Ascend Education & Personal Training

Hi! I'm Becs... I'm a mum of 2, a wife to my husband, Shaun, and an Offender Learning Lecturer for HMPS. Here you'll find content relating to mental, physical and spiritual well-being.

Inspiring you to "show up" every day Xx

Operating as usual

05/02/2021

@cell_workout
• • • • • •
Online event by @princes_trust_midlands

Want to boost your fitness and motivation with fun and engaging sessions in the comfort of your own home?

Join our 2 week course Get Started with Fitness Birmingham - a mix of fun morning workouts and afternoons learning about the theory of fitness, nutrition and goal-setting, delivered in partnership with .

This is a great programme for all young people, especially those interested in a career in fitness, to:

✍️ Take part in a range of amazing workouts with top trainers
✍️ Learn more about the theory of exercise and it's links to better wellbeing
✍️ Motivation
✍️ Changing your mind set about working out
✍️ Nutrition
✍️ Self discipline
✍️ Get mentored support to improve your chances of finding work with top tips on how to write a stand out CV and ace interviews
✍️ Also - get the chance to apply for a Development Award to help you progress into work or training.

The Prince's Trust is a youth charity, so this course is free to young people aged 16-30 living in Birmingham, not currently in full time work, training or education.

There is a Taster Day on 24th February to give you a feel for what you can get out of this course, and the programme itself will run from 1st - 12th March.

To find out more & sign up, please contact:

Amelia McMahon
07483342236

Or freephone 0800 842 842
9am - 9pm, 7 days a week
or drop us a message with any questions!

24/01/2021

I know I'm biased, but this girl! Our Lily feeds her good bugs such amazing, nutritious foods. She enjoys her sweeter treats too, but as she puts it... "I've fed my good bugs, so that they can beat the bad bugs"!

At 6yrs old, she balances her meals, understands what each food group does for her body, and listens to her body when it talks to her!

We could not be prouder of her 💕

Petition: Prevent gyms closing due to a spike in Covid 19 cases 14/10/2020

Petition: Prevent gyms closing due to a spike in Covid 19 cases

From a fellow coach Sam O'Sullivan over in Wales:

We were inspected yesterday by the Covid Police and they were extremely happy with the the system we have in place

If you think gyms should remain open for people’s physical and mental health please sign this petition

If you’re unsure consider this:

UKActive published this study:

https://www.ukactive.com/news/fitness-and-leisure-sector-reports-covid-rate-of-0-34-per-100000-visits-since-reopening-in-england/

🔥 22 million gym visits resulted in ONLY 78 Covid cases

🔥 This means that Uk gyms show ONLY 0.35 cases per 100,000 visits

🔥 Also the latest unpublished study 👇

https://www.bbc.co.uk/news/uk-england-derbyshire-54464470

🔥 Gyms are ONLY showing a 1.7% of cases, however restaurants have a higher rate of 9.6% cases, which is a reason this petition should be signed

We will lose a lot more people to other illnesses should people stop training for 6 months 👍

Petition: Prevent gyms closing due to a spike in Covid 19 cases In the event of a spike we would like you not to close gyms as a measure to stop any spread of Covid. Also for gyms to not be put in the same group as pubs in terms of risk or importance. Gyms are following strict guidelines and most members are following rules in a sober manner.

Photos from Ascend Education & Personal Training's post 12/10/2020

Choose one thing from each of these boxes today... I'll be going for a walk, playing with my babies, celebrating small wins and eating dark chocolate! Amongst other things, of course 💕

Shared by Hannah Charman, originally from March for Science - Canberra, Australia x

22/09/2020

@gavinattorre sharing some brutal truths!! 😜

• • • • • •

My Best Fat Loss Tip

It’s not sexy

It’s really simple

But it works

Fu***ng show up

Where do you think you will be in 12 months time if you consistently lost 0.2-0.5kg per week?

It doesn’t look a lot when you look at the scale or measurement

Compounded over time and it’s a massive amount that will change your life 👌🏻

I can post the most detailed programs that spout to churn through X amount of calories in 30-40 minutes

But

If you aren’t showing up to do them......it’s absolutely pointless 🤷🏻‍♂️

The main thing we have focused on with my guys in our group is

Accountability 🔥

Everyone knows what they have to do each day to maximise their time

They each check in and let us know what went well and what could be better

That way we can make tweaks to help the progress flow

Get some way of holding yourself accountable to something

It can be a daily journal or calendar 🗓

Get a training partner that you need to show up for and support each day🙌🏻

Or

Reach out to someone that can map everything out and hold you accountable to your goals each day 👌🏻

14/09/2020

Some pointers for Rack Pulls 💕

13/09/2020

Always great to wake up to another email confirming a learner has officially passed! On this occasion, they've passed their L2 Fitness Instructor Qualification with @ptacademy 👏
.
Time to crack on with L3 Personal Trainer Qualification, followed by his CPD's and his L4 Qualifications 💪

04/09/2020

Summed up perfectly for the auditory learners out there! It's time to raise standards.

@theptcoach

04/09/2020

As a tutor/assessor of fitness instructors and personal trainers, I can't emphasise enough the importance of being present with your clients on the gym floor. These points are the minim any trainer or coach should be adhering to. Our industry is so important to the world at this moment in time - let's raise the standards!
.
🟨 O B S E R V A T I O N
Observe their movement patterns, make note of weaknesses and biomechanical complexities. Watch for certain tell tell signs that they are reaching the desired intensity (e.g. facials, closing eyes).
🟩 Ensure you demonstrate any movement that either needs tweeking or is something they have not done before. At least 5 full, silent reps. Visual learners need to concentrate on watching without words.
🟨 L I S T E N
Listen effectively to what they are saying and remember what they've told you! As their coach you will take on many roles. You need to truly care and invest time and in each individual.
🟩 Continually check learning with your clients. As their coach they should be learning from you each session, becoming independent and gaining knowledge / experience.
🟨 L A N G U A G E
Speak their language. Consider whether they use positive "towards" language, or negative "away from" language for example. Using the words they use, speaking the way they speak, will help you, help them to remain motivated.
🟩 Auditory learners will need simple instructions with minimal demo's. Give them the detail verbally, followed by the demonstration (talking throughout).
🟨 P H Y S I C A L
If appropriate, be hands on... Place fingers on muscles that the client needs to focus on. For example, touch the lower traps or encourage depression of the shoulders during a lay pull down.
🟩 Be present! Put your phone, food and drinks in your locker and ensure you are not distracted by other members. Focus on your client fully. You may well need a tablet or notebook for records and session plans, or a timer for timed activities. If using a phone, ensure its on aeroplane mode until you're finished with your client.
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Above all else though? Become a master at your craft! Know your subject inside out, learn daily and deliver effectively... Please!

Timeline photos 24/08/2020

❤️💛💗💚🧡💜💙🤍
❤️💛💗💚🧡💜💙🤍

Timeline photos 18/08/2020

W E I G H T L O S S / F A T L O S S
.
I was going to post a video (a rant 🙄) but thought a little and this would be much more professional!
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💚 Fat loss and/or weight loss, whether it be for health related reasons or simply to look or feel better, should be a slow, consistent and steady journey.
.
🖤 What it is NOT is a race. Unless you are wanting to stand centre stage and win a medal in a physique competition, it should NOT be aggressive, hard or fast.
.
💚 Ticking certain boxes every day, being consistent with your day to day routine, reducing stress and enjoying life are the things that will get you to your goal.
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🖤 Cutting out food groups, removing alcohol (or anything you genuinely enjoy), extreme calorie restrictions or diets may help with short term results, but may ultimately lead to disordered eating, guilt and/or weight gain.
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💚 A target of 1 to 2lbs per week is a great target for the scales. This number is evidenced to ensure a healthy, steady loss of weight/fat, and supports long term results that can be maintained.
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💛 Please do not chase any more than this per week. Yes, on occasions, you may achieve more, and some weeks you may achieve less. But there are so many factors at play, just give it time. I wake up having gained 2lbs over night sometimes - but that could be due to a bad night's sleep, or inflammation as a result of a tough gym session (not to mention hormones, nutrition, hydration, medications...)!
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Try aiming to tick these boxes each day, and you'll do you and your body proud...

🟡 Achieve 12,500 to 15,000 steps per day (to include 30 to 60min walk each day).
🟡 Get 7 to 8hrs sleep per night (yes, if that means bed at 8pm,then so be it)!
🟡 Make the right choices with the food you eat! We all know what is right from wrong.
🟡 Base meals on homeade salads, scrambles, soups or shakes. The volume comes from non starch veggies, protein with each meal, then a small portion of starchy foods and/or fats with each.
🟡 Drink plenty of water. Aim for 1L per 25kg of bodyweight. You should be peeing a lot more than you are now!
🟡 Ensure you do everything you can to reduce your stress and relax!
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Slow and steady wins the race Xx

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