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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!

I am writing this blog as February draws to a close and I can’t help but wonder—how many people are still working toward the goals they set back in late December? Are you still going strong? Are you staying the course and pushing forward? If you are, that’s incredible! Keep going. But if you’ve fallen off track, take a moment to ask yourself why. What changed between then and now? Did your motivation fade? Did unexpected challenges throw you off course? Maybe it became harder than you originally thought. Think back to when you set that goal. You had a vision of success, a picture of what achieving it would feel like. That vision fueled your motivation and got you started. But then life happened—the kids got sick, you got sick, work schedules changed, and obstacles piled up. Suddenly, your path wasn’t as clear as it once seemed. Guess what? You’re not alone. This happens to everyone. Every single person who has ever achieved a worthwhile goal has faced setbacks. The difference between those who succeed and those who don’t isn’t luck, talent, or an easier road. It comes down to one simple thing: resilience. Resilience is the ability to keep going when things get tough. It’s picking yourself up after a setback and pushing forward anyway. It’s trying again. And again. And again. It might sound too simple, but that’s the truth—those who keep getting back up are the ones who eventually succeed. The good news? Resilience is like a muscle. You can train it, build it, and strengthen it over time. The more you practice perseverance, the stronger it becomes. The key is to keep showing up, keep putting in the work, and never quit. Imagine you’re lost in the forest, following a path you believe will lead you out. But suddenly, the path ends. Would you sit down and accept being stuck? Of course not! You’d find another way, try a different route, and keep going until you reached your destination. The same applies to your goals. One path might not work, but that doesn’t mean you stop trying. You adjust, you find a new approach, and you keep moving forward. So if you’ve fallen off track, it’s not over.  Stand back up. Try again. Take another step, no matter how small. Each time you get back up, you’re building resilience, and with enough persistence, you’ll get there. Keep going—I’m rooting for you.

"A journey of a thousand miles begins with a single step." — Lao Tzu What a powerful reminder as we pursue our fitness goals. Too often, we get discouraged by the distance between where we are now and where we want to be. The gap can feel overwhelming, leading to thoughts like, Why bother? I'll never make it. But this quote shifts our perspective—it tells us that we don’t need to conquer the entire journey at once. All we need to do is take one  step. That’s it. Just one. And once we do, we’re already in motion. At Axis Strength Training, we emphasize this mindset in every workout. When things get tough, we remind our members: Just focus on the rep in front of you. You can do one more rep.  Instead of feeling daunted by the entire workout, breaking it down into small, manageable steps makes it feel possible. The same principle applies to any goal, whether it’s building strength, losing weight, or improving endurance. If you focus on taking just one small step today—whether it’s showing up at the gym, completing one workout, or choosing a healthy meal—you’re making progress. And after many small steps, you’ll look back and realize just how far you’ve come. So, take that first step today. Then another. A year from now, let me know where you end up—I have a feeling it’ll be somewhere incredible.

When most people hear “strength training,” they picture muscle-bound giants lifting massive weights with veins bulging from their necks. While that’s one version of the story, at Axis Strength Training, we take a different approach. We see strength training as a powerful tool for enhancing longevity and maintaining a high quality of life as we age. Why Strength Training Matters Aging naturally leads to a loss of muscle mass and strength—a process known as sarcopenia. This decline isn't just about aesthetics or athletic performance; it’s about health and independence. Loss of muscle and strength can increase the risk of chronic diseases such as cancer, Alzheimer’s, type 2 diabetes, heart disease, and other debilitating conditions. It can also lead to frailty, decreased mobility, and a higher risk of falls and fractures. The science is clear: maintaining muscle mass and strength as we age is crucial for disease prevention and long-term health. It isn’t just about looking good or lifting heavy; it’s about staying active, capable, and independent well into our later years. Beyond Aesthetics: The Real Benefits of Strength Training While strength training can certainly help with weight loss, increased energy, and improved physical appearance, its most valuable benefits go far beyond the mirror. By maintaining muscle mass and strength, we can enhance our mobility, balance, and coordination—all of which are essential for living an active and independent life as we age. Strong muscles also support our joints, reduce the risk of injury, and improve overall body mechanics, making everyday tasks easier and safer. Whether it’s lifting groceries, playing with grandchildren, or simply getting up from a chair without struggle, strength training ensures that we stay functional and resilient. Shifting the Narrative: Strength Training for Life At Axis Strength Training, our goal is to change the way people think about strength training. It’s not just for bodybuilders or athletes; it’s for anyone who wants to live a longer, healthier, and more fulfilling life. By focusing on functional strength, mobility, and overall vitality, we help our clients build the foundation they need to thrive at any age. Imagine strength training not as a means to lift heavier weights but as a pathway to longevity, independence, and quality of life. It’s about ensuring that your body is capable of supporting the life you want to live—for as long as possible. The Ultimate Investment in Yourself Strength training is an investment in your future self. It’s about building the strength and resilience to face whatever challenges life throws your way. It’s about living life to the fullest, without limitations or physical decline holding you back. At Axis Strength Training, we’re here to guide you on this journey. Our approach prioritizes safe, effective, and functional exercises that enhance your health and well-being. We’re not just building muscles; we’re building stronger, healthier lives. Ready to redefine what strength training means for you? Join us at Axis Strength Training and take the first step towards a longer, healthier life.

If you want to know your future, look no further than what you're doing today. Your daily habits are already shaping your future health, wealth, and every other aspect of your life. We are what we consistently do. If we exercise regularly and nourish our bodies with whole foods, we will be lean and fit. If we consume highly processed foods and sugary drinks, we can expect disease and illness down the road. If we save and invest wisely, we secure financial stability, but if we live paycheck to paycheck, financial struggles are inevitable. So why would anyone choose habits that lead to future suffering? Sometimes, it’s simply because we don’t know any different—until now. Now, you have the power to make a change. Breaking the Cycle of Self-Sabotage Through years of working with hundreds of individuals to improve their health and fitness, I’ve seen a common pattern: self-sabotage. Many people start building better habits that will help them live longer, healthier lives, only to derail their progress. Why? Because deep down, they don’t believe they deserve better. Somewhere in their subconscious mind, they’ve developed the belief that they are not worthy of success, happiness, or health. So, they unconsciously sabotage their progress, keeping themselves in a place that aligns with their limiting beliefs. This may sound strange, but I’ve seen it time and time again. You cannot rise higher than what you truly believe about yourself. How to Break Free Changing these deep-seated beliefs isn’t easy, but it can be done. The first step is recognizing your tendency to self-sabotage. Once you identify the pattern, you can choose differently. Start by changing the narrative in your mind. When you catch yourself thinking thoughts of doubt or worry, replace them with a new, empowering truth: - “I am strong.” - “I am capable.” - “I am worthy.” Beyond shifting your mindset, surround yourself with people who uplift and encourage you. Seek out those who focus on growth and positivity rather than negativity and complaints. Negative people drain your energy—distance yourself from them. Immerse yourself in uplifting content. Listen to inspiring podcasts, read personal development books, and fill your mind with messages of growth and success. If your social media feed is filled with negativity, drama, or political arguments, take control. Either step away from social media or intentionally curate your feed. Engage with content related to fitness, health, mindset, finances, and leadership. Within a week, your algorithm will shift, and your feed will begin serving you instead of draining you. Your Challenge I challenge you to take action. Change the story you tell yourself. Surround yourself with positive influences. Only consume content that helps you grow. Small daily changes will compound into a radically different future. The choice is yours—make it a good one.

In the fitness world, we often hear that consistency is key —and it absolutely is. But before you can be consistent, and before you even think about increasing intensity, there’s something even more important: mechanics. Proper mechanics (technique and form) lay the foundation for everything else. Without them, all the consistency in the world won’t get you optimal results—and increasing intensity too soon can lead to injury. That’s why a structured approach  is crucial. And at every step of this process, having a qualified coach  can make all the difference. Step 1: Mechanics First—Master Proper Form Before anything else, you need to learn how to move correctly.  Strength training isn’t just about lifting weights—it’s about moving well  so that you build strength safely and efficiently. Poor mechanics lead to imbalances, stalled progress, and even injury. 🔹 This is why a coach  is so valuable. A trained eye can spot small technique errors you might not even notice. A coach will give you cues, correct your form, and help you develop safe and effective movement patterns from the start. Step 2: Build Consistency—Make It a Habit Once you’ve nailed down proper movement, the next step is to show up regularly  and build training into your routine. Consistency is what transforms fitness from something you do occasionally into a lifestyle. 🔹 Having a coach  at this stage helps ensure that you're sticking to a structured plan, staying accountable, and progressing at the right pace. A coach can adjust your programming as needed, preventing plateaus and keeping you engaged. Step 3: Increase Intensity—Push for Progress Once mechanics are solid and training is consistent, now it’s time to dial up the intensity.  This doesn’t mean going all-out every session, but it does mean pushing yourself strategically. If you’ve been training consistently but aren’t seeing progress, consider: ✅ Lifting heavier weights ✅ Performing the same workout but at a faster pace ✅ Reducing rest time between sets ✅ Increasing the amount of repetitions 🔹 Even at this stage, a coach  plays a crucial role. They help you push your limits safely, ensure you're progressing without overtraining, and fine-tune your intensity levels for maximum results. Success in fitness follows this order: Mechanics → Consistency → Intensity. Skipping steps can lead to frustration, stalled progress, or injury. But when you prioritize form first, show up consistently, and then ramp up intensity , you set yourself up for long-term success. And at every stage, having a coach  helps you get there faster, safer, and with better results. So, ask yourself— are you moving well, showing up consistently, and ready to push a little harder?

To my Axis Strength Training family—I want you to know how proud I am of you. Proud of you for showing up, for putting in the work, for choosing to push yourself day after day. That’s the most important piece. This journey is about so much more than physical results. It’s about resilience, discipline, and the mental fortitude you build along the way. You learn who you truly are through the process—through the struggle, the sweat, and the small victories that add up to something great. You are in the arena, doing the work. That’s what matters. Don’t let the voices from the sidelines—or the couch—get in your head. It’s easy for others to criticize when they’re not the ones stepping up. Sometimes, they do it because they see your effort and it reminds them of their own inaction. Instead of rising with you, they’d rather pull you back. Don’t fall into that trap. Stay focused. Keep building. Keep learning. Keep growing. You are creating a stronger, better version of yourself every single day. You are in the arena. A true warrior.

Most people are striving toward a goal—whether it’s getting stronger, losing weight, or improving overall health. We all want results, and in the moment we decide to make a change, we’re willing to put in the work. But here’s the problem: We often bite off more than we can chew. We go all in, realize how difficult it is, and then decide we can’t stick with such a massive change. Sound familiar? The Fix: Start Smaller Instead of diving headfirst into a complete lifestyle overhaul, focus on small, manageable steps. Momentum is key. Think of it like rolling a snowball down a hill—start with something small, and as it moves, it grows. For example, if your goal is weight loss, don’t immediately jump into an extreme diet like carnivore or keto. Instead, start by adding 30–50 more grams of protein to your daily intake. This one simple adjustment moves you in the right direction and, more importantly, is sustainable for the long haul. The same principle applies to training. Instead of pushing yourself to complete exhaustion in every workout, aim for about 85% effort. This level of intensity allows you to make progress, stay injury-free, and remain consistent over time. Consistency Beats Intensity I get it—the “all or nothing” mindset is tempting. I used to be the same way. But over time, I’ve learned that what truly matters isn’t short bursts of intensity but what you do consistently over the long run. So, take the pressure off yourself to make drastic changes overnight. Instead, challenge yourself to pick a couple of small, sustainable steps that will move the needle toward your goals. Start rolling that snowball, and before you know it, the results will come.

We all have those days, weeks, or even months when stress feels overwhelming—like a pressure cooker with no relief valve, ready to explode. Managing stress can be challenging, and many people turn to alcohol, drugs, or food as coping mechanisms. While these may offer temporary relief, they often lead to long-term negative consequences. If you're going to choose a way to handle stress, why not pick something that benefits you in multiple ways? Strength training is one of the most effective ways to combat stress, anxiety, and depression. Not only does it help clear your mind and boost your mood, but it also improves your physical health—burning fat, building muscle, increasing energy, and promoting longevity. I encourage you to take a moment and assess how you currently manage stress. If your methods aren’t serving you in the long run, consider incorporating regular strength training into your routine. The benefits will be both immediate and long term. I know making changes can be easier said than done, but you don’t have to do it alone. If you need guidance, send me a message—I’d be happy to help you get started.

Over 25 years ago, a platoon sergeant told me something that has stuck with me ever since: "Never rest on your laurels." At the time, I didn't fully grasp the weight of those words, but as the years have passed, their meaning has become crystal clear. He wasn’t telling me to ignore my past accomplishments. Instead, he was warning me not to let them define my future. It’s easy to look back and say, "I used to do this" or "I once achieved that," but if we stop pushing forward, we risk becoming stagnant. Our accomplishments should serve as stepping stones, not finish lines. This mindset has helped me continually pursue new adventures and challenges. There have been times when I’ve caught myself resting on my past successes, thinking, "That was good enough. I don’t need to push myself anymore." But then, I hear my platoon sergeant’s words echoing in my mind, and I shake off the complacency. I remind myself that there’s always another goal to chase, another level to reach. So, my challenge to you today is this: Reflect on your achievements with pride, but don’t stop there. Pick a new challenge. Set a new goal. Push yourself to accomplish something that, years from now, will make you say, "Wow, I did that." You’re not done yet. Keep striving. Keep growing. Keep writing your story. Make today count. I’ve been fortunate to experience incredible moments in my life, and I look forward to many more. And so can you. axisstrengthtraining.com

In the world of fitness and nutrition coaching, my job is to help others reach their goals. But how did I get here? Simple—I had coaches and mentors who guided me along the way, sharing knowledge that I now pass on to others. The first step to improving in any area is humility—the ability to admit that you don’t have all the answers. Growth begins when you acknowledge that there’s more to learn. The next step? Ask for help. Asking for help is not a weakness; in fact, I see it as a superpower. One of the biggest advantages I’ve had in life is my willingness to say, “I don’t understand—can you help me?”  I’ve learned so much, so much faster, simply because I wasn’t afraid to ask. And here’s the truth: most people love to help. If you take the initiative to ask, you’ll often find that the answers you need are readily available. So, here’s a simple three-step process to accelerate your progress in any area of life: 1. Admit  that you don’t know and need help. 2. Ask  for guidance from someone who has the knowledge. 3. Listen  to the advice—and most importantly, implement  what you’ve learned. Knowledge alone doesn’t create results—action does. The real transformation happens when you apply what you’ve learned consistently. If you’re looking to improve in fitness, nutrition, or any aspect of life, give this approach a try. You’ll move forward faster than you ever could through trial and error alone.