The 6 Secrets to a Strong Core & Cheer Abs

The 6 Secrets to a Strong Core & Cheer Abs

Are you ready for my ultimate cheer fitness tip??

TIP #1: LESS IS MORE!

That’s right, this insider secret will save your cheerleader so much time! No more wasting precious time doing crunch after crunch after crunch! Say it with us, less IS more!

To sculpt those cheer abs and strengthen your core, do each exercise for ONLY 10 reps! I want you to go super S-L-O-W through each exercise. I promise, less is more and by going slowly through each movement you will feel those muscles working and get in an insanely better workout!

TIP #2: DO CORE EXERCISES – NOT CRUNCHES

Instead of doing crunch after crunch (which only works your upper abdominals) you want to instead focus on CORE STRENGTHENING exercises that work your entire abdominal area.

This will help your cheerleader gain body control, strength, and stability.

TIP #3: OUR FAVORITE CORE EXERCISE

OBLIQUE TWISTS


Why this exercise is awesome: it works it ALL – core, obliques, body control, balance, and stability!

TIP #4: ANOTHER FAVORITE CORE EXERCISE

LEG LIFTS


Why this exercise is awesome: This exercise again works your entire core and gives your cheerleader the strength she needs to build a strong core ..aka the foundation of every cheer skill!

TIP #5: THE GOLDEN RULE

Your core comes first!!! If you want to build strength in ANYTHING, you NEED to focus on your core strength! Parents, we suggest doing these exercises with your cheerleader to help inspire them, and hey you’ll get in a great workout too! Say it with us, win- WIN!

TIP #6: SWITCH IT UP

You want to be switching up your workout routine and incorporating different core exercises so that your athlete does not hit a plateau and nor get bored.

Need some help coming up with new workouts and exercise plans each week?

Join us to become a CHEERFIT Ambassador!

As an Ambassador you and your cheerleader will get access to hundreds of cheer workouts, fit tips, motivation, have a community to encourage you along the way AND get in on special perks like meet-ups, giveaways, media features and more!

As an Ambassador you and your cheerleader will get access to hundreds of cheer workouts, fit tips, motivation, have a community to encourage you along the way AND get in on special perks like meet-ups, giveaways, media features and more!

LEARN MORE

And there you have it, The 6 Secrets to a Strong Core & Cheer Abs in 3,2,1…GO! Let me know your favorite tip, and share your fitness tips in the comments below!

DANIELLE DONOVAN

is the go-to fitness expert for the cheerleading industry and founder of CHEERFIT (www.cheerfittraining.com). Danielle holds national fitness certifications through the American Council on Exercise and specializes in sports conditioning, youth fitness, and group fitness as it pertains specifically to cheerleaders. Danielle has been featured on NBC,Inside Cheerleading Magazine, FITNESS Magazine, Livestrong, Yahoo Beauty, NY Post, American Cheerleader Magazine and more. Through fitness, Danielle focuses on helping cheerleaders build the confidence, strength, and flexibility they need to reach their goals and prevent injury.

How to make Confidence your Super Power

How to make Confidence your Super Power

Self confidence is a super power. Once you start believing in yourself, magic starts happening.”Confidence plays a huge role in all aspects of cheerleading. I have always believed that cheerleading is 25% physical and 75% mental. Here are some tips I have to help you stay confident.

PRACTICE BEFORE PRACTICE


As many of you know, I have been battling a mental block for about two years and still am today. Just like in everyday life, we have good and bad practices as cheerleaders. It is so easy for me to get in my head after just one skill goes wrong. One of the things my coach tells me is that you physically cannot forget how to do a skill in a day or even a week. The first time is always the hardest, get it out of the way and you will be fine! One thing that helps me is coming in early to throw a few passes before practice. This gives me time to warm myself up slowly and get my nerves out.

STOP COMPARING


One of the top tips I can give you is to stop comparing yourself to others. Everyone learns at a different pace. It is easy to get discouraged when you see your teammates working on a harder skill than you. You have to remember that a team is like a puzzle. Everyone has different strengths and brings something special to the team!

STAY POSITIVE


Positivity is key! I am my biggest critic in everything I do. This can be a little bit of a problem when it comes to cheer. Not every skill you throw is going to be perfect and that is ok. Part of the learning process as an athlete is making mistakes. You cannot let the fear of failure hold you back. Take a deep breath inhale confidence, exhale doubt and go for it! Chances are you don’t give yourself enough credit, the only one holding you back is you.

Ever since I became a CHEERFIT ambassador, the support from Danielle and my CHEERFIT family has been endless! Connecting with athletes that are going through the same thing that I am has been so helpful to me. Just knowing that you are not alone on this journey and that other cheerleaders have experienced the same thing and come out stronger is so amazing! One of the biggest lessons I have learned through my years of cheerleading is that confidence fuels dreams. Once you believe in yourself and your skills, anything is possible!

Ready to make this season the best, most confident yet? Join us and become a CHEERFIT Ambassador!

BELLE FABIAN

I am sixteen years old and live in Charlotte, North Carolina. I am going on my seventh year as a competitive cheerleader and cheer at Cheer Extreme Charlotte.

Cheerleading… Not Just A Sport, A Lifestyle!

Cheerleading… Not Just A Sport, A Lifestyle!

The back of one of my favorite team t-shirts says, “Cheerleading…not just a sport, a lifestyle”. It’s probably the most accurate sentence about cheerleading I’ve ever come across. Cheerleading originates in collective spirit and passion demonstrated by an ever-changing, heterogeneous group of people who gathered around sporting events. (more…)

Top 5 Ideas to Pump Up Your Team for Summit

Top 5 Ideas to Pump Up Your Team for Summit

The team earned that coveted bid and everyone is jumping up and down for joy! The excitement is overwhelming… coaches start thinking about new additions to the routine, athletes are dreaming of both Mickey as well as winning that ring and parents want to know how they can help.

Answer…..team gifts and spirit!

Going to Disney World for Summit is an EXPERIENCE and the athletes are sure to make memories that will last a lifetime. Teams will be decked out in lots of Summit gear showing off their gym spirit and their accomplishment of making it to the Summit.

Here are the top 5 ideas for great ways to pump up the team and get them ready.

1. SPIRIT PARTIES

Think of a cute idea and play off the theme. We’ve done root beer floats after practice, “We’re Rootin’ for You. Absolutely inexpensive and made the point that we support them 100% and know how hard they are working.

2. PICK ME UPS

We all know the pressure gets intense as the Summit practices continue. Consider giving out small pick me ups to lift the athlete’s spirits after those hard, grueling practices. Nothing big or expensive but it let’s them know everyone is in this together. We love the #CHEERFITSTRONG bands as a reminder to our athletes that they are confident, strong, and can accomplish anything they set their mind to! 

3.T-SHIRTS & TANK TOPS

 Florida is HOT! Team tanks are always a hit and a great easy way to commemorate the experience as well as make your team stand out. Lots of cute ideas on Pinterest and whether you focus on Summit or sporting your team name, it definitely bonds your athletes.

4. TRAVEL ITEMS

Teams come from all over including internationally to compete at the Summit so think about toothbrush holders, baggage tags, toiletry bags, uniform bags, etc. These gifts will not only promote spirit but come in very useful.

5. PARK NECESSITIES

The athletes are bound to want to join in on the park fun so you might want to consider giving athletes items that they will NEED during park days. Items like fanny packs, drawstring bags, handheld fans, visors and sunglasses work great as spirit gifts.

The most important thing is to HAVE FUN, cherish the moments and make lots of memories!

SALLY PAZ

Sally Paz is proud mom of Ava. While her “real” job is in educational administration, she spends a huge amount of her time doing the crazy cheer mom thing. Since 2015 when Ava began All-Star Cheer, she has been team mom for two years and a member of the Executive Board of the APEX Booster Club for one year. This year Ava will be competing at Summit in the Senior Coed 4.2 and the International Junior 3.

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

Leading Your Team

Leading Your Team

Whether you’re the team captain, co-captain, or a senior on your cheer team, you’re looked at as a leader in your teammates eyes. They look to go you when stunts don’t hit, when routines aren’t sharp, when cheers aren’t right and pretty much everything else.  You are the go-to girl/guy when it comes to what’s best for the team.

 

So how do you take on all that pressure and still be the best cheerleader and teammate you can be? Here’s a few tips!

 

First of all, be a role model. Be the cheerleader you’d want as your role model, and the kind of teammate you would want to have. Show up on time, know your cheers and chants, be respectful to your teammates and coaches. As a leader just remember, YOU have to be the example!

Second, you need to keep energy levels high. Coaches and teammates are going to look to you when it’s time practice and perform. From the minute you start stretching at practice, to the last second on the competition floor, you need to be excited and confident in your team. When you’re energy is up, it rubs off on everyone else around. Get excited because you do the best sport in the entire world!

 

You of course will need to be responsible and dependable. You need to keep up to date with all information. Practice locations, competition dates, which uniform you’re wearing that day and what forms need turned in. You want to keep your squad on track, so YOU need to stay on track. Get a journal or planner, write down dates and times. Send out texts once or twice a week with reminders. Your teammates are going to ask YOU the questions, so you must be prepared with answers.

 

As a leader it’s so crucial that you never treat your teammates as less than yourself. When we get into leadership roles we tend to think we are better than other people just because we hold a certain authoritative role. No cheerleading team is made up of one person, and one person can’t perform an entire routine. Each member of your team is there for a reason, and is a necessary part of the puzzle. Don’t treat anyone like they’re not as good as you; they made the same team you’re on, and you need them perform your team duties for the year. Treat EVERYONE with respect.

 

I know this isn’t the easiest job, but just remember you were picked for a reason. Stick to these few tips and tricks and you’ll be sure not to fail. Stay confident in yourself and your team, and everything will run smoothly!

Want to be a leader and empower others through your cheer & fitness journey?  Become a CHEERFIT Ambassador and get instant access to the CHEERFIT Ambassador Club, exclusive content, CHEERFIT updates and ambassador-only giveaways!

SAMMIE

Sammie Litten is University of Central Florida cheerleading alumni living and working in Orlando. She continues to spread her love and passion for cheer every day. She has been a cheerleader since the young age of 4 and enjoys many aspects of cheerleading such as co-ed partner stunting, game day cheers, working out, and doing her game day hair and makeup. Her favorite cheer memory is cheering on her Knights in Ireland against Penn State. 

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How to Prep for Cheer Camp

How to Prep for Cheer Camp

Cheer camp is an exciting time for an athlete whether you’re a seasoned veteran or a first-year on the squad. It’s about team bonding, learning, hard work, and most importantly having FUN!

Although, the fun can come to a screeching halt if you’re not prepared. These are some tips and tools you can use to make sure you’re that you stand out at camp this year!

 

As an athlete you know that you won’t be good at whatever sport it is you do if you don’t what? Practice, practice, practice! This is true when you’re preparing for camp. Just because tryouts are over doesn’t mean that your work is done…it’s only just begun! You should be working every day to make sure you’re in tip top shape for camp. By working every day this includes three main things: physical training, nutritional training, and emotional training. Let’s break these down…

 

Physical preparation:

Before camp you need to make sure you’re doing some sort of conditioning. That means adding running, tumbling, and stunting into your weekly schedule. Get a group of friends together and work on your stunting a couple days a week or practice your tumbling at your cheer gym every Tuesday and Thursday night. Be sure to work out in between so you build up stamina. Camp is a non-stop event for cheerleaders and you need to make sure you can keep up with everyone. And one of the biggest tips I can give is to practice your game day routines! Know ALL of your motions, practice your facial expressions and know every single dance move. You don’t want to be the one that missed the high-V in the fight song, how embarrassing! You’ll basically be stunting, tumbling, cheering, and moving 99% of the day so you need to be conditioning and building up your stamina every single day!

Nutritional preparation:

Like I said, camp is a 24-hour job so there’s no time to be tired or sluggish. To avoid an energy bust start eating a little bit better a few weeks before camp. Skip the McDonald’s runs (ugh, can’t believe I’m saying that I know) and choose something a little more nutritional like fish or some whole grain pasta. White meat chicken and vegetables is one of my favorite meals and is great for you! Getting the right kinds of sugars and nutrients in your body will help keep you energized and ready to take on each day of camp!

Mental Preparation:

You need to be mentally prepared for the week/weekend that’s ahead of you. You’re going to be critiqued by staff members, your coaches, and teammates which can take a toll on you. Remember, the pressure is on for your coaches as well so they’ll probably be cracking down on your motions and performance so they look like the best coach there. Clear your head, and be ready to work hard. Having a good, positive attitude going into camp will only make your experience that much better!

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!

Sammie

Sammie Litten is University of Central Florida cheerleading alumni living and working in Orlando. She continues to spread her love and passion for cheer every day. She has been a cheerleader since the young age of 4 and enjoys many aspects of cheerleading such as co-ed partner stunting, game day cheers, working out, and doing her game day hair and makeup. Her favorite cheer memory is cheering on her Knights in Ireland against Penn State.

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