“Confidence is not about being perfect; it's about embracing who you are and giving your best in every moment.” - Coach Qui

UPDATE: Tryoutprep clinic is CANCELED. Cheer Interest Meeting & Assessment is June 10, 2024 at JPG Aux Gym from 430-7. REGISTER HERE.

In high School & College, Summer used to be the time of year when epic panic would set in...

I DREADED the summertime because it meant fewer clothes, more skin, and worst of all — swimsuits!?!

I would end up wearing baggy shirts and oversized clothes because I was so uncomfortable showing my figure. I was unusually tall for my age AND also my cheer peers....I'd have rather sweat all day in sweatpants than show any bit of my legs! (IT WAS HOT)

Right around this time, I would go on unhealthy juice cleanses and intense diets to try and shrink quickly before summer...I thought it would help me feel more confident, but all it left me with was...

🚫 Messy, disrupted hormones
🚫 Slowed metabolism
🚫 Bloating & water retention
🚫 Exhaustion & fatigue

Does This Sound familiar? If you're a cheer athlete or a even a mom helping your daughter get ready for summer and tryouts, you might be feeling the same way. I think its natural based off of our world, But here's the good news — it doesn't have to be this way!

Let me tell you, it wasn't until I finally learned about nutrition and how to FUEL my body (AT 35 YRS OLD) that I finally liked my reflection and FELT amazing! No young woman should have to wait that long to know FACTS.

Through proper nutrition and strategic exercise, I was able to balance my hormones, boost my metabolism, burn stubborn fat, and finally feel energized and motivated.

No more hiding behind my baggy clothes and sweatpants; I finally felt confident in my skin and could rock any clothes I preciously always hated putting on. And guess what? This can be you, too!

You just have to reframe the way you look at nutrition and fitness and start nourishing your body rather than depleting it.

I thought it would be helpful to share some notes for SUMMER!!

Soooo, Let's Dig in...

Coach Qui's Top 4 SUMMER Do's for Body Positivity, Strength & Energy

Step 1: Nourish, Don’t Punish

First things first, forget the idea of extreme dieting and juice cleanses. Your body needs a variety of nutrients to function properly, especially if you're an athlete who’s constantly on the move. Focus on balanced meals that include:

• Proteins: These are the building blocks for your muscles. Think chicken, fish, beans, and nuts.

• Healthy Fats: Yes, fats are good for you! Avocados, nuts, seeds, and olive oil will keep you feeling full and your skin glowing.

• Complex Carbs: Whole grains, fruits, and vegetables provide the energy you need for those intense cheer routines.

• Hydration: Drink plenty of water. Dehydration can lead to fatigue and affect your performance.Daily stretching

In every area of your life, your BRAIN needs fuel...it dictates your muscles, metabolism and memory doesnt hurt for all those COUNTS :)

Step 2: Exercise Smart, Not Hard

You don't need to spend hours in the gym, EVER. Incorporate a mix of cardio, strength training, and flexibility exercises. Here’s a quick breakdown, in order of importance:

• Strength Training: Builds muscle, which boosts your metabolism. Bodyweight exercises like squats, lunges, and push-ups are perfect.

• Cardio: Helps burn calories and improves heart health. Aim for 30 minutes of moderate activity like running, dancing, or jumping rope.

• Flexibility: Vital! Yoga or dedicated stretching sessions can prevent injuries and improve your moves.

I will share the Summer Schedule in our KICKOFF meeting, we will be working on all of these things in an effecient way to make sure you feel amazing for FALL! Moms will be welcome to jump in, too! CANNOT wait!

Step 3: Listen to Your Body

Pay attention to how your body feels and responds. Are you more tired than usual? Maybe you need more rest or a tweak in your eating. Feeling bloated? Look at your fiber intake and hydration. Your body knows best, so trust it!

I will go into this more and more all summer and year...listening to what you need vs. what your pal is doing or her friend...we are all different! And that's a great thing!

Step 4: Plan and Prepare

To make fuel based eating easier, plan your meals and snacks ahead of time. Prepping balanced plates doesn’t have to be complicated. Here’s a simple guide:

• Breakfast: Greek yogurt with berries and a sprinkle of granola.

• Lunch: A quinoa salad with veggies, chickpeas, and a drizzle of olive oil.

• Dinner: Grilled chicken with sweet potato and steamed broccoli.

• Snacks: Apple slices with almond butter, or a handful of mixed nuts.

Step 5: Stay Positive and Consistent

Sooo, change doesn’t happen overnight. Stay consistent with your nutrition and exercise, and be patient with yourself. Celebrate the small victories, like feeling more energetic or noticing your attitude about yourself improving. Remember, no food is BAD - I love Pizza, Cookies and Popcorn too - I also know those options do not dominate my week or I will directly notice in my energy and mental sharpness.

To help you out, I’m thinking of creating a free guide on how to build balanced plates to help you learn how to nourish your body and reach healthy goals! I’m spilling all the tea for busy athletes and moms who are always low in energy, who want to learn how to build muscle and boost metabolism, and who don’t have hours to spend in the kitchen.

This summer, let's ditch the panic and embrace confidence in working a plan. Nourish your body, exercise smart, and watch how you transform both inside and out. You are a star! Let's make this the best summer yet!

Im So excited to see you at the KICKOFF meeting on June 10th! Have you registered?!? Deets in RED below!

UPDATE: Tryout prep clinic is CANCELED. Cheer Interest Meeting & Assessment is June 10, 2024 at JPG Aux Gym from 430-7. REGISTER HERE.

Biggest Wishes,

Coach Qui