Heather Gidusko, former NFL cheerleader and founder of Sweat Like A Girl, reflects on the journey that led to writing her book Girl with a Game Plan. Gidusko shares what readers can expect from the book and explains how she implements its game plan methodology in her everyday life, from “The Morning Warm-Up” to “The Evening Cool-Down” and showing up as a Player, Fan and Cheerleader.
Describe your personal philosophy when it comes to overall wellness!
Love yourself fully! When you love yourself, you will want to make healthier choices in life. You will choose to make exercise, eating healthy and mindfulness part of your lifestyle.
How did your fitness journey begin?
At birth! Honestly, I can't remember a time when I didn't enjoy moving my body. I was lucky enough to have parents who valued physical fitness and taught me to not only value it but also enjoy it.
In what ways did your time as an NFL Philadelphia Eagles cheerleader affect your approach to fitness and wellness?
Working in a high-level organization demanded that I show up to all events with a healthy, energetic and physically fit appearance. I realized quickly that results like those could only be achieved by creating a strong work ethic, which taught me to have fierce dedication, consistency and confidence in my abilities. When you are functioning and performing at an elite level, you must make all pillars of wellness a priority: fitness, fuel and mindfulness.
Tell us about the journey of founding Sweat Like A Girl in Nazareth. What did you love about the brand and the gym's impact?
In 2011, I created a beautiful space for women of all ages, shapes and cultural backgrounds to come together and move their bodies, free from judgment. I loved that Sweat Like A Girl became known as the “go-to” place, for not only a great workout, but also for its strong sense of community and friendship. It was a very special fitness studio that transformed the lives of many women who walked through those doors and I am forever grateful for the opportunity to have served so many amazing women of the Lehigh Valley.
What motivated you to write Girl with a Game Plan?
Well, after suffering losses like many others in the year of 2020, I chose to close my amazing gym in 2021. I unknowingly put myself on the bench of life—I had allowed fear and self-doubt to win. Over the course of the next year, I slowly leaned back into those quiet whispers of my heart. I had no idea how to write and publish a book, I just knew that this “game plan methodology” was given to me and it was my responsibility to get it out into the world. And through the writing of my book, it allowed me to get off the bench and shine like a Superstar once again!
What can readers expect to find inside the book?
Themselves. My book is not one to read and then set on the shelf; it is meant to be consumed. Through my personal stories, guidance and pep talks I hope to inspire the reader to do the hard internal work that is necessary for personal growth. Upon completion the reader will be a “girl with a game plan.”
What is the biggest thing you hope readers take away from it?
That life is a series of wins and losses. Setbacks will occur in life but, when we have a game plan in place, we can use those setbacks as setups for redirection.
Describe your morning routine. Is there anything you simply can't start your day without?
I start my day with “The Morning Warm-Up,” which I describe in my book. Taking on the role of the Player, I visualize myself achieving my goals; as the Fan, I express gratitude for my life; as the Cheerleader I recite meaningful affirmations, and I also play defense to any Opponents, a.k.a. self-defeating thoughts or fears. This small practice helps me begin the day with love, faith and good vibes.
...we can use those setbacks as setups for redirection.
How about your nighttime routine?
I finish my day with “The Evening Cool-Down,” which is the role of the referee. I take some time to reflect on how my day played out and I give myself a Win if I accomplished everything I had on my plan, or a Loss if I fell short. In the event I earn a loss, I call it a “learning loss,” meaning that I reflect on what circumstances came up to prevent me from playing out what I was hoping to accomplish.
What are a few healthy habits you try to practice throughout the day?
I have to focus on drinking water. I love my coffee, so I have to be diligent in filling up my water and finishing it by the evening! When I have a day with a lot of computer work or Zoom calls, I elevate my laptop so I can stand up instead of sitting. And I also like to take my crazy dog, Koda, on walks around the neighborhood.
What is your preferred exercise routine?
I still love to lead others in group fitness while I myself am working out alongside them. I start each morning coaching virtual strength and conditioning workouts. I also enjoy teaching my signature workout SHINE at various events and locations around the Valley.
What's your favorite meal to make at home?
I love making my lunches! One of my favorites is my sweet potato bowl: half of a sweet potato mashed up with a heaping amount of fresh spinach, cherry tomatoes, black beans or a black bean burger, with sprouts, green verde salsa and half of an avocado. I mix it all up like it is a party in my bowl!
What are your favorite eateries and restaurants to visit in the Lehigh Valley for a good meal? What do you order?
I love Green Vida in Forks Township. The veggie hummus wrap and their sweet green salad are so good—and good for you! I also enjoy the guac and chips at Urbano in Bethlehem. And I love the lattes at The Joint in Bethlehem!
What's something that you love to indulge in?
Aw Shucks corn on the cob at Musikfest! And fun shoes!
Where are some of your favorite places to visit in the Valley?
My husband and my three kids have enjoyed going on family walks in Jacobsburg State Park. We have many memories of walking our dogs on those trails and took many pictures of my three kids growing up over the years on our family hikes.
How do you relieve stress?
I take time to do breathwork in moments of stress. I also have made meditation part of my weekly game plan. For as high energy as I am, I also really enjoy slowing down and bringing a calm and peaceful awareness to my being.
How do you stay motivated?
By leaning into my gifts and talents and using them to inspire others to feel great. When we can attach our actions to how it will inspire someone else, it allows us to find that motivation so much easier. Additionally, I try to surround myself with what I refer to in my book as assistant coaches, who provide me with mental fuel and positive psychology to keep moving forward in the direction of my dreams! These include podcasts, books and real-life coaches too.
Who is someone you look up to?
I look up to my parents. They are both still very committed to maintaining an active lifestyle and making daily choices that increase their health span. They also have provided me with a great foundation for leading with love in my life.
Published as “Living Well With” in the May 2024 edition of Lehigh Valley Style magazine.
