Sam Wilson
Founder, Ascend Fitness
Independent software engineer in Auckland, New Zealand. Builds Ascend Fitness solo — every line of code, every customer email, every design decision. Background in TypeScript, React Native, and AI integration. Lifts, hikes, occasionally runs.
Posts by Sam
- Ascend vs Strong: comparing two approaches to workout tracking2026-05-10
- Mountain training for normal humans (you don't need to summit Everest)2026-05-08
- Gamified fitness apps: a guide to the main approaches2026-05-06
- Why streaks beat motivation (and how to make one that doesn't break)2026-05-04
- Protein targets for lifters without counting every gram2026-05-06
- Zone 2 cardio: the boring engine behind every fitness goal2026-05-03
- The 3-day full-body split that beats everything else for beginners2026-04-30
- How to recover from a 3-week fitness break without starting over2026-04-27
- Sleep is the cheapest supplement most lifters ignore2026-04-24
- Ascend vs MyFitnessPal: two paths to long-term progress2026-04-21
- The quiet power of pull day: why most lifters are imbalanced2026-04-18
- Privacy-first fitness apps: why your workout data matters more than you think2026-04-15
- Progressive overload explained: the single principle behind every gain2026-05-19
- First time at the gym? A no-anxiety walkthrough for beginners2026-05-19
- Deload week: why the hardest week is the easy one2026-05-19
- 10,000 steps a day: myth, marketing tool, or genuinely useful target?2026-05-19
- Creatine monohydrate: the most-studied supplement in fitness, explained2026-05-19
- No-equipment home workout that actually builds muscle (yes, really)2026-05-19
- Ascend vs Hevy: which workout tracker actually keeps you training?2026-04-08
- Ascend vs Fitbod: when AI-generated workouts actually help2026-04-05
- Ascend vs Strava: running, strength, and everything in between2026-04-02
- The hybrid athlete template: strength, cardio, and mobility in one week2026-03-30
- Tracking RPE: when to stop counting reps and start counting effort2026-03-27
- Macros without a food scale: the eyeballing method that actually works2026-03-24
- The 90-day body recomp: realistic expectations from a non-coach2026-03-21
- Best fitness apps for New Zealanders in 20262026-03-18
- Climbing Aoraki / Mt Cook as a fitness metaphor (you don't have to actually summit)2026-03-15
- AI coach character design: why a personality (not a chatbot) changes adherence2026-03-12
- Mountain leagues: how weekly cohorts beat global leaderboards for keeping you logging2026-03-09
- Crews vs solo: when training with others actually helps (and when it doesn't)2026-03-06
- Hyrox without quitting your lift program2026-03-11
- Strength training for ultra runners without blowing up your legs2026-03-08
- Starting strength after 50: the honest guide2026-03-05
- First week at the gym without anxiety2026-03-02
- Recovery-aware training: what deload actually means2026-02-27
- Hyrox station-by-station: what to train and what to skip2026-02-24
- Ultra pace strategy by distance — 50K, 100K, 100-mile2026-02-21
- Masters deload cadence: why every 3rd week (not every 4th)2026-02-18
- Gym anxiety checklist for your first three visits2026-02-15
- Whoop strain vs training load: what they actually measure (and miss)2026-02-12
- Training with your partner without killing the relationship2026-02-09
- Family meal planning when everyone has different macros2026-02-06
- Small team fitness when you can't justify Wellhub2026-02-03
- Shared mountain goals: the strongest team glue2026-01-31
- How to onboard your non-lifting partner to strength training2026-01-28
- Training for the Tongariro Northern Circuit without living near it2026-01-25
- Training for Australian heat: summer strength and cardio that doesn't melt you2026-01-22
- The three best fitness tests in Australia and New Zealand2026-01-19
- Ascend vs ROXFIT: which Hyrox app actually keeps you training year-round?2026-01-16
- Ascend vs Vert.run: the strength side ultras miss2026-01-13