Ascend Fitness + Lifestyle

Ascend Fitness + Lifestyle Helping Chilliwack residents move better, feel stronger, and stay active for life.
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Sometimes the best recipes aren't really planned. 😋Last week I went to visit a friend on the Island and brought along so...
09/25/2026

Sometimes the best recipes aren't really planned. 😋

Last week I went to visit a friend on the Island and brought along some green beans from my garden and leftover corn.

It sounded like the start of something good.

We rummaged through the fridge, found a few more ingredients, and ended up making a REALLY good salad. We had it alongside salmon and roasted potatoes, and this one is definitely worth making again.

Charred Green Bean, Corn & Feta Salad

🥗 You'll need:
• 1 lb (450 g) green beans, trimmed
• 2 cups corn
• 1½ cups cherry tomatoes, halved
• ½ small red onion, thinly sliced
• ¾ cup crumbled feta
• ½ cup fresh basil
• Olive oil, salt + pepper

For the dressing:
• 3 tbsp extra-virgin olive oil
• 2 tbsp lemon juice or red wine vinegar
• 1 tsp Dijon mustard
• 1 small garlic clove, grated
• 1 tsp honey
• Salt + lots of black pepper

To make it:

Toss the beans with a little olive oil and salt. Cook in a hot cast-iron or heavy skillet for 6–8 minutes, until blistered and charred but still a little crisp.

Remove the beans and add the corn to the same pan. Cook for 3–5 minutes until some of the kernels are browned.

Whisk together the dressing.

While the beans and corn are still warm, toss them with the red onion and about half the dressing. Let everything sit for 5–10 minutes.

Add the tomatoes, feta and basil. Toss gently with more dressing as needed, then season to taste.

Fresh, simple, lots of veggies, and SO good.

And if you happen to have a garden producing more beans than you know what to do with right now... even better. 😂

Anyone else feel like September comes with a big “Okay… time to get back on track” feeling? 🙋‍♀️But I’ve been thinking a...
09/23/2026

Anyone else feel like September comes with a big “Okay… time to get back on track” feeling? 🙋‍♀️

But I’ve been thinking about that phrase.

Were you really off track this summer?

Or were you simply living a different routine for a while?

I’m currently in Slovenia, and my routine looks nothing like it does at home. Normally, strength training twice a week is pretty much non-negotiable for me. Right now, I’m not doing much strength training at all.

Instead, I’m hiking, cycling, travelling, spending time with family and eating differently.

I’m not off track. I’m just in a different season.

Maybe your summer had more ice cream and restaurant meals, later nights and fewer scheduled workouts. Maybe it also had more camping, gardening, walking, biking, time outside and time with people you love.

You don't need to make up for any of that.

But if you're craving a little more routine this fall, here are a few places to start:

→ Choose 2–3 anchors. What habits make you feel strong, healthy and like yourself?

→ Put them in your calendar. “I’m going to exercise more” is a wish. “Tuesday and Thursday at 5 p.m.” is a plan. This is one reason so many of our Ascend clients stay consistent—their workouts are appointments in their calendars, with a coach expecting them to show up.

→ Ease back in. You don't need to make up for missed workouts. Start where you are and build.

→ Keep something from summer. More walks? More time outside? Less rigidity? More connection? Your fall routine doesn't have to mean going back to everything you were doing before.

You weren't off track.

You were living your summer.

Take what served you, return to the habits that support you, and keep moving forward. ❤️

And if getting stronger and making exercise a consistent part of your routine is one of your fall anchors, our 6-Week Fit for Life program is a great place to start. Send us a message and we'll tell you more.

🥾 Mt. Cheam Adventure!Coach Lindsay is hiking Mt. Cheam on September 27th with a few of our Ascend members.Ascend member...
09/21/2026

🥾 Mt. Cheam Adventure!

Coach Lindsay is hiking Mt. Cheam on September 27th with a few of our Ascend members.

Ascend members: if you'd like to come along for the adventure, please reach out to Lindsay directly, either in person at the studio or by email, for all the details.

⛰️🥾 We hope to see some of you on the trail!

Just a little note: I'm scheduling this post ahead of time as I'll be away, so please connect directly with Lindsay with any questions or to let her know you'd like to join.

A bittersweet goodbye at Ascend 💛After being an important part of our team, Marc is leaving Ascend as he gets ready for ...
09/16/2026

A bittersweet goodbye at Ascend 💛

After being an important part of our team, Marc is leaving Ascend as he gets ready for his next chapter on Vancouver Island.

Marc has made an impact on so many of our clients during his time here. He’s coached, encouraged, challenged, listened, laughed—and helped a lot of people get stronger and more confident along the way.

One of the things I’m most grateful for after nearly 20 years of Ascend is the incredible people who have been part of this place. Each coach brings something different, leaves their mark, and contributes to the community Ascend has become.

Marc has certainly done that.

While we're sad to see him go, we're also excited for what’s ahead for him (and maybe a little jealous that Vancouver Island gets him now 😉).

Marc, thank you for everything you've brought to Ascend and, most importantly, for the care you've given our clients.

We’ll miss having you on the team and wish you nothing but the best in this next adventure. ❤️

Please help us send Marc off with lots of love in the comments!

A HUGE shoutout to Coach Lindsay, who just completed her first-ever ultra experience at the Golden Ultra! 🎉And this wasn...
09/15/2026

A HUGE shoutout to Coach Lindsay, who just completed her first-ever ultra experience at the Golden Ultra! 🎉

And this wasn’t just one race.

The Golden Ultra is a three-day stage race through the mountains and trails around Golden, BC.

⛰️ Day 1 – Blood: 4.6 km with a whopping 1,060 m of climbing up Kicking Horse Mountain.

🏃‍♀️ Day 2 – Sweat: The big one. 59 km with 2,300 m of elevation gain through some seriously challenging mountain terrain.

❤️ Day 3 – Tears: With two days of racing already in her legs, Lindsay finished it off with another 15.2 km and 470 m of climbing (I know that sounds short compared to the 59K day... but 15.2K is no joke!)

Lindsay spent an entire year working toward this goal, and this weekend she DID IT.

The weather was perfect, her body carried her through without injury, and she accomplished something she had poured so much time, energy and training into.

But what she’ll remember most isn’t just the kilometres, the climbing or crossing the finish line.

Lindsay arrived alone and left with new friendships and a heart full of gratitude. The encouragement, kindness and incredible sense of community she experienced throughout the weekend reminded her just how much goodness there is in people.

And she felt the Ascend community with her, too. Your messages, encouragement and well wishes helped fuel her, lift her up and keep her going when she needed it most.

Lindsay, we are so PROUD of you for setting such a big goal, committing to it for an entire year and seeing it through.

What an incredible reminder of what our bodies are capable of when we train them, trust them and give them the opportunity to do hard things.

Congratulations, Coach Lindsay! What an accomplishment. ❤️

The other day at the studio, one of our clients came in looking completely drained. You could see it in his posture, his...
09/14/2026

The other day at the studio, one of our clients came in looking completely drained. You could see it in his posture, his face, even the way he walked through the door.
He said "I don’t think I have it in me to work out today.”

And you know what? That was okay.

Instead of pushing through a hard workout, we spent the session stretching, moving gently, and practicing calm, intentional breathing—focusing on letting the belly rise and fall with each breath. By the end, his shoulders had softened, his face relaxed, and he said he felt lighter.

Here’s the thing: your nervous system runs the show. It’s not just about your muscles or your metabolism. When your body is stuck in “fight or flight” from stress, lack of sleep, or just a busy day, pushing harder doesn’t always help. Sometimes the most productive thing you can do is pause, breathe, and reset.

This is a HUGE topic—way more than one post can cover—but here are a few simple ways you can start regulating your nervous system in daily life:

✨ Slow, intentional belly breathing
✨ Gentle movement like walking or stretching
✨ Time outside in nature
✨ Prioritizing quality sleep
✨ Connecting with supportive people

The point? Fitness isn’t always about going harder. Sometimes it’s about listening to what your body needs in the moment—and honouring that.

💪 At Ascend, we believe in training smarter, not just harder. If you’re ready to feel
better, move better, and build fitness that lasts, join our 6-Week Fit for Life Program.

👉 Learn more here: www.ascendfitnesslifestyle.com/6week (link in bio)

🎉🎂 Help us wish Chase a HAPPY BIRTHDAY! 🎂🎉We’re so grateful for the energy, positivity, and passion you bring to Ascend ...
09/10/2026

🎉🎂 Help us wish Chase a HAPPY BIRTHDAY! 🎂🎉

We’re so grateful for the energy, positivity, and passion you bring to Ascend every day. Have the best birthday, Chase! 🙌🎸💪

Can we normalize the struggle?Fitness can look really polished on social media.But real life isn't always PRs, before-an...
09/09/2026

Can we normalize the struggle?

Fitness can look really polished on social media.

But real life isn't always PRs, before-and-after photos, heavier weights and perfect consistency.

Real people are navigating real things.

Cancer treatments and lumpectomies.
Parkinson's.
Hip and knee replacements.
Arthritis.
Chronic pain.
Back problems.
Injuries that don't seem to heal as quickly as they used to.
Menopause and changing bodies.
Caring for aging parents or sick partners.
Grief.
Stress.
Exhaustion.
Surgeries and medical appointments.
And sometimes simply a season of life where everything feels harder than usual.

And they're still trying to take care of themselves.

That's something I wish we talked about more in the fitness industry.

Our job as coaches isn't to take every person who walks through the door and try to mold them into our idea of what a "fit person" should be.

It's to meet the person standing in front of us.

Sometimes progress means getting stronger.

Sometimes it means modifying an exercise so it doesn't hurt.

Sometimes it's rebuilding confidence after surgery.

Sometimes it's maintaining strength through treatment.

Sometimes it's getting down to the floor—and knowing you can get back up.

And sometimes the victory is simply continuing to show up during a really difficult chapter of life.

Fitness should add to your life, not make you feel like you're failing at another thing.

You don't need a perfect body, a perfect program or a perfect season of life to belong in a gym.

You just need a place that's willing to meet you where you are—and help you move forward from there. ❤️

We'll be taking a short break on Monday, September 7 so our team can enjoy the long weekend with family and friends.We h...
09/06/2026

We'll be taking a short break on Monday, September 7 so our team can enjoy the long weekend with family and friends.

We hope you get outside, soak up some sunshine, make some memories, and take time to recharge.

We'll be back to help you move, feel, and live your best on Tuesday!

Happy Labour Day Weekend! 🍁

Charcuterie for dinner? Absolutely. 🙌We had a charcuterie board for dinner on our recent kayaking trip, and it reminded ...
09/02/2026

Charcuterie for dinner? Absolutely. 🙌

We had a charcuterie board for dinner on our recent kayaking trip, and it reminded me why this is one of my favourite easy meals for camping, entertaining or a relaxed dinner at home.

And despite their reputation, charcuterie boards don't have to be an overload of cheese, crackers and processed meat.

My formula for making one into a satisfying meal:

🥚 **Protein:** chicken or turkey, smoked salmon, eggs, hummus or a little cured meat
🧀 **Cheese:** pick 1–2 you really love
🥒 **Lots of produce:** cucumbers, peppers, tomatoes, carrots, grapes, berries or apples
🥖 **Something crunchy:** crackers, pita, pretzels or good bread
🥜 **Extras:** nuts, pickles, dips, mustard and something sweet

(On our kayaking trip, the something sweet was peanut M&M's. 😋)

But here's the part I think matters even more:

**How you eat it.**

Charcuterie boards are incredibly easy to graze from without ever really feeling like you've eaten dinner.

A cracker here. A piece of cheese there. A few nuts while you're talking. Another cracker...

There's no obvious beginning or end to the meal.

Instead, try making yourself a plate from the board. Include some protein, plenty of produce, something you really enjoy and **enough food to actually satisfy you.**

Then sit down and enjoy it as a meal.

You can always go back for more if you're still hungry.

The goal isn't to make the lowest-calorie charcuterie board possible.

It's to enjoy delicious food **and actually experience it as a meal rather than an evening of endless picking.**

And yes, peanut M&M's can absolutely make the board. 😉

Address

#102-45610 Yale Road
Chilliwack, BC
V2P2N2

Opening Hours

Monday 5:30am - 7pm
Tuesday 5:30am - 8:30pm
Wednesday 5:30am - 8pm
Thursday 5:30am - 8pm
Friday 5:30am - 7pm
Saturday 7am - 12pm

Telephone

+16043920892

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