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  • I don't do this enough either! (Let's do this!)

    No one wants to hear this, but… 👉 Making major changes in your health and fitness takes time . That means you probably won’t see results as quickly as you want to. It also means that if you’re serious about achieving your goals, you HAVE to find a way to enjoy the process. Easiest way to do that? Make a BIG deal out of your small wins along the way! I’m serious… Your pants fit a little looser? Celebrate! Have more energy when you wake up in the morning? Celebrate! Jog a mile without stopping? Celebrate! These milestones might seem insignificant, but they’re key for keeping you going. And bonus, when ....

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  • It's time to change your RULES!

    Today you need to make a change if you don’t have a list of NON-NEGOTIABLES… You could be missing out on one of your best tools for staying on track when you find your healthy habits slipping away. Let’s say your schedule suddenly gets crazy. So you grab a takeout meal (or two)… miss a workout… and sleep takes a back seat. And before you know it, you feel back to square one. Instead, your non-negotiables can protect you from that happening in the first place. They’re something you stick to every day — NO MATTER WHAT. Here are some examples of non-negotiables: A daily walk, no matter the weather 20-mins of ....

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  • Why it's so EASY to ditch those goals...(and what to do!)

    Ever wonder why some goals seem to stick… while others disappear faster than free pizza at a college dorm? 😂 Well, if you’re like most people… You tend to spend a LOT of time thinking about what you want to achieve… But a lot LESS time thinking about why these goals really matter. That’s why this month, we’re going to dive into something that I normally only talk about with clients. It’s your core values . Because when your goals and values are in sync, magical things happen! But when they're not? That’s when things can start to unravel. To make sure you’re on the ....

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  • How to INSTANTLY gain more hours in YOUR week!!!

    What if I told you that dropping ONE habit could not only add 14+ hours back to your week… But it could also help you boost your energy, lower your stress levels, and even reduce aches and pains ? Would you do it? The habit I’m talking about is scrolling on your phone… And if you're like most people, you probably spend more time on your digital devices than you realize. These days, nearly 57% of Americans consider themselves "mobile phone addicts" and 75% of adults say they feel uncomfortable without their phones… Meanwhile, all that screen time is making us less focused, hurting our sleep, stressing us out, and taking precious time away ....

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  • Get walking...and here's how to start!

    Over 2,000 years ago, Hippocrates said, “Walks are a man’s best medicine,” — and it turns out, he was right! We now know that when we exercise, our bodies release a cocktail of feel-good chemicals like serotonin, dopamine, and endorphins. Once that feel-good cocktail gets going, you may also experience: Less anxiety Reduced symptoms of depression Feelings of relaxation Creative solutions Better focus Just to name a few incredible benefits. It doesn’t matter if you’re kickboxing, dancing, running on the treadmill or lifting weights... Movement is like pressing your brain’s ....

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  • Sleep training...adult style!

    You know those nights when you slip into bed and the sheets feel soooo good? Your body is tired, your mind is calm, and you’re perfectly set up for a great night of Zzzs. It’s the best! And then there are those nights you go to bed and just can’t get comfortable. Your muscles are tight from sitting all day, and your mind can’t seem to settle down. It seems to take FOREVER to fall asleep and when you finally drift off, you toss and turn all night long. Ugh. Not fun. Here’s the difference: (Barring any medical reasons) The nights you fall asleep easily usually follow the days you did something to EARN ....

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  • The BEST anti-aging tip! ??

    Want our BEST anti-aging tip? Stay active. I know it might not be what you want to hear, but it’s a cold, hard fact that physical exercise can slow down aging. Have you heard of “telomeres” before? They’re the protective “end caps” on each side of our chromosomes… kind of like the little caps on the ends of your shoelaces. They get shorter as we age. BUT… when scientists examined the telomere length in more than 5,800 adults who were part of the National Health and Nutrition Examination Survey… They found something REALLY interesting… Active people had longer telomeres than those who weren’t as ....

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  • What to order at the drive thru!! (your guide here!!)

    Has this ever happened to you? You’re on a road trip, or with family or friends, or maybe it’s a work trip — and you end up in the drive-thru lane… And you’re left to try to figure out the least-terrible option in just a few seconds. Never fear! I have a few tips for you today. The awesome news is that nowadays, it’s easy to order a fast-food meal that: Tastes great Keeps you on track Doesn’t leave you feeling regretful But first, I’ve got a major motivator to help you make healthy choices… instead of falling back on old habits. 👉 Think about how you’ll feel an hour ....

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  • You'll never look at food the same way again...

    I’ve been talking a lot about food lately because what you eat plays such a big role in your results (and your health). But here’s something that doesn’t get enough attention: food waste. Just a few stats: One-third of all food goes uneaten 96% of that uneaten food ends up in a landfill The average family of 4 spends $1,500 a year on food that goes uneaten But the waste doesn’t stop there. It has a HUGE spillover effect that you might not think about… All of the resources (land, water, energy, etc.) that went into producing, transporting, and storing that wasted food have also gone to waste. In a year, that ....

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  • Pre- & Post-workout Meal formula!

    Did you know that what you eat before and after your workouts can affect your recovery time, workout efficiency, and even your muscle growth? It’s true. I even recommend keeping track of how certain foods make your body feel pre- and post-workout. To help you get started, here’s my simple pre- and post-workout meal formula! PRE-WORKOUT SNACK IDEAS: → 30-60 minutes before your workout, eat a small snack with a 3:1 ratio of carbs to protein. Options: 1 slice sprouted grain bread (carb) with a little sliced turkey (protein) ½ cup brown rice (carbs) with a bit of grilled chicken (protein) 1 medium apple (carbs) ....

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