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Stretching for flexibility

Stretching is such a critical aspect of life. Stretching will not only improve your athletic abilities it will also help prevent injuries. When you stretch it allows your joints to move in their full range of motion.This is also a great technique to get blood to flow to your muscles. When it comes to cheerleading stretching is a huge aspect. Why? because the focus is on flexibility. When my cheerleaders ask me how to get better jumps- my answer is always to stretch daily. So how do you stretch for cheer? - First you never want to start with cold muscles. So first thing to do is is a light jog for 5-10 minutes. After that your muscled will be warm and ready to be stretched out. - Next focus on your major muscle groups and muscles that you use frequently. For cheer, that would be your calves, hamstrings, quads and hips.It is also a good idea to stretch your back and neck. - When you stretch your right side, make sure you are also stretching your left side. - Hold your stretch ...
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Confidence is key

It's not unheard of for a parent to ask the coach what it is that they can do to ensure that their daughter gets a spot on the cheerleading squad. My initial answer is simple- nothing. It's all up to her, her skills, abilities and willingness to work hard. BUT... There is something that parents can do to help. That is build confidence in these young ladies! To me there is nothing more admiring than a young girl who is confident in herself, her skills, knows what she has to offer, and is not afraid to show you. So how do you make your daughter more confident? First you must understand what confidence is. The Websters dictionary defines it this way: full trust; belief in the powers, trustworthiness, or reliability of a person or thing So ask yourself does your daughter fully trust herself? Does she believe in what she can do? If not then don't worry you can get her there! First off positive reinforcement goes a LONG way with young people. So many young girls are...
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New Series on IG

Hi Friends- I'm excited to start a new segment called #NewMovesMonday Every Monday in October I will be posting a new video showing a new workout moved that I learned that previous week. This program is designed to show you that your workout should never be boring.  You can incorporate new moves all the time! Hopefully by following my IG channel @get_fit_with_julie  you will see some new things that you've never tried before. Enjoy!! xoxo
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my motivation

Keep your vision in front of your face. Write it down! Believe it is POSSIBLE; otherwise you're destined to stay right where you are.
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Are you a lover of all things Pumpkin? Is #PSL your most used hashtag? ... Then get excited because the pumpkin spice MRS is back for a limited time with Advocare!! Click the pictures to orders yours today. Meal Replacement Shake Muffins: Directions: Empty AdvoCare Meal Replacement Shake powder into coffee mug. Add about a tablespoon of water Mix (should be about cake batter consistency) Microwave for 1:20-30. Voila... 24 grams of protein! Meal Replacement Shake Pancakes: 1 Advocare Meal Replacement Shake pouch 2 egg whites* 1 banana 1/4 tsp of baking powder 1. Mix all of the ingredients but the banana together until mixture is smooth. If you need to add a splash of water to help with consistency you may do so. 2. Mash the banana up into the mixture. Once the banana is mashed pretty well you should be able to stir all of the ingredients together and create a nice thick consistency. 3.Coat a non stick skillet lightly with Pam or olive oil on medium heat. 4. Po...
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The ‘Struggle’ ISN’T Real

Listen up – I get comments all the time about how people just don’t have the time to work out. I hear it from busy moms, from people with active work schedules and active social lives. It is hard some days. I personally have struggled with this as well. So what do I do? Put it on my calendar! In my bedroom (the place that I do most of my home workouts) I have a motivation board. On this board I like to pin up pictures and inspirational quotes to look at when I am feeling tired and discouraged. I also have a small workout routine on the board- that way when i don’t know what to do or am simply to tired to think of stuff to do- I have a ready to go program right there. I like to make some kind of mark on my calendar to notate what days I worked out and when I didn't. It gives me a sense of pride when I look at the whole month and see it covered in notes from my workouts. SOME COMMON EXCUSES – AND WHY THEY DO NOT WORK: Excuse: I have kids at home to take care of ev...
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