The ASCEND FITNESS app dashboard is designed to give you everything you need to stay on track with your fitness journey. The app features four main tabs—Today, Coaching, Inbox, and You—to help you navigate your workouts, meal plans, progress, and communication with ease. Here’s a comprehensive guide to each tab and what you can do within them.

Tabs Overview:

1. Today Tab

• Purpose: Your daily summary of tasks and activities.
• Features:
  • Displays your workout for the day or indicates if it’s a rest day.
  • Shows your meals for the day, helping you stay on track with your meal plan.
  • Tracks your steps, if you’ve linked your Google account or other fitness tracker.
• How to Use:
  • Tap on the workout or meal plan to view more details.
  • Check your steps throughout the day to monitor activity levels.

2. Coaching Tab

• Purpose: Plan ahead and stay organized with your weekly schedule.
• Features:
  • View your workout and meal plan for each day of the current week.
  • Navigate by clicking on any day to see the associated workouts and meals, making it easier to plan ahead.
• How to Use:
  • Tap on a specific day to check your tasks for that day.
  • Use this tab to prepare for upcoming workouts and meals.

3. Inbox Tab

• Purpose: Communicate directly with your team of coaches.
• Features:
  • Send messages to ask questions about your program or request adjustments.
  • Receive responses, feedback, and updates from your coaching team.
• How to Use:
  • Open the Inbox Tab, type your message, and send it.
  • Note: Responses may take 24–48 hours during times of high demand.

4. You Tab

• Purpose: Track your progress, manage saved items, and adjust app settings.
• Features:
  • Training Minutes and Streaks: See the total minutes you’ve trained and your ongoing streak.
  • Body Metrics: Track metrics like weight and body composition to monitor your progress.
  • Activity History: Review past workouts and tasks completed.
  • Saved Exercises: Access exercises you’ve saved for quick reference.
  • Progress Photos: Upload and view photos to track your physical transformation.
  • Steps Tracker: View daily, weekly, and monthly step totals.
  • Recipe Collection: Save and access recipes for easy reference.
  • Settings:
    • Change password, manage notifications, and sync with other apps (e.g., Google Fit, Fitbit,
    • MyFitnessPal, Cronometer, Garmin, and Oura).
    • Update your profile information, such as name, age, phone number, and email

• How to Use:
  • Navigate through the You Tab to explore your progress and access settings.
  • Update your profile and integrate fitness apps for a seamless experience.

Tips for Using the Dashboard Effectively:

1. Start Your Day with the Today Tab:
   • Check your daily tasks and get an overview of your workout, meals, and steps.
2. Plan Ahead with the Coaching Tab:
   • Review upcoming workouts and meal plans to stay organized.
3. Communicate Often:
   • Use the Inbox tab to ask questions or request program changes.
4. Track Your Progress in the You Tab:
   • Regularly update your metrics, upload progress photos, and review activity history.

Troubleshooting:

• Missing Workouts or Meals?
  • Ensure your app is updated to the latest version.
  • Contact support through the Inbox tab if the issue persists.
• Steps Not Syncing?
  • Check that your Google Fit or fitness tracker is properly linked in the You tab.

Next Steps:

Explore each tab to familiarize yourself with the app’s features. Each section is designed to help you stay on track and achieve your fitness goals with ease!

The ASCEND FITNESS app includes video tutorials for most exercises in your workout program. These videos are designed to help you understand proper form, technique, and execution. Follow this guide to access and make the most of the video tutorials.

Steps to Use Video Tutorials:

1. Access Your Workout:

1. Go to the Today Tab:
   • Tap the Today Tab to view your scheduled workout.
   • Tap Start Workout to begin.
2. Navigate to the Coaching Tab (Optional):
   • Tap the Coaching Tab to see your weekly schedule.
   • Select the day’s workout and tap on an exercise to access its details.

2. Open the Video Tutorial:

1. Select an Exercise:
   • Tap on any exercise in your workout list to expand its details.
2. Play the Video:
   • Tap the play icon on the exercise image or video thumbnail to start the tutorial.
   • The video will demonstrate the proper form and technique for the exercise.

3. Learn Key Details:

• Form and Technique:
  • Watch how the movement is performed step-by-step.
  • Pay attention to posture, alignment, and breathing tips.
• Muscles Targeted:
  • Look for the information below the video to learn which muscle groups the exercise targets.

Tips for Using Video Tutorials Effectively:

1. Preview Before Starting:
   • Watch the tutorial before beginning the exercise to ensure you’re familiar with the movement.
2. Pause and Rewatch:
   • Pause or replay the video if you need additional clarification.
3. Practice Before Logging:
   • Perform the exercise a few times to perfect your form before logging your reps and sets.

Troubleshooting:

• Video Not Loading?
  • Ensure you have a stable internet connection.
  • Restart the app or check for updates to the latest version.
• Video Missing for an Exercise?
  • Contact our support team via the Inbox Tab

Next Steps:

Use video tutorials during your workouts to master proper form and reduce the risk of injury. Combine this with logging your progress to track improvements over time.

Your ASCEND FITNESS workout program is designed to help you achieve your fitness goals efficiently. Accessing and starting your workout is easy. Follow the steps below to view your program and begin your session.

Steps to Access Your Workout Program:

On the Today Tab:

1. Open the ASCEND FITNESS App:
   • Log in to your account if you haven’t already.
2. Go to the Today Tab:
   • By default, the app opens to the Today Tab, where you’ll see your daily schedule.
3. Find Your Workout:
   • Check your tasks for the day to locate your workout.
   • If it’s a rest day, this will be indicated instead of a workout.
4. Click “Start Workout”:
   • Tap Start Workout, and you’ll be redirected to an overview of your session.
5. Tap “Start Workout” Again:
   • When ready, tap Start Workout again to begin the first section of your workout, usually your warm-up.

On the Coaching Tab:

1. Go to the Coaching Tab:
   • Tap the Coaching Tab at the bottom of your screen.
2. Access the Weekly Calendar:
   • At the top of the Coaching Tab, you’ll see the weekly calendar.
   • Scroll to today’s date to find your scheduled workout.
3. Select Your Workout:
   • Tap on today’s workout to view the details.
4. Click “Start Workout” to Begin:
   • Tap Start Workout to view the overview.
   • Tap Start Section to begin the first part of your workout (e.g., warm-up).

Tracking Your Progress:

• Log Your Results:
  • During your workout, record reps, sets, and weights for each exercise.
  • Save your progress to track improvements.
• Add Notes:
  • Use the note feature to log additional details about your workout (e.g., how you felt, any adjustments made).

Troubleshooting:

• Can’t Find Your Workout?
  • Ensure your program start date is set, and you’ve completed the onboarding questionnaire.
  • If the issue persists, contact support via the Inbox Tab.
• Workout Won’t Start?
  • Ensure your app is updated to the latest version.
  • Check your internet connection and try again.

Tips for Success:

1. Prepare Before Starting:
   • Review the workout overview to familiarize yourself with the exercises.
2. Be Consistent:
   • Complete and log your workouts daily to track progress.
3. Communicate with Your Coach:
   • Use the Inbox Tab to ask questions about exercises.Coaches reply in 24-48 hours

Tracking your workout progress is simple and effective with the ASCEND FITNESS app. You can log your results, add notes, and review past workouts directly within your sessions. Follow these steps to make the most of the workout tracking features.

Steps to Track Your Workout Progress:

1. Start Your Workout:

• Go to the Today Tab or Coaching Tab to find your scheduled workout.
• Tap Start Workout to see an overview of the session.
• Tap Start Section to begin the first part of your workout (usually your warm-up).

2. During the Workout:

Log Exercises:

• Enter your reps, weights, or applicable metrics into the provided fields.
• After completing an exercise:
  • Tap the checkmark to mark it as done.
  • Tap Mark All to complete all exercises in a section at once.

Use the 3 Icons Next to Each Exercise:

1. Checkmark with Rewind Arrow:
   • Tap this icon to view your previously logged results for the same exercise.
   • Use this to compare your performance with prior sessions.
2. Chat Bubble:
   • Tap this icon to write comments about the exercise (e.g., "Used level 5 resistance," or "Felt great today").
   • View previous comments to reflect on past sessions.
3. Three Dots:
   • Tap this icon to:
     • Add a set to the exercise if needed.
     • Delete the last set if it was logged incorrectly.

Use Timer or Stopwatch:

• Tap the timer icon in the top-right corner to start a timer or stopwatch for time-based exercises.

View Exercise Details:

• Tap the “i” icon in the bottom corner of the exercise image to:
  • See a detailed explanation of the exercise.
  • View the muscles targeted by the exercise.

Navigate Between Exercises:

• Swipe left or right to move between exercises in a section.
• Preview upcoming exercises or edit current ones.

3. Move to the Next Section:

• Once all exercises in a section are completed:
  • Tap Done and Finish to complete the section.
  • Tap Start Section to move to the next part of the workout.

4. Complete Your Workout:

• After finishing all sections:
  • Swipe to the feedback screen to rate your workout on a scale from Easy to Too Difficult.
  • Tap the X to exit and save your workout.

Tips for Effective Tracking:

1. Compare Results Regularly:
   • Use the checkmark with a rewind arrow to look at previous entries, tracking progress and aiming for improvements.
2. Add Comments for Clarity:
   • The chat bubble is great for logging details like resistance levels, form adjustments, or overall performance.
3. Adjust as Needed:
   • Use the three dots to modify sets in real-time.

Troubleshooting:

• Forgot to Log Your Workout?
  • Go to the You Tab > Activity History, select the workout, and manually enter your results.
• Workout Not Saving?
  • Ensure you’ve marked all exercises as complete, rated the session, and tapped Finish Workout.
• Icons Not Responding?
  • Restart the app or update it to the latest version.

Next Steps:

Log every workout, use the icons to enhance your tracking, and review your progress regularly in the You Tab > Activity History.

Related Articles:

• How to Access Your Workout Program
• Overview of the ASCEND FITNESS App Dashboard

Your ASCEND FITNESS meal plan is designed to be flexible, allowing you to enjoy the meals you love while staying on track with your fitness goals. Each plan includes one full week of meals that you can repeat or customize based on your preferences. Here’s how to access, plan, and make the most of your meal plan.

Steps to View Your Meal Plan:

1. Viewing Meals on the Today Tab:

1. Log In to the ASCEND FITNESS App:
   • Open the app and log in to your account.
2. Go to the Today Tab:
   • By default, the app opens to the Today Tab, where you can see your meals for the day.
3. Access Meal Details:
   • Tap on Today’s Meal to see all meals planned for the day.
   • Tap on an individual meal for detailed information, including:
     • Nutrition Values: Calories, protein, carbs, and fats.
     • Ingredients: Full list of items needed.
     • Recipe: Step-by-step instructions at the bottom of the screen.
4. Create a Shopping List for Individual Recipes:
   • In a recipe, choose how many servings you want to add to your shopping list, making grocery planning seamless.

2. Viewing and Planning Meals on the Coaching Tab:

1. Go to the Coaching Tab:
   • Tap the Coaching Tab from the bottom menu.
2. Access the Weekly Meal Plan:
   • Tap on Meal Plan to view your entire week’s schedule of meals.
3. Add the Whole Week to Your Grocery List:
   • Tap the shopping cart icon at the top-right corner of the Meal Plan in the Coaching Tab to add all meals for the week to your shopping list automatically.
4. Customize Your Meals:
   • Each meal type (e.g., breakfast, lunch, dinner, snacks) can be swapped with another meal of the same type.
   • Tap on a meal to select alternatives that better fit your preferences.

Features of Your Meal Plan:

1. One Week of Meals:
   • Your plan includes one full week of meals, giving you seven unique days of recipes.
   • You can repeat the meals you enjoy the most in the following weeks or stick to the same daily plan if it’s your favorite.
   • Alternatively, mix and match recipes to create variety or replicate a favorite day throughout the week.
2. Interchangeable Meals:
   • Each breakfast, lunch, dinner, or snack can be swapped with another meal of the same type.
3. Calorie and Macronutrient Awareness:
   • Recipes are designed to fit your calorie goals. Be mindful of added ingredients like oils or fats, which can increase calories unnoticed.
4. Grocery List Creation:
   • Add individual meals or the whole week to your shopping list using the shopping cart icon for seamless grocery planning.

Tips for Making the Most of Your Meal Plan:

1. Plan Ahead:
   • Use the Coaching Tab to review and prepare meals for the week.
2. Be Mindful of Ingredients:
   • Avoid using oils or fats to stay within your calorie targets.
3. Experiment and Repeat:
   • Try all recipes during the first week, then repeat your favorites or mix and match for variety.

Troubleshooting:

• Can’t Find Your Meal Plan?
  • Ensure you’ve completed the onboarding questionnaire.
  • Please allow our team 48–72 hours after completing the questionnaire to assign you a meal plan that fits your needs.
• Meals Not Matching Preferences?
  • Use the Inbox Tab to request updates or adjustments to your plan. We add new recipes Monthly to the app. 
• Shopping List Not Updating?
  • Restart the app or check your internet connection.

Next Steps:

Explore your meal plan daily in the Today Tab and customize your weekly plan in the Coaching Tab. Use the shopping list feature to make grocery planning quick and easy, and enjoy the flexibility to repeat or mix your favorite recipes.

If you’ve completed the onboarding process but can’t find your meal plan, don’t worry! This article will guide you through the steps to resolve the issue and explain how long it might take for your personalized meal plan to appear.

Steps to Resolve Meal Plan Issues:

1. Confirm You’ve Completed the Questionnaire:

• Your meal plan is created based on the information you provide in the onboarding questionnaire.
• Ensure you’ve answered all questions accurately and submitted the questionnaire.

2. Allow 48–72 Hours for Meal Plan Assignment:

• Once the questionnaire is complete, our team of experts reviews your responses to create a personalized meal plan.
• This process may take up to 48–72 hours.
• If your meal plan isn’t available immediately, please wait for at least 3 days.

3. Check the Today Tab:

• Once assigned, your daily meals will appear in the Today Tab under Today’s Meals.
• Tap on a meal to view details like ingredients, nutrition values, and the recipe.

4. Check the Coaching Tab:

• Your full weekly meal plan will be available in the Meal Plan section of the Coaching Tab.
• Tap the Meal Plan to review all meals for the week and plan ahead.

Troubleshooting:

If You Still Can’t See Your Meal Plan After 72 Hours:

1. Ensure You’re Logged In with the Correct Account:
   • Double-check that you’re logged into the account used during onboarding.
2. Update the App:
   • Ensure your app is updated to the latest version to access all features.
3. Restart the App:
   • Close and reopen the app to refresh your account.
4. Contact Support:
   • If the problem persists, contact our support team via the Inbox Tab
   • Provide details, including your account email and a brief description of the issue.

Tips for Avoiding Delays:

• Complete the onboarding questionnaire as soon as you sign up.
• Provide accurate and detailed responses to help our team create your plan faster.

Next Steps:

Once your meal plan is available, explore it daily in the Today Tab or plan ahead using the Coaching Tab. Remember, consistency in nutrition is key to achieving your goals!