Exercise & Fitness

Easter Bonnets and Bunny Tails - A Special Workout

Easter Bonnets and Bunny Tails – A Special Workout


“Easter Bonnets & Bunny Tails” is a special workout hosted by Ascend Body. There will be a lot of sweat but in the end, only one team will take home the “ASCEND BUNNY!” Choose your Team Captain wisely!

WHEN: Sat, March 26th at 9am (Meet at Ascend Body)

WHERE: Meet at the studio at 9am or at Dolores Park at 9:15am

Meet at the studio – 2973 16th St., 4th Floor at 9am and we’ll head to Dolores Park for a challenging, fun, extra special Easter workout. If you prefer to just go to Dolores Park, meet us at the center staircase on Dolores Street at 9:15am. (Text Shane if for some reason you can’t find our bunny ears: 415-724-7164)

WHO: Ascend members and their friends come for free (last chance to win dinner for 2 at Bar Tartine for the referral contest!)

SIGN-UP: $27 non-members, FREE for Ascend Members.

Register in advance by signing up here.

Email milesh@ascendbody.com for questions or to bring a friend.


Participants will arrive no later than 9:00 am at Ascend Body and will join the team they have chosen in advance to be part of. At 9:15 am, the workout competition begins. It’s an outdoor event, so dress appropriately.


Dress up in your spectacular “Bunny” outfit!


Feel Better with Exercise

Feel Better with Exercise

(Photo by Stuart Locklear Photography)

When we talk about the benefits of regular exercise, we tend to focus on physical rather than emotional, mental, and spiritual benefits. Trust me… rock hard abs, solid glutes, and strong, lean arms are only the beginning of getting up and getting going!

Exercise absolutely transforms the way you feel and the effects are immediate.

While significant weight loss takes time and extended effort, all it takes is one quick workout to begin reaping the rewards of a more energetic and capable body.

WIth regular exercise, you’ll cultivate energy and vitality, alleviate lingering aches and pains, and feel happier and more confident. Sounds good to me!

1) Cultivate Energy and Vitality

How are your natural energy levels these days? How do you feel in the morning before your cup of coffee? Do your eyes pop open at the sound of your alarm or even before it goes off? Do you bounce through your day with a spring in your step or do you hit snooze half a dozen times before begrudgingly waking?

While you may not instantly feel like the Energizer Bunny, your energy levels will dramatically increase once you begin a consistent, challenging exercise routine.

Research consistently finds that regular exercise increases your body’s natural energy levels and reduces fatigue. It actually creates energy in your body. Basically, your body rises up to meet the challenge for more energy by becoming stronger and anticipating higher physical expectations.

2) Alleviate Aches and Pains

If your life is largely sedentary and inactive, you’ll quickly find yourself developing nagging aches and pains that just won’t seem to go away. You’ll feel it when you stand up – a throb in your back, creaking in your knees, and stiffness in your legs. This is pain due to underuse.

Your body is meant to move!

Movement improves flexibility and range of motion, and releases natural pain-reducing endorphins, which means that with a regular exercise program, you’ll be moving smoother and with less pain than ever before.

3) Exude Happiness and Confidence

The way you feel about yourself will improve drastically when you move just 30 to 60 minutes a day!

Think back to the last time that you accomplished something. Maybe you performed well at work and received kudos from your boss, or you finished a project at home that took weeks of your time and concentration.

Do you remember how that accomplishment made you feel?

You stood a little bit straighter, you smiled easily, and deep down you felt alive with excitement.

When challenging exercise becomes a regular part of your life, feelings of happiness and confidence also become a part of you.

From now on I want you to forget the idea that exercise is nothing more than a means to achieving a slimmer body.

Instead, look at exercise as a complete life enhancer.

Reach out to me and I’ll show you how to integrate a consistent, challenging exercise routine into your lifestyle so that you’ll begin to reap the benefits of an energetic, more confident you.

Don’t wait to begin enjoying the benefits of an active lifestyle – call or email now!

Photo by Russ Anderson (Creative Commons)

5 Flat Tummy Myths and 3 Steps to Rock Hard Abs

Sure, it’s August, but that doesn’t mean summer’s over in San Francisco! You and I both know there will be plenty more opportunities to throw off your shirt and show it off. The sun’s out, the days are still long, and the Bay Area is ripe with opportunities and sun-filled adventures. Plus, if last December was any indication, you know you still have time to look great for some warm winter weather!

Are you ready?

It’s true. Most people want to slim down before baring it all, so I’m here to warn you of the 5 Flat Tummy Myths that will slim your time (not your waistline!) and provide you with 3 steps to achieve the flat stomach of your dreams.  

Myth #1: Do extra crunches to flatten your abs.

Excessive crunches are definitely not the answer to achieve rock hard abs. In order to flaunt a toned look, you’ll have to focus on burning off the layer of fat that is covering up your tummy, first.

  • Tip: Don’t obsess about crunches – focus on total body fat burning workouts instead.

Myth #2: Take diet pills to speed weight loss results.

I know it’s tempting! So many television, radio, and internet ads make compelling claims about the power of popping a ‘magic pill’ to speed results. Truth is, diet pills are more likely to burn through your pocketbook than your gut.

  • Tip: Don’t pop a pill – burn calories with high intensity interval training workouts and holistic food choices instead.

Myth #3: Eat packaged diet products to boost results.

Don’t fall for the highly-processed foods that are packaged as ‘diet’ or ‘weight loss’ aids. More often than not, these products are packed with refined sugar and other artificial ingredients that your body doesn’t need and certainly won’t help you attain that tight tummy.

  • Tip: Don’t eat packaged diet foods – focus on well-rounded, wholesome nutrition and meal planning.

Myth #4: Avoid all carbohydrates in order to achieve tight abs.

Carbohydrates have been given a bad rap, which is unfortunate because you can (and should) eat carbs while slimming down. If your body can tolerate it, the key is to stick with organic fruits and vegetables, oatmeal, and brown rice while avoiding processed and refined flours and sugars.

  • Tip: Don’t give up all carbohydrates – stick with wholesome carbs instead.

Myth #5: Starve your way to toned abs.

Trying to lose weight by starving yourself is not only ineffective but can also be dangerous. It may seem that severe calorie restriction would deliver the quickest weight loss, but your body is complex and doing so will disrupt your metabolism and actually slow your results!

  • Tip: Don’t starve yourself – eat several small, well-balanced meals throughout the day and have plenty of high protein snacks on hand to stave off hunger and reduce impulsive cravings.

Now,  it’s time to go over your flat tummy game plan! Here’s what you need to know in 3 simple steps:

Step One: No more junk.

The best way to do this is by purging your kitchen. Throw out the sugary, processed and fat-filled foods. Once the junk has been cleared out, don’t buy any more of it. Remember that your abs and health depend on what you eat.; flat stomachs are made in the kitchen.

Step Two: Eat whole foods.

Replace the junk food in your life with plenty of the following: cooked and raw vegetables, fresh fruits, whole grains, moderate amounts of seeds and nuts, lean meats and low fat dairy. Clean eating really is that simple.

Step Three: Train at Ascend Body

This is the most obvious step. You’re ready to get into great shape and I’m in a unique position to make that happen for you. Get started on an individualized, holistic wellness plan that will get you those amazing abs and more. #Ascend with us to a higher, more sculpted level.

Photo by Russ Anderson (Creative Commons)