Coach Kain

02/12/2025

See you all there. That's right, you, reading this post.

03/09/2025

💥 PRE-MEMBERSHIP OFFER 💥
Ends 5PM, October 4

Sign up for any membership before 5PM October 4 and get 50% off your first month.
PLUS every new member before the deadline also goes into the draw to win a 60 minute massage at Everhaven Massage + Energy Alchemy!

⚡ Over 20 weekly classes
⚡ Kickboxing, yoga, weightlifting + PTs and more for tier 2 & 3 memberships
⚡ No BS - just goals, grit & gains

Want in?
Discount Base Builder Membership
bit.ly/41MSzlv
Discount Performance Coach Memberhip
https://bit.ly/4nklqFY
Discount Total Transformation Membership
https://asensionfitness.pushpress.com/landing/plans/plan_cd71763567ff4b/eyJkaXNjb3VudF9zbHVnIjoiNDZlYyIsInN0YXJ0X2RhdGUiOiIxMC8wNi8yMDI1In0=

For more info on what's included in each membership, checkout the website or send us a message.

Don’t wait. Rise Above.

28/07/2025

The Ascension Fitness Miles website is live.
Structured training. Clear coaching. No nonsense.
You want progress? This is the starting line.

Expert personal training, yoga, kickboxing, and weightlifting in Miles, QLD. Build strength, confidence, and mobility with Ascension Fitness Miles.

26/07/2025

🥄 Still Skipping Meals and Wondering Why You’re Tired, Craving Crap, and Can’t Build Muscle?
Let’s fix that with something wildly unsexy but incredibly effective:
👉 4–6 meals a day. Every 3–5 hours.
That’s it. No magic. Just math and biology working in your favor.
Here’s what this structure actually does for you:
• Stable blood sugar – fewer crashes, less anxiety, smoother focus.
• Longer fullness – you stay satisfied instead of turning into a snack gremlin at 4 PM.
• Craving control – hunger stays steady, so willpower isn’t always in a fistfight.
• More energy – no rollercoaster fatigue mid-afternoon.
• Muscle maintenance – protein timing = repair and retention. Don’t let gains leak between meals.
Why not just 3 meals a day?
Because leaving 6+ hour gaps between food turns your body into a cranky, hungry chaos goblin.
Why not 7+?
Because most people aren’t part-time bodybuilders with a meal-prep sponsorship and 9 alarms.
This isn’t about being rigid. It’s about creating a rhythm your biology can rely on.
Want to feel better, eat smarter, and finally stop faceplanting into your pantry at 9 PM?
Try this structure for 7 days. Just track how you feel. No gimmicks.
👇 Comment “MEAL MAP” if you want a sample schedule with macro ranges.

26/07/2025

Did you know when you eat matters just as much as what you eat? Your body's daily rhythm depends on steady fuel—so skipping meals or going hours without food can throw off your energy, recovery, and focus, even if you’re eating the right foods overall.

If you only eat a big breakfast and dinner, your body spends too long running on empty, which triggers stress, hurts performance, and makes you more likely to overeat later. Consistent meal timing spreads your nutrition and energy evenly across the day, supporting your workouts, recovery, and mood.

When planning your diet, remember: meal timing isn’t just a detail, it’s a foundation. Build your day with balanced meals and smart snacks for sustained energy and results.

This is one of our core coaching principles at Ascension Fitness Miles. If you want more tips or help building habits that fit your life, reach out below and let’s find the approach that works for you.