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The Halloween BOO-tcamp Workout

by | Oct 30, 2019 | Blog, Cheer tips, Fit tips, free

It’s time to get FIT & FESTIVE with the Halloween BOO-tcamp workout!

Today’s total body workout is a sneak peek of the workouts (and fun) you’ll get inside the CHEERFIT Program.

You’ll feel soooo energized after doing this workout you might even scare yourself ~ BOO! Happy Halloween!! 

PS – snap a sweaty selfie or video and TAG us @cheerfittraining of you doing this workout in your HALLOWEEN costume ~ best sweaty selfie in costume will win a $25 gift card to the CHEERFIT Shop!!

 

THE HALLOWEEN BOO-tcamp WORKOUT

QUICK NOTE: This workout is designed for cheerleaders to help you take your skills to the next level. Each exercise is focused on building endurance, stamina and strength to give you the power to go FULL OUT!  Go slow and controlled with each exercise – and most importantly HAVE FUN! Share your results and workout pics with us @cheerfittraining. 

EXERCISE #1: SIDE TO SIDE BURPEE

FOCUS AREA: cardio, power, shoulders, core, and total body

EXERCISE #2: SCISSOR CRUNCHES

FOCUS AREA: core & lower back

EXERCISE #3: PLANK JACK SQUAT

FOCUS AREA: core, shoulders, lower body & cardio

EXERCISE #4: 3 WAY LUNGES

FOCUS AREA: core, quads, hamstrings, & hip flexors

EXERCISE #5: TRICEP DIPS

FOCUS AREA: core & triceps (back of arms)

We can’t wait to see you snap a sweaty selfie or video and TAG us @cheerfittraining of you doing this workout in your HALLOWEEN costume ~ best sweaty selfie in costime will win a $25 gift card to the CHEERFIT Shop!!

There you have it, your sneak peek of one of the 100s of cheer workouts we offer in the CHEERFIT Program! Special Halloween TREAT – join now and get a $5, $10, or $40 giftcard for joining! CLICK HERE and use code BOO~ expires 10/31/19! 

Top 4 Exercises to Boost Endurance & Go Full Out

Top 4 Exercises to Boost Endurance & Go Full Out

by | Sep 26, 2019 | Blog, Cheer tips, Fit tips, free

Competition season is around the corner (woo hoo!!) and it’s time to focus on boosting our stamina and endurance to go FULL OUT! We want to help you give it 110% when you hit the mat!! To help you gear up we created an endurance workout for you! Follow the workout below and TAG us @cheerfittraining in your workout pics!

Now is the time to focus on kicking it up a notch – and here at CHEERFIT we are here to help you every step of the way with weekly cheer workouts, motivation, fit tips, and support! www.cheerfittraining.com/join

 

CHEERFIT ENDURANCE WORKOUT

QUICK NOTE: This workout is designed for cheerleaders to help you take your skills to the next level. Each exercise is focused on building endurance, stamina and strength to give you the power to go FULL OUT!  Go slow and controlled with each exercise – and most importantly HAVE FUN!

Share your results and workout pics with us @cheerfittraining. 

EXERCISE #1: MOUNTAIN CLIMBERS

FOCUS AREA: core, cardio, shoulders, and endurance

EXERCISE #2: BURPEES

FOCUS AREA: power, core, shoulders, total body, and endurance

EXERCISE #3: DONKEY KICKS

FOCUS AREA: core, cardio, shoulders, endruance, legs

EXERCISE #4: REVERSE CRUNCHES

FOCUS AREA: core

So – there you have it, your sneak peek of one of the 100s of cheer workouts we offer in the CHEERFIT Program!

We can’t wait to welcome you to the CHEERFIT fam – togeteher we will strengthen, motivate, and encourage eachother every step of the way! You are going to LOVE what CHEERFIT is all about and we can’t wait for you to join us XoXo.

5 Things You Need to Know for Cheerleading Tryouts

5 Things You Need to Know for Cheerleading Tryouts

by | Apr 23, 2019 | Blog, Cheer tips, Fit tips, free, Parents Corner

Cheer tryouts are around the corner, and while exciting, they can also be a stressful experience – even for the most seasoned cheerleader.  But don’t sweat it, don’t let those nerves get the best of you because I am here to share my top 5 tips to help you rock tryouts with confidence and be the best athlete you can be!

After reading this blog, I bet you’ll feel prepped, ready and ready to make your dream team!

And be sure to read this entire blog – we’ve got a special gift for you after tip #5 😱! 

TIP #1: GO IN WITH CONFIDENCE 

Confidence is key! Confidence plays a huge part in your success as a cheerleader. Keep your head up, make eye contact and, of course, smile! We want you to feel on top of the world and shine like the champ you are!

So how do you remind yourself, “I’m confident, I’ve got this, I am CHEERFIT Strong” . . . with a visual reminder!

  • Grab a hair elastic (a different color than the normal black hair elastic) or get yourself our official #CHEERFITSTRONG Bands (CLICK HERE TO GET YOUR BANDS)
  • Put the bands on your wrist and use this band as a visual reminder
  • Every time you see the band, tell yourself, “I’m confident, I’m CHEERFIT Strong!
  • Wear this band as much as you can – school, practice, privates, hanging with friends – and every time you see the band, remind yourself “I’m CHEERFIT Strong!” 

TIP #2: FOCUS ON THE SKILLS THAT YOU’RE COMFORTABLE DOING – NOT NEW SKILLS THAT YOU’RE NERVOUS ABOUT

Why stress about getting that new skill? Your coaches know what you can do and what you are capable of. When you are over-focused on having to have this 1 new skill you tend to overstress and only think about getting that one skill, which causes you to lose focus on what you CAN DO.

Focus on what you can do and be confident in yourself – you will leave a better impression with the judges and you won’t add additional pressure on yourself during an already stressful situation.

TIP #3: PUMP YOURSELF BEFORE WALKING THROUGH THE DOOR AT TRYOUTS

Be your own cheerleader! 

Pump yourself up the night before tryouts AND definitely before heading into tryouts! We love to listen to fun music, dance like no one’s watching AND do mountain climbers! This exercise is amazing because you can go as fast as you want – release any stress or nerves by doing this exercise. 

As you do the exercise pump yourself up – tell yourself “I’ve got this, I am amazing, I can’t wait for tryouts”. Stand up, shake it off, SMILE, and head into tryouts feeling on top of the world! 

TIP #4: FOCUS ON FITNESS

Say it with me, “fitness build strength and strength builds confidence”! We can not stress enough how important fitness is – both physically and mentally! You want to focus on exercises that will help give you the strength and flexibility to advance your jumps, tumbling, and stunting skills! Start early, have a plan and get your cheer workouts on! 

Here are a few of our favorite cheer exercises to help you rock cheer tryouts. Do each for 10 reps x 3 rounds.

SINGLE LEG DEADLIFT

JUMP SQUATS

TURBO LUNGES 

TIP #5: HAVE A PLAN AND START NOW

The key to success is HAVING A PLAN! And yes, this is exactly why we created the 4 WEEK Tryout Prep Plan for you! It’s jam-packed with all our best tips, tools, cheer workouts, and motivation! With this plan, you will be sure to advance your skills and walk into tryouts with confidence!

Many of us know fitness is important – but how do you know what exercise will help you get your needle, advance your tumbling, and improve power & flexibility in your jumps?

And that’s exactly where our CHEERFIT 4 Week Tryout Prep Plan comes in! Check it out . . . and remember, you need a few weeks before tryouts to start preparing – time to get started! 

 

PS: We want to help you in every way that we can, get a FREE SET OF CHEERFIT STRONG BANDS when you sign up for the Tryout Prep Plan TODAY. CLICK HERE and FREEGIFT. 

The Cheer Mom’s Guide to Tryouts

The Cheer Mom’s Guide to Tryouts

by | Mar 17, 2019 | Blog, Parents Corner

“That famous 1 week in May we all know as the off-season is just around the corner.”

What are your plans for the ‘time off’ from cheer? A short family vacation? Sleeping in on the weekends? Staying FAR AWAY from makeup and hair products? Oh, your daughter is going to the gym every night this week? She has to get that next skill so she can level up at tryouts. There is no rest for the weary in all-star cheer.

Pause, laugh, and then realize that yes, this is what you sound like. This is what we ALL sound like. Crazy isn’t it?

Look I’m not going to give you a “I’m better than that” because I’m not. I was that mom. I AM that mom. I may even start a 12 step program: Cheermoms Anonymous.

After a big disappointment at “team placements” last year (they are not tryouts – everyone makes a team), I was forced to dig deep and look at my own interaction with my daughter and cheer. After dealing with her disappointment I had to get over my own. And while the road is long, I do feel I am on my way and have learned a lot that I would like to share.

TIP 1:  MORE IS NOT BETTER

The gym offers open practices, tumble and stunt classes, tryout clinics and privates every day. This is to accommodate the number of kids at the gym and make it accessible, not because they expect your child to show up every day. In fact, just because your child does not miss a day at the gym does not mean that she has a better chance of moving up to a new team or level.

TIP 2:  HAVE A PLAN

Cheerleading today is not what it used to be! As a mom, it can be frustrating (to say the least) trying to come up with the right words and advice to help your child prepare for tryouts. Even if you used to cheer back in middle school or high school, cheerleading today is NOT  what it was 10 years ago . . . the skills, rules, and athleticism have changed!

So the key is to have a plan!

Know what to do, how to help, and have a weekly plan to help your child build confidence for tryouts. I advise you to schedule a parent coaching call to get some tips from cheer fitness expert, Danielle Donovan! On these calls, Danielle will help you understand what your cheerleader is going through on the mat create a customized action plan to get tryout ready. Click here to schedule a call. 

TIP 2:  TAKE BREAKS

Let kids be kids. The research in youth sports shows that variety of activity, breaks, unstructured play and good old time off are equally beneficial, if not more, than continual training. If you have a month with no mandatory cheer, let your child go 1-2 times a week and use the other days to try something new, hang out as a family or even go on a short trip.

TIP 3:  BE A PARENT, NOT A COACH

There is nothing that your child wants more than your love and praise. Give them praise, lots of it. Comfort them when it doesn’t go their way. Don’t meet your child in the gym parking lot with 15 minutes of videos from her class to critique. Let her tell you what was a win, and what she may want to work on more.

TIP 4:  PERFECTION, NOT PROGRESSION.

This is not the time of year to cram in as many new skills as you can before evaluations. That creates undue pressure and stress for your athlete as well as for you. Help your child set some goals so that she may walk into placements confident in the skills she has and feeling comfortable about showing off. 

You can check out the CHEERFIT workouts – a great way to build strength, confidence, and get tryout ready! 

Remember why our children participate in cheer – to be a part of a team, to gain physical skills, mental endurance and confidence, and to have fun. My daughter’s coach said, “It’s not tryouts, it’s team placements. Remember she is not trying out for a team she is being evaluated to be placed on any team in the gym.”

Set goals and work toward them but also realize that team placement does not measure her ability to succeed in this sport.

DR. BLAIR GREEN PT, DPT, OCS

is a physical therapist and owner of Catalyst Physical Therapy in Atlanta, GA.  She is also the mom of CHEERFIT Ambassador Leah, who cheers for the Stingray Allstars. When she’s not busy taking care of Leah and her older brother, she keeps herself fit through Pilates, running, and OrangeTheory Fitness. Secret: she has been caught a time or two sneaking in a CHEERFIT Challenge. 

Loving these exercises and that CHEERFIT STRONG feeling? Sign up for the newsletter and we’ll send you weekly workouts, motivation – woot woot! 

Do’s and Don’ts for Parents and Coaches

Do’s and Don’ts for Parents and Coaches

by | Mar 15, 2019 | Blog, free, Parents Corner

To say the least, cheerleading practice can be overwhelming for parents as well as coaches. I am both a parent and a coach. Who better to give you tips than someone who functions in both roles? There are some things that only parents may understand, and some only coaches may understand.

Here are a few Do’s and Don’ts to help us all coexist during practice:

FOR PARENTS

DO:

Allow the coaches to coach. Whether practice is closed or open, allow the coaches to do their job without interruptions. Nothing is more unnerving than a parent yelling corrections during their child’s practice. Athletes may get confused if you’re shouting corrections and giving instructions louder than the coach. Athletes may also find it distracting to have parents sitting in on a practice. Coaches may not always do things the way you may think they should, but every coach has a method that works for them.

“Trust them and their process.”

DON’T:

Skip out on practices. Cheerleading is a team sport, and all members are needed for the team to have an effective and productive practice. Emergencies and interruptions to schedules happen, but try not to miss unless it is absolutely necessary.

“Encourage your athlete to be physically present in mind and spirit and to practice with a purpose.”

FOR COACHES

DO: 

Come to every practice prepared. I recommend having a written plan in hand. This not only will help you stay focused; but it can also help you critique and measure your goals and progress. I have a notebook where I keep my plans and goals for each of my teams. It truly is my handy dandy notebook, and I “never leave home without it.” Athletes feed off their coach, their preparedness, and execution.

“Being prepared will help you and your team stay on task and have an effective practice.”

Also…

Make each practice an enjoyable experience. I’m in no way saying throw discipline, high expectations, and skill progression out the window. I am saying change it up according to the age and skill level. My mini’s love freeze dance. After a rough practice, I allow them to play freeze dance before leaving. My older teams enjoy having me practice with them or demonstrate for them. I also enlist the help of my parents. The dads seem to enjoy basing for their daughters, and the mothers love being a part of parent routines. I want each girl to enjoy coming to practice and leave with a smile.

“It’s a challenge, but it can be accomplished with creative thinking and planning.”

DON’T:

Disregard your parents’ concerns. Allow a time outside of practice when you are available to speak with parents to answer questions or address concerns that they may have about their child’s progress. Be up front and honest about your expectations and assessments. Most parents don’t go home and study cheerleading rules and practice procedures. We need the coach to help parents understand why there is such a thing as skill progression. “Why can’t my athlete just learn a backhand spring even though she can’t do a handstand just yet?”

“Parents will find it easier to trust you as coach if you address their concerns and you keep an open line of communication.”

COACH KELLI MARIN

Is owner and head coach Spirit Enhancers All Stars located in Portsmouth Va. Coach Kelli has been coaching for 17 years and gym owner for 11. She has received the “30 Under 30” coach of the year award awarded by Cheer ltd., top finalist for Ameri Cheer Coach of Year and 2016 choreography award recipient awarded by Eastern Cheer and Dance.

Loving these exercises and that CHEERFIT STRONG feeling? Sign up for the newsletter and we’ll send you weekly workouts, motivation – woot woot! 

Madison Dorph

Madison Dorph

by | Dec 1, 2018 | Ambassador, Blog

“Earn the Trophy at the Gym and Pick it Up at the Competition”

CHEERFIT AMBASSADOR FEATURE: MADISON DORPH

The CHEERFIT ambassador community is filled with leaders and motivators who all share a passion for fitness, love for cheering and drive to help inspire others.

Our ambassadors share with us their personal stories and obstacles they overcome along the way. We have an amazing community of athletes who fuel their passion and determination with the CHEERFIT lifestyle.

CAN YOU SHARE WITH US A LITTLE BIT ABOUT YOUR JOURNEY AND HOW YOU GOT TO WHERE YOU ARE TODAY?

Friday, February 24, 2017, Madison was at a tumble clinic at her gym with the one and only tumble doctor (Alvin Davis). It was her first season of cheer and she was motivated as ever to get her back handspring. The night was going great until the last 5 minutes of the clinic. Out of the blue you heard a scream and she was coming up from the floor holding her arm. We knew right away it was broken but didn’t know how bad. We went to the ER and found out both her ulna and radius were broken. Thankfully the doctors were great and was able to snap her arm back into place and no surgery was needed!

The NEXT day she was back in the SAME tumble clinic to come watch. She told Alvin she’d be back and to watch out for her. For the rest of the season she went to every. single. practice and competition. She became Coach Madison. She worked out and stretched as much as possible, not letting a broken arm stop her.

April 13th she got her cast off and May 6th she was back on the mat competing in the last competition of the season.

She had to work and build up ALL her strength again. She worked day and night to get even better than she was before she broke her arm.

She had to work and build up ALL her strength again. She worked day and night to get even better than she was before she broke her arm. She became a member of the Residents program with the Tumble Doctor. 4 hours of practice for 10 weeks straight. Not once did she say she couldn’t do something.

October 21st 2017 She accomplished her first goal! She built up enough strength and technique to do her back handspring on the tumble track all by herself. Some may see it as small victories but for her situation it was HUGE! Next was the floor! She continued to work day in and day out to keep building up the muscle needed to keep her tumbling moving forward!

February 3rd and 4th 2018 she finally had the technique and strength to throw her handsprings (standing and running) on the floor. That day was one of the best days of her life!

Now she continues to work on building strength so she can perfect her handsprings and work on the next skills to come her way!

– CHEERFIT Ambassador Madison Dorph

WHAT ARE SOME OF YOUR ACCOMPLISHMENTS?:

Overcoming an injury
Being apart of the Residents program

HOW HAS BEING AN AMBASSADOR HELPED YOU REACH YOUR GOALS?

I have learned to never give up. I have learned that even when your day is not going as planned someone may have it worse than you do. If you want to accomplish your goals then you need to put forth the effort. Don’t sit around and say I can’t. Get up and do it!

WHAT IS YOUR FAVORITE PART ABOUT BEING A CHEERFIT AMBASSADOR?

I love the motivation it gives me to work out. Working out now isn’t just about doing to exercises. It’s about having fun while you do them and helping other achieve their goal as well!

WHAT WOULD YOU LIKE TO TELL OTHER PEOPLE WHO WANT TO BECOME A CHEERFIT AMBASSADOR?

Do it! Don’t sit around and think about “what if I did it” I’m here for you and can help you and walk you through everything! Having a buddy to do it with is easier than doing it alone! Being a leader and motivator is such a great feeling! I love to see people succeed and can’t wait to keep succeeding myself

WHAT ARE 3 THINGS ALWAYS IN YOUR CHEER BAG?

Makeup, water, bows

FAVORITE SONG TO JAM OUT TO DURING A SWEAT SESH:

Disney songs

WHAT IS YOUR FAVORITE EXERCISE?

Inchworm push-ups / leg lifts and in and out crunches

FAVORITE QUOTE:

“Earn the trophy at the gym and pick it up at the competition”

ANY FUN FACTS, SOMETHING INTERESTING, OR ANYTHING ELSE YOU WANT TO SHARE?

I have a little sister who is 4 and also in cheer.
I have two dogs, Penny the chihuahua and Otis the french bulldog.
I am also an all star dancer.
I’m at the gym 5 out of the 7 nights of the week.

Thank you so much for sharing your amazing story! You are so inspiring and we are so proud that you have joined the CHEERFIT family! We look forward to following your amazing journey and hope you continue to stay healthy, fit, strong, and powerful in all you do!

#CHEERFITSTRONG

Stay FIT <3,

your CHEERFIT team

Loving these fit tips and motivation? Become a CHEERFIT Ambassador and get instant access to the CHEERFIT Ambassador Club, exclusive content, CHEERFIT updates, and ambassador-only giveaways. Start your journey today!