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7 Top Tips to Avoid Gaining Weight this December

Xmas parties for four weeks in a row, nightly drinks, and sweet treats everywhere you look, tis the season of gaining weight! Not this year, you tell yourself year after year. But then December begins and you start the month without a plan and finish the month up with...

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I’m eating well! Why aren’t I losing weight?

The more clients I work with, and the more I dig into diet, the more confusing it sometimes seems to be… Because I have learned there’s no one-size fits all approach, and I would be suspicious of anyone who tries to tell you otherwise. This is especially true when it...

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The How & Why of training at Ascendance

Ascendance was born to help ordinary people become extraordinary.. Somewhere along the line we started using the phrase “Above & Beyond”. We have had some great success and failures over the years. The one thing we have figured out is that everyone needs...

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Hows your training IQ?

“With a partner, trading off rounds, you have 10 minutes to complete 5 rounds each. One partner working at a time,” are the instructions from the coach.   10 people nod their heads looking crystal clear, while one person looks confused and asks for clarification.  ...

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Why Ascendance is more “Expensive”

Why Ascendance is more expensive than other "gyms" Many people arrive at our door and are astounded that people spend upward of £150 each month to train with us. "That’s so expensive!” they say. Let me ask you this... How much money do you spend a month on SHIT that's...

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Still not losing weight?

Still not losing weight?   As a coach, we’ve all been suspicious of a client from time to time who we suspect is lying about his/her diet. Usually how it goes down is she is oddly unwilling to keep a food log, and when you finally do convince her to keep track of...

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You wont die of thirst

Put down your water bottle: You don’t need to drink during a 7-minute workout!   The other day, our new coach Neil took someones water bottle away from them off the floor during a 10 minute WOD (Just before it started) She looked genuinely scared for her life:...

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Post Workout Cooling Down

Post-workout cooling down: The Why and the How:   So many times, I see people finish a training session and race out the door, their body still sweating, the heart rate still up, and sometimes hobbling or wobbly-legged still from the workout.   I get it,...

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Why Ascendance CrossFit?

Lets face it finding a program that speaks to you and your goals is difficult right?... sticking with one is even more difficult. How many times have you started something and not even a few weeks later, life gets in the way and you never go back? CrossFit can seem...

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Being flexible is useless?

Why being flexible is useless!!!     "What  the $£%* do you mean being flexible is useless?!" Doesn’t it allow me to get into better positions? To move more efficiently? To stay injury-free? To be, well, more fit? Not really. Well, maybe, but only sort of. What I mean...

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Rowing Pace: Practical Application

A while ago, we posted a blog about finding your perfect rowing pace. It involved three main steps:   Understand your split time Learn to row at a consistent split Learn your slow and medium pace, as well as your race-pace, over various distances (ideally 500 m,...

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ATTENTION COFFEE DRINKERS… Caffeinate & Dominate

Another win for coffee drinkers: Addiction is a scary thing. And fear of addiction often gets people to do strange things. Like giving up coffee for a month just to prove you’re not addicted to the drug. Good news: Don’t bother! Not only do three-quarters of the...

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Is your kitchen as clean as you think?

Is your kitchen as clean as you think it is?   So you like to think you’re a person who takes pride in sanitation and home hygiene?   Bad news: You might be fooling yourself!   A new study published in Food Protection Trends and the Journal of Food...

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How to be fit for life

How to be fit for life   Our intention for all our clients is simple: To help you gain fitness that you maintain for life.   Much of this comes down to what we call general physical preparedness (or GPP). This essentially means being prepared for anything...

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Are you socially fulfilled, or lonely and addicted to your device?   It’s one of the biggest contradictions of our time. Through technology, we’ve never been more connected. But in reality, as many studies have shown, we’ve actually never been more disconnected....

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Mastering the journey

Mastering the Journey: Learning to love the plateau   General Physical Preparedness (GPP) fitness can be frustrating: The more you improve at something, the more you want to improve at something else, and when you do make a gains at one skill, you still suck at...

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Row Joke

5 Common Rowing Mistakes   I have often joked that the way we train—by using movements from various Olympic sports, such as weightlifting, gymnastics and rowing—that we essentially butcher every single sport we get our hands on. While that might sound kind of...

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