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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Better Buzz Nutrition: Discover the Secret to Lasting Energy
Introduction: Better Buzz Nutrition
Are you tired of feeling drained and sluggish by midday? Remember, it’s time to embrace the secret to long-lasting energy with Better Buzz Nutrition and leave exhaustion behind. If so, it’s time to unlock the secret to lasting energy with Better Buzz Nutrition. In this post, we’ll delve deeply into the field of nutrition and reveal the potent ideas that can…
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14 Habits to pick up for 2024 ✨
1 - plan tomorrow, today - outline tasks and priorities for the next day before going to bed
2 - set a timer for breaks - use a timer to ensure that short breaks don't turn into extended distractions
3 - quick digital detox - step away from electronic devices for 15 mins to clear your mind
4 - limit screen time before bed - reduce screen time at least 30 mins before bedtime for better sleep
5 - visualise success - picture achieving your goals to enhance motivation and focus
6 - declutter for 10 mins - spend some time decluttering to feel a sense of accomplishment
7 - learn something new - dedicate a short time to learning a new fact, skill or concept daily
8 - positive self talk - replace negative thoughts with positive affirmations throughout the day
9 - tech free meal time - enjoy at least 1 meal a day free from electronic distractions
10 - quick physical activity - squeeze in a short burst of physical activity - like a quick workout or a brisk walk
11 - set daily goals - outline specific, achievable goals for the day to stay on track
12 - prioritise one task - identify and focus on a single priority each day for increased productivity
13 - hydrate first thing - drink a tall glass of water right after waking up to rehydrate the body
14 - morning stretches - incorporate a brief stretching routine to boost energy
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✧・゚: *✧・゚:* ten habits you should start in 2024 *:・゚✧*:・゚
daily gratitude practice: take a few moments each day to reflect on the things you're grateful for. whether it's the warmth of the sun on your face or the love of your friends and family, cultivating gratitude can enhance your overall well-being and perspective on life.
morning meditation: start your day with a few minutes of meditation to center yourself and set a positive tone for the day ahead. focus on your breath, let go of any tension or stress, and cultivate a sense of calm and presence.
regular exercise routine: prioritize movement and physical activity in your daily life. whether it's going for a walk, practicing yoga, or hitting the gym, find activities that you enjoy and make them a regular part of your routine to boost your energy levels and improve your health.
healthy eating habits: nourish your body with nutritious foods that fuel your body and mind. focus on incorporating more fruits, vegetables, whole grains, and lean proteins into your diet while limiting processed foods, sugar, and unhealthy fats.
daily hydration: drink plenty of water throughout the day to stay hydrated and support your overall health. aim to drink at least 8 glasses of water a day, and consider carrying a reusable water bottle with you to help track your intake.
mindful screen time: be mindful of your screen time and its impact on your mental well-being. set boundaries around how much time you spend on devices, and take regular breaks to disconnect and engage in activities that nourish your soul.
prioritize sleep: make sleep a priority by aiming for 7-9 hours of quality sleep each night. create a relaxing bedtime routine, optimize your sleep environment, and practice good sleep hygiene habits to ensure restful and rejuvenating sleep.
daily movement breaks: incorporate regular movement breaks into your day to break up long periods of sitting and keep your body active. set reminders to stretch, take short walks, or do a quick workout to boost circulation and reduce stiffness.
practice self-care: prioritize self-care activities that nurture your body, mind, and spirit. whether it's journaling, taking a bath, or spending time in nature, make time for activities that recharge your batteries and promote overall well-being.
mindful breathing: practice mindful breathing throughout the day to reduce stress and promote relaxation. take slow, deep breaths in through your nose and out through your mouth, focusing on the sensation of the breath entering and leaving your body.
incorporating these habits into your daily life can help you cultivate a healthier, happier, and more fulfilling year ahead. start small, be patient with yourself, and celebrate your progress along the way. here's to a year filled with growth, joy, and well-being! ✧.*
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HEALTH SHOULD ALWAYS COME FIRST!
PRIORITISING HEALTH BEFORE EVERYTHING ELSE TO LOOK GOOD + FEEL GOOD.
People always leave out the basics when it comes to trying to improve their looks. Prioritising health is so important before going in and tempering with your body. Your base is what you work with and you can definitely level up with what you've got naturally.
DIET
Your diet also depends on what your goals are. Someone who wants to build muscle will obviously eat differently from someone who just eats relatively healthy. So identify what your goals are and work your meals around that.
Here are some videos to give you a better insight:
HOW I LOSE FAT AND KEEP IT OFF MEANS, WORKOUTS + EVERYTHING ELSE
PROTEIN EXPLAINED, STRENGTH, MUSCLES, FAT LOSS & ENDURANCE
HOW METABOLISM WORKS
Diet not only makes you feel better from the inside, but it also reflects on your outside. Your skin is a huge display of how you eat.
When you consume junk food, it can show up on your skin as breakouts or dullness. Your skin is one massive organ which soaks up everything put onto it and reflects everything you put inside your body. Fix the problem from the inside before getting confused about why your skincare routine isn't working.
FITNESS
Again, your fitness will differentiate from your goals. So work out your goals and make a plan around that. There are so many forms of fitness, some more intense than others and with different results. Working out in general is good for you, our bodies are meant to move. So even if you don't have a goal, staying active is always recommended.
HOW TO CREATE THE PERFECT WORKOUT PLAN
THE BEST WAY TO GAIN MUSCLE, SCIENCE EXPLAINED SIMPLY
Low-intensity workouts:
Yoga: Focuses on flexibility, strength, and relaxation through various poses and breathing techniques.
Pilates: A low-impact exercise method that strengthens muscles, improves flexibility, and enhances posture.
Walking: Simple yet effective, walking is a great way to improve cardiovascular health and boost mood without high impact.
Swimming: Provides a full-body workout with minimal stress on joints, making it ideal for people with joint issues or injuries.
High-intensity workouts:
HIIT (High-Intensity Interval Training): Alternates between short bursts of intense exercise and brief recovery periods to maximize calorie burn and improve cardiovascular fitness.
CrossFit: Combines elements of weightlifting, interval training, gymnastics, and other exercises to build strength, endurance, and overall fitness.
Sprinting: Short, explosive bursts of running at maximum effort, often performed in intervals for cardiovascular conditioning and leg muscle strength.
Circuit Training: Involves moving through a series of exercises targeting different muscle groups with minimal rest in between, combining strength training and cardiovascular exercise.
These are just a few examples, but there are plenty of other workout styles out there to explore depending on your preferences and fitness goals. Walking every day is just a simple way to stay toned.
SLEEP
Sleeping is important for rest and recovery after workouts and energy-consuming activities. Sleep is needed for the brain to function, mood regulation and performance + productivity. Lack of sleep deprives you of all of these things, so getting your beauty sleep is absolutely needed.
School-age children (6-13 years): 9-11 hours per day.
Teenagers (14-17 years): 8-10 hours per day.
Young adults (18-25 years): 7-9 hours per day.
Adults (26-64 years): 7-9 hours per day.
HYGIENE
Upkeeping good hygiene is always needed anyway. Making sure you are clean (smelling good is a plus). Make sure you always wash your hands and take daily showers to remove any dirt on your body (clean those feet and your back well, don't forget them!). Taking care of your oral health must not be forgotten. Oil pulling and brushing your tongue for a healthy mouth. Make sure your hair is also getting the attention to keep it as healthy as you possibly can make it (this also depends on diet). Doing the extra things like spending time on your nails (making sure there isn't that stuff underneath them), making them pretty.
BODY CARE ROUTINE | FOR SMOOTH & GLOWING SKIN, TREATING KERATOSIS PILARIS, SHOWER ROUTINE
ENVIRONMENT
Having a stress-free environment is obviously the best to thrive in. But clearly not even being lucky enough to live like that constantly. So make sure you have that space to be on your own and have some alone time to really recharge. Keeping your space clean for a clear mind. Surround yourself with like-minded people and really set boundaries for those who prey on your mental clarity (energy vampires). Spending time in nature is one of the best ways to detach, rest time should not equal spending time on your devices. Let go and truly let yourself decompress. Mental health will improve how you carry yourself.
EMBODY YOUR POTENTIAL.
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