Meridian
208-955-1111
Fairview
208-955-1112
Parkcenter
208-955-1113
The Village
208-955-1114

    With so many breakthroughs in the health and fitness industry, some traditions may seem old-fashioned or irrelevant in these modern times. Technology has made it possible for a small device or smartphone application to track calories, workouts and even heart rate. While these tools are great for the experienced athlete, newcomers often make the mistake of thinking these apps can the place of a personal trainer.  That is simply not the case.

    We have the Treasure Valley’s top personal trainers who are certified and focused on working with each individual’s fitness plan and goals. With a results-oriented approach based on the Laws of Human Physiology, no app or specific website can offer you this combination of knowledge and experience.

  • Food Intake/Diet: Our trainers create a diet that centers on foods you like and results you will LOVE. Proper results start in the kitchen and are specific to the individual. An application tracking your calories is meaningless if the proper nutrition is ignored.

  • Movement/Exercise: YouTube may be full of killer workouts but you cannot benefit without proper form and worse, you risk an injury attempting an unfamiliar exercise. Axiom personal trainers take the guesswork out and coach you through each exercise so you learn the correct form and prevent injury.

  • Supplementation: Save time and money by learning from our experienced trainers which nutritional supplements are right for you and your goals. Proper supplements bridge the gap in your nutrition and accelerate results. While it may be tempting to purchase the product from a late-night infomercial that promises miraculous results trust certified experts rather than convincing TV personalites.

  • Coaching/Accountability: A gym buddy can get you through the door and social networks can provide motivation, but our trainers act as fitness mentors who work to inspire, educate, and lead you past your goals. They can be the difference in just slimming down for swimsuit season versus living a lifestlye based on healthy choices.

    We understand the importance of keeping you motivated, helping you prioritize your fitness, and inspires you to return with healthy, sustainable results - all by creating mutually beneficial relationships for both client and trainer.

    No smartphone application or fitness device can replace a personal trainer that truly cares about you and your goals. If you're unsure of whether or not you need a personal trainer, we offer free body assessments to determine if personal training is right for you.
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Axiom fitness kit header
With summer in full-force and temperatures rising every day, people are turning to local Treasure Valley businesses for reprieve and entertainment.  And as the cost of entertainment seems to be at an all-time high, we want to help you achieve your entertainment and fitness goals for less with our Summer Fitness Kit!

What is the Summer Fitness Kit? It is a compilation of coupons, gift cards, vouchers, and free items from several Treasure Valley businesses with a value of over $300! There are 500 kits up for grabs!

This year’s kits are offered between June 27 and July 10th and include items from the following businesses:

  • Big Al’s
  • Les Bois Race Track
  • The Melting
  • Yummy Meats
  • Fit Wrapz
  • Yogurtz
  • Rice
  • Falcon Crest
  • Boise Ranch
  • Smoky Mountain Pizzeria Grill
  • The Boise Hawks
  • Meridian Speedway
  • Bodybuilding.com
  • Hello Dinner
  • Palm Beach Tan
  • Roaring Springs
  • Relax Spa at Axiom
  • Axiom Fuel Center
  • Axiom Fitness

How do you get your hands on one of 500 awesome kits? There are three easy ways:

1.     Refer a friend to join Axiom

2.     Purchase 2-10 one-hour personal training packages

There's never been a better time to join Axiom or enjoy all that the Treasure Valley has to offer. Visit any Axiom club for more details, or just give us a call at 208.955.0529.
The Ultimate Urban Challenge brought 60 teams together to compete in challenges testing the body, mind, and senses in downtown Boise all in the hopes of raising money for Make-A-Wish Idaho.

"The event included nearly 30 miles of bike riding, great views of the city, and interesting challenges along the way," Dale Kjaer said. Kjaer, General Manager of Axiom, competed alongside fellow members and staff that made up four teams this year. Make-A-Wish Idaho celebrated the 5th year of the UUC by raising more money than any year previously.

uuc-1

Over $53,000 was raised to provide hope, strength and joy to children in need. Axiom is proud to be a title sponsor for the third consecutive year and of all who participated and donated to the UCC. The Village People, featuring Kjaer and other Axiom members, were recognized as the 1st place fundraising team that included the honors of the top grossing fundraiser and the largest amount of individual donors.

"I look forward to competing again next year. Make-A-Wish is a great program and to see the kid's at the event was very special", Kjaer said.

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Axiom would like to thank all the volunteers, sponsors, donors, participants, and the host Make-A-Wish Idaho on contributing to the community of Boise and the children of Idaho!
When it comes to versatility, few foods can match the power of the incredible, edible egg. Eggs are the perfect fare for breakfast, lunch, or dinner (in moderation and usually when paired with other foods). Eggs are budget-friendly, protein-packed, and low in calories.

Most of egg’s bad reputation is due to the cholesterol in the yolk. It is recommended that people with normal cholesterol levels cap their egg consumption to four or fewer whole eggs per week, and suggests that people with heart disease eat two or fewer eggs per week or use cholesterol-free egg substitutes. Because egg whites contain no cholesterol, unlimited egg white consumption is perfectly heart-healthy.

Prized for their low-calorie protein punch, eggs are an excellent snack or meal for anyone who wants to lose or manage their weight. With 6 grams of protein and only 80 calories per large egg, one hard-boiled egg can be a satisfying snack. Add a handful of fresh spinach to an egg scramble, and you have a healthy breakfast that’s bursting with nutrients. Egg whites have only 15 calories per egg, no cholesterol, and no saturated fat, which makes them an extremely diet-friendly food.

Eggs are nutrient-rich. They supply many essential nutrients, including vitamin A, and the minerals iron, phosphorus, zinc, and DHA, which is a key to brain health.

The color and the size of the egg are related to the color and the size of the chicken that produced the egg — nothing more.

Source: everydayhealth.com
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Because giving back to the community is an essential part of being a community leader and role model, we are partnering up with Make-A-Wish again this year for our annual fundraiser. We stand behind Make-A-Wish's committment to providing optimism and hope to children and families across the US. 

"Every 38 minutes Make-A-Wish® grants the wish of a child diagnosed with a life-threatening medical condition in the United States and its territories. We believe that a wish experience can be a game-changer. This one belief guides us in everything we do. It inspires us to grant wishes that change the lives of the kids we serve."

If you support this statement, you'll stop by our annual fundraiser on May 31st. We know there is strength in numbers and that's why we have put together a whole day's worth of activities suited for anyone. We will also be serving complimentary food courtesy of Rumbi Grill and Blue Sky Bagels. 

RSVP here!

MakeWishFlyer
Amber shares her transformation story with us - why she started the challenge, how she stayed motivated and how the challenge has changed her.

In the past I have lost some weight but never felt really satisfied with the results. People would tell me “you’re fine, you’re not that big, you don’t need to lose weight,” but I didn’t feel fine. I wanted to feel great, a greatness that deep down I knew I could achieve but somehow always eluded me. In the past I would become defeated, stop moving forward and gain back any bit I had worked so hard to lose. Never feeling like I accomplished anything but failure I built walls of limitations around myself. These walls made me tell myself that’s it, I’ve gone as far as I can go despite never reaching my goals. These walls made my dreams unattainable and they ran my life. I knew to truly transform, to become the person I saw in my dreams, I needed to smash though these walls and never look back.


I started chipping away at my walls slowly at first, stepping out of my comfort zone a toe at a time. I joined Axiom just a few days before the 90 day challenge began. Initially I thought just joining the gym was a big step but here was another chance to prove I could do more than I thought I could and I was surprised by how much I really wanted to do this challenge. I’m a frugal gal, but I wasn’t going to let the entrance fee be an excuse. This challenge would push me further out of my comfort zone than anything I’ve done before but I was going to do it, no, I was going to win it.

As much as I would have loved to hire a personal trainer I had just paid for the challenge so a trainer just wasn’t in the cards. Besides, this was my challenge and I was going to have to be accountable to only myself for this to work. At my initial weigh in I was given a team activity scorecard which I looked over and found that I could earn points every day by attending different classes each day of the week. I joined Axiom thinking I would get in at least one yoga class a week but I hadn’t planned on trying any of the other classes.  The thought of classes filled with all those people around me scared the hell out of me, I was sure I would look ridiculous!  But I’m a sucker for points and I’m in full on wall smashing mode now so I decided I was going to give them a try. I made it through my first Body Flow class and I actually enjoyed myself.  The instructor was great, nobody laughed at me and I didn’t feel to strange being there. Every class I tried I loved even more than the one before and in my own way it was like I had not one, but lots of trainers, each one of them happy to be there and offering support to me and anyone else who wanted it.  Some of the classes took a little bit to get used to but now not only do I feel comfortable walking into a class, I feel like there’s nowhere else I belong more and I can’t wait for them each day.

To get where I wanted I knew the classes were only going to get me half the way there, I needed to focus on my diet as well. I decided to eat clean, which to me meant eating the least processed, most natural foods I could find. I tried to eat the foods I wanted to eat and not be restrictive because I knew I would never stick with it if I felt like I was missing out on something. It became a fun challenge to find new and interesting recipes to make food enjoyable and good for me and it has forced me to think about food more than I ever have before. I attended Axiom’s food journaling seminar during the challenge and they stressed how important journaling is when you’re trying to make major changes in your body. I had tried journaling before and found it annoying and cumbersome writing down everything all the time in notebooks but, again, we’re smashing walls here so let’s try something new. I bought myself an iPhone and started trying out different apps until I found one that worked for me. Now I log everything, no guesswork needed, I know exactly how much butt I am kicking at any given meal.

winnerThe last key to my transformation was not as tangible as gym classes or food journaling, but something internal. With a husband and four kids it’s always been too easy to put taking care of them ahead of taking care of me. There it was, the highest wall of all, I had to learn to put myself first on my list. For the first time in ten years I made a dentist appointment for myself! It seems crazy to think I’ve been to the dentist hundreds of times with the kids but never found the time to take myself. To truly transform I needed to learn to put my needs above others when it counts, so I went to the dentist, no cavities by the way, and I got my teeth whitened because I’ve always wanted to and that is the only reason that matters. You see, this transformation was never just about losing weight, it was about being the person I wanted to be, the person who doesn’t accept failure as an option, the person who isn’t afraid to try, who holds nothing back and has nothing to regret when it’s over.“Many of life’s failures are people who did not realize how close they were to success when they gave up.    NEVER GIVE UP!” I would think of this quote often on my transformation when things were tough and it would help me push a little harder. It reminded me that my walls were nothing but the rubble of self-doubt and fear that I left in my wake and to look back at them now would be the only true failure. I thought how great it would be if I could inspire at least one person along the path of this transformation and I now at the end I realized I have inspired the only person that ever mattered, me. I am not the same person I was when this started, I am unstoppable, confident and fulfilled.  Thank you Axiom for giving me the courage to finish strong, I am finally the person I love being.

- Amber Mendiola

Amber lost 27 lbs, lost 6 inches, and dropped 18.3% of her bodyweight. 
Amazing transformation!











What is Ax-Fit?

 

axfitAx-Fit is a conditioning group class that incorporates a combination of intense weight-lifting, cardio, plyometrics and core development. Your new workout partners in the class will keep you accountable, and the class itself is so fun and challenging, you won't want to skip the gym ever again. If you truly want to push your limits, test your body and get in the best shapeof your life, consider joining Ax-Fit. It's now available at all of the Axiom Fitness locations at convenient times, like during your lunch break or after work. Plus, your first class is free! Just chat with an Axiom Fitness Counselor to get a pass. Click here to view your class schedules and talk to the front desk staff at your gym for more information on rates. 








 
Customer testimonials:
Eat Healthy to Feel Better

Eat foods that regulate blood sugar levels and lift your spirits. Research has shown that certain foods have the ability to boost your mood.

Fit in Fiber

To keep a stable mood, maintain your blood sugar levels. To do this you should eat foods that are slow to digest. Foods that are high in fiber such as beans, oats, brown rice, apples, and other fruits and vegetables are good choices.

Mix in Protein

Like fiber, protein can help you avoid blood sugar crashes. Some good sources of protein are chicken, fish, eggs, seeds and nuts, low-fat yogurt, low-fat cheese and milk, tofu, and peanut butter. Combining protein and carbohydrates will help slow digestion and help you maintain a healthy blood sugar level.

Skip the Sugars

Avoid concentrated sources of simple sugars such as soft drinks, fruit juices, jellies and jams, syrups, and candy bars. These concentrated sources can cause radical spikes and subsequent drops in your blood sugar levels. The swings in blood sugar can leave you feeling tired and irritable.

Go for Fatty Acids

Omega-3s, the essential fatty acids found in walnuts, flaxseed, and cold-water fish, such as salmon, are known for their ability to boost heart health because they’re mild blood thinners.


yogurt"B" Happy
The B vitamins, including B6, B12, and folic acid, play a role in the production of brain chemicals that regulate your mood. Good food sources for many B vitamins include shellfish, poultry, eggs, low-fat yogurt, and fortified breakfast cereals. Folic acid in particular, is found mostly in leafy greens.

One "D" You Want

Vitamin D helps your brain produce mood-boosting chemicals. The best food sources of vitamin D are fortified dairy products — be sure to choose no-fat or low-fat milk, cheese, and yogurt. Sunlight is also a good source of vitamin D, but limit your exposure to the sun to avoid skin cancer.

Don't Skip Meals

Ideally, you should eat something healthy every four to five hours to keep your blood sugar stable. Healthy snack choices include a handful of almonds, carrot and celery sticks, or ready-to-eat whole grain cereals.

Eat Well, Be Happy

There’s no question that what you eat affects how you feel, and a healthy diet helps you feel better. The healthiest diet is one that emphasizes whole grains, fresh fruits, and vegetables and that includes lean protein and low-fat or no-fat dairy products. Combine a healthy diet with regular exercise, and you will find it helps your mood as well as your body.

Source: everydayhealth.com
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tiredYou’re dripping with sweat. You can’t move another muscle. You just killed your workout, and feel great about it. Sure, getting to the gym is a challenge in and of itself. At least your gym partner, friend, or personal trainer can keep you accountable. What our personal trainers and others around you can’t help you with are the decisions you choose to make outside of the gym – and these are the ones that really count. 

You can run as much as you want, lift as heavy as you can, but until you dial in your nutrition, don’t expect too much to change.  So how do you find the right meal plan and actually stick with it?

1.     Avoid fad diets – we shouldn’t even have to tell you twice, but fad diets are always a terrible idea.

2.     Avoid calling it a diet – position it as a lifestyle.

3.     Don’t fall for the ‘lose weight fast’ claims supplement companies make – there isn’t a magic pill to help you lose weight and actually keep it off.

Most importantly, make sure you find the best ways to help keep yourself on track. Ways that work for others may not work for you – and that’s okay! Try keeping a food journal, either written or digital. 
fitbitIf you go the digital route, we recommend getting a Fitbit, which is a small device you can clip onto your shoe, bra, or clothing. It tracks the amount of steps taken, calories, burned, miles walked. The device also allows you to login online and enter what you’ve eaten for the day, allowing you to stay on track and make sure you’r burning more calories than you take in. If you don’t want to spend any money on a FitBit, there is a free app called MyFitnessPal; which essentially allows you to track the same things but doesn’t show what you’ve burned for the day. Regardless of what you choose – make sure it’s what is best for you!

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relaxspa

Need to de-stress and relax? Stop by the Relax Spa at The Village Axiom.

The Relax Signature Massage places an emphasis on relaxation and wellness. The therapist will incorporate long, fluid, strokes with moderate pressure and signature touches. The therapist will help you pick from five essential oil blends that are designed to aid with your relaxation and wellness. The Axiom Signature Massage will leave you feeling relaxed, recharged, and ready to take on the day. Make an appointment today with one of our certified massage therapists and discover the true benefits of a Relax Signature Massage. 


SPA MEMBERSHIP

$45 Relax - Enjoy the benefits of one Relax Spa Massage per month.
May purchase additional signature massages throughout the month at $45. For personal use only. May not be gifted.
Will receive 20% off of spa merchandise.


$60 The Relax Experience - Enjoy the benefits of one Relax Signature Massage per month followed by a one hour infrared sauna session.
One hour infrared sauna session (value $40).
Will receive 20% off of spa merchandise.
May purchase additional signature massages throughout the month at $45. For personal use only. May not be gifted.


$99 Unlimited Far Infrared Sauna - 1 one hour session per day
Far Infrared heat is required for all living things for optimum health.
The radiant heat from your Far Infrared Sauna surrounds you and penetrates deeply into your joints, muscles and tissues, speeding oxygen flow and increasing circulation. Using the Far Infrared Sauna helps to remove impurities from your cells, specifically the cells inside our fat where our body stores waste and harmful toxins such as cholesterol and heavy metals.


50 MINUTE RELAX SIGNATURE MASSAGE - $55 

Enhancements:

- 30 minutes $15
- 60 minutes $25
- Hot stones $10
- Deep Tissue $10
- 30 minute infrared sauna $10
- 60 minute infrared sauna $15

Far Infrared Sauna:

- 30 minutes $25
- 60 minutes $40

Become a Relax Member today! 

Contact us at 955-1114 or This email address is being protected from spambots. You need JavaScript enabled to view it.  







Did You Know? Healthy Behavior May Be Contagious...

healthy friends axiomResearch shows that hanging out with a healthier crowd is more likely to make you drop bad habits. A study of 3,610 people between 18 and 46 found that those who move in healthier circles are more likely to eat well and exercise more.

“The importance of social environmental influences on health-promoting behaviors such as physical activity and healthy eating has been increasingly recognized. Ours is one of the first studies to demonstrate the association of both social support and social norms with physical activity and eating behaviors,” says Kylie Ball from Deakin University, Australia who worked with a team of researchers. (Source: sciencedaily.com)

The bottom line here is that if you want to lead a happy, healthy lifestyle, you need to surround yourselves with others who are doing exactly that. This will help you create healthier eating and exercise habits. If you don't have friends that are already doing this, it is difficult to create those habits, but not impossible. You can become that friend who motivates others to better themselves. Instead of ordering nachos, get a salad. Instead of fried chicken, get baked chicken. It's all about the small changes that will impact you in the long run while setting examples for the people you surround yourself with. 




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 1129 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.
in Nutrition 281 0
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. 

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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 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.
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.
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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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