Ascend Education & Personal Training

• • • • • •
Online event by

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!

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

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🔥 Also the latest unpublished study 👇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.

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

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 👌🏻

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 👏
.
Time to crack on with L3 Personal Trainer Qualification, followed by his CPD's and his L4 Qualifications 💪

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.
.
Above all else though? Become a master at your craft! Know your subject inside out, learn daily and deliver effectively... Please!

Slow down your eating... A reminder to us all! 💕

#Repost @livevitae
• • • • • •
It’s not ALL about the food you consume l BUT more about HOW you consume your food with the environment!
—
There is way too much focus on certain nutrients, food combinations, timings, calories, macros etc. Whilst important to some degree.
-
How you consume them is extremely important!
Digestion begins with your 🧠 brain first.
Sensory signals such as smell, sight, texture, taste and even the environment will influence the nutrient absorption and how you feel.
—
Mindless eating, especially in our current circumstances now of being at home, with the luxury of laptops, tv, mobiles and etc being easily accessible to distract and forget about eating hygiene.
—
Eating hygiene is about being present.
Setting yourself up and your environment for optimal health. The brain sends signals to the neuroendocrine system housed in our gastrointestinal tract.
If this first signal is impaired how are we possibly going to assimilate and digest anything.
What this might lead to is:
Constantly feeling hungry
Feeling bloated
Not being consciously aware of what your putting in your body
Stimulated by artificial blue light increasing which increases blood glucose levels
Dysbiosis - with lack of stomach acid, bile and the possible opportunity of pathogen bacteria leading to SIBO, parasites etc.
—
Try to be more mindful when eating.
Take your time.
Create a safe place to eat.
Remove technology
Say gratitude or grace
Chew adequately
—
You’ll be surprised what a simple method will have on your health.

A reminder for us all! 💕


• • • • • •
It’s not ALL about the food you consume l BUT more about HOW you consume your food with the environment!
—
There is way too much focus on certain nutrients, food combinations, timings, calories, macros etc. Whilst important to some degree.
-
How you consume them is extremely important!
Digestion begins with your 🧠 brain first.
Sensory signals such as smell, sight, texture, taste and even the environment will influence the nutrient absorption and how you feel.
—
Mindless eating, especially in our current circumstances now of being at home, with the luxury of laptops, tv, mobiles and etc being easily accessible to distract and forget about eating hygiene.
—
Eating hygiene is about being present.
Setting yourself up and your environment for optimal health. The brain sends signals to the neuroendocrine system housed in our gastrointestinal tract.
If this first signal is impaired how are we possibly going to assimilate and digest anything.
What this might lead to is:
Constantly feeling hungry
Feeling bloated
Not being consciously aware of what your putting in your body
Stimulated by artificial blue light increasing which increases blood glucose levels
Dysbiosis - with lack of stomach acid, bile and the possible opportunity of pathogen bacteria leading to SIBO, parasites etc.
—
Try to be more mindful when eating.
Take your time.
Create a safe place to eat.
Remove technology
Say gratitude or grace
Chew adequately
—
You’ll be surprised what a simple method will have on your health.
—
Share or tag anyone who hoovers down their food! Ryan ✌🏽❤️

Slow down your eating... A reminder to us all! 💕 #Repost @livevitae • • • • • • It’s not ALL about the food you consume l BUT more about HOW you consume your food with the environment! — There is way too much focus on certain nutrients, food combinations, timings, calories, macros etc. Whilst important to some degree. - How you consume them is extremely important! Digestion begins with your 🧠 brain first. Sensory signals such as smell, sight, texture, taste and even the environment will influence the nutrient absorption and how you feel. — Mindless eating, especially in our current circumstances now of being at home, with the luxury of laptops, tv, mobiles and etc being easily accessible to distract and forget about eating hygiene. — Eating hygiene is about being present. Setting yourself up and your environment for optimal health. The brain sends signals to the neuroendocrine system housed in our gastrointestinal tract. If this first signal is impaired how are we possibly going to assimilate and digest anything. What this might lead to is: Constantly feeling hungry Feeling bloated Not being consciously aware of what your putting in your body Stimulated by artificial blue light increasing which increases blood glucose levels Dysbiosis - with lack of stomach acid, bile and the possible opportunity of pathogen bacteria leading to SIBO, parasites etc. — Try to be more mindful when eating. Take your time. Create a safe place to eat. Remove technology Say gratitude or grace Chew adequately — You’ll be surprised what a simple method will have on your health.

What a wonderful overview of Fascia. Humans, horses, the concept is exactly the same! Worth a read x

Fascial fun working on creating education.🤓

💡Fascial manipulation is a manual therapy the requires a good working knowledge of anatomy and physiology.

💡Fascia and muscle act as the rigging that allowed the body to remain vertical.

💡Fascia spirals in and out, this spiral arrangement of collagen fibers allow for movement with out loss of stability.

💡Superficial fascia blends with deep fascia in the distal limb it acts as a mechanical and thermal cushion . This gliding movement hides the tension that takes palace in the deep fascia.

💡Deep fascia is formed by connective membranes that form sheets over the muscles, it forms sheets for nerves and blood vessels and surrounds organs. It binds all the structures together.

💡In some areas the deep fascia duplicate itself to form the deep laminate especially around the spine and vertebral muscles

💡Epimysium is deep fascia that encloses a single muscle , these structures then subdivide into muscle bundles

💡The body’s fascia is arranged in plains.

💡Fascial depth is created embryological through development when it stats to fold in on it self so even though we have fascial plains it all started from a single plain.

💡Fascia is anchored at boney stations or attachments ,where fascia fibers, muscle epimysium or tendon are integrated or continuous with the periosteum of the bone or the collagen matrix of the bone.

💡Most of these bone attachments have communication with the next fascial attachment bone on the superfical plain rather then the deeper plain.

💡Fascial plains regularly interweave joining or splitting from each other.

💡These place of splitting or interweaving require the body to make choices in force transmission depending on posture and activity.

💡Some of theses attachment bones are areas where force vectors meet and cross over creating multi tugs forces around the bone.

💡We can use bone position and orientation to showers us the dominating tug.

💡As a therapist it is vital to know and understand which bones in the horse are particularly subject to these force vectors

💡When we talk about articulation we are generally referring to bones. Meaning an area where two bones or bone and cartilage attach for the purposes of motion.
Soft tissue need to articulate in the same way allowing for a sliding motion between structures and tissue, fascia articulates.

❤️💛💗💚🧡💜💙🤍
❤️💛💗💚🧡💜💙🤍

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!
.
💚 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.
.
🖤 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.
.
💚 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.
.
💛 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...)!
.
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!
.
Slow and steady wins the race Xx

• • • • • •
West Kirby

B E H I N D • T H E • S C E N E S...⁣
Coaches do (a lot of) admin too!⁣
⁣
When you hire a Coach you’re unlikely to consider the amount of time and work that goes into preparing for your programme outside of any face-to-face contact sessions.⁣
⁣
That said, you probably 𝘴𝘩𝘰𝘶𝘭𝘥 know there is far more to this process than many people usually appreciate, and it’s much of 𝘵𝘩𝘪𝘴 additional workload that’s calculated into the fees you pay.⁣
⁣
When I’m not delivering sessions, on client calls or looking after my own heath & well-being you’ll find me assuming the above position 👩🏼‍💻 because it’s what’s required to create a truly personalised service for each client.⁣
⁣
The reality is, training sessions and nutritional programming are only a few pieces of a much larger puzzle 🧩 which means, in order to highlight any blind spots and address them, your Coach should be asking questions, reviewing feedback and monitoring performance and behaviour.⁣
⁣
If you’re paying for a Personal Training service and the only time you see or hear from your Coach is during contact sessions you may need to consider whether what’s being provided is actually aligned with the outcome you desire.⁣
⁣
As the recent poll on my stories this week has proved, it’s often not an issue with doing exercise or a complete lack of knowledge that keeps people stuck, but more their ability to be consistent and compliant with the process (and ultimately, overcoming 𝘵𝘩𝘪𝘴 is what you want to be paying your Coach for).⁣
⁣

Now this is what you call a food pyramid 💕


• • • • • •
Many of us are used to thinking about diets as something we do short term without much enjoyment, but I designed the Pegan Diet not to be something we go “on” and “off” of -- The Pegan Diet is rather a way of life. ⁣
⁣
The goal is not to be perfect, but to follow a simple set of principles that can help us stay healthy. It’s about doing your best and letting go of food stress and anxiety. ⁣
⁣
I want you to eat real, whole foods. Sometimes that means following a recipe, and other times that means using what you have to make what you can. As you become more familiar with the Pegan Diet, shopping for the right foods and creating your own healthy meals will become second nature. ⁣
⁣
Remember, that true health isn’t just about losing a few pounds or about the absence of chronic disease, it’s about feeling good, showing up, and giving your highest gifts to the world.⁣