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How to Increase Your Energy & Jumpstart the Fit Mom Challenge

How to Increase Your Energy & Jumpstart the Fit Mom Challenge

Hey moms, as you might have seen – the FREE 5 day Fit Mom Challenge kicks off October 21st!!  To help you get ready and jump start your workout challenge I’m sharing some of my fav’ exercises to increase energy and get into that workout groove! 

Follow along with the bonus plan below and if you have not yet signed up for the FREE Fit Mom Challenge~  CLICK HERE to sign up xo !

Let’s get started! Complete each exercise for 10-15 reps and repeat the workout 3 times, ready, set, GO!

EXERCISE 1: CAT DOG STRETCH

FOCUS AREA: core, shoulders, and body control

*(both sides ,modification option = do on forearms to alleviate pressure on your wrists)

EXERCISE 2: SQUATS

FOCUS AREA: legs (quads)

EXERCISE 3: SIDE LUNGE TO KICK

FOCUS AREA: quads, hamstrings, core, and hip flexors

*(both sides, modification option = hold onto a chair or wall to stay balanced while doing the kick)

EXERCISE 4: TRICEP DIPS

FOCUS AREA: core & triceps (back of arms)

*(advanced option = lift your hips up or kick a leg up as you lower down in each rep)

Remember,

It’s important to take time for YOURSELF. I know, between running from work to practice, school, competitions, homework, family, and everything in between – life can get crazy, and it’s so easy to put yourself last – until now!

I designed this Challenge to help you realize that you can make time for yourself – and by doing so, you’ll be an even better mom, wife, friend, co-worker, and just overall feel FAB’ <3!

ABOUT THE FIT MOM CHALLENGE:
this is a free 5 day workout challenge for all busy cheer moms who want to  increase energy, tone up, and learn how to get into a workout routine! Join us for daily workouts, live workout classes, a community to motivate you, and all the tools you need to feel amazing – YES even on a crazy busy schedule!

And here are a few more tips for ya. . .  

 

1.) The key to success is having a plan – so write down what day, and time you will do this workout – set a reminder in your phone and treat it like any other appointment

2.) The best way to stay accountable and motivated is to be part of a group – check out our Fit Mom Community here: https://www.facebook.com/groups/cheerfitmom/ 

3.) It’s important to make time for yourself! All the workouts in the Fit Mom Challenge are only 15 minutes – even just a 15 minute workout will help you feel more energized and more productive all day long! Join us for the Fit Mom Challenge – it’s free!

I challenge you to take the first step towards a healthier YOU and sign up today!

Top 4 Exercises to Boost Endurance & Go Full Out

Top 4 Exercises to Boost Endurance & Go Full Out

Competition season is around the corner (woo hoo!!) and it’s time to focus on boosting our stamina and endurance to go FULL OUT! We want to help you give it 110% when you hit the mat!! To help you gear up we created an endurance workout for you! Follow the workout below and TAG us @cheerfittraining in your workout pics!

Now is the time to focus on kicking it up a notch – and here at CHEERFIT we are here to help you every step of the way with weekly cheer workouts, motivation, fit tips, and support! www.cheerfittraining.com/join

 

CHEERFIT ENDURANCE WORKOUT

QUICK NOTE: This workout is designed for cheerleaders to help you take your skills to the next level. Each exercise is focused on building endurance, stamina and strength to give you the power to go FULL OUT!  Go slow and controlled with each exercise – and most importantly HAVE FUN!

Share your results and workout pics with us @cheerfittraining. 

EXERCISE #1: MOUNTAIN CLIMBERS

FOCUS AREA: core, cardio, shoulders, and endurance

EXERCISE #2: BURPEES

FOCUS AREA: power, core, shoulders, total body, and endurance

EXERCISE #3: DONKEY KICKS

FOCUS AREA: core, cardio, shoulders, endruance, legs

EXERCISE #4: REVERSE CRUNCHES

FOCUS AREA: core

So – there you have it, your sneak peek of one of the 100s of cheer workouts we offer in the CHEERFIT Program!

We can’t wait to welcome you to the CHEERFIT fam – togeteher we will strengthen, motivate, and encourage eachother every step of the way! You are going to LOVE what CHEERFIT is all about and we can’t wait for you to join us XoXo.

The CHEERFIT Jump Workout

The CHEERFIT Jump Workout

For those of you ready to kick it up a notch and get your jumps in top cheer shape for competition season – it’s time to take it to the next level! We created this free workout (which is a sneak peek of what’s included in the 30 Day Jump Challenge) to help you build power & strength in your jumps! 

If you have not heard – we just launched a new #CHEERFITCHALLENGE– focused on transforming your jumps in height, power and flexibility! Each week you will get a new cheer workout designed to give you the strength and flexibility you need for your jumps. And it’s going to be AMAZING! Give this free workout a try! If you are loving it and want full access to the Jump Challenge – click here. 

CHEERFIT JUMP WORKOUT

QUICK NOTE: This workout is designed for cheerleaders to help them take their skills to the next level. Each exercise is focused on strengthening and improving flexibility in the areas cheerleaders need most – hip flexor mobility, lower body strength, flexibility, and core strength. Go slow and controlled with each exercise – and most importantly HAVE FUN! 

Share your results and workout pics with us @cheerfittraining. 

EXERCISE #1: JUMP SQUATS

FOCUS AREA: lower body strength, quads, core

EXERCISE #2: WIDE LEGGED MOUNTAIN CLIMBER

FOCUS AREA: hip flexor mobility, core, shoulders, and power 

EXERCISE #3: 3-WAY LUNGES

FOCUS AREA: hip flexor mobility, core, and lower body strength for power 

EXERCISE #4: STRADDLE LEG LIFTS

FOCUS AREA: hip flexor mobility and core strength

So – there you have it, your sneak peek of the 30 Day Jump Challenge! How are you feeling champ? Are you feeling energized, stronger, and confident? Yup the CHEERFIT workouts will do that to ya! Now imagine 30 days of this – weekly workouts, daily motivation, tracking guides, and how to videos!! Imagine how much your jumps will transform?  JOIN US FOR THE 30-DAY JUMP CHALLENGE!

Hannah Busillo

Hannah Busillo

MEMBER OF THE MONTH: HANNAH BUSILLO


 

The CHEERFIT community is filled with leaders and motivators who all share a passion for fitness, love for cheering and drive to help inspire others.

Our members share with us their personal stories and obstacles they overcome along the way. We have an amazing community of athletes who fuel their passion and determination with the CHEERFIT lifestyle.

CAN YOU SHARE WITH US A LITTLE BIT ABOUT YOUR JOURNEY AND HOW YOU GOT TO WHERE YOU ARE TODAY?

I have been cheering since I was five years old. I enjoy everything about it. This year both my tumbling and flying skills have improved greatly. And I can’t wait to keep learning and improving. Presently, I am preparing for Summit and tryouts. One of my greatest beliefs is giving back. I remember looking up to the “big girl” cheerleaders and thinking how great they were. And it was such a big deal when they talked to or played with me.


“One of my greatest beliefs is giving back.”


So for three years now I have helped Coach our Teeny Tinys. I love them all. I come to the gym on Tuesdays just to help with them. And we go to competitions a day early so I can be with them, bring them on the mat and mirror the routine for them. Thank you for choosing me to kick off this monthly recognition. I love CHEERFIT!!!

CHEERFIT Ambassador Hannah Busillo

SHARE WHAT #CHEERFITSTRONG MEANS TO YOU:

To believe in and be thankful for yourself and others.

LIST ANY ACCOMPLISHMENTS OR AWARDS YOU HAVE RECEIVED, DO YOU DO ANY VOLUNTEER WORK OR NON-PROFIT WORK?

Best Buddies Walk and help coach Teeny Tinys.

WHAT ARE THE TOP 3 THINGS ALWAYS IN YOUR CHEER BAG?

  1. Shoes
  2. Deodorant
  3. Hair Ties

WHAT WOULD YOU LIKE TO TELL OTHER PEOPLE WHO WANT TO BECOME A CHEERFIT AMBASSADOR?

I would tell them they would be joining an amazing team and we’re not only a team, we are a family! I would tell them they would be uplifted and become stronger not only on the outside but on the inside as well. I would tell them they would be making the best decision ever!

WHAT IS YOUR FAVORITE SONG TO JAM OUT TO DURING A WORKOUT SESH?

I love to jam out to any kind of cheer mixes!

WHAT IS YOUR FAVORITE EXERCISE?

Curl ups!

WHAT IS YOUR FAVORITE QUOTE?

DREAM BELIEVE ACHIEVE.

ANY FUN FACTS, SOMETHING INTERESTING, OR ANYTHING ELSE YOU WANT TO SHARE?

  1. My team is going to Summit
  2. I’m an only child
  3. I was stuck in a monsoon in Costa Rica
  4. I can’t ride a bike

Thank you so much for sharing your amazing story! You are so inspiring and we are so proud that you have joined the CHEERFIT family! We look forward to following your amazing journey and hope you continue to stay healthy, fit, strong, and powerful in all you do!

#CHEERFITSTRONG

Stay FIT <3,

your CHEERFIT team

5 Things You Need to Know for Cheerleading Tryouts

5 Things You Need to Know for Cheerleading Tryouts

Cheer tryouts are around the corner, and while exciting, they can also be a stressful experience – even for the most seasoned cheerleader.  But don’t sweat it, don’t let those nerves get the best of you because I am here to share my top 5 tips to help you rock tryouts with confidence and be the best athlete you can be!

After reading this blog, I bet you’ll feel prepped, ready and ready to make your dream team!

And be sure to read this entire blog – we’ve got a special gift for you after tip #5 😱! 

TIP #1: GO IN WITH CONFIDENCE 

Confidence is key! Confidence plays a huge part in your success as a cheerleader. Keep your head up, make eye contact and, of course, smile! We want you to feel on top of the world and shine like the champ you are!

So how do you remind yourself, “I’m confident, I’ve got this, I am CHEERFIT Strong” . . . with a visual reminder!

  • Grab a hair elastic (a different color than the normal black hair elastic) or get yourself our official #CHEERFITSTRONG Bands (CLICK HERE TO GET YOUR BANDS)
  • Put the bands on your wrist and use this band as a visual reminder
  • Every time you see the band, tell yourself, “I’m confident, I’m CHEERFIT Strong!
  • Wear this band as much as you can – school, practice, privates, hanging with friends – and every time you see the band, remind yourself “I’m CHEERFIT Strong!” 

TIP #2: FOCUS ON THE SKILLS THAT YOU’RE COMFORTABLE DOING – NOT NEW SKILLS THAT YOU’RE NERVOUS ABOUT

Why stress about getting that new skill? Your coaches know what you can do and what you are capable of. When you are over-focused on having to have this 1 new skill you tend to overstress and only think about getting that one skill, which causes you to lose focus on what you CAN DO.

Focus on what you can do and be confident in yourself – you will leave a better impression with the judges and you won’t add additional pressure on yourself during an already stressful situation.

TIP #3: PUMP YOURSELF BEFORE WALKING THROUGH THE DOOR AT TRYOUTS

Be your own cheerleader! 

Pump yourself up the night before tryouts AND definitely before heading into tryouts! We love to listen to fun music, dance like no one’s watching AND do mountain climbers! This exercise is amazing because you can go as fast as you want – release any stress or nerves by doing this exercise. 

As you do the exercise pump yourself up – tell yourself “I’ve got this, I am amazing, I can’t wait for tryouts”. Stand up, shake it off, SMILE, and head into tryouts feeling on top of the world! 

TIP #4: FOCUS ON FITNESS

Say it with me, “fitness build strength and strength builds confidence”! We can not stress enough how important fitness is – both physically and mentally! You want to focus on exercises that will help give you the strength and flexibility to advance your jumps, tumbling, and stunting skills! Start early, have a plan and get your cheer workouts on! 

Here are a few of our favorite cheer exercises to help you rock cheer tryouts. Do each for 10 reps x 3 rounds.

SINGLE LEG DEADLIFT

JUMP SQUATS

TURBO LUNGES 

TIP #5: HAVE A PLAN AND START NOW

The key to success is HAVING A PLAN! And yes, this is exactly why we created the 4 WEEK Tryout Prep Plan for you! It’s jam-packed with all our best tips, tools, cheer workouts, and motivation! With this plan, you will be sure to advance your skills and walk into tryouts with confidence!

Many of us know fitness is important – but how do you know what exercise will help you get your needle, advance your tumbling, and improve power & flexibility in your jumps?

And that’s exactly where our CHEERFIT 4 Week Tryout Prep Plan comes in! Check it out . . . and remember, you need a few weeks before tryouts to start preparing – time to get started! 

 

PS: We want to help you in every way that we can, get a FREE SET OF CHEERFIT STRONG BANDS when you sign up for the Tryout Prep Plan TODAY. CLICK HERE and FREEGIFT.