Ascend Training & Wellness LLC

05/11/2026

Mother’s Day was yesterday, and it’s had me thinking a lot about how often we as women spend years taking care of everyone else while slowly disconnecting from our own bodies in the process.

Not always dramatically. Sometimes it just looks like constantly pushing through exhaustion, tension, stress, overstimulation, poor recovery, or never fully slowing down long enough to notice how disconnected you’ve started to feel physically.

So I wanted to share something healing and easy to follow.

I created a free guide called *The Ascend Morning Reset* - a gentle 20-minute mobility and breathwork routine designed to help reduce tension, improve mobility, support recovery, and create a slower, more grounded start to the day.

This guide is based on my personal morning ritual and daily mobility flow.

Inside are movements like:
• supine breathing
• qigong shakes
• lymphatic tapping
• spinal and hip mobility
• gentle nervous system support

No equipment needed.
No experience required.
Just a mat, twenty minutes, and the intention to slow down a little.

I’ll drop the link in the comments for anyone who wants it 🤍

04/17/2026

Welcome to Ascend Training & Wellness 🤍

If you’ve been thinking about getting started or getting back into a routine, I have a few openings right now in my small group training and would love to connect.

A few details:

• Most classes are part of a structured program or ongoing membership, so we build consistency and maintainable results over time
• A confirmed sign-up is required so I can make sure everyone is included in communication and planning
• Active group members receive all updates, scheduling, and details directly from me
• Drop-ins can be arranged with prior notice and space allowing

My goal with every group is to create a space that’s supportive, intentional, focused, and fun. Where every woman can feel comfortable, welcomed, and motivated.

If you’d like to join a current or upcoming group, fill out this quick form and I’ll get you all set up 🤍

https://forms.gle/QfHjiPmTKv4Tuo3n6

04/09/2026

Your body is constantly responding to how you move, whether you realize it or not.

This is something I’ve been seeing more clearly in my pelvic floor and mobility classes lately. When women start moving with more intention, things shift quickly. Not just in strength, but in how their body actually feels day to day.

A big part of that comes back to fascia.

Fascia responds to your movement, your breath, and even your stress. It’s closely connected to your nervous system, which means how you move becomes input to your body, not just exercise. When movement is rushed, forced, or disconnected, your body holds onto tension.

When movement is intentional, supported, and controlled, things start to feel different. Lighter. More coordinated. More fluid. This is why mobility work matters so much when trying to improve your overall health and wellness.

It’s not just stretching. It’s how you restore communication within your body. The more you practice this, the more you realize you don’t need to do more. You just need to move with more awareness.

I put together a simple pelvic floor and core reset you can start with.

Full breakdown is in the link in my bio.

03/30/2026

I’ve been wanting to bring this class to the community for a while now and it’s finally here.

Pelvic Floor + Core starts this Wednesday at Patriot Hall. This isn’t just about “getting a workout in”… it’s about building strength in a way that supports your body long term.

Whether you’re postpartum or just looking to feel stronger and more in control of your movement, this class is for you.

Wednesdays | 9:15am
Children welcome • Open to all women

You can sign up here:

https://gforms.app/r/f13F2lW

03/26/2026

Most people don’t struggle with consistency because they’re lazy.

They struggle because their brain is wired for what’s familiar.

At the beginning, everything feels clear. You’re motivated. You show up.
And then a few weeks in… it gets harder.

That’s the moment most people stop.

Not because they’re incapable.
But because they’re still operating from old patterns.

Your brain will always try to pull you back to what it knows.

But every time you show up anyway, even when it feels inconvenient or uncomfortable, you start building something new.

A new pattern.
A new response.
A new way of moving through your day.

That’s neuroplasticity.

It’s not fast. It’s not dramatic.
But it’s how real, lasting change happens.

Don’t quit at the resistance.
That’s where your brain starts to change.

If this resonated, I wrote more on this.
Link in bio.

03/25/2026

Most people think progress comes from doing more, intensely.

But your body actually changes when it has space to adapt
when your nervous system regulates, when your body can absorb the work you’ve been putting in.

This is an integral part of the work too.

It’s a big piece of what we’re focusing on right now in my mobility and pelvic floor sessions…
learning how to move better, not just harder.

If you’ve been feeling stuck or tight, this is usually where we start 🤍

03/23/2026

Big shoutout to my amazing client, Sharon! She came to me dealing with persistent leg/knee pain… the kind that lingers and limits.

We didn’t rush it.
We built her back up the right way, through mobility, strength, and intentional movement.

This weekend, she ran her half marathon with:
✨ no knee pain
✨ no swelling
✨ 2nd place in her age group

“Hi Amie, I came second in my age group. Thank you for helping me with my knee. I had no knee pain thank you for all your kindness. You’ve really helped me and listened to my needs. I’m just so happy I found you.” - Sharon

This is what happens when your training actually supports your body. So proud of her consistency and determination.

03/23/2026

Hi everyone 🤍

I’m officially opening enrollment for a 4-week child-friendly strength class at Patriot Hall this April.

This will be a small group (capped at 10) and designed to give moms a structured way to train while still having their little ones nearby.

Details:
• Wednesdays + Fridays around 9:30am
• 4-week program (April)
• $99 pilot rate

Focus:
• pelvic floor + core strength
• glute development
• breathwork and control
• rebuilding strength in a way that supports your body long term

Workouts will be lower load (bands, bodyweight, light weights) to keep things safe and manageable with kids present.

Little ones will stay nearby while we train. Some moms bring toys or a tablet, and some involve their kids in parts of the workout. The space is large and enclosed, and I’ll keep things structured so it feels calm and manageable.

⸻

If you’ve been wanting to get back into strength training but childcare has been a barrier, this is exactly what this is for.

If you’re interested, comment below or message me and I’ll send you the full details + sign-up.

03/18/2026

Hi everyone! 🤍

I’ve been building a weekly newsletter where I share training, mobility, recovery, wellness tips and what I’m working on with clients.

If you want to follow along or get some useful takeaways each week, you can join here:

Join the Ascend newsletter for weekly fitness tips, mobility exercises, strength training, and recovery strategies designed for women.

03/18/2026

Mobility & Restore begins March 23.
Only 2 spots left.

Message me to reserve. Virtual options coming soon.

03/17/2026

I feel like cable work doesn’t get enough credit.

These two are staples for me when it comes to building back strength and improving posture:

• Straight-arm pulldown
• Face pull

Both help with control, stability, and actually feeling the muscles work (not just moving weight around).

Add them into your routine and see the difference.