Core Exercises to Improve Flexibility

Core Exercises to Improve Flexibility

Are you looking to improve flexibility? I bet you are getting sick of stretching every day, again, and again..and again some more..and getting frustrated by not seeing many results? Sound familiar?

Don’t get frustrated, get CHEERFIT Strong!

You see, stretching is important BUT so is focusing on some other strengthening exercises that build your core and strengthen your hamstrings..which in turn IMPROVE YOUR FLEXIBILITY!! Can we get a high 5 on that one??

So here is the inside scoop and my top favorite CORE exercise to IMPROVE flexibility!

DOUBLE CRUNCH

WHY THIS EXERCISE IS AWESOME: This exercise works your entire core and really focuses on the upper and lower ab areas. Get double the results in half the time. Do 15 reps x 3 rounds

SINGLE LEG DEADLIFT

WHY THIS EXERCISE IS AWESOME: This exercise works your hamstrings which imporves flexibility in your lower back AND it strengthens your core..which again improves flexibility! A win, win : ) Do 10 reps each side.

Loving these exercises and feeling CHEERFIT STRONG?? We invite you to TUNE IN LIVE every Tuesday 6pm est on Instagram for our weekly WORKOUT PARTY! 

Britney Jeschonek

Britney Jeschonek

In a world where you can be anything…be yourself.

CHEERFIT AMBASSADOR FEATURE: BRITNEY JESCHONEK

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

Our ambassadors 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 am 12 years old, and I am a special needs child. I was first diagnosed at age 3 with autism and adhd, and from there things progressed. I eventually had my diagnosis list grow and added on some health issues that are on-going. A lot of my issues stand out at times based on my comfort levels and who’s around me. This has been a burden in some ways such as with school in the past. I was bullied for 2-3 years due to many of my issues. 

My mom did all she could to try and get the school on board, and she even reached out to some ladies she networks with. She’s part of a group called Fierce Forward, and it’s a group of ladies who support and motivate one another. They took me in under their wing once they heard the upsetting news they included me in some of their projects to help me refind myself. Then I realized that it doesn’t matter what others think…it only matters what I think.


They took me in under their wing once they heard the upsetting news they included me in some of their projects to help me refind myself. Then I realized that it doesn’t matter what others think…it only matters what I think.


I’ve been doing pageants for almost 5 years now, but it wasn’t until August 2017 that I found my home. A local girl referred me to them, and this new pageant family is so supportive, motivating, and very involved. Since joining this system I not only have a platform I can stand behind as our platform is the Crown C.A.R.E.S which is an anti-bullying platform so it’s perfect for me and I can relate to it; But I also have my own personal platform “in a world where you can be anything…be yourself.” My mom and I came up with this because 1) it was a sign that was mailed to me by the Fierce Forward group to help remind me that I am awesome, and 2) because I now know that while I can be anything I want to be…I should always stay true to who I am and be the best me possible because I am the only me there is and no one else can ever be me!

The other amazing thing about where I am now from where I was is that I know no matter what others think of me, I have the best support group ever and that’s my mom and her friends! These recent changes with pageants and all have also opened so many doors up to me. I started volunteering at an animal rescue, am on board with an animal sanctuary, have made some appearances including talking to a Girl Scout troop, and I’ve done so many projects such as collecting toys for Toys For Tots, doing a food drive, an animal fundraiser, collecting cards for the elderly, and so much more! Plus, 2018 is already filling up in so many ways. 

I may not have known it at the time, but in some ways I see my being bullied as a blessing because now I have a story to share and can relate to others in similar situations. Also, it’s opened so many doors for me. While I walked away from Girl Scouts and cheerleading, I started doing pageants which lead to so much more. I even left my school and became a virtual school student, which also gives me the flexibility to do my volunteering and projects with ease as I don’t have to worry about a school schedule in a sense. And now today, I can say I am part of CHEERFIT too which is amazing! I can’t wait to see what 2018 has in store for all of us, and remember that while there will be bad days (whether it’s just a bad hair day or being bullied) there is always something good that happens that day too. Plus, the bad is helping you to learn and grow, and it’s also making you stronger. I will never be “normal” as they say, but who cares. This life I was given was given to me for a reason, and I’m gonna show them all that I am a special, awesome, amazing girl who can make a difference despite my disabilities and despite their negativity. I CAN do it!

– CHEERFIT Ambassador Britney Jeschonek

WHAT ARE SOME OF YOUR ACCOMPLISHMENTS?:

I am a title holder for Miss Berks County Jr Teen. I have 3 cheerleading medals. I have a 3rd place medal from Girl Scouts from Rope Runners. I sing in Chorus. I overcame bullying. I do monthly giving back projects and help others.

HOW HAS BEING AN AMBASSADOR HELPED YOU REACH YOUR GOALS?

I just joined today so we will see. I am sure it’ll just add to the progress I am making in my community, and help me have an even bigger support system.

WHAT IS YOUR FAVORITE PART ABOUT BEING A CHEERFIT AMBASSADOR?

I’m not sure yet as it’s just day 1, but I am looking forward to see what the future holds with it.

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

I say if you want to do it, then go for it. Don’t let anyone tell you otherwise. Only you can decide what’s right for you, and if you feel you are a good fit, can stand behind what they do, and are willing to do the best you can to uphold what is required of you then there shouldn’t be a single doubt in your mind about doing it. So, click that button and sign up today!

WHAT ARE 3 THINGS ALWAYS IN YOUR CHEER BAG?

It’d be a pageant bag for me, but it’d be my hair accessories, gowns/dresses, and stylish shoes

FAVORITE SONG TO JAM OUT TO DURING A SWEAT SESH:

Anything with a good beat

WHAT IS YOUR FAVORITE EXERCISE?

I like dance workouts

FAVORITE QUOTE:

In a world where you can be anything…be yourself

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

If I can do all that I have and all that I plan to despite everything I battle with on a daily basis, then I know anyone can achieve their goals. I have my bad days, and I have days where I have to take a break because it gets to be too much and I get overwhelmed and meltdown. It’s a struggle because I try to do my best, but sometimes my best isn’t my best due to anxiety, being overwhelmed, meltdowns, and more. Plus, I’m more nonverbal than verbal (and been regressing in this area) so there are times my mom has to step in and help or talk for me. But I still manage to get out there and make things happen when and where I can.

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

Loving these fit tips and motivation? Become a CHEERFIT Ambassador and get instant access to the CHEERFIT Ambassador Club, exclusive content, CHEERFIT updates, and ambassador-only giveaways. Start your journey today!

Top 4 Core Exercises

Top 4 Core Exercises

THE TOP 4 CORE EXERCISES (that really work!)


Today we are chatting all about our CORE – because when you have a strong core, you have a strong EVERYTHING! With a stronger core, you will be sure to improve your jumps, tumbling, stunting and confidence..now THAT’S #cheerfitstrong! This week’s #WORKOUTWEDNESDAY is designed with our top 4 favorite core exercises…that really work! Complete each exercise for 12 reps, repeat 4 rounds.  We can’t wait to see you check in on Instagram & the CHEERFIT Community! Upload your workout selfie and tag @cheerfittraining #CHEERFITSTRONG

EXERCISE 1: SCISSORS

FOCUS AREA: core

EXERCISE 2: DOUBLE CRUNCHES

FOCUS AREA: core

EXERCISE 3: BURPEES TO A T

FOCUS AREA: total body & cardio

EXERCISE 4: NEGATIVE CRUNCHES

FOCUS AREA: core *hint go super slow as you lower down in 4 counts

Patricia Entry

Patricia Entry

It is ok to struggle, but it’s not okay to give up on yourself.

CHEERFIT AMBASSADOR FEATURE: PATRICIA ENTRY

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

Our ambassadors 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 was born two months early and had to have two open heart surgeries before I was 12 days old. I also have had five different surgeries since then. I’m also missing my S1 vertebra, and I also have spina bifida, (which I needed have to have surgery for). I have had a extremely hard time of keeping my back and shoulders open because of the doctors wiring my chest back together. So I have struggled with every new skill I’ve learned. 


Fitness is important to me because I need to stay healthy to make sure my heart stays healthy. 


With scraping and blading and taping, (once a week) and lots and lots of stretching I have been able to keep my back open. Fitness is important to me because I need to stay healthy to make sure my heart stay healthy. I have learned that know matter how much you stretch you can never stretch enough.

– CHEERFIT Ambassador Patricia Entry

WHAT ARE SOME OF YOUR ACCOMPLISHMENTS?:

Since being a CHEERFIT Ambassador I have accomplished my front walkover, and my backhand spring.

HOW HAS BEING AN AMBASSADOR HELPED YOU REACH YOUR GOALS?

It has helped me build confidence in what I am working on at that point. It’s helped me to try harder at strengthening my core, and I like to push myself to Challenge my brothers in fitness.

WHAT IS YOUR FAVORITE PART ABOUT BEING A CHEERFIT AMBASSADOR?

Being able to help some of the tiny’s in our gym is my favorite part about being a CHEERFIT Ambassador. I also love to show the new parents that are struggling with their new tiny athletes even though things may be hard, its important to just stick with it.

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

Just try your hardest and you can achieve anything!

WHAT ARE 3 THINGS ALWAYS IN YOUR CHEER BAG?

Lot and lots of bows, Cheer clothes, and Hair products!

FAVORITE SONG TO JAM OUT TO DURING A SWEAT SESH:

Kid I a candy store

WHAT IS YOUR FAVORITE EXERCISE?

None really but if I had to pick one trying to make my middle spilt all the way to the floor.

FAVORITE QUOTE:

It is ok to struggle, but it’s not okay to give up on yourself.

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

I’ve been doing this since I was 23 months old, and still love it just as much as I did before.

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

Loving these fit tips and motivation? Become a CHEERFIT Ambassador and get instant access to the CHEERFIT Ambassador Club, exclusive content, CHEERFIT updates, and ambassador-only giveaways. Start your journey today!

Body Control for Flyers

Body Control for Flyers

BODY CONTROL FOR FLYERS


Hey guys, who is ready to talk all things BODY CONTROL for flyers?? Wondering how to keep that knee locked, that core tight, or hold your body weight in the air? This Workout Wednesday is for YOU (or your flyer). Oh yes, today we are throwing down all our favorite core exercises and strengthening tips to help you stay tight, flexible and #cheerfitstrong!  Complete each exercise 12 reps x 3 rounds.  We can’t wait to see you check in on Instagram & the CHEERFIT Community! Upload your workout selfie and tag @cheerfittraining #CHEERFITSTRONG

EXERCISE 1: PLANKJACKS

FOCUS AREA: shoulders & core

EXERCISE 2: IN & OUTS

FOCUS AREA: core

EXERCISE 3: SINGLE LEG DEADLIFT

FOCUS AREA:core, hamstrings, lower back flexibility

EXERCISE 4: STRETCH & PULL

FOCUS AREA: core, shoulders, lower back flexibility