Missy's Muscles

Everyone's body is different and it took me a long time to figure out what works best for me.  I am naturally muscular and add bulk quickly; which as a cheerleader is not always ideal. Because of this, I have to be very careful about my diet and exercise.  I focus a lot on cardio, mostly because it helps me to build endurance for those hot Miami games and it keeps me lean.  Constantly changing my routine also helps continue to challenge my body and therefore, burn more calories. I am always looking for new, fun ways to workout. Remember: "Nothing great was ever achieved without enthusiasm." (Ralph Waldo Emerson).

 

On practice days:

Before practice I try to run at least one mile and follow that with a 10 minute crunch routine. We train for about 3 hours which includes- stretching, high kick routines, learning and practicing dance routines, and lots of cardiovascular exercise.

 

On non-practice days:

I do at least one hour of cardio; sometimes a little more. Sometimes, it is a spinning/cycling class, or a cardio intense class like kick-boxing, or zumba.  Abs are important to work out.  They are the easiest muscle group to keep looking fabulous; but, you definitely need to work at it a little each day. The best thing for abs is a balance ball. It gives you a much larger range of motion that is much more challenging.

 

As for weights, I keep it very simple. I only use low weight and do a lot of reps. I will do simple arm and shoulder excersizes to keep them looking tight and tone. Sometimes bicep curls, tricep extensions, standing should press, and dumbbell presses in a circuit type of workout. Also mix in push-ups and tricep dips which are great to do at home as well because you don't need any equipment. For legs I stick to a plyometric workout, because it is fast and effective. I start with lunges, jump squats, and end the series with a side to side lateral jump.

 

Rest day:

Everyone deserves a rest day, your body needs the chance to recover so you can do it all again the following week. Go ahead, cheat a little…but don't overdue it! Many of us use our rest/cheat day as a day to eat and do whatever we want without realizing how quickly you can add up all the calories you worked so hard to burn off during the week.

 

Other than that, remember to have fun! You can't be successful at getting in shape if you aren't enjoying what you are doing. Switch it up, keep it fresh and exciting and you will see results much faster!

 

Good luck!

Missy