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And what we’re doing instead at RISE at The Greenway. Let’s be honest: when you think of a group fitness class, your brain probably flashes to something like this…

🚨 Screaming instructor
💦 Sweat flying
🔥 Burpees, sprints, jump squats
😵‍💫 And a group of people silently wondering how long until it’s over

I know the drill.
I used to teach classes like that when I first started my career as a personal trainer. It’s what I thought I had to do. Push people to their limit. Burn as many calories as possible. Keep the energy high. No pain, no gain, right?

But here's the truth I can’t ignore anymore:
Those classes didn’t make people better.
They made them burned out, injured, and more discouraged than ever.

Here’s what I saw firsthand:

• Women pushing themselves way too hard — not because it served them, but because they thought they had to “earn” their results.
• Chronic soreness, low back pain, and nagging injuries from poor programming or rushed movement patterns.
• No progression. No real strength-building. Just chasing exhaustion.
• And the worst part? Most of them quit because it was unsustainable.
  
  

So I stopped running classes like that.
And now, I’m doing it differently.



Introducing: RISE at The Greenway

This is not your typical group workout.
It’s strength + mobility-based training for real life — not punishment for living it.



​We focus on:
✔️ Movement that supports your body, not wrecks it
✔️ Building strength through proper form, control, and intention
✔️ Mobility work that improves your posture, joints, and daily function
✔️ An empowering, judgment-free environment
✔️ No bootcamp chaos. No burpees. No shame.
Just smart training that helps you move, feel, and live better.


Who it’s for:

• You’ve felt beat up or discouraged after group fitness classes
• You want to feel strong, not sore for 3 days
• You’re over the “go hard or go home” mentality
• You’re 35+ and ready to take care of your body long-term
• You want a coach who gets it — and a community that supports it
  
  

Here’s what to expect:
​
 🗓 Every Saturday at 10:00 AM (weather permitting)
 📍 The Greenway — Downtown Pittsburg
 ⏱ 45-minute classes focused on functional strength + mobility
 💵 $10 per class (pay via Venmo or cash on-site)
 🎯 All levels welcome – beginner-friendly and easily modifiable

No pressure. No perfection. Just progress.


Why This Matters

The fitness world has spent years glorifying sweat, soreness, and extremes.
But the people I work with — especially women in their 30s, 40s, 50s and beyond — don’t need more extremes. They need sustainability. They need strength. And they need to feel like they belong.
That’s what we’re building at RISE.

If you’ve been looking for a different kind of fitness experience…
If you’ve been burned out by bootcamps…
If you want to feel capable and confident in your body again --

I hope you’ll come join us. Spots are limited!

👉 Click here to [reserve your spot]
(or scan the QR code on our flyers around town!)

Let’s rise together.
— Kayli

​

What Is Menopausal Hormone Replacement Therapy?Menopausal Hormone Replacement Therapy (MHRT), often referred to simply as HRT, involves the use of estrogen or a combination of estrogen and progesterone to relieve symptoms of menopause and improve long-term health outcomes. It’s one of the most effective treatments for managing menopausal symptoms—yet it remains widely misunderstood.
Common Menopause SymptomsAs estrogen levels decline during perimenopause and menopause, women may experience:

• Hot flashes and night sweats
  
• Mood changes
  
• Vaginal dryness
  
• Sleep disturbances
  
• Brain fog and fatigue
  
• Bone loss
  
• Increased abdominal fat
  

According to the North American Menopause Society (NAMS), over 80% of women will experience some of these symptoms, and for many, they can last for a decade or more.

Is MHRT Safe? What the Research Really SaysFor years, MHRT was overshadowed by fears stemming from the 2002 Women's Health Initiative (WHI) study, which suggested increased risks of breast cancer and heart disease. However, subsequent reanalysis of the data has clarified that MHRT is actually safe and beneficial for the majority of women, especially when started early in the menopausal transition.
Key Findings:

• A 2017 review in JAMA found that women who started hormone therapy before age 60 or within 10 years of menopause had reduced risks of heart disease and mortality.
  
• The NAMS 2022 position statement confirms that for healthy women under age 60, or within 10 years of menopause, the benefits of hormone therapy outweigh the risks.
  
• A 2020 study in the American Journal of Public Health suggested that up to 90,000 premature deaths could have been prevented if women had continued using MHRT.
  

Dr. Mary Claire Haver’s PerspectiveDr. Mary Claire Haver, OB-GYN and founder of The Galveston Diet, is a vocal advocate for hormone therapy in midlife women. She stresses that:
"We now have clear, evidence-based data showing that hormone therapy is not only safe but extremely beneficial for women when used appropriately."
Dr. Haver recommends that women discuss MHRT with their healthcare provider early in their menopause journey, especially if symptoms are interfering with quality of life.

Benefits of MHRTFor most women, MHRT offers a wide range of health benefits:
Relief from Hot Flashes and Night SweatsEstrogen therapy is the gold standard treatment for vasomotor symptoms (like hot flashes), which affect up to 75% of women in menopause.
Improved Sleep and Mental ClarityHormone therapy has been shown to improve sleep quality and reduce brain fog, helping women feel more like themselves again.
Bone Health SupportPostmenopausal women are at increased risk for osteoporosis. Estrogen helps maintain bone density and reduce fracture risk, according to a 2019 review in Osteoporosis International.
Heart Health and LongevityWhen started early, MHRT has been linked to reduced coronary artery disease risk and increased life expectancy in women.
Improved Genitourinary HealthEstrogen helps with vaginal dryness, painful intercourse, and urinary symptoms—issues that can severely affect intimacy and quality of life.

Who Should Avoid MHRT?While MHRT is safe for many, there are exceptions. Women with a history of the following should discuss alternatives with their doctor:

• Breast cancer
  
• Active liver disease
  
• Blood clots
  
• Undiagnosed vaginal bleeding
  

Final Thoughts: Empowered, Not AfraidIt’s time to shift the narrative. MHRT is a safe, science-backed tool for improving quality of life, longevity, and overall health for millions of women navigating menopause.
As Dr. Mary Claire Haver says:
“Menopause is not the end—it's a new beginning. Women deserve to have the tools and knowledge to thrive through this stage of life.”

Summer is almost here—and if you’re like most women I coach, you’re probably feeling a little pressure to "get it together" before the season hits full swing. Maybe you’ve tried to start over more times than you can count. You’ve done the crazy cardio routines, skipped meals, cut carbs, and downloaded another free challenge hoping this time it will stick.
But let me tell you something powerful:

It’s not too late. You don’t need to be perfect. And you definitely don’t need to punish your body to feel confident this summer.
The next 90 days can look and feel completely different—not because you finally found the "magic fix," but because you focused on what actually works.
Let’s break it down.

​
Why Most Fat Loss Plans Don’t Work (And What to Do Instead)

The biggest mistake I see women make this time of year?
They go all in.

• 5-6 workouts a week
• Barely eating
• Hoping for the scale to drop fast
  
  And then life happens. A busy week. A skipped workout. A weekend of pizza and wine. Suddenly, you're "off track" and it all feels like a failure.

Here’s the truth: The all-or-nothing mindset is what’s keeping you stuck.
What works? Building a sustainable system of habits you can actually stick with—even on a busy Tuesday or a low-energy weekend.


5 Things You Can Start Doing Today

These are simple. They’re doable. And most importantly, they work.
1. Pick Your BAMs (Bare Ass Minimums)
These are the 4 daily non-negotiables I teach in my Phoenix Rising program:

• 8,000 steps per day
• Protein goal (aim for 25-30g per meal)
• Hydration + morning routine (start your day with electrolytes and 30 mins without your phone)
• 2-3 strength sessions per week
  
  

When you hit these, you're moving the needle—even if the scale doesn't budge overnight.

2. Choose 3 Autopilot Breakfasts + 3 Autopilot Lunches
Don’t play macro Tetris every night. Instead, create a simple meal rotation that hits your protein and fiber goals without making you think too hard.
Not sure how? I’ve got a free plug-and-play guide you can download right [here].

3. Lift Something Heavy Twice a Week
Cardio won’t shape your body—strength training will. You don’t need hours in the gym. Just commit to moving your body with resistance a couple times a week. Your metabolism and your future self will thank you.

4. Focus on MORE, Not Less
Instead of obsessing over what to cut, focus on what to add:

• More protein
• More movement
• More whole foods
• More water
• More rest
• More self-respect

That shift alone can change your whole mindset.

5. Track Your Wins (Not Just Your Weight)
You are not a number on a scale. Track your strength. Your energy. Your consistency. Your confidence. Because those are the things that stick when the scale fluctuates.


If You Start Now, You’ll Be So Glad You Did
Imagine where you could be 90 days from now if you stopped overcomplicating the process and just focused on the right things.
You could:

• Feel proud of your habits
• Get stronger and more energized
• Enjoy summer without the crash diet stress
• Build real momentum that lasts way beyond bikini season

And you don’t have to do it alone.



Something New Is Coming...

I’m getting ready to launch my brand-new Phoenix Rising Group Coaching Community before the end of this month—and it’s built just for women like you:

• Women who’ve tried it all.
• Women who are tired of starting over.
• Women who want guidance, accountability, and a no-BS system that actually works.
  
  

Inside, you’ll get everything from expert video lessons, weekly live coaching with me, 90-day challenges with cash prizes, and access to my training app with built-in habit tracking.

More details are coming soon—but if your gut says this could be the thing that finally sticks, stay close.

This summer? We rise. ✨


Ready to simplify your next 90 days? Start with your BAMs today, and watch what happens.
You in?

​

Why Is Weight Loss So Hard for Middle-Aged Women?If you're a woman in your 40s or 50s and struggling to lose weight, you’re not alone. Many middle-aged women notice that the weight doesn’t come off as easily as it used to—and there’s a science-backed reason for that. Hormonal shifts, decreasing muscle mass, and metabolic slowdown all contribute to a more stubborn weight loss journey.
According to the National Institutes of Health (NIH), women can lose about 3–8% of muscle mass per decade after age 30, which lowers metabolism and makes fat loss more difficult. And as estrogen levels decline during perimenopause and menopause, it affects where fat is stored—typically around the abdomen.
Dr. Mary Claire Haver, board-certified OB-GYN and creator of The Galveston Diet, emphasizes that “weight loss for middle-aged women must be approached differently, taking hormones, inflammation, and insulin resistance into account.” The traditional “eat less, move more” mantra often falls short in midlife.

What Does Work? 4 Science-Backed Strategies1. Prioritize Protein IntakeProtein isn’t just for bodybuilders—it’s essential for preserving muscle and keeping you full longer. Research from the American Journal of Clinical Nutrition shows that higher protein diets increase satiety and preserve lean body mass, which supports a healthier metabolism.
Dr. Haver recommends 30 grams of protein per meal, especially at breakfast, to keep blood sugar stable and support fat loss.
Try this: Include lean proteins like chicken, eggs, Greek yogurt, tofu, or protein smoothies in every meal.

2. Eat More Fiber—Yes, Really!Fiber helps regulate digestion, supports gut health, and can help manage weight by slowing down digestion and keeping you full.
A 2015 study published in Annals of Internal Medicine found that simply aiming to eat 30 grams of fiber per day helped people lose weight—without changing anything else.
Dr. Haver champions anti-inflammatory eating, which includes fiber-rich foods like vegetables, legumes, berries, and whole grains.
Try this: Add a serving of vegetables to every meal, swap white bread for whole grain, and try chia or flaxseeds in smoothies.

3. Incorporate Resistance TrainingStrength training is key for maintaining muscle mass, improving bone density, and increasing resting metabolic rate.
According to the North American Menopause Society, resistance training can help reduce belly fat and improve insulin sensitivity, both of which become critical during midlife.
Try this: Aim for 2–3 sessions per week, focusing on compound exercises like squats, lunges, push-ups, and dumbbell work.

4. Manage Stress & SleepMidlife often brings increased stress—from careers, family, and hormonal changes. Chronic stress raises cortisol, which is linked to abdominal fat gain.
Dr. Haver also emphasizes the importance of sleep and stress reduction, noting that “women who prioritize sleep and self-care see better results, not just on the scale, but in overall health.”
Try this: Practice mindfulness, schedule wind-down time before bed, and aim for 7–9 hours of quality sleep per night.

It's Not Just About the ScaleMiddle-aged women often feel frustrated when the scale doesn’t move—but remember, body composition, energy levels, and long-term health are just as important. Focus on consistency, nourishment, and strength—not deprivation.
Dr. Haver puts it best:
“Women in midlife deserve an approach that honors their biology, prioritizes their well-being, and empowers them with knowledge—not guilt.”

Final ThoughtsWeight loss for women over 40 is possible—with the right strategies and a sustainable mindset. Focus on eating more protein and fiber, lifting weights, and managing stress, and you'll set the foundation for lasting results.

Burnout is one of the most common reasons people quit their fitness journeys. Whether you're a seasoned athlete or a beginner working toward your goals, pushing too hard without proper recovery can lead to fatigue, injury, and stalled progress. Implementing deload weeks—structured periods of reduced training intensity—can help prevent burnout and keep you progressing in the long run.

What is a Deload Week?
A deload week is a planned reduction in training volume, intensity, or both to allow the body to recover. Instead of stopping exercise completely, a deload focuses on lighter weights, fewer reps, or lower overall exertion to help muscles, joints, and the central nervous system recover from accumulated stress.

Why Recovery is Essential for Long-Term Fitness
Studies show that overtraining without proper rest leads to decreased performance and increased injury risk. According to research published in the Journal of Sports Sciences, overreaching without adequate recovery can cause chronic fatigue, hormonal imbalances, and even immune suppression.

Key benefits of deloading include:

• Reduced Risk of Injury – Overuse injuries are common when the body doesn’t get a break. A deload week allows tendons, ligaments, and joints to recover.
• Improved Strength Gains – Rest helps the nervous system reset, leading to better performance after a deload.
• Mental Refresh – Training hard can be mentally exhausting. A temporary break from pushing max effort can renew motivation.
• Preventing Plateaus – Overtraining can lead to cortisol spikes, increased stress, and stalled muscle growth. Deloading helps reset your system.

Signs You Might Need a Deload WeekNot sure if you need a break? Here are common signs of overtraining that indicate a deload week is necessary:

• Persistent Fatigue – Feeling exhausted even after a good night's sleep.
• Declining Performance – Struggling to lift weights that were once easy.
• Lingering Aches and Pains – Soreness lasting longer than usual or nagging joint pain.
• Irritability and Mood Swings – Overtraining affects hormonal balance and mental health.
• Poor Sleep and Increased Stress – Elevated cortisol levels can lead to disrupted sleep patterns.

How to Structure a Deload Week
A deload doesn’t mean you stop working out altogether—it’s about reducing intensity and volume. Here’s how to plan an effective deload:
Option 1: Reduce Volume

• Lower your total number of sets and reps per workout.
• Example: If you usually do 4 sets of squats, reduce it to 2-3 sets.

Option 2: Reduce Intensity

• Lift 50-60% of your usual weight instead of pushing max effort.
• Example: If you bench press 200 lbs, use 100-120 lbs during your deload week.

Option 3: Focus on Recovery-Based Training

• Incorporate mobility work, yoga, and active stretching.
• Engage in low-intensity cardio like walking or cycling.

The Role of Rest Days and Sleep in Preventing BurnoutA deload week isn’t the only way to prevent burnout—daily recovery strategies also matter.

• Prioritize Sleep – Sleep is one of the most critical factors for muscle recovery. Studies from the National Sleep Foundation recommend 7-9 hours per night for optimal performance.
• Eat for Recovery – Protein and micronutrients help repair muscle tissue. Aim for 0.8-1g of protein per pound of body weight and prioritize anti-inflammatory foods like salmon, berries, and leafy greens.
• Active Recovery – Light movement, stretching, and foam rolling enhance circulation and reduce stiffness.

Stay on Track with the Ascend Fitness App
If you’re unsure when to schedule a deload week or how to structure one, our Ascend Fitness app provides members with a full year of expert-designed workout programming, including built-in deload weeks to maximize results. With Ascend, you’ll:

• Follow a structured program with recovery built-in
• Get access to strength, HIIT, and flexibility workouts
• Avoid burnout while progressing consistently

Ready to train smarter, not just harder? Download Ascend Fitness and build sustainable fitness habits!

Final Thoughts
Burnout can derail even the most dedicated fitness enthusiasts, but with planned deload weeks, proper sleep, and active recovery, you can stay energized, injury-free, and motivated. Listen to your body, give yourself time to recover, and trust that rest is just as important as training.
​
By implementing these strategies, you’ll build a stronger, healthier, and more resilient body—without the risk of overtraining.

Sources:

• Journal of Sports Sciences: Effects of Overtraining on Performance
• National Sleep Foundation: The Role of Sleep in Recovery
• American College of Sports Medicine: Recovery Guidelines for Strength Training

Losing weight in your 40s feels different than it did in your 20s and 30s—because it is! Many women notice that the strategies they once relied on (eating less, doing more cardio, skipping meals) no longer work. In fact, they often backfire, leading to stalled progress, low energy, and frustration.

The good news? Weight loss in your 40s is absolutely possible—you just need the right approach that supports your metabolism rather than wrecking it. Here’s how you can lose fat, build strength, and feel amazing without extreme dieting.
Why Losing Weight Feels Harder After 40Many women believe that weight gain in their 40s is just an unavoidable part of aging, but that’s not entirely true.

​The real reasons fat loss feels harder include:

✅ Hormonal Changes: Estrogen and progesterone start to fluctuate, affecting how your body stores fat—often leading to more accumulation around the midsection.
✅ Muscle Loss: If you aren’t actively working to maintain or build muscle, your body naturally loses it over time, slowing your metabolism.
✅ Higher Stress Levels: Busy careers, family responsibilities, and less time for self-care lead to higher cortisol levels, which can contribute to fat storage.
✅ Slower Recovery: Your body doesn’t bounce back as quickly, making excessive exercise and undereating even more harmful.

So what’s the solution? Instead of chasing quick fixes, you need a sustainable, metabolism-friendly approach.

5 Steps to Losing Weight Without Damaging Your Metabolism

1. Prioritize Protein for Fat Loss and Muscle Retention. Protein is non-negotiable if you want to lose fat without losing muscle. It helps keep you full, supports muscle maintenance, and even has a thermic effect—meaning your body burns more calories digesting it.

💡 Goal: Aim for 0.7-1g of protein per pound of body weight daily.
🔹 Simple ways to hit your protein target:

• Start every meal with a protein source (chicken, fish, lean beef, eggs, Greek yogurt, cottage cheese).
• Keep high-protein snacks on hand (protein shakes, boiled eggs, turkey roll-ups, jerky).
• Don’t fear protein powders—they’re a convenient way to boost intake!

2. Strength Train to Keep Your Metabolism High

If you’re relying solely on cardio to lose weight, you’re missing a key piece of the puzzle. Strength training helps you build and preserve muscle, which keeps your metabolism fast and prevents that dreaded “skinny fat” look.

💡 Goal: Train 3-4x per week, focusing on compound movements like squats, deadlifts, hip thrusts, bench presses, and pull-ups.

🔹 Strength training benefits:

• Increases metabolism, so you burn more calories even at rest.
• Improves bone density and joint health.
• Helps reshape your body so you look lean rather than just “smaller.”
• 
  

3. Stop Starving Yourself—Eat ENOUGH for Fat Loss

One of the biggest mistakes women make in their 40s is eating too little.

Severely cutting calories might lead to weight loss at first, but it also causes muscle loss, slows your metabolism, and increases cravings, making long-term fat loss nearly impossible.

💡 Solution: Instead of eating as little as possible, focus on eating enough to fuel your workouts and recovery. A reasonable calorie deficit (200-500 calories below maintenance) is plenty to see steady fat loss.
🔹 How to know if you’re eating too little:

• You feel constantly fatigued and irritable.
• You’ve hit a weight loss plateau despite eating less.
• You experience intense cravings or binge episodes.
• 
  

4. Balance Your Cardio—Don’t Overdo It

Cardio is great for heart health, but excessive cardio can increase stress hormones, break down muscle, and slow your metabolism.

💡 Goal: Instead of spending hours on the treadmill, aim for 2-3 days of cardio per week and make it intentional—think brisk walks, incline treadmill work, or short HIIT sessions.

🔹 Best cardio options for fat loss:

• Daily walks (at least 8,000 steps per day)
• 20-30 minutes of incline walking or cycling
• 1-2 short HIIT sessions per week (optional)
• 
  

5. Manage Stress & Prioritize SleepCortisol (your stress hormone) plays a huge role in fat loss, especially around the midsection. High stress combined with poor sleep can increase cravings, slow metabolism, and make weight loss feel impossible.

💡 Solution: Create habits that reduce stress and improve recovery.
🔹 Simple stress-reducing habits:

• Get 7-9 hours of quality sleep per night.
• Set boundaries with work and personal responsibilities.
• Take 5-10 minutes a day for deep breathing, meditation, or journaling.
• Prioritize hobbies and time outdoors to relax your nervous system.
• 
  

The Bottom Line: You CAN Lose Fat at 40+ Without Wrecking Your Metabolism

If your goal is to lose weight in your 40s and beyond, the old ways of dieting and endless cardio won’t cut it. Instead, focus on building muscle, eating enough protein, and managing stress.

By following these steps, you won’t just lose weight—you’ll feel stronger, have more energy, and create a body that looks and feels incredible for years to come.

🚀 Ready to lose fat and get strong without the diet rollercoaster? Stay tuned—I have something coming soon that will help you get there! 💪🔥


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Starting a new fitness routine is exciting, but it can also leave you feeling sore, fatigued, and mentally drained. Whether you're diving into strength training, HIIT, or endurance workouts, recovery is just as important as the workout itself. Proper recovery helps prevent injuries, reduces soreness, and improves long-term performance.
In this guide, we’ll explore the best ways to recover after starting a new fitness program, backed by science and expert recommendations.

Why Recovery MattersWhen you work out, you create small tears in your muscle fibers. This is a normal part of the process—your body repairs these fibers, making them stronger over time. However, without adequate recovery, you may experience increased soreness, prolonged fatigue, and a higher risk of injury (American College of Sports Medicine).
A 2018 study in the Journal of Strength and Conditioning Research found that athletes who incorporated proper recovery techniques experienced 40% less muscle soreness and performed 20% better in subsequent workouts compared to those who didn’t prioritize recovery.

5 Key Strategies for Post-Workout Recovery1. Prioritize SleepSleep is your body's natural repair system. During deep sleep, your body releases growth hormone, which plays a crucial role in muscle recovery. Studies suggest that getting at least 7-9 hours of sleep per night improves muscle recovery and athletic performance.
Tip: Avoid screens 30 minutes before bed to improve sleep quality.

2. Hydrate and Replenish ElectrolytesDehydration can slow down muscle repair and increase fatigue. Your body loses fluids and electrolytes during exercise, so it's important to replenish them post-workout.

• Drink at least 16-24 oz of water after exercise (National Academy of Medicine).
• If you're sweating heavily, consider a sports drink or coconut water to restore electrolytes.

3. Fuel Your Body with the Right NutrientsProper nutrition accelerates recovery by repairing muscle tissue and replenishing energy stores.

• Protein: Aim for 20-30g of protein after workouts to aid muscle repair (International Society of Sports Nutrition).
• Carbohydrates: Refuel with healthy carbs like quinoa, sweet potatoes, or whole grains to restore glycogen levels.
• Healthy Fats: Omega-3s found in salmon, chia seeds, and walnuts help reduce inflammation.

Post-Workout Snack Idea: A protein smoothie with whey protein, banana, and almond butter.

4. Incorporate Active Recovery & StretchingLow-intensity movement helps reduce muscle stiffness and improve blood circulation, speeding up recovery.

• Foam Rolling: A study in Medicine & Science in Sports & Exercise found that foam rolling reduces soreness by 50%.
• Light Yoga or Walking: Gentle movement enhances recovery without overworking your muscles.
• Stretching: Hold each stretch for 20-30 seconds to improve flexibility and reduce tightness.

Try This: Ascend Fitness offers guided mobility sessions to enhance flexibility and prevent stiffness.

5. Listen to Your BodyPushing through excessive soreness can lead to overuse injuries. Signs that you need extra recovery time include:
•  Persistent soreness lasting more than 3 days
•  Extreme fatigue or poor sleep
•  Decreased performance in workouts
Solution: Take an extra rest day or engage in low-impact workouts to allow your body to recover.

Maximize Your Recovery with Ascend FitnessStarting a new workout routine? The Ascend Fitness app provides a year’s worth of structured programming, ensuring you balance workouts, rest days, and recovery techniques for optimal results. Whether you need guided cool-downs, stretching routines, or progressive workout plans, Ascend has you covered.

Ready to train smarter and recover faster? Download Ascend Fitness and take control of your fitness journey today!

Final ThoughtsRecovering from a new fitness routine is essential for long-term success. By prioritizing sleep, hydration, nutrition, active recovery, and listening to your body, you can minimize soreness, prevent injuries, and keep making progress. Remember—recovery isn't about doing nothing, it's about giving your body what it needs to get stronger.

The winter months can take a toll on your mood, energy levels, and overall well-being. This seasonal slump, often called the "winter blues," affects many people, particularly in colder climates. The good news? Regular exercise is a powerful tool for combating these feelings and improving your physical and mental health.
​
Let’s explore how fitness can help you beat the winter blues and keep your spirits high.

What Are the Winter Blues?The "winter blues" refer to a temporary dip in mood and energy that coincides with shorter days and colder weather. For some, this can develop into a more serious condition known as Seasonal Affective Disorder (SAD), which affects about 5% of adults in the U.S. annually (American Psychiatric Association). Even if you don’t experience SAD, the lack of sunlight, colder temperatures, and post-holiday fatigue can make you feel sluggish and unmotivated.

How Fitness Helps Combat the Winter Blues

1. Boosts Mood and Reduces Stress Exercise triggers the release of endorphins, the body’s natural mood elevators. Regular physical activity also reduces levels of stress hormones like cortisol, helping you feel more relaxed and happy.
   • A study published in JAMA Psychiatry found that individuals who exercised regularly were 26% less likely to develop depression than those who didn’t.
   • Activities like yoga and Pilates are particularly effective at combining movement with mindfulness, offering mental health benefits.
2. Improves Energy Levels While winter fatigue can leave you feeling drained, exercise actually boosts energy by improving circulation and oxygen flow to your muscles and brain. Just 30 minutes of moderate-intensity exercise a few times a week can leave you feeling more energized.
3. Promotes Better Sleep Regular workouts help regulate your sleep patterns, making it easier to fall asleep and wake up refreshed. Improved sleep is directly linked to better mental health and resilience.
4. Increases Exposure to Natural Light Outdoor activities like walking, jogging, or snowshoeing can help you soak up sunlight, which boosts vitamin D production and regulates your circadian rhythm. Studies suggest that even 20 minutes of sunlight can significantly improve your mood.

Best Winter Workouts to Boost Your Mood

1. Indoor Workouts
   • Strength Training: Build muscle and stay warm indoors with resistance exercises.
   • HIIT (High-Intensity Interval Training): Short but intense sessions improve cardiovascular health and mood.
   • Yoga or Pilates: Reduce stress and improve flexibility with mindful movement.
2. Outdoor Activities
   • Walking or Hiking: Enjoy the crisp air while benefiting from natural light exposure.
   • Snow Sports: Activities like skiing or ice skating combine fun with fitness.
   • Jogging: Cold-weather runs are invigorating and provide a sense of accomplishment.

Staying Motivated During the Winter

• Set Small, Achievable Goals: Focus on consistency rather than intensity.
• Find a Workout Buddy: Exercising with a friend adds accountability and fun.
• Try New Activities: Experimenting with different workouts keeps things exciting.

Leverage the Ascend Fitness AppNeed guidance to stay active this winter? The Ascend Fitness app offers a year's worth of expertly designed exercise programs, including options for quick indoor workouts and mood-boosting routines. With Ascend, you can stay consistent, even on the coldest days. Whether you're a beginner or an experienced fitness enthusiast, the app provides structure and support to help you reach your goals.

ConclusionThe winter blues don’t have to take control of your life. By incorporating regular exercise into your routine, you can improve your mood, boost your energy, and stay physically healthy all season long. With a little movement and motivation, winter can become an opportunity to focus on your well-being.

Would you like to customize a workout plan or explore our 15 Minutes of Fire program for efficient, effective workouts? Visit the Ascend Fitness app today to get started!

As the New Year approaches, many people find themselves motivated to prioritize health and fitness. However, studies show that only 9% of people stick to their New Year’s resolutions long-term. Setting realistic and achievable fitness goals can be the key to becoming part of this successful minority.

​Why Setting Realistic Goals MattersUnrealistic expectations often lead to burnout and discouragement. For example, attempting to lose 20 pounds in one month or committing to daily gym visits when you’ve been sedentary sets you up for failure. According to a study published in the Journal of Health Psychology, people who set small, incremental goals are 50% more likely to maintain new habits over a year.

Tips for Setting Achievable Fitness Goals

1. Follow the SMART Framework
   Make your goals Specific, Measurable, Achievable, Relevant, and Time-bound. Instead of saying, “I want to get fit,” aim for, “I’ll walk for 30 minutes, five days a week, for the next three months.”
2. Focus on Process Goals, Not Just Outcomes
   Outcome goals like “losing 10 pounds” are important, but process goals, such as “completing three workout sessions per week,” keep you focused on actions you can control.
3. Start Small
   If you’re new to exercise, start with manageable activities. The CDC recommends at least 150 minutes of moderate-intensity exercise per week, which can be broken into 10-minute intervals.
4. Track Your Progress
   Use a fitness app or journal to monitor your achievements. Research from the American Psychological Association shows that tracking progress increases the likelihood of achieving goals by 42%.
5. Celebrate Milestones
   Reward yourself for small victories, such as completing your first month of workouts. Positive reinforcement strengthens new habits.
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Common Fitness Goals and How to Tackle Them

1. Weight Loss
   • Aim to lose 1-2 pounds per week, a safe and sustainable rate according to the National Institute of Health.
   • Combine a caloric deficit with strength training to preserve muscle mass.
2. Building Muscle
   • Prioritize strength training with progressive overload, aiming for at least 2-3 sessions per week.
   • Ensure adequate protein intake (¾ to 1 gram per pound of body weight).
3. Improving Endurance
   • Start with activities like walking, cycling, or swimming. Gradually increase duration and intensity by 10% per week to avoid injury.
4. Enhancing Flexibility
   • Incorporate stretching or yoga into your routine for 10-15 minutes daily. Studies suggest this reduces muscle stiffness and improves overall performance.

Overcoming Common Barriers

1. Time Constraints
   Integrate short, effective workouts like High-Intensity Interval Training (HIIT), which can improve cardiovascular health in as little as 20 minutes. For even quicker options, try the Ascend Fitness app and its 15 Minutes of Fire program, designed to get you in and out of the gym in just 15 minutes while delivering maximum results.
2. Loss of Motivation
   ​Keep your goals visible and adjust them as needed. A friend or accountability partner can also help you stay on track. Hiring a coach, like Coach Kayli or myself, can provide personalized support, structure, and encouragement to keep you motivated and progressing toward your goals.
3. Plateaus
   Regularly update your routine by increasing intensity, trying new exercises, or adjusting your diet to continue seeing progress.
   
   This year, set yourself up for success by crafting fitness goals that are realistic, actionable, and aligned with your lifestyle. By taking small steps and celebrating your progress, you can make 2025 the year you achieve lasting health and fitness.