About Ascend Movement
Specializing in movement assessment and coaching to maximize your body’s movement options, efficiency and performance.
Ascend means to move upwards, to elevate and that is eaxctly what we aim to do – elevate your movement to better support you in the ways that are most important to you – whether that’s climbing stairs or climbing a mountain.
Movement matters. It is about so much more than exercise or injury – how you move determines how you interact with your world and the most important people in it.
Movement is like food – your body depends on it to survive and thrive. Just like food, we need a varied diet of whole movements frequently. No two bodies need the exact same diet to thrive, however. Our job is to pair the right movement nutrients with your body’s movement needs.
Shenoa’s Mindful Movement Studio
Shenoa established Ascend Movement after 12 years of working throughout the Kootenays as a Kinesiologist and Clinical Exercise Physiologist. With a BSc Hons in Exercise Physiology from the University of Calgary, Shenoa went on to complete her Clinical Exercise Physiology Certification and spent the first years of her career focusing on cardiac rehabilitation and gaining experience in kinesiology and exercise rehabilitation. After returning to her home town of Kimberley in 2008 Shenoa’s opportunities and interests diversified further.
She developed the Moving Into Wellness program, a physician-referred clinical exercise program that has been funded by Interior Health since 2009. She has worked with the incredible team of Creekside Physiotherapy since 2013. And she spent 4 years as part of the Ktunaxa Nation Health Team, working throughout the unceded traditional territory of the Ktunaxa people. Most recently she worked with Healthy Kimberley, promoting physical literacy across the lifespan. Over this time she has continued to develop her knowledge and skills with regular trips to attend workshops and certifications. These opportunities have fueled her knowledge, interest and passion for functional and natural movement.
Ascend Movement has been created as a culmination of these local experiences and knowledge gained throughout these years. As a mother, she has seen how movement starts off as a quintessential part of how we develop, learn, connect and enjoy life. For many of us, however, movement becomes a source of discomfort and something we struggle to fit into our lives. Movement can and should be a source of joy, connection, and a way of enhancing our experiences, especially in the stunning region we live in. The belief that movement is a vital part of the human experience and is best done in the company of others is what guides the offerings in studio.
Shenoa’s Mindful Movement Studio
Shenoa established Ascend Movement after 12 years of working throughout the Kootenays as a Kinesiologist and Clinical Exercise Physiologist. With a BSc Hons in Exercise Physiology from the University of Calgary, Shenoa went on to complete her Clinical Exercise Physiology Certification and spent the first years of her career focusing on cardiac rehabilitation and gaining experience in kinesiology and exercise rehabilitation. After returning to her home town of Kimberley in 2008 Shenoa’s opportunities and interests diversified further.
She developed the Moving Into Wellness program, a physician-referred clinical exercise program that has been funded by Interior Health since 2009. She has worked with the incredible team of Creekside Physiotherapy since 2013. And she spent 4 years as part of the Ktunaxa Nation Health Team, working throughout the unceded traditional territory of the Ktunaxa people. Most recently she worked with Healthy Kimberley, promoting physical literacy across the lifespan. Over this time she has continued to develop her knowledge and skills with regular trips to attend workshops and certifications. These opportunities have fueled her knowledge, interest and passion for functional and natural movement.
Ascend Movement has been created as a culmination of these local experiences and knowledge gained throughout these years. As a mother, she has seen how movement starts off as a quintessential part of how we develop, learn, connect and enjoy life. For many of us, however, movement becomes a source of discomfort and something we struggle to fit into our lives. Movement can and should be a source of joy, connection, and a way of enhancing our experiences, especially in the stunning region we live in. The belief that movement is a vital part of the human experience and is best done in the company of others is what guides the offerings in studio.
Our Winter 2025 Movement Classes
FIT FROM THE GROUND UP/READY TO RUN OR RIDE PROGRAMS
Fit from the Ground Up is our general whole body strength and athletic movement program. This program builds progressively over the course of 12 weeks.
Winter programs will continue to include loads of movements to build athleticism throughout the lower body and core but programming will prioritize upper body strength a little more significantly.
Ready to Ride and Ready to Run are similar programs to Fit From the Ground Up but we will explore and integrate exercises and movement through a mountain biking and trail running lens.
Registration includes access to an online course and home exercise programming to support your independent and home-based practice.
Fit From the Ground Up
Mondays @ 9:30am
Mondays @ 5:45pm
Thursdays @ 6:45am
Thursday @ 9:00am
Thursdays @ 5:00pm
Ready to Ride
Mondays @ 7:15pm
Ready to Run
Thursdays @ 6:00pm
$200.00 for 12 sessions + home exercise programming
AGILE THROUGH THE AGES
As we move through life, our movement become less varied and less experimental. This often leads to a reduction in balance, proprioception, reaction, mobility and strength.
Agile through the Ages is our most accessible program on the schedule, aiming to be inclusive of all ages and levels of fitness and mobility.
The small group program is a playful, supportive and safe way to explore movements that may not occur as regularly as needed to maintain our mobility, balance and strength throughout our years.
Movements will include whole-body strength programming, core and breath work, foot health and gait drills, gentle mobility, and playful balance and agility activities.
Mondays 11:15am-12:30pm
All ages and fitness levels are welcome.
STRONGER FOR LONGER
Research continually shows that strength training is one of the best ways to maintain bone, joint, connective tissue, and metabolic health and may be even more important to include in our movement routine than in our youth.
Stronger for Longer is similar to Fit from the Ground Up programs, a progressive strength-focused program with joint and bone health at it’s core. This winter’s 12-week program will work through 3-phases of strength training that will integrate exercises to support the upcoming winter season as well as functional strength.
$200 for 12 in-studio classes, online course and home exercise programming
Tuesdays 9:00-10:15am
Thursdays 9:00-10:15am
12-sessions
$200
STRENGTH 45
A short whole body workout that focuses on compound whole body exercises with goals hitting strength, stability, and mobility within this 45-minute workout.
Thursdays @ 5:00pm
$125.00 for 12-week program
$12.50 drop-in (5-punch pass for 55.00)
EMPOWERED CORE & STRENGTH
This pelvic and core health-focused strength program is an evolution of my old core-health class “Belly and Breath” but after a couple years of updated learning my pelvic and core health programming needed an upgrade.
As women we tend to hold strong and often self-limiting beliefs about our bodies and physical abilities.
This 12-week program is about challenging those beliefs by building strength and confidence in a small, supportive and progressive group program.
Empowered Core & Strength will include a weekly small group training session and home programming to support your individual goals.
Exercises and programming will focus on improving your stabilization strategy to support a healthy core and pelvic floor, joint mobility, building upper body strength and general fitness to move through your life with more confidence.
Wednesdays 9:30-10:45am
Wednesdays 7:00-8:15pm
$200.00
MASSAGE BALL & MOBILITY CLASSES
Mobility is the ability to access and control a full and varied range of motion. Our approach: address tension and tone, move throughout range, activate muscles at end range of motion and explore fundamental movement patterns.
Each program will tour the body over the course of the winter with a different joint, fascial line, or movement pattern being the focus for each class. All program will start with a focus on the lumbar spine, pelvis and ribcage orientation and travel upward or downward from there.
As an added bonus we have a growing online video library that participants will be given access to in order to support independent mobility work.
FUNDAMENTALS OF STRENGTH & CONDITIONING
*All youth Fundamentals classes are full for the spring season. Contact us to discuss options for future seasons.
This small group training program for is for young teens to build a foundation for future strength and athletic conditioning.
This program will review key principles of training and fundamentals such as alignment, core stability, breath control. Over the course of the program we will develop and train a traditional strength training program. Movements will focus on fundamental strength movements and strategies. Body weight, suspension trainer, and free weight exercises will be explored.
Phases of conditioninig will include foundational strength, strength training progressions, power and speed.
Individualization of the program will be offered to meet specific needs and goals.
Contact us for more details about start date, program length, and cost.
PRIVATE GROUP PROGRAMS
Do you have a group of friends who have some shared goals?
We are happy to put together a group program that is specific to your group’s interests and needs and schedule.
Custom group programs can be as small as 3-4 people and as big as 8.
Contact us to discuss availability, costs and programming ideas.
Please contact us for additional options or if you have a small group that would like to have a private class together.
“If you wish to move mountains tomorrow, you must start by lifting stones today.”
Location of Ascend Movement
#14 196 Spokane St Kimberley, BC V1A 2E4