Poms Up

04/16/2026

Level 1 Sideline Cardio is a slightly slower pace, fewer eight counts, and an extended stretch/ cooldown session that focuses on improving flexibility! A foundational class for beginners or those who haven’t danced in a while. But don’t get it twisted, you can still expect to get your heart pumping and a guaranteed good time.

Dancers choice! Which song should we dance to?

07/19/2022

Roll Call! It's been a while, but I need all Pom Queens to check in! 👋🏿👋🏾👋🏽👋🏼👋🏻

10/14/2021

Hopping on the 🚩bandwagon.
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Surround yourself with other Queens who will uplift and encourage you instead of limiting you. We don’t vibe well with hate & jealousy over here. 👀
Be proud, dance, live full out, and join the Poms Up! Queendom 🙌🏾
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09/09/2021

‼️Join me and next week for a discussion all about post-cheer life, health, fitness, and how we handled our transition in retirement.
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All about Kelsey:
✨ Registered Dietitian (Gut & Hormone Focused)
✨ Former Kansas City Chiefs Cheerleader
✨ Pure Barre Studio Owner
✨ Total BOSS
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Whether you’re retired, or still on a pro or collegiate team, this IG Live session will be sure to benefit and speak to you at some point. Simply log in to Instagram next Thursday, Sept. 16th at 7pm Central/8pm Eastern.
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See y’all there! 🤗

08/11/2021

📣 BIG announcement for our Cheer & Dance alumni friends! 📣

🎉VIRTUAL MINI CHEER CAMP! 🎉

Tune in with standout industry leaders for a 3-hour training to reclaim your spark and show up as the Full Out You!

This line-up might just blow your mind! 🤯

You’ll learn from industry leaders including:
- Eli Medina, Sr. Make-up Artist and Glam Expert from The Sparkle Bar will teach you how to level up your glam with a camera ready beauty training! ✨

❤️ Brittni Jones, former NBA , NFL Cheerleader & Pro Bowl Representative 2019 for & Latin Ballroom Champion! Brittni will take us through a warm-up and full Game Day routine step-by-step!

- Andy Ptacek is our Fired Up! Featured Speaker- not only will her motivational story give you chills, she inspires women to reconnect to their power and purpose as a Life Coach & Mentor- and she’s a cheer alum herself! 💥

And hosted by:neal - Neeley, Podcast Host & Founder of & , Former NFL Cheerleader & Line Captain , and mom of 4 (including triplets!) 💕

This virtual event is for all former cheerleaders and dancers - no matter when you last out down the poms!

This is your chance to see what really happens at a Grown Up Cheer Camp event! A “mini” preview of what’s to come in October in real life! It’s SO much more than just shaking your poms again - You’ll reconnect to the “old you”, the vibrant you and learn from talented alums & experts in this low-key high vibe experience!

Here’s how you can join in:
1️⃣ Register Now for just $1 to save your spot! Link in bio
2️⃣ On Aug 15, you’ll log into zoom & get ready to go full out so you can reclaim your spark, reconnect with your source of joy & go full out with us! (And maybe win a prize or two from our amazing sponsors!) 🤗🎉

➡️ Don’t wait! Claim your spot in the webinar now- it will fill up!

🗓 Mark your calendars- and If you can’t stay for the entire 3-hours, no worries! The replay will be yours to rehearse & re-live the magic so long as you register in advance!

Know someone who would love to join us? Tag them below! 👇🏾

06/21/2021

Never in a million years did I think I’d be where I am today…
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✨I didn’t grow up in a studio or with any classical training. 🩰

✨I learned to execute a clean double turn for the first time at the ripe age of 19.

✨I was 22 when I participated in my first kick-line.

✨I hit & held my first (decent) developpe tilt at 29.
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I started this journey with just my passion and drive by auditioning for my high school team at the age of 15 - and didn’t make the cut.
But I didn’t give up, and I came back the next year…
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I went on to learn, grow, and diversify my talents with multiple organizations in college, then danced for two NFL teams where I was voted to represent one of those teams at the Pro Bowl!
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Now I’m running a business to encourage other women to KEEP DANCING and ignite that passionate joy no matter their team status. I’m even coaching a collegiate dance team! It’s all so surreal!
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I say all this to remind you that it’s NEVER too late to pursue your passions & dreams, and NEVER to late to learn and develop new skills. Go after it. Stop doubting your abilities. Enjoy the journey and embrace where you are in it. 🙌🏾
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If you haven’t danced or stretched with me before, your first class is free. I want you to enjoy the joy of movement FOR yourself. Join me in a live class, or choose any on-demand video to take on your own schedule.
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Push aside that annoying voice in your head that tells you you’re not capable or young enough. Or that you don’t have the history or skill set. You’ve got this. It’s time to live your life & passions FULL OUT. You deserve it, Queen 🤗💕

05/19/2021

Diet culture has made us believe that there’s “no days off” in our wellness and fitness journeys. That we should have a routine workout and meal plan set everyday to be successful. This belief is not only absolutely WRONG, but HARMFUL ❌
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For most people, exercising 3-4 days a week is enough for healthy maintenance. If you’re working hard to achieve drastic results, you may be looking more at 5-6 days a week. Irregardless of how often you’re working out, when your body tells you it needs rest, you NEED to rest.
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Rest days allow for your body to repair itself and recharge. If you’re pushing it to the limit every single day, you can suffer from overuse injuries like stress fractures, strains, and tears.
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There’s no rule stating you can’t take more than one rest day a week, nor are you required to “earn” a rest day. If you’re sore, fatigued, or simply just don’t feel like it, then don’t workout that day or days. You choose when and how to spend your rest days. Whether you foam roll and stretch, go for a walk, or simply lay out on the couch, you do what feels good for YOU. 🙌🏾 No apologies or explanations necessary.

05/18/2021

👋🏾Poms Up! has gained quite a few new followers over the past few weeks, so I thought I’d formally reintroduce myself.
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Hi, I’m Jada! I’m a former 5-year NFL Cheerleader, NASM certified Personal Trainer, Assistant Coach for a collegiate dance team, and the Founder of Poms Up!
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I launched Poms Up! in 2020 with the desire to help fellow former NFL and NBA dancers look and feel like themselves again through movement and community.
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Each week I teach 3️⃣ different class offerings to stretch, strengthen, move, and groove you 😉I also coach/train clients one-on-one!
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My passion for dance and fitness allowed me to be a part of elite groups in college, teach Pure Barre, and led me to dance for two different NFL teams. During my time in the NFL, I was chosen to represent my team in London and at the 2019 Pro Bowl!
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Oh, and there’s a podcast 🎧Check it out through the link in my bio as well. Insightful and uplifting interviews with other former cheerleaders, as well as tips for navigating life after retirement.
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When I’m not dancing, you can most likely find me eating or napping anywhere I can rest my head 😅 As far as tv goes The Handmaid’s Tale is my jam, and my happy place is Trader Joe’s.
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I strive to ignite a flame within the hearts of those who love pro dance & cheer. Whether you’re retired, currently on a team, preparing to audition for a team, or just love the style and want to move your body in an enjoyable way, Poms Up! is for you.
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Want more information about classes or services I offer? Visit sutrapro.com/pomsup.

05/15/2021

BIG QUEEN ENERGY! ✨
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Shake your pom poms under the palm trees at with me this fall! Yes. Adult cheer camp. 🔥
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Dancing and “sparkling” with your poms is great and all, but when you do it surrounded by like-minded superstar women who lift AND gas you up??! 💯I’m just so excited for camp. You have no idea ✨
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Text “📣” to Queen .neal at 480-418-7156 to join the exclusive waitlist for early bird details and bonuses 🙌🏾

05/12/2021

Sideline Cardio™ SNEAK PEEK for tomorrow! Sign up for this Level 3 routine that includes the class recording! 🙌🏾 Can’t wait to dance “just a lil bit” with you 😉 (Don’t laugh at me. I tried to be clever 😅) www.sutrapro.com/pomsup

Nelly, Florida Georgia Line • Lil Bit

05/10/2021

Time to schedule your classes this week! Visit www.sutrapro.com/pomsup to book your first class, FREE!