#Core strengthening Pilates

[ascendancepyb]

Website: https://www.ascendance-pyb.com/

Address: 1726 S. 8 Street, Fernandina Beach, Florida, United States

Ascendance - Pilates, Yoga, & Barre is your premier boutique fitness studio in Fernandina Beach, offering a diverse range of classes including Reformer Pilates, Yoga, and Barre. Our vision focuses on whole-health and well-being through innovative, collaborative programming. Whether you're a beginner or seeking to elevate your practice, our experienced instructors and state-of-the-art equipment are here to guide you on your fitness journey.

Yelp : https://www.yelp.com/biz/ascedance-pilates-yoga-and-barre-fernandina-beach

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[realpilatesonline]

Real Pilates Online is an online platform that offers virtual Pilates classes taught by experienced instructors. Our classes are designed to help you improve your posture, increase your flexibility and strength, and achieve a toned and lean body. We offer a variety of classes for different levels of experience, so whether you're a beginner or an experienced practitioner, you'll find a class that suits your needs.

[bodylove-mamas]

BodyLove Mamas Approach to Postnatal Workout Plan

BodyLove Mamas postnatal workout plan is an effective way for busy moms to incorporate exercise into their daily routine. The program takes a holistic approach to postpartum recovery, focusing on physical, emotional, and mental well-being. The plan is designed to be convenient and time-efficient, with workouts that can be tailored to individual needs and preferences. Additionally, the program offers a supportive community of like-minded moms who can provide encouragement and motivation. By following BodyLove Mamas',  moms can regain strength, improve posture, boost energy levels, and promote overall well-being.

[lcvemiyuki]

pilates workout | ushijima, hq

𓂃𓂃𓂃𓊝 ࿐𓂃𓂃𓂃

content: ushijima asks you for help on improving his core and balance

warnings: timeskip!ushijima x reader, established relationship, just a tad suggestive, fluff

characters: ushijima

word count: 502

a/n: you can tell how much i've been thinking about this😅...ushijima’s muscles go brrrrrr

𓆝 𓆟 𓆞 𓆝 𓆟

“Toshi—no, you have to tighten your core more.”

You were determined to support your boyfriend, so when he asked for advice on strengthening his core and enhancing his balance, you took it as your mission. You were aware of Ushijima’s resolve and aimed to match it.

“Mm,” he grumbled, acknowledging your guidance as he adjusted his arms, moving back into the planking position.

Despite his incredible strength, the strain in his muscles was visible as he struggled to maintain his posture. His wide shoulders trembled slightly, and sweat trickled down his temple.

Circling him, you focused on making sure his workout was effective. “C’mon, just thirty more seconds. Keep your arms straight.”

As his hips began to sag again, you sighed lightly and crouched beside him. Gently, you placed your hands on his waist, feeling the warmth of his skin. “Here, like this,” you said softly, guiding his hips back into position.

His quietness was telling, the occasional nod indicated he was taking in your instructions. You could sense the effort in his muscles.

“I should add this to my workout schedule,” he stated, his voice steady despite the exertion.

“To spend more time with you,” he added sincerely.

Leaning in, you whispered, “I’d like that.” His words pulling on your heartstrings.

Your hands stayed on him a little longer as you looked into his olive-green eyes.

The sound of your phone alarm shattered the moment. Yet, the warm feeling lingered even after you turned it off.

Ushijima gently reclined on the yoga mat, the fabric sticking to his sweaty skin. He lay flat on his back, drawing deep, steady breaths. His powerful arms moved behind his head, veins bulging as he began to cool down.

You brought him a small, white towel and crouched near his head. Wiping the sweat from his forehead, you leaned in closer, pressing a quick, affectionate kiss on his forehead.

“Your reward,” you whispered, smiling at him.

His eyes opened slowly, meeting yours with an intensity that quickened your pulse. His gaze traced your features, saying more than words could.

His chest rose and fell rhythmically, his body glistening under the soft light. The sight was mesmerizing as your peripheral vision caught a glimpse of his waistband, which hung low enough to reveal the two sculpted grooves that trailed even deeper down.

Ushijima reached up, the back of his hand brushing against your cheek. “Thank you,” he murmured.

“Anytime,” you replied softly, your heart racing as you hoped the warmth blossoming on your cheeks matched the heat of his hands.

There was a certain part of you, a hidden, daring side, that wanted to push him even further, just to see more of the sight of him now— sprawled out on the floor taking deep, heavy breaths.

A playful smirk crossed your face.

“What’s with the face, my love?” Ushijima’s deep voice pierced your bubble of thought.

“Oh! Nothing,” you assured him. “Now,” you clasped your hands together, “let’s continue, shall we?” you suggest, blinking innocently.

𓇼𓆉𓆝 𓆟 𓆞 𓆝 𓆟 𓆉𓇼

want more?

⤷ masterlist.

[pastel-charm-14]

a beginners guide to pilates

pilates is a low-impact exercise method that focuses on strengthening the body, improving flexibility, and enhancing overall fitness. it's suitable for people of all ages and fitness levels, making it an excellent choice for beginners who are looking to start a new exercise routine. in this guide, we'll cover the basics of pilates and provide tips for getting started.

what is pilates?

pilates was developed by joseph pilates in the early 20th century as a system of exercises designed to improve strength, flexibility, and body awareness. it incorporates a series of controlled movements that target the core muscles, as well as other muscle groups throughout the body. pilates emphasizes proper alignment, breathing, and concentration, making it a holistic approach to fitness.

benefits of pilates

strengthens core muscles: pilates focuses on strengthening the muscles of the core, including the abdominals, lower back, and pelvic floor, which can improve posture and stability.

improves flexibility: pilates exercises promote flexibility and range of motion in the muscles and joints, reducing the risk of injury and enhancing overall mobility.

enhances body awareness: pilates encourages mindful movement and body awareness, helping individuals develop a deeper connection between mind and body.

promotes relaxation: pilates incorporates breathing techniques and relaxation exercises, which can help reduce stress and promote a sense of calm and well-being.

increases muscular endurance: pilates exercises are performed in a slow and controlled manner, which helps build muscular endurance over time, allowing individuals to perform daily activities with greater ease.

getting started with pilates

find a qualified instructor: if you're new to pilates, consider taking a class with a certified pilates instructor who can guide you through the exercises and ensure proper form and technique.

start with the basics: begin with beginner-level pilates exercises that focus on building core strength, such as the hundred, pelvic tilts, and leg circles. gradually progress to more challenging exercises as you gain strength and confidence.

focus on proper alignment: pay attention to your alignment during pilates exercises, keeping your spine neutral and your shoulders relaxed. engage your core muscles to stabilize your body and prevent injury.

breathe deeply: practice diaphragmatic breathing during pilates exercises, inhaling deeply through your nose and exhaling fully through your mouth. coordinate your breath with your movements to promote relaxation and enhance concentration.

listen to your body: listen to your body and work at your own pace during pilates workouts. if an exercise feels too challenging or causes discomfort, modify it or take a break as needed.

be consistent: aim to practice pilates regularly to experience the full benefits of the method. start with two to three sessions per week and gradually increase the frequency and duration of your workouts as you progress.

remember that pilates is a journey, and progress takes time and dedication. be patient with yourself as you learn and grow in your practice, and enjoy the many benefits that pilates has to offer for your mind, body, and spirit.

[vskitty]

november workout weekly schedule

monday: upper body & core strength

goal: build lean muscle in arms and strengthen core.

workouts:

full body: everyday full body pilates workout 10 min

arms: slim arms in 1 week - arm fat loss workout 10 mins

or harder arm workout: toned arms workout with dumbbells 20 mins (optional if feeling stronger)

stretch: beginner flexibility routine 20 mins

tuesday: back flexibility & posture

goal: Improve back flexibility and posture.

workouts:

warm-up: daily stretch to fix your posture 7 min

shoulder & back mobility workout 10 min

fix your posture in 10 min

back flexibility | stretching routine | 20 min

wednesday: lower body & glutes

goal: Tone legs and grow glutes.

workouts:

warm-up: everyday full body pilates workout 10 min

30 day fat burn: legs and butt shaper workout 10 min

or: best at home booty workout 20 min

stretch: beginner flexibility routine 20 min

thursday: splits & leg flexibility

goal: work towards front and middle splits.

workouts:

warm-up: everyday full body pilates workout 10 min

how to get flexible legs & back fast 10 min

front & middle splits in 14 days | yoga splits challenge for incredible flexibility 30 min

friday: full body strength & core

goal: engage full body strength, focusing on core and arms.

workouts:

full body: everyday full body pilates workout 10 min

arms: slim arms in 1 week - arm fat loss workout 10 min

abs: abs workout- at home total core routine 10 min

stretch: beginner flexibility routine 20 min

saturday: deep stretch & flexibility

goal: deepen flexibility, focusing on legs and hips.

workouts:

warm-up: beginner flexibility routine 20 min

front & middle splits in 14 days | yoga splits challenge for incredible flexibility | 30 min

optional: fix your tight hamstrings fast! | intense hamstring repair yoga routine 25 min

sunday: active recovery / light stretch

goal: relax, relieve tension, and lightly stretch.

workouts:

light movement: walk (1 hour if desired)

bedtime stretches for flexibility and relaxation 10 min

[bigshymen]

SAM SULEK X FEM READER WHO DOES PILATES

summary : sam, your boyfriend, is always out filming workout videos for his viewers and you begin to miss him. naturally, you drag him to a pilates class with you.

fit reader , oneshot , established relationship , suggestive topics , no smut

As a bodybuilding influencer, your boyfriend, Sam, was on top of it and as a result always going to events and busy filming things from his meals to his car rides and of course, getting his pump on at the gym. And as much as you’d like to get on top of him, that doesn’t last very long. While you’re proud of his success, you missed your oversized-care bear dearly.

This gave you the idea to surprise him by dragging him to a pilates class - something you’d been doing for years that you knew he’d never tried. It didn’t bother you that he had no interest in it, but what did was his underestimation of pilates. That was going to change today.

“Hurry up Sam! Don’t make us late.” You whinned, practically hauling him out the door as he grumbled unenthusiastically about not wanting to pay more for essentially “bending and stretching.”

The sight of someone as tiny as you pulling a giant like him inside the studio, and succeeding, was a comical display for the women already present in class, earning a few whispers. His massive frame towered over the pilates enthusiasts who were petite in comparison.

Sam reluctantly followed you hand-in-hand and as you two settled onto your respective mats, you couldn’t help but giggle at the sight of him slightly looking out of place admist the sea of colorful Alo bottoms and tank tops.

“Good evening everyone!” The instructor chirped before introducing herself to any newcomers as Alexis. She began to lead the class through a series of movements, explaining each one with precision in a soothing voice. You glanced over at Sam, who was already struggling to keep up with the intricate poses.

Despite his strength and overwhelming size, the graceful movements of pilates proved to be quite challenging for him. You tried to stifle your laughter as he wobbled during the balance exercises and grunted loudly through the core strengthening sequences, earning side looks from the women on neighboring mats.

But Sam was determined to prove you wrong, pushing himself to keep pace with the rest of the class. Sweat dripped down his brow as he tried to retain focus on Alexis’s instructions, his muscles trembling with exertion.

As the class progressed you couldn’t help but feel pride watching Sam be bested. He may have been a powerhouse in the gym, but pilates was a whole different ballgame - one that required flexibility and control rather than sheer brute strength.

Though you had to admit, you enjoyed seeing him like this a lot more then you probably should. Sam in motion is… distracting. You stopped pretending to pose and your eyes linger to his curly locks, wet with sweat and cradling his pink face. It’s a rare occurrence when you see his hair without the cap obscuring it. Simplified, his face can best be described as masculine. But not the overbearing hypermasculinity bodybuilders often seem to have.

Sam’s profile is delightfully male. Despite his skin being almost completely littered with acne scars and wearing a seemingly permanent flushed-color, there’s no denying he’s handsome, facial wise. The shorts he wore were always obscenely short and suddenly you’re hyper aware of the ladies around the two of you. You hoped they weren’t having any ideas, unless they fancied one inchers.

After what seemed like eternity of stretching and contorting, at least for Sam, the class came to a close. He flopped onto his mat with a dramatic sigh, the sound startling you and a few of the women but he seemed too tired to be embarrassed.

“That was tough,” He finally admitted after he gave up on sitting upright, panting deeply as his muscles throughly protest. The sheepish grin spreading across his face betrayed his body language.

You felt a smile forming on your own lips. Leaning over to give him a kiss on his scarlet cheek, you linger for a moment. It’s accompanied with a gentle pat against his solid chest. “You did great, hun. I’m happy you joined me.”

One of the young women peering discreetly from the left side of the room cringed.

[elesheva]

this weekend i lay on the floor while the toddler played, the tinny sound of hakuna matata coming from my phone, and wordlessly did some little pilates movements. you exercisin? he asked, and slid down onto his back beside me. like this? he asked, and he imitated me perfectly with his legs that used to be so small i could cup them both in my hand. we lay there together, strengthening our cores and laughing in the morning midwestern light, while the twin notes of love and fear hummed inside of me: i feel so lucky to know him, and so afraid for the inevitable day that he does not want -- more than anything in the world -- to be wherever i am. but that's the trick of parenthood; he will go further and further away, if i do my job right, and i will always partially exist here on the hardwood floor, feeling his soft arm flush against mine. just as i am always a little bit in that cold, bright corner of the NICU, watching him breathe.

[ventsesh24]

──────── · · ୨୧ · · ────────

Introduction to the Girl-boss by Day Grandma by Night Era

This era is all about embracing your highest self by focusing on career growth, self-improvement, and relying on a supportive community of like-minded women. It’s a time for productivity, success, and expanding knowledge—while nurturing creativity and self-expression. Ideally, this is a time to invest fully in yourself, uplift others, and build a foundation of success, knowledge, and meaningful connections.

Girlboss Mindset:

★This mindset mainly focuses on career, financial, and personal growth.

★Grind in school and/or work: prioritize studying, aim for all As, get the promotion, network with intention, dress for success, and continue honing professional skills

★Engage in self-improvement workshops (solo or group) once or twice a week on topics like public speaking, financial literacy, tackling your weaknesses, learning important skills, etc.

★Intellectual enrichment and skill building: read daily, listen to audiobooks, learn new skills or hobbies (like learning a language or DIY projects)

★Stay active & healthy: set a workout routine and stick to it, learn self-defense, do weekly pilates and core strengthening, start running, and stick to a healthy diet plan with real food

★Be proactive and cautious: get the fazer pepper spray or other protection, run errands (gym, store) during the day, avoid going out alone at night (even in safe areas), and stay aware of your surroundings.

★Civic duty: listen to informative podcasts from neutral/objective sources (NPR on spotify), if possible participate in public forums and town halls, engage with elected representatives, volunteer, and stay informed for every election especially local

Grandma Mindset:

★This mindset primarily focuses on self-expression and self-care through fulfilling activities and a supportive community of like-minded women.

★Get into gardening & live a self-sufficient life— you can start off with a small garden with herbs you use regularly.

★Set aside time each day for self-expression through nurturing old passions or new ones like journaling, poetry, art, crafting, sewing, etc.

★Prioritize self-care through meditation, grounding techniques, self-love practices, etc

★Shift your social energy from clubbing/bars/dating apps to meaningful connections and prioritizing activities that bring out your best self.

✧Instead of paying to party and being around strangers, try hosting/attending house gatherings, book clubs, wine nights, potlucks, etc with women & trusted allies.

✧Embrace alone time, create a regimen, do self care, do things independently, etc

✧Build a supportive community of women where you can connect, express your thoughts, and share experiences. This space allows for open discussions about potentially harmful/sketchy situations or people, helping everyone stay informed and safe.

✧Redefine dating: focus on self-growth and consider celibacy or, at the very least, raise your standards. Take time to get to know anyone new and prioritize safety by meeting in public spaces and avoiding going back to their place if you barely know them. Also trust your intuition.

──────── · · ୨୧ · · ────────

[elicathebunny]

WHY POSTURE IS SO IMPORTANT.

Good posture is important to your overall health and offers a variety of benefits including reduced back pain, increased energy, and greater confidence. A posture is a form of body language. It signals to others that you are open, engaged, and in control of the situation. This can enhance your social interactions and professional relationships. Having good posture is important to your overall health, as it can help you avoid muscle tension, pain, fatigue, and many other common ailments and medical conditions.

- People often associate posture with status. I've been told I sit posh because I sit upright!

MISCONCEPTIONS: "Many people believe that you need to constantly hold onto a perfectly straight and symmetrical posture, but this can actually do more harm than good. Good posture is all about developing an awareness of your natural body positions and shapes rather than forcing it into an artificially constructed one. " "When people think of sitting up straight, they often think of an unmoving, unrelenting hold involving a stiff back and tight shoulders. However, because the body is naturally dynamic and meant to move, it’s important that your posture reflects this." "Posture, even in the beginning, shouldn’t be something that occupies your mind constantly. People who are trying to sit straight without moving may find themselves concentrating on keeping their bodies in these uncomfortable positions instead of really experiencing life. It can also become irritating if you find yourself relaxing when your mind wanders and the relief of slouching at the end of a long day is enough to make people give up on good posture forever." -BODYMINDED

HOW TO IMPROVE POSTURE:

Awareness: The first step is to become aware of your current posture. Pay attention to how you sit, stand, and walk throughout the day. Notice if you tend to slouch or hunch your shoulders.

Core Strengthening exercises

Back and Neck Exercises

Ergonomic Workspace: If you work at a desk, ensure that your workspace is ergonomic. Adjust your chair, keyboard, and monitor to promote good posture. Your feet should be flat on the floor, and your computer screen should be at eye level.

Stretching: Regularly stretch your chest, shoulders, and hip flexors to counteract the effects of sitting for long periods. Yoga and Pilates can be excellent for improving flexibility and posture.

Mindfulness: Practice mindfulness and body awareness. Throughout the day, remind yourself to check your posture and make corrections when necessary.

[choicesfandomappreciation]

Yoga and Guided Breathing/Meditation Resources

Thank you to everyone who shared resources to make this list possible!

Calm (Youtube) [also an app]

Calm is all about mindfulness, the practice of paying attention to our thoughts, emotions and experiences without judgement. App for Google PlayApp for Apple

Edyn Loves Life (Youtube)

Hey guys im Edyn! I am a plus size yoga teacher proving that health is a lifestyle not a size. I wan't everyone to see what a plus size lifestyle truly is! I'm super focused on holistic health, mindfullness and buiding confidence in others. 10-minute Beginner Friendly Yoga Calming Flow Wake up or Wind Down Stretch (10 minutes)

Fightmaster Yoga (Youtube)

Don't worry if you're not flexible or can't do the poses perfectly. The motto of Fightmaster Yoga is "It's not about the pose". You don't have to be perfect. Beginner's Yoga 30 Day Challenge Yoga for Beginners 30 Day Challenge Suggested by @thosehallowedhalls

Finch (app) [includes guided breathing, yoga, activities, journaling and more]

Adopt a self-care pet and work on day-to-day goals, track your mood, journal, complete breathing activities, and more (Free and Paid versions available) For: Google Play For: Apple

New Horizon - Meditation & Sleep Stories (Youtube)

Meditation for adults and children

Meditative Mind Channel (Youtube)

At the core of Meditative Mind is the music. We record, compose, produce everything in house, with every one putting their hearts & souls and lots of positive vibes in creating these soundscapes, mantra chants, chakra healing music. Suggested by @thosehallowedhalls

Moves with Agnes (Youtube)

Includes a wide variety of yoga practices, with videos that support those struggling with hormonal imbalances (including PCOS)

The Quiet Place (website)

Sit quietly for 30 seconds, no distractions and just breathe

Stretch & Yoga Playlist by MadFit (Youtube)

Top 3 as suggested by @peonyblossom 1) Beginner Flexibility Routine 2) 20 Minute Stretch/Yoga for Stress & Anxiety Relief 3) 15 Minute Stretch/Yoga for Stress & Anxiety Relief

Workout for Women: Fitness (App) [includes yoga]

For: Google Play For: Apple Suggested by @peonierose

You're Amazing (Resources by @choicesfandomappreciation)

A helpful list of : words/quotes of encouragement, self care ideas, links and resources, apps, & media recommendations to help strengthen your mental health

Yoga With Adriene (Youtube)

Favorites as suggested by @aria-ashryver 1) Blanket Yoga (blankets + a dog!) 2) Yoga to Heal Stress 3) Meditation for Self-Love

Yoga with Bird (Youtube)

Includes an extensive array of videos and diverse options for practitioners (including Pilates)

*If you have other resources to add to this list, please let me know*

[fairyminnie444]

So i want to increase my height. I'm 23 years old, female. I listened to many height subliminals. But didn’t increase 1 inch. What can i do???

So u said u didn’t increase, that’s mean that u are checking 3d instead of 4d, cause if you were reaching 4d you would see that you already have your desired height and would relax about it, remember that only your opinion and your vision of yourself matters, not others. If you are sure of this then it has already happened and it will reflect on 3d, as long as u feel it and maintain that state (that DOESNT mean u need to think about it all the time, just know that in your mind and live your life feeling what u would feel if your 3d was already align)

Here are some options that can help you if you are struggling(that’s normal, u got this):

1. Revisit Your Mindset and Belief System

Height subliminals rely heavily on belief and mental alignment. If you’re approaching them with doubt or frustration, it can create resistance. Here’s what you can do:

• Reframe your mindset: Instead of focusing on “I didn’t increase 1inch yet” shift to “My body is capable of amazing transformations.”

• Combine subliminals with visualization: Picture yourself at your desired height daily, especially before bed. Imagine standing next to others and feeling taller, looking at yourself in mirrors, and feeling confident. When you listening to the subliminal make sure to keep in mind that the subliminal ABSOLUTELY works, don't wait for it to work AFTER listening, FEEL it working while listening it.

2. Posture and Spinal Health

Poor posture can make you appear shorter. Strengthening your spine and improving posture can sometimes add a visible 1-2 inches.

• Stretching exercises: Incorporate stretches like cobra pose, cat-cow, or hanging exercises to decompress your spine.

• Yoga or Pilates: These can elongate your posture and strengthen your core, giving the illusion of added height.

3. Nutrition and Supplements (if u want to)

Optimizing your body’s nutrition can benefit your overall health and bone density.

• Calcium and Vitamin D: Essential for strong bones.

• Protein: Helps repair and strengthen tissues.

• Growth hormone boosters: Foods like eggs, fish, and nuts may support natural HGH production.

Maybe doing these more "literal" things will help you in the routine of FEELING that you are achieving the height you want, it is not necessary because the power is in your mind, but the more you can make the logical part of your mind collaborate with your subconscious, the better.

4. Persist!!!

Read some success stories, do SATS, don’t think about time, or rush. Do what makes you feel confident and certain that it is possible, that you will achieve it, and when any doubts arise or thoughts like "wtf am I doing", cut them off with the opposite thought: "YES, I can do it, even if no one else has done it, fuck it, I'll be the first, I know my power and my ability, miracles exist, circumstances don't matter and everything is possible AS LONG AS >> I << believe to." What matters is that YOU believe in it, your world revolves around you and your assumptions.

[bodylove-mamas]

Effective Postnatal Core Strengthening Exercises for New Mothers

Discover the best postnatal core strengthening exercises to help new mothers regain their strength and tone their abs after childbirth. These exercises are safe, easy to perform, and can be done at home with little to no equipment. Start your postnatal fitness journey today and feel confident and strong!

[themsleeves]

Mastery and Power: The Art of Precision Striking

In the combat arena, whether it's in the ring or in life, self-mastery and striking power stand as pillars of victory. This article serves as a roadmap for those seeking to sharpen their technique, strengthen their body, and hone their strategic acumen. We will breakdown the essential elements needed to maximize body mechanics, build a robust foundation of basic physical skills, and strategically apply your capabilities across different ranges and domains. Prepare to transform your potential into actual, palpable power.

Maximizing Body Mechanics: Mastering the Jab, the Uppercut, and Combination Strikes

Body mechanics is all about the science of efficiency. Each movement, every strike, must be executed with surgical precision. For this, body alignment and balance are fundamental. Picture your body as a mountain range where every peak needs to be aligned to withstand the forces of nature. Your jab should be like the wind—swift and elusive—while your uppercut should resemble an earthquake—powerful and devastating.

Harnessing this power requires an understanding and utilization of kinetic chains—a discipline of connecting every body segment in a fluid and explosive movement. When you throw a jab, it's your entire body at work, from the tip of your back foot to the extension of your fist. The uppercut is born from the rotation of the hips and the engagement of core muscles, creating a punch capable of toppling mountains.

The keys to an effective jab are precision and timing. It should disrupt, open up the guard, setting the stage for heavier strikes to follow. The uppercut, on the other hand, should be launched with lethal accuracy at the moment your opponent least expects it.

Integrating footwork with strikes is akin to playing chess with your body. Every move is strategic, each step calculated to maximize reach and power. Practices such as shadow boxing, lateral movements, and pivots should be drilled until they become second nature.

Building Core Physical Skills: Breath and Conditioning

Breath is your energy source. Controlled breathing signifies calm and focus, even amid the storm of combat. Techniques such as diaphragmatic breathing and meditation can help in maintaining this tranquility.

Strengthening the core muscles is essential for both delivering and absorbing blows. Exercises like planks, Russian twists, and leg raises are not just workouts; they are your arsenal for building a shield of muscles.

Cardiovascular endurance is your armor against fatigue. Running, cycling, swimming are disciplines that push your heart to throb with vigor, preparing your body for endless rounds.

Flexibility is key to dodging blows and counterattacking with grace. Yoga, Pilates, and dynamic stretching must be integrated into your routine to ensure your body can bend without ever breaking.

Strategic Application: Adapting Strikes Across Distances and Domains

Understanding combat distances is critical. In close range, you become a warrior ready to exchange blow for blow. At mid-range, you transform into a tactician, controlling the fight with jabs and straight punches. Long-range turns you into a sniper, selecting your strikes carefully to destabilize your opponent.

Adapting your techniques to different opponents is a real-time chess game. Each opponent is a unique puzzle, and it's up to you to find the key to unlock it.

Anticipation is your sixth sense. It allows you to read movements, feel intentions and react before the punch is even thrown.

Mental flexibility is your shield against the unexpected. Combat is a constant flux of change, and the ability to adapt and change strategy mid-fight is what separates a good fighter from a great one.

The Fighter's Equipment: Choosing Your Arsenal for Training and Combat

A fighter's equipment choice is as crucial as their technique. Every piece must be selected with care to optimize performance and protection. Boxing gloves, for instance, are a fighter's first line of defense. Adequately padded to protect hands and wrists, yet pliable enough to allow precise connection with the target, properly fitting gloves with secure fastening are critical to training and combat scenarios.

Fairtex - Microfiber Gloves - Art Collections - Blue Wave

Theses are in my equipment list and still having fun using them !

Hand wraps are equally important. They stabilize wrist and finger joints, reducing the risk of sprains or fractures. Quality wraps should be the right length to offer full coverage while made from breathable material to prevent excessive sweat build-up.

The headgear is another essential piece, especially during training. It should provide clear visibility without restricting head movement, while guarding against direct hits. Well-fitted headgear can reduce the risk of cuts and bruises and can be a decisive factor in preventing head traumas.

RDX T1 HeadGuard with Removable Face Cage

Ordered a batch of theses for my students ! And they are really valuable ! Best value for price available ! Protects also when fighting with foam weapons...

Technology and Innovation: The Impact of New Materials on Performance

Technology and innovation have revolutionized combat gear. Modern materials, such as shock-absorbing gel and memory foam, have allowed for the creation of gloves that offer superior protection without compromising speed or feeling. These advanced materials are also found in shin guards, which must provide defense against powerful strikes while allowing complete mobility for kicks and rapid displacements.

Performance wear is crucial as well. Moisture-wicking fabrics help regulate body temperature and keep the fighter dry and comfortable. Boxing shoes must provide sufficient grip for quick movements and pivots while supporting the ankles to prevent twists or falls.

The Importance of the Punching Bag: More than Just a Striking Tool

The punching bag is much more than a mere tool for venting frustrations; it's a precision instrument that helps develop timing, power, and endurance. It's a tireless opponent available at any hour for the dedicated fighter. To fully exploit the punching bag, the athlete must practice a variety of strikes with varying intensities and at different angles, thus simulating a wide range of opponents and combat scenarios.

The variety of punching bag types means there's always a new challenge to conquer. For instance, free-standing bags provide a solid base and are particularly suited for practicing low kicks and knee strikes. Wall bags encourage precision and can be used to sharpen the speed of your straight punches and jabs.

RDX F9 4ft / 5ft 4-in-1 Punch Bag with Mitts & wall Bracket Set

Training Accessories: Reflex Balls and Jump Ropes

Training accessories like reflex balls and jump ropes aren't just useful for warm-ups or cooldowns; they are essential for developing agility, coordination, and speed—critical attributes for any fighter.

The reflex ball, a small but formidable tool for developing reactivity and hand speed, forces the fighter to focus intensely while tracking the unpredictable movement of the ball. This stimulates the same neural pathways used to anticipate and react to a real opponent's movements.

Jump ropes, the most underestimated training tool, are incredibly versatile and appropriate for a variety of conditioning goals. From light ropes for speed to heavier ones for strength building, jumping rope enhances cardiovascular endurance, coordination, and foot speed.

Conclusion

Mastering body mechanics, building a solid physical foundation, strategically applying your skills, and making wise equipment choices are the cornerstones on which you will build your legacy in the combat world. It's a path of discipline, sweat, and determination. But for those who are willing to commit, the rewards extend far beyond the ropes of the ring. They manifest as unwavering self-confidence and an inner strength that echoes in all life's aspects. So, lace up your gloves, breathe deeply, and step into the arena, armed not just with your strength but also with the equipment that will lead you to victory.

[cherubofthenight]

nurturing my natural self (part 1 & 2)

Disclaimer: I made this, like all my other posts, for myself, but if you are reading this, I'm not a doctor, and this is basic researched knowledge. If you realize that you need help, please seek a doctor!

True beauty starts from within, and it shows on the outside

Signs your body need attention:

Acne, BO, dry skin, bad breath, excessively oily skin, brittle hair, bloating & rashes are signs that your body needs attention from the inside. Instead of masking these issues, work to improve your diet, hydration, and fitness levels. When your internal health improves, it will reflect outwardly in your appearance.

- regular doctor, dental & gyno visits: crucial for maintaining overall health

- hydration: aim for 8-10 glasses of water a day to flush toxins, support digestion, hydrate skin & overall health

- Balanced diet: Focus on whole foods (chicken, fish, dairy, legumes, nuts, and seeds), healthy fats (walnuts, flaxseeds, chia seeds, avocados), and fiber (oats, beans, lentils). Reduce processed foods, particularly sugar and fried items, which can lead to inflammation.

- Regular Exercise: helps reduce stress and improve circulation, digestion, and overall energy. Exercise helps detoxify the body through sweat and supports glowing skin.

- mindfulness: hormonal balance, skin health, and digestion

- Adequate sleep: Aim for 7–9 hours of sleep each night to allow your body time to recover, heal, and regulate hormones.

- Gut health: incorporate probiotics through foods such as yogurt, kefir, sauerkraut, and kombucha to balance gut bacteria. digestive enzyme supplements or eating enzyme-rich foods like pineapple and papaya to support better digestion

- Detox & Cleanse: support liver health by including leafy greens, lemon water, and green tea in your diet. A healthy liver helps clear skin and prevent body odor. Reduce toxins by limiting caffeine, alcohol, and smoking, which can lead to dehydration, dull skin, and bad breath.

Strengthening Your Body and Your Confidence

If you’re not happy with your body, don’t just try to cover it up or pretend it doesn’t bother you—focus on making changes. This boosts the way you look and the way you feel. When you put in the effort to improve your natural self, you'll naturally attract people who appreciate that same commitment to self-care.

- Calisthenics: comes from the Greek words ‘Kalos’ meaning beauty and ‘Stenos’ which translates as strength. utilizes body weight to build strength, flexibility, and endurance with little to no equipment. It includes exercises like squats, push-ups, pull-ups, sit-ups, and planks.

- Yoga: ancient indian practice that connects the body, breath, and mind through physical postures, breathing exercises, and meditation. Yoga improves overall health, increases flexibility, and maintains a balanced metabolism, helping to prevent injuries. ps: esp good for my scoliosis.

- Pilates: low-impact exercise method focused on core strength, flexibility, and overall body awareness. developed by Joseph Pilates, it emphasizes controlled movements, proper alignment, and breathing techniques. pilates exercises can be done on a mat or with specialized equipment like the Reformer and are often recommended for injury rehabilitation and enhancing athletic performance.

Listen to your body:

If you feel pain during an exercise, stop doing the movement. It’s important to only work within your physical limits to prevent further injury. - healthine

SEE PART 2 FOR MORE

masterlist

[kittysuugar]

The perfect morning routine! ୨ৎ

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︶⊹︶︶⠀୨୧⠀︶︶⊹︶︶⊹︶︶⠀୨୧⠀︶︶⊹︶︶⊹︶︶⠀୨୧⠀︶︶⊹︶︶⊹︶︶⠀୨୧

1. 8:00 - 9:00 am ~ DONT go on you’re phone as soon as you wake up, it will increase distractions throughout the day, what you CAN do is start by stretching out and doing a little workout! that way it can increase you’re energy and boost you’re mood in the morning!

2. 8:20 - 8:40 am ~ I recommend taking showers every 2-3 days, it maintains good healthy hair!

3. 8:40 - 8:50 am ~ Speaking of taking care of your hair, we need to take care of our skin too! Innisfree hydrating cleanser and serum helps like a charm, it provides healthy nutritions and gives you that glow!

4. 8:50 - 9:30 am ~ we need nutritions for our skin and so does our stomach! eating healthy in the morning reduces the risk of illness and also helps refueling our bodies! Some healthy meal options are: oatmeal with nut butter, avocado toast, chia seed pudding.

5. 9:30 - 9:55 am ~ after a good meal, we need to journal! Journaling helps take your mind off of stressful things, and helps you express your feelings.

6. 9:55 - 10: 44 am ~ Time for a stretch! pilates workouts are perfect! It helps with our body core and strengthens our flexibility.

7. 10:44 - 11:00 am ~ taking a quick walk outside for fresh air helps a lot!

8. 11:00 - 12:00 ~ And finally, taking a 1 hour power nap!

hope this helps!