Ascend Body

Sep 15th, 2019

A few years ago, I moved to SF. I was pretty big into climbing before I moved and hoped that Mission Cliffs would satisfy my needs. Turns out it was a mob scene after work, which was when I tended to go. Ultimately, I never really ended up going very much. After a couple years of trying to find a good alternative (with some running here and there), I noticed that Ascend Body moved location to just around the corner from my house. I signed up for the Semi-Private trial week and was able to get into the gym 4 days that week. Mike was the original trainer and was real welcoming. Seems like he had a bit of a CrossFit background. Leslie (still there) was also an instructor in my first week. I still remember her session as one of the hardest during my time at Ascend. The Semi-Privates are a really great way to build all around fitness. They program all the routines over about a six (or so) week timeframe, so that it builds both within the week and across the whole six week period. For each session, there is an initial ~8min of stretching/warm up, then typically three or so routines, one usually focused on strength, one on cardio, and one around core. (Full disclosure, some of the strength routines also feel like cardio routines) Essentially, if you get in, you will 100% guaranteed see results. For me, I started the class in Aug 2019 @ 198.5lbs //19.5% body fat. During the first 3-4 months my weight stayed about the same, but I could tell that my strength and endurance was improving. During that time I was going to classes around 3 days a week. Then, I decided I would start going to as many days as possible, which was mostly around 5 days a week. (Also, I couldn't have started the classes going every day, but after a few months, I was fit enough where that was possible.) I also started paying attention to my caloric intake and management of my macros. Once I started doing that, the combination of those actions, I immediately dropped about 10 lbs over two months. I ultimately leveled off around 190lbs but started gaining muscle too. I ultimately landed around 14% body fat. In terms of strength, I went from having done virtually no lifting to where for deadlifts I could pull into the mid-300lbs, squat in the low-300lbs, bench in the low-200lbs, powerclean near 200lbs, overhead press near 150lbs, etc. Essentially, I was nearing the Intermediate level in weightlifting standards on most every movement we did. Physically, I was also noticeably (to myself and others) more slender and more strong. I really enjoyed that every day and every week was a little bit different. It kept the sessions fun and unexpected and there was always something new to test yourself with. Separate from these objective metrics, I had also entered the class having residual lower back pack from an earlier back injury. After a few months in Ascend, I realize that I had been overprotecting my back and adjusting my posture ever since the injury. With the increased strength in my back, I was not feeling back pain any longer. I also noticed that there are a lot of folks that participate in the Semi-Modified classes with minor injuries. The instructors would always find accommodations for whatever people were bringing with them. One thing that surprised me was that I didn't know was that there was going to be as much emphasis on progressive strength training. I hadn't really done much in that arena since I was in high school (I'm now in my 30s). But because the classes were always small, the instructors were able to make sure that we were starting small and proceeding through the movements with the proper form before going heavier. I would absolutely give Ascend my business again. Whatever your fitness objective is, Semi-Modified classes will get you part of the way, if not all the way there. Huge thanks to all the instructors - Mike, Danielle, Justin, and Leslie. (There were a couple of new instructors that joined in ~June and they seemed super competent and helpful too). Shane, the owner, was also there a lot and was always real encouraging.
Nov 7th, 2019

I joined the Ascend community when they first opened their new location on 20th street/ Mission. I love that they take a holistic approach balanced with fitness, nutrition, positive thinking and restoration. It’s a lifestyle yall! Shane, admin support staff, and his team of coaches are very friendly, knowledgeable in body mechanics and will challenge you to grow and push yourself at your pace. The facilities are clean, location is accessible via Muni and Bart, and equipment is great and Boost workouts are fun and different each time. Only caveat would be music playlist. There’s something about music that gets you going and pumped up and in synced with workouts and pace. @ Darren – can you help out with this? ;) I’ll miss you all for now. Peeps, go check them out and invest in your health and well-being!
Nov 5th, 2019

Fantastic studio! They have helped me get super fit -- and more importantly, super smart about my fitness! One million stars. Shane and the Ascend Body crew are a special brand of brilliant. Here is what sets them apart: 1 - They are exceptionally educated about nutrition and exercise, and the mind body connection. They are not afraid to go deep into your stuff, your story, and your physicality to help you get results. 2 - They are teachers as well as trainers. They freely, exuberantly, consistently share their knowledge. 3 - They care, deeply!, that you are feeding yourself well, using proper form, being challenged, getting stronger, resting appropriately, and learning. 4 - They are fun. Really, super fun. ;) As a bonus, the studio is gorgeous. I have been working with them since January, and I can say I've not met a more dedicated group of service providers in any industry. And, they offer a mix of programs, and group, semi-private, and private sessions, so that you can work with them in a way that fits with your goals, schedule, and budget. The best.
Sep 21st, 2019

My wife and I have been going to semi-private training twice a week at Ascend for the last year or so. We’re both roughly 50 and have never been "gym people” (though we’re relatively active). Sports injuries had us looking for safer ways to keep in shape and when Ascend opened up near us we decided to give it a shot. It took about 3 minutes to feel at home. We seriously had no idea how much we would love coming here. Our trainer is really great—she pushes us hard but knows our bodies well enough to work through and around our old injuries and middle age pains. She’s also really good about making sure our form is solid to keep us from hurting ourselves. Plus she’s nice. My balance has gotten better, my core strength stronger and I’m more flexible. We go twice a week and consider them date nights. The vibe is very friendly if not a bit sweaty.
Sep 18th, 2019