Ascend Your Business

In the world of online coaching, client retention hinges on one key factor: meaningful, consistent communication. That’s why the Ascend Online Check-In Sequence was developed—to provide a structure...

Social events—whether it’s a weekend BBQ, birthday dinner, or work function—can be one of the biggest challenges when you're working towards nutrition goals. But staying on track doesn’t mean you have...

When it comes to improving your results in the gym, most people focus on training and nutrition—but there's a third pillar that often gets overlooked: sleep.

At Ascend Performance, we coach our cl...

Weight training isn’t just a physical challenge—it’s a mental game. The mindset you bring into the gym can either fast-track your results or stall your progress before you even pick up a barbell. A...

You’re not hungry… but you find yourself standing in front of the pantry again. Maybe it’s been a stressful day. Maybe you're just… bored. If this sounds familiar, you might be caught in a commo...

At Ascend, we emphasise evidence-based strategies to help you achieve lasting results. One of the most important concepts to understand is calorie balance—the cornerstone of changing your body composi...

At Ascend, we don’t believe in chasing diagnoses. We believe in uncovering root causes.

When it comes to chronic conditions, recurring injuries, or even stalled training outcomes, the reality is t...

1. Start with a Food Journal (No Apps or Spreadsheets Needed)

All you need is a diary or notebook.

Here’s what to do:

• Write down everything you eat for the next 7 days.

• Be honest. No ju

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