Ascent Coaching

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.

04/07/2026

“If you’re not working out to Sesame Street… you’re leaving gains on the table.”

Half joke. Half truth.

Because if you’re a parent, your workouts aren’t always quiet or perfectly planned.

Sometimes it’s cartoons in the background.
Sometimes it’s kids climbing on you between sets.

But you’ve got two options:

Wait for perfect conditions…
or control what you can control.

Get it in when you can.
Use what you’ve got.

Consistency over perfection.

03/31/2026

One of the biggest mistakes people make with fat loss?

They think they have to give up foods they enjoy.

You don’t.

You just need better options.

This has been one of my go-to desserts lately — high protein, low calorie, and actually tastes good.

Recipe:
• 510 grams yogurt (I use Fage and Dannon Light and Fit)
• 1 scoop protein powder (choose your favorite flavor that fits with recipe.
• .5 serving of toppings split into 3 containers
Macros (approx): Calories: 300
Protein: 36
Carbs: 22
Fat:9
(In the video I didnt account for the reeses eggs)

You can swap brands, adjust ingredients, or skip toppings to fit your goals.

Want lower calories?
→ Skip or reduce toppings

Want more protein?
→ Add a little more powder or use a higher protein yogurt

Fat loss and maintenance don’t have to feel restrictive.

It’s about finding substitutions that make this something you can stick to long term.

03/20/2026

“If you’re not changing it… you’re choosing it.”

I know life is busy.

Work.
Kids.
Schedules.
Responsibilities.

But at some point, we have to stop saying
“I don’t have time”
when we really mean
“It’s not a priority right now.”

And that’s okay — as long as we’re honest about it.
Because the moment you decide something matters,
you start finding ways to make it happen.

No shame.

Just ownership.

DM me if you want help making changes

03/13/2026

My training looked very different the first few months after our baby was born.

Shorter workouts.
Less sleep.
More chaos.

If you listen closely you can even hear the laundry going in the background while I’m filming this.

That’s real life right now.

Fitness doesn’t happen in perfect conditions.

It happens when you find ways to fit it into the life you actually have.

03/06/2026

I almost didn’t post this.

After our baby was born my momentum completely stopped.

When I came back, I kept waiting to make the perfect video.

Then I realized…

That’s exactly what people do with fitness.

Waiting for the perfect program.
Perfect routine.
Perfect timing.

You don’t need perfect.

You need movement and momentum.

Just get a workout in today

10/28/2025

Most people do presses that only hit one plane of motion.

The Arnold Press trains the shoulder the way it’s meant to move — rotating through its full range.

That twist improves shoulder mobility, joint stability, and helps you build balanced strength that actually carries over to real life.

✅ Keeps tension on all three deltoid heads
✅ Builds functional strength through rotation
✅ Better shoulder health and posture

Start light, move smooth, and rotate with purpose.

10/27/2025

It’s Halloween week 🎃 and more people than ever are choosing trunk-or-treat over walking the neighborhood. Just like Amazon, Instacart, Uber Eats, and every other “ultra-convenient” option, it’s one more way we accidentally remove movement from our lives.

Convenience isn’t bad… until it replaces the little daily movements our bodies were designed for.

This year, don’t skip the steps. Don’t skip the neighborhood. Don’t skip the movement.

Get out there, walk with your kids, and earn that candy. 🍬👟
Remember, small hinges move big doors. The little choices matter.

10/24/2025

Here are the top 5 reasons kids stay in sports—and why it matters:

Fun & enjoyment – Kids who laugh and play are 24× more likely to keep going.

Friendships & social connection – Peer relationships explain ~30% of retention for ages 10-14.

Skill development & mastery – When they feel competent, they stick.

Supportive adult relationships – Coaches & parents focusing on effort (not just outcome) boost retention by up to 60%.

Belonging & team identity – Feeling part of something reduces drop-out by ~35%.

🧒🏽⚽ Let’s make sure our kids are in sports for all the right reasons.
It’s about growth, joy, friendship, and identity—not just wins.

10/23/2025

“Exercise vs Training”

If you’re not seeing progress, there’s a good chance you’re just exercising — not training.

Exercising is:
• Random workouts
• Burning calories
• Going through the motions
• “Sweat = success”

Training is:
• Purposeful
• Progressively overloaded
• Measured
• Focused on getting better at something (strength, mobility, conditioning)

Exercise isn’t bad. It’s a great start. But training is better — it changes your body, your confidence, your strength, and your capability in the real world.

So ask yourself this week:
➡️ Am I just working out… or am I working toward something?

Choose training. Show up with intention. Make your work count.

10/22/2025

1 TRX. 1 Workout. Full Body 🔥
If you’ve got suspension straps, you’ve got a full home gym. Try this full-body routine — 10–15 reps each, 2–3 sets:

1️⃣ Rows
2️⃣ Squats
3️⃣ W’s (upper back/posture)
4️⃣ Pushups
5️⃣ Hamstring Curls
6️⃣ Y’s (shoulder stability)
7️⃣ Reverse Lunges
8️⃣ Atomic Pushups
9️⃣ Tricep Extensions
🔟 Curls

Progression Tip: Move your feet closer to the anchor to make it harder. TRX is all about leverage — small changes = big results. 💪

Minimal equipment. Maximum return.
Save this + share with someone who needs a simple full-body plan!

10/21/2025

Stop rowing with your biceps. Start rowing with your BACK. 💪🚣‍♂️
Most people pull with their hands first and wonder why their lats don’t grow.
The fix is simple: lead with the elbows.

✅ Horizontal Rows: drive the elbows back and pull your shoulder blades toward your spine.
✅ Vertical Pulls: drive the elbows down and back toward your ribs.

When the elbow moves first → back fires first.
When the hand moves first → biceps take over.

Use this cue on your next pull day and you’ll feel the difference on the very first rep.

Stronger back. Better posture. Better results. 🔥

“If you’re not changing it… you’re choosing it.”Read that again. Not to shame you — but to empower you.Because the momen...
10/20/2025

“If you’re not changing it… you’re choosing it.”

Read that again. Not to shame you — but to empower you.
Because the moment you realize you have a choice, you get your control back.

Don’t like your energy?
Don’t like how your body feels?
Don’t like the stress, the habits, or the lack of momentum?

You don’t need to fix everything overnight.
But you can choose one small change today:
✅ A 10-minute workout
✅ A walk instead of a scroll break
✅ One solid meal
✅ A bedtime you actually stick to

Change doesn’t start with huge effort.
It starts with a decision.
Choose the life you want — one small action at a time.


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New Cumberland, PA
17070

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+13022289268

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