https://www.ascend.training/blog-1-1 daily 0.75 2026-03-26 https://www.ascend.training/blog-1-1/neuroplasticity-fitness-consistency-habits monthly 0.5 2026-03-26 https://images.squarespace-cdn.com/content/v1/614090ed3c31866996e72123/58871129-b3c1-4a08-a030-af2306a05438/Untitled+design+%2823%29.png Elevate Her: Women's Wellness, Travel, Family, and Pet Care - Neuroplasticity: Why Consistency Changes Everything (Even When It Doesn’t Feel Like It Yet) - Neuroplasticity: the key to success Your brain will choose familiar over better… every time. Until you teach it something new. 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What Is a Strength Phase (and Why It Works So Well for Your Body) https://images.squarespace-cdn.com/content/v1/614090ed3c31866996e72123/1b4abab7-7e1e-4362-afee-fe4413e5e743/IMG_0223.PNG Elevate Her: Women's Wellness, Travel, Family, and Pet Care - What Is a Strength Phase (and Why It Works So Well for Your Body) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/614090ed3c31866996e72123/c13c4065-6b63-46d0-a110-79f253ff7cbc/IMG_0225.PNG Elevate Her: Women's Wellness, Travel, Family, and Pet Care - What Is a Strength Phase (and Why It Works So Well for Your Body) https://images.squarespace-cdn.com/content/v1/614090ed3c31866996e72123/e3f27422-cb7f-436c-a818-0fc739a6fdec/IMG_0222.PNG Elevate Her: Women's Wellness, Travel, Family, and Pet Care - What Is a Strength Phase (and Why It Works So Well for Your Body) https://images.squarespace-cdn.com/content/v1/614090ed3c31866996e72123/d7d40f32-470d-4dc4-9d58-d3617be92758/IMG_0224.PNG Elevate Her: Women's Wellness, Travel, Family, and Pet Care - What Is a Strength Phase (and Why It Works So Well for Your Body) https://www.ascend.training/blog-1-1/how-do-i-know-if-im-lifting-heavy-enough monthly 0.5 2025-12-10 https://images.squarespace-cdn.com/content/v1/614090ed3c31866996e72123/aafa7629-0a4d-4238-816e-cbde1a0b9d36/IMG_0216.png Elevate Her: Women's Wellness, Travel, Family, and Pet Care - How Do I Know If I’m Lifting Heavy Enough? https://www.ascend.training/blog-1-1/the-real-deal-on-processed-foods-how-to-eat-better-without-feeling-restricted monthly 0.5 2025-09-26 https://images.squarespace-cdn.com/content/v1/614090ed3c31866996e72123/4ea40a03-9bc0-4655-b325-c2f1f3c6fcb1/Untitled+design.png Elevate Her: Women's Wellness, Travel, Family, and Pet Care - The Real Deal on Processed Foods: How to Eat Better Without Feeling Restricted - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/614090ed3c31866996e72123/a6c47b55-345c-4bbb-910b-6aa4cbb13a7d/Untitled+design.zip+-+2.png Elevate Her: Women's Wellness, Travel, Family, and Pet Care - 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2024 - 2 years after therapy and happier/healthier than I’ve ever been https://images.squarespace-cdn.com/content/v1/614090ed3c31866996e72123/d825dac6-8696-4ebf-a2ba-faea6cea0e2f/IMG_4535.jpg Elevate Her: Women's Wellness, Travel, Family, and Pet Care - Somatic Therapy Explained: My Personal Experience & the Real-Life Benefits https://www.ascend.training/blog-1-1/strength-training-for-women-breaking-myths-and-building-confidence monthly 0.5 2025-04-10 https://www.ascend.training/blog-1-1/Blog Post Title One-s9tg4 monthly 0.5 2024-09-06 https://www.ascend.training/blog-1-1/category/strength+training monthly 0.5 https://www.ascend.training/blog-1-1/category/mobility monthly 0.5 https://www.ascend.training/blog-1-1/category/Injury+Prevention monthly 0.5 https://www.ascend.training/blog-1-1/category/functional+fitness monthly 0.5 https://www.ascend.training/blog-1-1/category/Women%27s+Health monthly 0.5 https://www.ascend.training/blog-1-1/category/gardening monthly 0.5 https://www.ascend.training/blog-1-1/category/Fitness+Education monthly 0.5 https://www.ascend.training/blog-1-1/category/wellness monthly 0.5 https://www.ascend.training/blog-1-1/category/mind+and+body monthly 0.5 https://www.ascend.training/blog-1-1/category/Nervous+system monthly 0.5 https://www.ascend.training/blog-1-1/category/Recovery monthly 0.5 https://www.ascend.training/blog-1-1/category/well+being monthly 0.5 https://www.ascend.training/blog-1-1/tag/strength+training monthly 0.5 https://www.ascend.training/blog-1-1/tag/oxytocin monthly 0.5 https://www.ascend.training/blog-1-1/tag/community+fitness monthly 0.5 https://www.ascend.training/blog-1-1/tag/group+fitness monthly 0.5 https://www.ascend.training/blog-1-1/tag/mental+health monthly 0.5 https://www.ascend.training/blog-1-1/tag/women%27s+fitness monthly 0.5 https://www.ascend.training/home daily 1.0 2026-02-18 https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1618497259178-6XJGK9GR6YAVBQL5L519/20140301_Trade-151_012-2.jpg Elevate Her: The Women's Wellness Journal https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1607694583486-2PQT0LQ193RL7MCB6DX4/20140228_Trade+151_0046.jpg Elevate Her: The Women's Wellness Journal https://images.squarespace-cdn.com/content/v1/614090ed3c31866996e72123/1769197741767-V6TT6HRBO029DY1YOFV9/unsplash-image--8RlkUaTFGI.jpg Elevate Her: The Women's Wellness Journal Ascend Training and Wellness Owner - Amie https://www.ascend.training/contact daily 0.75 2026-02-19 https://www.ascend.training/about daily 0.75 2026-02-19 https://images.squarespace-cdn.com/content/v1/614090ed3c31866996e72123/ad92da09-fbfe-4508-a6fb-921f8f522734/AB6C5FD2-AF44-4AE1-9A26-ABB2C5B7511C.JPG About Amie Norquist | Coaching Philosophy, Training & Credentials | Ascend Training - Amie - owner and fitness/wellness coach Hi, I’m Amie — a certified personal trainer, wellness coach, and nutrition coach with a passion for helping women build strength, confidence, and sustainable health. A few years ago, my own body forced me to slow down. I was navigating grief from losing my brother, a divorce, autoimmune challenges, overwhelming nervous system dysregulation, and the pressure to push through exhaustion. Through intentional movement, wellness practices, mental health support, and somatic therapy, I rebuilt my relationship with my body. I learned how to train in a way that supported healing rather than depletion. That experience shaped everything I do. What I learned during those years improved my wellness practices and how I approach working with clients. I founded Ascend Training to create a fitness & wellness space focused on education, compassion, and long-term wellbeing. My coaching emphasizes mobility, strength, mind-to-muscle-connection, proper movement mechanics, and nervous-system-aware training so women can feel capable in their bodies without extremes, injury or burnout. This website is an extension of that philosophy. Here, you’ll find thoughtfully designed training programs, practical wellness guidance, and insights into building a balanced, resilient lifestyle, whether you’re training at home, in the gym, or on the go. You don’t need perfection or rigid rules to reach your goals. You need clarity, consistency, and support that adapts to real life and individual need. I’m here to help you move better, feel stronger, and live with more ease and confidence. https://www.ascend.training/faqs daily 0.75 2026-02-19 https://www.ascend.training/how-it-works daily 0.75 2026-02-19 https://images.squarespace-cdn.com/content/v1/614090ed3c31866996e72123/7b06025b-633d-4ab2-95f1-0836de8df32c/IMG_1364.png How It Works AC Women’s Small Group Fitness https://images.squarespace-cdn.com/content/v1/614090ed3c31866996e72123/1631787622329-0AVCFXTIIIUTAECN7TAU/IMG-2941.jpg How It Works - instructional workout videos Your personal app will include instructional workout videos and in-depth explanations for each exercise, taking all the guesswork out of what to do, how to do it, and how much you should be doing. https://images.squarespace-cdn.com/content/v1/614090ed3c31866996e72123/1631787603232-3J4QWR67ZJ9B1I6ABB64/IMG-2943.png How It Works - track your achievements Your personal app will not only allow you to sync your favorite nutrition/heart rate devices and apps, but will also track every achievement you make allowing you to visualize hitting personal bests and reaching new goals. https://images.squarespace-cdn.com/content/v1/614090ed3c31866996e72123/1631788126313-RH6EG1RB1BULY2IDYW1L/unsplash-image-buWcS7G1_28.jpg How It Works https://www.ascend.training/work-with-me daily 0.75 2026-01-25 https://www.ascend.training/services daily 0.75 2021-09-15 https://images.squarespace-cdn.com/content/v1/5e9e44e143969e061c2ed8fa/1598648959914-U76V37HKUV2LA5S2JHZB/image-asset.jpeg Services https://images.squarespace-cdn.com/content/v1/5e9e44e143969e061c2ed8fa/1601305351714-PV7P0GTX4L6BZC6SKNR4/image-asset.jpeg Services - Detox and Restore If you’re looking to begin your wellness journey with a clean slate, following this holistic detox plan is a great place to start. Week 1 — Mind detox Week 2 — Body detox Week 3 — Relationship detox Week 4 — Reintroduction https://images.squarespace-cdn.com/content/v1/5e9e44e143969e061c2ed8fa/1601305321528-VBNH08PUY7H6M2V9B4NX/image-asset.jpeg Services - Essential Oils 101 Interested in aromatherapy but don’t know where to start? You’ll learn all the basics in this introductory course. Week 1 — Introduction to essential oils Week 2 — Combining oils with carrier oils Week 3 — Oils for the home Week 4 — Oils for the body https://images.squarespace-cdn.com/content/v1/5e9e44e143969e061c2ed8fa/1597864761968-HDQ68S6F9FI1299MNTQW/image-asset.jpeg Services https://www.ascend.training/about-1 daily 0.75 2021-09-15 https://images.squarespace-cdn.com/content/v1/5e9e44e143969e061c2ed8fa/1597176292246-T8PKSLRVAT8A5OFSMX85/image-asset.jpeg About - Hi, I’m Myhra Jones. Maybe you want to launch a business. Maybe you want to turn a hobby into something more. Or maybe you have a creative project to share with the world. Whatever it is, the way you tell your story online can make all the difference. Don’t worry about sounding professional. Sound like you. There are over 1.5 billion websites out there, but your story is what’s going to separate this one from the rest. 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