101 Reblog

2 days ago

tiffanydtraining:

How can I get abs?
With the warmer months coming around, I seem to get this question a lot. What can I do to get a flat stomach? How can I get a 6 pack? I want abs but I don’t want bulky abs like power lifters, how can I do this? The goal for this post is to hopefully clear up the conflicting information that is out there and help my followers understand the steps that should be taken to get a tight midsection.
1. Body fat:
In order to have noticeable abs, it is keen that you have a low body fat. for females its about 17% or less. You can do ab ripper X on repeat 3 times a day, but if you still have fat covering your abs you won’t be able to notice any of your progress in the mirror. 
2. Diet
Limit foods that commonly make us bloated or store abdominal fat. Things such as gluten, dairy, soda, lunch meat, refined flour and sugar are all foods that lead to inflammation and bloating. Processed snack foods and modern wheat have been shown to cause an increase in abdominal fat as well. A healthy diet is balanced, but should consist of mostly fruits, vegetables, nuts, seeds, unprocessed meats, and whole foods in general. “if it was made in a factory, it will take a factory to digest it” Read ingredients and hold yourself accountable for what is going into your body. 
3. Training
The key to building muscle on any part of our bodies is variation. Constantly keep challenging yourself and don’t limit your training to one simple movement. Example: don’t do only crunches and twists. Our abdominals consist of various different muscles, each running along our waist in different directions (same goes for any other large muscle group like our legs, glutes, chest, etc) Our muscles can grow from just lifting heavy, but to be sure that our muscles remain balanced across joints, prevent injury, and also help build muscle faster, we should target our muscles from all directions.Your training regimen should include multiple exercises to target different muscle fibers. Here is an example of an ab workout that targets our abs from all directions:
plank- stabilizing/transverse abdominals
ghd/full range sit ups- rectus abdominis 
bicycle crunches- internal obliques
crazy ivan or russian twists- external obliques
Hopefully this helps put things into perspective. If you have any other questions or would like a customized fitness or nutrition program to help you reach your goals, visit my faq’s page or view info on my services here.
348 Reblog

2 days ago

teased-poof:

everythingcheermagazine:

Cali Smoed

splits mannn
491 Reblog

2 days ago

hit-hit-pull-cheer:

Seems like the hardest pyramid ever
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2 days ago

149489 Reblog

1 month ago

flagg0t:

If someone tells you to listen to a song, listen to it.  It may be the worst song you have ever heard but they wanted to share it with you.  That is really special.  If it makes them feel a certain way and they are so adamant about you hearing it, take 5 minutes to hear it.  It shows a lot about someone.  

(via lifeischeer)

1785 Reblog

1 month ago

icheerforever:

Cali Black Ops’ makeup 😍
58 Reblog

1 month ago

waddupallstarcheer:

chelseaboleyn:

cheerforyourlives:

chelseaboleyn:

jumpstunttumble:

This is relevant.

I never said the F word. Because it’s so trashy. Ironic that I see that word on your tumblr every second I refresh. & even more so ironic that I haven’t broken the law😂 😂😂. Keep talking trash girl cause it’s only giving me humor each day. You’re so obsessed with trying to come off as touch, but that only shows weakness. & apparently your weakness is my twitter account. 😁😖 take the advice that you give everyone else& how about you simply unfollow me/quit stalking my tweets- if you don’t like what I have to say. 😘😍

Chelsea please stop acting so immature. It’s incredibly sad to see someone who’s 20 years old making a tumblr just to argue with teenagers. I’m sorry you have nothing better to do with your adult life. I really hope you can find some other, better way to occupy your time than coming on here just to argue with us teenage cheerleaders who don’t like you or what you said.

Okayy lady. When you walk in my shoes- come talk to me. I have every right to defend myself. & I didn’t create a tumblr to argue with anyone. I created a tumblr because I wanted to. & of course I will defend myself whenever I am being completely bashed by all of you who ALSO HAVE NOTHING BETTER TO DO than to stalk my accounts. You found my post and had enough time to reply to it so take your own advice. Your being a hypocrite dear. & once again if you don’t like what I have to say- no one told you to stalk my posts. Spend your time doing other things. Because apparently you have great knowledge on what people should and shouldn’t be doing according to their age. Lmao hypocrites hypocrites hypocrites!

I’m not trying to get attacked but I used to be such a fan of Chelsea, but seeing other accounts getting talked to like this by someone we look up to and admire is very upsetting.

All these grammatical errors… Oh my
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1 month ago

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1 month ago

betterwerk:

not-a-sport-meet-me-at-the-mat:

we-cheer-fierce:

Precious

Do they have skorts?

Yes! ^
46 Reblog

1 month ago

482 Reblog

1 month ago

savannahhhope:

cheeleadingperfection:

Carly


shes perfection
306 Reblog

1 month ago

1634 Reblog

1 month ago

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1 month ago

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1 month ago

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