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Preparing = Success Prepare your home to eat healthy. Remove the unhealthy foods that you know you’ll eat if available. Note: Your kids don’t need that junk either! They will eat what is provided. Win the battle at the grocery store. It is easier to not purchase the item at the store than it is to avoid the temptation once that item is in your home. Shop the perimeter of the grocery store. This is where you’ll find the “whole” foods: Fresh meats, fruits, vegetables, nuts and seeds. Have your “emergency” stash. Always carry a small cooler or bag with healthy snacks in it so you don’t get stuck somewhere with nothing to eat and “have to”(eye roll) buy junk food. Avoid drinking calories. Save your calories for higher quality foods. Prepare simple meals. You do not have to buy a special cookbook to make healthy meals for you and your family. KISS-Keep It Simple Stupid! A healthy meal is as simple as grilling a high quality steak with a side of fresh green beans. Eat vegetables with every meal. Yes, this includes breakfast! A good example would be a couple of over easy eggs on top of a bed of fresh baby spinach, simple and healthy. Plan your meals. Prepare your food ahead of time, make healthy meals in bulk so you Prioritize Protein. If fat loss is your goal, building muscle is the best way to do that. We recomend 3-5 days a week of strength training coupled with consuming 1 gram of protein per pund of lean body weight per day. Drink More Water.  Aim to drink a minimum of 64 oz per day. Feel free to print this out and post on your refridgerator to help you stay on track. For more help with your health and fitness, please send us a message.

December 10, 2023 Prep Time: 5 minutes Cook Time: 10 minutes Ingredients: 8 eggs 1 cup spinach 1 bell pepper, chopped 1 tomato, chopped 1 tbsp olive oil Salt and pepper to taste Instructions: Beat eggs in a bowl. Heat oil in a pan, add vegetables, and cook for 2 minutes. Add eggs, cook until set, fold, and serve. Macros (per serving, serves 4): Protein: 14g Carbs: 5g Fats: 15g Total Calories: 205 For more quick tips and easy ways to customize your nutrition plan according to your lifestyle and goals, reach out and book a FREE Kickstart Consultation with our team https://www.axisstrengthtraining.com/contact

December 6, 2023 The holidays are upon us, and that means one thing: delicious feasts and festive treats. It’s a time to celebrate, indulge, and enjoy the company of loved ones. But what about your fitness goals? Can you savor the season’s flavors without derailing your progress? Absolutely! In fact, it’s all about finding that perfect balance between festive feasting and staying fit. Let’s dive into your ultimate guide on how to make it happen. TIP 1: SAVOR THE FLAVOURS MINDFULLY The holiday table is a culinary wonderland, and there’s no need to miss out on the deliciousness. The key to enjoying every bite while maintaining your goals? Mindful eating. Instead of rushing through your meal, take a moment to appreciate each dish. Savor the flavors, textures, and aromas. Eat slowly and consciously, listening to your body’s hunger cues. By savoring every bite, you can relish your favorite dishes without the guilt. TIP 2: SNEAK IN QUICK WORKOUTS BETWEEN GATHERINGS With a flurry of holiday gatherings and office parties, your schedule can become quite hectic. But that doesn’t mean you have to abandon your fitness routine. In fact, this is the perfect opportunity to get creative with your workouts. Find moments throughout the day to sneak in quick, effective exercise sessions. Whether it’s a brisk 15-minute HIIT workout or a rejuvenating walk while listening to a festive playlist, these short bursts of activity will keep you energized and on track. TIP 3: CREATE A GAME PLAN Before the festivities kick off, it’s wise to have a game plan in place. Decide which gatherings you’ll indulge a bit more and where you’ll opt for healthier options. Having a strategy helps you make conscious choices and stay in control of your nutrition. It’s not about depriving yourself; it’s about finding that sweet spot between enjoying the holiday feasts and maintaining balance. TIP 4: STAY HYDRATED In the midst of eggnog and mulled wine, don’t forget the power of hydration. Water is your ally during the holidays. Not only does it keep you feeling refreshed, but it also helps control your appetite. Make it a goal to drink a glass of water before each meal or gathering. It’s a simple yet effective way to stay on track with your fitness goals. TIP 5: SAVOR THE MOMENTS While the holiday season offers an abundance of delicious food, it’s also a time for connecting with loved ones and creating cherished memories. Don’t forget to savor these moments just as you savor your favorite dishes. Enjoy the laughter, conversations, and the warmth of togetherness. These are the real treasures of the season, and they contribute to your overall well-being. HERE’S TO A FIT AND FESTIVE SEASON! As we wrap up this guide on staying fit amidst the holiday feasts, remember that the holiday season is a time for celebration, connection, and enjoyment. It’s about savoring the flavors of the season and cherishing moments with loved ones. Your fitness journey doesn’t have to take a backseat during this time; instead, it can be a valuable part of your holiday experience. By practicing mindful eating, sneaking in quick workouts, creating a game plan, staying hydrated, and savoring every moment, you can strike that perfect balance between festive indulgence and fitness. It’s not about depriving yourself but about making conscious choices that align with your goals. So, as you navigate this holiday season, embrace the joy of the festivities, the warmth of togetherness, and the satisfaction of knowing that you’re staying true to your fitness journey. Here’s to a fit and festive season filled with health, happiness, and memorable moments! Book a FREE Kick Start Consultation with our Axis Strength Expert Coaches https://www.axisstrengthtraining.com/contact