Ascend Fitness + Lifestyle

Help us wish Coach Natalie a very happy birthday! 🎂

Enjoy your day Natalie!

From all of us at Ascend Fitness ❤️

A year ago, this was mostly grass.

And for years, the vegetable garden lived mostly in my head.

I loved the *idea* of having a garden. Fresh vegetables. Being outside. Growing my own food.

But I never actually did it.

Then last summer, after my foot surgery, I suddenly had something I don't often have: time.

Time to sit.

Time to think.

Time to dream a little.

One of the things I kept coming back to was this garden.

So I finally decided to stop thinking about it and build it.

Fast forward to today, and I'm harvesting lettuce, kale, peas, herbs, and more than a few zucchini. 🌱

One of the unexpected gifts has been how much I enjoy the process itself.

The watering.

The weeding.

Getting my hands dirty.

Checking on what's growing each morning.

Many of our clients at Ascend are gardeners, and I can see why. Gardening gets us outside, keeps us moving, connects us to nature, and gives us a chance to slow down for a little while.

For me, it has also become something else.

A reminder that life doesn't always have to be about working harder, climbing higher, or accomplishing more.

Sometimes it's about creating space for hobbies, learning something new, and enjoying the simple satisfaction of growing a tomato from seed.

A huge thank you to Green Experience .ca (https://greenexperience.ca) for helping bring this project to life. The raised beds have been fantastic, and seeing this space transform has been incredibly rewarding.

Now tell me...

What hobby have you always wanted to try and finally did? Or what's one that's still on your list?

🏌️‍♂️ Your golf swing might not need more practice.

It might need better movement.

Many golfers assume the best way to improve their game is to spend more time golfing.

And while practice matters, the issue often isn't technique alone.

It's the ability to move well.

Because if your hips don't rotate properly...

If your upper back is stiff...

Or if your body can't efficiently transfer force...

Your swing will eventually compensate somewhere else.

And those compensations can lead to:

⛳ Less power

⛳ Inconsistent contact

⛳ Loss of control

⛳ Aches and pains during or after a round

That's why before we focus on "golf-specific" exercises, we often start with improving movement quality.

Simple things can make a surprisingly big difference:

✔️ Thoracic spine mobility

✔️ Hip mobility

✔️ Hip flexor stretches

✔️ Cat-cows

✔️ Controlled rotational movements

✔️ Glute activation

✔️ Breathing exercises

For many golfers, even a small improvement in mobility can help the swing feel smoother and more natural.

From there, strength and stability matter.

Exercises like split squats, rows, carries, deadlifts, Pallof presses, and single-leg work help your body create and transfer force while staying balanced and controlled.

Not because they're "golf exercises."

Because they help your body move more efficiently.

And as a bonus, strength training can help reduce fatigue over 18 holes and support long-term joint health.

You don't need complicated drills or fancy gadgets.

In fact, moving well, building foundational strength, and improving mobility are often far more valuable than standing on a BOSU ball swinging a golf club.

The goal isn't just to hit the ball farther.

It's to play with less pain, more consistency, and confidence in your body for years to come.

Do you do anything off the course to improve your golf game?

Brian and I hiked Flora Peak last week and met someone new right at the trailhead.

He was hiking solo, introduced himself, and ended up joining us for the hike.

Somewhere along the way he asked what advice we'd give to someone who is newer to hiking.

Brian answered:

Take time to enjoy it.

It's easy to get focused on the summit, the distance, the elevation gain, or how fast you're moving. But some of the best parts of hiking happen when you slow down enough to notice where you are.

The other thing is be prepared.

The mountains are incredible, but conditions can change quickly. Carry the essentials, know your route, and have a plan.

You don't need to be an expert to get started, but a little preparation goes a long way.

It got me wondering...

What's one piece of hiking advice you'd give to someone just getting started?

“I'm not enough” is such a pervasive story.

Not smart enough.
Not fit enough.
Not successful enough.
Not disciplined enough.
Not attractive enough.
Not productive enough.

And yet… most of us have never actually defined what “enough” even means.

We just keep moving the target.

We tell ourselves:
“I’ll feel good about myself when I lose the weight.”
“When I’m more confident.”
“When I get more done.”
“When I look different.”
“When I finally have it together.”

But the finish line keeps shifting.

What if the problem isn’t that we’re not enough…
What if the problem is that we’ve built an identity around believing we aren’t?

Because if you constantly believe you are behind, broken, failing, or lacking, you will always treat yourself like a project to fix instead of a person to care for.

And I think this is where so many people get stuck.

We swing between self-improvement and self-criticism.
We try to earn our worth through shrinking, hustling, perfecting, proving.
We think being hard on ourselves is what keeps us growing.

But self-rejection is exhausting.

Growth doesn’t have to come from shame.
Change doesn’t have to come from punishment.
You can want more for yourself while also deeply respecting yourself now.

That doesn’t mean complacency.
It means your worth is no longer dependent on achieving some future version of yourself.

I still work on this.
I still catch myself falling into old patterns of criticism or comparison.
But more and more, I’m learning that confidence isn’t built by finally becoming “enough.”

It’s built by deciding to stop abandoning yourself while you try to get there.

-Tanja x

If you’ve been dealing with back pain, you’re not alone—it’s one of the most common reasons people avoid exercise.

But here’s the thing: the right kind of movement can actually help relieve discomfort, prevent flare-ups, and build long-term strength.

I get back pain from time to time too—usually from too much sitting, driving, or when I’ve been lifting and not keeping up with my mobility work. It’s frustrating, but I’ve learned that movement (done the right way) makes a huge difference.

At Ascend Fitness, we work with a lot of people who are nervous to exercise because of back pain. Most people don’t need to stop moving—they just need a better plan.

Here are a few things we focus on with clients:

✅ Build spinal stability
Your abs, glutes, diaphragm, and back muscles all work together to support your spine. We often start with exercises like bird dogs, heel slides, carries, and bridges.

✅ Improve ribcage + pelvis positioning
Sometimes back pain isn’t just about weakness. If your ribs are flared, pelvis is tipped forward, or you’re stuck in tension, your lower back often does too much work. Breathing and positioning drills can help.

✅ Stretch what’s tight—but strengthen what’s weak
Tight hips, stiff upper backs, and weak glutes can all contribute to low back discomfort. Mobility plus strength tends to work best.

✅ Don’t underestimate breathing
Breathing mechanics affect posture, muscle tension, and core function. Learning to breathe better can help calm an overworked lower back.

✅ Prioritize quality movement over intensity
More isn’t always better. Better is better. Slowing exercises down and improving control often helps more than just pushing harder.

Back pain doesn’t have to mean giving up on your health goals.

With the right support and approach, movement can become part of the solution—not something to fear.

If you want guidance, support, and a plan tailored to your body and ability level, our 6-Week Fit for Life Program is designed to help you build strength safely and confidently.

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

Bring-a-Buddy Month wraps up soon—this is your last chance to invite a friend and enter to WIN a free month at Ascend!

It’s easy:
✔️ They try a session for free
✔️ You both get entered to win
✔️ You’ll be helping someone take a step toward better health
Who’s your plus-one? Let us know this week and we’ll reach out on your behalf 🙌

📍 Ascend Fitness + Lifestyle | Ends May 31

A few years ago, Brittany (who behind the scenes keeps our studio sparkling clean ✨) mentioned she had a spot available with her group to do the West Coast Trail.

Lindsay’s response was basically:
“Yep. I’m in.”

That one decision turned into years of friendship, hiking together, and now adventures like their recent trip through Utah.

They hiked Angel’s Landing, the Narrows, the Subway, Fairyland Loop, Figure 8… basically a greatest hits tour of the Southwest.

And one thing Lindsay said really stood out to me:

Pictures of Utah somehow still don’t compare to seeing it in person.

Honestly, I think that’s true about a lot of things in life.

The experience is different when you actually go.

One of the hikes pushed Lindsay way outside her comfort zone. At one point on a steep exposed section, her nervous system completely took over. Even though she wanted to keep moving, her body froze.

One of the guides stayed with her and coached her through it step by step until she could move again.

And I think a lot of us know what that feeling is like.

Not necessarily on the side of a mountain… but in life.

Walking into a gym for the first time.
Joining a group where you don’t know anyone.
Going to a hiking meetup.
Travelling somewhere new.
Trying a class.
Putting yourself out there.

So many good things begin with uncertainty.

There’s a lot online these days about:
“If it’s not a hell yes, it’s a hell no.”

But honestly, I don’t think growth usually feels like a “hell yes” at the beginning.

Sometimes it looks more like:
“This is uncomfortable.”
“I’m nervous.”
“I’m not sure I can do this.”
Or simply:
“Okay… I’ll try.”

I see this all the time at Ascend.

People show up unsure… and then slowly build strength, confidence, friendships, experiences, and a fuller life because they were willing to take that first uncertain step.

One of Lindsay’s takeaways from the trip was:
“Experiences are worth more than perfect plans.”

I loved that. ❤️