Adding notes to your workouts is a great way to keep track of your performance, feelings, and adjustments during a session. The ASCEND FITNESS app makes it easy to add comments to exercises or the overall workout, helping you analyze trends and refine your training. Here’s how to add and use notes effectively.

Steps to Add Notes to Your Workouts:

1. During Your Workout:

1. Start Your Workout:
   • Go to the Today Tab or Coaching Tab and tap Start Workout.
2. Add Notes to Individual Exercises:
   • Next to each exercise, tap the chat bubble icon.
   • Enter your notes (e.g., “Increased weight to 50 lbs,” or “Form felt strong today”).
3. Save the Note:
   • Tap Save to attach the note to the exercise.

2. After Completing Your Workout:

1. Review the Workout Overview:
   • Once you’ve completed the workout, you’ll see a summary of the session.
2. Add Overall Notes:
   • Look for the notes section in the workout summary.
   • Add comments about the session as a whole, such as:
     • “Felt fatigued from yesterday’s run.”
     • “Tried a new warm-up routine—felt great!”
3. Save Your Notes:
   • Tap Save to finalize your notes.

3. Reviewing Your Notes:

1. Go to the You Tab:
   • Tap the You Tab and scroll to Activity History.
2. Select a Past Workout:
   • Tap on a completed workout to view the details, including the notes you’ve added.
3. Analyze Patterns:
   • Use your notes to identify trends, such as improving form, adjusting weights, or dealing with external factors like sleep or stress.

Tips for Effective Note-Taking:

1. Be Specific:
   • Write detailed notes about weight, reps, and form to track your performance accurately.
2. Reflect on External Factors:
   • Include comments about energy levels, nutrition, or mental state to gain deeper insights.
3. Use Notes for Future Adjustments:
   • Refer back to notes to adjust your training plan or discuss progress with your coach.

Troubleshooting:

• Notes Not Saving?
  • Ensure you tap Save after entering notes.
  • Check your internet connection and try again.
• Can’t Find Past Notes?
  • Go to the specific workout in Activity History to review notes attached to that session.
• Forgot to Add Notes?
  • You can still add notes to a completed workout by accessing it in your Activity History and tapping the chat bubble icon.

Next Steps:

Incorporate note-taking into every workout to track your progress, refine your performance, and stay consistent on your fitness journey.

Steps to Analyze Your Workout History:

1. Access the You Tab:

1. Go to the You Tab:
   • Tap the You Tab at the bottom of your screen.
   • This section includes your Training Minutes, Streaks, and Activity History.
2. Open Activity History:
   • Scroll down to Activity History to see a chronological list of all completed workouts.

2. Review Past Workouts:

1. Select a Workout:
   • Tap on a specific workout in the list to view detailed information.
2. View Workout Details:
   • Check the exercises, sets, reps, weights, and notes logged during that session.
3. Analyze Performance:
   • Compare the volume (reps x sets x weight) across similar exercises to track improvements in strength or endurance.

3. Compare Weekly Activity:

1. Check Training Streaks:
   • Use the Training Streaks section in the You Tab to monitor consistency over time.
2. Weekly Trends:
   • Look for patterns in your workout frequency and intensity to ensure you’re staying on track with your goals.

4. Use Notes for Deeper Insights:

1. Review Notes for Context:
   • Each workout allows you to add notes about challenges, feelings, or adjustments.
   • Reflect on these notes to understand how external factors (e.g., stress, sleep, or nutrition) impacted your performance.
2. Adjust Based on Insights:
   • Use the insights to modify future workouts or discuss changes with your coach.

Tips for Analyzing Workout History:

1. Look for Progress Trends:
   • Monitor improvements in weights, reps, or endurance for specific exercises.
2. Identify Plateaus:
   • Use workout history to spot areas where progress has stalled and adjust your routine accordingly.
3. Celebrate Milestones:
   • Acknowledge personal bests or consistency streaks to stay motivated.

Troubleshooting:

• Workouts Not Appearing in History?
  • Ensure you’ve saved each workout after completion.
• Logged Data Incorrect?
  • Select the workout and edit the details to correct any mistakes.
• History Missing Completely?
  • Log out and log back into the app, or contact support if the issue persists.

Next Steps:

Regularly review your workout history to stay informed about your progress. Use this data to refine your goals, adjust intensity, and celebrate your achievements.

Tracking your progress is essential to staying motivated and achieving your fitness goals. The ASCEND FITNESS app provides tools to review your performance, body metrics, and workout history. This guide will help you navigate the app to monitor your progress effectively.

Steps to View Your Progress Over Time:

1. Go to the You Tab:

1. Access the You Tab:
   • Tap the You Tab at the bottom of your screen.
   • This section contains your Training Minutes, Streaks, and Body Metrics.
2. Scroll to Metrics:
   • Navigate to the Metrics Section to view detailed progress on weight, body fat percentage, and other tracked data.

2. View Your Workout History:

1. Activity History:
   • In the You Tab, scroll to Activity History to see a list of all completed workouts.
2. Review Past Workouts:
   • Tap on a workout to view details like exercises, sets, reps, and weights logged.
3. Identify Trends:
   • Use the history to track improvements in strength, endurance, or consistency.

3. Use Graphs to Analyze Trends:

1. Open a Metric:
   • Tap on a specific metric (e.g., weight, body fat percentage) to see a graph of your progress over time.
2. Adjust the Timeframe:
   • Use the filters to adjust the graph’s timeframe (e.g., weekly, monthly) for a more detailed view.
3. Look for Patterns:
   • Identify trends in performance or body composition to see how your efforts are paying off.

4. Upload and Review Progress Photos:

1. Access Progress Photos:
   • In the You Tab, scroll to the Progress Photos section.
2. Add New Photos:
   • Tap the “+” icon to upload new photos or take pictures directly from your device.
3. Compare Photos:
   • Review and compare photos side-by-side to visualize physical changes over time.

Tips for Tracking Progress:

1. Consistency Is Key:
   • Regularly log metrics and workouts to get accurate insights.
2. Set Short-Term Goals:
   • Use your progress data to set achievable milestones.
3. Reflect on Photos:
   • Visual changes often complement the data and help maintain motivation.

Troubleshooting:

• Metrics Not Updating?
  • Ensure you’ve logged data correctly and saved each entry.
• Progress Photos Not Saving?
  • Check your device’s storage and app permissions.
• Graphs Not Displaying Properly?
  • Restart the app or ensure it’s updated to the latest version.

Next Steps:

Regularly review your progress in the You Tab to track your fitness journey effectively. Combine metrics, workout history, and photos for a holistic view of your achievements.

Fitness is a journey that requires consistency and commitment to see meaningful results. At ASCEND FITNESS, your goals are locked in for an 8-week period to ensure you can focus on achieving measurable progress. After completing your current program, you’ll have the opportunity to choose a new program with updated goals that align with your evolving fitness aspirations.

Steps to Update Your Fitness Goals After the 8-Week Period:

1. Complete Your Current Program:

1. Commit to the Full 8 Weeks:
   • Programs are designed to show results within 6–8 weeks.
   • Staying consistent with your workouts and nutrition during this period is key to success.
2. Log Your Progress:
   • Use the You Tab to track metrics like weight, body fat percentage, and workout performance.

2. Choose a New Program After Completion:

1. Go to the Coaching Tab:
   • After completing your current program, access the Coaching Tab to explore available programs.
2. Select a New Goal:
   • Choose a program tailored to your updated fitness objective, such as:
     • Fat Loss
     • Muscle Building
     • Endurance Training
     • General Wellness
3. Confirm Your Selection:
   • Follow the steps to enroll in the new program and start your next 8-week journey.

3. Communicate with Your Coach (If Applicable):

1. Message Your Coach:
   • Use the Inbox Tab to share your new goals with your coach, ensuring the selected program aligns with your aspirations.
2. Response Time:
   • Coaches typically respond within 24–72 hours to confirm or provide feedback on your choice.

Why We Prioritize 8-Week Commitments:

• Consistency Yields Results:
  • It takes at least 6–8 weeks of focused effort to see meaningful changes in your fitness.
  • Completing a program helps build discipline and ensures you’re progressing steadily.
• Avoid Goal Switching:
  • Frequently changing goals can hinder long-term progress.
  • A fixed 8-week period provides the stability needed to achieve results.

Tips for Success:

1. Stick to the Plan:
   • Trust the process and follow the program for the full 8 weeks to maximize results.
2. Reassess After 8 Weeks:
   • Use the end of your program to reflect on your progress and set new objectives.
3. Communicate Early:
   • If you’re considering new goals, discuss them with your coach as you approach the end of your current program.

Troubleshooting:

• Need to Adjust Goals Mid-Program?
  • Programs cannot be changed during the 8-week period. Focus on consistency and use the end of the program to reassess.
• Unsure About Your Next Goal?
  • Reach out to your coach for guidance on selecting the right program for your evolving needs.

Next Steps:

Complete your current program with dedication and track your results. After 8 weeks, choose a new program aligned with your updated fitness goals to continue your journey with confidence.

When you sign up for ASCEND FITNESS, you’re assigned a 60-day program tailored to your goals and fitness level. If you want to adjust the program difficulty, you can gradually increase the intensity of your workouts. Accessing a new program or modifying your current program is also possible under certain conditions. Here’s everything you need to know.

Steps to Adjust Your Program Difficulty:

1. Gradually Increase the Weight You Use:

1. Start with Small Increments:
   • As you progress, challenge yourself by increasing the weights or resistance you use during workouts.
2. Focus on Form:
   • Always maintain proper form to avoid injury, even as you increase intensity.
3. Track Your Progress:
   • Use the Workout Log to record reps, sets, and weights, so you can monitor improvements over time.

2. Accessing a New Program After 60 Days:

1. Program Duration:
   • Your current program runs for 60 days (8 weeks). Once completed, you’ll have the option to start a new program.
2. Explore New Programs:
   • After the 8-week period, browse the available programs, including on-demand workouts for additional variety.
3. Contact Support for Assistance:
   • If you’re unsure about the next program to choose, you’ll have the option to book a consultation with one of our specialists. Fees may apply 

3. If You Selected the Wrong Program at Signup:

1. Contact Us for Modifications:
   • If you made a mistake in your onboarding questionnaire, send a message via the Inbox Tab explaining the issue.
2. Response Time:
   • Our team will review and respond within 24–72 hours to adjust your program if available.
3. Restrictions:
   • Modifications can only be made within the first 7 days of the program. Then a new program can be assigned after completing the initial 8 weeks.

Tips for Program Adjustments:

1. Stay Consistent:
   • Complete the full 60-day program to maximize your results and track improvements.
2. Gradual Increases:
   • Adjust weights or intensity over time rather than making sudden changes.
3. Use On-Demand Workouts:
   • Incorporate additional on-demand workouts for variety and extra challenges during your program.

Troubleshooting:

• Wrong Program Assigned?
  • Contact us through the Inbox Tab, and we’ll make the necessary adjustments within 24–72 hours.
• Program Too Easy or Difficult?
  • Gradually increase weights or modify exercises as needed. Reach out for guidance if necessary.
• Access to New Programs Not Available?
  • Ensure you’ve completed the full 60-day program. Contact support if you’re still unable to access new options.

Next Steps:

Stick with your current program, adjusting weights and intensity as you progress. After completing the program, explore new options to keep your fitness journey exciting and effective.