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If we had to break it down into the simplest terms, here’s what makes Axis Strength Training different: 1. Coaching 2. Accountability 3. Results At Axis, our mission is bold and clear: we want to help 2,000 people in our local community  build a life-long habit  of health and fitness—so they can live longer, healthier lives. But here’s the truth: achieving that kind of transformation takes more than just access to equipment or a good workout playlist. In today’s world, you can easily download a fitness app or sign up for a low-cost membership at a big-box gym. For some, that works. But for many, that’s not enough. What’s really holding most people back from getting in shape? It’s not the lack of workouts. It’s the lack of support. We hear it all the time: “I had a membership at another gym... but I never went.” “I didn’t know what I was doing, so I stopped going.” “I was showing up, but I wasn’t pushing myself hard enough to see results.” Sound familiar? That’s where Axis Strength Training steps in. Yes, we cost more than your average gym—and here’s why: our team actually helps you get the results you want. We invest in what matters most: - Expert Coaching  to guide you every step of the way - Accountability  to keep you consistent and committed - And the Results  that come from combining the two It’s simple: Coaching + Accountability = Results It doesn’t matter how much equipment you have access to if you don’t know how to use it. It doesn’t matter if you do  know how to use it if you don’t show up consistently. And it doesn’t matter if you show up, if you’re not challenging yourself the right way. That’s why at Axis, we don’t just sell gym memberships. We provide a system that works—and a community  that supports you along the way. If you’re the kind of person who thrives on your own, shows up regularly, pushes yourself hard, and holds yourself accountable—awesome. We’re cheering for you! But if you’re like most people—and you could use some expert coaching, regular accountability, and a proven path to real results—we’d love to talk. 👉 Book your free "No Sweat" Consultation  at axisstrengthtraining.com  by clicking “Free Intro.” No pressure, no judgment—just a conversation to see how we can help you reach your goals. We can’t wait to meet you.

At first glance, focusing on improving yourself in every area of life might seem selfish. But the truth is, it's the exact opposite—it's the best way to serve and uplift others. Think of the instructions you hear on an airplane: "Put your oxygen mask on first before helping others."  Why? Because you can't help someone else if you're struggling to breathe. Life works the same way. When you take the time to improve your physical health, grow your knowledge, stabilize your emotions, and get your finances in order, you’re not just doing it for you—you’re becoming more capable of helping others. The stronger, wiser, and more grounded you are, the more value you can bring to those around you. Imagine how much more of an impact you could make in the world if you were physically fit, mentally sharp, emotionally resilient, and financially secure. You’d have the energy, clarity, and resources to support others in a much bigger way. Here’s the truth: you can’t give what you don’t have. That’s why I encourage everyone to take personal growth seriously. Start by taking care of your body—lift weights, eat whole foods, and move daily. You’ll look better, feel better, and have more energy to show up for the people in your life. Read books that challenge and inspire you. Learn from those who’ve done what you aspire to do. Take risks. Start that business. Apply for the dream job. Know that you can figure it out along the way. And get your financial life in order. You don’t need to be a millionaire to be financially secure—you just need to live within your means and set some money aside for the unexpected. That stability gives you the freedom to be generous when others are in need. The key is consistency. Commit to getting just 1% better every day. Over time, those small efforts compound into massive results. I speak from experience. Twenty years ago, I was a mess—emotionally drained and financially unstable. But when I committed to improving every part of my life, everything changed. I started reading, budgeting, learning, and lifting. I became a better version of myself—and in turn, a better role model and a more effective leader. Today, after reading hundreds of books, spending countless hours learning and growing, I’m in a position to truly help others—and it all started with a decision to work on me . If you want to make an impact, start with yourself. Avoid stagnation—it leads to frustration and depression. Growth brings purpose, peace, and the power to help others do the same. People follow those who’ve already walked the path. You can’t guide someone somewhere you’ve never been. So let’s commit—right now—to becoming the leaders our communities need. Lead by example. Be the first to grow. Because real leadership starts within. Contact | Axis Strength

In a recent blog post and podcast episode, I talked about how simplifying your nutrition and workout routine is the most effective way to build lasting success. One key nutrition tip I shared was increasing your daily protein intake—because protein plays a crucial role in muscle growth, fat loss, and overall performance. Today, I want to give you a personal look at how I hit my daily protein target, so you can use it as a guide to build your own plan. How Much Protein Do You Really Need? In that post, I recommended aiming for 1 gram of protein per pound of lean body weight per day . For example, if you weigh 200 pounds but estimate you’re carrying around 10 pounds of extra body fat, your lean body weight would be 190 pounds. That means your daily protein target should be 190 grams . If you don’t want to do the math, here’s a simple general guideline: Men:  150–200 grams per day Women:  100–150 grams per day My Daily Protein Intake Example I aim for around 180–190 grams  per day. Here’s exactly how I break that down: - Early Morning Snack:  2 cups of yogurt = 24g - Breakfast:  2 over-easy eggs with smoked salmon = 30g - Post-Workout:  Protein shake = 30g - Lunch:  2 chicken thighs = 30g - Afternoon Snack:  Beef jerky, shrimp, or sardines = 12g - Dinner:  Steak = 30g - Evening Snack:  Protein shake = 30g Total: 186 grams of protein I eat nearly the same meals every day. It may sound boring, but keeping things simple makes it easy to stay consistent and hit my goals. I’ll change things up occasionally, but the overall structure—and protein target—stays the same. Of course, I also eat fruits (usually with yogurt) and vegetables with my meals. This example focuses only on the protein sources to keep it clear and easy to follow. You don’t have to eat exactly like I do. What matters most is that you create a list or structure that works for you —with intentional protein planning  from your first meal to your last. Hitting your daily protein goal doesn’t happen by accident. It takes awareness and consistency. Use this breakdown as a guideline and adjust it to meet your personal needs. And if you need help figuring that out, feel free to reach out anytime at axisstrengthtraining@gmail.com —I’d love to help you dial it in.

Let’s start with nutrition—because it truly is the foundation of our fitness. What we eat matters a lot  when it comes to being healthy and fit. But here’s the good news: you don’t need to be perfect to look good, feel good, and live an active lifestyle. You’re not a prisoner to salads and tofu. In fact, I recommend the opposite approach. We can make real, lasting progress by focusing on just three simple things : 1. Prioritize Protein Foods high in protein—like chicken, beef, fish, pork, and yogurt—are essential for muscle growth and fat loss. Not only does protein help you build lean muscle, but it also keeps you feeling full and satisfied. That means fewer cravings and less junk food. A great guideline is to eat 1 gram of protein per pound of lean body weight daily . This alone can make a huge impact on your body composition and energy levels. It’s a simple habit that’s absolutely worth the effort. 2. Drink More Water Aim for at least 64 ounces of water per day . Staying hydrated supports your metabolism, reduces cravings, and helps you avoid calorie-dense drinks. Often, we mistake thirst for hunger—so drinking more water naturally leads to eating less without even trying. 3. Limit Processed Foods Here’s the best part: if you’re hitting your protein goals and staying hydrated, limiting processed foods becomes a whole lot easier . When your body is fueled properly and you're not constantly hungry, you’re much less likely to overindulge in sugary or ultra-processed snacks. And yes—you can  still enjoy life’s pleasures like burgers, ice cream, and pizza now and then. The key is moderation and consistency, not perfection. What About Workouts? Once your nutrition is dialed in—and let’s be honest, it’s the hardest part—fitness becomes way more approachable. Some people love grueling, hour-long workouts. If that’s your thing, go for it! But for most of us, that’s not necessary (or sustainable). Here’s what I recommend: - Lift weights 3–5 days per week . These sessions should be challenging, but not punishing. - Move your body daily  for at least 30 minutes. A walk, bike ride, or even yard work counts. You don’t need to turn fitness into a form of punishment. Progress comes from consistency , not intensity. Choose a routine you can stick with long-term—because sustainable habits lead to lasting results. Keep It Simple, Stay Consistent It might sound too  simple, but that’s the point. A healthy, active life is built on just a few key habits: - Prioritize protein - Drink plenty of water - Lift weights regularly - Move daily Stick to these basics and you’ll feel better, look better, and live better. And if you’re not sure where to start—or you want support building these habits into your routine—we’re here to help. Book a free consultation at axisstrengthtraining.com  and let’s get you on the path to lifelong health and fitness.

Action. If you want to accomplish your goals, you have to take action. It sounds obvious, almost too simple—but it’s where most people fall short. We spend so much time thinking about our goals, planning them out, researching, trying to find the perfect  way to get started… but the truth is, we just need to start. We fall into analysis paralysis—stuck in the loop of thinking, learning, and preparing—when what we really need is to take that first step. Action is the only way forward. No matter how much you plan, nothing gets done until you do  something. And here's the thing: there’s no one “right” way to achieve your goal. Often, you’ll save more time by taking action first and adjusting along the way than by waiting until everything is perfectly lined up. Because let’s be honest—you’ll never have it all figured out. Life throws curveballs. There will always be something you didn’t plan for. So start anyway. I know this because I’ve lived on both sides. I used to be cautious. I thought the smartest thing to do was to plan it all out first, to avoid making mistakes. I convinced myself that being overly prepared was the logical way forward. But if I’m being honest, I was just afraid—afraid of messing up, afraid of failing. Over time, I learned something powerful: progress comes from movement, not perfection. When I began taking action first and figuring it out along the way, I started moving toward my goals faster . Sure, there were mistakes, setbacks, and course corrections. Sometimes I even had to take a step back. But I was already on the path—already learning, growing, and getting better. And here’s the kicker: those same setbacks happen even with careful planning. The only difference is that if you wait too long to start, you’re still at square one when they hit. You move forward by failing forward. So act—even if you’re not ready. Especially if you’re not ready. You’ll learn more by doing than you ever will by sitting on the sidelines analyzing. The momentum you create from starting will carry you further than overthinking ever could. The next time you feel stuck in planning mode, remind yourself: Do it now. Say it again: Do it now. Make “action” your default setting. Build the habit of acting. You’ll be amazed how far it can take you. Start today. Not tomorrow. Not next week. Right now. Because there is no better time to chase your goals than this very moment. Jason Sweet axisstrengthtraining.com

After over a decade of coaching athletes, I’ve seen a wide range of technique issues across the “Big 3” lifts: the back squat, bench press, and deadlift. While no two lifters are the same, some mistakes show up time and time again—regardless of experience level. The good news? These issues are fixable with a few key adjustments. Let's break them down, lift by lift. Back Squat: 3 Common Mistakes and Fixes 1. Not Hitting Depth with Heavier Weights: A common mistake I see is athletes squatting to full depth during warm-up sets, only to cut depth short when the weight gets heavy. This limits progress and can lead to bad habits over time. The Fix: Lighten the weight and focus on consistent squat depth—hip crease below the top of the knee—throughout all working sets. Progressively add load only when that full range of motion is maintained. Getting stronger means moving heavy weight through a full range—not cutting it short to lift more. 2. Knees Caving In: Knee valgus, or knees collapsing inward, often occurs under load and can lead to joint pain or injury if left unchecked. The Fix: Cue athletes to “push the knees out” or “screw the feet into the floor.” This engages the glutes and keeps the knees tracking over the toes—protecting the joints and maintaining alignment throughout the lift. 3. Poor Bar Position: Newer lifters often place the bar too high—on the back of the neck—which is both uncomfortable and unstable. The Fix: Position the barbell either  on the upper traps for a high-bar squat or  across the rear delts just below the spine of the scapula for a low-bar squat. Experiment with both to see which feels stronger and more natural, but either way, the bar should stay over the mid-foot throughout the lift. Bench Press: 3 Common Mistakes and Fixes 1. Too Narrow of a Grip: Many lifters grip the bar too close, which limits power and places excess strain on the shoulders and wrists. The Fix: Use the “thumb rule.” Place your thumbs at the start of the knurling and extend them fully—where your pinkies land is a good starting grip width. Adjust slightly wider based on individual arm length and shoulder mobility. 2. Flaring the Elbows Out: Letting the elbows flare excessively during the press puts the shoulders in a vulnerable position and reduces pressing strength. The Fix: Tuck the elbows closer to your sides as you lower the bar. Cue your athletes to “press your triceps into your lats” on the descent. This keeps the shoulders protected and creates a more powerful pressing position. 3. No Leg Drive: The bench press may be upper-body dominant, but it’s not upper-body only. Failing to engage the legs leaves a ton of strength untapped. The Fix: Bring the feet back toward your hips, plant them firmly, and use your legs to drive into the floor—as if pushing yourself toward the rack. This creates full-body tension and helps transfer more force into the barbell. Deadlift: 3 Common Mistakes and Fixes 1. Too Wide of a Stance: Many lifters set up with their feet too far apart, which decreases leverage and pulling power. The Fix: Start with your feet about hip-width apart, with your arms hanging straight down outside your knees. A narrower stance allows you to generate more force through the floor and improves efficiency. 2. Rounding the Back: Deadlifting with a flexed spine is one of the fastest routes to injury. A neutral spine is essential for safety and strength. The Fix: Drop the weight and focus on bracing your core, setting your lats, and keeping a neutral spine throughout the movement. Think about “proud chest” and “pulling your shoulder blades into your back pockets.” 3. Hips Shooting Up Too Fast: This usually happens when the lifter yanks the bar off the floor instead of generating tension first. When the hips rise faster than the shoulders, you're essentially turning your deadlift into a stiff-legged pull—inefficient and risky. The Fix: Slow down the initial pull. Think about pushing  the floor away with your legs while keeping tension through the bar. Wait to hear that slight “click” of the barbell settling in the plates before you fully commit to the lift. This keeps your hips and shoulders rising together and ensures a strong, safe pull. Mastering the basics isn’t flashy—but it’s what leads to long-term gains and injury-free lifting. Whether you're just starting or chasing big numbers, taking the time to correct these common errors will keep your progress steady and sustainable. Train smart and stay strong, Coach Jason Axis Strength Training axisstrengthtraining.com

This is one of the most common questions we get at the gym: “How many times a week should I be training?” My simple answer? 5-6 times per week. But of course, it depends—on your goals, lifestyle, recovery, and what you're doing outside the gym. Let’s break it down. What Are Your Goals? Training frequency should align with your goals. Are you trying to build muscle, lose fat, gain strength, improve mobility, or simply feel better day to day? Your answer helps determine how often you should train. What’s Your Daily Activity Like? Let’s consider the average person —someone who splits their day between sitting and moving: maybe a desk job with some walking or light physical activity mixed in. If you're this person and you're fueling your body well and sleeping 6–8 hours a night, training 5-6 times per week  can be a great fit. Now, what if you're in a physically demanding job—say construction or landscaping—where you're on your feet all day, lifting, carrying, and constantly moving? In that case, 3 strength training sessions per week  may be ideal. Your job already puts a lot of physical stress on your body, so additional training needs to be more strategic. The Bare Minimum I believe everyone should be strength training at least three times per week . That’s the minimum effective dose  to start seeing results and building a solid foundation. When new members start at Axis Strength Training, they often begin with 3 sessions per week. It’s a great way to get acclimated without feeling overwhelmed. But here’s what usually happens: after several months, progress starts to slow. That’s when I recommend increasing to 4–5 days per week. Once they make that jump, results tend to kick in again—more strength, better energy, visible progress. What About Overtraining? A lot of people are afraid of overtraining , but the reality? It's extremely rare . Our bodies are built to move—daily. Overtraining typically only happens when someone is pushing way  too hard: multiple intense sessions a day, no rest, poor nutrition, and inadequate sleep. Most people don’t come close to that level of stress. What they’re really experiencing is under-recovery—not overtraining. Final Thoughts So, how many times a week should you train? Ideally, 5–6 days per week , assuming you’re recovering well. At minimum, 3 days a week  to keep your body strong, mobile, and healthy. And remember: movement is medicine. We’re built to move—every single day. Just don’t forget the essentials: proper nutrition, quality sleep, and listening to your body.

Sometimes, the hardest part of a fitness journey isn’t the workouts, the diet, or even the discipline—it’s simply showing up. Getting yourself to the gym is the difference between progress and stagnation. It sounds simple, but it’s the one thing that keeps many from reaching their goals. In today’s world, information is everywhere. We have endless workout plans, diet tips, and motivational content at our fingertips. But knowledge isn’t the problem—it’s the act of showing up for ourselves that we struggle with. Most of us already know what we should do. The challenge is in following through. At the gym, we see this all the time. When someone is just starting their fitness journey, the hardest part isn’t lifting weights or mastering form—it’s just getting them to walk through the door. But here’s what we’ve found: if we can get them to show up, the results will follow. They don’t need to be motivated. They don’t need to have all the answers. They just need to be there. Once they step inside, we take it from there. Why Is It So Hard to Show Up? It all comes down to self-talk. Our brains are wired for survival. Thousands of years ago, this meant avoiding sabertooth tigers and rival tribes. Today, that same survival instinct tries to "protect" us from discomfort—even if that discomfort is just stepping into a gym full of unfamiliar faces. Our brains don’t differentiate between life-threatening danger and the anxiety of a new experience. So, they work against us, offering excuses: - "You should stay home." - "It’s so comfortable here." - "I don’t have time." - "I have other things to do." These thoughts aren’t true—they’re just your brain trying to keep you "safe." But in reality, they’re keeping you from growth. Fighting Back Against Negative Self-Talk This is where the battle happens. When you don’t feel like going to the gym, recognize that it’s just your brain trying to protect you. But what it doesn’t realize is that by avoiding discomfort, it’s also keeping you from becoming stronger—physically and mentally. To succeed, you must push against those feelings. You must show up even when you don’t feel like it. You must challenge the negative self-talk and step into the gym despite the excuses. At first, it’s hard—we get it. That’s why we focus so much on helping newcomers show up. We understand the mental battle, and we work to support you in building the habit. Eventually, you’ll reach a point where showing up is simply what you do. The negative self-talk might still be there, but you’ll learn to ignore it. Winning the Battle True change happens when you show up for yourself, no matter how you feel. Growth requires discomfort, and discipline beats motivation every time. So, the next time your mind tries to convince you to stay home, acknowledge the excuses, recognize the fear, and show up anyway. This is how you win. Jason Sweet axisstrengthtraining.com

For those of you who have been with us for years—thank you. Your trust in me and our coaches means the world. We are grateful for the opportunity to be a part of your health and fitness journey, and we don’t take that lightly. Thank you for your unwavering commitment and for making Axis more than just a gym. You welcome every new member with open arms, setting the tone for the supportive and encouraging community we strive to build. You lead by example, showing new athletes what’s possible with consistency and hard work. You are the heart and soul of this gym, and we appreciate each and every one of you. Your dedication not only drives your own progress but also inspires those around you. You give others a vision of what they, too, can achieve. You are leaders, motivators, and the very foundation of Axis Strength Training. On behalf of myself and the entire coaching team—thank you. We are truly grateful for all that you bring to this community. With appreciation, Jason Sweet and the Axis Strength Training Team axisstrengthtraining.com

Do we train just to lose fat? Do we train out of vanity, in an effort to look better? No. It is so much more than that. For those of us who have been training for years, it has become an integral part of who we are. If we miss a few days, we don’t feel right. This is the point I want everyone to reach—where training becomes second nature. Here's why: Strength training is, of course, great for your body and longevity—most people already know that. But let’s talk about some of the lesser-known benefits. - Brain Health & Cognitive Function : Strength training reduces the risk of dementia and improves overall cognitive function, helping you stay sharp as you age. - Mood & Mental Health : Strength training releases endorphins—your body’s natural “feel-good” chemicals—improving mood, reducing anxiety, and combating stress. It is quite literally a natural antidepressant. - Stress Relief : There is no better way to relieve stress than pushing yourself in the gym. The discipline and effort required to train translates to resilience in daily life. - Longevity & Disease Prevention : Strength training significantly reduces all-cause mortality. Building muscle and strength acts as armor, protecting against illness, disease, and injuries. - Confidence & Resilience : At first, training builds confidence by improving your body, but over time, it becomes about something deeper. It’s the confidence of knowing you showed up, put in the work, and followed through on your commitments. It teaches you to silence excuses and negative self-talk, fostering resilience that carries over into all aspects of life. With all of these benefits, it amazes me that more people aren’t strength training. I know firsthand what it has done for my life—it has been the catalyst for so many positive changes. That’s why I want to share it with others. It’s my mission to make strength training a normal part of people’s lives. This is why I started Axis Strength Training. Our mission is clear: to help 2,000 people in the Fulton and Montgomery County area build a lifelong habit of health and fitness, so they can live longer, healthier lives. How do we fulfill this mission? We provide a platform where anyone—whether a total beginner or an experienced lifter—can develop fitness as a habit. We’ve spent nearly a decade creating an environment where people can thrive and establish lasting, healthy routines. And we’re just getting started. We are committed to normalizing strength training and making health and fitness accessible to everyone. We will accomplish our mission and help thousands of people build these life-changing habits. Are you ready to be one of them? If so, book a free “No Sweat” consultation here: Contact | Axis Strength Our friendly staff will chat with you about your goals, past struggles and will help you figure out your best course of action forward.  We look forward to helping you reach your goals. Jason Sweet axisstrengthtraining.com

When it comes to fat loss, many people assume that cardio—like running, biking, or rowing—is the best option. While cardio burns calories during the activity, its benefits stop as soon as you finish. Strength training, on the other hand, continues burning calories long after you put the weights down. Here’s why: The Afterburn Effect When you lift weights, your muscle fibers break down. Once your workout is over, your body works to repair and rebuild those fibers, requiring energy (calories) to do so. This process, known as excess post-exercise oxygen consumption (EPOC) , means you continue burning calories for hours—even up to 48 hours—after your session ends. More Muscle = More Fat Burn Muscle is metabolically active tissue, meaning it requires energy to maintain. The more muscle you have, the more calories your body naturally burns throughout the day, even at rest. In contrast, excessive cardio without strength training can lead to muscle loss, which slows down your metabolism and makes fat loss harder in the long run. Muscle and Metabolism Another key benefit of building muscle is its role in regulating blood sugar levels. Strength training improves insulin sensitivity , helping your body manage glucose more efficiently and reducing fat storage. This means fewer blood sugar spikes and a lower risk of conditions like Type 2 diabetes. Balancing Strength and Cardio for Optimal Results At Axis Strength Training , we prioritize strength training  because of its fat-burning, muscle-building, and longevity benefits. But we also recognize the importance of cardiovascular health, so we incorporate cardio in a way that supports—not hinders—muscle growth . Here’s how we do it: - Supersets:  Performing multiple strength exercises back-to-back keeps the heart rate elevated while still building muscle. - On-the-Minute Training (OTM):  Using a timer to control rest periods ensures recovery while keeping intensity high, blending cardio and strength. - Controlled Conditioning Workouts:  Designed to improve endurance without excessive muscle breakdown. By prioritizing strength training and integrating smart cardio methods, we create a balanced, effective  approach that helps you build muscle, burn fat, and improve overall health. If fat loss is your goal, ditch the endless cardio sessions and focus on strength training instead! Give it a try—we’re here to help you every step of the way. Jason Sweet axisstrengthtraining.com

Without health, nothing else matters. It’s the one thing that, when lost, becomes the only thing you want back. Despite its undeniable importance, many people take their health for granted. As a society, we are becoming more sedentary and consuming more processed, unhealthy foods than ever before. This needs to change. I want to shift the narrative. I want to make exercise and eating real, whole foods the norm. I often joke that if you want to stand out in today’s world, all you have to do is get strong. But the truth is, it’s not really a joke. It’s a sad reality that those who work out regularly are often labeled as “obsessed” or “crazy.” In reality, they’re simply living a normal, healthy life. This just shows how far we’ve strayed from prioritizing our well-being. The current norm is to go to the doctor for a prescription rather than fortifying our bodies against illness through regular movement and nutritious food. But here’s the good news—it has never been easier to set yourself apart and truly thrive. Simply prioritize your health through diet and exercise, and you’ll be in the top 1% of society. I’m writing this today to encourage you to take this simple step: prioritize your health. This habit will set you apart from the unhealthy majority. Do it for your personal freedom. Because let’s be real—you’re not truly free if you’re confined to a hospital bed or unable to hike with your grandkids. No one is holding you back; the power to choose freedom is in your hands. Real freedom comes from having options. Are you physically capable of embracing new adventures, or are you limited by aching joints and breathlessness from neglecting your fitness? Your freedom is your responsibility. The best way to maximize it is by prioritizing your health. This is the cultural shift we work hard to develop at Axis Strength Training. We want you to experience the benefits of true freedom. We want lifting weights and eating real, whole foods to become the new normal. If you want to be free, you have to be a rebel. Today’s rebels train consistently and take control of their health. These are our people. Come join us!