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  • 7 Ways to Live a Healthy Lifestyle

    Being healthy isn’t just about losing weight or building lean muscle. Yeah, it may include some of those things but it’s about feeling good both physically and mentally. It’s about increasing confidence and being able to enjoy life. If you’re like me, you take pride in committing to something and intentionally sticking to it every day. These are the core principles I use. A healthy lifestyle requires discipline, commitment, perseverance, resilience, and determination. Make these seven rules a nonnegotiable habit in your everyday life to reap the physical and mental benefits and begin a healthy lifestyle. CULTIVATE THESE HABITS TO LIVE A HEALTHY LIFESTYLE EVERY DAY 1. DO HARD THINGS Human nature seeks the path of least resistance, but overcoming challenges is incredibly rewarding. Studies reveal that the mental and physical benefits post-challenge outweigh the initial difficulty—a phenomenon known as the “Paradox of Effort.” Take on challenges that push your limits; perhaps it’s signing up for that fitness class you’ve been eyeing Or signing up for that 5k your friends are running. 2. KEEP LEARNING The pursuit of self-knowledge is vital for a fulfilling life. Make learning a daily habit to enhance brain health, critical thinking, and problem-solving skills. Lifelong learning ensures you stay connected with your evolving self. Strive to learn something new every day to allow neural pathways to continue forming, increase your brain health and cognitive functioning, and enhance your critical thinking and problem solving abilities. 3. DEFINE YOUR PURPOSE A thriving lifestyle requires deciding who you want to be and aligning with your purpose. This purpose-driven approach not only extends your cognitive function but also correlates with a longer, healthier life. Research suggests that having a defined purpose can reduce premature death by 15% and lower the risk of cognitive decline and 2.4x less likely to develop Alzheimer’s. 4. BE HONEST AND REAL WITH YOURSELF Success demands effort, sweat, and tears. If it comes too easily, aim higher. Be honest about your capabilities and be prepared to put in the work. As Stephen King put it, “Amateurs sit and wait for inspiration; the rest of us just get up and go to work.” A healthy lifestyle thrives on discipline and dedication. 5. GET UP EARLY, SEIZE THE DAY Waking up early has numerous benefits, from improved mood to enhanced problem-solving skills. Make this simple habit a part of your daily routine and set yourself up for success. How to wake up earlier: Exercise during the day to balance serotonin and cortisol levels. Keep your bedroom dark. Maintain a cool sleeping environment (65-68°F). Ensure 7-8 hours of sleep nightly. 6. EAT HEALTHY Adopting a balanced and nutritious diet is crucial for your overall well-being. Prioritize whole, organic foods that nourish your body. Focus on: Eating three servings of raw vegetables and fruit daily. Incorporating three to six servings of fiber and whole grains per day. Consuming three weekly servings of high-quality proteins. Adding three servings each of nuts and legumes per week 7. MOVE EVERY DAY Exercise isn’t just about physical health; it’s a commitment to daily movement, reinforcing the principles of a healthy lifestyle. Whether it’s a brisk walk or a quick workout, keeping your body active helps prevent diseases and supports your overall well-being. If you’d like to work with my team and I, click on the link below to set up a free kickstart consultation. https://www.axisstrengthtraining.com/contact

  • THE POWER OF MOMENTUM IN YOUR FITNESS JOURNEY

    Are you looking to supercharge your fitness journey? Have you ever considered that your approach to Mondays might be the key to unlocking your potential? It might sound surprising, but there’s a strong connection between momentum and your fitness progress, and kicking off your week with a Monday workout can set the tone for success. In this blog post, we’ll explore the significance of momentum for fitness progress and how starting your week with a workout every Monday is a game-changer. The Importance of Momentum Momentum is the force that keeps you moving forward. It propels you from one task to the next, and in the context of fitness, it can be a game-changer. When you establish momentum, it becomes a force that’s tough to stop. The more momentum you create in your fitness journey, the easier it becomes to stay on track. Here’s how momentum plays a crucial role in your fitness progress: 1. Consistency and Habit Formation Fitness is not a sprint; it’s a marathon. And just like a marathon, consistent effort is key. Momentum helps you build consistency in your workouts and nutrition. When you start a new habit, it can be challenging, but maintaining it over time becomes easier. By working out consistently on Mondays, you set the stage for the rest of the week. This builds a habit that makes it more likely for you to continue exercising throughout the week. 2. Mental Resilience Momentum isn’t just about physical progress; it’s also a mental game. When you tackle a workout every Monday, even when you’d rather hit snooze, you’re developing mental resilience. This resilience doesn’t stop at your workouts; it extends to all areas of your life. The determination and discipline you exercise on Mondays can carry over to your work, relationships, and other goals. 3. Achieving Small Wins The power of small wins should not be underestimated. Starting your week with a Monday workout allows you to experience a quick victory. It’s like a jolt of positivity that radiates throughout your week. This positive reinforcement can motivate you to make healthier choices in your diet, stick to your fitness routine, and strive for continuous improvement. Monday: Your Fitness Launchpad As we’ve discussed the importance of momentum, it’s easy to see why Monday workouts are crucial. Monday is often the day people dread, but it can also be your secret weapon. Here’s how Mondays serve as your fitness launchpad: 1. Lighter Workload for the Week One of the significant benefits of working out on Mondays is the snowball effect it creates. Starting your week with a workout helps you feel accomplished and productive. As a result, you’ll approach your other tasks with renewed energy and motivation. This can lead to increased productivity at work, which might mean a lighter workload as the week progresses. 2. Reduced Stress Exercise is a powerful stress reliever. A Monday workout can set the tone for a more relaxed and balanced week. As stress levels decrease, you become better equipped to make healthier food choices and stick to your fitness routine. Reduced stress also has a profound impact on your overall well-being and mental health. 3. Positive Mindset A Monday workout can flip your perspective. Instead of seeing Mondays as a gloomy start to the week, you’ll associate them with progress and success. This shift in mindset can make a significant difference in your approach to fitness and life in general. It’s all about turning Monday from a day to dread into a day to conquer. Tips to Make Monday Workouts a Habit Now that you understand the significance of starting your week with a Monday workout, here are some tips to help you turn it into a habit: 1. Plan Your Monday Workouts in Advance Just like any other commitment, planning ahead is crucial. Schedule your Monday workouts and stick to that schedule. Treat it as a non-negotiable appointment with yourself. 2. Find a Workout You Love If you enjoy what you do, you’re more likely to stick with it. Find a workout that excites you, whether it’s personal training, weightlifting, running, or a group class. The more you look forward to your workout, the easier it will be to maintain. 3. Get an Accountability Partner Enlist a workout buddy for semi-private training or join a fitness class with a set schedule. Having someone to hold you accountable can make it harder to skip a Monday workout. 4. Reward Yourself Positive reinforcement works wonders. Reward yourself for your commitment to Monday workouts. It could be a tasty, healthy post-workout meal, a relaxing bath, or simply some time to enjoy a favorite hobby. All that to say, if you work out on a Monday you’re more likely to work out the rest of the week – because of momentum. Get that Monday workout on your schedule for tomorrow! And if Mondays are no good for you, treat your Tuesday like a Monday each week! If you’d like to work with my team let’s set up a time to chat! https://www.axisstrengthtraining.com/contact

  • Why Is Strength Training Important As We Age?

    As  As we age, our bodies undergo a number of changes that can impact our overall health and well-being. One of the most significant changes is a loss of muscle mass and strength, which can lead to a number of health problems and a decreased quality of life. Fortunately, strength training is an effective way to combat these changes and maintain our physical health as we age. There are a number of reasons why strength training is so important. First and foremost, it helps to maintain and build muscle mass. As we get older, our bodies naturally lose muscle mass, which can lead to a number of health problems. For example, a loss of muscle can make it more difficult to perform everyday tasks, such as carrying groceries or climbing stairs. It can also increase the risk of falls and fractures, which can be particularly dangerous for older adults. By engaging in regular strength training exercises, older adults can improve their overall strength and mobility, making it easier to perform everyday tasks and reducing the risk of falls and fractures. In addition to building muscle, strength training can also help to improve bone density. As we age, our bones naturally become weaker and more brittle, which can increase the risk of injuries. Strength training can also help to improve overall cardiovascular health. By engaging in regular strength training you can improve your heart health and reduce the risk of heart disease and other cardiovascular problems. This is because strength training helps to improve blood flow and circulation. Finally, strength training can also help to improve overall mental health and well-being. It is common to experience a decline in cognitive function and memory as we age. However, strength training has been shown to help improve both, reducing the risk of cognitive decline and other age-related mental health problems. If you are an older adult looking to improve your overall health and well-being, consider incorporating strength training into your exercise routine. Whether you are new to strength training or have been doing it for years, there are a number of exercises and routines that can help you build and maintain muscle mass, improve bone density, and improve overall cardiovascular health. With regular strength training, you can enjoy a healthier, more active lifestyle well into your golden years. If you need more 1:1 help, talk with a coach. Click here 👉https://www.axisstrengthtraining.com/contact

  • SUNDAY RECIPES: BEEF & QUINOA STUFFED PEPPERS!

    Prep Time: 15 minutes Cook Time: 30 minutes Ingredients: 4 bell peppers, halved and seeded 1/2 lb lean ground beef 1 cup cooked quinoa 1 cup tomato sauce 1 onion, chopped 1 tbsp olive oil Salt and pepper to taste Instructions: Preheat oven to 375°F (190°C). Heat oil in a pan, cook beef and onion until browned. Mix in quinoa and tomato sauce. Stuff peppers with the mixture and bake for 30 minutes. Macros (per serving, serves 4): Protein: 15g Carbs: 28g Fats: 9g Total Calories: 250 To build yourself a customized nutrition plan that will help you hit your goals, work with our Nutrition Coach and see success come easy. Book your FREE No Sweat Intro https://www.axisstrengthtraining.com/contact

  • Top 3 Exercises For Adults Over 50

    The secret to staying young and vibrant isn’t in a bottle; it’s in the gym, and more specifically, in three transformative exercises: the deadlift, the press, and the squat. Read on to discover how these exercises are your best allies against aging. Your Body and Workouts: The Basics As we age, our bodies undergo changes that can affect our day-to-day life. You might notice a decrease in joint mobility, limiting your range of motion. Your strength may dwindle, making it harder to perform simple tasks like lifting groceries or climbing stairs. Your posture might begin to slouch, and your independence could be at risk as these factors accumulate. Fortunately, regular exercise can counteract these changes, and the deadlift, press, and squat can play an especially pivotal role. The Three Must-Do Exercises Why focus on these three exercises? Well, they’re multi-joint movements that engage multiple muscle groups, providing a more holistic workout. Starting with bodyweight exercises, you can work on your form and gradually build up to using light weights. Eventually, you may incorporate heavier weights as your strength improves. Each of these exercises enhances different aspects of your physical health: Deadlifts target your lower back, glutes, and hamstrings. They’re essential for improving your posture and making everyday lifting tasks easier. Presses work your shoulders and arms, aiding in everything from reaching for high shelves to carrying your grandchildren. Squats are crucial for leg strength, balance, and mobility, all of which are vital for maintaining independence as you age. How to Get Started: A Practical Guide for Intelligent Adults Getting started with these exercises doesn’t have to be a daunting task. In fact, the principles are quite straightforward: Deadlift: Start by positioning yourself close to the bar or object you’re lifting. Feet should be hip-width apart, and you should engage your core. Hinge at your hips and knees to grasp the bar, keeping your back neutral. Push through your heels to lift the object, straightening your hips and knees, and then carefully reverse the motion to place it back down.Watch here: https://youtu.be/1ZXobu7JvvE?si=n7G0SmUTUtXudCN8 Press: For this exercise, you’ll need a barbell or a pair of dumbbells. Stand with your feet shoulder-width apart and hold the weight at shoulder height. Engage your core and press the weight overhead until your arms are fully extended. Ensure your shoulders, hips, and heels are in alignment at the top of the movement. Lower the weight back to the starting position in a controlled manner.Watch here: https://youtu.be/5yWaNOvgFCM?si=WhjZiHQbah2w-n6r Squat: Begin with your feet shoulder-width apart, toes slightly pointing outward. Hold your chest high and engage your core. As you initiate the squat, push your hips back and bend your knees, lowering yourself as if sitting into a chair. Keep your knees in line with your toes and your back straight. Aim to lower yourself until your thighs are parallel to the ground, then push through your heels to return to the starting position.Watch here: https://youtu.be/rMvwVtlqjTE?si=hYmXLCj65Q8mlWTZ As you become comfortable with these movements using just your body weight, you can start incorporating light weights and gradually increase the resistance as your strength improves. This progressive approach not only keeps you challenged but also allows for sustainable, long-term gains. Take the Next Step: No-Sweat Intro at Axis Strength Ready to reclaim your youth and vitality? Don’t leave your health to chance. Book a free No-Sweat Intro at Axis Strength Training today to get personalized guidance tailored to your needs. Learn how to master these life-changing exercises and transform your well-being. Click the link below to book a free no sweat intro. Start your journey toward a stronger, healthier you today! https://www.axisstrengthtraining.com/contact

  • 10 Tips for Nutritional Success!

    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.

  • SUNDAY RECIPES: QUICK VEGGIE OMELETTE!

    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

  • STAYING FIT AMIDST THE HOLIDAY FEASTS: YOUR ULTIMATE GUIDE

    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

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