nutrition bundle
Fueled to Hit: Nutrition System for Cheerleaders
Most cheerleaders aren't held back by how hard they train. They're held back by what happens off the mat.
You already know you should "eat better." Knowing has never been the problem. The problem is nobody taught you how to actually do it, in a way that fits your life and the physical demands of this sport.
this practical guide to nutrition + calculator fixes that.
Not with another diet you'll quit in a month, but with a framework that teaches you how to think about nutrition so you can fuel your body, recover faster, and perform when it counts.
From a cheerleader with a dietetics degree.
$37
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Talent isn't always the problem.
When the routine falls apart,
Your body needs fuel to hit.
Full-out after full-out. Stunts that demand power, control, and timing at the end of your routine when you're already gassed. Practices that run long. Weightlifting to get stronger. A season that doesn't let up while you're juggling school, work, and trying to hang out with your friends somewhere in-between.
Cheer demands a lot from your body.
Technique gets you the skill. Physical capacity is what lets you hit it again when you're tired, sore, and four full outs deep.
2 chicken fingers for lunch and a bag of Drizzilicious in your cheer bag isn't gonna cut it if you want to hit like an elite level athlete.
When you're underfueled, it shows up on the mat.
Your stamina fades. The elite sequence you hit clean during stunt circle warm up crumbles in full outs. Recovery drags, and tired bodies get hurt.
None of that is a talent problem.
It isn't a technique problem either. It's a fueling problem, and almost nobody is teaching cheerleaders how to solve it.
Skills you can drill. Physical capacity you have to build.
This system teaches you how to build it with the food you eat.
This isn't about restriction or willpower. It's about using food as a tool to build the capacity every cheerleader needs — the power to hit, the stamina to hit again, and the recovery to do it tomorrow.
A practical nutrition system to help you:
Stop guessing about what to eat and start fueling your body like the elite level cheerleader you want to be
Build eating habits that hold up through a long season
Know your numbers without doing the math yourself
Time your nutrition around your training and practice to support real performance
Think critically about nutrition advice instead of chasing the next diet fad trend
Feel confident every time you step on that mat that your body can handle the demand it takes to hit
what's inside
The Complete Fueled to Hit System
part 1: nutrition as a habit guide
Why diets fail and what to do instead. You'll learn the Eating Degrees Framework, how to build easy routines that make good nutrition automatic, and why structure beats willpower every single time. This is where most cheerleaders should start.
part 2: "How Much?" guide
The part nobody teaches you. A step-by-step method to figure out how much your body actually needs, allocate it across protein, carbs, and fat, and adjust based on real results instead of guessing. No fad diets. A repeatable approach you'll use season after season.
Part 3: "When and Why?" Guide
A look under the hood at how your body uses food, and how timing your nutrition around training and practice can support energy, performance, and recovery. Written to make the science make sense, with summaries so you never get lost.
The Practical Nutrition Calculator
What turns the guides from theory into action. Plug in your details and the calculator does the math for you. It shows you your calorie target, your macronutrient breakdown, and how much to eat before and after training to fuel performance and recovery. The fields are built to be edited, so you can adjust as your goals and training change through the season. No more wondering if you're doing the math right. The work is done for you.
calculator Walkthrough Video
Bonde walks you through the calculator step by step, so you know exactly how to use it and what every section means. You can watch this any time you need a refresher on how to adjust your eating plan to fuel your body for the season you're in.
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eating plan worksheets
A printable Daily Eating Plan Worksheet you can fill in and keep in your bag, mapping out your day and tracking what you eat and when. We've also included a Sample Eating Plan so you can see how the system works.
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I've always been drawn to things that live at the intersection of art and science. The things that demand both objectivity and lived experience, and a whole lot of trial and error before you ever truly understand them.
the quick facts:
Meet Bonde
- Bachelor's Degree in Dietetics, Florida State University
- 15+ years studying, applying, and teaching nutrition
- Gym owner working with cheerleaders in the weight room and on the mat daily
- Host of the Bonde On Cheer podcast
My journey with food started as a kid. Doctors wanted to put me on medication for ADHD. My mom decided to change my diet first and see what happened. Gone was free reign over whatever I wanted, and in came lean proteins, healthy fats, fruits, and vegetables. That was the first time I saw food differently. Not as calories, not as punishment or reward, but as information we give our bodies every single day.
That idea fascinated me, and by 14 I was reading about nutrition constantly. But curiosity without guidance can be dangerous. I fell prey to misinformation and developed anorexia, becoming severely malnourished and experiencing firsthand the physical and mental toll of an unhealthy relationship with food. By 16 I had rebuilt my health and a much better approach to eating. One of the hardest periods of my life became the foundation for a lifelong passion.
Cheerleading fits that perfectly.
So does nutrition.
I went on to earn a Bachelor's degree in Dietetics from Florida State University, studying nutrition science, performance nutrition, supplementation, and human physiology. What I learned over the 15 years since is that information was never the problem. The internet is drowning in it. Most people just don't know how to apply it.
I've lived both extremes: the obsession, the confusion, the analysis paralysis, and the cost of chasing perfection. I've also spent years helping athletes build sustainable habits that improve performance without consuming their lives. This system is the culmination of all of it.
Most importantly, this is not another diet book. No meal plans that work for 30 days and then fall apart. No fear mongering around carbs, seed oils, gluten, or whatever nutrition villain is trending this week. What you'll find is a practical framework that teaches you how to think about food, because the goal was never to follow someone else's diet forever. The goal is a relationship with food that supports your health, your performance, and your life for years to come.
the longer story:
Stop guessing. Start fueling to hit.
You need a system that actually fits how you live and how you train, plus the tools to put it to work today.
Get the Fueled to Hit Nutrition Bundle, and start building a relationship with food that lasts longer than any diet ever will.
You don't need another diet. You don't need more willpower.
get the nutrition bundle
medical disclaimer
Always seek the advice of your doctor or other qualified health provider regarding a medical condition.
Never disregard professional medical advice or delay in seeking it because of something you have read in these eBooks. If you think you may have a medical emergency, call 911 or go to the nearest emergency room immediately.
No physician-patient relationship is created by these eBooks or its use. I, nor any contributor to these eBooks, makes any representations, express or implied, with respect to the information provided herein or to its use.
