was something special about those early mornings at the Y. The gym was quiet and cold, with only the sound of weights clanging in the silence. It was a simple, peaceful time, and I’m thankful my Aunt Sue invited me. She unknowingly planted a seed that would grow into a lifelong passion. Before I even finished high school, I had signed papers to join the Army after graduation. The Army provided another strong reason to stay fit and healthy. While serving, I excelled in the Army fitness tests, even being asked to help others improve their scores. That experience taught me a lot about fitness and how to guide others in their own journeys. When I returned home, I began my career with the Gloversville Fire Department. The physically demanding nature of the job gave me another incentive to stay in shape. I continued to work out regularly and encouraged my fellow firefighters to join me. Together, we stayed consistent and saw not only physical progress but mental benefits as well. Looking back, I’ve realized that the mental aspect of fitness has been a key motivator in keeping me going. In the beginning, it was fueled by anger toward my father and the desire to succeed in sports. Later, it was about achieving a certain physical appearance. But today, fitness is about much more—it’s about building mental resilience, reducing stress, and ensuring longevity. At 47, I’m excited to continue my fitness journey for at least another 30 years. -Jason

The holiday season is here—filled with family gatherings, delicious meals, and, let’s be honest, an often-overwhelming schedule. At Axis Strength Training, we know how tempting it is to put your fitness on the back burner during these months. But here’s the truth: staying consistent with your workouts—or starting fresh—is one of the best gifts you can give yourself. Here’s why continuing or starting your training now is crucial to your health, your mindset, and your overall success. Why You Should Keep Training Through the Holidays 1. Maintain Momentum Fitness thrives on consistency. Taking an extended break during the holidays can undo months of hard work, leaving you feeling sluggish and less motivated when the new year rolls around. By staying on track, you maintain your strength, endurance, and overall fitness level—ensuring you start the new year ahead, not behind. 2. Combat Holiday Stress Let’s face it—the holidays, while magical, can be stressful. Shopping lists, travel plans, and family dynamics can pile up quickly. Exercise is a proven stress-buster, helping to reduce anxiety and improve your mood. A quick session at the gym can give you the mental clarity and energy boost you need to tackle your day. 3. Balance Holiday Indulgences Enjoying festive treats is part of the season, but overindulgence without activity can lead to unwanted weight gain and decreased energy levels. Training helps your body manage those extra calories by boosting your metabolism and keeping you feeling strong and balanced. 4. Set the Tone for 2025 By continuing to train through December, you’re already building the habits you want to carry into the new year. Instead of starting from scratch in January, you’ll hit the ground running, armed with confidence and momentum. Why Now Is the Perfect Time to Start Training If you’ve been waiting for the “right moment” to start your fitness journey, this is it. Here’s why starting now—not in January—is the smartest move: 1. Beat the January Rush Gyms tend to fill up in January as people jump on the resolution bandwagon. By starting now, you’ll avoid the crowds and get a head start on creating your routine in a more relaxed environment. 2. Build Resilience Before the New Year Starting during the holidays shows yourself that you can prioritize your health even during the busiest times. This resilience will serve you well long after the decorations are put away. 3. Shift Your Mindset Many people see the holidays as a time for indulgence and procrastination. By starting now, you’re flipping the script and committing to yourself, proving that you don’t need a calendar date to make positive changes. 4. Enjoy Immediate Benefits Why wait to feel stronger, more energetic, and more confident? With just a few weeks of consistent training, you’ll start noticing improvements in how you feel and move, making the rest of the holiday season even more enjoyable. How Axis Strength Training Can Help At Axis Strength Training, we understand that every individual’s goals and schedules are unique—especially during the holidays. That’s why we offer tailored programs to help you stay on track, whether you’re continuing your fitness journey or starting fresh. From strength training to functional fitness, we’re here to guide you through every step with expert coaching and an encouraging community. Don’t wait for the clock to strike midnight on December 31 to prioritize your health and fitness. The best time to take action is now. Let’s crush these holidays together and set the stage for your strongest year yet. Ready to commit to your goals? Visit us at axisstrengthtraining.com and let’s get started. Your future self will thank you. P.S. Santa called - he said that skipping leg day this holiday season puts you straight on the naughty list. Don’t let him down!

At Axis Strength Training, we know that understanding fitness and nutrition principles is important—but knowing what to do is only half the battle. The real challenge lies in translating that knowledge into consistent action. It’s not just about the workout plan or knowing what to eat; it’s about cultivating the behaviors that support your goals and make progress sustainable. Let’s dive into why behavior change matters and how you can start building habits that will keep you on track for the long term. Why Knowledge Alone Isn’t Enough Most of us know we should  eat more vegetables, sleep better, and work out regularly. But that doesn’t make it easy to put those things into practice day after day. Why? Because change is less about adding new knowledge and more about reshaping the habits and mindsets that guide our daily choices. Here’s the catch: We are creatures of habit. Even with all the right information, we often fall back on familiar patterns—whether they help or hurt us. True transformation begins with understanding how  to change those automatic behaviors, not just what to change. Why Behavior Change is Key to Success Behavior is the foundation of sustainable success. When we repeat small, intentional actions over time, they accumulate into real progress. Think about it: A single workout won’t change your body, but regular training over months will. Eating one healthy meal won’t improve your health overnight, but making it a consistent habit will make a big difference. This is where behavior change comes into play. Changing your behaviors may feel challenging at first, but with the right strategies, it’s absolutely doable. How to Start Building Lasting Behavioral Change 1. Start Small and Build Slowly - Example : If you’re trying to eat healthier, start by focusing on one meal a day. Make breakfast nutritious by adding protein and vegetables, then gradually work toward improving your other meals. - Why it Works : Small changes are more sustainable and less overwhelming than trying to overhaul your entire lifestyle at once. Each small victory builds confidence and makes the next step easier. 2. Set Clear, Actionable Goals - Example : Instead of saying, “I want to get fit,” try setting a specific goal like, “I will work out three times a week for 30 minutes.” - Why it Works : Actionable goals are specific and measurable, making it easier to track progress and stay motivated. 3. Identify and Manage Your Triggers - Example : If you tend to snack when you’re stressed, make a plan to replace snacking with a quick walk, stretching, or a glass of water. - Why it Works : We often repeat behaviors out of habit, especially when they’re tied to emotions. Recognizing your triggers helps you create healthier responses instead of falling back on old patterns. 4. Focus on Process, Not Just Outcome - Example : Rather than focusing solely on losing a certain number of pounds, focus on the actions that lead to weight loss, like meal planning and consistent workouts. - Why it Works : Goals like weight loss can take time, and if the only measure of success is the number on the scale, it’s easy to lose motivation. Focusing on daily actions keeps you motivated and gives a sense of accomplishment along the way. 5. Celebrate Small Wins - Example : Did you go a whole week without skipping a workout? Or eat vegetables with every meal? Take time to celebrate those achievements, no matter how small they seem. - Why it Works : Acknowledging progress reinforces positive behaviors and builds momentum. Success breeds success, so recognizing every step forward keeps you motivated. Bringing It All Together Knowing what to do is helpful, but building behaviors that support your goals is the true path to lasting change. At Axis Strength Training, we’re here to help you every step of the way. Our coaches don’t just give you a plan; they work with you to build the habits and routines that lead to real, sustainable progress. If you’re ready to make a lasting change, we’d love to help. Take the first step today—schedule a free kickstart consultation at axisstrengthtraining.com . Let’s build the behaviors that will keep you moving toward a stronger, healthier future.

Why I Opened Axis Strength Training. -Jason Sweet. It all started with a kid who was afraid of the dark. What does this have to do with why I opened a gym? We’ll get there, follow along.  As a young kid, I was afraid of the dark. I would lay in my bed and my brain would conjure up images of horrific monsters waiting in the dark corners and under my bed waiting to get me. I would lay frozen in fear with my head under the covers thinking of all the terrible things that were going to happen to me. Until one night, I was sick and tired of just laying there in fear. I asked myself, why am I just laying here waiting for these bad things to happen. If they were going to happen, let’s just get it over with. So I decided to jump out of bed and stand in the middle of my dark room and wait to be attacked. As I stood there a funny thing happened, fear was slowly disappearing and a new confidence was being created. I may have even started mocking the vicious monsters that were not coming to get me. That experience as a child sparked something in me that has served me well throughout my life. I developed a habit of facing fears. If I felt myself fear something, I would make myself face it, knowing that the fear would eventually go away and confidence would take its place. Some examples of this are, joining the military while the Gulf War was active on television and becoming an Airborne Paratrooper even though I was afraid of heights. This habit of facing fears continued when I left the Army and moved back home. I knew that I had a fear of public speaking so I signed up at the local college and took a public speaking class. Eventually this habit of facing fears led to opening Axis Strength Training. Owning a gym had been something that was building in the back of my mind but the thought of going through with it scared me. Thoughts like, I don’t know how to run a business, who would want to go to my gym, there are already gyms in the area, the economy sucks, people in this area don’t care about fitness and the list went on and on. Most of all, I was afraid of failing. How embarrassing would that be? To be ridiculed by all the doubters who would now be right. Ugh, what a terrible thought, but since I had made a decent life out of facing fears, why not take a chance with this one too, so I did. Many times I thought all of those people that told me it would never work are going to be proven right. It was hard, I thought I wasn’t going to make it, how embarrassing! Although I had those thoughts, I knew that I would rather face the fear than to let it get the best of me and regret not trying for the rest of my life. Fast forward almost 10 years and Axis Strength Training serves nearly 150 people. We are a thriving community because of all of the people who have supported Axis throughout the years. I am forever grateful to you all! Axis Strength Training is here today partly because a little kid decided to start facing his fears. My advice to you is this; If you fear something, run directly into that fear as if your best life depends on it!

Whether you’re just starting out or looking to break through a plateau, these fundamental exercises are essential for building strength, improving mobility, and preventing injury. Here’s why they matter: 1. Squat  – Squats are the foundation for strong legs and core stability. This movement is critical for improving your lower body strength and mobility, whether you're lifting weights or just going about your daily activities. 2. Hinge  – The hinge movement (like a deadlift) focuses on your posterior chain—hamstrings, glutes, and lower back. It’s crucial for protecting your spine and generating power when bending or lifting. 3. Press  – Whether it’s a push-up or overhead press, pressing exercises target your chest, shoulders, and arms, helping you develop upper body strength that’s essential for daily tasks like lifting or pushing. 4. Pull  – Pulling exercises (think rows or pull-ups) strengthen your back and biceps. They help balance out the forward posture many of us develop from sitting too much, improving posture and upper body strength. 5. Lunge  – Lunges work one leg at a time, improving balance, coordination, and leg strength. They’re especially useful for building stability in daily movements like walking, climbing stairs, or running. 6. Carry  – Carrying weights builds full-body stability, working your grip, core, and shoulders. This movement directly translates to real-world strength, like carrying groceries or lifting heavy objects. Why are these movements so important?   When you consistently train these basics, you lay a solid foundation for long-term fitness progress. These movements help you build strength, increase endurance, and prevent injury. Plus, they prepare you for the functional challenges of everyday life.  If you focus on perfecting these foundational movements, you’ll be amazed at the progress you can make in both fitness and overall strength! Let me know if you’d like more info or guidance on incorporating these into your routine. I’d be happy to help! In Strength, Jason Sweet  Axisstrengthtraining.com

Success is not just for others, It’s for you too. A lot of people will see other people’s success and think, “wow, that’s great. Good for them, but I could never do that” or “That worked for them but that wouldn’t work for me.” This type of thinking keeps you from ever even trying to reach your goals. This is an internal defense mechanism used to keep you “safe”. Your mind will convince you to never start, this way it is protecting you from the possibility of failure. Although these thoughts are meant to keep you “safe”, they end up hurting you by keeping you from taking action. Action that would lead to becoming the very best version of yourself. When you hear your thoughts telling you, “that won’t work for me” or “I can’t do that”, realize that this is an internal defense mechanism that is trying to keep you from failing but really it is keeping you from reaching your full potential. Once you recognize this you can then choose to ignore it and take actions that move you toward your goals. Taking imperfect action is going to bring you closer to your goals than taking no action at all. Don’t let fear of failure hold you back. Anyone who has reached any level of success understands that success is not a straight line, there are a series of ups and downs along the way. There will be failures along the way but that is ok, everyone who has traveled this road before you has experienced failures too. I encourage you to take imperfect action, to learn and to grow. Learn from the ups and downs and the failures along the way. As long as you keep trying and keep learning, you will reach your goals. Imperfect action beats taking no action at all. Do the thing! -Jason

Starting a fitness routine can be difficult. I believe that it's so difficult to begin because at the beginning you have zero momentum. Much like moving a large boulder, it is very hard to start pushing it from a dead stop but once you get it rolling, it gets easier.  Building momentum is a game changer.  How do you build momentum?  First, you have to show up. Showing up is the first step. Dedicate a time and place to start your workout. If you do not have the space or equipment, consider joining a gym. Get a friend or hire a coach to hold you accountable to showing up every day.. Second, you just have to start moving. Do not convince yourself that you need to do a long and difficult workout. Just start with very basic and simple movements. You most likely will not want to do the workout. Your mind will come up with a bunch of excuses like, “I don’t have time” or “I have other things I could be doing”. Start anyway! This act of just starting will go further than you think. After a few minutes of basic movements your body and your brain will feel so much better. You will want to continue. With the simple act of just starting, you have built some momentum. Now with this new momentum, you are on your way to reaching your goals. It all comes down to making the decision to start.  Go, start your fitness journey! Start small but be prepared to gain momentum and to eventually see the results you are looking for. -Jason

Here's a three-day-a-week resistance training program for beginners focusing on fat loss and toning, utilizing only dumbbells. Day 1: Full Body Warm-Up : 5-10 minutes of light cardio (e.g., brisk walking, jogging in place) 1. Dumbbell Squats : 3 sets of 12-15 reps 2. Dumbbell Chest Press : 3 sets of 10-12 reps 3. Dumbbell Bent Over Rows : 3 sets of 12-15 reps per arm 4. Dumbbell Lunges : 3 sets of 12 reps per leg 5. Dumbbell Deadlifts : 3 sets of 12-15 reps Cool Down : 5-10 minutes of stretching (focus on legs, chest, back, and core) Day 2: Cardio and Core Warm-Up : 5-10 minutes of light cardio 1. Cardio (Choose one) :     - Option 1 : 20-30 minutes of moderate-intensity steady-state cardio (e.g., brisk walking, cycling)     - Option 2 : 15-20 minutes of high-intensity interval training (HIIT) (e.g., alternating between 1 minute of high-intensity cardio and 2 minutes of moderate-intensity cardio)     2. Core Circuit (Repeat 3 times) :    -  Plank : 30-60 seconds     - Russian Twists (with Dumbbell) : 15-20 reps per side     - Leg Raises : 12-15 reps    - Bicycle Crunches : 15-20 reps per side Cool Down : 5-10 minutes of stretching (focus on abs, lower back, and legs) Day 3: Upper Body and Lower Body Warm-Up : 5-10 minutes of light cardio 1. Dumbbell Shoulder Press : 3 sets of 12-15 reps 2. Dumbbell Chest Flyes : 3 sets of 10-12 reps 3. Dumbbell One-Arm Row : 3 sets of 12-15 reps per arm 4. Dumbbell Step-Ups : 3 sets of 12 reps per leg 5. Dumbbell Bicep Curls : 3 sets of 12-15 reps 6. Dumbbell Tricep Extensions : 3 sets of 12-15 reps Cool Down : 5-10 minutes of stretching (focus on upper body and legs) Notes : - Progression:  Start with weights that challenge you but allow you to complete the sets with proper form. Gradually increase weights as you get stronger. - Rest : Rest for 60-90 seconds between sets and exercises to recover adequately. - Consistency : Perform this program 3 times per week on non-consecutive days (e.g., Monday, Wednesday, Friday) for optimal results. - Nutrition : Combine this workout program with a balanced diet that supports your fat loss goals (e.g., lean proteins, fruits, vegetables and healthy fats). This dumbbell-only program is designed to build muscle while promoting fat loss and improving overall muscle tone. Adjust exercises and weights based on your fitness level and any physical limitations you may have. If you would like to start your fitness journey with a trainer who wants to see you get the results you are looking for, book your free consultation at this link: https://www.axisstrengthtraining.com/contact