Ascent Coaching

Stay strong, confident, and balanced—no matter how busy life gets!

Military veteran and former college football player helping busy parents and athletes achieve fitness goals with time-efficient workouts, expert advice, and personalized coaching.

09/10/2025

😂 Yes, I went caveman mode. But here’s the real takeaway ⬇️

Whole foods are always the foundation of a good diet.
Protein shakes? They’re just a tool.

✅ Quick & easy when life is busy
✅ Great way to hit protein goals
✅ Add-ons (nut butter, fruit, oats) can make it calorie-dense if needed

Don’t live on shakes… but don’t sleep on ‘em either. 🧃💪

09/09/2025

Stop curling the same way every time 👀
👉 Zottman curls = biceps + forearms
👉 Reverse curls = brachialis & forearm thickness
👉 Spider curls = strict bicep isolation
Add variety. Build better arms. 💪

09/08/2025

😴 Want better sleep without overcomplicating it? Try the 3-2-1 method:

3️⃣ Stop eating 3 hours before bed — digestion interferes with deep rest.
2️⃣ Stop working 2 hours before bed — give your brain time to shut down.
1️⃣ No screens 1 hour before bed — blue light delays melatonin production.

Stick to this and you’ll fall asleep faster, sleep deeper, and wake up feeling more refreshed.

👉 Which one would be hardest for you to cut off at night?

09/05/2025

Snack. ✅
Exercise. ✅
Then the fun stuff. 🎬

That’s the routine when my daughter gets home from school. Whether it’s hill sprints, a workout with Dad, or a quick trip to the park, the lesson is the same: we do the things we have to do before the things we want to do.

It’s not about punishment—it’s about discipline. And discipline = freedom.

Parents: imagine what this looks like for you. When you make exercise part of your non-negotiables, you free yourself to fully enjoy the rest of life—without guilt, without regret, and with more energy for the people who matter most.

09/04/2025

Most of your best results come from the stuff you don’t want to do. 💪

That exercise you avoid because it feels tough? That’s usually the one your body needs most. Science calls it the SAID principle—you adapt to the stress you actually put on your body. Translation: avoiding push-ups or pull-ups just keeps you stuck.

When you face your weak spots, you:
✅ Build strength faster
✅ Improve coordination and efficiency
✅ Break through plateaus instead of spinning your wheels

So next time you catch yourself skipping the hard stuff, remember—progress lives on the other side of uncomfortable.

09/03/2025

💪 Muscle is more than what you see in the mirror—it’s an organ.

Research now shows muscle acts like an endocrine organ, releasing powerful molecules called myokines that:
✔️ Reduce inflammation
✔️ Support your immune system
✔️ Improve brain health
✔️ Lower risk of chronic disease

On top of that, muscle:
👉 Stores glucose (helping regulate blood sugar)
👉 Keeps your metabolism strong
👉 Protects your bones & joints
👉 Helps you stay independent as you age

This is why resistance training isn’t just about aesthetics—it’s about long-term health and longevity. 🚀

09/02/2025

⚡️ Trap Bar Deadlift vs Trap Bar Squat ⚡️

Same bar. Two very different movements. The trap bar lets you train both the hip hinge and the squat pattern depending on how you set up:

🔹 Trap Bar Deadlift
➡️ Hips back, shins vertical
➡️ Chest leans forward slightly
➡️ Drive through glutes + hamstrings
👉 Posterior chain dominant (glutes, hammies, low back)

🔹 Trap Bar Squat
➡️ Hips drop straight down
➡️ Knees travel forward more
➡️ Torso stays tall
👉 Quad dominant, still hits the glutes

💡 Same tool, different intent. The trap bar deadlift is closer to a hinge, while the trap bar squat is closer to a front squat. Both are great—just pick the one that matches your goals, or use both in your programming.

09/01/2025

💭 Truth moment: I missed my workout today. Family was in town, my back felt a little tight, and life around the house needed my attention.

But here’s the thing… one missed workout doesn’t define you. It’s the big picture that matters. Consistency is built over weeks, months, and years — not in a single perfect day.

And every time you do make it in, you’ll never regret it. That’s why I’m still here tomorrow, loading up the bar and getting after it 💪

👉 Keep showing up when you can. Give yourself grace when you can’t. Fitness is a lifelong journey, not an all-or-nothing sprint.

08/29/2025

🚨 Falls are one of the leading causes of death in older adults — not because of the fall itself, but because of the cascade of problems that follow:
👉 Hip fractures
👉 Surgeries & long recoveries
👉 Loss of independence & mobility
👉 Decline in overall health

Here’s the truth: 💡 Falls aren’t just “bad luck.” They’re preventable.
Strength training improves muscle mass, balance, and stability — your body’s natural insurance policy against life’s slips and trips.

The strongest predictor of independence as we age? Strength. 💪
So whether you’re in your 30s, 50s, or 70s — it’s never too late to start building it.

Train today, so you don’t fall tomorrow.

08/28/2025

You should leave the gym energized — not destroyed.

If your workouts constantly leave you sore, exhausted, or limping up stairs, you’re pushing too hard.
✅ Training should build you up.
✅ Training should give you energy.
✅ Training should help you stay consistent.

Remember: the best workout is the one you can recover from and repeat.

Who else is done glorifying “wreck yourself” workouts? Drop a ⚡ if you’re about training smart, not just hard.

08/27/2025

Stay Hydrated 💧

Did you know even a 2% drop in hydration can tank your energy, focus, and workout performance? Most of us confuse thirst for hunger—leading to extra snacking and low energy.

👉 A simple rule: aim for about half your bodyweight in ounces of water per day. (Ex: 180 lbs = 90 oz water).

Carry a bottle, sip throughout the day, and your body (and brain) will thank you. 🚀

08/26/2025

🛑 Close-Grip Bench: How Close Should You Really Go?

A lot of people think “close grip” means hands almost touching, but that’s not the most effective—or the safest—way to do it.

Here’s what you need to know:
✅ The goal is to shift more work to the triceps while still pressing heavy
✅ Research shows the best grip is usually shoulder-width or just inside shoulder-width
✅ Too narrow = wrist pain and less power
✅ Too wide = turns into a standard bench press

👉 A good rule of thumb: at the bottom of the press, your forearms should be vertical. This keeps your shoulders safe and puts the load where you want it—on the triceps.

Think “closer grip,” not “hands touching.” It’s a small adjustment that makes a big difference.

Address

New Cumberland, PA
17070

Telephone

+13022289268

Website

http://Ascentcoachingpt.com/

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