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.

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. 🔥

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.

10/16/2025

You’re not tight — you’re weak in that range. 💡
Loaded stretching teaches your body to control deeper positions instead of just forcing flexibility.
Start light, move slow, and let your strength unlock your mobility.

10/15/2025

💪 1 Band. 1 Full Body Workout. No excuses.

If you’ve got a resistance band, you’ve got a gym.
You can train your entire body anywhere — at home, on the road, or in the backyard while your kids play.

✅ 2–3 sets of 10–12 reps
🔥 Hit every major muscle group
🏃 Perfect for travel or busy days

Remember — it’s not about fancy equipment, it’s about consistency and intention.

The workout:
Band Pull Aparts
Shoulder Press
Squats
Chest Press
Rows
Lat Pulldowns
RDLs
Upright Rows
Curls
Overhead Triceps Extensions
Palloff Press
Horizontal Chops

Simple. Effective. Anywhere.

10/13/2025

Big changes don’t always come from doing more.
They come from doing small things — consistently.

✅ Ten minutes of movement when you don’t have an hour.
✅ A walk after dinner instead of scrolling.
✅ Prepping one healthy meal instead of trying to overhaul your whole diet.
✅ Going to bed 30 minutes earlier.

These small hinges may not seem like much in the moment…
but over time, they swing big doors — strength, energy, confidence, and momentum.

Stop waiting for perfect conditions.
Start turning the hinges you can control today.

Address

New Cumberland, PA
17070

Telephone

+13022289268

Website

http://Ascentcoachingpt.com/

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