Eat Clean, Be Lean
 
To Be Lean or Not To Be Lean…It’s YOUR CHOICE!
If you have been reading my emails about our ECBL Challenge then you know the opportunity is for the taking to final get the lean, strong body you desire!
This challenge is perfect for ACTION-TAKERS who once and for all want to take control of how they look and feel!
Are you that person?
Still not sure if the ECBL Challenge is for you?
Then, I ask you to come Saturday 7/7 at 9am to learn how it will all work!
Seeing is BELIEVING! Owe it to yourself to make a step in the right direction and decide for yourself once you understand what it takes to Be LEAN!
Send us an email to axiomhealthfitness@gmail to let us know you will be attending!
Eat Clean, Be Lean 6 Week Challenge!
It’s all about how you look and feel!
No need to fear the scale on weigh-in day because your success will be shown by your BEFORE and AFTER pictures!
Pictures Don’t Lie…Seeing is Believing!
Proof in the program and your commitment to eating clean and giving 100% effort in our group training classes will yield the body your desire!
Photos will be produced by Black Dog Studios to ensure you look your best!
This is not your ordinary weight loss challenge!
If you are ready to make a COMMITMENT and TRUST in us then this ECBL Challenge is for YOU!
Eat Clean, Be Lean Challenge Kicks Off SATURDAY JULY 7TH @ 9:00AM.

During the kick off you will have your before picture and measurements. We will teach you the power of the proven food plan that will get you lean is rapid time!
Cost: Non-members & trial members: $347.00  Members: FREE!
 
Send us an email: axiomhealthfitness@gmail.com

Subject: Sign me up for the ECBL Challenge!

The time is now to get the body you desire!!!
Luke, John, and Shelly
AXIOM Health & Fitness
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Why Metabolic Finishers?

As you may or may not know, interval training is far superior to “steady-state” cardio for
fat loss. If you don’t know what interval training is, it’s basically short bursts or
intense exercise followed by active recovery. For example, on a stationery bike,
you would increase the resistance (or level if you will) pumping your legs and
effort for 30 seconds, followed by 60 secs of going at a casual pace for recovery
with little to no resistance. This can be anywhere from 6-15 rounds, depending
on the fitness level, goals, etc.,etc. I won’t bore you with the geeky, science stuff,
but I promise you… interval training kicks long cardio in the butt. Plus, it’s much
faster. Would you rather do 15 minutes of cardio, or an hour? Yeah, I thought so.

What is the purpose of intervals or Metabolic Finishers?

When it comes to fat loss, diet is the #1 factor, hands down. If your nutrition is
not in order, than you’re not going to experience good results, now matter how
awesome the program is. With your nutrition in place, a solid exercise program
along with intervals or “finishers” will allow you to shed fat at a good pace. That’s
not my opinion. It’s scientifically proven. Again… no geeky science stuff. But
the bottom line is that if you hop on the treadmill and watch episodes of Three’s
Company for an hour, you’re not going to burn nearly as many calories as
interval training. Let me explain. But first, did you see that episode where
something was misunderstood and they had to hide stuff? That was a good one.

If you were to compare caloric burn of steady-state cardio for an hour with
interval training (say 15 minutes for example), on paper, it looks like steady-state
cardio wins. But here’s the deal: Steady-state cardio doesn’t do a lot once you
are done. Intervals, however, have been scientifically shown to help you burn fat
for hours upon hours after you do it. So, you get a better return on your
investment as far as time. Plus, you save around 45 minutes! There is also research that shows that steady-state cardio can increase your appetite.
Talking about a poor choice of exercise… just sayin’.

But wait, it even gets better. What if we did “interval” training with exercises?
What if we have “recovery periods”, along with bodyweight movements or even
resistance exercise for that matter? Would we burn even more calories? Yep.
You guessed right. A good example is doing intervals on the treadmill. What are
we working? We’re working legs. But the upper body is not getting much
stimulation. So, what if we supersetted push-ups with body squats, followed by
some rest? We not only have “interval training”, but we are working more
muscle, thus giving us more of a caloric burn. Nice, huh?

This is why at AXIOM we use Metabolic Finishers. So, on your strength days add Metabolic Finishers at the end of your workout to keep the fat burning torch hot! Also, replace your long boring cardio sessions with interval training or Metabolic Finishers. You will preserve muscle, keep your appetite at bay, and cut your time in the gym. Finally, Metabolic Finishers are great for when your crunched for time or your looking for an off day workout.

So here are some Metabolic Finishers you can try out today:

Treadmill Sprint/Bicycle Crunches:
Sprint for 30 sec on treadmill
Followed by bicycle crunches for 30 sec
Do this for 10-15 minutes with as little rest as possible.

The Lunge and Lungs:
Do the following circuit twice, resting for 60 secs between supersets
1A) Run or use any cardio equipment at a pace or level that you can only sustain
for 1 minute (if doing a bike, please use the resistance and not speed… this will
prevent overuse injury in the hip flexors)
1B) Bodyweight Walking Lunges (10 ea – 20 total), rest 20 secs
1C) Run or use any cardio equipment at a pace or level that you can only sustain
for 2 minutes
1D) Bodyweight Walking Lunges (10 ea – 20 total), rest 20 secs
1E) Run or use any cardio equipment at a pace or level that you can only sustain
for 1 minute
1F) Bodyweight Walking Lunges (10 ea – 20 total)

The Mountain:
Do the following 4 times, resting for 30 secs between sets. Do it as follows:
Set 1 = 40 ea
Set 2 = 30 ea
Set 3 = 25 ea
Set 4 = 20 ea
1A) Mountain Climbers (40 ea, 30 ea., 25 ea, 20 ea)

Make it easier
Set 1 = 20 ea
Set 2 = 15 ea
Set 3 = 10 ea
Set 4 = 5 ea
You can adjust the # of reps based on your fitness level (this might take some
experimenting)

We have some great information for you from Eric Cressy @ Cressy Performance!

All of us take our hands for granted unless you suffer from arthritis, carpal tunnel syndrome, or broke a finger. Dysfunction and pain in the hand can make daily activities a struggle.

So if you want to decrease pain in your hand or increase performance the info below will help you.

Anyone who has ever broken or burned a finger will tell you that you just don’t appreciate how much you use your hands until you don’t have access to one for a bit.  Obviously, you partially lose your ability to do things – but what many folks might not appreciate is that you also lose some of your ability to sense things, as the hands contain a tremendously amount of sensory receptors relative to the rest of the body.  In fact, the tiny folds in our skin on the fingertips that comprise the fingertip are there because they increase the surface area of the hands – which allows us to get more sensory receptors where we need them.  Cool stuff, huh?

Why then, do we not give the hands any love when it comes to soft tissue work?  We’ll foam roll our hip flexors, lats, and other large muscle groups (which are certainly valuable), but we’ll ignore one of the most sensory-rich parts of our body – and one that is constantly active (and overused, in some cases) throughout the day.  We grip, type, and flip people the bird – but we never really pay attention to soft tissue quality in this region…until today, that is.

If you look at the structure of the hand, you’ll see that it has a large fascial, the palmar aponeurosis (we’ll call it the palmar fascia to keep things simple).  This structure has an intimate relationship with the muscles/tendons and ligaments of the hand, and serves as a link between the forearm and fingers.

Based on the size alone, you can see that it has plantar-fascia-caliber importance even if it isn’t weight bearing.  You see, of the five muscles that attach via the common flexor tendon on the medial epicondyle at the elbow, four cross the wrist joint and palmar fascia on the way to the hand, where they work to flex and abduct or adduct the wrist, and flex the fingers.

Loads of people have tendinopathies going on up on the medial elbow (Golfer’s Elbow), but they only work on this spot (called a zone of convergence).  Meanwhile, the soft tissue quality might be just as bad further down at the wrist and hand, adding tension on an already over-burdended common flexor tendon.  Think about it this way: if you had a pulled hamstring up by your glutes, would you only work to improve tissue quality at that spot, or would you work all the way down to the posterior knee to make sure that you’d improved some of the poor tissue quality further down as well?

Below, massage therapist and Cressey Performance coach Chris Howard talks you through two different ways to work out the kinks in the palmar fascia and surrounding regions, but keep in mind that it’ll always be more effective to have a qualified manual therapist do the job – and that’s certainly someone you should see if you have any symptoms whatsoever.

So give this a shot and let us know how much better you hands feel!

 

 

Email us axiomhealthfitness@gmail.com if you have any questions or concerns.

Being over weight by 10,20, or even 30 pounds can have detrimental effects on your body including — INFLAMMATION!!!

Inflammation has been linked to developing chronic diseases in the body. By adopting a sound workout and nutrition routine you can lower inflammation in your body.

Plus by adding Krill Oil (Omega 3 Fish Oil) will help you burn fat and lose weight.

OMEGA 3 FATS

From lowering cholesterol to improved blood sugar control, omega-3 fatty acids may be the MOST important nutrient you need to include in your daily routine.

Now, there may be another feather in omega-3’s proverbial cap.

For people with increased risk factors for developing chronic disease, omega-3 fatty acids may prevent or decrease your risk factors.

Granted, there are factors that you can’t control.

Family history, gender, and age are all risk factors that you are UNABLE to change.

However, conditions like physical activity, diet, and weight loss are risks that you CAN control.

Controlling your weight may significantly decrease your risk for developing chronic diseases.

Being overweight by as little as 10, 20 or even 30 pounds,  may lead to significant metabolic damage to the cells of your body.

And this weight may significantly increase inflammation.

Inflammation may be the start of many chronic diseases.

However, omega-3 fatty acids may be a POWERFUL nutrient to include in your diet.

Confused?

Give me a minute to explain…

The TRUTH About Omega-3 and Weight Loss  
Being overweight by as little as 10, 20 or even 30 pounds may increase inflammation and lead to significant metabolic changes.

This inflammation may increase your risk for developing chronic diseases, mostly heart disease.

Omega-3 fatty acids have been known to promote better heart health, better blood sugar control, and even FAT LOSS.

Including omega-3 fatty acids and a healthy diet, may promote weight loss and FAT LOSS.

The use of ultra-potent Krill oil may increase your omega-3 fatty acid intake.

And this may increase fat loss and promote a healthier metabolic profile.

Don’t you owe it to yourself and your health?

To maximize your workouts you need to how to properly fuel your body to have the right amount of energy during the workout and recover your muscles to prevent soreness and damage.

Pre-Workout Fuel:

Your body needs to be properly fueled with the right combination of carbohydrate, proteins, and fats in your blood stream. It is critical to have this fuel in your body prior to a vigorous training session. If you don’t you run the risk of fainting, feeling nausea, drop in blood sugar, muscle damage, and headache.

Your food plan for the day should revolve around your workout. If you train in the morning you must have something in your system. Don’t run on an empty stomach.

  • 30 minutes prior to training: gel pack, half banana, or carbohydrate/electrolyte drink (coconut water)
  • 60-90 minutes prior to training: yogurt/cottage cheese with fruit, tbsp natural nut butter
  • 2-3 hours prior to training: meal packed with protein, grains, and veggies

Post Workout Fuel

What happens in your body after your workout is just as important as what happens during.
In fact, it’s almost more important because you can’t stop what’s happening in your body
during your workout, but you can control what’s happening after.

Unlike a car engine that stops using gas after your drive is over, your body continues to use body fuels after your exercise session has completed.

Your body keeps moving, repairing, and replenishing immediately after you’re done
exercising. Also, the damage you caused to your muscles during your workout continues to be damaging for several hours afterwards. That’s why your muscle soreness is not felt until the next day or the day after that because it takes time to set in.

If you fail to take in the right combination of nutrients right after your workout, your body
doesn’t have the tools necessary to stop this muscle damage and begin refueling your
body’s energy stores.

But, many people take this window of opportunity for granted and miss out on one of the
most important times to refuel, repair and regenerate your body.
Eating correctly after your workout also helps with fat loss.

Two Important Nutrition Principles of Post-Workout Recovery

There are two major nutrition principles that influence how you recover and repair after a hard workout:

  • The timing of what you eat
  • The composition of what you eat

Timing: After your workout, there is only a short period of time that you can properly activate your body’s repair and rebuilding processes. If you don’t eat the right foods at the right times after you exercise, your muscles will be in a constant state of breakdown and your fuel stores will not be adequately replenished. This will leave you too sore and too tired to exercise again anytime soon (like tomorrow or even the next day).

This “window of opportunity” has been shown by some of top sports nutrition researchers in the world to occur between 15 minutes and 45 minutes following your exercise session.

This is because your muscles are most receptive to nutrients at this time. They’ll take up
nutrients as quickly as a child will eat chocolate! And that’s fast!

Instead of sending nutrients to fat cells for storage, your muscles will quickly use these
nutrients to repair, rebuild and make you feel energetic again.

However, after 60 minutes, your body’s ability to replenish the glycogen you used and muscle protein you damaged is greatly lost. And by lost, we mean it’s gone and it’s going to take you at least twice as long to recover after your workout then it would if you took in the right nutrients at the right time.

Another important aspect of nutrient timing is stopping your blood glucose levels from dropping. If your blood sugar drops because you waited too long to eat (more than 45- 60 minutes) after exercise, you’re going to be cranky, shaky and incredibly hungry. So hungry in fact that you might not want to stop eating when you get started!
And if you can’t control what you’re eating, or eat more than you need, you’re not going to win the fat loss battle. Sure, you may gain muscle, but it’ll be covered by a thick layer of fat.

Composition: By “composition” we’re referring to both the type of food you should eat after you exercise and the amount. As you know now from reading the first section of this report (even if you just read the summary), your body mostly uses carbohydrate during your workout for energy.

So, one of the most important fuels for you to replace is carbohydrate.

But it can’t be just any carbohydrate. It has to be carbohydrate that can be absorbed by the body fairly quickly, and in turn, initiate a release of insulin from your pancreas.

When quick-digesting carbs are eaten, and a lot of insulin is released within 15 to 30
minutes after exercise, your body can store twice as much glycogen as it could if you ate an hour or more later.

It also can stop muscle protein breakdown dead in its tracks and start the process of muscle protein repair.

If you wait too long to take in nutrients after exercise, you’ll actually lose muscle protein in addition to other proteins in your body, like metabolic enzymes. And, that’s not what we want.

How to refuel and recovery your body after a workout:

  • 15-30 minutes after workout must have a recovery drink
  • 60 minutes after drink have a small meal with protein(nuts, yogurt, cottage cheese) and carbohydrates ( fruit, veggie)
  • 90 minutes after that have a well balanced meal protein (fish, chicken, steak) carbohydrate (grains & veggies)

Click the image below for an easy, effective recovery drink while on the go!

Follow these guidelines and you fuel your body properly. You will gain muscle and lose fat!

Feel free to email axiomhealthfitness@gmail.com if you have any questions or concerns.

Everyone has their own definition of exercise or working out. Some go out for a run or bike ride, hit the gym, play a pick up basketball game, join a group exercise class etc. These are good ways to improve your fitness, but is it the most effective way?

Exercise can be defined several different ways.

1. Activity: the state of being active involving action or movement.
Activities include running, playing, biking, gardening, climbing, camping, yard work.

2. Workout: a practice or exercise to test or improve one’s fitness for athletic     competition, ability, or performance. Workouts include going to the gym, playing a sport.

3. Training:  the act, process, or method one follows to reach a desired level of fitness with purpose. Individual follows specific program with a trained professional. Training involves working with a personal trainer following a protocol to maximize results.

4. Conditioning: the process of training to become physically fit by a regimen of exercise, diet, and rest; also : the resulting state of physical fitness.

These are 4 modes of exercise you can choose from to reach your goals. We provide training and conditioning to help our clients with fat loss, total body strengthening, and nutrition.

We offer 2 Group Training Classes:

METABOLIC CONDITIONING (MC) & TOTAL BODY STRENGTH (TBS).

METABOLIC CONDITIONING (MC): These classes are timed based using circuits of full body movements moving in multiple planes of motion increasing the heart rate for the work interval and then allowing recovery between exercises. The primary goal is to push the intensity, increasing the heart rate for a short period of time to get the metabolism revving.

Some examples of common exercises we use are kettlebell swings, speed squats,and medicine ball slams. We utilize total body, compound movements whenever possible. HIIT Training and Tabata’s are some of the methods we use to get a metabolic response.

HIIT Training: High Intensity Interval Training, is our primary form of interval. The idea is to have a high level of effort in the form of a burst. This allows for maximal effort and the rest is incomplete meaning the client will not fully recover in between sets. This provides a combination strength and cardiovascular benefit.

Tabatas: Named after professor Tabata stating that the work to rest ratio is 20:10. This is called a negative interval. The rest is less than the work period. Any number of combination can be used like 30:15, 45;10, etc. Tabatas can be done as a whole group or circuit style.

TOTAL BODY STRENGTH(TBS): These class are set up the complete opposite of MC. The goal of this class is pure strength. We use a strength training method called Escalating Density Training which means we have a set time period and do set reps of each exercise going through each exercise for the reps specified as many times as a client can. These classes are set up for specified time period and more importantly, a specified repetition range. Due to the fact that the number of repetitions is our primary stimulus, we do not change the number of repetitions.

A class maybe set up for 3 different exercises, which are chosen from the strength end of the training spectrum such as Kettlebell Deadlifts, Jungle Gym Pushups, and Bent Over Dumbbell Rows. These exercises will be performed circuit style for 4-8 reps for a 10 minute time period. The rest periods are not constant which means the client may rest at any time for any amount of time. We can manipulate the protocols by changing the number sets, load of the tool, and rest periods. This allows for several different ability levels to attend the same class and get similar responses from the stimuli.

It is our recommendation that our clients complete 2 Metabolic Conditioning and 2 Total Body Strength classes per week to reach maximum results.

Feel free to email axiomhealthfitness@gmail.com if you have any questions or concerns.

Guest post by Laura Gainor

After 1 week of the 90-day challenge, I am already feeling a lot better. I have done a great job sticking to the customized food plan from Life Without Pain and have worked out at AXIOM 5 times in the last 10 days.

My husband and I have a plan to each take turns watching baby Clara in the mornings so that we can each get to the gym. Well, today we had an obstacle that didn’t allow us to stick to our schedule. Brian had an early morning meeting at the office and then came home this afternoon with the flu. So instead of being able to go to the 6PM AXIOM group fitness class, I will be doing a at-home workout to make sure I stay on my plan!

Do you have schedule conflicts that get in the way and then you decide to just skip out on your workout? If that’s the case, just do this workout at home so that you stay on track!

AXIOM Fitness is excited to announce some updates to our group exercise classes! Get Fit Boot Camp is no longer! These classes will be renamed METABOLIC CONDITIONING and TOTAL BODY STRENGTH. The days of boot camp are coming to an end so we are staying ahead of the curve. You are now entering the world of group training and conditioning. We needed to cancel all future class reservations to make the new schedule. This is the only way it could be done. We appreciate you taking the time and effort scheduling your classes ahead of time. You can reschedule your classes by 7pm Tuesday 1/10/12. We appreciate your understanding.

For those of you enrolled into the Youth Athlete Development Program we canceled the 3pm classes.

We switched to this format to give you more insight and preparation for the class. We need to have a balance between high intensity and strength training. This will also allow you to show up more than 2-3 times per week. We want everyone to be able to get 2 Metabolic Conditioning classes and 2 Total Body Strength classes in each week.

What can you expect at these classes:

Metabolic Conditioning (MC): The focus for this class will be similar to the boot camp style workouts you have become accustomed too. These classes will be high energy, lots of moving, heart rate will jump up and down, burn lots of calories,and you should sweat a lot 🙂

Total Body Strength(TBS): The focus for this class is to load the body with heavy weight, low reps for each exercise, & longer rest periods. Basically the exact opposite of MC. TBS will train the muscle to adapt & grow more rapidly. We need muscle growth in order to raise your resting metabolic rate (burn more calories doing nothing). Each TBS class will end with a Metabolic Finisher. This will rev up your metabolism and make sure you get the most out your workout.

We are truly excited to be able to offer the best in training and conditioning. Stay tuned to the next AXIOM University email this week where I will dive deeper in to the explanation of MC and TBS.

Train Hard! Eat Smart!

AXIOM Health & Fitness and Life Without Pain teamed up to launch the New Year’s Resolution Challenge, giving our clients the ultimate challenge to start off 2012 on the right foot. The challenge goes from January 2nd until March 31st. The challenge consists of a workout plan taking group training classes, bi-weekly support groups to help you stay on track and a customized diet plan.

I, Laura Gainor, have been a client of AXIOM’s for over a year. I started with a Groupon, taking the 30-day challenge and immediately became addicted to the group fitness classes and felt like a much better person. So now, after having a baby 1 month ago, I was excited to kick off the 90-day challenge and help myself get back in shape!

I will be blogging right here every week or so letting all of you know how the challenge is going, track my results, share my diet plan meals and give you an inside look at the AXIOM Fitness group classes.

My goal is to shed 20 pounds by the end of the challenge. On March 24th I will also be a bridesmaid in my brother-in-law and future sister-in-law’s wedding, so I have the ultimate goal of looking good in that bridesmaid dress!

My customized diet plan from Life Without Pain: 

Morning Meal
Cooked Cereal + Oil + Nuts
1 c. Berries
1 Boiled Egg

Snack
2 servings of category 1 vegetables

Mid-Day Meal
Protein
Dairy
Oil
Lentil
Veg #1

Snack
Fruit + Cheese Slices

Evening Meal
Protein
Grain
Category #2 Vegetable
Oil

Evening Snack
NONE

Water/Drinks
Water
Tea

Activity/Exercise
AXIOM Group Fitness Classes
Reconnect & Rejuvenate
Walking/Swim

Relaxation/Sleep
7-8 Hours (Reality – with breastfeeding these hours will not be in a row:)

January 6th Workout at AXIOM:

Welcome to AXIOM University: School of Fitnessology. We are committed to bring you the latest information in the fitness industry. It’s our belief if we educate you and expand your knowledge about fitness and nutrition you will achieve greater results.

All of us at AXIOM have a wealth of knowledge, education, and real world experience when it comes to bringing you the best fitness experience possible. We would love the chance to be able to reach out to as many people as possible and share with you the most cutting edge information available to date.

You have many options and resources to turn to when it comes to learning more about fitness and nutrition. We would like to think you would come to us first because this is what we do every day. We love learning about all aspects of fitness and strive to incorporate only the best training and nutrition principals into our programming.

We will steer you into the right direction and will answer all your questions. This is an open forum for everyone who wants to gain more knowledge and information. We want you to email us your questions, concerns, and any topics you would like to learn about. Email us at getfit@axiom-fitness.com

Every week you will receive an email from AXIOM University on various topics that you will be able to incorporate into your life. So, please take advantage of us and let us help you achieve optimal fitness.

Are “Healthy” Foods Sabotaging Your Results?

Did you know that even “healthy” foods can be a problem for some people? There are certain foods-and it’s an individual thing-that once you start eating them, it’s very hard to stop.

For many, it’s pasta. Sure, you’ll cook the 100% whole wheat variety and sit down to a “healthy” meal, but unless you specifically portion out the amount your going to eat, you can easily end up downing half the box or more.

You see, if you’re not careful, “healthy” can easily turn into a massive calorie overload sent straight to your waistline.

These foods-those “Pringles” once-you-pop-you-can’t-stop foods-are what we refer to as “trigger foods” and if you’re going to consume them, you need to do so with a little bit of caution.

Here are just a couple trigger food tips:

1. Only consume trigger foods as an “individual” meal, not with the family. This allows you to cook (or reheat) an individual portion, and not be tempted by a huge serving bowl in front of you.

2. If you are cooking one of your trigger foods as a family meal, measure out a single portion and remove the serving bowl from the table. Tell your significant other “I’m not having seconds; hold me to it.” A little accountability goes a long way.

3. Never eat trigger foods directly from the box/bag/container. Always measure out a specific portion and then store the rest.

Put those 3 tips in place and you’ll avoid having a “healthy” food as the pitfall of getting great results.