Five Time’s a Charm

Updated: Sep 28



Exercising should be a part of everyone's routine. Our bodies are not made to sit still or sit for hours at a time day after day. We need to stretch, move, breathe deeply and keep our body machines in top functioning good health. Don't believe me?

"Working out on a daily basis can be beneficial to your health. Mayoclinic.com states that regular exercise can boost your energy level, improve your mood, control your weight, make you sleep better at night and lower your risk for such medical conditions as hypertension and cardiovascular disease."

According to www.healthyliving.azcentral.com, "The CDC also recommends you perform at least two, non-consecutive days of strength training per week. These sessions should incorporate most of the major muscle groups. If you are a cardio junkie, consider subbing one or two days of strength-training for your heart-pumping workout to help build bone density and fight the loss of muscle mass that occurs naturally as you age. You can do cardio and strength-training workouts on the same day, but you may need to make one less intense so you do not overuse your muscles. When you do have a full schedule of strength training and cardio training – especially if it takes more than an hour per day – ensure you take in enough quality calories from healthy foods such as fruits, vegetables, whole grains, lean proteins and unsaturated fats to support your energy needs and recovery."

Lucky for you there is a beautiful, non gym program that can spark good body movement and good nutrition.


“Success is the sum of small efforts—repeated day-in and day-out.” —Robert Collier

If you haven't had the pleasure of working out with Alex Brandy of Ascend Experience, LLC or had the delight of making good nutrition part of your daily food plan with Kara from Nourish and Nosh, now is the time to jump feet first into this amazing duo of their incredible health and fitness program.

For the amazing 5th season, the virtual Health and Fitness Total Refresh group is back by popular demand, and I do mean DEMAND. Before the Refresh group last spring disbanded for the summer, members were asking when the fall Refresh would start.

This group grows in popularity every time it is offered and the results are amazing. For 6 glorious weeks you will get live workouts with Alex 3x/week, and live nutrition counseling once per week with Kara. Design the program that is right for you. Here is what is being offered this time around:


Design your own program using these options and price points and empower your own fitness/nutrition success story. Just imagine ending this year feeling so much better than when you started.


Don't just take my word for it. Here are what members are saying:

"If you are looking for a way to get back into shape, amp up your workout routine or even just add a little movement to your life this program is for you. This six week program offers a variety of exercises each week perfect for every level of fitness. Trust ME on this part-I have my own personal limits but I am able to do all of these workouts with a little modification. Alex’s workouts are fun, yet challenging and vary week to week. You will always have something new & different to look forward too! Alex provides positive and energetic feedback throughout the entire program to keep you engaged through the entire process! This program keeps me in check with my fitness and nutrition health. What are you waiting for!? Sign-Up Now!!!" - Liz S.



"Without Kara's help, I would still not understand what my body needs to help me stay fit. In conjunction with exercise, Kara is able to help me understand what food is used for, how it is used, what to stay away from and how certain foods benefit my whole body. These 2 ladies truly offer a great hand in hand program. I feel so much smarter now than when I was on my own figuring out how to exercise and eat right. Ask questions, take part in raffles, learn from other members and feel good. I LOVE it!!" -Lisa Z.


This Total Refresh group feels one on one but you get the support of the entire membership. Learn the correct techniques for exercise with every 30 minute virtual meet-up, and try new recipes through posts to the group FB page with the nutrition portion of the program, all in the comfort of your own home. The amount of effort you put in will yield the results you want to see. If just moving and stretching is what you want to achieve, check. If getting in shape and using this 6 week program as a launching pad, check. If you like the personal touch and want more after the 6 week Refresh is over, check. It is all up to you.

Beginning on Monday, October 10th, the 5th cycle of Health & Fitness Total Refresh will begin. Please join us. We can't wait to meet you and be on your team of getting healthy inside and out.







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