Life After Cheer: Recent Episodes
Danielle Donovan
We all know that once a cheerleader, always a cheerleader - but what happens when cheer ends and real life begins? Welcome to Life After Cheer, the podcast hosted by Danielle Donovan, founder of CHEERFIT and former D1 cheerleader for Syracuse University, as she sits down with industry leaders, top experts, and successful entrepreneurs (all who are former cheerleaders/dancers) to talk about how their experiences - both the good and not so good parts of being a cheerleader has shaped them into the person they are today. Learn from our guests about their tips and strategies on everything from mindset, entrepreneurship, and following your passion.
In this episode, Danielle Donovan explores the significance of pausing and recognizing the need for a break. She reflects on her personal experience of feeling overwhelmed and burnt out, highlighting the importance of re-energizing. Additionally, she reveals why this marks the conclusion of season 2, teases exciting content in season 3 (returning post-summer break), and shares her focus in the meantime (hinting at IRL events in NYC + NJ!).
Key points emphasized by Danielle include:
- The impact of taking a pause
- How to identify when it is time for a pause
- Steps to take when implementing a pause
- Future plans for the SQUAD
- Locations for in-person workouts with The SQUAD
Titled 'Oops! I Did It Again,' the episode underscores the cycle of burnout and the value of self-awareness. Let this episode serve as a gentle nudge for you to take your own well-deserved pause. Thank you for an amazing season and cheers to all the incredible guests, convos, and transformations this past year!
SQUAD LINKS
- DM us on Instagram @thequad_co if you would like to join an IRL workout in NYC or NJ!
- Subscribe to the show: https://podcasts.apple.com/us/podcast/the-squad-podcast/id1622854421
- Instagram: thesquad_co
Don't forget to leave a review! We love to read them -- THANK YOU!
Today, we're discussing the most overrated and underrated products and ingredients in skincare with skincare expert and founder of The Dew Effect, April Boerger. April share what to be on the look and look out for when it comes to your skincare.
Takeaways
- Focus on skincare products that provide results and move the needle.
- Makeup with SPF should not be relied upon as sunscreen.
- Expensive cleansers and moisturizers are unnecessary for most people.
- Hyaluronic acid is overhyped and can be found in other skincare products.
- Azelaic acid is a highly beneficial ingredient for achieving a glass-like complexion and clearing pores.
SQUAD LINKS
- Free Community: https://summer-wind-96365.myflodesk.com/xlaxjs36f0
- Subscribe to the show: https://podcasts.apple.com/us/podcast/the-squad-podcast/id1622854421
- Instagram: thesquad_co
GUEST LINKS:
- Instagram: thedeweffectcompany
- Website: www.deweffect.com
Don't forget to leave a review! We love to read them -- THANK YOU!
Neha Ruch, founder of Mother Untitled, discusses the challenges and stigma faced by stay-at-home mothers and how she is changing the narrative through her platform, her community and book. She shares her personal journey of transitioning from a successful career to being a stay-at-home mom and the mindset shifts she had to make. Neha emphasizes the importance of identity, finances, and having open conversations with partners to feel empowered and valued. She also highlights the power of community and the need for support and understanding among stay-at-home moms. Neha provides practical advice for updating resumes, reentering the workplace, and embracing the chapter of being a stay-at-home mom.
KEY POINTS:
- Transitioning from a career-focused life to being a stay-at-home mom and adopting the right mindset for this new chapter confidently.Delving into the transition journey and the self-exploration required to overcome societal resistance to your decision to pause your career.
- Embracing your value and the genuine strength of being a stay-at-home mom.
- Re-entering the workforce after a career break, understanding the process and leveraging the skills acquired during the break to shape your narrative effectively.
- The importance of community and feeling valued
GUEST LINKS:
- Website: www.motheruntitled.com
- Instagram: motheruntitled
- The Power Pause - Preorder The Book: www.motheruntitled.com/thepowerpause
SQUAD LINKS:
- Free Community: https://summer-wind-96365.myflodesk.com/xlaxjs36f0
- Subscribe to the show: https://podcasts.apple.com/us/podcast/the-squad-podcast/id1622854421
- Instagram: thesquad_co
Don't forget to leave a review! We love to read them -- THANK YOU!
Check out today's episode to learn the best foods for your skin! With so much information out there - it is hard to know what to focus on. Today, April Boerger founder of The Dew Effect, is sharing her top 3 tips!
TAKEAWAYS
- Discover the benefits of bone broth
- Debunking common myths about collagen
- Understanding the significance of consuming enough fiber
- Unveiling the top ingredient to boost your water intake
SQUAD LINKS
- Free Community: https://summer-wind-96365.myflodesk.com/xlaxjs36f0
- Subscribe to the show: https://podcasts.apple.com/us/podcast/the-squad-podcast/id1622854421
- Instagram: thesquad_co
GUEST LINKS:
- Instagram: thedeweffectcompany
- Website: www.deweffect.com
Don't forget to leave a review! We love to read them -- THANK YOU!
If you've ever considered changing industries, shifting your career path, or venturing into entrepreneurship mid-career, this episode is perfect for you. In today's episode, we chat with Steph Mahon – a former high-level retail executive turned real estate mogul and the founder of Dwell NJ. Steph shares her journey from leaving her retail job (starting with recognizing burnout) to launching a business from scratch.
KEY POINTS:
- Steph details the transition process with practical steps for you to follow.
- Discover the essential mindset shifts needed to take the leap.
- Establishing a strong community, both externally and internally, is crucial for success.
- Taking breaks and pauses can spark new ideas and boost productivity.
- Engaging in events and networking with local businesses can enhance your brand and attract clients.
- Embrace going for it without regrets as a vital reminder.
GUEST LINKS:
- Website: www.dwellnewjersey.com
- Instagram: @steph.mahon.here / @dwellnewjersey
- Facebook: @steph.mahon.here / @dwellnewjersey
SQUAD LINKS
- Free Community: https://summer-wind-96365.myflodesk.com/xlaxjs36f0
- Subscribe to the show: https://podcasts.apple.com/us/podcast/the-squad-podcast/id1622854421
- Instagram: thesquad_co
Don't forget to leave a review! We love to read them -- THANK YOU!
Check out today's episode to learn the number one tip to overcome burnout. We cover the importance of not trying to do all the things at once and instead prioritizing tasks and focusing on three to five priorities each quarter.
I share my own experience of hitting burnout and what I'm doing to overcome it.
TAKEAWAYS
- Don't try to do all the things at once; prioritize your tasks.
- Make a list of all your to-dos and prioritize them from most important to least important.
- Focus on three to five priorities each quarter and table the rest for later
SQUAD LINKS
- Free Community: https://summer-wind-96365.myflodesk.com/xlaxjs36f0
- Subscribe to the show: https://podcasts.apple.com/us/podcast/the-squad-podcast/id1622854421
- Instagram: thesquad_co
Don't forget to leave a review! We love to read them -- THANK YOU!
Cheers to the 100th episode of The SQUAD Podcast! We're throwing confetti, popping champagne, and feeling all the good vibes as we celebrate this epic milestone with our incredible community. And to celebrate - we are highlighting some of the most popular episodes and guests - sharing our biggest takeaways and most memorable moments.
The podcast has evolved from its initial focus on former cheerleaders and dancers to encompassing all aspects of women's lives through our FIT SQUAD, MOM SQUAD, BOSS SQUAD, and BEAUTY SQUAD - it's been quite the journey! But guess what? The adventure doesn't stop here! We're leveling up with in-person events and doubling down on our commitment to building community! Let's celebrate!
Takeaways
- The Squad podcast celebrates the community and connections it has built
- The podcast covers topics for the Boss Squad, Fit Squad, Mom Squad, and Beauty Squad
- This epiosde highlights our most popular episodes and biggest takeaways
- The podcast has evolved to encompass all aspects of women's lives
- The future of the podcast includes in-person events and a continued focus on community
SQUAD LINKS
- Free Workout Classes: https://summer-wind-96365.myflodesk.com/ibzs50tpyh
- Subscribe to the show: https://podcasts.apple.com/us/podcast/the-squad-podcast/id1622854421
- Instagram: thesquad_co
Don't forget to leave a review! We love to read them -- THANK YOU!
In this week's 5 minute pep talk, we talk with Kate Hannon, founder of She Connects Club, shares her top tips for how to network as an introvert.
TAKEAWAYS:
- Mindset shifts and prep work to feel confident before heading into the event
- How to calm your nerves before the event
- Where to find networking groups that work for you
SQUAD LINKS
- Free Workout Classes: https://summer-wind-96365.myflodesk.com/ibzs50tpyh
- Subscribe to the show: https://podcasts.apple.com/us/podcast/the-squad-podcast/id1622854421
- Instagram: thesquad_co
GUEST LINKS
- Website: https://sheconnectsclub.org/pages/lets-connect
- Instagram: connectcollective_
- Kate's Instagram: kateconnects
Don't forget to leave a review! We love to read them -- THANK YOU!
Welcome to the Squad Podcast! Today we are diving into the art of transformation and your path to personal growth. We are joined by Leanne Shear - the brilliant mind behind the transformation method - a four-step process that empowers you to navigate your personal journey of change with clarity and confidence.
If you've been feeling that inner nudge, a whisper that change is on the horizon, or if you're right in the messy middle of it all, this episode made for you.
In this episode, we cover:
- How to know when it is time to make a transformation
- The four-step method of how to make a transformation
- What to do if you are feeling stuck
- How to move through the discomfort
- And the powerful shifts that happen when you make a change to unlock your full potential
SQUAD LINKS
- Free Workout Classes: https://summer-wind-96365.myflodesk.com/ibzs50tpyh
- Subscribe to the show: https://podcasts.apple.com/us/podcast/the-squad-podcast/id1622854421
- Instagram: thesquad_co
GUEST LINKS
- Website: https://www.leanneshearwill.com/
- Newsletter: https://www.leanneshearwill.com/newsletter-signup
- LinkedIn: https://www.linkedin.com/in/leanne-shear-7262734a/
Don't forget to leave a review! We love to read them -- THANK YOU!
Don't forget to leave a review! We love to read them -- THANK YOU!
In this episode, Danielle sits down with the co-founder and President of Her Campus Media, Windsor Western, to discuss the mindset shift for sales and how to significantly increase your revenue. Windsor shares her insights on the value of sales and it’s potential to lead you to new opportunities. She emphasizes the importance of believing in the product you're selling and seeing the real value it provides. Windsor also talks about the concept of equal value exchange and how it puts you on the same footing as your clients. Lastly, she highlights the significance of providing value to your customers to open up doors and build authentic relationships.
Takeaways
- Sales is a valuable skill that can take you to different places.
- Believe in the product you're selling and see the real value it provides.
- Strive for an equal value exchange with your clients.
- Provide value to your customers to build authentic relationships.
SQUAD LINKS
- Free Workout Classes: https://summer-wind-96365.myflodesk.com/ibzs50tpyh
- Subscribe to the show: https://podcasts.apple.com/us/podcast/the-squad-podcast/id1622854421
- Instagram: thesquad_co
GUEST LINKS
- Windsor on Instagram: www.instagram.com/windsorwestern
- Her Campus Media on Instagram: www.instagram.com/hercampusmedia
- Her Campus Media on LinkedIn: www.linkedin.com/company/her-campus
- Her Campus Media’s website: www.hercampusmedia.com
Don't forget to leave a review! We love to read them -- THANK YOU!
Dale and Annabel, the co-founders of We Are More Than Moms, share their journey of creating a community for moms that goes beyond motherhood. They discuss the organic growth of their platform and the importance of embracing multiple identities. The conversation also touches on body image struggles during pregnancy and postpartum. Dale and Annabel emphasize the power of vulnerability in building connections and offer tips for new moms to create their own communities. They also highlight their various platforms and resources for moms to connect and find support.
Takeaways
We Are More Than Moms was created to provide a community for moms that goes beyond motherhood and embraces multiple identities.
- Body image struggles during pregnancy and postpartum are common, and it's important to validate and support moms in these experiences.
- Vulnerability is a superpower that fosters connection and helps moms feel less alone.
- Creating a community in real life can be done by taking the initiative to start conversations and events, and by assuming that others want to connect.
- We Are More Than Moms offers various platforms and resources, including their Instagram, podcast, and Patreon, to support and connect with moms.
SQUAD LINKS
- Free Workout Classes: https://summer-wind-96365.myflodesk.com/ibzs50tpyh
- Subscribe to the show: https://podcasts.apple.com/us/podcast/the-squad-podcast/id1622854421
- Instagram: thesquad_co
GUEST LINKS:
- Instagram: @wearemorethanmoms
- Patreon: More Than Moms
- Podcast: We are More Than Moms, Unfiltered
- Website: www.wearemorethanmoms.com
Chapters
00:00
Introduction and Background
00:54
The Organic Growth of We Are More Than Moms
03:21
The Importance of Support and Validation in Motherhood
04:00
Creating a Safe Space for Moms to Connect
06:16
Embracing the Many Layers of Motherhood
07:28
The Transformation and Rebuilding of Identity in Motherhood
08:29
Shifting Mindsets and Accepting Body Changes
09:31
Navigating Body Image During Pregnancy and Postpartum
16:03
The Importance of Connection and Validation in Body Image
38:36
Tips for New Moms to Create Real-Life Communities
41:45
We Are More Than Moms' Platforms and Offerings
Don't forget to leave a review! We love to read them -- THANK YOU!
Beauty expert Elise Tabin shares skincare tips for different age groups. For teens and tweens, she advises using products based on their skin type and avoiding unnecessary ingredients. The basics include cleanser, spot treatment, light moisturizer, and sunscreen. As you age, focus on sunscreen, exfoliators, antioxidants, retinols, and brightening agents. Adjust your skincare routine as your skin changes. Don't forget to take care of your hair too.
Takeaways
- Determine your skin type and use products accordingly.
- Teens and tweens should stick to the basics and avoid unnecessary ingredients.
- As you age, focus on sunscreen, exfoliators, antioxidants, retinols, and brightening agents.
- Adjust your skincare routine as your skin changes.
- Don't forget to take care of your hair as well.
SQUAD LINKS
- Free Workout Classes: https://summer-wind-96365.myflodesk.com/ibzs50tpyh
- Subscribe to the show: https://podcasts.apple.com/us/podcast/the-squad-podcast/id1622854421
- Instagram: thesquad_co
GUEST LINKS
- Elise's Instagram: @elisetabin
- Website: twiishskin.com
- TWiiSH Instagram: @twiishskin
- TWiiSH TikTok: @twiishskin
Don't forget to leave a review! We love to read them -- THANK YOU!
In this week's episode of The SQUAD Podcast we talk with Kate Hannon, founder of She Connects Club, shares her top tips for networking without feeling awkward and how to build a community. She emphasizes the importance of presenting yourself as your future self, utilizing social media, and showing up with confidence. Kate also discusses the power of in-person networking events and the value of creating authentic connections. She provides tips for expanding your network and the significance of mindset and affirmations in networking and offers advice for creating successful networking events.
TAKEAWAYS:
- Present yourself as your future self when networking
- Utilize social media to connect with others and share your passions
- Show up with confidence and initiate conversations by asking about the other person's interests
- Upgrade your networking skills by attending events alone and challenging yourself to connect with at least one person
- Use your existing network to grow your network by leveraging social media and creating online communities
- Create networking events that offer unique experiences and foster genuine connections
- Expand your network by following up with people
- Believe in the value you bring to networking and don't be discouraged by rejections
- Use affirmations and positive mindset shifts to boost your confidence in networking
- Follow-up with people and maintain genuine connections to grow your network
LINKSJoin the Community: https://summer-wind-96365.myflodesk.com/xlaxjs36f0
Follow on Instagram: thesquad_co
Newsletter: https://summer-wind-96365.myflodesk.com/fvg9sal7up
Subscribe to the show: https://podcasts.apple.com/us/podcast/the-squad-podcast/id1622854421
CONNECT WITH KATE
Website: https://sheconnectsclub.org/pages/lets-connect
Instagram: sheconnectsclub
Kate's Instagram: katesheconnects
Don't forget to leave a review! We love to read them -- THANK YOU!
Today we are talking about how to stand out in business - and that is writing a handwritten note or letter and sending it to someone you want to partner with, connect with, hope to become your client, network with - basically anyone you want to notice you.
SQUAD LINKS
- Free Community: https://summer-wind-96365.myflodesk.com/xlaxjs36f0
- Subscribe to the show: https://podcasts.apple.com/us/podcast/the-squad-podcast/id1622854421
- Instagram: thesquad_co
Don't forget to leave a review! We love to read them -- THANK YOU!
In today's episode, media stylist, fashion expert and confidence coach - Risa Kostis shares her best tips and advice on how to define your unique style, own your confidence, and find key pieces for everyday styling.
Risa discusses the importance of styling for confidence - because when you feel confident you are unstoppable and clothes can be a powerful tool for empowerment and self expression.
In today’s episode we dive into:
- How to find your unique style and own it
- Mindset shifts to feel empowered to wear any look
- Timeless wardrobe staples and go to pieces
- How to glam up or dress down a look
- And so much more
SQUAD LINKS
- Join the Community: https://summer-wind-96365.myflodesk.com/xlaxjs36f0
- Follow on Instagram: thesquad_co
- Newsletter: https://summer-wind-96365.myflodesk.com/fvg9sal7up
- Subscribe to the show: https://podcasts.apple.com/us/podcast/the-squad-podcast/id1622854421
CONNECT WITH RISA:
- Website: www.risakostis.com
- IG/FB/LinkedIn/TikTok: @risakostis
- The Rescue Kit Company: www.therescuekitco
- IG/FB/LinkedIn/TikTok: @therescuekitco
Chapters
00:00
Introduction
00:58
Risa's journey to becoming a personal stylist
07:01
Shifting mindset to feel confident in outfits
10:23
Finding your unique style
13:32
Key pieces for everyday styling
26:39
Where to buy versatile pieces
32:10
Mindset shift to commit to personal style
37:41
Connect with Risa and her upcoming projects
Don't forget to leave a review! We love to read them -- THANK YOU!
Today we are talking about the 12-3-30 workout method - what is it, how to implement it, and is it effective?
This is a workout method that involves walking on a treadmill at an incline of 12, speed of 3, and for 30 minutes. I've been doing this method for about 30 days now and in today's episode I am going to share my results, thoughts on the workout , and a challene for our Fit SQUAD.
SQUAD LINKS
- Free Community: https://summer-wind-96365.myflodesk.com/xlaxjs36f0
- Subscribe to the show: https://podcasts.apple.com/us/podcast/the-squad-podcast/id1622854421
- Instagram: thesquad_co
Don't forget to leave a review! We love to read them -- THANK YOU!
In this episode, Windsor Western, co-founder and president of Her Campus Media, shares the journey of building Her Campus Media and the importance of community and empowerment for young women. She discusses the mission of Her Campus to provide a platform for young women to amplify their voices and create opportunities for personal and professional growth. Windsor also emphasizes the mindset shifts necessary to take action on your goals, overcome challenges, and turn them into opportunities. She highlights the concept of the importance of authenticity in building communities and the key aspects of what creates true community - both in your brand and personal life.
Takeaways
- Her Campus provides a platform for young women to amplify their voices and create opportunities for personal and professional growth.
- Mindset shifts are crucial in overcoming challenges and turning them into opportunities.
- Authenticity is key in building communities and fostering meaningful connections.
- Creating a sense of community is essential for personal and professional fulfillment.
SQUAD LINKS
- Join the Community: https://summer-wind-96365.myflodesk.com/xlaxjs36f0
- Follow on Instagram: thesquad_co
- Newsletter: https://summer-wind-96365.myflodesk.com/fvg9sal7up
- Subscribe to the show: https://podcasts.apple.com/us/podcast/the-squad-podcast/id1622854421
CONNECT WITH WINDSOR
- Windsor on Instagram: www.instagram.com/windsorwestern
- Her Campus Media on Instagram: www.instagram.com/hercampusmedia
- Her Campus Media on LinkedIn: www.linkedin.com/company/her-campus
- Her Campus Media’s website: www.hercampusmedia.com
Chapters
00:00
Introduction and Overview of Her Campus
02:07
Creating Opportunities for Young Women
06:40
Empowering New Moms
11:25
Shifting Mindset and Finding Worthiness
15:33
Genzology and Doing Things Differently
27:41
The Importance of Community
32:28
Creating Authentic Communities
34:59
Upcoming Initiatives and Events
Don't forget to leave a review! We love to read them -- THANK YOU!
Today we are talking about how to make a decision. We all make decisions everyday - but too often we wonder if we made the right decision. In today's episode, Danielle shares her go-to strategy to make a decision, move forward, and get out of the analysis paralysis.
If you're stuck on a decision - anything from where to go to dinner to big life decisions - this go-to strategy will work for you, promise!
SQUAD LINKS
- Free Community: https://summer-wind-96365.myflodesk.com/xlaxjs36f0
- Subscribe to the show: https://podcasts.apple.com/us/podcast/the-squad-podcast/id1622854421
- Instagram: thesquad_co
Don't forget to leave a review! We love to read them -- THANK YOU!
In this episode, Danielle shares her journey in the fitness and wellness industry and the lessons she has learned in building her brand. She emphasizes the importance of networking, building relationships, and putting yourself out there. Danielle also highlights the power of community and the evolution of her brand from CHEERFIT to the SQUAD. She provides tips on staying true to your passion, hosting events, and collecting contact information as key drivers to sustainable growth. Lastly, she encourages listeners to let things flow and not force ideas to happen.
TAKEAWAYS:
- Networking and building relationships are crucial for business success.
- Creating a community that people want to be a part of is key.
- Evolve and pivot as needed to stay aligned with your passion and audience.
- Collect contact information and follow up to nurture relationships and convert leads.
CONNECT:
- Join the Community: https://summer-wind-96365.myflodesk.com/xlaxjs36f0
- Follow on Insta: thesquad_co
- Newsletter: https://summer-wind-96365.myflodesk.com/fvg9sal7up
- Subscribe to the show: https://podcasts.apple.com/us/podcast/the-squad-podcast/id1622854421
Chapters
00:00
Introduction to the Squad Podcast and Danielle's Passion for Entrepreneurship
01:12
Lessons Learned in Growing a Brand and Building Relationships
04:09
Transitioning from Side Hustle to Full-Time Business
05:36
Evolution of CheerFit into the Squad
07:31
Introduction to the Boss Squad and Helping Others Grow Their Brands
08:53
Expansion into Beauty and Mom Squads
09:50
Tips for Building and Scaling a Business
Don't forget to leave a review! We love to read them -- THANK YOU!
In this #BeautySquad episode, beauty expert Elise Tabin shares her top tips on managing breakouts at any age by identifying causes, using appropriate skincare products, spot treatments, cleansing, and exfoliation. Additional treatments like blue light LED masks are suggested, with a reminder to avoid picking or popping pimples and seek professional help if needed.
Takeaways
- Identify the cause of breakouts and switch to suitable skincare products.
- Use spot treatments with ingredients like salicylic acid and colloidal silver.
- Proper cleansing and exfoliation help prevent breakouts by removing dead skin cells.
- Consider additional treatments like blue light LED masks and high-frequency gadgets.
- Seek professional help if home remedies don't work.
- Avoid picking or popping pimples to prevent further damage.
SQUAD LINKS
- Free Community: https://summer-wind-96365.myflodesk.com/xlaxjs36f0
- Subscribe to the show: https://podcasts.apple.com/us/podcast/the-squad-podcast/id1622854421
- Instagram: thesquad_co
GUEST LINKS
- Elise's Instagram: @elisetabin
- Website: twiishskin.com
- TWiiSH Instagram: @twiishskin
- TWiiSH TikTok: @twiishskin
Don't forget to leave a review! We love to read them -- THANK YOU!
In today's episode, Pamela Peckerman, founder of Hustle Like a Mom, emphasizes the significance of community and connection for mompreneurs. She shares her journey of redefining what it means to be a working mom and creating a community around this idea. Pamela stresses the importance of aligning your values and prioritizing your ideas as key elements to achieving success. Pamela also offers advice on discovering your passion and maintaining motivation through challenging times (because we all have them).
Pamela also dives into the significance of clear communication and understanding your target audience, the importance of being your own customer and speaking the language of your audience and community. Additionally, Pamela provides networking tips for mompreneurs, highlighting the value of establishing relationships and connections. The conversation emphasizes the support found in the community, whether through local mom networks or online platforms. Lastly, they talk about the influence of mompreneur communities and the resources provided by Hustle Like a Mom.
Takeaways:
- Building a community and finding connections is crucial for mompreneurs.
- Redefining what it means to be a working mom requires self-reflection and aligning your values.
- Prioritizing your ideas and focusing on one or two endeavors at a time increases your chances of success.
- Creating a clear message and understanding your target audience is essential for building a successful brand.
Let's Connect:
- Join the Community: https://summer-wind-96365.myflodesk.com/xlaxjs36f0
- Follow on Insta: thesquad_co
- Newsletter: https://summer-wind-96365.myflodesk.com/fvg9sal7up
- Subscribe to the show: https://podcasts.apple.com/us/podcast/the-squad-podcast/id1622854421
Guest Links:
- Subscribe to the Newsletter — Hustle Like A Mom (Sunday Share - realistic business and mindset tips from the trenches): https://www.hustlelikeamom.com/subscribe
- HLAM Inner Circle: https://www.hustlelikeamom.com/hlam-inner-circle
- Instagram: www.instagram.com/hustlelikeamom
Chapters
00:00
Introduction and Background
00:52
The Need for Community and Connection
03:09
The Evolution of Hustle Like a Mom
04:30
Defining and Redefining What It Means to Be a Working Mom
07:13
Finding Your Passion and Aligning Your Values
08:25
Killing Darling Ideas and Focusing on Priorities
11:20
Balancing Business Growth and Childcare
16:58
Building a Community for Mompreneurs
19:45
Getting Clear on Your Message and Community
24:40
Creating an Avatar and Serving a Version of Yourself
27:15
Staying Motivated During Challenging Times
30:10
Prioritizing and Staying Focused
36:16
The Importance of Clear Messaging
38:07
The Importance of Being Your Own Customer
39:06
Networking Tips for Mompreneurs
41:32
Finding Support in Your Community
42:52
The Power of Mompreneur Communities
43:19
Connecting with Pamela A Pekerman
Don't forget to leave a review! We love to read them -- THANK YOU!
Welcome to 5 Minute Friday - your weekly wellness pep talk! Today we are talking with the Founder + CEO of Glowbar, Rachel Liverman about the best advice she's ever received. If you're looking to grow your business, you need to hear this tip!
Tune in for a quick 5-min pep talk on:- Best business advice for creating relationships and raising money
- Top business insights from the CEO + Founder of Glowbar
SQUAD LINK
- Free Community: https://summer-wind-96365.myflodesk.com/xlaxjs36f0
Subscribe to the show: https://podcasts.apple.com/us/podcast/the-squad-podcast/id1622854421
- Instagram: thesquad_co
- Website: glowbar.com
- IG: glowbar
- IG: rachelista
Don't forget to leave a review! We love to read them -- THANK YOU!
Is the fear of FAILING holding you back? Take a minute to ask yourself - what are you NOT pursuing for fear of it not working out?
But what if you could reframe your mindset and trust that everything is working out exactly the way it is supposed to? And what if you could think of failure as the act of not moving forward and taking action, and success is whatever comes on the other side of taking action. In today's episode, we are diving into the pep talk you need to hear to reframe your mindset and go after those big goals and dreams!
In today's episode we cover, how to:
- Reframe the way you think about 'failure'
- Build self esteem
- Trust the process
- Overcome fear of judgement
- Establish a support system / squad
Plus I share my personal journey with 'failure', CHEERFIT, and where I am today! I think you are going to love this episode!
LINKS:
- Newsletter: https://summer-wind-96365.myflodesk.com/fvg9sal7up
- Subscribe to the show: https://podcasts.apple.com/us/podcast/the-squad-podcast/id1622854421
- Instagram: thesquad_co
This episode isn't just a monologue; it's an open invitation. An opportunity to see your own value and chase your wildest dreams without the chains of fear holding you back. We're not just talking about overcoming obstacles; we're living it—sharing personal anecdotes, hard-earned lessons, and the exuberance of connecting with each one of you. Let's build a community rooted in resilience, where we celebrate each other's progress and support our collective pursuit of greatness. Because ultimately, the biggest failure isn't found in falling down, but in never daring to leap.
Don't forget to leave a review! We love to read them -- THANK YOU!
Welcome to 5 Minute Friday - your weekly wellness pep talk! Today we are talking with beauty expert, editor, and entrepreneur Elise Tabin to answer the question - what should my morning + evening skincare routine look like?!
Tune in for a quick 5-min pep talk on:
- Insider tips for flawless skin
- Top recommended products
Elise shares it all - everything from the transformative power of vitamin C serums that should be your morning staple to the wonders of retinol for your evening routine. But that's not all—our beauty guru also shares her personal routine, revealing the products that never fail her. Get ready for an episode that will leave you with a list of skincare must-haves, from top-tier sunscreens to LED red light masks!
SQUAD LINKS
- Newsletter: https://summer-wind-96365.myflodesk.com/fvg9sal7up
- Subscribe to the show: https://podcasts.apple.com/us/podcast/the-squad-podcast/id1622854421
- Instagram: thesquad_co
GUEST LINKS:
- Elise's Instagram: @elisetabin
- Website: twiishskin.com
- TWiiSH Instagram: @twiishskin
- TWiiSH TikTok: @twiishskin
Don't forget to leave a review! We love to read them -- THANK YOU!
Welcome to 5 Minute Friday - your weekly wellness pep talk! We are back for part 4 of our 4-part Pelvic Floor Series with PVOLVE's Chief of Training- Antonietta Vicario.
Today we are talking about just how soon is 'too soon' to be focusing on pelvic floor work and answering the question, is it too late to start focusing on your pelvic floor?
This is part 4 of our 4-part Pelvic Floor Series with PVOLVE.
Next week we will be back with Antonietta to focus on pelvic floor tips for postpartum.
Additional episodes in the Pelvic Floor series:
- Part 1: Should I be Working On My Pelvic Floor? https://podcasts.apple.com/gb/podcast/5-minute-friday-should-i-be-working-my-pelvic-floor/id1622854421?i=1000643925019
- Part 2: 3 Exercises to Strengthen You Pelvic Floor: https://podcasts.apple.com/gb/podcast/5-minute-friday-3-exercises-to-strengthen-your-pelvic/id1622854421?i=1000644749670
- Part 3: How to Use Your Breath to Create a Mind-Body Connection with PVOLVE's Chief of Training: https://podcasts.apple.com/gb/podcast/5-minute-friday-how-to-use-your-breath-to-create-a/id1622854421?i=1000645568720
SQUAD LINKS:
- Newsletter: https://summer-wind-96365.myflodesk.com/fvg9sal7up
- Subscribe to the show: https://podcasts.apple.com/us/podcast/the-squad-podcast/id1622854421
- Instagram: @thesquad_co
GUEST LINKS:
- Instagram: @antoniettavicario
- LinkedIn: www.linkedin.com/in/antoniettavicario
- PVOLVE: www.pvolve.com (get 10% off site wide off with code VDAY10 now - 2/14/24)
- Additional Resources on Pelvic Floor: www.pvolve.com/blogs/all/ask-amy-should-i-be-working-my-pelvic-floor
Don't forget to leave a review! We love to read them -- THANK YOU!
Join us for an authentic and unfiltered journey of mompreneurship with Kim Van Haaster, Founder + CEO of Bloom Effects - an award-winning skincare company powered by upcycled tulips. In this episode, Kim shares the challenges and victories of growing a business and family simultaneously, offering insights into how to accept help, overcome expectations, and tackle the loneliness of working from home.
Join us for a candid conversation that every mompreneur needs to hear!
SQUAD LINKS:
- Newsletter: https://summer-wind-96365.myflodesk.com/fvg9sal7up
- Subscribe to the show: https://podcasts.apple.com/us/podcast/the-squad-podcast/id1622854421
- Instagram: @thesquad_co
GUEST LINKS:
- Instagram (Bloom Effects): @bloomeffects
- Instagram (Kim Van Haaster): @kimmivanhaaster
- TikTok: @bloomeffects
- Website: https://bloomeffects.com/
Don't forget to leave a review! We love to read them -- THANK YOU!
Welcome to 5 Minute Friday - your weekly wellness pep talk! We are back for part 3 of our 4-part Pelvic Floor Series with PVOLVE's Chief of Training- Antonietta Vicario.
Today we are talking about how to use your breath to create a mind-body connection when working on your pelvic floor.
Antonietta shares practical exercises and tips on how to tune in to your body's signals, all thanks to the power of breath work. Her advice is not just doable; it's also grounded in the deep connection between mind and body. Discover how simple moves and some strategic ab action can bring stability and strength where it matters most!
Tune in for a quick 5-min pep talk on:
- Understanding the importance of truly engaging our muscles through breath
- Breathing exercises to create a mind body connection
This is part 3 of our 4-part Pelvic Floor Series with PVOLVE.
Next week we will be back with Antonietta to focus on pelvic floor tips for postpartum.
Additional episodes in the Pelvic Floor series:
- Part 1: Should I be Working On My Pelvic Floor? https://podcasts.apple.com/gb/podcast/5-minute-friday-should-i-be-working-my-pelvic-floor/id1622854421?i=1000643925019
- Part 2: 3 Exercises to Strengthen You Pelvic Floor: https://podcasts.apple.com/gb/podcast/5-minute-friday-3-exercises-to-strengthen-your-pelvic/id1622854421?i=1000644749670
SQUAD LINKS:
- Newsletter: https://summer-wind-96365.myflodesk.com/fvg9sal7up
- Subscribe to the show: https://podcasts.apple.com/us/podcast/the-squad-podcast/id1622854421
- Instagram: @thesquad_co
GUEST LINKS:
- Instagram: @antoniettavicario
- LinkedIn: www.linkedin.com/in/antoniettavicario
- PVOLVE: www.pvolve.com (get 10% off site wide off with code VDAY10 now - 2/14/24)
- Additional Resources on Pelvic Floor: www.pvolve.com/blogs/all/ask-amy-should-i-be-working-my-pelvic-floor
Don't forget to leave a review! We love to read them -- THANK YOU!
Don't forget to leave a review! We love to read them -- THANK YOU!
In today's episode, I'm sharing my top 10 practical tips on how to transform into a morning person. Conquering the morning is your ultimate key to success - and if you follow even just 2-3 of the tips I share in today's episode, you are going to unlock so much potential!
Listen to the full episode, but tip #3 is my favorite - inspired by Mel Robbins.
I recommend starting with 2-3 (of the 10 wellness tips) I share throughout the episode and committing to yourself. Let's go squad!
LINKS:
- Newsletter: https://summer-wind-96365.myflodesk.com/fvg9sal7up
- Subscribe to the show: https://podcasts.apple.com/us/podcast/the-squad-podcast/id1622854421
- Instagram: thesquad_co
Rise and shine with purpose! Today's solo flight on the Squad podcast is all about transforming those daunting early hours into a vibrant launch pad for your day. Imagine conquering the morning slump with a toolkit that not only gets you out of bed but also sets you on a path to owning your day, every day. I'm Danielle Donovan, here to guide you through my top ten strategies for morning mastery, from Mel Robbins' five-second game-changer to practical morning movement, mindfulness, and journaling. It's time to leave behind the snooze button and embrace the day with a clear, focused mind.
Do you often find yourself promising to make the most of your mornings only to be derailed by the comfort of your bed? This episode provides a blueprint to break that cycle and foster a routine that infuses your mornings with gratitude, creativity, and peak performance. We'll talk hydration, healthy eating habits, and how a tech-free zone can enhance your mental well-being. By the time you finish listening, you'll have a morning plan that not only fits into your lifestyle but also empowers you to leap into your passion projects and side hustles with newfound energy.
Remember, you don't have to go it alone. Tune in as I share how asking for help can unlock personal time, ensuring your mornings are yours to command. Whether you're rallying support from your partner or reaching out to the Squad community on Instagram, it's about creating a supportive ecosystem that cheers you on. So grab your earbuds, and let's take this journey together. It's not just about seizing the day; it's about reshaping your life, one sunrise at a time.
Don't forget to leave a review! We love to read them -- THANK YOU!
Welcome to 5 Minute Friday - your weekly wellness pep talk! We are back for part 2 of our 4-part Pelvic Floor Series with PVOLVE's Chief of Training- Antonietta Vicario.
Today we are talking about the top 3 exercises to strengthen your pelvic floor.
Antonietta walks us through each exercise - emphasizing the importance of truly engaging our muscles. Tune in for a quick 5-min pep talk on:
- Understanding how to activate your pelvic floor through proper breathing techniques
- The top 3 exercises for strengthening your pelvic floor
- Optimal number of reps and sets per exercise for maximum benefits
This is part 2 of our 4-part Pelvic Floor Series with PVOLVE.
Next week we will be back with Antonietta to focus on how to create a mind-body connection when focusing on your pelvic floor.
Additional episodes in the Pelvic Floor series:
- Par 1: Should I be Working On My Pelvic Floor? https://podcasts.apple.com/gb/podcast/5-minute-friday-should-i-be-working-my-pelvic-floor/id1622854421?i=1000643925019
SQUAD LINKS:
- Newsletter: https://summer-wind-96365.myflodesk.com/fvg9sal7up
- Subscribe to the show: https://podcasts.apple.com/us/podcast/the-squad-podcast/id1622854421
- Instagram: @thesquad_co
GUEST LINKS:
- Instagram: @antoniettavicario
- LinkedIn: www.linkedin.com/in/antoniettavicario
- PVOLVE: www.pvolve.com (get 10% off site wide off with code VDAY10 now - 2/14/24)
- Additional Resources on Pelvic Floor: www.pvolve.com/blogs/all/ask-amy-should-i-be-working-my-pelvic-floor
Don't forget to leave a review! We love to read them -- THANK YOU!
In today's episode, I sit down with the President of PVOLVE, Julie Cartwright, to discuss the company's groundbreaking approach to fitness tailored specifically for women in every life stage. PVOLVE is changing the narrative in women's fitness through their mission - to change women's lives at every stage through low-impact, functional movement.
Our conversation covers everything from the best workouts for women as they move through various life stages to invaluable business tips and strategies for female entrepreneurs who want to build a brand that stands out in the fitness industry.
Episode Highlights:
- The significance of low-impact strength training and best workouts for women at every life stage
- Discover how PVOLVE is changing the narrative in women's fitness, offering specialized workouts spanning from fertility and postpartum recovery to pelvic floor health and menopause
- The power of community—a core pillar in PVOLVE's business growth strategy
- The impact of celebrity influence - particularly when Jennifer Aniston joined the PVOLVE team in 2023
- Julie's best piece of advice for female entrepreneurs who want to build a brand that stands out in the industry
SQUAD LINKS:
- Newsletter: https://summer-wind-96365.myflodesk.com/fvg9sal7up
- Subscribe to the show: https://podcasts.apple.com/us/podcast/the-squad-podcast/id1622854421
- Instagram: @thesquad_co
GUEST LINKS:
- LinkedIn: https://www.linkedin.com/in/julie-cartwright-b313785/
- PVOLVE: www.pvolve.com (get 10% off site wide off with code VDAY10 now - 2/14/24)
- Additional Resources on Pelvic Floor: www.pvolve.com/blogs/all/ask-amy-should-i-be-working-my-pelvic-floor
Don't forget to leave a review! We love to read them -- THANK YOU!
Welcome to 5 Minute Friday - your weekly wellness pep talk! Today we are talking to Antonietta Vicario - Chief Training Officer at PVOLVE all about the pelvic floor and answering the question, should I be working my pelvic floor?
Antonietta shares, your pelvic floor is the set of muscles that help support the pelvic organs, and more importantly, can help give your body the balance and stability it requires for daily life movements. While the pelvic floor is often overlooked in most workouts - Antonietta shares insights into what exactly your pelvic floor is and why it is essential to focus on these muscles.
Tune in for a quick 5-min pep talk on:
-
What is the pelvic floor, and why is it important for women to pay attention to
-
Answering the question, 'at what age should I be paying more attention to my pelvic floors' on your pelvic floor?'
This is part 1 of our 4-part Pelvic Floor Series with PVOLVE. Next week we will be back with Antonietta to focus on the top exercises to strengthen your pelvic floor.
SQUAD LINKS:
- Newsletter: https://summer-wind-96365.myflodesk.com/fvg9sal7up
- Subscribe to the show: https://podcasts.apple.com/us/podcast/the-squad-podcast/id1622854421
- Instagram: @thesquad_co
GUEST LINKS:
- Instagram: @antoniettavicario
- LinkedIn: www.linkedin.com/in/antoniettavicario
- PVOLVE: www.pvolve.com (get 10% off site wide off with code VDAY10 now - 2/14/24)
- Additional Resources on Pelvic Floor: www.pvolve.com/blogs/all/ask-amy-should-i-be-working-my-pelvic-floor
Don't forget to leave a review! We love to read them -- THANK YOU!
Discover the secret sauce to building a skincare empire from Rachel Liverman - CEO and founder of Glowbar, in a conversation that will redefine your entrepreneurial playbook. Rachel's journey is one of resilience and vision, carrying on her family’s skincare legacy while carving out a fresh path in New York City. Rachel is redefining the skincare industry Glowbar is the new skincare destination (with over 10 locations!) that offers affordable expert facials in just 30 minutes. Glowbar is redefining the facial industry.
EPISODE HIGHLIGHTS:
- How to find the confidence and courage to bring your vision to life
- Top mindset shifts needed to go after your big, ambitious goals
- The importance of community and culture - and how to cultivate it
- Top 3 strategies to build momentum and growth in your business
- How to leverage your personal networks
- The truth about what it takes to grow a business
SQUAD LINKS:
- Newsletter: https://summer-wind-96365.myflodesk.com/fvg9sal7up
- Subscribe to the show: https://podcasts.apple.com/us/podcast/the-squad-podcast/id1622854421
- IG: thesquad_co
RACHEL'S LINKS:
- Website: glowbar.com
- IG: glowbar
- IG: rachelista
Don't forget to leave a review! We love to read them -- THANK YOU!
Welcome to 5 Minute Friday - your weekly wellness pep talk! Today we are talking about the power of perspective. Ever find yourself at a crossroads between a negative thought and the opportunity for positivity? This week on 5 Minute Fridays, we're joined by the ever-insightful Leanne Shear, who guides us through the power of perspective. As a renowned author, business, and transformation coach, Leanne shares invaluable advice on how to pivot our mindset from dwelling on the negative to embracing the potential in every situation. She brings to life the concept that how we choose to view our world can literally change our reality, one thought at a time.
Tune in for a quick 5-min pep talk on:
- How to stop negative thoughts in their tracks
- The power of a mindset shift
LINKS:
- Newsletter: https://summer-wind-96365.myflodesk.com/fvg9sal7up
- Subscribe to the show: https://podcasts.apple.com/us/podcast/the-squad-podcast/id1622854421
- Instagram: @thesquat_co
CONNECT WITH LEANNE:
- Previous episode on the Squad - 'Your Path to Personal Growth: Making Transformation Happen' with Leanne Shear
- Website: https://www.leanneshearwill.com/
- Newsletter: https://www.leanneshearwill.com/newsletter-signup
- LinkedIn: https://www.linkedin.com/in/leanne-shear-7262734a/
Don't forget to leave a review! We love to read them -- THANK YOU!
Have you ever found yourself running on the treadmill of life, only to realize you're not actually moving forward? That's exactly where I was—a year ago, I felt utterly stuck in a cycle of unchanging routines and business stagnation. But then, everything shifted. I'm thrilled to share the transformational journey that led to a revitalized sense of freedom.
Through intentional changes, the support of community, and the powerful act of slowing down, I discovered how to initiate impactful change and embrace the discomfort that comes with growth. And if you're seeking that spark to reignite your motivation, I've got some insights that might just do the trick.
Sometimes, the hardest part of personal growth is slowing down enough to hear what our hearts are truly saying. I've been there, always on the go, but learning to pause revealed the small victories and joys that life offers each day. This episode isn't just about my transformation, it's an exploration into the importance of being present and allowing passions and ideas to mature over time. Whether it's through a quiet moment of reflection or finding your tribe—a squad that inspires and challenges you—this conversation aims to guide you toward rediscovering your passion and aligning with your true self.
LINKS:
- Newsletter: https://summer-wind-96365.myflodesk.com/fvg9sal7up
- Subscribe to the show: https://podcasts.apple.com/us/podcast/the-squad-podcast/id1622854421
- Instagram: thesquad_co
Don't forget to leave a review! We love to read them -- THANK YOU!
Welcome to 5 Minute Friday - your weekly wellness pep talk! Today we are talking about the #1 shift that will instantly build trust, confidence, and consistency, and that is to do what you say you are going to do when you say you are going to do it.
Tune in for a quick 5-min pep talk on:
- Building confidence and trust
- The key to success
LINKS:
- Newsletter: https://summer-wind-96365.myflodesk.com/fvg9sal7up
- Subscribe to the show: https://podcasts.apple.com/us/podcast/the-squad-podcast/id1622854421ME
- Instagram: instagram.com/thesquad_co
Don't forget to leave a review! We love to read them -- THANK YOU!
In this episode, we're joined by Emmy-winning TV host and media coach, Marisa Brahney, who gives us a crash course on how to build confidence on camera, a crucial skill for entrepreneurs, personal brands, and side hustlers.
Episode Highlights:
- Master body language for a comfortable and confident on-camera presence
- Learn to be concise and to the point, eliminating rambling
- Overcome filler words like "like" and "um" for a polished delivery
- Explore home studio recommendations to enhance your video setup
If you've ever doubted your on-camera abilities or felt unnatural, this episode is a must-listen. Marisa shares practical tips to overcome fears, shift mindset, and shine with confidence.
SQUAD LINKS:
- Newsletter: https://summer-wind-96365.myflodesk.com/fvg9sal7up
- Subscribe to the show: https://podcasts.apple.com/us/podcast/the-squad-podcast/id1622854421
- Instagram: thesquad_co
GUEST LINKS:
- Website: www.marisabrahney.com
- Free Camera Ready guide: https://marisa-brahney.mykajabi.com/crush-it-on-camera-opt-in
- IG: www.instagram.com/mbrahney
Don't forget to leave a review! We love to read them -- THANK YOU!
Welcome to 5 Minute Friday - your weekly wellness pep talk! Join us as we explore the essential yet often tricky skill of "How to Ask for Help" with the founder of Hello Postpartum and self-care author Carley Schweet.
Tune in for a quick 5-min pep talk on:
- The importance of acknowledging when you need help
- Carley's effective method and strategy on how to ask for help
- Strategies for overcoming the reluctance to ask
- Communicating your needs effectively
LINKS:
- Newsletter: https://summer-wind-96365.myflodesk.com/fvg9sal7up
- Subscribe to the show: https://podcasts.apple.com/us/podcast/the-squad-podcast/id1622854421ME
- Carley's previous show episode, '#MomSquad: How to Ask for Help: Navigating Postpartum and Normalizing Mom Life Challenges': https://podcasts.apple.com/sg/podcast/momsquad-how-to-ask-for-help-navigating-postpartum/id1622854421?i=1000631573627
CONNECT WITH CARLEY:
Our Website
Free Postpartum Planner
Postpartum Expert Directory
Postpartum Shop
Don't forget to leave a review! We love to read them -- THANK YOU!
Today we are talking with the cofounder of KKSWEAT - Kara Liotta to chat all about what it takes to build an exceptional fitness brand and loyal community. Kara’s company, KKSWEAT is the ultimate workout experience known for their contagious energy, undeniable results, inclusive community, and killer workouts.
Whether you have a current business or you have an idea you’ve been dreaming up - this episode is for you.
Episode Highlights:
- Unlock the startup secrets for launching your fitness brand
- Master strategies to cultivate an engaged and devoted community
- Learn the top marketing strategies for selling out your fitness classes time and time again
- Gain insights from Kara as she opens up about her empowering approach to body confidence on challenging days
Again, today’s episode is a must-listen for anyone who wants to start a fitness or wellness brand. Get motivated, inspired, and a boost of inspo to start that business or take it to the next level.
SQUAD LINKS:
- Newsletter: https://summer-wind-96365.myflodesk.com/fvg9sal7up
- Subscribe to the show: https://podcasts.apple.com/us/podcast/the-squad-podcast/id1622854421
- Instagram: thesquad_co
GUEST LINKS:
- Website: www.kksweat.com
- KKSWEAT Instagram: @kksweat
- Kara Instagram: @karaliotta
Don't forget to leave a review! We love to read them -- THANK YOU!
Hey there, 2024! This week, we're diving into New Year's Resolutions – yay or nay? We've got fitness expert Erika Shannon on board to share her top tips on setting realistic + attainable goals. Whether your goal is fitness, wellness, entrepreneurial, personal, or career-related, it's not just about the goal itself, but it's about how you want to feel when you reach your goal!
Tune in for a quick 5-min pep talk on:
- Setting realistic and attainable goals
- Staying on track to crush 'em
Ready to crush those goals? Let's dive in!
LINKS:
- Newsletter: https://summer-wind-96365.myflodesk.com/fvg9sal7up
- Subscribe to the show: https://podcasts.apple.com/us/podcast/the-squad-podcast/id1622854421
MENTIONED IN THIS EPISODE
- Episode 50: #MomSquad: Postpartum Exercises Do's and Don'ts with Erika Shannon: https://podcasts.apple.com/gb/podcast/momsquad-postpartum-exercises-dos-and-donts-ep-50/id1622854421?i=1000627569644
CONNECT WITH ERIKA:
- Website: https://erikashannon.mykajabi.com/
- Instagram: https://www.instagram.com/erikashannonmovement/
Don't forget to leave a review! We love to read them -- THANK YOU!
Hey #BossSquad -I'm your host, Danielle Donovan, and welcome back for another episode of the SQUAD Podcast- a fitness and wellness-focused podcast empowering you to unlock your full potential.
In today's episode, we are chatting with Natalie Abatemarco , content manager, digital creator, and influencer, who shares her insights on how to create your personal brand and embrace your authenticity.
Key Takeaways from Today's Episode:
- Embracing Authenticity as Your Superpower: Natalie dives into the importance of being true to yourself and transforming your insecurities into strengths.
- Securing Brand Deals and Sponsorships: Gain valuable insights from Natalie on how to land lucrative brand deals and paid sponsorships.
- Niche Building and Audience Connection: Discover the power of finding your niche and target audience, and learn how to cultivate genuine authenticity with your followers.
- Overcoming Insecurities: Natalie opens up about conquering insecurities related to body image and mindset.
This episode is a candid conversation with Natalie that provides a motivational boost to be unapologetically yourself—because that's where the magic truly lies. Join us as we dive into today's inspiring show, filled with practical advice and actionable insights for your journey toward personal and professional success.
LINKS:
- Newsletter: https://summer-wind-96365.myflodesk.com/fvg9sal7up
- Subscribe to the show: https://podcasts.apple.com/us/podcast/the-squad-podcast/id1622854421
- Instagram: thesquad_co
GUEST LINKS:
- Instagram: @natalieab
Don't forget to leave a review! We love to read them -- THANK YOU!
In this week’s episode of the SQUAD Podcast, we're diving into how to improve your energy for optimal fitness and wellness. Whether your goal is to have more energy for increased productivity, improved mood, a boost in your workout routine, or just overall clarity and concentration - the benefits of having more energy are endless.
But, finding ways to improve your energy is not always easy which is why in this episode we dive into key strategies beyond the conventional methods of sleep and self care to give you that energy boost you’ve been looking for!
Here’s what we cover:
- My personal mindset and wellness shifts have been a game changer in significantly increasing my energy, mood, fitness levels, and productivity
- The benefits of increased energy, including enhanced productivity, creativity, workout motivation, mood, stress management, and mental clarity in the context of fitness and wellness
- The importance of giving 100% to the task at hand and staying fully present in the moment (such a game changer!!)
- How to brain dump to declutter your mind and prevent draining thoughts from consuming your energy
- How to shift from multitasking to focusing on the taks at hand
SQUAD LINKS
- Newsletter: https://summer-wind-96365.myflodesk.com/fvg9sal7up
- Instagram: thesquad_co
- Subscribe to the show: https://podcasts.apple.com/us/podcast/the-squad-podcast/id1622854421
Don't forget to leave a review! We love to read them -- THANK YOU!
In today's episode of The Squad Podcast, we are joined by registered dietician Cynthia Donovan to talk about how to overcome food guilt and eat intuitively during the holiday season.
If this title caught your eye, you are most likely stressing about holiday parties - feeling the guilt of 'overeating', obsessing about how insecure you feel in your outfit, and you're probably not getting your period due to under-eating and over-exercising. This episode is your guide to breaking free from the holiday food shame cycle.
HIGHLIGHTS OF THIS EPISODE:
- Tips to enjoy the holiday season without feeling food shame or guilt
- Discovering how to listen to your body and break free from food rules and restrictions - especially during the holiday season
- Exploring the importance of regaining your period
- The best mindset, fitness, and nutrition tips to regain your cycle
- My personal experience and journey with over-exercising and under-eating - leading to hypothalamic amenorrhea
- Tips for all our mompreneurs out there on avoiding burnout during the busiest times of the year
This episode is the perfect pep talk to reset your mindset and truly enjoy the holiday season.
Cynthia Donovan is a registered dietitian nutritionist who supports women in getting their period back. She helps them reverse hypothalamic amenorrhea, restore their health, and regain fertility.
LINKS
- Newsletter: https://summer-wind-96365.myflodesk.com/fvg9sal7up
- Subscribe to the show: https://podcasts.apple.com/us/podcast/the-squad-podcast/id1622854421
SOCIALS
- Instagram: thesquad_co
GUEST INFO
- Insta: https://www.instagram.com/period.nutritionist/
- TikTok: @period.nutritionist
- Website: www.periodnutritionist.com
- Apply for Period Recovery Coaching w/Cynthia: https://p.bttr.to/3ybjfOb
- The Period Recovery Podcast: https://www.periodnutritionist.com/podcast
Don't forget to leave a review! We love to read them -- THANK YOU!
It can be tough (and stressful!) to come up with thoughtful, unique gifts that aren't just your run-of-the-mill candles or socks. Whether you are trying to find the right present for your bestie who seems to have everything, your mom who says she doesn't need anything, or you're just tired of spending money on overpriced generic items - we've got you covered with this week's holiday gift guide episode!
From fitness to fashion, and everything in between - we're unwrapping our holiday gift guide and spotlighting our favorite brands and must-have products! Check the show notes for exclusive links and promo codes – and don't forget to sign up for our newsletter (https://summer-wind-96365.myflodesk.com/fvg9sal7up)
xx
HOLIDAY GIFT LINKS (mentioned in show). Join the newsletter for more promo codes + perks (https://summer-wind-96365.myflodesk.com/fvg9sal7up)
Fitness:
- Stakt Mat Set: https://www.shopstakt.com/collections/all-products-excluding-onward/products/everything-bundle
- Athle Weighted Ankle & Wristbands: https://maisonathle.com/shop/p/e2nf76o92a2o9l6j8x5p4jfwahbq43
Beauty & Fashion:
- Mario Badescu Gift Sets: https://www.mariobadescu.com/collections/gift-set-bundles?gad_source=1&gclid=CjwKCAiAjrarBhAWEiwA2qWdCIyRxbqtKgTzB4-p7cEHPWFwSLYsDp6YRI0gHi0Rvp1cATe_zx4TyxoCUtUQAvD_BwE
- Lashes + Lips Makeup Duo: http://www.beautycounter.com/nycpretty
- Honcho Poncho: https://www.thermarest.com/sleeping-bags-and-quilts/blankets-and-ponchos/honcho-poncho-down/honcho-poncho-down.html
- Home Diffuser (code NYCPRETTY for 20% off): https://www.aeraforhome.com/collections/diffusers
Stocking Stuffers & Host Gifts:
- Ultima Mocktini Variety Pack (electrolytes): https://www.ultimareplenisher.com/products/mocktini
- Scotts Protein Balls Peppermint Bark Flavor: https://scottsproteinballs.com/products/peppermint-bark-balls
SQUAD LINKS
- Newsletter: https://summer-wind-96365.myflodesk.com/fvg9sal7up
- Subscribe to the show: https://podcasts.apple.com/us/podcast/the-squad-podcast/id1622854421
- #MomSquad: https://www.facebook.com/groups/momsquadconnect
SOCIALS
- Instagram: @thesquad_co
GUEST INFO
- Instagram: @nycpretty
- Website: www.nycpretty.com
Don't forget to leave a review! We love to read them -- THANK YOU!
You know those mornings when you're running late, and still need to look good? We've got you covered. Join us as we unpack some quick beauty hacks with the beauty guru herself, Elise Taban. With 16 years of industry knowledge, she's going to let us in on her own makeup routine and help us turn our rushed mornings into moments of radiant confidence.
SQUAD LINKS
- Newsletter: https://summer-wind-96365.myflodesk.com/fvg9sal7up
- Subscribe to the show: https://podcasts.apple.com/us/podcast/the-squad-podcast/id1622854421
-
MomSquad: https://www.facebook.com/groups/momsquadconnect
SOCIALS
- Instagram: thesquad_co
GUEST INFO
- Twiish Website: twiishskin.com
- Instagram: twiishskin
- TikTok: twiishskin
Don't forget to leave a review! We love to read them -- THANK YOU!
Hey #BossSquad! Let’s talk about the power of having a side hustle. Whether you are feeling under valued in your 9-5 or busy juggling mom life - but feeling unfulfilled - a side hustle can be the perfect creative outlet to fuel your passion, boost creativity, give you that sense of fulfillment ….and hey make some extra money along they way.
In this episode, we discuss:
- How to start a side hustle
- Ideas to spark your creativity on what to create new business idea around
- How to maximize your your time when running a side hustle with a full time job or family
- How to reduce overwhelm
- And when to know it is time to go from side hustle to full time
Think of today’s episode as your roadmap to kicking off your side hustle and finding that sense of fulfillment again.
SQUAD LINKS
- Newsletter: https://summer-wind-96365.myflodesk.com/fvg9sal7up
- Subscribe to the show: https://podcasts.apple.com/us/podcast/the-squad-podcast/id1622854421
- #MomSquad: https://www.facebook.com/groups/momsquadconnect
SOCIALS
- Instagram: thesquad_co
GUEST INFO
- Instagram: jordan.friendly
- Podcast: here & there podcast
Don't forget to leave a review! We love to read them -- THANK YOU!
Hey #BossSquad! In today's episode, I’m chatting with Millie and Taylor, the co-founders behind Stakt Mat. You've probably spotted their innovative mats on Shark Tank or have seen them all over your IG or TikTok feed. Discover how they redefined the fitness landscape. Millie and Taylor spill the secrets on how to go from idea to pitching on Shark Tank, unveiling their top three marketing strategies, and giving an exclusive peek into their personal fitness routines. Get ready for a behind-the-scenes journey of innovation, entrepreneurship, and success!
SQUAD LINKS
- Newsletter: https://summer-wind-96365.myflodesk.com/fvg9sal7up
- Subscribe to the show: https://podcasts.apple.com/us/podcast/the-squad-podcast/id1622854421
-
MomSquad: https://www.facebook.com/groups/momsquadconnec
SOCIALS
- Instagram: thesquad_co
GUEST INFO
- Stakt Website: https://www.shopstakt.com/discount/SQUAD?redirect=%2Fproducts%2Fthe-mat **Use code THESQUAD for 10% off
- Instagram: @stakt.mat
- TikTok: shopstakt
Don't forget to leave a review! We love to read them -- THANK YOU!
Welcome to the Squad Podcast! Today we are diving into the art of transformation and your path to personal growth. We are joined by Leanne Shear - the brilliant mind behind the transformation method - a four-step process that empowers you to navigate your personal journey of change with clarity and confidence.
If you've been feeling that inner nudge, a whisper that change is on the horizon, or if you're right in the messy middle of it all, this episode made for you.
In this episode, we cover:
- How to know when it is time to make a transformation
- The four-step method of how to make a transformation
- What to do if you are feeling stuck
- How to move through the discomfort
- And the powerful shifts that happen when you make a change to unlock your full potential
LINKS
- Newsletter: https://summer-wind-96365.myflodesk.com/fvg9sal7up
- Subscribe to the show: https://podcasts.apple.com/us/podcast/the-squad-podcast/id1622854421
- #MomSquad: https://www.facebook.com/groups/momsquadconnec
SOCIALS
- Instagram: thesquad_co
GUEST INFO
- Website: https://www.leanneshearwill.com/
- Newsletter: https://www.leanneshearwill.com/newsletter-signup
- LinkedIn: https://www.linkedin.com/in/leanne-shear-7262734a/
Don't forget to leave a review! We love to read them -- THANK YOU!
Welcome back to The Squad Podcast and cheers to our monthly #BeautySquad edition of the podcast. Today, Danielle is joined by Christine Bibbo Herr, and in this episode, they are connecting with top-notch beauty expert, Kayla Greaves to bring you the best beauty tips and advice!
Kayla Greaves – an absolute icon in the beauty industry and a true beauty and lifestyle journalist extraordinaire. Kayla's had a significant impact on the world of beauty, and we're diving deep into the art of feeling beautiful, boosting confidence, and transforming insecurities into your secret weapon.
Here's a sneak peek into our favorite takeaways from this week’s #BeautySquad episode:
Embrace the little things! When it comes to conquering your insecurities, Kayla dishes on the importance of finding those tiny aspects of yourself that you truly adore. Over time, these little sparks can ignite a love for every inch of who you are.
It's all about community! We're all on the hunt for a squad that gets us, right? Kayla shares the best tips on finding your squad, whether it's in your local area or through the magic of social media. Connection is key!
Kayla reminds us that there's no one-size-fits-all in the world of makeup. It's about what feels right for you.
If you're ready to boost your confidence, find your squad, and embrace your unique beauty, this episode is for you.
Connect with Kayla
- Instagram: kaylaagreaves
- Website: www.kaylagreaves.com
Connect with Christine:
- Instagram: @nycpretty
- Website: www.nycpretty.com
Links:
- Join the newsletter: https://tinyurl.com/3bzsuzdv
- Instagram: thesquad_co
Don't forget to leave a review! We love to read them -- THANK YOU!
Welcome back to The Squad Podcast!
Hey there! In today's episode, we are talking all about fitness - how to build strength (I’ll give you the exact workout plan that I’ve been loving lately), how to find time to workout, and most importantly stay motivated! So if you’ve been struggling to stay consistent or see results - listen up!
In this episode, we talk about:
- Finding yourself a workout buddy + why it’s a necessary step to staying motivated
- How to build connection with your partner
- 6 tips for staying motivated and consistent
- My exact workout plan
- How to listen to your body
So, if you're ready to crush your fitness goals and stay on track, this episode is your jam. Grab your workout gear, hit play, and let's get motivated together!
Links:
- Join the newsletter: https://tinyurl.com/3bzsuzdv
- Instagram: @thesquad_co
- Subscribe to the show: https://podcasts.apple.com/us/podcast/the-squad-podcast/id1622854421
If you want access to our 4-week workout plan or the 6-week strength plan,, simply:
- Snap a screenshot of this episode
- Share it on Instagram
- And tag us @thesquad_co
- Once we receive the notification, we will DM you the link to your plan!
Don't forget to leave a review! We love to read them -- THANK YOU!
Welcome back to The Squad Podcast!
Hey there, #MomSquad! Get ready for an important and heartfelt episode. Today, I had an enlightening conversation with a special guest, Carley Schweet, all about the often-overlooked topic of postpartum. This is something we believe should be on everyone's radar, so we're diving deep into it today.
Carley is not just the CEO; she's the driving force behind Hello Postpartum, a company committed to spreading awareness and knowledge about postpartum care.
Here's a little sneak peek into the wisdom we shared:
- Postpartum isn't just about how you gave birth; it's the period after childbirth, no matter the method.
- To all you amazing moms out there grappling with postpartum challenges, Carley has a powerful message: it's okay to let go of those self-imposed expectations. Be gentle with yourself, embrace grace, and identify your biggest struggles as stepping stones to self-care.
- Carley drops some truth bombs about doing your best every day. She reminds us that "your best" is a bit like a chameleon - it changes and adapts daily, and that's perfectly normal.
If you or someone you know is navigating the postpartum journey, this episode is a must-listen. So, grab your earbuds, kick back, and let's dive into this crucial conversation.
Links:
- Join the newsletter: https://tinyurl.com/3bzsuzdv
- Instagram: @cheerfittraining
- Subscribe to the show: https://podcasts.apple.com/us/podcast/the-squad-podcast/id1622854421
Connect with Carley and Hello Postpartum
Links:
Our Website
Free Postpartum Planner
Postpartum Expert Directory
Postpartum Shop
Don't forget to leave a review! We love to read them -- THANK YOU!
Hey, hey, Squad fam! Welcome back!
We've got another awesome episode lined up for you. Today, I had the pleasure of sitting down with the one and only Denise Lee, the CEO and founder behind Alala, a global brand that's rocking the fashion world with its modern style.
Denise is here to share what it really takes to build your own brand and trust me, it's not just about fancy clothes!
Here's a little sneak peek of the wisdom she's dropping:
- Surround yourself with people who cheer you on.! Denise dives into on how having someone close who's all about your ideas and creativity can be a game-changer. Supportive peeps can be your secret sauce to achieving whatever you're dreaming of.
- Celebrate the small wins! It's not just about popping champagne for the big milestones. Denise reminds us to savor those little victories, to live in the moment, and soak it all in.
- Building a personal brand! Denise gives her insight on whether you should also focus on growing a personal brand and how to use it as a way to connect to your squad.
So, if you're ready for a dose of inspiration and some real talk about brand-building, you're in the right place. Grab those headphones, kick back, and let's dive into it!:
- Join the newsletter: https://tinyurl.com/3bzsuzdv
- Instagram: @cheerfittraining
- Subscribe to the show: https://podcasts.apple.com/us/podcast/the-squad-podcast/id1622854421
To connect with Denise :
Website : https://alalastyle.com/collections/full-price-items (code: CHEERFIT20 for 20% off)
Instagram :
https://www.instagram.com/alala
https://www.instagram.com/denisexlee
Don't forget to leave a review! We love to read them -- THANK YOU!
Welcome back to The Squad Podcast!
Hey there, folks! Today, I had a fantastic chat with the one and only Lori Levine. She's not just the co-founder and CEO of Scott's Protein Balls, but also a total champion of healthy living and breast cancer survivor.
Lori's wellness journey kicked into high gear when she faced breast cancer head-on back in 2017. But here's the kicker – she couldn't find snacks that were both delicious and truly healthy, so she and her husband decided to whip up their own solution: Scott's Protein Balls.
In our chat, we dive deep into the world of healthy snacks, and Lori spills the beans on some awesome entrepreneurial wisdom.
Here's a sneak peek of what you'll hear:
- Life can be a bit of a wild ride, right? Lori dishes on how trying to control everything can drive you nuts. Sometimes, realizing you're not in control is the ultimate game-changer, helping you focus on what you can actually steer in the right direction.
- Self-care is a hot topic, and Lori nails it. She reminds us that giving back to yourself, even when life gets crazy, is vital. Trust us; it's not always easy, but it's worth it.
- Ever waited for the "perfect moment" to take the plunge? Lori's got some real talk for you. There might never be a "right time" for anything. Sometimes, you just gotta follow your gut and take that leap of faith into whatever adventure you've got cooking.
So, if you're ready for a chat filled with wisdom, laughs, and the scoop on healthy snacking, you're in for a treat. Tune in and enjoy! 🎙️👏
Connect with Lori :
- Instagram: www.instagram.com/scottsproteinballs
- Promo code: CHEERFIT30 for 30% off your order
- Website: www.scottsproteinballs.com
Links:
- Join the newsletter: https://tinyurl.com/3bzsuzdv
- Instagram: @cheerfittraining
- Subscribe to the show: https://podcasts.apple.com/us/podcast/the-squad-podcast/id1622854421
Don't forget to leave a review! We love to read them -- THANK YOU!
Welcome back to The Squad Podcast!
Today, we're launching our exciting monthly "Beauty Squad" series. On the last Tuesday of each month, we'll be sitting down with Christine Bibbo Herr, a seasoned fashion and beauty expert. Join us each month to get the hottest trends, gotta have products, and expert tips to level up your beauty and fashion game.
Today’s #BeautySquad episode kicks off with an in-depth dive into the world of clean beauty. We’ll chat all about what clean beauty actually is, what to look for and look out for when shopping, AND our must-have products that you’ve got to try!
Tune in and get ready to glow naturally!
Tune in for more:
- Clean beauty is all about choosing the products that are going to help you as well as help the environment as well
- As far as your skincare routine is concerned, less is more - namely your nighttime skincare routine
- The top 3 products we are using right now
Shop Today’s Beauty Products:
- Tulip Dew Sunscreen Serum (by Bloom Effects): https://go.shopmy.us/p-2252346
- Superfood Midnight Facial (by Elemis) https://us.elemis.com/superfood-midnight-facial.html?bottle_size=333
- The Clean Deo (by Beauty Counter) https://www.beautycounter.com/nycpretty?goto=/product/clean-deo
Links:
- Join the newsletter: https://tinyurl.com/3bzsuzdv
- Instagram: @thesquad_co
- Subscribe to the show: https://podcasts.apple.com/us/podcast/the-squad-podcast/id1622854421
Connect with Christine:
- Instagram: @nycpretty
- Website: www.nycpretty.com/
Don't forget to leave a review! We love to read them -- THANK YOU!
Hey, squad! Today's episode promises to empower you with ten effective strategies to tackle the increasing loneliness many of us face today. Danielle will guide you on how to check in with your social battery, initiate quality conversations, and nurture different types of connections to build significant relationships.
But we don't stop there. We delve deeper into the topic of creating your own community. We'll explore how starting small and connecting with people on shared experiences can help you feel more fulfilled.
Listen in to learn more :
- it's okay to give yourself that time to create space to then be able to open up, to create more quality conversations, quality connections.
- Extending an invite to someone can lift them up, as well as initiating a conversation can help you build meaningful connections.
- Put yourself out there and ask, don't be afraid of rejection.
Tune in as we inspire you to overcome feelings of disconnection and unfulfillment to truly thrive.
Links:
- Join the newsletter: https://tinyurl.com/3bzsuzdv
- Instagram: @cheerfittraining
Subscribe to the show: https://podcasts.apple.com/us/podcast/the-squad-podcast/id1622854421
Don't forget to leave a review! We love to read them -- THANK YOU!
Welcome back to The Squad! Get ready to debunk the myths and reset your expectations about postpartum exercise.
Today, we are joined by fitness expert Erika Shannon Hathaway to help guide you through the post-pregnancy fitness journey. With 16 years of experience, Erika provides insight into the safe and effective transition to postpartum exercise, emphasizing a mindset-first approach before plunging into your workout plan.
Listen in to learn why it's never too late to start postpartum recovery and how to own your journey. This episode is filled with insightful tips and advice that benefit new mothers and anyone looking to understand postpartum fitness better.
Listen in to catch it all:
- We need to work our way back into our bodies with care and nurture ourselves as we nurture our children.
- Your body won’t be the same again, and the mindset is that you’re gaining your stripes; you’re leveling up, and your body represents that experience.
- Erika emphasizes the importance of working with your body as you rebuild strength and endurance and how to plan your workouts for maximum benefit.
Links:
- Join the newsletter: https://tinyurl.com/3bzsuzdv
- Instagram: @cheerfittraining
- Subscribe to the show: https://podcasts.apple.com/us/podcast/the-squad-podcast/id1622854421
Connect with Erika :
Website: https://erikashannon.mykajabi.com/
Instagram: https://www.instagram.com/erikashannonmovement/
Don't forget to leave a review! We love to read them -- THANK YOU!
Welcome back to The Squad! Today, we talk with Kate Turner, and discuss all things PR, event planning, and getting brand sponsorships for your company or personal brand. Kate is the founder and owner of Kate Communications Group. Her company helps clients in various sectors achieve their business goals and grow their brands. Let’s kick this episode off!
Listen in to catch it all:
- Just full-on jump into it; take the leap
- If you’re not authentic, remember that that isn’t you and you’re not going to be able to ever fully connect with your audience because you aren’t being true to yourself
- Building open to learning, networking, and being able to listen well are things that you will need to be able to do if you really want to reach your goal
Links:
- Join the newsletter: https://tinyurl.com/3bzsuzdv
- Instagram: @cheerfittraining
- Subscribe to the show: https://podcasts.apple.com/us/podcast/the-squad-podcast/id1622854421
Don't forget to leave a review! We love to read them -- THANK YOU!
Welcome to the SQUAD - a wellness + community-driven podcast for anyone looking to unlock their full potential. Today we are talking all about reinventing yourself -
when to know it’s time and what steps to take.
Listen in to catch:
- How to know when it’s time for a transformation
- The 4 key steps to take to reinvent yourself
- My transformation journey
- What the SQUAD is all about
Links:
- Join the newsletter: https://tinyurl.com/3bzsuzdv
- Instagram: @cheerfittraining
Subscribe to the show: https://podcasts.apple.com/us/podcast/the-squad-podcast/id1622854421
Don't forget to leave a review! We love to read them -- THANK YOU!
Welcome to the SQUAD, a wellness and community-driven podcast designed to help you unlock your full potential! I’m your host Danielle Donovan and we are back for a brand new season bursting with new updates! We are expanding outside the cheer world into all things fitness, mindset, beauty, and career.
Join us each week for candid chats with CEOs, fitness pros, beauty gurus, career coaches, mindset experts, and more! Plus we'll dive into segments like #beautySQUAD, #fitSQUAD, #momSQUAD, and #BossSQUAD – there's something for everyone.
Be sure to subscribe now on your favorite platform for Tuesday drops, and let's conquer goals together. Oh and don’t forget to connect on Instagram @meetmeinthesquad, join our newsletter for even more community perks + connection, and share the excitement with your fellow go-getters!
Season 2 is here - let’s go SQUAD!
Instagram: instagram.com/meetmeinthesquad
Join the Newsletter: https://view.flodesk.com/pages/64ad91efd3c6fd165d588c76
Don't forget to leave a review! We love to read them -- THANK YOU!
Today’s episode is the last episode of season one of Life After Cheer! How Exciting!
In this episode, I talk about the importance of slowing down so you can eventually speed up, more info on my break, and when I will be back!
Here are some tips for you:
- [3:42] By slowing down, you’re able to speed up and create more opportunities for yourself
- [5:01] Slowing down gives you space, creates energy, creates opportunities, and overall allows you to go after your much bigger goals; when you’re just in the mindset of going and doing, you miss all of that
- [8:52] When you’re just going through the motions, you’re doing exactly that; you’re just going through the motions, you’re not having that why to power you
LINKS:
- Take this quick 2-min. Survey to share your feedback (2 free on-demand workouts will be sent to you as a thank you for sharing your feedback): https://cheerfittraining.wufoo.com/forms/qdtkve41apnowy/
- Apply now to get CHEERFIT Certified: cheerfittraining.com/getcertified
- Not part of the SQUAD yet? Join HERE: cheerfittraining.com/squad
- All things CHEERFIT:www.cheerfittraining.com
- Join us for the FREE CHEERFIT Challenge: cheerfittraining.com/challenge
FOLLOW:
CHEERFIT: instagram.com/cheerfittraining
PARTNERS:
Check out Ultima Replenisher Sugar-free Electrolytes and use code CHEER20 for 20% off!! https://glnk.io/vknl/2
Don't forget to leave a review! We love to read them -- THANK YOU!
In this episode of Life After Cheer, I speak with Joella Hopkins, vice president for Group Fitness for EOS Fitness. Joelle and I talk about the business side of fitness, and we dive into just how you can be the best leader and instructor that you can be.
Here are some tips for you:
- [9:57] Go for it - if it doesn’t work out, then it doesn’t work out, but then you’ll at least have no regrets that you gave it a go.
- [19:20] It’s about inclusivity, making everybody feel welcome.
- [23:27] One of the things we coach and train our instructors on is showing modifications, options, and choices; this way, everyone can get the workout that’s right for them.
CONNECT WITH JOELLA:
EOS Fitness: https://eosfitness.com/
Twitter: https://twitter.com/joellahopkins
LINKS:
- Take this quick 2-min. Survey to share your feedback (2 free on-demand workouts will be sent to you as a thank you for sharing your feedback): https://cheerfittraining.wufoo.com/forms/qdtkve41apnowy/
- Apply now to get CHEERFIT Certified: cheerfittraining.com/getcertified
- Not part of the SQUAD yet? Join HERE: cheerfittraining.com/squad
- All things CHEERFIT:www.cheerfittraining.com
- Join us for the FREE CHEERFIT Challenge: cheerfittraining.com/challenge
FOLLOW:
CHEERFIT: instagram.com/cheerfittraining
PARTNERS:
Check out Ultima Replenisher Sugar-free Electrolytes and use code CHEER20 for 20% off!! https://glnk.io/vknl/2
Don't forget to leave a review! We love to read them -- THANK YOU!
In this episode of Life After Cheer, I’m joined by the fabulous Shay Kostobi! Shay is the co-founder of Fitness Career Mastery as well as the founder of Group X Conservatory. Shay and I discuss how to find your “superpower” and how you can apply it to the career that you have today.
Here are some tips for you:
- [9:58] It’s one thing to perform and wow a crowd, but it’s a whole other thing to use the same skills to get them to do what you’re doing
- [24:31] The thing about superpowers is that they typically point back to your core beliefs and values
- [37:59] Teach your voice to say “yes, I can”; it’s okay to be wrong, it’s okay to fail, you can try again, it’s not the end of the world, etc.
CONNECT WITH SHAY:
Sign up for Shay’s X-perience Design Newsletter, where she talks about and teaches you everything you need to know to create an unforgettable fitness experience for your clients. www.fitnesscareermastery.com/uxn
To learn more about Fitness Career Mastery and how they can support you in building your dream business in the fitness industry, go to www.fitnesscareermastery.com
Instagram:
www.instagram.com/shaykostabi
www.instagram.com/fitnesscareermastery
www.instagram.com/thegroupX_Conservatory
LINKS:
- Take this quick 2-min. Survey to share your feedback (2 free on-demand workouts will be sent to you as a thank you for sharing your feedback): https://cheerfittraining.wufoo.com/forms/qdtkve41apnowy/
- Apply now to get CHEERFIT Certified: cheerfittraining.com/getcertified
- Not part of the SQUAD yet? Join HERE: cheerfittraining.com/squad
- All things CHEERFIT:www.cheerfittraining.com
- Join us for the FREE CHEERFIT Challenge: cheerfittraining.com/challenge
FOLLOW:
CHEERFIT: instagram.com/cheerfittraining
Don't forget to leave a review! We love to read them -- THANK YOU!
For this episode of Life After Cheer, I’m joined by Marc Santa Maria! Marc is the vice president of group fitness at Crunch Fitness! Marc and I discuss following your passion, finding confidence through dance, and why fitness can be a good career path for former dancers and cheerleaders.
Here are some practical tips for you:
- [11:15] Trust your instincts; trust your heart, and you can do it; you will figure it out.
- [21:11] Understand the bigger picture in making a lifestyle change - it’s more about what happens in the future, what my life will look like, etc.
- [32:06] When you follow your passion and do what you love, it follows you; you build it, and you grow it, and it comes to define you.
CONNECT WITH MARC:
Marc’s Website: www.marcsm.com
Marc’s IG: https://www.instagram.com/marcsantamaria/
Crunch Fitness: https://www.crunch.com/
LINKS:
- Apply now to get CHEERFIT Certified: cheerfittraining.com/getcertified
- Not part of the SQUAD yet? Join HERE: cheerfittraining.com/squad
- All things CHEERFIT:www.cheerfittraining.com
- Join us for the FREE CHEERFIT Challenge: cheerfittraining.com/challenge
FOLLOW:
CHEERFIT: instagram.com/cheerfittraining
PARTNERS:
Check out Ultima Replenisher Sugar-free Electrolytes and use code CHEER20 for 20% off!! https://glnk.io/vknl/2
Don't forget to leave a review! We love to read them -- THANK YOU!
For this episode of Life After Cheer, I’m joined by Angela Robbins! Angela is a consultant, CEO, and founder of Moxie Brands! Today, we discuss perfectionism, including its dangers, and Angela shares her tips for dealing with perfectionism.
Here are some of our tips for you:
- [08:05] There is a difference between just striving for your best effort and actual, true perfectionism
- [19:55] You have to zoom out and think about how I can solve these problems, change the world for the better, help more people, etc.
- [33:07] You are strong enough, and you know what is right, so listen to yourself; listen to that inner voice within yourself - if people are giving you specific feedback, though, you may not be able to listen to yourself
CONNECT WITH ANGELA:
Angela’s IG: https://www.instagram.com/iamangelarobbins
New Instagram account for future launch of courses coming fall 2023 @shotofmoxie
Website:: http://moxiebrands.com/
Linkedin:
https://www.linkedin.com/company/moxie-brands/
https://www.linkedin.com/in/angela-robbins/
Facebook:
www.facebook.com/iamangelarobbins
www.facebook.com/shotofmoxie
LINKS:
- Apply now to get CHEERFIT Certified: cheerfittraining.com/getcertified
- Not part of the SQUAD yet? Join HERE: cheerfittraining.com/squad
- All things CHEERFIT:www.cheerfittraining.com
- Join us for the FREE CHEERFIT Challenge: cheerfittraining.com/challenge
FOLLOW:
CHEERFIT: instagram.com/cheerfittraining
PARTNERS:
Check out Ultima Replenisher Sugar-free Electrolytes and use code CHEER20 for 20% off!! https://glnk.io/vknl/2
Don't forget to leave a review! We love to read them -- THANK YOU!
Happy February, Everyone!
Even though it is February, it is still the beginning of the year. How are your resolutions or goals going so far? No worries if you have fallen off the wagon; we all do. We need to get up, dust ourselves off and reset!
Today, I'm re-airing an episode from last month that I think is something we all need to hear. (Myself included) I talk about why people’s resolutions for the New Year don’t work and what you can do instead of these unattainable goals. I will also update you on what is going on with me and my pregnancy!
In this episode, I mention tips such as:
- [02:17] Why wait until January to make a new year? This is something you can and should check in on every single day
- [09:53] Sometimes slowing down is even more critical,and productive because it gives you the reset you need to be focused and motivated
- [12:33] Don’t overthink things! Sometimes, you need to go for it and learn along the way.
LINKS:
- Apply now to get CHEERFIT Certified: cheerfittraining.com/getcertified
- Not part of the SQUAD yet? Join HERE: cheerfittraining.com/squad
- All things CHEERFIT: www.cheerfittraining.com
- Join us for the FREE CHEERFIT Challenge: cheerfittraining.com/challenge
FOLLOW:
CHEERFIT: instagram.com/cheerfittraining
PARTNERS:
Check out Ultima and use code CHEER20 for 20% off! https://glnk.io/vknl/2
Don't forget to leave a review! We love to read them -- THANK YOU!
In this episode of Life After Cheer, I come bearing a solo episode! In this solo episode, I discuss how to be a master networker. Networking is a gravely important skill, and being a former cheerleader can help with networking.
Here are some of my tips for you guys:
- [1:39] To get to where you want to be, it’s not always what you know; it’s who you know
- [6:54] What works best for me is being casual, being myself, and being genuine - for instance, keeping the emails that I write fun, casual, and light
- [9:52] The key is in the followups; the key is to be personal in your way; just connecting and being of service to people is going to help you stand out from everybody else
LINKS:
- Apply now to get CHEERFIT Certified: cheerfittraining.com/getcertified
- Not part of the SQUAD yet? Join HERE: cheerfittraining.com/squad
- All things CHEERFIT:www.cheerfittraining.com
- Join us for the FREE CHEERFIT Challenge: cheerfittraining.com/challenge
FOLLOW:
CHEERFIT: instagram.com/cheerfittraining
PARTNERS:
Check out Ultima Replenisher Sugar-free Electrolytes and use code CHEER20 for 20% off!! https://glnk.io/vknl/2
Don't forget to leave a review! We love to read them -- THANK YOU!
In this episode of Life After Cheer, I talk with Lauri Harris, the executive director of USA Cheer, the governing body of cheer in the United States. Lauri has an extensive history within the cheering industry, starting off with doing varsity cheerleading. Together, we talk about the exciting future of cheer!
Here are some things Lauri and I talk about:
- [8:50] If it’s not fun, if you’re not enjoying it, it’s not gonna work out for you - you have to find something that’s fun, that you’re passionate about.
- [19:57] You don’t even realize just how many real-life skills you’re developing until you’re in the real world.
- [36:19] Even once you’re not cheering anymore, you’re still a leader, you still have those leadership skills, you’re still a part of a team - whether it’s a part of a career or a relationship or friends or whatever it is.
CONNECT WITH LAURI:
USA Cheer: www.usacheer.org
Stunt The Sport: www.stuntthesport.org
LINKS:
- Apply now to get CHEERFIT Certified: cheerfittraining.com/getcertified
- Not part of the SQUAD yet? Join HERE: cheerfittraining.com/squad
- All things CHEERFIT:www.cheerfittraining.com
- Join us for the FREE CHEERFIT Challenge: cheerfittraining.com/challenge
FOLLOW:
CHEERFIT: instagram.com/cheerfittraining
PARTNERS:
Check out Ultima Replenisher Sugar-free Electrolytes and use code CHEER20 for 20% off!! https://glnk.io/vknl/2
Don't forget to leave a review! We love to read them -- THANK YOU!
In this episode of Life After Cheer, I talk with Colyn Fiendel, the athletic trainer, coach, and program director for Cheer New York - a non-profit organization comprised solely of all-volunteer LGBTQ+ and ally cheerleaders. Colyn and I talk about what to do when things don’t go according to plan, and just how to let go and move on.
Danielle
Here are some tidbits I think you might want to remind yourself of:
- [16:41] You are surrounded by people who are motivating you and lifting you up and giving you the confidence to become the best version of yourself
- [22:18] Be in the moment, instead of just constantly thinking about what you can do better or what you can do more of.
- [36:44] You have to take the highs and the lows and that’s going to teach you and help you be where you’re supposed to be, so you’ve got to take that path and journey.
CONNECT WITH COLYN:
Cheer New York’s Website: https://www.cheernewyork.org/
Cheer New York’s IG: https://www.instagram.com/cheernewyork/
LINKS:
- Apply now to get CHEERFIT Certified: cheerfittraining.com/getcertified
- Not part of the SQUAD yet? Join HERE: cheerfittraining.com/squad
- All things CHEERFIT:www.cheerfittraining.com
- Join us for the FREE CHEERFIT Challenge: cheerfittraining.com/challenge
FOLLOW:
CHEERFIT: instagram.com/cheerfittraining
PARTNERS:
Check out Ultima Replenisher Sugar-free Electrolytes and use code CHEER20 for 20% off!! https://glnk.io/vknl/2
Don't forget to leave a review! We love to read them -- THANK YOU!
In this episode of Life After Cheer, I talk with Ashley Steinberger. She’s been a past guest on the podcast as well as a registered dietician + founder of The Cheer Nutritionist! Together, we talk about fitness and nutrition tips right for the new year!
In this episode, Ashley and I discuss topics such as:
- [03:38] The biggest thing we need to remember with our new year's resolutions is that everyone goes hard when it comes to them - they make up this plan, they’re going to do all of these things, but it rarely ends up being sustainable.
- [21:35] You are yourself, and the only person who should be evaluating your body and how you feel is you; you should be doing it for yourself
- [30:41] Sometimes you just have to remember that you need to listen to your body, but when you work out it really doesn’t have to be an hour workout - even just a little bit can be enough.
CONNECT WITH ASHLEY:
The Cheer Nutritionist: https://www.thecheernutritionist.com/
Cheer Nutrionist IG: https://www.instagram.com/thecheernutritionist/
LINKS:
- Apply now to get CHEERFIT Certified: cheerfittraining.com/getcertified
- Not part of the SQUAD yet? Join HERE: cheerfittraining.com/squad
- All things CHEERFIT:www.cheerfittraining.com
- Join us for the FREE CHEERFIT Challenge: cheerfittraining.com/challenge
FOLLOW:CHEERFIT: instagram.com/cheerfittraining
PARTNERS:
Check out Ultima Replenisher Sugar-free Electrolytes and use code CHEER20 for 20% off!! https://glnk.io/vknl/2
Don't forget to leave a review! We love to read them -- THANK YOU!
Happy 2023, everyone!
For the first episode of Life After Cheer of the new year, I take on yet another solo episode! I talk about why people’s resolutions for the New Year don’t work and what you can do instead of these, honestly, unattainable goals
In this episode, I mention tips such as:
- [02:17] Why wait until January to make a new year? This is something you can and should check in on every single day
- [09:53] Sometimes slowing down is even more critical,and productive because it gives you the reset you need to be focused and motivated
- [12:33] Don’t overthink things! Sometimes, you need to go for it and learn along the way
LINKS:
- Apply now to get CHEERFIT Certified: cheerfittraining.com/getcertified
- Not part of the SQUAD yet? Join HERE: cheerfittraining.com/squad
- All things CHEERFIT:www.cheerfittraining.com
- Join us for the FREE CHEERFIT Challenge: cheerfittraining.com/challenge
FOLLOW:
CHEERFIT: instagram.com/cheerfittraining
PARTNERS:
Check out Ultima and use code CHEER20 for 20% off! https://glnk.io/vknl/2
Don't forget to leave a review! We love to read them -- THANK YOU!
In this week’s episode of Life After Cheer, I talk with Bridget Case! Bridget is a sports journalist turned Twitch streamer who uses her platform to advocate for mental health. She’s a former pro cheerleader for the NFL and the sports anchor for NBC and CBS station affiliates. Today, we crush those cheerleader stereotypes!
Tune in for quite the conversation!
In this episode, we talk about the following:
- [05:38] We’re so much more than the cheerleader, so much more than the professional dancer; there are so many more layers to us as human beings.
- [23:31] When you’re trying to get a job, be yourself - say what you want to say, don’t say things that you think others want to hear.
- [31:41] Sometimes, when you are so focused on creating that niche, you can lose who you are, and your passion for what you are doing; more people need to say, "screw the niche. I will be me, "and that’s what you’re coming for.
CONNECT WITH BRIDGET:
Website: https://beacons.ai/bridgetcase
Instagram: https://www.instagram.com/bridgetcase_/
Twitter: https://twitter.com/bridgetcase_
Tiktok: https://www.tiktok.com/@bridgetcase?lang=en
LINKS:
- Apply now to get CHEERFIT Certified: cheerfittraining.com/getcertified
- Not part of the SQUAD yet? Join HERE: cheerfittraining.com/squad
- All things CHEERFIT: www.cheerfittraining.com
FOLLOW US:
CHEERFIT: instagram.com/cheerfittraining
PARTNERS:
Check out Ultima and use code CHEER20 for 20% off! https://glnk.io/vknl/2
Don't forget to leave a review! We love to read them -- THANK YOU!
In this week’s episode of Life After Cheer, I talk with Kate Steinberg! Kate is an influencer and former cheerleader with platforms on TikTok and Twitter! Me and Kate’s discussion involves tips on staying consistent and what you can do to spark your creativity!
In this episode, we talk about the following:
- [8:25] Sometimes, it may take throwing a hundred things at the wall, and they all might fail - but then it takes that one thing to succeed
- [19:22] Everyone is experiencing the same things - if you’re super stressed out, you’re not alone in that, as everyone goes through it no matter where you are in your journey.
- [30:13] Consistency is vital; whether a video hits or not, you must keep going. Eventually, one day, you’ll wake up and hit that goal you desire.
CONNECT WITH KATE:
TikTok: https://www.tiktok.com/@itskatesteinberg
Twitter: https://twitter.com/SteinbergKate
LINKS:
- Apply now to get CHEERFIT Certified: cheerfittraining.com/getcertified
- Not part of the SQUAD yet? Join HERE: cheerfittraining.com/squad
- All things CHEERFIT: www.cheerfittraining.com
FOLLOW:
CHEERFIT: instagram.com/cheerfittraining
PARTNERS:
Check out Ultima and use code CHEER20 for 20% off! https://glnk.io/vknl/2
Don't forget to leave a review! We love to read them -- THANK YOU!
Today’s episode is an energizing episode and one that I'm so very excited about!
Emily Compagno and I talk about plenty of things, including media, mindset tips, and relationship-building strategies. Emily is one of the co-hosts for the Fox News show Outnumbered and a former NFL cheerleader.
In this episode, here are some important tidbits we mention!
- [05:45] Set a goal for yourself, but be open to the path that it takes to get there.
- [15:39] It’s always important for us to maintain health, mental wellness, family time, and rest time within the commitments we make
- [23:20] You only have so much space in your head; allocate your thoughts to positive, allocate your thoughts to something healthy or supportive
CONNECT WITH EMILY:
Emily Compagno is the co-host of Outnumbered on the Fox News channel, an attorney, as well as a former NFL cheerleader for the Oakland Raiders.
Emily’s IG: www.instagram.com/realemilycompagno
Emily’s Twitter: https://twitter.com/emilycompagno
LINKS:
- Apply now to get CHEERFIT Certified: cheerfittraining.com/getcertified
- Not part of the SQUAD yet? Join HERE: cheerfittraining.com/squad
- All things CHEERFIT: www.cheerfittraining.com
FOLLOW:
CHEERFIT: instagram.com/cheerfittraining
PARTNERS:
Check out Ultima and use code CHEER20 for 20% off! https://glnk.io/vknl/2
Don't forget to leave a review! We love to read them -- THANK YOU!
In yet another exciting episode of Life After Cheer, Nicole talks with Nicolette Peloquin and Alicia Harrington about how to brand yourself! Both Nicolette and Alicia are former pro cheerleaders for the New England Patriots, as well as the co-founders of The Prep Talk.
In this episode, we talk about the following:
- [02:20] Branding yourself is important because it’s knowing who you are and what you want people to know about you.
- [19:26] We all have our strengths - you might have a strength that only you can bring to the table that the person next to you doesn’t have.
- [36:35] The things that you’ve learned are going to translate into life later on
CONNECT WITH:
Alicia’s Instagram: https://www.instagram.com/aleetheg/
Nicoletta’s Instagram : https://www.instagram.com/nicolettegianna_
The Prep Talk: https://thepreptalk.com/
Book a Call or Session: https://calendly.com/thepreptalk
Instagram: https://www.instagram.com/thepreptalk_
LINKS:
- Apply now to get CHEERFIT Certified: cheerfittraining.com/getcertified
- Not part of the SQUAD yet? Join HERE: cheerfittraining.com/squad
- All things CHEERFIT: www.cheerfittraining.com
FOLLOW:
CHEERFIT: instagram.com/cheerfittraining
PARTNERS:
Check out Ultima and use code CHEER20 for 20% off! https://glnk.io/vknl/2
Don't forget to leave a review! We love to read them -- THANK YOU!
Hey guys, Danielle here - back for another episode of Life After Cheer! And wow, today’s episode with Peyton Mabry was truly one of my favorites!
Peyton is a true rockstar and role model for many - both on the athlete side and as a businesswoman!
As an athlete, Peyton is a world champion and three-time NCA national champion who has truly used her experience to shape her journey today. Peyton had to get spinal surgery during her freshmen year of college, which abruptly ended her cheer career, but she did not let this stop her from pursuing even bigger goals and dreams!
In this episode, we talk about the following:
- [14:20] With anything you do, you have to give it your all - an athletic mindset will allow you to ride both the highs and the lows and still move forward
- [18:56] If you want to become an entrepreneur and create your own personal brand, the best advice you can get is to just do it - you have to believe in it and yourself and start!
- [28:37] When you’re in the business of servicing and serving others, you have to take care of yourself, so you can be your best self and service others
CONNECT WITH PEYTON:
- Instagram: https://www.instagram.com/peyton_mabry/
- Twitter: https://twitter.com/peyton_mabry
- Website: https://peytonmabry.com/
LINKS:
- Apply now to get CHEERFIT Certified: cheerfittraining.com/getcertified
- Not part of the SQUAD yet? Join HERE: cheerfittraining.com/squad
- All things CHEERFIT: www.cheerfittraining.com
FOLLOW:
CHEERFIT: instagram.com/cheerfittraining
PARTNERS:
Check out Ultima and use code CHEER20 for 20% off! www.ultimareplenisher.com/
Don't forget to leave a review! We love to read them -- THANK YOU!
Today, I got the opportunity to speak with Christine Zoffinger - head coach of Rutgers University who oversees the Spirit Program and works with the nationally ranked dance team - for this week’s episode! Today, we talk about the evolution of the cheer sport, overcoming burnout, and staying on top of your game!
Here are some special takeaways from this episode of Life After Cheer:
- [11:41] It’s this balance between doing it and executing it well but also challenging yourself with difficulty
- [17:45] Injuries also take a toll on your mental health - you have to listen to your body and be aware of the fact that you may or may not be physically or mentally burnt out
- [29:53] It can be difficult sometimes because we don’t like to hear criticism, even constructive criticism - but you have to be open to it
CONNECT WITH CHRISTINE:
Christine began dancing and cheering at age 5, becoming a member of nationally ranked high school teams in both the U.S. and London. She was on the first Rutgers Dance Team invited to compete at the UCA & UDA National College Cheerleading and Dance Team Championship in 1993 and led the team as captain to a seventh-place finish the following year. Upon graduation, Christine became an Assistant Coach for the Cheerleading and Dance Teams. She was named Head Coach in 1998, which proved to be a great year for the program, ending in the first National Championship won by the Dance Team. While Christine continues to oversee the entire Spirit Program, including All Girl Cheer, Coed Cheer, the Dance Team, and the mascots, she works daily with the nationally ranked Dance Team. She also judges for various cheer and dance companies, including the UDA National Dance Team Championships. She graduated from Rutgers University, receiving both a BA and an MBA. She is married and has two beautiful sons.
Twitter: https://twitter.com/czoffinger
Website: scarletknights.com/staff-directory/christine-zoffinger/317
LINKS:
- Apply now to get CHEERFIT Certified: cheerfittraining.com/getcertified
- Not part of the SQUAD yet? Join HERE: cheerfittraining.com/squad
- All things CHEERFIT: www.cheerfittraining.com
FOLLOW:
CHEERFIT: instagram.com/cheerfittraining
PARTNERS:
Check out Ultima and use code CHEER20 for 20% off! www.ultimareplenisher.com/
Don't forget to leave a review! We love to read them -- THANK YOU!
I am so excited today because I got the pleasure to recently speak with Erika Shannon on this week’s episode of Life After Cheer!
Erika has been a seasoned fitness expert for over 16 years. Today, she shares her advice and expertise for those looking for what’s next after cheer and how to create a career in fitness!
Tune into the conversation with Erika to learn more, such as:
- [12:11] If you have a passion for something, you can’t deny yourself of that
- [24:03] If you are transitioning into a career in fitness, go to the movement type that makes you feel good; don’t go after something that will hurt you, physically or otherwise
- [36:20] Don’t be a jerk; create your work - if something isn’t happening for you, maybe you need to go out and make something happen for you
CONNECT WITH ERIKA:
Erika is a seasoned fitness expert who has been in the industry for over 16 years. A former professional dancer, Erika got her BFA in Musical Theatre at the University of Michigan. She performed worldwide for several years before becoming a theatrical General Manager. She found her way to fitness when she became the General Manager of Teacher training for Patricia Moreno’s intenSati method, eventually becoming a fitness instructor herself. She grew into fitness production and content strategy as the industry landscape shifted and moved toward streaming and connected fitness. Erika has worked for Equinox, SoulCycle, Daily Burn, MYXfitness, and Beachbody and is driven by her passion for instilling connection and confidence through the power of movement.
LinkedIn: www.linkedin.com/in/erikashannon/
Instagram: www.instagram.com/erikashannonmovement/
LINKS:
- Apply now to get CHEERFIT Certified: cheerfittraining.com/getcertified
- Not part of the SQUAD yet? Join HERE: cheerfittraining.com/squad
- Click HERE and text us at (908) 388-9139 for weekly workout + motivation tips delivered straight to your phone
- All things CHEERFIT: www.cheerfittraining.com
FOLLOW:
CHEERFIT: instagram.com/cheerfittraining
PARTNERS:
Check out Ultima and use code CHEERFIT20 for 20% off! www.ultimareplenisher.com/
Don't forget to leave a review! We love to read them -- THANK YOU!
Today, on this episode of Life After Cheer, I talk with Tara Antler - an intuitive healer, spiritual teacher, and soul coach! We discuss about Tara’s experiences as a healer and coach, what it means to “clear the ick and the stick,” and what it means to connect with your higher self.
Here are just a few of the important highlights from today’s episode:
- [12:28] When we clear off the ick and the stick, we’re clearing off the stuff that isn’t serving us, the heavy stuff.
- [21:12] When people have a strong mindset and are better able to visualize things, it’s easier to shift their mindset and gears.
- [35:25] Anytime there’s a block, it’s usually generated by some version of us in the past - it could be something we learned from our parents, something we learned from society, etc.
CONNECT WITH TARA:
Tara Antler is the Co-founder of Ascension Academy of Light with her husband, Gabriel, where they empower Families, Light-Workers, Leaders, and Business Owners to consciously create thriving, aligned, and purpose-led lives! As an Intuitive Healer, Soul Coach, and Spiritual Mentor since 2002, Tara has soulfully worked with over 14, 000 clients one-on-one to clear the "ick and stick" of life, connect to the highest self, and create a life that beautifully flows and is abundant!
Tara has shared her wisdom teachings with millions of people on various stages around the world, including in India to over 20 million in one moment! She was a Relationship Mentor in The Coaching Movie "LEAP" with John Gray, Jack Canfield & Marci Shimoff. She is a published author of "The Healing Manual" and Divine Wisdom Oracle Cards, and Tara and Gabriel are the co-hosts of the Rising Consciousness Podcast. Tara has successfully built several healing businesses and retreat centers in Canada and online. Tara has trained as a Holistic Health Care Practitioner, Sound Healer, Theta Healer, Aromatherapist, Reflexologist, and Yoga Teacher.
Tara’s Website: https://www.taraantler.com/
Tara’s Instagram: https://www.instagram.com/taraantler/
LINKS:
- Apply now to get CHEERFIT Certified: cheerfittraining.com/getcertified
- Not part of the SQUAD yet? Join HERE: cheerfittraining.com/squad
- Click HERE and text us at (908) 388-9139 for weekly workout + motivation tips delivered straight to your phone
- All things CHEERFIT: www.cheerfittraining.com
FOLLOW:
CHEERFIT: instagram.com/cheerfittraining
PARTNERS:
Check out Ultima and use code CHEERFIT20 for 20% off! www.ultimareplenisher.com/
Don't forget to leave a review! We love to read them -- THANK YOU!
On today's episode, I talk with Lindsay Byrd, creator of More Than Poms and a current NBA dancer. Together we talk about the power of having big dreams, the best way to overcome rejection, and how to stay motivated in your endeavors.
Stay tuned for today's conversation with Lindsay involving:
- [9:18] Even if it's not what they're looking for, you still gave that opportunity a 110%
- [20:] Ultimately, it's about believing in where you're meant to be and what will come your way - nothing that is meant for you will pass you by
- [28:33] Life is fleeting - you never know when things or people surrounding you will change. Be grateful for your opportunities!
CONNECT WITH LINDSAY:
More Than Poms Website: https://morethanpoms.substack.com/
More Than Poms IG: https://www.instagram.com/morethanpoms/
LINKS:
- Apply now to get CHEERFIT Certified: cheerfittraining.com/getcertified
- Not part of the SQUAD yet? Join HERE: cheerfittraining.com/squad
- Click HERE and text us at (908) 388-9139 for weekly workout + motivation tips delivered straight to your phone
- All things CHEERFIT: www.cheerfittraining.com
FOLLOW:
CHEERFIT: instagram.com/cheerfittraining
Don't forget to leave a review! We love to read them -- THANK YOU!
In this week’s episode of Life After Cheer, I talk with Cynthia Donovan, the creator of the Period Recovery Podcast! She tells us about Hypothalamic Amenorrhea - a condition where menstruation goes missing. She fills us in on why it’s essential and gives us advice!
Listen in to today’s conversation with Cynthia to learn more!
- [3:10] What your body needs, adequate fuel and food, and what you may think it needs are two different things.
- [27:17] The key is getting support; a support system such as a professional can guide you.
- [36:02] If you’re going to make a reduction in your exercise or take it out, then you need to replace it with something; likely, you’re struggling with an unproductive mindset, so it’s essential that you fill it with something
CONNECT WITH CYNTHIA:
Cynthia’s Website: www.periodnutritionist.com
Cynthia’s IG: www.instagram.com/period.nutritionist
The Period Recovery Podcast: https://podcasts.apple.com/us/podcast/the-period-recovery-podcast/id1623840946
LINKS:
- Apply now to get CHEERFIT Certified: cheerfittraining.com/getcertified
- Not part of the SQUAD yet? Join HERE: cheerfittraining.com/squad
- Click HERE and text us at (908) 388-9139 for weekly workout + motivation tips delivered straight to your phone
- All things CHEERFIT: www.cheerfittraining.com
FOLLOW CHEERFIT: instagram.com/cheerfittraining
Don't forget to leave a review! We love to read them -- THANK YOU!
For this week’s episode, it’s just you and I once again! On today’s episode, I take the time to talk about a particular thought: how to turn the challenges in your life into opportunities, something much more inspirational.
Here are some tidbits I think you might want to remind yourself of:
- [2:57] Turning a challenge into an opportunity is all about your mindset
- [6:23] Even if you give things your all and it doesn’t work out how you planned it to, it’s not a failure - it means something bigger is coming
- [11:54] Those who are problem solvers are those who will become successful
LINKS:
- Apply now to get CHEERFIT Certified: cheerfittraining.com/getcertified
- Not part of the SQUAD yet? Join HERE: cheerfittraining.com/squad
- Click HERE and text us at (908) 388-9139 for weekly workout + motivation tips delivered straight to your phone
- All things CHEERFIT: www.cheerfittraining.com
FOLLOW:
CHEERFIT: instagram.com/cheerfittraining
Don't forget to leave a review! We love to read them -- THANK YOU!
Q&A - Coaching Advice, Finding your Passion, and the Power of Relationships
On this episode of Life After Cheer, Claudia Ralph returns to the podcast! Claudia and I answer plenty of questions and advise on finding your passion and how meaningful relationships are.
Tune in for a riveting episode!
Here are a few specific points we discuss that seem worth pointing out:
- [10:45] If you don’t apply yourself, then you’re never going to get what you want - you have to, at the very least, try
- [25:50] Stick to your guns - don’t let people tell you how to run things; it’s up to you how things are run, not them, after all
- [33:35] We are our very own worst critics, so sometimes we need those people who will cheer on us and believe in our capabilities during hard times when we can’t believe in ourselves
CONNECT WITH CLAUDIA:
Claudia was a cheerleader for 14 years before beginning her coaching career right out of college. After a season at the High School Varsity level, Claudia was hired to lead the Princeton University Cheerleading Team as Head Coach in 2021. Claudia cheered from Rec to high school and culminated her college cheerleading experience at Seton Hall University, where she graduated with her undergraduate degree in Business Administration in 2020. Claudia received her MBA in Marketing from Seton Hall in 2021 and joined CHEERFIT as their Head Marketing Coach shortly after. Claudia also travels around the Tristate Area, leading camps and clinics with Rah Rah Routines. She loves sharing her passion for sports with athletes of all ages and levels!
IG: @coachclaudia.r
Website: www.cheerfittraining.com/claudia/
RESOURCES:
Claudia’s episode: https://podcasts.apple.com/us/podcast/how-to-set-yourself-apart-as-a-coach-and/id1622854421?i=1000568856004
Maddie Garner’s episode: https://podcasts.apple.com/us/podcast/maddie-gardner-sharing-stress-of-perfectionism-her/id1622854421?i=1000567243193
Episode 12: https://podcasts.apple.com/us/podcast/what-it-takes-to-be-a-leader-how-to-motivate-others/id1622854421?i=1000570443430
LINKS:
- Apply now to get CHEERFIT Certified: cheerfittraining.com/getcertified
- Not part of the SQUAD yet? Join HERE: cheerfittraining.com/squad
- Click HERE and text us at (908) 388-9139 for weekly workout + motivation tips delivered straight to your phone
- All things CHEERFIT: www.cheerfittraining.com
FOLLOW:
CHEERFIT: instagram.com/cheerfittraining
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In this week’s episode of Life After Cheer, I talk with Lindsey Schwartz, the founder of Powerhouse Women and the host of the Powerhouse Women podcast! Lindsey and I talk about just what it means to live life to the fullest and what it means to trust yourself, even if you’re unsure of the outcome.
Here are a few takeaways from today’s conversation:
- [6:10] When we feel like there is something more for us, there’s this moment you have to take the first step in faith
- [26:44] The end goal should not be perfection - in the end, true perfection does not exist
- [45:14] It’s okay if your mind goes back to the default fears, just know that you will be there for yourself - that is the only thing you are responsible for, in the end
CONNECT WITH LINDSEY:
Lindsey Schwartz is a best-selling author, master community builder, and the founder of Powerhouse Women. Fiercely committed to supporting other women, Lindsey invests her time in mentoring women and girls of all ages—from high achieving entrepreneurs to high school students. She’s also a real estate and angel investor for female-founded companies including beverage brand Lite Pink.
After seeing numerous women in her life stop short of pursuing their own entrepreneurial dreams because of fear and self-doubt, she saw the need for more honest conversations about the ups & downs of entrepreneurship in order to show women that they don’t have to have it all together to get started. From there, the Powerhouse Women community, annual event, and podcast were born, with the motto that we're not meant to do business (or life) alone!
www.instagram.com/llindseyschwartz
www.instagram.com/powerhouse_women
www.powerhousewomen.co
LINKS:
- Apply now to get CHEERFIT Certified: cheerfittraining.com/getcertified
- Not part of the SQUAD yet? Join HERE: cheerfittraining.com/squad
- Click HERE and text us at (908) 388-9139 for weekly workout + motivation tips delivered straight to your phone
- All things CHEERFIT: www.cheerfittraining.com
On today’s episode of Life After Cheer, I’m talking with Ashley Steinberger, registered dietician and founder of The Cheer Nutritionist, and Dr. Ali Smith, a teacher, and athletic trainer. We discuss disordered eating and body image, including the red flags to watch out for.
Here are a few takeaways from our important conversation:
- [14:40] The athletes are doing elite-level events, but they don’t see themselves as elite-level athletes
- [24:43] Red flags include constant and consistent injuries if there’s a quick or drastic body change, and overexercising
- [41:50] Give a new lifestyle a chance – try it for a couple of days, and decide whether you like it or not after some time
CONNECT WITH ASHLEY AND ALI:
The Cheer Nutritionist: https://www.thecheernutritionist.com/
Cheer Nutrionist IG: https://www.instagram.com/thecheernutritionist/
LINKS:
- Apply now to get CHEERFIT Certified: cheerfittraining.com/getcertified
- Not part of the SQUAD yet? Join HERE: cheerfittraining.com/squad
- Click HERE and text us at (908) 388-9139 for weekly workout + motivation tips delivered straight to your phone
- All things CHEERFIT: www.cheerfittraining.com
FOLLOW:
CHEERFIT: instagram.com/cheerfittraining
Wow, what a riveting episode we have today! I talk with Karrie Larson, former NBA dancer for the Timberwolves Dancers! We talked about various topics, including how to be your most authentic self.
Here are just a few of the most important highlights from today’s episode:
- [6:37] Self-awareness is the biggest key - sometimes, you have to take a step back and focus on your reactions, asking yourself how you react the way you do.
- [28:25] It’s okay if you don’t feel the best about yourself - you must learn the best version of yourself and find your truest character.
- [31:33] People who live in the past often live in regret and sadness, people who live in the future often live in fear and anxiety, and people who live in the present are the ones who experience the most joy.
CONNECT WITH KARRIE:
Kerrie’s IG: https://www.instagram.com/karrielarson
Serving Sundays IG: https://www.instagram.com/servingsundays/
Website: http://karrielynnlarson.weebly.com/
LINKS:
- Apply now to get CHEERFIT Certified: cheerfittraining.com/getcertified
- Not part of the SQUAD yet? Join HERE: cheerfittraining.com/squad
- Click HERE and text us at (908) 388-9139 for weekly workout + motivation tips delivered straight to your phone
- All things CHEERFIT: www.cheerfittraining.com
FOLLOW:
CHEERFIT: instagram.com/cheerfittraining
This week’s episode of Life After Cheer discusses how you can turn your passion for cheer into a side business! After all, just because your time as an athlete is over doesn’t necessarily mean that your cheering passion has to be.
Here are just a few of the tips I mention:
- (5:08) Hone in on the skills you learned as a cheerleader and take them with you after cheer
- (10:45) Don’t let self-doubt or others’ self-doubt get in the way of your goals
- (19:27) It’s good to feel uncomfortable – that means you are growing, changing, and evolving, so take it in stride!
LINKS:
- Apply now to get CHEERFIT Certified: cheerfittraining.com/getcertified
- Not part of the SQUAD yet? Join HERE: cheerfittraining.com/squad
- Click HERE and text us at (908) 388-9139 for weekly workout + motivation tips delivered straight to your phone
- All things CHEERFIT: www.cheerfittraining.com
FOLLOW:
CHEERFIT: instagram.com/cheerfittraining
Today we’re talking all things motivation, entrepreneurship, and how to spark creativity with Patrick Avard- the man behind not only CheerMusicPro but also Level 77 Music. In today’s episode of Life After Cheer, we dive into what it takes to be an entrepreneur and, of course, the importance of never giving up – whether that means trying out for a team, launching a business, or simply taking that leap of faith.
As always, here are three critical notions from this episode, courtesy of Patrick:
- (11:25) It takes an army – of coaches, athletes, and choreographers – to put stuff together in a cheerleading team and make it memorable
- (15:04) It’s essential to set your first goal (whether entrepreneur-wise or not) as something achievable
- (27:15) You have to have a vision for what your dreams will become, and you have to make sure you’re not lacking anything to be successful
CONNECT WITH PATRICK:
Patrick Avard is a pioneering entrepreneur, award-winning music producer, CEO, and founder of New Level Music and Level 77 Music. Avard, also known as CheerMusicPro, has been the top producer of World Championship cheer music for over two decades, and his tracks were featured in the hit Netflix series CHEER. Most recently, he is focused on the rapid growth and expansion of his premade cheer music brand, CheerleadingMix.com, and Level 77 Music which is a music catalog and custom music house based in the Atlanta area which creates high-quality, original music for film, TV, advertising, and video games.
Personal Site: patrickavard.com
Producer Site: cheermusicpro.com
Cheer Sites:
- cheerleadingmix.com
- newlevemusic.com
LINKS:
- Apply now to get CHEERFIT Certified: cheerfittraining.com/getcertified
- Not part of the SQUAD yet? Join HERE: cheerfittraining.com/squad
- Click HERE and text us at (908) 388-9139 for weekly workout + motivation tips delivered straight to your phone
- All things CHEERFIT: www.cheerfittraining.com
FOLLOW:
CHEERFIT: instagram.com/cheerfittraining
This particular episode of Life After Cheer is yet another solo episode with me! Today, I share my best tips about how you can become someone who works out in the mornings and why September is the best month to start that journey!
There are three notable tidbits from this episode, which include:
- (1:53) Waking up early to work out can give you more energy due to you feeling far more productive in the morning
- (9:00) Get a good night’s sleep beforehand – make sure to give yourself an hour before bed in which you don’t check your phone
- (13:52) Track the positive impacts rather than the negative ones! Typically, we tend to focus on the negative things rather than the things that go right – try and do the opposite
LINKS:
- Apply now to get CHEERFIT Certified: cheerfittraining.com/getcertified
- Not part of the SQUAD yet? Join HERE: cheerfittraining.com/squad
- Click HERE and text us at (908) 388-9139 for weekly workout + motivation tips delivered straight to your phone
- All things CHEERFIT: www.cheerfittraining.com
FOLLOW:
CHEERFIT: instagram.com/cheerfittraining
This week’s episode of Life After Cheer features Victor Rosario, the co-owner and co-founder of Top Gun All Stars – one of the most elite and all-star gyms. Today, Victor shares what exactly has made Top Gun All-Stars so successful.
In talking with Victor, we chat about plenty of things, including:
- (18:07) The key is to do fun doing what you do in life, and not take things such as negative energy with you and bring it into a space where it should be positive
- (30:15) If you’re not being true to yourself in what you do, what you do isn’t going to be different – be unique in what you do!
- (44:55) If you’re stronger and more conditioned, the more confidence and preparation you have – this leads to you being more successful due to that confidence and preparation
CONNECT WITH VICTOR:
Top Gun Website: https://topgunjags.com/presale
Top Gun IG: @topgunjags305
LINKS:
- Apply now to get CHEERFIT Certified: cheerfittraining.com/getcertified
- Not part of the SQUAD yet? Join HERE: cheerfittraining.com/squad
- Click HERE and text us at (908) 388-9139 for weekly workout + motivation tips delivered straight to your phone
- All things CHEERFIT: www.cheerfittraining.com
FOLLOW:
CHEERFIT: instagram.com/cheerfittraining
FAVE PRODUCTS:
Ultima I Head to Toe https://www.ultimareplenisher.com/ and use code CHEER20 for 20% off
Today’s episode of Life After Cheer is another episode with just me! I’m particularly excited about this one because I’m sharing my top 5 tips on how I stay motivated with fitness!
Learning to keep up with fitness and stay motivated is an important element of working on fitness and your health.
Listen in to learn more about:
- (2:30) As with anything in life, the key to success is to have a plan – with a plan, you won’t waste your time, and you’ll be able to commit more
- (12:24) Focus on your wins; that’s going to give the structure that will set you up for success
- (21:30) Plan your workouts into your day – even if you don’t feel like working out that day, you can still use that time for self-care reasons
CHEERFIT LINKS:
- Instagram: instagram.com/cheerfittraining
- Apply now to get CHEERFIT Certified: cheerfittraining.com/getcertified
- Not part of the SQUAD yet? Join HERE: cheerfittraining.com/squad
- Click HERE and text us at (908) 388-9139 for weekly workout + motivation tips delivered straight to your phone
- All things CHEERFIT: www.cheerfittraining.com
For this week’s episode of Life After Cheer, our guest is Ryan Martin O'Connor: the head coach of Kentucky Cheer - also known as the most extraordinary cheerleading program in the country!! And with that title comes a lot …a lot of pressures, mindset tips, and life lessons.
In today's conversation with Ryan, we talk about everything from
- The pressures to feel perfect and look a certain way - both as a cheerleader and in life after cheer
- How to change your mindset around fitness
- And how to overcome burnout - both in cheer and in the workplace
CONNECT WITH RYAN:
- Website: https://ukathletics.com/sports/cheerleading/
- IG: https://www.instagram.com/ryoconnor17/
- Kentucky Cheer IG: https://www.instagram.com/kentuckycheer/
CHEERFIT LINKS:
- Instagram: instagram.com/cheerfittraining
- Apply now to get CHEERFIT Certified: cheerfittraining.com/getcertified
- Not part of the SQUAD yet? Join HERE: cheerfittraining.com/squad
- Click HERE and text us at (908) 388-9139 for weekly workout + motivation tips delivered straight to your phone
- All things CHEERFIT: www.cheerfittraining.com
Ryan O’Connor’s bio:
Ryan O’Connor is currently the head coach of the University of Kentucky’s cheerleading program. A native of Lexington, O’Connor was a five-time KAPOS state champion and a five-time UCA National High School Cheerleading Champion while cheering for Paul Laurence Dunbar High School.
O’Connor was a cheerleader at the UK from 2008-09, then at Alabama from 2009-12. While with the Crimson Tide, she won the 2011 UCA College National Championship. O’Connor graduated from Alabama in 2012.
She was a part of Team USA Coed in 2011 and 2012, winning the ICU gold medals. She was also on the Team USA All-Girl squad in 2013, when she and the team won another ICU gold medal.
While at UAB, O’Connor’s squads produced four top-10 finishes at UCA College Nationals and in group stunts.
At Ole Miss, O’Connor’s all-girl squad claimed a Gameday National Championship, in addition to two third-place finishes, a fourth-place result, and a seventh-place showing in the D1A Division. In Coed, her Ole Miss squads finished third and fourth in Gameday and seventh in the DIA Division. She also had group stunt teams finish fourth and seventh and partner stunt teams that recorded 10th and 11th-place finishes.
O’Connor and her husband Kyle have two sons, Michael and Noah.
For this week’s episode of Life After Cheer, I talk with Francesca Alfano – a former competitive dancer and cheerleader and certified Dietitian-Nutritionist! We discussed several important things when it comes to your relationship with food, but here are the biggest takeaways from today’s episode:
- (7:02) Focus on health, not necessarily on weight
- (19:14) You want to feel satisfied and energized after eating, rather than simply stuffed full – eating should give you energy!
- (36:43) Look at food in terms of creating health – having a good relationship with food will leave you better off
CONNECT WITH FRANCESCA:
Francesca Alfano, MS, CDN, CNS, IFNCP, is a board-certified functional medicine Dietitian-Nutritionist. She holds a master’s degree in Nutrition and Integrative Health, is a board-Certified Nutrition Specialist, and has received advanced training in functional nutrition from the Integrative and Functional Nutrition Academy.
Francesca helps women struggling to lose weight implement simple, sustainable food and lifestyle habits to support a healthy metabolism, balance hormones, increase energy levels, improve fertility, and permanently lose weight without counting calories or following restrictive diets.
Unlike traditional diets, Francesca uses individualized functional medicine and culinary nutrition to help clients build lifelong healthy habits so they can confidently nourish their bodies deliciously and satisfyingly.
In her career, Francesca has helped thousands of clients reach their goals and adopt healthy eating habits leading to long-term weight loss and improved health outcomes.
Website: https://francescaalfano.com/
IG: https://www.instagram.com/francesca.alfano.nutrition/
LINKS:
- Apply now to get CHEERFIT Certified: cheerfittraining.com/getcertified
- Not part of the SQUAD yet? Join HERE: cheerfittraining.com/squad
- Click HERE and text us at (908) 388-9139 for weekly workout + motivation tips delivered straight to your phone
- All things CHEERFIT: www.cheerfittraining.com
FOLLOW:
CHEERFIT: instagram.com/cheerfittraining
For today’s episode of Life After Cheer, I talk with Kristen Long – not only, of course, a former cheerleader, but also the founder of Kristen Long Communications! We talk about tips for success, a good work-life balance, and entrepreneurship, as well as specifics such as:
- (10:40) Work on trusting your gut feeling more often!
- (32:10) It can be difficult to stick with things when they aren’t working out immediately, but not everything is going to happen right away
- (45:28) Make sure to distinguish between making an effort and forcing something out of frustration
CONNECT WITH KRISTEN:
Kristen Long has been a Publicist and Communications Specialist for over 11 years. She has worked with a wide variety of brands and industry experts ranging from small startups to luxury goods, to mass retail products, devices, apps, and many other lifestyle brands.
Kristen is not just a PR maven, she is also a consummate consumer with her finger on the pulse of industry events and trends. This allows her to be nimble in her tactics, relaying each client’s message from a place of expertise and of-the-moment knowledge.
After rising in the ranks of PR agencies for many years, Kristen founded KLC in 2019 and has taken her strong media and influencer relationships, strategic instincts, and love for the industry with her.
Kristen’s expertise is in brand and product launches, media relations, influencer partnerships, media events, experiential consumer events, NYFW, controlled media activations, and more.
Brand and expert experience include e.l.f. Cosmetics, Essie, Maybelline, Nailtopia, Shielded Beauty, Arches & Halos, KUSSHI, Cle de Peau Beaute, Patchology, belif Skincare, and many more.
Kristen lives in New York with her dog, Rocco.
IG: https://www.instagram.com/kristenlongcommunications/
LINKS:
- Apply now to get CHEERFIT Certified: cheerfittraining.com/getcertified
- Not part of the SQUAD yet? Join HERE: cheerfittraining.com/squad
- Click HERE and text us at (908) 388-9139 for weekly workout + motivation tips delivered straight to your phone
- All things CHEERFIT: www.cheerfittraining.com
FOLLOW CHEERFIT: instagram.com/cheerfittraining
Hey friends! I’m so excited about this episode! Leadership and motivating others is one of my passions, and I can’t wait to share it with you!
On today's episode of Life After Cheer, I sat down with Christina Hernandez, who is the CEO and founder of Rah Rah Routines – a consulting firm that specializes in choreography, stunt camps, and more for cheerleading organizations. During our conversation, we talked about what it takes to be a leader, how to motivate yourself and others, and how to improve your self-esteem.
Listen in to learn more about :
- (8:00) Self-esteem is the foundation of being successful
- (24:25) Ways to motivate athletes
- (40:22) Communication among athletes is important to see their weaknesses and strengths to see what they can improve on
CONNECT WITH CHRISTINA:
Christina is a cheerleading and tumbling aficionado who has led senior-level all-star teams to multiple local, regional, and national titles and has more than 25 years of experience as a Pop Warner, high school, and all-star cheerleader. She is contracted to work as a tumble instructor at several cheer and dance organizations in New Jersey and is a longstanding choreographer for reputable recreation, high school, and all-star competitive teams throughout the Northeast region. She is a member of the American Association of Cheerleading Coaches and Administrators (AACCA), USASF, and NFHS. Christina is USASF certified in Building and Tumbling Levels 1-5 and assists USASF in credentialing other all-star coaches. She is a certified Varsity judge for all-star competitions and a freelance writer for Cheer Professional magazine.
Website: https://www.rahrahroutines.com/
IG: https://www.instagram.com/rahrahroutines/
Facebook: https://www.facebook.com/RahRahRoutines/
LINKS:
- Apply now to get CHEERFIT Certified: cheerfittraining.com/getcertified
- Not part of the SQUAD yet? Join HERE: cheerfittraining.com/squad
- Click HERE and text us at (908) 388-9139 for weekly workout + motivation tips delivered straight to your phone
- All things CHEERFIT: www.cheerfittraining.com
FOLLOW:
CHEERFIT: www.instagram.com/cheerfittraining
In today’s episode of Life After Cheer, we are doing things a little different – it’s a solo episode! Since it is just you and I, I’m sharing my best tips on how to handle it when things go the way we anticipate them to, such as:
- (1:56) Focus on what you can control rather than what you can’t
- (3:42) Think about what you can do to improve your circumstances
- (5:23) Make sure to look at the bright side!
LINKS:
- Apply now to get CHEERFIT Certified: cheerfittraining.com/getcertified
- Not part of the SQUAD yet? Join HERE: cheerfittraining.com/squad
- Click HERE and text us at (908) 388-9139 for weekly workout + motivation tips delivered straight to your phone
- All things CHEERFIT: www.cheerfittraining.com
FOLLOW:
CHEERFIT: instagram.com/cheerfittraining
In today’s episode, I talk to Claudia Ralph, a fellow CHEERFIT coach (whose been with us since her High School days!!) and, of course, a former D1 cheerleader at Seton Hall! Currently, She is a cheerleading coach at Princeton University and has her MBA in Marketing. CHEERFIT has been one of her favorite workouts since she met Danielle during her sophomore year of high school.
I am so excited to share this conversation as we get to know each other a little better. Listen in to hear more about our discussion on :
- Body image and body positivity
- Surrounding yourself with positive people who are going to help you succeed.
- Claudia shares the biggest lesson she learned from cheerleading and ignoring those that try to stop you from accomplishing your goals.
Connect with Claudia :
Claudia was a cheerleader for 14 years before beginning her coaching career right out of college. After a season at the High School Varsity level, Claudia was hired to lead the Princeton University Cheerleading Team as Head Coach in 2021. Claudia cheered from Rec to high school and culminated her college cheerleading experience at Seton Hall University where she graduated with her undergraduate degree in Business Administration in 2020. Claudia received her MBA in Marketing from Seton Hall in 2021 and joined CHEERFIT as their Head Marketing Coach shortly after. Claudia also travels around the Tristate Area leading camps and clinics with Rah Rah Routines. She loves sharing her passion for the sport with athletes of all ages and levels!
Connect with Claudia :
Instagram @coachclaudia.r
Website: www.cheerfittraining.com/claudia/
LINKS:
- Apply now to get CHEERFIT Certified: cheerfittraining.com/getcertified
- Not part of the SQUAD yet? Join HERE: cheerfittraining.com/squad
- Click HERE and text us at (908) 388-9139 for weekly workout + motivation tips delivered straight to your phone
- All things CHEERFIT: www.cheerfittraining.com
FOLLOW: CHEERFIT - instagram.com/cheerfittraining
Let me start by saying - wow! This episode is jam-packed with so many excellent takeaways and tips! In this episode, I chat with Steph Weber - a brand coach and marketing strategist, owner of The Weber Co, and former cheerleader and dancer - and yes, we dive deep into conversations about
- Knowing when to pivot your business
- How to improve your mindset + the power of trusting yourself
- Why it's crucial to get rooted in your why
- And how to navigate the ups and downs of entrepreneurship
If you're a fellow entrepreneur - this episode is a MUST listen! Or if you're looking for some mindset tips (hello, all of us), this episode is also a MUST!
Steph Weber is the CEO of The Weber Co, a branding + marketing company designed to help entrepreneurs deliver unparalleled impact by prioritizing human connection with an authority brand. With nearly 10 years of experience working as a brand and marketing strategist, Steph helps brands implement the strategy they need to build impactful, profitable businesses. She has a heart for adventuring and a passion for helping people make an impact through a memorable brand.
Links:
- The Weber Co: theweberco.com
- Apply now to get CHEERFIT Certified: cheerfittraining.com/getcertified
- Not part of the SQUAD yet? Join HERE: cheerfittraining.com/squad
- Click HERE and text us at (908) 388-9139 for weekly workout + motivation tips delivered straight to your phone
- All things CHEERFIT: www.cheerfittraining.com
Follow:
- CHEERFIT: instagram.com/cheerfittraining
- The Weber Co: https://www.instagram.com/theweberco
Today we are talking with Maddie Gardner - a name I'm sure you recognize.
Maddie is a World Champion athlete, internationally recognized all-star cheerleader, and today, a top news anchor and reporter at WBTV News in Charlotte, NC! Before her career success, Maddie was a world-renowned cheerleader- winning two World Championships with Cheer Extreme Senior Elite and ultimately captaining the Varsity cheerleading team at UNC, leading the team through NCAA Men's Basketball appearances, including the 2016 National Championship!
Maddie always had a plan in mind, knowing that when her time in cheer ended (sad face), she wanted to focus her full efforts on her career - and that she did!
Maddie is quickly climbing the ranks as a news reporter - and in this episode, we talk about how being a cheerleader has helped Maddie in her career success today!
In today's episode, we chat:
- How to follow your passion and stay dedicated to your plan
- The stress of perfectionism
- What the transition to life after cheer is really like.
- Oh, and we dive into Maddie's fav workouts - and yes, we share the same passion for fitness!
CHEERFIT Links:
- Apply now to get CHEERFIT Certified: cheerfittraining.com/getcertified
- Not part of the SQUAD yet? Join HERE: cheerfittraining.com/squad
- Click HERE and text us at (908) 388-9139 for weekly workout + motivation tips delivered straight to your phone
- Join our CHEERFIT Retreat: seekandsetfree.com/pages/retreats
- All things CHEERFIT: www.cheerfittraining.com
Follow:
- CHEERFIT:instagram.com/cheerfittraining
- Maddie: instagram.com/maddie__gardner
Today we are talking with Mary Wolff, a top fitness expert and fitness trainer at Obe’ Fitness! Mary’s energy is contagious, and her passion for movement is inspiring!
In this episode, we chat about:
- How to flex your confidence muscle
- How to overcome imposter syndrome
- And how to make fitness fun
Mary is a body-sculpting fitness expert. She has been dancing her whole life and is a top-tier all-around athlete. Mary knows what it takes to whip your body into shape — long, lean, and flexible with a side of killer cardio. She has a true passion for wellness and doing good for the body and knows how to create a crazy, fun, and challenging workout. Tune into her energy-filled classes, so you can see just how contagious her love of movement is.
CHEERFIT Links:
- Apply now to get CHEERFIT Certified: cheerfittraining.com/getcertified
- Not part of the SQUAD yet? Join HERE: cheerfittraining.com/squad
- Click HERE and text us at (908) 388-9139 for weekly workout + motivation tips delivered straight to your phone
- Join our CHEERFIT Retreat: seekandsetfree.com/pages/retreats
- All things CHEERFIT: www.cheerfittraining.com
Follow:
- CHEERFIT:instagram.com/cheerfittraining
- Mary: instagram.com/mary_wolff
- Obe Fitness: instagram.com/obe_fitness
From football player to Cheer Director at American Cheer and host of the 'Let’s Talk Cheer' podcast, today we are joined by Jason Larkins to chat all things Life After Cheer. If you are looking for a motivational boost and how to live every day to your best, today’s episode is for you.
In today’s episode, we chat about:
- Qualities of a leader and how that translates to your life today
- How to define success and the importance of celebrating small daily wins
- How to deal with the pressures of perfectionism and adopt a mindfulness practice
Guest Links:
- Let’s Talk Cheer Podcast: https://podcasts.apple.com/us/podcast/lets-talk-cheer/id1510402862
- American Cheer: www.aksc.com/programs/cheer
CHEERFIT Links:
- Apply now to get CHEERFIT Certified: cheerfittraining.com/getcertified
- Not part of the SQUAD yet? Join HERE: cheerfittraining.com/squad
- Click HERE and text us at (908) 388-9139 for weekly workout + motivation tips delivered straight to your phone
- Join our CHEERFIT Retreat: seekandsetfree.com/pages/retreats
- All things CHEERFIT: www.cheerfittraining.com
Follow:
- CHEERFIT:instagram.com/cheerfittraining
- Jason: instagram.com/jasonlarkins
In today's episode, Shannon Woolsey - former Navarro cheerleader and one of the Netflix series 'Cheer' stars, opens up about her cheer journey, fitness passion, and life after cheer.
Shannon started cheerleading as a little girl, but she never realized how far her passion could take her. From all-star cheerleader (and gym rat!) to collegiate cheerleader for Navarro + Texas Tech - Shannon is famous in cheerleading and already has so many achievements under her belt.
In this episode, we talk about:
- How to deal with the pressures of making mat at Navarro
- Dealing with the media hype and how to balance being an athlete and the newfound fame
- The mindset needed to overcome negativity and challenges
Links:
- Apply now to get CHEERFIT Certified: cheerfittraining.com/getcertified
- Not part of the SQUAD yet? Join HERE: cheerfittraining.com/squad
- Click HERE and text us at (908) 388-9139 for weekly workout + motivation tips delivered straight to your phone
- Join our CHEERFIT Retreat: seekandsetfree.com/pages/retreats
- All things CHEERFIT: www.cheerfittraining.com
Follow:
CHEERFIT:instagram.com/cheerfittraining
Shannon: instagram.com/shannonmaay
We all know that once a cheerleader always a cheerleader ..but how can you translate the skills you learn on the mat into a successful career? Today we chat with Lauren Mazzo, Senior Editor for POPSUGAR Fitness and former competitive cheerleader. In this episode, we chat about:
- How her experience as a cheerleader has given her the competitive edge to be a successful editor
- The power of teamwork and a reminder that every single person's actions matter - both as a cheerleader and in career today
- How to deal with the pressures of deadlines
- The importance of listening to your body and how to reframe your mindset to release expectations
Links:
- Learn more about our guest at laurenmazzo.com
- Apply now to get CHEERFIT Certified: cheerfittraining.com/getcertified
- Not part of the SQUAD yet? Join HERE: cheerfittraining.com/squad
- Click HERE and text us at (908) 388-9139 for weekly workout + motivation tips delivered straight to your phone
- Join our CHEERFIT Retreat: seekandsetfree.com/pages/retreats
- www.cheerfittraining.com for all the info
Follow:
CHEERFIT: instagram.com/@cheerfittraining
Lauren: instagram.com/lauren_mazzo
POPSUGAR Fitness IG: instagram.com/popsugarfitness/
POPSUGAR Wellness TikTok: tiktok.com/@popsugarwellness
Ever realize that you took being on a squad for granted, and now you’re missing that sense of community and support? In today’s episode, we chat with Ana Sadighi - Athleta’s Area Marketing Manager, former NFL cheerleader, and entrepreneur, about the power of community building, the importance of supporting other women, and how to put your big idea into action!
In this episode, we’ll chat about:
- How to build community and the power of finding your squad
- How to stay present and enjoy the moment
- The power of vulnerability - knowing how and when to ask for help
- Steps on how to put your big idea into action
Links:
- Learn more about Ana at www.anasadighi.com
- Click HERE to apply now to get CHEERFIT Certified
- Not part of the SQUAD yet? Join HERE: cheerfittraining.com/squad
- Click HERE and text us at (908) 388-9139 for weekly workout + motivation tips delivered straight to your phone
- Join our CHEERFIT Retreat! Click HERE
- www.cheerfittraining.com for all the info
Follow:
CHEERFIT: @cheerfittraining
Ana: @ana_sadighi
Athleta: @athleta
I am so excited to be joined by not 1 but two extraordinary ladies today who were former teammates at Penn State University and are now founders of Seek + Set Free, a custom retreat company for women seeking to set their souls on fire!
I'm so happy to welcome my first guests to the Life after Cheer Podcast, Hayley and Alexa!
In this episode, we’ll chat about:
- Similar qualities are needed for being an NFL cheerleader + Air Force Officer (yes, Hayley is both!)
- How to juggle working full time and following your passion
- How to release limiting beliefs around body image to focus on self-love and own your confidence
This episode is POWERFUL, and we are obsessed with what Hayley and Alexa have created! So much so that we teamed up with them to plan an exclusive CHEERFIT Retreat for our community!! Come join us, and we can’t wait to meet you IRL! Reserve your spot ASAP (https://seekandsetfree.com/pages/retreats)
For the full episode show notes, please go to cheerfittraining.com/episode2
If you loved today’s episode, please screenshot this episode and tag us on Instagram @cheerfittraining
Links:
Click HERE to apply now to get CHEERFIT Certified
Not part of the SQUAD yet? Join HERE: cheerfittraining.com/squad
Click HERE and text us at (908) 388-9139 for weekly workout + motivation tips delivered straight to your phone.
Join our CHEERFIT Retreat! Click HERE
Connect w/ CHEERFIT:
Follow CHEERFIT on Insta @cheerfittraining
Visit the CHEERFIT Website: cheerfittraining.com
Connect w/ our guests:
●Seek + Set Free on IG: @seekandsetfree
●Alexa: @lexaprez28
●Haley: @iam_haleymarie
Hey, hey, and welcome to our first episode of Life After Cheer! And while this podcast will primarily be interview style -I wanted to kick off the first show by sharing a bit about me and my cheer experience - yes, the ups and downs, and why I am so excited to start the Life After Cheer podcast!
Listen in to learn more . . .
- How I learned to find my voice and confidence through cheering and go from painfully shy to CHEERFIT CEO + founder
- My struggle with perfectionism and body image and what I have done to improve my mindset to be the person I am today
- The lessons learned as a cheerleader that I apply to my everyday life today
For the full episode show notes, please go to cheerfittraining.com/episode1
If you loved today’s episode, please screenshot this episode and tag us on Instagram @cheerfittraining
LINKS:
Click HERE to apply now to get CHEERFIT Certified
Not part of the SQUAD yet? Join HERE: cheerfittraining.com/squad
Click HERE or text us at (908) 388-9139 for weekly workout + motivation tips delivered straight to your phone
Join our CHEERFIT Retreat! Click HERE
CONNECT WITH CHEERFIT:
- Follow CHEERFIT on Insta @cheerfittraining
- Visit the CHEERFIT Website: cheerfittraining.com
We all know that once a cheerleader, always a cheerleader - but what happens when cheer ends and “real life” begins?
Welcome to Life After Cheer - a podcast hosted by Danielle Donovan, founder of CHEERFIT and former D1 cheerleader for Syracuse University.
Join her each week as she interviews other industry leaders, experts, and successful entrepreneurswho all share one thing in common - they too were former cheerleaders and dancers! Learn proven strategies that help build confidence and encourage you to live your best life . . . all while connecting with an amazing community cheering you on every step of the way.
Consider Life After Cheer your weekly pep talk - we’re so glad you’re here.
Cheers!