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Want to win swag for snapping sweaty selfies? Whether you’re getting your 'pump on' or putting down a post-workout protein shake, we want to see those pics!

Just tag #AxiomFitness in any of your fitness-related photos, you’ll have chance to win some sweet swag! Every month we will select a 1st, 2nd & 3rd place winner. Winners will are selected based on how their photograph relates to fitness,  Axiom gyms and how creative they are.

You can use the #AxiomFitness hashtag on Facebook, Instagram, and Twitter. Make sure your posts are public so we can see them! We will comment on your post to let you know if you've won. Also, winners will be announced in our monthly emails and across our social media platforms.

Fit

Check out all of the #AxiomFitness entries so far!

Stress is bad for your overall well-being, including your cholesterol, but small changes to your everyday routine can help reduce stress.

Sip a Cup of Tea

Black tea is rich in stress-busting antioxidants, including polyphenols, flavonoids, and amino acids.


aromatherapyTry a Little Aromatherapy

It's time to stop and smell the roses especially since they contain linalool, a chemical that helps reduce stress. So do herbs, such as lavender and basil, and fruit, such as oranges, grapes, and mangoes.

Laugh Away Stress

When it comes to stress, laughter really is good medicine. A good belly laugh triggers the production of endorphins, the brain's feel-good neurotransmitters. It also relaxes your blood vessels and increases blood flow -- the ideal antidote to tension.

Take a Walk

If stress is a constant companion, add a 20- to 30-minute walk to your daily routine. Walking and other forms of exercise help reduce anxiety.

Find a Room with a View

Next time you're overwhelmed, turn off the computer screen and look out the window instead. The more time people spend gazing at the view, the faster their heart rates drop back to normal.

Listen to Relaxing Music

Listening to mellow tunes with a slow, steady rhythm helps slow down your breathing and heart rate so you feel calmer.


happymealsEat Happy Meals

A smart diet is as important for managing stress as it is to keeping cholesterol in check. Be sure to include foods rich in omega-3 fatty acids, which may help boost your mood (along with “good” HDL cholesterol), and magnesium, a mineral that may help soothe an overactive stress-response system.








Source: Realage.com
The foundation of every successful program is making permanent changes in your lifestyle and health habits. How do you make permanent changes? Consider following these six strategies for success:


commit1. Make a commitment

To stay committed, you need to be focused. It takes a lot of mental and physical energy to change your habits.


2. Find your inner motivation

You must undertake diet and exercise changes to please yourself. What's going to give you the burning drive to stick to your plan? Make a list of what's important to you to help stay motivated and focused.


3. Set realistic goals

Make sure that your goals are SMART: specific, measurable, attainable, relevant and time-limited.


salad 4. Enjoy healthier foods

Get started by eating a healthy breakfast every day, eating at least four servings of vegetables and three servings of fruits daily, and using healthy fats, such as olive oil, vegetable oils and nut butters.



5. Get active, stay active

If weight loss is your goal, the key is burning more calories than you consume. Because 3,500 calories equals about 1 pound (0.5 kilogram) of fat, you need to burn 3,500 calories more than you take in to lose 1 pound. So if you cut 500 calories from your typical diet each day, you'd lose about 1 pound a week (500 calories x 7 days = 3,500 calories).


perspective 6. Change your perspective

It's not enough to eat healthy foods and exercise for only a few weeks or even months if you want long-term success, habits must become a way of life. Lifestyle changes start with taking an honest look at your daily routine. You have to move beyond simply recognizing your challenges — you have to plan for how you'll deal with them if you're going to succeed.


Remember that you're planning to change your life and it won't happen all at once. Stick to your healthy lifestyle and the results will be worth it.

Source: mayoclinic.com

Everyone dealing with unhealthy weight issues has that one moment in their life that sparks a need for change. For Lori Wielenga, it took a visit to the doctor’s office. Her doc told her that she wouldn’t be able to have another child if she didn’t lose weight. As though it were meant to be, Lori entered Axiom and noticed a sign screaming at her – the Axiom 90 Day Challenge! With little hesitation, she signed up for the challenge that day – the last day in 2012. It was her time to change. It was time for her New Year, new life.

loribeforeafterLori’s Motivation: It’s the Little Things
She knew it wouldn’t be easy - but her faith and close friends kept her accountable and motivated. She began picturing the life she wanted, and knew that a lot had to be changed and sustained in order to make that life a reality. Setting small challenges helped keep her motivated. She decided to do a five-mile race and finished 5 mins faster than expected, she beat her mid-way weight goal by three pounds, and she also ran a half marathon 7 mins faster than her time goal.

The Equation: Axiom Resources Made the Goal Easier to Achieve
The resources that were available to Lori through her gym membership at Axiom were definitely a great starting point. With an array of classes, great facilities, state of the art fitness equipment and much more, she knew she was in the right place. But the missing link from her success equation was a personal trainer. Not just someone to help keep her motivated, but someone who could inform her about her unique health history and infertility situation, who would potentially craft a perfect training and meal plan specific to her body.

kennyliftEnter Kenny, Personal Trainer
Lori decided to fully commit to fit and hired her personal trainer, Kenny. Kenny’s confidence in Lori, combined with his experience in personal training and the knowledge that goes along with it, were ultimately what pushed Lori to not only succeed, but to continue living a healthy lifestyle. Something Kenny said stuck with Lori – “If you really want to change, I honestly believe you can do it.” This gave her the drive to complete the challenge.

His workouts pushed her body to new limits and blast through plateaus. He took the time to meet with her, get to know her, and genuinely cared about helping her reach the goals she set for herself. Lori states that one of the very best parts of the challenge was meeting Kenny and working with him.

“My body would not be the same without his direction, guidance, and genuine care for my overall health. I will always be indebted to Kenny for everything he helped me understand about myself during the challenge and in the year that followed. I can’t sufficiently select words that describe Kenny, but they include compassionate, incredible, patient, kind, inspiring, fierce competitor, and friend.”

resultedinLori’s Transformation Resulted In…
Not just a healthier, more fit body, but also a complete life makeover. She realized that before the challenge, she was harboring emotions such as anger, resentment, frustration, holding grudges and a handful of other unhealthy emotions. By committing to making a change, she was able to surrender those feelings and move on as a healthy, whole and forgiven person. “My life all around is just better. I’ve completed physical feats that seemed unfathomable before, like running races, climbing mountains, and picking up dancing again. I can keep up with my daughter and nephews. The best part of transforming? I live my life to the fullest,” says Lori.

Lori’s Tips for People Trying to Lose Weight and Transform Their Lifestyle
1. Spend time reflecting on why you want to change. Are you overweight? Spend time figuring out why. Understand your weaknesses and blast through each obstacle you encounter. If being overweight is the symptom of a greater personal issue – resolve it! The weight will disappear.

2. Hire a trainer. Lori states that she would not have been successful without Kenny – period. She emphasizes the importance of having a fitness professional coach you, to provide you with unbiased insight and encourage you throughout the challenge. Family & friends are great; but a trainer is indispensible.

3. You have to really want it. Want it more than the Valentine’s Day dessert, more than Super Bowl nachos, more than Easter Candy, more than sleeping in on Saturday and skipping a workout, more than ANYTHING that detracts from your goal. Focus on all aspects – nutrition, training, and mental preparedness.

4. Eliminate anyone unhealthy in your life that prevents you from attaining your ultimate goal.

5. Be persistent. You won’t lose it all in one week, and you won’t drop three jean sizes in two weeks. Stay with it, be persistent, committed, and make small, gradual changes that add up to an entirely new life.

Kenny&LoriEven if you missed registration, the Axiom 90 Day Challenge happens twice a year. You can still start transforming your lifestyle- learn more about our personal trainers.
Sick and tired of the usual protein suspects? These up-and-coming protein foods will help liven up your menus and surprise your taste buds.



blacklentilsBlack Lentils. Black quinoa, black rice, and black lentils; just a half cup of cooked black lentils packs in about 12 grams of protein and 9 grams of fiber, a powerful nutritious combo that helps keep you full and energized.



kefirLow-fat or Nonfat Kefir. Kefir is a cultured milk drink that's thick and tangy (sort of like a drinkable yogurt) — and like other dairy products, it crams a lot of good nutrition into a small package. One cup of plain, nonfat kefir (90 calories) provides 11 grams of high-quality protein, 30 percent of therecommend daily value for calcium and a blast of tummy-friendly probiotics.



chiaseedsChia Seeds. They are especially rich in plant omega-3 fats, like the more popular flaxseeds and ounce for ounce, chia seeds contain more fiber and calcium than flax. Use chia seeds just as you would other seeds or chopped nuts; try them sprinkled on oatmeal, cereal, yogurt, or cottage cheese, or mixed into dips or salad dressings. Unlike flax, you don't need to grind them first because they're completely digestible in whole form.



tempehTempeh. Tempeh is a fermented soy food made from cooked whole soybeans that have been treated with cultures and formed into a dense, chewy cake. Though traditional tempeh contains only soybeans, many brands on the market today also incorporate grains, vegetables, and seasonings. A four-ounce serving of tempeh provides about 18 grams of vegetarian protein, along with an impressive 8 to 10 grams of fiber. It has a firmer, meatier texture and a stronger flavor than its more popular "soy sister", tofu. Create tasty meatless meals by substituting chopped tempeh for ground meat in tacos or chili recipes or adding sliced tempeh to a vegetable stir-fry.



quinoaQuinoa. Considered a whole grain, quinoa is actually a protein-rich seed with an impressive nutritional profile. A cup of quinoa provides 8 grams of protein, which is twice the amount found in other starches like brown rice or oats. It is also loaded with fiber, magnesium, and iron. The best news about quinoa: It's as easy to make as rice and cooks up in just 15 minutes (prepare with low-sodium broth instead of water to add more flavor). Use quinoa as a base for stir-fries, add veggies or chopped nuts to make a pilaf, or layer it with nonfat yogurt and chopped fruit for a chic parfait.



Protein is the golden child of the nutrition world right now, thanks to plenty of research showing that including protein at meals helps suppress appetite and aids in weight loss. And the benefits don't stop there: This multitasking nutrient also helps to improve focus, regulate blood sugar, and maximize strength.

Source: joybauer.com

in Nutrition 814 0

As part of the ‘Axiom ‘s Teachers! ' event in October last year, Axiom Fitness donated $675 each to the Boise School District and the Meridian School District as a result of our October new member drive in which $2.00 for every new member was designated to support local schools. During the month of the event teachers were encouraged to use the Axiom facilities for free, as we recognized the dedication and hard work teachers do for all our kids in the Treasure Valley.

 Axiom1-med“Supporting local schools and teachers is an important part of our mission,” said JP Green, president of Axiom Fitness. “We’re pleased to be able to give to the Boise and Meridian schools as a result of membership growth in October and appreciate that our new members understood that a portion of their dues was going to support Treasure Valley youth.”

Axiom is currently in the process of opening a new club as part of The Village at Meridian, which includes amenities and services that are not currently available in the treasure valley, including a virtual active cycling room, interactive touch screen cardio equipment with web access, and AxFlix, a theater room with cardio equipment that plays popular movies for exercisers to watch.

With our other locations through-out the Treasure Valley, Axiom continues to support events in our community. Be sure to check back for upcoming events with ‘Make a Wish’ and ‘Boys & Girls Club of Idaho’.

Boise AthleticsExercise - While beneficial for you physically and mentally, can be hard on the body.  To get leaner, stronger, and faster we must push ourselves to new limits and that means breaking down our muscle tissue to regrow them even stronger.  A proper workout plan will be challenging and will probably make your body sore - especially when first starting a program.  Use these tips to help recover and heal more quickly:

Eat - It is essential to have both carbohydrates and protein within 45 minutes of finishing a workout.  During this time your body is primed to refuel and recover your muscles so they are stronger and less sore the next day.  Waiting longer than 45 minutes and your body shuts down this recovery process.  Eat a protein bar, eggs and fruit, Greek yogurt, or a balanced meal after exercise.

Sleep - Our bodies recover and regenerate during sleep, not during our awake times.  Getting at least 7 hours of sleep per night is imperative to maintaining a healthy immune system and strong muscles.  Make sleep a priority in your life to feel your best.

Stretch & Roll - At the end of your workout you need to spend 10 minutes doing static stretches and using the foam roller on your tight muscles.  Strength training and cardio both break down your muscles so stretching and foam rolling are a great way to self-massage and recover.
Clean EatingHealth professionals talk a lot about 'Clean Eating' when they give advice about improving health and losing weight, but what does that really mean?  Can food be dirty?  Can our habits be unclean?  If you are looking to tidy up your diet, use these tips to make better food choices and start 'eating clean'.

1.  Reduce Processed Foods - By choosing fresh, whole foods you eliminate artificial ingredients that are man-made and likely unhealthy.  Think about your favorite meals and snacks and try to modify them so they are in their most natural state.

2.  Read Labels - You are what you eat.  If you do not know what you're eating then you will not truly know your own health.  Read the label of your most commonly eaten foods and if you cannot pronounce an ingredient then do not eat it.

3.  Eat Plenty of Plants - Filled with a bounty of vitamins, minerals and antioxidants, fruits and vegetables are nature's perfect foods when it comes to eating clean and healthy.  Just watch the sauces you slather over them and eat a variety of different colored options every day.
MeditationWellness is all about feeling good physically, emotionally, and spiritually.  There is more to living a healthy life than eating vegetables and getting in the right amount of exercise.  We all must take control of our lives and empower ourselves to make the right decisions to be happy and successful.  If you are looking to make positive changes in your life, use these tips to unleash the best you.

No More Negative Thinking

Henry Ford once said, "Whether you think you can, or think you can't, you're right."  This powerful message reiterates that our lives follow our thoughts.  Start recognizing the times when you are thinking negatively and stop yourself. 

Take Responsibility For Your Actions

No more blaming others for your failures.  Take ownership of the fact that you have control over your failures and start changing your behavior to succeed. 

Set Proper Boundaries

If you do not value your time then no one else will either.  Ask yourself if you really want to do something before committing and let go of the guilt.  You will command more respect when you have strong boundaries. 
Boise Fitness
coconut-oilIn order to to stay in the best possible shape, it is important to pay attention to nutrition and the types of things that you're eating. One product that has become popular in recent years is coconut oil.  This flavorful oil is mostly saturated fat which normally has a bad reputation for clogging arteries and increasing inflammation.  Coconut oil is different, however, because the type of saturated fat it contains is not the same as the unhealthy dairy or beef fats.  It actually improves good cholesterol levels, assists healthy thyroid function, acts as an antioxidant, reduces body fat, and is an excellent moisturizer for skin and hair. 

The best type of coconut oil to purchase is the Organic Extra Virgin Coconut Oil because it retains its natural flavor and all the health benefits of the nut.  Here are some ways to incorporate coconut oil into your life:


  • Cooking stir-fry (it has a high smoke point and will not burn)
  • As a skin lotion (use a small amount to decrease greasiness)
  • As a cloth diaper-safe diaper cream (just slather on baby's bottom)
  • To prevent stretch marks (use as regular lotion on a pregnant belly)
  • To soothe skin irritation like psoriasis, eczema or cradle cap
  • As a yeast or fungus fighter (athlete's foot!)
  • As a natural shave cream
  • To season cast iron skillets
Have a healthy week!
senior-fitnessAging ain't pretty.  Our risk of disease and dysfunction skyrocket as we age and it becomes a lot harder to lead an independent life.  Do not give up, though, as we can still make strength gains even in old age.  A new study out of Spain just demonstrated that elderly people can improve power and strength by lifting weights regularly.  

Participants in the 12-week study were divided into two groups -- strength and balance training twice a week or no exercise.  After the study, the training group raised their functional capacity, lowered the risk of falls, and improved muscle power, thereby helping prevent the natural frailty that happens late in life.  This study shows that strength training can be applied to the elderly and help improve their well-being.

Grab your granny and get moving this weekend!
liftingProper nutrition and fitness can go a long way to help you become healthier. When you are trying to care for yourself more effectively, you are going to need to keep an eye on every part of your health. By making sure that everything, including what you eat and the way that you work out, is the best regimen to work towards your personal goals. This can give you the boost that you need and it can give you the chance to get the best results possible. If you ignore the right way to do things, you may end up getting poor results. You may not see the incredible differences that you were hoping to make.

When you start a physical fitness regimen you will need to be sure that you are healthy enough to handle physical exercise. You may want to consult a doctor if you have never followed a training program or it has been many years since you have. There are many routines and different types of exercise and the type that is best for you will depend on your goals. A great place to learn great training routines is online fitness websites. Websites such as Bodybuilding.com, Livestrong and Women's Health can be a great place to start learning about the best ways to traing. When make your way into the gym, you are going to want to find something that is appropriate for you. You may want to consult the help of an Axiom personal trainer who will be able to show you how to use the equipment properly and can give you advice and feedback on your workouts.

You should also think about what you are doing for fun. There is a ton of recreation opportunities in the Boise area, and something that can get you active. If you want to give your fitness a boost, you should think about what is entertaining and what is good for your health. Choosing something that is better for your wellbeing will make a major difference. You are going to be more energized, you are going to be happier, and you are going to be healthier. Activities such as skiing, running and biking are right out our backdoor and can be a great complements to the work you're doing in the gym to help you live healthier.

Always keep in mind eating healthy as nutrition plays a vital role in the way your body looks and your overall health. Learn how to read nutrition labels and learn what your individual needs are based on your fitness goals. This will put you on the right path towards a better body. Try different grocery stores and consult nutrition experts that will be able to answer your questions. There are many grocery and food stores in the Treasure Valley where you will be able to find everything you need. Learning to eat healthily can be a big change to many people who have to reverse a lifetime of poor eating habits, but if you start eating healthier on a consistent basis you'll be amazed how much better you'll feel.

Axiom Fitness is available to help you reach your fitness goals whatever they may be. Whether your training for a sport or simply trying to live a healthier lifestyle our staff is available to help. Our fitness clubs are equipped with all the equipment you'll need to get started today. Stop by an Axiom Fitness location today to start working towards a better you!

Light The NightAXIOM is forming a team for The Leukemia & Lymphoma Society’s (LLS) Light The Night Walk, and we hope you will join us. The Light The Night Walk pays tribute and brings hope to people battling cancer.  Teams of friends, families and coworkers raise funds for LLS’s mission: Cure leukemia, lymphoma, Hodgkin’s disease and myeloma, and improve the quality of life of patients and their families.

Your help will make a difference. Please consider walking on my team and making a commitment to raising funds. Funds are raised by sending out emails (every registered walker receives his/her own online fundraising page), asking for donations, submitting matching-gift forms and holding fundraising events. If you can’t participate, then please make a donation.

To register to be on our team, Axiom, or to donate online, visit http://pages.lightthenight.org/oswim/Boise13/axiom

Here are some facts about the upcoming Light The Night Walk:

When:  Thursday, October 3, 2013

Where: Ann Morrison Park by the fountain  

Registration and Festivities start: 5:00 p.m.

Walk starts: 7:00 p.m.

Walkers carry illuminated balloons—WHITE for patients & survivors, RED for supporters and GOLD in memory of a life lost to blood cancer. 

We need your support because:
  • Every four minutes, someone is diagnosed with leukemia, lymphoma, Hodgkin’s disease or myeloma.
  • Every ten minutes, someone dies as a result of one of these blood cancers. 
  • Leukemia is the leading cause of cancer death of children and young adults under the age of 20.
For more information about LLS, visit www.lls.org  or www.lightthenight.org

Thank you for your consideration and support. We look forward to seeing you at the Light The Night Walk. 
Seniors
Muscle development happens to be a vital aspect in the context of health as well as fitness training.  Any person can benefit from strength training, no matter what their age is. If you happen to be in the mature years of your life and are looking for a great way to improve your overall health and strength, you should consider a regular fitness regimen. Strength and cardio training can have a number of benefits to the human body and will positively affect other areas of your life.

Before you start a regular exercise routine, you need to consider your own personal health and what you may or may not be capable of initially. To begin with, you should make it a point to start off with lighter weight and then work up to heavier weight. Strength training can be hard on the body and there is a risk of injury if you attempt to do too heavy of a weight before you are ready. If you haven't been into a gym for years, then it is even more important that you start with a light training regimen. You will be surprised how quickly your strength will increase over time. The more you train the stronger your body will become and your overall health will improve. Strength training works by resisting weights and machines for various muscle groups in your body. When you lift a weight, your muscles get very small micro tears and that's why you may be sore after a workout. However, as your body recovers from a workout it will grow stronger than it was initially and you will be able to lift heavier weights over time.

You may want to consider hiring a personal trainer who can design a customized training regimen that will fit your individual needs. Axiom Fitness has very experienced personal trainers that can help you with every step along the way. A personal trainer can help you come up with achievable fitness goals and can help you work towards them with a customized training and nutrition program.

Last but not the least; you should have an in-depth consultation with your physician. You should only start your fitness routine after having a thorough consultation with your doctor.  A health care professional can guide you properly and offer you invaluable suggestions in connection with your health as well as vital gym related activities and workout programs. Apart from offering you suggestions on health related aspects, they will be able to gauge your situation and suggest proper nutritional products as well as supplements which can very beneficial to energy levels and workout recovery.Remember to have fun. If you have any questions our staff is available to help with whatever we can to help you reach your fitness goals.
Fairview edited-13Men and women alike can both achieve health and fitness through dedicated exercise. Nowadays, there are many fitness centers and gyms in Boise and Axiom Fitness is proud to be one of the best. Our goal is to help the Treasure Valley reach their potential through Truth in Fitness

Nowadays, people have become more conscious about getting in shape. As a matter of fact, they have to be willing to go the extra mile just to make sure their Boise fitness goals will be achieved. For those who may not have the time to go to the gym on a regular basis due to their hectic schedules, exercise CDs and DVDs can be great alternatives and options. This can teach them with a variety of exercise and fitness techniques which are used in programs like yoga, Pilates and aerobics that can be practiced at the comfort and privacy of your home.

But these exercises are more productive and engaging when performed with a group of people you share the same goals with. When attending Axiom group exercise classes, you will be able to get assistance and feedback. You will also experience excitement and fun that you are unlikely to get if you do it alone.

If you want to get a personal trainer that can guide you through the entire process of getting fit and healthy, you can visit an Axiom Fitness location in Boise or Meridian if your schedule permits and have your progress monitored so you can keep track of the results and you can pursue more intense workouts.

You can attend yoga classes. This program is also offered at all our gyms in Boise and Meridian. It offers a gentle and more refined type of fitness regime and physical exercise that people of all ages and gender can use. Many health clubs today are offering a variety of yoga styles in their sessions and classes.

The craze for aerobics remained to be strong. This can provide heart healthy benefits to people performing them. It is known for the burn and those who are looking to attend such classes should be prepared to engage in heart-pounding and high speed physical activity.

Axiom fitness also offers many other classes which promote training and working with weights. Such classes are suitable for both men and women and are great because they can promote good health and improved strength. When working with weights, you are actually challenging yourself both physically and mentally. Weight training provides your body with stronger bones, better coordination and good balance.

Getting fit and healthy is not just about making your body look better. It is also essential to ensure good health. Regular exercise offers health benefits to the body and can keep it free from various types of diseases. Come into Axiom today and start working towards becoming a better you!



Water FitnessThe temperatures are heating up in Idaho so it is time to make sure we are drinking enough water and staying properly hydrated.  The dry heat can be deceptive because we do not sweat and dehydration can come on unexpectedly.  Keep these statistics and ideas in mind during the hot months.

  • Being 20% dehydrated can make your exercise effort seem 50% more difficult.
  • Thirst is not the greatest indicator of hydration.  Use the color of your urine to determine your needs.  It should be light yellow by lunchtime.
  • Chugging beverages decreases the absorption and increases flushing.  Sipping small amounts - like 4 ounces - is best for rehydration.
  • Humans can live for weeks without food but only 2 or 3 days without water.
  • An adult's body is 60-70% water.  The more muscle mass you have, the more body water you hold.  Muscle cells are 75% water; fat cells are 15% water.
  • Many people have low-grade headaches on a daily basis due to dehydration.
  • Water helps flush toxins, maintains body temperature, regulates digestion and improves energy.
  • A 1998 study showed that 75% of Americans show signs of chronic dehydration.
  • Mild dehydration can slow your metabolism by 3%.
Start tracking your non-caffeinated, non-alcoholic beverages and see where you can improve your hydration status.  I recommend carrying a water bottle with you at all times to make sipping throughout your day that much easier.

Fitness Supplements
At Axiom Fitness, we always are ready to say that the best way to get a toned, lean body is to add a little bit of Vitamin E (E as in exercise) to your weekly routine. However, we do realize that there is some merit to a lot of the exercise supplements that are out on the market today. The only problem is that for every nutritional supplement that is actually worth the money that you spend on it, there seems to be three or four supplements that are just not worth your time. Before you shell out any more of your hard earned money, make sure that the supplements that you are taking are actually beneficial using this quick checklist. 

Does your supplement have clinical studies that back its effectiveness? If it hasn't been clinically approved, or if it has no science to back it up, you might want to rethink buying that next bottle. Sadly, the nutritional supplement industry is not as heavily regulated and monitored as the food industry, which means that you have to rely on studies in order to determine whether or not the supplement in question actually delivers any results. No studies usually is a sign that it's a shill.

Have there been incidents involving your supplement and hospitalizations? A supplement that has been linked to hospitalizations or illness is one that you should steer clear of. Even if it is approved for use by the FDA, multiple hospitalizations linked with your supplement should be reason enough for you to stop using the supplement that you are currently using. Your health is not something that you want to sacrifice for a lean body. 

Does your supplement consist of ingredients that have been linked to weight loss, muscle building, and boosted energy? This is always a good sign! You do have to make sure that the supplements that you are taking actually contain the ingredients that they say they do – especially if your supplement comes from a foreign country with little to no regulation. Stick to established brands that have a track record of creating quality products and supplements.

Does the company that makes your nutritional supplement have a history of lawsuits, court orders, and similar problems? This is a very, very clear sign that you may be dealing with a supplement company that is involved in fraudulent marketing tactics, consumer rip-offs, or even worse. Always research the company and the product prior to spending money on a nutritional supplement. If you find signs of an unethical company, RUN! 

Dont fall for the marketing and advertising tactics of supplement companies. Supplement companies often used attractive models and biased data in their ads. Do your own research and know exactly what the supplement does and why you might want to take it before spending your money. Supplements are expensive and the last thing you want to do is be paying for something that has no benefit, or may be even harmful to your body. Also pay no attention to before and after pictures used in supplement ads. While some of them may be real, many of them are completly fabricated using photography effects and Photoshop.

Does your doctor approve of you using the supplement in question? You should never start taking a nutritional supplement without the prior consent or consultation from your doctor. Every body is different, and your doctor may be able to tell you about any issues that may arise from you taking that particular supplement. What is safe for most may not be safe for you, so always check before you start supplementing your diet. 

Do YOU feel comfortable taking the supplement? If you took the supplement before and got jittery, nauseous, or sick, don't take it again. This is a sign that you can potentially get seriously hurt from continued use of the product, so stop taking it and make a note never to buy it again. This is common sense! 

Remember, supplements only work if used is conjuction with proper diet and exercise, that's why they are called supplements. Ask any succesful athlete or fitness trainer and they will tell you that they got to where they are by following a strict diet and training regimen. Supplements have their place in fitness, but they are not the foundation to having a fit body. Taking nutritional supplements is not something that should be done without a lot of consideration and research. As long as you look before you leap, you will likely be able to stay healthy while your figure and body benefits from the supplements that you take. 

in Nutrition 338 0
Biking for fitness Boise Idaho

Starting an exercise routine can seem daunting to many people due to the misconception that it requires hours and hours of hard work to get in shape.  Sure, it takes dedication and motivation to get on, and stay on, the wagon but the benefits of exercise can be seen in short bursts throughout the week.  Taking the time to incorporate a few minutes of intense activity can boost your metabolism and cardiovascular fitness while not disrupting your normal routine.

Scientists know that regular training improves cardiovascular fitness, however, they do not know the exact specifics behind how intense the exercise should be to deliver the greatest benefit.  Recently, researchers from Norway found that three short high-intensity sessions per week can make significant differences for inactive men.  They saw a 13% increase in their fitness and a decrease in blood pressure.  Researchers warn, however, that people already in shape will not see the same fitness gains. 

This is great news for folks who are inactive and struggling to start exercising.  Grab your sedentary friends and encourage them to start moving.  

Have a great weekend, ya'll!

Are you feeling happy and healthy?  If not, take a lesson from a kid and just go with the flow.  Children tend to pay attention to their physical and emotional needs better than adults.  Try some of these ideas to make yourself feel more carefree and healthy.

Move Your Body!

Kids are always on the go and that is great for your mind, body and soul.  Turn your computer off and go for a walk - but only after you read this entire blog!  Try something fun and whimsical like hula hooping, dancing or hopscotch to make it a lot more fun.

Pay Attention to Your Body!

Are you tired?  Take a nap if you can or go to bed early tonight.  Are you thirsty?  Drink water (yes, water!)  Are you sad?  Take a moment to reflect and cry.  I guarantee you will feel better when you satisfy your physical and emotional needs.

Get Silly!

The feel-good hormones released when you laugh help reduce stress and heart disease.  Watch your favorite comedy, play a gut-busting board game, go to a comedy show or call your funniest friend.  Do what you can to laugh and you will reap the benefits immediately.

Have a wonderful and happy weekend!


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It's been a hot May so far and we hope you're staying hydrated during these 90* days.  We know it can be difficult to guzzle down the usual eight glasses of water per day but our team at Axiom has put together some tips and helpful info to keep you hydrated and healthy.

Morning

You should try and consume at least two glasses of water in the early morning when you wake up. Why? Your body is actually very dehydrated when you sleep and full of toxins.  So, drink some water to help flush those toxins and kick start your day, daily water intake needs, and metabolism.  

Meals

Drinking water before, during, and after your meals not only helps your body meet its required need for water consumption but will help move the nutrients from your food sources throughout your body.  Water is an amazing vehicle for nutrition once inside the body.  It helps get those macros inside muscles, vital bodily organs, and helps with other important physical & mental functionality.

Workouts

We hope you're outside enjoying the lovely weather and if you're under the sun make sure you have plenty of fluids.  When you're exercising your body needs water and this is a great time to drink as much as you can while you work out.  Have trouble drinking water during exercise? Try this:

- Drink water after each exercise
- Set a goal to fill up your water bottle at least twice during your workout
- Add some flavor like a lemon, cucumber, or sports supplement to your water

Hopefully these tips will help you stay hydrated and full during the next few warm months.  Remember, if you ever have any questions about your nutrition, you can always ask an Axiom Fitness staff member for help.

Stay fit Idaho!

 




Happy Wednesday Idaho!

It’s nearing the beginning of May 2013 and Axiom Fitness is better than ever!  If you haven’t already heard the fantastic news we announced last week then hopefully it will cheer your Monday up even more.  We’re bringing the Treasure Valley another location, another club to call home, another place to accelerate your fitness goals.  Coming Quarter One of 2014, the intersection at Eagle & Fairview will be home to the most advanced fitness center in the state.

The Village at Meridian will provide a fantastic location for the newest addition to the Axiom family and we are beyond excited for this to happen, and hope you are too!  We are going to be offering many great new things at this new club, and some incredible membership opportunities as well! 

To learn more about the new club and its exciting new amenities - follow this LINK and prepare yourself for 2014!

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Wellness Tips
ACHOO!  Bless you.  Does this sound familiar?  Maybe you, or someone in your family, has a cold or the flu.  Maybe your annoying coworker keeps coughing and sneezing without covering his or her mouth.  Either way, it's cold and flu season and we need to protect ourselves as much as possible.  Aside from chronically washing your hands and not touching your face, there are specific nutrients and foods that help boost your immune system and may help ward off the flu.
 
Vitamin D - The "Sunshine" vitamin is impossible to get during winter in the northern hemisphere - not that it matters due to this never-ending inversion...  This powerhouse vitamin is not easy to get through food, either.  Still, that does not mean you don't need it.  Study after study suggests that taking a vitamin D supplement may help boost your immune system.  In one study of more than 300 children, those who took daily vitamin D supplements (1,200 IU) were 40 percent less likely to get a common flu virus than kids who took a placebo.  Laboratory studies indicate that the nutrient may help immune cells identify and destroy bacteria and viruses that make us sick.  Choose Vitamin D3 cholecalciferol as it is more highly absorbable and take 1,000 IU/day. 
 
Probiotics - These healthy gut bacteria help balance out the delicate digestive system, which houses 60-70% of your immune system.  Isn't that cool?  If your digestion is out of whack your immune system will not be working at it's peak.  The result of digestive bacterial imbalance causes upset tummies and that can be caused by antibiotic use, poor food choices, a bout with illness and general bad health.  Probiotics insipire your intestines to release white blood cells which identify and attack viral invaders.  Take a supplement that has 5-10 million live active cultures and follow dosage instructions on the bottle. 
 
Garlic - Not only is this kitchen staple delicious, it is also very nutritious.  Along with warding off vampires, garlic is a health tonic due to its immune-boosting properties.  It has been shown to battle bacterial, viral and fungal infections when consumed in its raw form.  Garlic contains allicin, ajoene and thiosulfinates - three powerful compounds that help the body prevent and fight infections.  The compounds are so strong that consuming raw garlic juice is nearly as effective as Neosporin is for disinfecting minor wounds.  When applied to the skin, garlic beats topical creams like Tinactin and other antifungal agents in fighting athlete’s foot.  Evidence has been documented suggesting that people who consume large quantities of garlic on the onset of a cold will reduce the amount of time it takes them to heal.  Garlic is at its best wen chopped, left to sit for 5-10 minutes and consumed raw. 
 
Happy Friday, everyone.  Stay safe and healthy this weekend!
Hello, fit people!  I hope you are all staying warm and motivated with your health and fitness goals.  You are at an important turning point in your journey in terms of making wellness your lifestyle and not just something you will do for a few weeks until next January.  It takes a month to create a habit, "they" say, so stick with your healthy routines and believe that you can do it -- because you can!  
 
Fitness Tips

Today's fitness tips are all about your core.  This term refers to the muscles in your trunk that stabilize your entire body, prevent back pain, and maintain proper posture and mobility throughout our lives.  The core consists of your abdominals and low back, with a little bit of lats and glutes thrown in for fun.  As a good visualization, think of a corset around your body and that is what we are talking about. 
 
Core strength is very important for everday body movements like leaning over, twisting sideways, and standing upright - but it is also imperative for maintaining good posture and reducing back pain due to improper movements.  Luckily, there is nothing fancy about strengthing your core so use the following three exercises to help improve your strength, whittle your waist, and reduce back pain. 
 
1.  Glute Bridge - Lie on your back with your knees bent and feet planted flat under your knees.  Slowly tuck your tailbone, push in to your heels and lift your rear end off the floor, keeping your knees hip-distance apart.  Hold this position for 30 seconds and slowly lower yourself down to the ground.  Repeat 2 more times.  To increase the intensity, hold for a longer period of time or pick up one foot while maintaining your body position.
 
2.  Plank - Lie on your stomach with your arms bent at a 90 degree angle under your shoulders.  Tuck your toes under and use your core to lift up your body so only your toes and forearms are touching the ground.  Keep your body in a straight line from head to toe - do not hang your head (!) - and your glutes squeezed for proper form.  Hold for 30 seconds and repeat 2 more times.  Increase the intensity by holding for a longer time period. 
 
3.  Seated Rotation - Grab a small medicine ball that is of moderate weight.  (If you are at home you can use a backpack, bag of dog food, or laundry detergent container!)  Sit on your rear end with your knees bent and your back straight and shoulders relaxed.  Straighten your arms and push the medicine ball out in front of your chest.  Keeping your heels on the ground, twist to the right and touch the gound with the medicine ball.  Immediately rotate to the left and touch the ball to the gound.  Complete 20 twists (10 on each side) for 3 total rounds.  Make this exercise more difficult by picking up your feet and balancing only on your rear end while twisting. 
 
These three exercises will work the back, front and sides of your core to help improve your posture and reduce back pain.  Add them to your exercise routine and complete them 2 or 3 times per week for maximum benefit.  
 
Best of luck and have a great weekend!

Wellness Tips

Holy Snow, Batman!  I hope you are all safe and sound out there on those icy Idaho roads.  I also hope you are taking the best care of yourself during this hectic New Year's, back-to-school, winter routine time.  Part of taking the best care of yourself and your family is making sure you are meeting your nutritional goals through food and supplements.  It is especially important that you supplement your diet if you are restricting calories or your diet is not all that varied.

The nutrients we need to live, function and thrive are all found in the foods that we eat -- in theory.  There are some common reasons why we just are not meeting our nutritional goals, however.  First, we tend to eat foods that are low quality and highly processed.  The grinding, processing, and milling processes deplete food items of their natural nutrients.  Whole wheat bread, still a processed food, has many more nutrients than white bread which is processed to within an inch of its life.  Try eating foods that are as close to their natural form as possible to ensure the most nutrients.

Secondly, we repeatedly eat the same 10 foods over and over.  Think about the foods you have consumed this week.  You probably had the same breakfast at least three times, your snacks do not vary all that much, and dinners are where you likely get the most variety.  Someone a lot wiser than me once said, "Variety is the spice of life", and that is true for food and nutrition as well.  Important nutrients come from brightly-colored and vibrant foods and even if you eat orange carrots, green spinach, and red meat you will still miss out on a lot of needed nutrients.  Try eating every color of food on a daily basis.  Someone a lot richer than me once said, "Taste the Rainbow" (the Skittles tag line!), and he's right too!
 
Lastly, there is a lot of poor quality soil due to over-farming in this country.  What was once a fertile farmland has been used and abused over the decades and the foods grown are not getting nutrients from the soil anymore.  Choosing organic foods may help this aspect a bit because the organic farms are required to rotate their crops for maximal nutrients but it will not completely solve the problem.
 
 
Because of the limited amount of true nutrients coming from the foods we consume, I recommend that all my clients take a good multivitamin and an omega-3 fish oil supplement.  The multivitamin will fill in the gaps where our diets are lacking and the fish oil supplement will help decrease inflammation and improve cardiovascular and brain health.  Most drugstore brands are not the best quality and do not disintegrate in our stomachs so, in turn, they are not absorbed.  At Axiom, we carry the dotFIT brands that are high-quality and highly absorbable. 

 
If you have any questions about your multivitamin or supplement needs do not hesitate to ask our fitness professionals at all three locations.  Feel free to email me directly with personal supplement recommendations if you do not already have a trainer.

Happy Friday, everyone!  Be safe out there!
 
Weekly Tips

January is here and statistically 75% of you have a weight loss goal this year and only 20% of you will succeed.  I bet the statistics are even higher (and lower!) for those who have had the same goals year after year.  What makes us so great at setting a good intention and so bad at following through with our New Year's diet plans?  What's worse, how does it affect us physically and emotionally when we put ourselves through this battle of the bulge year after year?

Jessica Bartfield, MD, a specialist in nutrition and weight management at the Loyola enter for Metabolic Surgery and Bariatric Care says, "Dieting is a skill, much like riding a bicycle, and requires practice and good instruction.  You're going to fall over and feel frustrated, but eventually you will succeed and it will get easier."  That is really great news to hear - dieting is hard, it takes practice, you will fail likely before you succeed.  The take-away message is that you have to just keep trying.
 
There are reasons for dieting failures.  See if you fall into any or all of these categories.

1.  Underestimating Calories Consumed Each Day.  Even experts have a difficult time judging the number of calories they eat or the amount of calories in foods they are served.  The best way to get past this obstacle is to keep track of everything you are eating - including sampling, nibbling and drinking.  Find a way to track your food that you will stick with and are motivated to use.  Many people like using a free online program to track foods and the calories/carb/protein/fat numbers are automatically calculated for you.  Check out myfitnesspal.comlivestrong.com, or get set up by one of our personal trainers with our dotFIT program.  Successful weight loss clients are adamant about tracking!  (Note: When tracking food you have to pay attention to portion sizes.  Just writing down "cereal" means nothing.  Writing "2 cups Shredded Wheat, 1 cup milk" is perfect!)
 
 
2.  Not Knowing How Many Calories You Burn Each Day.  Weight loss is generally attributed to 80% diet and 20% exercise so to reduce the amount of food you take in you really need to know your baseline caloric burn.  In other words, how would you know how much to eat if you do not know how much you burn?  Most people assume they burn about 300 more calories per day than they actually do.  To lose one pound per week you need to burn off an additional 500 calories per day.  If we assume we burn 300 more then our estimation and results are just floundering.  For my clients, I recommend a combination of increased exercise and decreased food because it is easier to adhere to than just over-exercising or under-eating.  (Nothing is worse that under-eating!)  I also recommend wearing a metabolism-tracking armband.  These nifty devices track metabolism, steps taken, sleep hours, minutes of physical activity, and nutrition.  Ask your trainer or fitness director about our Exerspy armband.
 
 
3.  Trying Too Hard.  We all want to succeed in life and we definitely want to succeed at weight loss so we feel better, look better, and reduce disease risks.  Losing weight is hard (can I get an amen?) but it is a process and it can be done.  Jumping off of the starting blocks at 1,000 mph with 7 workouts a week and consuming only bird seed will ensure failure.  Take a deep breath, understand that the weight did not come on overnight so it will not burn off overnight, and get the help you need.  Start with food tracking and a meeting with a personal trainer to increase your accountability.  Slowly make progress in any manner tha works for you.  Celebrate your small successes and keep chugging along.
 
 
Don't forget that weight loss and perfect health do not happen overnight.  It takes a month to create a healthy habit so stick with it and we will see you through it every step of the way.

Happy Friday!

See what JP has to say about the direction Axiom is heading in the coming years.

Check out what JP has to say about how Axiom is better than ever!

Check out what the President of Axiom Fitness has to say when asnwering some questions asked by our members.  

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Eat This Not That!  Great idea, but what if you have three choices?

Years ago I read a book about communication.  It said to never give a sucker's choice as the only option.  What is a sucker's choice, you say?  A sucker's choice is the choice between two options that are both unappealing.  Like a visit for a root canal or a prostate exam, both are not good!  There you have a sucker's choice.

When I, as a fitness professional, see a book that helps you make a decision between two foods while dining out, I think WHY?  We have been educated about food well enough to make the right decision between two foods almost without error.  Tuna fish sandwich with an apple, or a burger and fries?  Red Robin's Ensenada Chicken platter, or their BLTA Croissant with fries?  We know the correct answers.

So the issue is making the right decision, not a lack of understanding of the best choice.  The REAL issue is that we are not given a sucker's choice on food.  This is the age of "your way, right away."  You have literally thousands of choices per mile in certain areas of the treasure valley.  Shoot, you have almost a thousand choices at the Cheesecake Factory, let alone the whole mall.

How do we make sense of this and still succeed with our weight loss goals when there are so many choices?  Embrace the gray.  What I mean is to accept that we have thousands of choices and the ability to ask for things how we want them.  If you go to a restaurant and find some foods that look good, but they are paired with something you know is not good for you and your goal, ask for what you want!  Get it your way.  

 Though it would be easier to have a sucker's choice for your weight loss goals, our society is built on options.  Embrace your power as a consumer and ask for what you want.  If they can't accommodate, go elsewhere, or give your fries away.
Eat This Not That!  Great idea, but what if you have three choices?

Years ago I read a book about communication.  It said to never give a sucker's choice as the only option.  What is a sucker's choice, you say?  A sucker's choice is the choice between two options that are both unappealing.  Like a visit for a root canal or a prostate exam, both suck!  There you have a sucker's choice.

When I, as a fitness professional, see a book that helps you make a decision between two foods while dining out, I think WHY?  We have been educated about food well enough to make the right decision between two foods almost without error.  Tuna fish sandwich with an apple, or a burger and fries?  Red Robin's Ensenada Chicken platter, or their BLTA Croissant with fries?  We know the correct answers.

So the issue is making the right decision, not a lack of understanding of the best choice.  The REAL issue is that we are not given a sucker's choice on food.  This is the age of "your way, right away."  You have literally thousands of choices per mile in certain areas of the treasure valley.  Shoot, you have almost a thousand choices at the Cheesecake Factory, let alone the whole mall.

How do we make sense of this and still succeed with our weight loss goals when there are so many choices?  Embrace the gray.  What I mean is to accept that we have thousands of choices and the ability to ask for things how we want them.  If you go to a restaurant and find some foods that look good, but they are paired with something you know is not good for you and your goal, ask for what you want!  Get it your way.  

 Though it would be easier to have a sucker's choice for your weight loss goals, our society is built on options.  Embrace your power as a consumer and ask for what you want.  If they can't accommodate, go elsewhere, or give your fries away.

ScoobyDoo Chia PetMuscles don’t grow on trees, but some muscle foods do. Whenever you think of building muscles you probably think of protein, but that’s not the only way to go. Here are a few foods that secretly do wonders for building up your muscles. 

Apples - Surprisingly enough there is actually a substance in the apple peal that promotes muscle development and the good kinds of fat. More research is being conducted on the substance but for now an apple a day might be a great idea. 

Cherries - Prepare your muscles for an intense workout by grabbing a handful of these tasty treats. Polyphenols in cherries help buffer the damage done to your cells during intense exercise. Try adding a cup of cherries to your morning smoothie or eating dried cherries mixed with almonds. 

Kefir - This fermented milk beverage has protein from whey and casein, which both contain essential amino acids your body needs to rebuild muscle tissue post-workout. It was mostly sold at health food stores but has become popular enough to be carried in most grocery stores. Make it fun by adding fruit or granola. 

Chis Seeds - Chia seeds contain a unique omega-3 called  stearidonic acid, which converts easily to the anti-inflammatory, essential omega-3 EPA to aid muscle recovery. Unlike flax seed, chia seeds don’t need to be ground. This makes it easier to mix them in to your smoothies and salads. 

Read More Here

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Bryce Hastings and Jinger Gottschall showcase Les Mills' ground breaking core research.

Watch this video to get a better idea of how to absolutely blast your core. This should give you a few ideas for new ways to train or possible modifications you can do with the exercises you've already been doing. Your core is one of the hardest areas to tone up so hopefully this research will be helpful to you. 

If you're interested in taking the next step towards advanced fitness check out our Training Options

grillingSummer is the season for grilling. Some of us like to toss everything on the grill from t-bone steaks to a variety of fruits and veggies, but beware.... Grilling can come with great risk. Follow these rules to have a healthy summer full of grilled deliciousness. 

Rule #1 - Don’t Char Your Meat

Charring proteins like meat, poultry or fish causes the formation of heterocyclic amines, or HCA’s. These chemicals can actually damage the DNA in your genes which can lead to cancer development. Take your meat off the grill before it gets black. 

Rule #2 - Feel Free To Scorch Your Veggies

Fruits and vegetables don’t release those dangerous chemicals. So if you crave that charred flavor, feel free to burn your fruits and vegetables. 

Rule #3 - Marinade Your Meat

Soaking your meat in a vinegar or lemon juice-based marinade along with herbs like mint, rosemary, or tarragon can reduce HCA formation by up to 96 percent. 

Be sure to avoid oil-based marinades, which tend to flare up when dripped on hot coals. 

Rule #4 - Cut The Fat

Most people will tell you that the fat will cook off while grilling. This is true, but what happens when it cooks off should cause some concern. When the fats drip through the grate onto the coals they release smoke that is filled with cancer-causing polycyclic aromatic hydrocarbons, or PAHs. This smoke can coat everything you have on the grill so cut off any fat you can ahead of time. 

Read More.

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They labeled this infographic "The Lazy Person's guide To Burning Calories" but we all could appreciate a few more ways to keep our calorie burn going. This is especially useful for anyone who spends the majority of their time at work sitting. Keep these things in mind on your day off or just when you are feeling like working off a little extra weight. 

You could do all of these things... Or you could just come to one of our Fitness Classes :)

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This is a guest post from our Director of Fitness, Garga Caserta


Change your set-up position to improve your core strength, balance, and mobility.

Most fitness enthusiasts, now-a-days, know about the benefits of moving away from machines and using more free weights during their weight lifting routines. What most "gym rats" don't know yet is that by changing your stance from standing to kneeling, or sitting to half-kneeling, or many other variations - you may actually challenge your balance, core strength, and flexibility far more than you would by always just sitting or standing. This post will help you understand how to use different stances to help you achieve your core building goals.

Stance Variations:


Different exercise stances are based on our own motor development:
    • Supine - this stance is the starting point, any human can simply lay down on their back, which makes it the least core challenging one during any free weight exercise.
    • Sitting - moving from a supine position to sitting can already improve core activation. More involvement from the spine, shoulder and scapula stabilizers is required, while hip and legs are out of the equation. However; when sitting with hips flexed at 90 degrees, lower back muscles are slightly stretched making it more difficult to perform over head movements (ie. seated OH Press). 
    • Kneeling - similar to sitting, but now hip stabilizers are required to work. This new requirement causes a upwards chain of increased stabilizer activation, which makes this stance more core challenging than sitting.
       
1.0 - Half-Kneeling KB Press
  •  Half-Kneeling - my favorite exercise stance; the half-kneeling position requires one knee to be down while the other is up with the front foot flat on the ground (see picture 1.0). This stance challenges your balance because of the linear alignment and little width between ground contact areas. Also, those with tight hip-flexor will be challenge by the hip separation and may develop better hip mobility . The lumbar spine is effectively stabilized by the glutes and trunk stabilizers if you "kneel tall", which allows for thoracic spine mobility development. This is the super-star of stances, making it the go-to position for rotary stability and power development exercises such as cable chops and lifts, and MED Ball throwing variations.
  • Split - also challenging on balance; the split stance can vary in difficulty by barely having the knee off the floor, which requires a great amount of leg strength and endurance, or standing tall with one foot in front of the other, in line or at a narrow stance.
  • Standing - ...
  • Standing on 1 Leg - the hip girdle, and the muscles surrounding it, work very differently when 1 foot is in contact with the floor when compared to both feet down. By centering the body weight on one leg, an increase in hip stabilizer activation occur, as well as gluteus, hamstring, and adductor participation when producing movement. It may be very beneficial for anyone suffering from chronic knee or hip pain, as most cases are caused by lack of stability in these joints.
Now take a look at your program and integrate stance variations to your exercises. This simple change may lead to far more effective training sessions, especially for those who struggle to learn complex movements. These positions allow you to focus on an area of the movement while the rest is stabilized, then progress to the next stance once the previous one is mastered. Also, the self limiting nature of some stances may keep you safe from building strength over dysfunction, which can lead to chronic overuse injuries.
 
If you would like to learn more about advance training techniques, please email me at This email address is being protected from spambots. You need JavaScript enabled to view it.  

The buzz is building all around the newest addition tot he Batman movie franchise. It seems like everyone and their mothers are excited for the soon-to-be blockbuster. We thought we would go one step further and do something for all the hardcore Batman fans out there who also happen to be fitness addicts. 

According to the Batman experts, this is the routine that Bruce Wayne would have to keep up to stay in peak shape to keep up with the crime of Gotham City. Do you think you handle these workouts?

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Sometimes we forget how impressive people really are. This video should serve as a helpful reminder that anyone can do anything!

Feel free to send us any videos of you doing amazing things via Facebook or Twitter


sports-injuryAs it gets warmer we all tend to get more active. The more active we get the more opportunities there are for us to be injured. We all know (or should know) to warm up before your workouts and to stretch and cool down afterwards. What a lot of us don’t know are the eating strategies that also help to protect your body. Here are a few of our favorites. 

The harder you train, the more you should eat. Not feeding your body enough is a great way to set yourself up for an injury. Malnutrition weakens the body on all levels. Even if you’re trying to lose weight you should manage your calorie intake as well as the quality of the calories you consume. 

Add some extra protein to your diet. A high-carbohydrate diet will give you plenty of energy but your body needs more. You also need at least 80-100 grams of protein daily, just to maintain your muscles and other soft tissues. If your only eating one protein source a day, you’re probably not getting enough. 

Get all of your vitamins, especially zinc and iron. These two nutrients are predominantly found in red meat. You can also get your dose from a daily multivitamin or a fortified breakfast. Different nutrients help your body perform in different ways. Being short on any one of them can affect your overall performance and put you at greater risk for injury. 

 

For more fitness and nutrition tips connect with us on Facebook and Twitter

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Are you a mobile addict? They weren't kidding when they said, "There's an app for everything." The good news is that there are a number of apps that help you maintain a healthier lifestyle. They cover everything from your workouts, to what you eat, to how you sleep. The three most important factors to your overall health. Check out this infographic to get an idea of the different kinds of health apps that are out there and see if any of them might be helpful to you or someone you know. 

For more fitness and nutrition tips connect with us on Facebook and Twitter

INFOGRAPHICHealthyApps 4fa02b25180eb

got-99-problems-chuck-norris-has-none

Working out can’t fix everything but it can fix some things. You might actually be surprised by how much the right exercise can help you through some of life’s many stressors. That’s why we put this guide together for you. Whether you’re stressed from work you’re dead tired every time 3 o’clock rolls around we have a workout that can help. 

Too Much Stress At Work?

Practice your yoga breathing. What does the instructor always say? Breathe into your chest, not your stomach. Your shallow breathing is a result of stress and it causes the muscles throughout your entire body to tense up. A few focused deep breathes might be just what the doctor ordered. 

Trying To Get Rid Of Your Belly?

Believe it or not, strength training is the best way to burn fat. It’s also the best way to raise the good cholesterol in your body. If you’re just starting out focus on your body’s biggest muscles. 

Tired Of Hitting The Afternoon Slump?

Get a quick, high-intensity, workout in over your lunch hour. Try either sprints or heavy lifting to get your heart pumping. The hard work releases stress hormones called catecholamines, including adrenaline, your best friend at deadline time.

More tips here. 

For more fitness and nutrition tips connect with us on Facebook and Twitter

Screen shot 2012-05-21 at 2.50.41 PMMy Passion and love for fitness started at an early age. I found that eating healthfully and exercising helped me with my training so that I could compete at my top performance in gymnastics, dancing, drill team, and cheerleading. Since being an athlete was such an important part of my life, I have continued to maintain a healthy lifestyle.

Because of the wealth of benefits that I have experi- enced, I have continued my education by receiving a Bachelor of Science Degree in Health Education and a Minor in Nutrition so that I could help others to achieve their own personal health and fitness goals. I specialize in core stabilization, strength, flexibility and balance—the the four critical components of safe body movement. I am also a Corrective Exercise Specialist. I have the ability to work with people with muscular deviations. I get great joy from knowing that I have made a big difference in my clients lives, as well as contributing to increasing their confidence and self esteem. A healthy and fit body enables people to live longer and have a better quality of life.

Cindy Peterson

Fitness Professional B.S. Health Education NASM-CPT Corrective Exercise Specialist Pinnacle In House Certification Doitfit-fitness & Nutrition Specialist Apex- Fitness & Nutrition Specialist CEC’s:

Human Movement Senior Fitness

Live Longer, Feel Better, Look Younger

The-Avengers-The-Hulk-psd82209Getting stronger isn’t easy and neither is growing muscle. Sticking to a good workout routine is a good first step but the results might not show as fast as you would like. If you want to accelerate your muscle growth and improve your overall strength, try out some of these tips. 

1. Squeeze Your Cheeks - If you flex your glute muscles while working out, especially during bench press and overhead press you will stabilize your entire torso. 

2. The Rule of 25 - 25 is the magic number for muscle gain. Try to make sure your sets and reps multiply to about 25. Configurations like 5x5 4x6 or 8x3 work well. 

3. Switch From Heavy to Light - Do lower reps with higher weight one month and then switch to higher reps with lower weight the next month. The heavy training allows your body to make even faster gains during the lighter weeks.

4. Warm Up With Heavier Weight - Work up in weight as normal on a lift to warm up, but make your last warmup set a few pounds heavier than the load you plan to use for your first work set. Just make sure to do fewer reps in your warm up than you do during your actual workout. 

5. Do Pull-Ups Twice A Day - Do one set of as many as you can in the morning and then again at night. Keep track of your max reps and push yourself to up it every 30 days. 

6. Train On Empty - The European Journal of Applied Physiology found that working out first thing in the morning on an empty stomach doubled the magnitude of muscle growth signals.

7. The Total Rep Method - Forget three sets of 10. Choose a weight you can get about 10 reps with, and aim for 30 total for that exercise. Perform each rep explosively and take as many sets as you need to get up to 30.

If you're looking to build Hulk-sized muscles talk to one of our trainers. Haven't been in yet? No problem, download a free seven day pass by filling out the form on the top of the page. 

Screen shot 2012-05-15 at 2.34.07 PMAfter my years of running, triathlons, strength training, yoga, and nutritional knowledge, I could not be in a better place to share that with others than here at Axiom. I grew up on the beach in Malibu, California where I spent most of my days swimming in the ocean and hiking in our hills. After competitively swimming in high school, I began running in college and I developed knowledge and enthusiasm for physical fitness. While raising three children and maintaining exercise and nutrition goals, I decided to follow my passion and become a Certified Personal Trainer with the National Academy of Sports Medicine. I continued my education with a Corrective Exercise Speciality. I get great satisfaction by helping clients achieve their fitness goals at any stage of their lives. By providing tailored instruction and education, I hope to empower people to stay fit and eat well so that they can enjoy life while reducing risk of disease. I am excited by the ongoing opportunities to share my perspective and experience that leading a healthy lifestyle is the key to positive energy, and longevity.

Deb Gutierrez

NASM-CPT

NASM-CES DotFit Nutrition Pro

"I just want to see how long I can keep this thing going. The easiest thing is dying. Living is a a pain in the butt" ~ Jack LaLanne

natural-weight-loss1When it comes to losing weight most of us are willing to try almost anything. Over the last decade or so there has been an incredible amount of weight loss plans or strategies brought into the public eye. We are bombarded with everything from The Atkins Diet to a cleanse consisting of lemon juice, maple syrup and cayenne pepper. There have been so many new options that we tend to forget about some of the most basic ways to lose weight. Here are a few that always have and always will work. 

1. Learn To Say No - Self-discipline is one of the hardest things to develop, but one of the most powerful tools you can have when it comes to losing weight. You may notice that once you start trying to lose weight everyone tries to keep you from succeeding. They bring in treats to the office, the kids need you to bake something for school or friends want you to go out to dinner almost every night of the week. The trick is to simply say no. Be able to be around the bad foods without having to take a bite. 

2. Eat Extra Veggies - They are low in calories and high in nutrients. What else could you ask for? A lot of them are also high in fiber so they help to fill you up before you overload on the other stuff. Here's something to think about: 100 grams of broccoli adds up to about 34 calories while 100 grams of a brownie adds up to about 400 calories. 

3. Build Up Your Confidence - Telling yourself you can't do it is losing before you even start. If you're confident that you can achieve your goals, you will. Start with smaller goals and as you achieve them you will build the confidence you need. Think of confidence as momentum. If you have some speed built up ahead of time the mountain will be a lot easier to climb. 

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Screen shot 2012-05-09 at 1.21.52 PMI view fitness as a lifestyle, something long term and routine. Some days I don’t quite get to it but I know it’s necessary and is now a way of life. It’s just something I do! My background is in Physical and Health and have been a teacher at nearly every grade level. I’ve coached volleyball and basketball, been an aerobics and kickboxing instructor (back when they called it that!). I stayed at home to raise my two boys and found a niche in substitute teaching but now I have found what I truly want to be when I grow up! I enjoy pushing my limits and want to empower others to find their own limits and then rise above them! I’ve called myself many things... a mother, a wife, a teacher, an athlete, a black belt in karate...now I’m a Fitness Professional and it fits! I feel a little selfish because I get this wonderful opportunity to come here every day for a chance to show people how valuable setting, achieving and maintain personal goals can be! The great thing is, these goals can continually change and reach into every aspect of life, creating new adventures every day!

Laurie Smith

BS Physical Education and Health NASM, CPT NCCPT , CPT DotFit Certified Nutrition Specialist

“You only live once, but if you do it right, once is enough.”

Mae West

If you haven't noticed yet, we have brand new Axiom apparel for your every day enjoyment. We put some intense research and development to come up with apparel that actually makes you feel better, faster, stronger and even more fun! Don't believe us? Watch the video below to see how much fun our models had when they tried on some of our new stuff.

P.S. Incredible dance skills not included. 

 

Click here to check out some great photos of our new apparel!

Screen shot 2012-05-01 at 1.41.09 PMWe found a great article from Woman's Health on how sleep, or lack there of, is directly related to weight gain. We thought it would be nice to share some of those with you. For some people, it's easy to let your sleep take the back seat. You figure if you're eating healthy and working out you don't have much to worry about, especially when it comes to weight gain. Here's why that's wrong

Sleeping less means you burn less - A recent study showed that people who are running on little to no sleep use as much as 20% less energy. That means your body is holding on to five times more of the calories you consume. 

Sleeping less usually means you eat more - The same study showed that women who were sleep deprived ate an extra 329 calories and men consumed an extra 263 more. It also showed that sleep deprived subjects are more likely to snack late at night and to go for the high-carbohydrate snacks. 

Sleeping less increases your cravings - Insufficient sleep raises the levels of ghrelin, the hormone that tells you to eat. Ghrelin's job is to increase your appetite to promote fat production and make your body grow, which is usually the last thing we want to happen. 

Sleeping less tells your body to store fat - This is another example of ghrelin at work. It reduces the number of calories you burn while increasing your glucose production. It also tells your body to hold on to every ounce of fat it has. 

Sleeping less means you have more time to eat - When you really think about it, the longest you go without food is when you're asleep. If you don't sleep you find yourself with more time on your hands. Pair that problem with the increased cravings and you've got a recipe for gaining extra weight. 

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First, watch this...

Now, think about how easy it is for her to do each and every one of those moves. Yoga is a great way to build strength from increased flexibility. It also helps to relieve pressure from your bones and joints. Before you try any of those more advanced moves from the video above you might want to try mastering the moves in the infographic below. Those different yoga positions will help you build your stability muscles and increase your flexibilty to relieve stress your back may be feeling. If this is something you may be interested be sure to check out our Yoga and Body Flow classes. 

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