Ascension Family Fitness

04/12/2026

01/20/2026

Sprinting boosts human growth hormone (HGH) because the extreme, short burst intensity signals a powerful physiological stress, demanding rapid energy and triggering the pituitary gland to release HGH for muscle repair, fat metabolism, and recovery, acting as a vital adaptation to intense effort. The significant metabolic demands, increased blood lactate, and overall cellular stress from all-out efforts make sprinting a potent stimulus, far more effective than steady-state cardio for acute HGH spikes.

🗂️How Sprinting Stimulates HGH:

📑Intense Energy Demand: Sprinting pushes muscles to rapidly use fuel, creating an energy deficit that prompts the body to release HGH to mobilize stored energy (like fat) and facilitate repair.

📑Metabolic Stress: The high levels of lactate (lactic acid) and ammonia produced during intense sprints directly correlate with the magnitude of the HGH release, showing that metabolic byproducts are key signals.

📑Physiological Stress Response: The overall “fight or flight” response from near-maximal effort signals the body’s survival mechanisms, leading to a surge in HGH to adapt and rebuild stronger.

🗂️Key Factors:

📑Intensity Over Duration: Short, all-out bursts (like 30-second sprints) are highly effective, often producing larger HGH spikes than longer, moderate workouts.

📑Recovery is Crucial: The HGH response is powerful but transient; allowing sufficient rest between intense bouts is vital to maximize hormonal benefits and prevent the response from being blunted.

In essence, sprinting tricks your body into thinking it’s facing a significant challenge, prompting a hormonal release that aids in building lean mass and burning fat.

SEE PMID: 14985991, 12797841

01/19/2026

Therapy helps people process trauma by giving painful memories meaning, but neuroscience shows that trauma is not only in the mind it’s also stored in the nervous system and body. Research reveals that regular physical movement can reshape how the brain stores and responds to traumatic memories. Exercise increases brain-derived neurotrophic factor (BDNF), a protein critical for neural plasticity, allowing the brain to form new, safer pathways while weakening fear-based circuits linked to trauma. Movement also calms the amygdala, the brain’s threat detector, and strengthens the prefrontal cortex, which regulates emotions and rational thought. Over time, these changes make traumatic memories less intrusive and overwhelming. Aerobic activities like walking, running, or cycling have been shown to reduce symptoms of PTSD, anxiety, and chronic stress by lowering cortisol, releasing endorphins, and restoring a sense of safety. Combined with therapy, movement supports both mental understanding and physiological healing for holistic trauma recovery.

09/16/2025

A groundbreaking study has found that just two years of regular exercise can make the heart up to 20 years younger. Researchers discovered that consistent aerobic activity, such as brisk walking, jogging, cycling, or swimming restores elasticity to stiffened heart muscles and blood vessels. This reverses the natural decline that happens with age and significantly lowers the risk of heart disease.

The key is consistency. Participants who exercised four to five days per week for two years showed dramatic improvements in heart function, blood pressure, and circulation. Their hearts became more efficient at pumping blood, and their arteries regained youthful flexibility. Those who exercised less often saw some benefits but did not achieve the same powerful reversal of aging.

This research shows that it’s never too late to heal the heart. Even adults who had been sedentary for years experienced major improvements once they committed to regular training. Beyond reversing aging, exercise also reduced risks of diabetes, stroke, and dementia, making it one of the most effective tools for long-term health.

Two years may sound like a long time, but the payoff, turning back your heart’s biological clock by two decades, is life-changing. Movement is truly medicine.

08/07/2025

07/14/2025

Brag post: There’s nothing like seeing your swim students excel. These are previous students of ours leaving nothing but bubbles in their wake. So proud❣️🩵🏊🏼‍♀️

07/14/2025

Our swim kids are crushing it this year! 🩵🏊🏼‍♀️

06/03/2025

For our students & community members looking for summer swim teams, there are a couple available. Follow the link below.

06/03/2025

Summer sessions have begun 🏊🏼🏝️🏊🏽‍♂️🌊 Call us today if you need lessons.

-All ages and skill levels welcome.
-Must have your own pool.
-We come to you.
-No equipment needed; we bring our own.
-Experts in dealing with fear or past water trauma.
-We work with special needs patients.
-We offer swim lessons, conditioning, competition training, water aerobics, water yoga & water tai chi.

02/26/2025

Walking

02/26/2025

Healthy water