ASN Coaching Ltd.

Home
ASN Coaching Ltd.

At Adaptive Strength & Nutrition we pride ourselves on providing a system that promotes growth and development in all aspects of health & wellness.

15/02/2023

💥NEW ASN REFERRAL PROGRAM💥⁠
⁠
In-Person Referral:⁠
✔️Receive 1 free in-person training session for every individual who you refer who signs up for a Training Membership*⁠
⁠
*Excludes Introductory Offer Sign-Ups⁠
⁠
Online Referral:⁠
✔️Receive 1 free month of coaching for every 5 individuals who you refer who signs up for a Membership**⁠
⁠
**Excludes ASN Workout Library Sign-Ups⁠
⁠
⁠ &ccoach

07/02/2023

Generally some meal prep (or planning) will be beneficial to add into your weeks. Simply planning and preparing food in advance helps us stay on track easier. It also makes decisions in time crunches (aka. you usually won’t have to make a choice when you’re rushed/hangry) easier.⁠
⁠
One Quick Tip we have for you today:⁠
⁠
For the busy person with a bigger budget - Use a meal prep service

Try different companies. There are a lot of different meal prep companies out there offering a variety of meals. Find one that fits your dietary requirements, taste preference, nutrition goals, and price range. You might opt for a local company that delivers fresh meals. Or a service that sends you all of the ingredients to cook them on your own at home.

We've used HelloFresh and Bite Me Meals - and would highly recommend both depending on what type of meal prep experience you are looking for!
⁠
Give this a try and let us know how it worked for you!⁠
⁠
⁠ &ccoach

05/02/2023

ASN Coaching is happy to introduce a special offer exclusive to amateur combat athletes.⁠ Boxing, MMA, Kickboxing, Jiu-Jitsu. whatever your discipline this is your chance to get high quality Strength & Conditioning training for the amazing value of $240/month or $30/session.⁠
⁠
What do you get?⁠
- 2 Private Sessions / week⁠
- Full Aerobic Conditioning schedule⁠
- Breath work & breathing exercises⁠
- Access to training app⁠
+ much more!⁠
⁠
- Sessions will be held at ASN HQ* (North Edmonton)⁠
- Only 6 spots available.⁠
- Minimum 3-month commitment.⁠
⁠
⁠ &ccoach

29/01/2023

WHY DO YOU WORKOUT?

Regular physical activity is one of the most important things you can do for your health. Being physically active can improve your brain health, reduce the risk of disease, strengthen bones and muscles, and improve your ability to do everyday activities.

PLUS MORE.

Share why you workout below 👇🏽

⁠ &ccoach

26/01/2023

Photos that document weight loss, added muscle, and other physical changes are all over the internet and there are lots of opinions about them. Here are...⁠
⁠
4 LESS TALKED ABOUT IMPACTS OF BEFORE & AFTER PHOTOS⁠
⁠
They reinforce weight stigma and anti-fat bias.⁠
⁠
When you see a picture of a woman with a smaller waist or bigger thigh gap and a comment stating how “so inspiring” and “great” that she looks, these kinds of comments can seem positive (like “you look great!”) but they nurture internalized fatphobia because they emphasize the idea that being thin is better than being fat.⁠
⁠
They don’t show the whole story.⁠
⁠
Another problem with before-and-after’s when it comes to bodies is that they only show two moments in time. Bodies are always changing, even the person posting the photos won’t look like their “after” forever.⁠
⁠
They put far too much value in appearances.⁠
⁠
When you ask someone how their journey is going so far, it’s important to understand that mental health issues come in many forms. Being thin doesn’t imply success or happiness—and neither does smiling in an after photo.⁠
⁠
They trigger unhealthy comparison.⁠
⁠
Before and after photos are a powerful marketing tool. With the right example, you can convince people that your product is better than what’s being offered by the competition.⁠
⁠
Think of before and after photos focused on weight loss, for example. If a group of people looking at a single photo of someone standing in a bathing suit, each person in that group might have a different reaction. But if that same photo is shown next to another photo of the same person but have a larger body, the reactions of the group looking at the photo become much more uniform. They notice the size of the person’s body in both photos before anything else.⁠
⁠
Instead of emphasizing body transformations, we should be celebrating mental health wins, strength, major life events, and accomplishments that have nothing to do with appearance and/or weight.⁠
⁠
At the end of the day, you cannot look at a body on a screen and truly understand what it's like to live inside that body.⁠
⁠
We are all beautiful at every size.

25/01/2023

💥PLEASE BE ADVISED💥

For those that may not know, Coach Brit & Coach Mike are expecting their first baby in March 2023. As such, Coach Brit is no longer able to take new in-person training Members; however is still taking Online Members!

We hope to see Coach Brit back to in-person training soon, but until a date to be determined, all new in-person Member inquires will be given to the other Coach(es) of ASN.

If you have any questions about this, feel free to shoot us a DM or comment below.

⁠ &ccoach

24/01/2023

Generally some meal prep (or planning) will be beneficial to add into your weeks. Simply planning and preparing food in advance helps us stay on track easier. It also makes decisions in time crunches (aka. you usually won’t have to make a choice when you’re rushed/hangry) easier.

One Quick Tip we have for you today:

For the less adventurous who can eat the same thing everyday:

Prep in bulk

Decide what you're going to eat. Start with protein. Figure out how many ounces you eat each week. Then choose 2 or 3 options. Then choose your carbs and vegetables. Make sure your spices are stocked and you have some of your favorite condiments on hand.

Shop in bulk. You can always stock up on meat and keep it in the freezer.

Then, right after you meal prep portion your meals into containers.

Give this a try and let us know how it worked for you!

⁠ &ccoach

22/01/2023

If you're wondering if ASN would be a good fit for you, don't take it from us, take it from our Members!⁠
⁠
We offer a range of services to help you reach your goals. Fill out the consultation form on our website and we'll help you find the best program specific for YOU! Everyone has different goals and we want to help you achieve them!⁠
⁠

20/01/2023

💥TRY THIS SUPERSET: BACK EDITION💥

Completed for 3 sets of:

💪🏼10 reps BB row
superset with:
💪🏼15-30 isohold inverted rows.

Save for later for an epic upper back pump!

❓️Interested in seeing more superset or workout recommendations, drop a comment below on what you would like to see 👇🏽

⁠ &ccoach

20/01/2023

ASN Coaching is looking to add both a personal trainer and registered dietician to the team.⁠
⁠
If this interests you please either shoot us a DM, or email us your interest at customerservice@asncoaching.com⁠.⁠
⁠
We look forward to working with you!⁠
⁠
⁠

19/01/2023

Wanna know one of the most underrated activities you can do for health and longevity?

🔥 Strength training 🔥

That’s right — strength training twice a week for 30 minutes can help you...
⁠
✅ gain muscle, strength⁠, and bone density
✅ improve confidence⁠
✅ improve insulin sensitivity⁠
✅ reduce aches and pains

…and feel empowered as hell. (It can be life-changing!)

👋 If you would like to know how to incorporate strength training into your routine click the link in our bio and book your free consultation with one of our coaches today!

⁠ &ccoach

18/01/2023

💥NEW ASN REFERRAL PROGRAM💥

In-Person Referral:
✔️Receive 1 free in-person training session for every individual who you refer who signs up for a Training Membership*

*Excludes Introductory Offer Sign-Ups

Online Referral:
✔️Receive 1 free month of coaching for every 5 individuals who you refer who signs up for a Membership**

**Excludes ASN Workout Library Sign-Ups

⁠ &ccoach

16/01/2023

Trap Bar vs. Barbell for Deadlifts

Both exercises train the hip hinge, both involve a similar range of motion and both involve lifting weights off the floor, and putting them down again.

The trap bar dead tends to put more emphasis on the quads, while the barbell deadlift puts more emphasis on the glutes, hamstrings and spinal erectors.

FOUR REASONS TRAP BAR DEADLIFTS ARE AWESOME:

1️⃣ LESS STRESS ON THE LOWER BACK

Barbell deadlifts put a fair amount of force through the lumbar spine. Because the weight is in front of the body, we essentially use the hips as a pivot and the back as a crowbar.

2️⃣ GREAT FOR BEGINNERS

For some people, learning the conventional straight bar deadlift is a breeze. For others, their body proportions make it way more difficult. In this situation, the trap bar deadlift is a great alternative. The neutral grip and the design that places the center of gravity in line with your feet instead of in front of your body puts you in a better position to lift with proper form and makes it easier for you to keep a neutral spine.

3️⃣ LESS LIKELY TO HYPEREXTEND

A common mistake in the traditional deadlift is to hyperextend the spine at the top. This means that you lean backward in an attempt to inch the barbell a little higher in the top. With the trap bar deadlift, the barbell isn’t in front of your hips, so there is no counterbalance to hyperextend against or push off.

4️⃣ NO MIXED GRIP IMBALANCES

Because of the neutral position of the handles, any risk of mixed grip imbalances from the traditional straight bar deadlift is eliminated.

⁠ &ccoach

14/01/2023

What are Behavior-Based Goals?

While outcome-based goals place all the attention on the final result, behavior-based goals focus on the systems, methods, and action steps required to get there. Behavior-based goals have crucial advantages, which is why we encourage you to use them for most of your goal-setting.

Examples of behavior-based goals:
✨Dining out less frequently.
✨Eating fewer processed foods.
✨Exercising 3x a week.
✨Including a fruit or vegetable at every meal.
✨Stretching for 15 minutes in the morning.

What do behavior-based goals do and why are they better?

They are more realistic. Many times people want outcomes that are long-term, vague, or entirely outside of your control.

They place the emphasis on action rather than expectation. By emphasizing the behaviors you need to focus on consistently, you will feel more empowered to do exactly what is necessary for progress.

They also allow you to identify more specific steps. For any given outcome, multiple paths can lead to success. If the goal is healthier eating, you could achieve this by dining out less frequently, emphasizing fruits and vegetables at every meal, eliminating mindless snacking, consuming fewer liquid calories, etc.

They promote creating a positive mindset and identity. When you are fixated on an outcome goal, there is a tendency to notice the gap between where you are now and where you would like to be (or desire).

They help you identify what you can do right now while still working towards long-term goals. This can help you become more aware of the relationship between cause and effect in your life.

They put control in the right place: with your actions, rather than your body.

Shows you that results come from actions, practices and skills - all of which can be learned, practiced and improved. This will give you a sense of autonomy, control and self-efficacy.

They teach you skills and systems. It's key to have useful tools that will serve you and benefit you for a lifetime; behavior-based goals will help you do this.

Most importantly, behavior-based goals help you identify realistic ways to make small adjustments and improvements that add up to big changes.

12/01/2023

If you're wondering if ASN would be a good fit for you, don't take it from us, take it from our members!

We offer a range of services to help you reach your goals. Fill out the consultation form on our website and we'll help you find the best program specific for YOU! Everyone has different goals and we want to help you achieve them!

12/01/2023

People don’t skip out on exercising because they don’t think it’s good for them. People don’t work out because by saying they have no time or that they will start at a better time. It’s an "excuse" so they can do something else. Let’s break this down a bit.

A study conducted by the CDC showed that people on average have 5 hours of free time per day. And NO, we are not saying that everyone has the same 24-hours in a day, we completely realize that everyone's lives are different.

However, if we view this from the aspect of the importance of exercise and how it can be beneficial to add SOME exercise into your routines to support your health & longevity, then is there a better time to start? Do you really have ZERO time?

Generally it comes down to behavior-change and how hard that can be, and you skipping or pushing off exercise isn’t due to lack of time, but rather that you don’t want to because you’d much rather do something else you find enjoyable — checking your Facebook news feed, Netflix binging, watching YouTube videos of puppies doing funny things.

The solution is re-framing what exercise means to you and what exercise can be. Which can allow you to see it as more enjoyable, and hopefully you’ll naturally want to exercise more.

So why not start at just 5 minutes today?

A 5-minute walk.
A 5-minute stretch session.
A 5-minute dance party.
A 5-minute bodyweight workout.

Whatever sounds enjoyable to you for 5-minutes, start there.

Address

Opening Hours

Monday	09:30 - 17:00
Tuesday	09:30 - 17:00
Wednesday	09:30 - 17:00
Thursday	09:30 - 17:00
Sunday	10:00 - 17:00

Website

http://www.asncoaching.com/

Alerts

Be the first to know and let us send you an email when ASN Coaching Ltd. posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Practice

Send a message to ASN Coaching Ltd.:

Shortcuts

Want your practice to be the top-listed Clinic?

Country:

City:

About ASN

Everyone needs structure to succeed, that is a fact. However when structure becomes so rigid and leaves you no room to breath it becomes difficult to stay focused and happy.

We understand that life will get overwhelming at times. This is why we believe the recipe for success is structured flexibility and the ability to adapt to any situation.

And that is exactly what we are here to teach you.