Search Results

Why We Disaffiliated from CrossFit This is a question we’ve received from a few of our gym members, so let’s take it back to the beginning—when this gym first started in 2015. When I began training people as a business in 2015, the original name was Freedom Fitness . I chose that name because it reflected why I believed training was so important. To me, physical fitness represents freedom —the freedom to do what you love for as long as possible. Whether it’s hiking a tall mountain, skiing, snowboarding, or simply playing with your children and grandchildren without feeling exhausted, fitness gives you the ability to live life to the fullest. However, before I purchased the building we’re currently in, I discovered that Freedom Fitness  was already taken by a large gym chain out west. Around that time, I earned my CrossFit Level 1 certification, and Martha and I decided on the name CrossFit Axis . When we moved into our current gym space, we officially opened under that name in 2018. Then came 2020, and the COVID-19 pandemic forced us to close due to New York State restrictions. While the shutdown was a difficult time, it also gave me a rare opportunity to step back and reflect on the direction I wanted to take the gym. The Shift in Focus During those years running the gym, I noticed two key things: Most people in our area had little to no understanding of what CrossFit actually was. Those who did know CrossFit had only seen the CrossFit Games on TV. This meant that many people associated CrossFit with elite athletes doing extremely challenging and intimidating movements. As a result, some were hesitant—even afraid—to walk into our gym. I realized that this perception was preventing people from pursuing fitness, simply because they believed CrossFit was beyond their abilities. At the same time, emerging research was confirming what I had already observed: strength training was becoming the key focus for long-term health and longevity . Studies were increasingly showing that building strength was the most effective way to maintain an active, capable life well into old age. With this in mind, when we reopened after the lockdowns, we rebranded as Axis Strength Training . It was one of the best decisions we could have made—business began to grow as more people felt comfortable walking through our doors, no longer intimidated by the CrossFit label. What Changed? In terms of how we train? Not much. We’ve always prioritized strength training and have continued to incorporate elements of CrossFit where they make sense. CrossFit has done incredible things for the fitness industry, and I respect the methodology. However, our focus has always been on safe, effective, and fun workouts that help people make fitness a lifelong habit . Our programming is built around systematic strength development , with supplemental workouts that improve muscle growth, cardiovascular endurance, and overall fitness. We take what works from different training styles and tailor it to our members' needs, ensuring an approach that is sustainable and adaptable. I’ve never been one to fully buy into just one training philosophy . I believe in keeping an open mind, learning from all styles, and applying what works best for each individual. There is no single "right way"—there are many paths to fitness, and different things resonate with different people. That’s why we remain open-minded and continuously evolve our approach. So, to answer the question: Yes, we were a CrossFit gym in the past, and yes, we made a change. But at the core, our mission has always remained the same—helping people get stronger, healthier, and more capable so they can enjoy life to the fullest. I hope this gives you some insight into why we transitioned from CrossFit Axis to Axis Strength Training. If you ever have more questions, just ask—I’m always happy to chat!

A gym member recently asked me, "What are the basics of counting macros, and is it necessary?" Let’s break it down. What Are Macros? "Macros" is short for macronutrients, the three main nutrients that provide energy and support bodily functions: - Carbohydrates  – The body’s primary energy source, found in foods like grains, fruits, vegetables, and dairy. Carbs are broken down into glucose, fueling bodily functions and physical activity. - Proteins  – Essential for building and repairing tissues, making enzymes and hormones, and supporting immune function. Sources include meats, fish, eggs, dairy, legumes, and nuts. - Fats  – Provide a concentrated energy source, support cell function, and help absorb fat-soluble vitamins (A, D, E, and K). Healthy fats come from avocados, nuts, seeds, olive oil, and fatty fish. How to Count Macros Counting macros involves tracking the percentage of your daily caloric intake that comes from each macronutrient. Here’s how: 1. Determine Your Caloric Needs First, calculate your Total Daily Energy Expenditure (TDEE) , which includes your Basal Metabolic Rate (BMR)  plus calories burned through activity. You can use an online TDEE calculator to estimate your daily calorie needs. This may seem overwhelming but working with a coach can help simplify this. 2. Set Your Macro Ratios Your macro breakdown depends on your fitness goals: - General Health:  40–50% carbs, 25–35% fats, 20–30% protein - Weight Loss (Fat Loss):  30–40% carbs, 30–40% protein, 20–30% fats - Muscle Gain:  40–50% carbs, 25–35% protein, 20–30% fats These are general guidelines and are tweaked for each individual's needs. 3. Convert Percentages to Grams Each macronutrient has a specific calorie value per gram: - Carbohydrates  = 4 calories per gram - Protein  = 4 calories per gram - Fats  = 9 calories per gram Example: If your goal is 2,000 calories/day  with a 40% carb, 30% protein, 30% fat  split: - Carbs:  40% of 2,000 = 800 calories → 200g  (800 ÷ 4) - Protein:  30% of 2,000 = 600 calories → 150g  (600 ÷ 4) - Fats:  30% of 2,000 = 600 calories → 67g  (600 ÷ 9) 4. Track Your Macros Use a food tracking app like MyFitnessPal, Cronometer, or MacroFactor  to log foods and monitor intake. Check food labels or look up nutrition facts for whole foods. 5. Adjust As Needed Monitor progress and tweak your macros based on your results. If you're not seeing expected changes in weight or muscle growth, adjust your calorie intake or macro distribution accordingly. Would you like help calculating your macros based on your goals? 😊 Is Counting Macros Necessary? The short answer: No. However, tracking macros for a period of time can be incredibly helpful  in learning about proper nutrition, portion sizes, and how different foods affect your body. It can enhance performance, improve body composition, and create better eating habits. That said, it’s not a necessity  for everyone. If you’re someone who simply wants to feel good, improve your physique, and boost overall health, you don’t need to meticulously track every gram. Instead, focus on: - Lifting weights 3–4 times a week - Doing cardio 2–3 times a week - Eating mostly whole, nutrient-dense foods  most of the time By following these simple habits, you’ll likely build strength, stay healthy, and feel great—without ever having to track a single macro. So, there you have it—what macros are, how to count them, and whether it’s necessary. I hope this helps clear things up! Let me know if you have any questions or need personalized guidance. Happy training! 💪

While it’s exciting to hit new PRs, lose body fat, and build strength and stamina, the reality is that progress doesn’t always follow a straight upward path. We all experience plateaus—and sometimes, we even take a step backward. Think of it like the stock market: there are periods of growth, occasional dips, moments of stability, and then another climb. The key is to stay consistent. You may not see progress every single day, but over time, the overall trend is upward. So, if you’re feeling stuck or discouraged, remember this: progress isn’t about constant, immediate improvement—it’s about persistence. Stay the course, and in the long run, you will  improve.

Like anything in life, the more focus and attention we bring to our workouts, the greater the results. When you step into the gym, are you truly engaging with each movement, or just going through the motions to finish the set? Take bent-over rows, for example. Are you simply pulling the weight up and down, or are you intentionally engaging your back muscles with each rep? The difference is huge. By slowing down each movement and consciously activating the targeted muscle group, you maximize muscle engagement and accelerate progress. Next time you're in the gym, challenge yourself to be fully present. Prioritize excellent technique, but also direct intentional focus on the specific muscles you're working. This simple shift can transform your workouts, helping you build strength more efficiently and get the most out of every session.

A common question we hear at Axis Strength Training is: How do I stay disciplined with healthy eating habits? This is an important topic that deserves reflection. Before diving into nutrition specifically, let's consider a broader question: How does one stay disciplined in anything? What Is Discipline? To me, discipline means doing what needs to be done—even when you don’t feel like doing it—in order to achieve a goal. It’s a skill that can be developed and strengthened over time, just like a muscle. If you struggle with discipline in one area, you likely struggle with it in other areas as well. But the good news is that, like any muscle, discipline can be trained and built. How to Build Discipline in Healthy Eating If you find it difficult to stay disciplined with nutrition, I recommend approaching it the same way you would a fitness routine: start small, master the basics, stay consistent, and improve over time. Instead of overhauling your diet overnight with unrealistic expectations—like cutting out all processed foods, eliminating sugar, avoiding alcohol, and hitting perfect macros—break your goals into smaller, manageable steps. At Axis Strength Training, we use a habit-stacking approach. We begin with a simple goal, such as drinking a minimum of 64 ounces of water daily. Once that habit is firmly in place, we add another small change, then another, gradually building sustainable, healthy habits. By starting small, you create early wins, gain momentum, and increase your likelihood of long-term success. The Role of Accountability Another key to maintaining discipline is accountability. If you struggle to hold yourself accountable, seek out trusted friends who will keep you on track. They should be people who will tell you the truth, even when it’s not what you want to hear. If you don’t have someone in your life to fill that role, consider hiring a coach. I’ve personally hired coaches for this exact reason—they hold me accountable for the things I know I should  do but might not follow through on without external pressure. Hiring a coach works because: 1. You have financial investment (skin in the game).  When people pay for something, they’re more likely to take it seriously. 2. You benefit from expert guidance.  A coach provides direction, helps you avoid common pitfalls, and ensures you stay on the right path. Early in my coaching career, I learned that when I offered massive discounts or free sessions, people were less committed. But when clients invested more, they showed up consistently and got better results. Commitment follows investment. Three Key Takeaways for Staying Disciplined with Nutrition 1. Start small.  Create an early win and build from there. 2. Seek accountability.  If you have trusted friends who will hold you to your commitments, lean on them. 3. Hire a coach.  A professional can provide structure, accountability, and expert guidance. By implementing these strategies, you’ll develop the discipline needed to stay consistent with your nutrition and, ultimately, achieve your health and fitness goals. I hope this helps—now go take action and make those goals a reality!

Why is it so important to maintain high standards in the gym? First and foremost, safety is the priority. If we aren’t performing movements correctly, we risk not only missing out on the full benefits of the exercise but also increasing our chances of injury. Even the smallest deviation in technique can lead to problems down the road. This is why it’s crucial to listen to your coach when they demonstrate movements and provide corrections. I’ve seen it happen many times. For example, we recently had a client come to us complaining of knee pain after deadlifting. As always, we had her perform a few reps while we observed her technique. Right away, we noticed a slight knee cave on her right side, which was caused by a stance slightly wider than hip-width. It wasn’t dramatically off, but just enough to create an issue. After reminding her to narrow her stance slightly and focus on keeping her knees aligned with her toes, the knee pain disappeared. Had this not been addressed, this minor flaw in technique could have led to a more serious injury, potentially derailing her progress—all over something that was easily corrected. So the next time your coach reviews a movement for the thousandth time, don’t zone out thinking about your post-workout meal. Instead, stay engaged, listen carefully, and strive to execute each movement as flawlessly as possible. Keep showing up, putting in the work, and focusing on the key points of performance, Axis Athletes! Your progress depends on it.

Do you think hitting the gym is all about bulging biceps and six-pack abs? Think again. While those physical changes are great, the real transformation happens beneath the surface. When you commit to training regularly, you develop a level of discipline and work ethic that spills over into every aspect of your life. The habit of showing up—especially when you have a million excuses not to—builds resilience that extends far beyond the gym. I’ve seen it in my own life and in the lives of countless others. You start by getting in shape, showing up day in and day out, sticking to a routine, and developing habits that move you toward your goals. You train even when you don’t feel like it or when you’re slightly under the weather. Over time, that discipline becomes second nature, and suddenly, it starts showing up everywhere. You become more present as a parent, pushing through exhaustion instead of retreating after a long workday. You start saving and investing wisely because you understand the rewards of delayed gratification—something you’ve mastered through your time under the bar. The gym becomes the catalyst for a complete life overhaul. If you're struggling and looking for a change, strength training might be the best decision you ever make. The return on investment is greater than anything else you can do. Don’t believe me? Give it a try. Train consistently for a year and see what happens. You’ll be a different person, with a newfound appreciation for discipline, resilience, and self-improvement. Now, get after it!

If you've been training for a while, you've either hit a plateau or will at some point. It’s one of the most frustrating yet natural parts of the strength training journey. As a beginner, progress comes quickly. Your first year or so in the gym is filled with noticeable gains, heavier lifts, better endurance, and visible results. But eventually, the progress slows, and you reach what’s known as a plateau. A training plateau is a period when, despite your efforts, you stop seeing improvements in strength, performance, or physique. This can happen multiple times throughout your training journey, and the longer you train, the more frequently you’ll encounter them. When this happens, it’s easy to feel discouraged, like all your hard work isn’t paying off. But I assure you, it is. Plateaus are not signs of failure; they are signs that you’ve reached a new level of strength and resilience. The key is to stay committed to the process rather than just the outcome. Consistency is what separates those who succeed from those who give up. Even when it feels like you’re not progressing, keep showing up. By pushing through these phases, you’re not only reinforcing discipline, but you're also setting yourself up for the next big breakthrough. Because that’s how plateaus work, you grind, you push, and just when you think nothing is changing, boom , you hit a new PR, gain more muscle, or improve performance in a way you didn’t expect. Over time, these plateaus may last longer, but that’s because your body is adapting and becoming more resilient. Instead of seeing them as setbacks, recognize them as proof that you’ve reached a level of strength you once only hoped for. One important thing to remember, don’t compare your progress to someone just starting out. Beginners often experience rapid gains, but that phase doesn’t last forever. Your journey is your own, and plateaus are simply part of the process. So, when you hit that next plateau, don’t let frustration take over. Trust the process, stay consistent, and know that your next breakthrough is just around the corner. Keep training, stay strong, and embrace the journey.

Fueling Your Body for Energy and Vitality Over the years, I’ve had the privilege of working with hundreds of people, helping them make exercise and healthy nutrition a lifelong habit. One of the most fascinating things I’ve learned is how unnecessarily complicated people make nutrition out to be. When guiding individuals toward healthier choices, I’m always surprised at how complex they believe nutrition is. Many almost don’t believe me when I show them how simple it can be! Maybe it’s the overwhelming flood of fad diets out there, or perhaps it’s a form of self-sabotage. Either way, I love witnessing those “aha” moments when my clients realize that eating well doesn’t have to be complicated. I remember working with a client who was feeling exhausted from all the shopping, chopping, cookbook-reading, prepping, and cooking he was doing for his meals. The look on his face was priceless when I asked, “Why not just grill a steak and steam some vegetables?” That was a game-changer for him. The truth: nutrition is simple. That doesn’t necessarily mean it’s easy. Making the choice to eat more whole foods and fewer processed ones can dramatically impact your health. The challenge comes in breaking the habits and patterns that have developed over the years. That’s where a coach can help. A good coach will help you determine a realistic starting point, one that leads to an easy first win. Then, step by step, we build momentum, stacking small victories until, before you know it, you’re feeling more energized, shedding fat, building muscle, and improving your relationship with food. And the best part? You won’t have to starve yourself or give up the foods you love. Yes, you can enjoy your favorite meals while still achieving your goals. So, to recap: Eating healthy doesn’t have to be complicated. The hardest part is simply taking that first step toward changing your habits. My advice? Start with the easiest change you can make, celebrate that small victory, then move on to the next. And if you’re unsure where to start, reach out, I’d be happy to help point you in the right direction. Small wins lead to big success. Let’s get started!

First off—congratulations! Deciding to get back in the gym and work toward a healthier version of yourself is a big step. As a former athlete, you have a unique advantage, but also some key considerations to keep in mind. If you were a high school or college athlete, you likely built a solid foundation of strength and conditioning. However, if you haven’t trained in years, jumping back in too aggressively can put you at a high risk of injury. The biggest challenge for many former athletes isn’t just getting started—it’s managing expectations. In your mind, you still see yourself as that strong, fast, competitive athlete. But attempting to pick up where you left off can lead to disaster. This is a common mistake. Many former athletes return to the gym with the goal of reclaiming their past performance, pushing too hard, too fast. The reality is that while you may have retained some strength, your body isn’t conditioned to handle that level of intensity anymore. This is when injuries happen—strained muscles, tweaked backs, and other setbacks that can derail your progress. The Smarter Approach Our advice? Take it slow.  In the beginning, focus on just getting back into the habit of training rather than pushing yourself to your limits. That initial motivation can be a double-edged sword—it can get you in the gym, but if you overdo it, you risk extreme soreness or injury that keeps you from coming back the next day. Instead of intensity, prioritize consistency.  Think long-term. Even if it feels like you’re barely scratching the surface, the goal in the first 60 to 90 days should be to establish the routine of showing up. Once you’ve built that habit and your body has had time to adapt, you can gradually start increasing the intensity. Play the Long Game We commend you for making the decision to train again, and we want to see you succeed. The best way to do that? Start slow, stay consistent, and think long-term.  The gym isn’t going anywhere, and neither is your progress if you approach it wisely. Now get after it!

One of the most common struggles I see in people working toward their health and fitness goals is the expectation of quick results. Many believe they should see dramatic changes within a few weeks or a month—but that’s just not how it works. Real, lasting progress takes time, consistency, and patience. In my 20+ years of experience, I’ve found that it typically takes about 90 days  to start seeing noticeable physical changes in your body. Of course, this varies from person to person, but on average, this is a realistic timeframe. What to Expect in Your First 90 Days - Within the first 30 days , you’ll start feeling better . Your energy levels will improve, your mood will lift, and you’ll begin to notice small but meaningful shifts in how you move and function daily. - Between 30 and 60 days , you’ll likely see changes in how your clothes fit. Your jeans might not feel as tight, and you may notice subtle improvements in muscle tone and body composition. - Around the 90-day mark , physical results become more apparent. You’ll start to see  the progress in the mirror—whether that’s fat loss, muscle definition, or improved posture and strength. For some, this happens a little sooner, while for others, it may take a bit longer. Why 90 Days? Building a strong foundation takes time. Your body needs consistency to adapt, whether it’s gaining strength, improving endurance, or shedding excess fat. However, many people quit too soon—jumping from one workout trend or fad diet to another before giving their program enough time to work. The Key to Success: Stick With It If you’re starting a new workout routine, commit to it for a minimum of 90 days  before considering any major changes. This time frame allows you to build good habits, stay consistent, and actually see the benefits of your hard work. But don’t stop there, fitness isn’t just about reaching a goal; it’s about making it a lifelong habit. Stay the course, trust the process, and remember that the journey to a healthier, stronger you is well worth it. If you have any questions or need guidance, feel free to reach out—We're here to help.

When people hear the term "lifting heavy," it often brings to mind images of bulky bodybuilders grunting under massive weights. Many assume that heavy lifting is extreme, unsafe, or reserved only for those looking to build enormous muscles. This couldn't be further from the truth. In reality, lifting relatively heavy weights is one of the best things you can do for your body, especially as you age. Strength training is the key to maintaining independence, resilience, and overall well-being. Why Lifting Heavy Matters As we grow older, we naturally lose muscle mass and bone density, which can lead to weakness, increased fall risk, and a lower quality of life. Strength training, particularly with progressive overload, combats these issues by keeping our muscles and bones strong. Lifting heavier weights—relative to your own ability—helps improve functional strength, balance, and even metabolism. It enables you to stay active, capable, and injury-resistant well into your later years. Safety First: The Role of a Coach Of course, lifting heavy doesn’t mean loading up a barbell and hoping for the best. Proper technique is crucial to prevent injury and maximize benefits. This is where working with a coach or trainer becomes invaluable. A professional will teach you the correct form, ensuring that you move safely and effectively. Before adding weight, it’s essential to master foundational movements. A coach can guide you in building strength progressively while keeping safety a priority. The Power of Progressive Overload Once you have developed good technique, it’s time to start adding weight in a controlled manner. Progressive overload is the principle of gradually increasing resistance to build strength. Let’s say you’re performing back squats for five sets of five reps. If those five reps start to feel easy, try adding 5 to 10 pounds total to the bar. The next time you train, continue increasing the weight slightly if your form remains solid. However, if your technique begins to break down, reduce the weight and rebuild with proper movement patterns. The goal is to challenge yourself while maintaining control and form. Strength Training Benefits Everyone I’ve worked with people of all ages, genders, and body types, and I have yet to find someone who doesn’t benefit from strength training. Increased strength leads to better mobility, higher energy levels, improved bone health, and even fat loss. If your goal is to stay strong, independent, and vibrant as you age, lifting weights is one of the best investments you can make in your health. You’re Never Too Old to Start One of the most common misconceptions is that it’s "too late" to begin strength training. This simply isn’t true. Older adults, even those who have never lifted weights before, can see significant improvements in strength, balance, and overall health. Strength training helps build resilience against illness, reduces the risk of injury, and improves daily function. You are never too old to start, and the sooner you begin, the sooner you’ll reap the benefits. Take the First Step If you’re new to strength training, I highly recommend working with a professional to learn proper technique. With the right guidance and a structured approach, you can build strength safely and effectively. Start slow, focus on form, and progressively challenge yourself. Strength training is not just about lifting weights—it’s about lifting yourself to a stronger, healthier, and more capable life. Give it a try. You might be surprised at just how powerful and capable you truly are. See you in the gym!