Patriots Cheerleader Emily Marshall in Two-Piece Workout Gear Enjoys "Fit of My Dreams"

Emily Marshall is trying on her new costume! In a new social media post the New England Patriots cheerleader flaunts her amazing body in an ab-baring ensemble – tiny shorts and a crop top. “The way I never want to take this off ✨🌀🪩💚 @customdancecostumesbycaroline THANK U for the fit of my dreams!!” she captioned the Instagram post with her followers. “So spicy of u,” commented one. “The most gorgeous! 🩵” added another. How does the NFL cheerleader approach diet, fitness, and self care? Here is everything you need to know about her lifestyle habits.

1. Dancing

Emily has a background in dance. "We're called cheerleaders, but pretty much everyone has a dance background," she told Insider. "I love watching football, but my passion for dance is definitely what made me want to join the team. It's just an extra bonus that I get to dance on the NFL field for my hometown team," she told Business Insider.

2. Hiking

Emily loves taking hikes when she has free time. “Dogs on mountains just may be my new favorite aesthetic,” she captioned a post. According to the National Parks Service, the physical benefits of hiking include:

• Building stronger muscles and bones
• Improving your sense of balance
• Improving your heart health
• Decreasing the risk of certain respiratory problems

3. Walking the Dog

Emily spends a lot of time walking her beloved pooch. Going for a daily walk can be a game changer in terms of exercise, especially at a brisk speed. One study published in JAMA Internal Medicine found that walking at a brisk pace for about 30 minutes a day led to a reduced risk of heart disease, cancer, dementia and death, compared with walking a similar number of steps but at a slower pace.

4. Swimming

During the summer and during vacations, Emily sneaks in a swim whenever she can. Swimming is a good way to get regular aerobic physical activity, according to the CDC. Just two and a half hours per week of aerobic physical activity, such as swimming, bicycling, or running, can decrease the risk of chronic illnesses. In addition to the many physical benefits, there are multiple studies supporting the mental health benefits of swimming as well.

5. Intense Training

Emily trains hard for her cheerleading gig – even during the offseason. "We practice two days a week throughout the summer and it's basically just rapid-fire learning material, so that [during football season] we don't have to spend too much time actually learning dances," she told Insider. The season really starts in mid-August or so with the pre-season games, and that is craziness… We pretty much have games every other week, throughout the beginning of September through the end of December, which maybe doesn't sound very hectic, but it felt very hectic, because the second you're done with one, you're preparing for the next."

Professional cheerleader Gabi Butler makes gymnastics look effortless—just take a look at her recent Instagram post. Butler, 26, shared a video of herself wearing shorts and a sports bra, performing an impressive backflip while being held up in the air. “Radio say speed it up, I just go slowaaaa,” she captioned the post. Butler has big dreams for her post-cheerleading future—here’s how the athlete stays fit, happy, and healthy.

1. Gym and Cheer Practice

Butler trains hard, both at the gym and at practice. “Right now my training regimen is basically just going to the gym,” she told Marie Claire. “Sometimes I'll go to the gym twice a day and I'll go for an hour and a half to two hours each time, so I'm in the gym a lot. I'm a workout fanatic. I also do stunts—anything cheer related. There's no better workout than a cheer workout because you cannot feel your body the next day.”

2. Coffee For Breakfast

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Butler starts her day with coffee. “I used to love breakfast, I was a super big breakfast person,” she told Marie Claire. “And now, I would say, I just drink coffee and that gets me together. And coffee—even though it's probably not healthy—it does get you full really easily, so I’m good for however long until I get hungry.”

3. Olympic Cheerleading

Butler wants people to understand how tough cheerleading can be. “I definitely hope that the series gave people the actual reality of how cheerleading truly is,” she told Cosmopolitan. “I honestly hope they make it an Olympic sport. I think it’s very, very hard. You’re doing a lot of acrobats, flips, tossing in the air, and spinning and controlling your body and all that stuff.”

4. Eyeliner Tricks

Butler has picked up a few makeup tricks on the way. “One of the coolest tricks I learned from one of my friends was to put tape underneath my lower eyelid to help keep my eyeliner straight and with a crisp edge,” she told Us Weekly. “Almost like how painters use tape to create a straight line. It works every time!”

5. What’s Next?

Butler has been thinking hard about her backup career. “ I'm not going to cheer forever and it's going to come to an end at some point,” she told Marie Claire. “But I would really love to still stay active. I've been thinking about becoming a dancer. Cheerleading, it is a lot on your body and it's very harsh, but I think dance—hip hop dancing, or just dancing in general—that would be a really good thing for me to get into because I do love dancing so much. When I feel in the mood to dance, I feel like I could be really good at it.”

Lexi Brumback was a member of the Navarro cheer squad. She was featured on the Netflix documentary series, Cheer. Brumback is still cheering today. In April, she shared a video on Instagram of herself doing a stunt. And in March, she shared a set of photos of herself at a competition. How does she stay so fit? Read on.

1. She Cheerleads

Cheerleading is the main way Brumback stays in shape. She talked about this in an interview with POPSugar. "I definitely want to keep up skills for as long as I'm able to do it because it's good for the body to get in and work out," she added. "Cheerleading, especially what I do is tumbling, it's a full-body workout, and if I can still do it, why not."

2. She Doesn’t Focus On Her Mistakes

Brumback tells POPSugar that cheerleading has taught her to not beat herself up over things. "One thing that I really had to learn was, whenever you do something wrong, you can't sit there and bully yourself over it. It's just going to make things worse. One quote I really like to tell myself is, 'Don't focus on what went wrong, focus on your next steps in fixing it.'"

3. She Has Good People Skills

Brumback also told POPSugar that cheerleading has helped with her social skills. "It teaches you major people skills and how to overcome your own problems, or even problems with each other, and come together and see the bigger picture and work towards that as a team," she says. "If there's no trust, there's no team."

4. She Likes Ink

"One of my fav things I’ve done since moving to LA is meeting amazing artists like @worst.ttt who are super talented and inspiring! He freehanded this cute little bat creature for me and I just love it! Thank you for the new ink 🤟🔥," she captioned one post.

5. She Likes the Sun

Sunshine is a great source of vitamin D. Just be sure to "generously apply a broad-spectrum water-resistant sunscreen with an SPF (Sun Protection Factor) of at least 30 to all exposed skin. Broad spectrum means the sunscreen protects you from both UVA and UVB rays. Re-apply about every 2 hours and after swimming or sweating," says Johns Hopkins.

Brittany Mahomes is a model, trainer, and influencer. She is married to Super Bowl champion and Kansas City Chiefs quarterback, Patrick Mahomes. Mahomes recently hit the gym in some new workout clothes. She shared a photo and a workout video on Instagram. Mahomes captioned the photo, “I’m obsessed.” How does she stay so fit? Read on to see 5 ways Brittany Mahomes stays in shape and the photos that prove they work.

1. She Works Her Core

Brittany Mahomes/Instagram

Mahomes shared some of her favorite workouts in her Instagram story. She likes to do core workouts. Harvard Health reports that having a strong core has a lot of benefits. “Having a strong core helps improve balance, which lowers your risk of falling. It may also prevent other injuries, such as muscle strain or spasms in the lower back. Well-developed core muscles help stabilize your spine, helping to create a firm base of support for virtually all movement, including everyday moves like reaching up to a shelf or wiping up a spill on the floor. In addition, without a strong core, your leg muscles may not function in an optimal position, which often puts undue stress on the hips and knees. These common back and leg aches and pains often derail regular exercise routines, which are important for a healthy heart. Finally, core conditioning improves posture, which contributes to a trimmer appearance.”

2. She Strength Trains

Brittany Mahomes/Instagram

Mahomes also wrote in her Instagram stories that she is strength training to stay in shape. According to The Mayo Clinic, this has a lot of benefits. “By stressing your bones, strength training can increase bone density and reduce the risk of osteoporosis. Strength training can help you manage or lose weight, and it can increase your metabolism to help you burn more calories.”

3. She Does Squats

Brittany Mahomes/Instagram

Mahomes also likes to do squats to stay in shape. She is seen doing them in her Instagram story. NASM states that squats have a lot of benefits. “The squat is an effective exercise for improving lower body muscular endurance, strength and power. It is a compound movement involving many joint actions and associated musculature. Individuals performing the squat exercise should be aware of common faulty movement patterns that occur at the foot/ankle, knees, and hips. By becoming aware and consequently correcting these faulty movements novice exercisers will be able to avoid unnecessary and preventable injuries during exercise.”

4. She Wants To Inspire Others

Brittany Mahomes/Instagram

In an interview on Sports Illustrated Swimsuit’s website, Mahomes talked about wanting to inspire other women. “I want women to feel empowered to always be yourself, love yourself, and feel confident in whatever you do and I think SI Swimsuit does, too,” she says. “Be confident in who you are and be unapologetically yourself. People are going to love you or hate you, but finding your values and what makes you ‘you’ to be the best version of yourself is what really matters. Whether that’s health and wellness, being a great wife or mom, or career goals, being the best version of you is the most important thing you can be.”

5. She Posts Workouts Online

Brittany Mahomes/Instagram

Mahomes likes to share a lot of her favorite workouts online. She talked about how she got interested in this in her interview with SI Swimsuit. “When I was playing professional soccer over in Iceland, I didn’t have a ton to do outside of soccer, so I found myself spending a ton of time in the gym working out, creating workouts, and posting them online. I realized that I was enjoying that so much more than actually playing soccer.”