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 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.

Stay in the loop with all things Sammie:

Eating For Practice

Eating For Practice

Hey team!

We’ve noticed that you have lots of questions about how to best maintain that healthy, active lifestyle that you embrace and share with your friends in the cheerFIT community. Today, it’s easy to get overwhelmed with all the different, even conflicting answers you can find to seemingly simple questions on the internet, such as “How can I eat to maximize my performance?”, or “Do I really need a rest day, and does active rest count?”. Each month, I’ll be weeding through research evidence and giving you the facts straight from the scientists’ work itself – both what you want to hear and maybe what you don’t – for questions asked by you, our incredible cheerFIT ambassadors and parents!

This month, you asked: What should I eat before and after practice?

The truth is, there is no one right way to eat before or after practice. The relationship between how you fuel yourself and exercise depends on many different factors, such as 1) the type of exercise (e.g. endurance training versus high intensity or cardio training) both the day of and during the next planned physical activity period, 2) the time of day, and 3) your own biology (e.g. if you have any health conditions that require a special diet). You will learn what works for you over time and by trying new ideas.  While figuring it out, try following some of the following rules supported by research:

Eat your fruits, vegetables and legumes. Your muscles use glycogen as a fuel source, and although your muscles can replenish a small amount of glycogen used by? themselves, they need your help. Carbohydrates contain glucose, which is used to produce glycogen. Carbohydrates before a workout help to ensure that glycogen is readily available for your muscles. Carbohydrates after your workout replenish the glycogen spent to keep your muscles going. Unrefined carbohydrates, both simple and complex (for quick and sustained release of energy), are your best choice – so fruits, vegetables and legumes are great! What’s more, fruits and vegetables contain vitamins, nutrients, fiber and antioxidants (depending on the fruit/vegetable) that your body needs for a variety of processes.

Make friends with carbohydrates. Carbohydrates are your friend, and they go great with protein for some double-duty muscle care. A large amount of carbohydrates is required to replenish glycogen stores – this amount is likely more than you can reasonably eat. At the same time as replenishing glycogen stores, you also want to support the building of muscle-protein. As such, pairing carbohydrates with protein in the hours immediately after practice can help you do both! As always, pick lean proteins! You can also eat protein throughout the day to promote muscle-protein building all day long. Since most of you have high intensity training sessions consecutively or on consecutive days – between cheer practice, tumbling practice and conditioning sessions (not to mention those cheerFIT challenges!) – it’s important to know that eating carbohydrates and protein during early recovery has been shown to help your performance during the next activity session.

Drink your water! But you know that already 🙂

Don’t forget electrolytes! While you hydrate, also focus on getting in electrolytes to fend off muscle cramps or soreness. This can be in liquids like rooibos teas, or in those fruits and vegetables you are eating (for example: bananas are a prime example of a great source of potassium). Be cautious of many highly-advertised sports drinks, as they can be high in refined sugar.

References available upon request.

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!


Brieanne is a former cheerleader, sprinter and football player who is currently completing her PhD in Population Health at the University of Ottawa in Ontario, Canada. A ‘scientist-in-training’, Brieanne has a public health and epidemiology background, and extensive research experience. Brieanne will be putting her research and knowledge translation skills to work to find good, scientific evidence to answer your questions about health and fitness. Today she stays fit through a combination of weight lifting, sprint training, HIIT, pilates, yoga, and most outdoor sports (e.g. running, hiking, skiing, climbing), depending on what the weather is like!

10 Simple Ways to Instantly Lift Your Spirits!

10 Simple Ways to Instantly Lift Your Spirits!

While we like to be on point 100% of the time, once in a while we feel stuck or challenged with a situation that brings us down. The cheerFIT team has put together a list of our 10 favorite, easy and natural mood-boosters to pick us up and remind us that there are so many great things around us to be thankful for!

  1. Call or visit a friend 

Feeling extra stressed with life right now? A cheerFIT favorite remedy feeling overwhelmed is taking a moment to call a best friend. It’s great to catch up on life and share what’s going on – your mood and energy will instantly change for the better! -Sometimes we need to get some perspective from our closest, best friends to help us stay motivated and remember why we started in the first place!

  1. Pamper yourself 

Let’s face it – we all need a little “me” time once in a while. Maybe you’ve had a hard day or finally conquered that goal you’ve been working on for months – don’t forget to reward yourself! Have a little DIY night with a homemade face mask or bubble bath, and finish the experience with a fresh smoothie or cup of green tea. Add a little ambience with some pretty spa music for total relaxation!

  1. Buy some fresh flowers 

A fresh bouquet of flowers creates a happy addition to any room. Pick up a few sunflowers and put them in a vase in the room you spend the most time in. Sunflowers are known to symbolize long life, happiness and good luck – not to mention their pretty golden color instantly brightens up a room!

  1. Exercise!

This is a no-brainer, especially for you fitness fanatics! Pop in your cheerFIT bootcamp vid or try your favorite cheerFIT challenge (share your results for a little recognition!) Working out naturally boosts your mood and confidence, keeping you looking and feeling amazing!

  1. Put away your technology 

Take a few hours away from your cell phone, iPad, TV, computer, video game, or anything that distracts you from the real world. Step outside and go for a walk or have a face-to-face talk with people in your family. While having access to technology has become a part of our every day life and connects us to the world, sometimes we forget to make time for the people right in front of us with no distractions.

  1. Daydream!

After a busy day of running around, sometimes you’re left feeling overwhelmed and clouded within your thoughts. Take a second to drop everything, close your eyes and sit quietly for a few minutes . . .take the opportunity to think about your day or your week. If you really don’t have time during the day, do this just before bed to clear your mind of any worries and remind yourself of what you accomplished thus far and where you strive to be!

  1. Compliment a stranger 

Doesn’t it feel great when someone says something nice to you? Do the same for someone totally random! Compliment their outfit, hair or positive attitude – I promise you’ll not only make them feel great, but you too will feel happy you took the time to let them know you care.

  1. Donate to a charity or someone in need

We have many blessings in life we often overlook, and some others may not be so fortunate. Go through some of your stuff or good condition clothes that you don’t use anymore and donate them to your favorite charity or to a friend in need. It’s the best feeling when you know you can help others and bring a little happiness to their life.

  1. Spend time with your pet 

Animals love us unconditionally, no matter what mood we are in or what we look like! Unwinding and spending quality time with your beloved fur baby is a great way to relieve anxiety – pup kisses are included for an extra bonus pick-me-up, free of charge J

  1. Volunteer 

Look on Facebook or online for volunteer opportunities in your area. Many animal shelters or homes for children look for volunteers to aid a helping hand – you will brighten up someone else’s day along with your own, which is a total win-win! Plus, it’s a great way to give back to your community and you can add to your resume or portfolio! Perspective schools or scholarship programs love to see community involvement.


Have something great you’d like to share that lifts your spirits? Leave a comment below! 🙂


Your community motivator,


Do you want to share your story and be surrounded by a group of leaders and motivators – just like you! We invite you to apply to become a CHEERFIT Ambassador.


Christina was a cheerleader all throughout high school, participating in a few competitions during her time there. She has a passion for the fashion industry and graduated from the Fashion Institute of Technology in NYC, with years of experience in retail, visual merchandising and styling. In addition to her love of the cheer sport, some of her other favorite things are creative writing, dancing, pilates, green tea, and spending time with her dog Jersey and cat Savannah! She is currently living in South Korea with her military husband, spreading the cheerFIT lifestyle overseas!

Top 6 Qualities of the Ideal cheerFIT Ambassador

Top 6 Qualities of the Ideal cheerFIT Ambassador

So…you got accepted to become a cheerFIT ambassador – congratulations! You are on your way to opening up a whirlwind of opportunities for yourself and getting even more recognition within the cheer community. As exciting as it is, some of you may also be a little confused about what it really means to be a cheerFIT ambassador.


I took some time to chat with your biggest fan and ultimate motivator, cheerFIT founder and CEO, Danielle! She is the vision behind the brand and she shared with me the 6 most important qualities and steps to fulfill your role as a cheerFIT ambassador: 



Every outstanding achievement or milestone in your life has brought you to here and now. Your hard work pays off and you are the inspiration for others to join the cheerFIT movement. Get your team and other teams involved in the cheerFIT training programs and show them how they too can elevate their current cheer fitness regimen with cheerFIT. A team that sweats together – wins together. Practice what you preach and get others excited about cheerFIT too! Bring the cheerFIT workout programs to your team!

Here’s how . . .

  • If you haven’t already, check out the team strength and conditioning plans: www.cheerfittraining.com/teams
  • Send us the contact info for your coaches . . .we will reach out and set up a program!
  • Proudly tell your coaches that you are a cheerFIT ambassador! Let them know what cheerFIT is how the workouts will enhance your team training!



The best leaders are passionate in what they do and how they do it. Your energy and positive vibes are an inspiration to others – it shows in your performance and presence in person and online. Sharing that passion and enthusiasm with your community, team and coaches will help you motivate your team to become more productive. Your ultimate goal is for others to get other excited about cheer fitness and demonstrate that same energy and passion!
Be a great communicator! 


Knowing how to communicate effectively in order to motivate and encourage others is very important when you’re a leader. The best ambassadors get involved! Spread the word about cheerFIT in person to friends, family and acquaintances! Regularly commenting on posts or sharing updates will encourage interaction, not to mention totally boost your confidence – go you! Getting your cheerFIT workout on? Post your favorite one! Know a friend that would be an awesome ambassador? Tag her in posts and share the fun! Spread the awareness that with cheerFIT, you are getting fit and building strength in your body and mind. Use communication online and offline to make friends with an awesome community and network of fitness professionals.



Love a good challenge? Participation in the cheerFIT challenges is important! New ambassadors are added to the community every week – sometimes we can all be a little shy sharing our results, skills or commenting when we are joining something new. Set the tone and show off your skills with the cheerFIT challenges! Learn more about how you can participate: www.cheerfittraining.com/challenge



Being an ambassador is a big deal! Letting people know you are a cheerFIT ambassador is important to you! Include it on your social media profiles and resume. Share your experience and accomplishments with others because you have worked very hard to get to this level! You are representing a team of fitness enthusiasts who are experts in the cheer industry. Many look to you for inspiration!


As a cheerFIT Ambassador, it is important to practice what you preach and inspire others through your fitness journey. We want to help you reach your goals by offering 50% off any cheerFIT training programs.  

  • Check out personal training programs and let us help you reach your fitness goals 
  • Use promo code AMBASSADOR50 at checkout and receive 50% off (shh for ambassadors only!)
  • Remember, in order to motivate and inspire others, you have practice what your preach ..and your cheerFIT team is here to help! www.fitnessforcheerleaders.com

The cheerFIT mission is to spread the awareness that cheerleaders need a unique fitness regimen. The sport of cheerleading is constantly evolving and has become extremely competitive and stunting has become significantly more difficult. cheerFIT ambassadors offers a platform of support and inspiration. By promoting the power of cheer fitness, you are helping so many others prevent injury, and encourage everyone to strengthen and enhance their current fitness regimen with the cheerFIT lifestyle


You are all rockstars!

Your community motivator,



Christina was a cheerleader all throughout high school, participating in two competitions during her time there. She has a passion for the fashion industry and graduated from the Fashion Institute of Technology in NYC, with years of experience in retail, visual merchandising and styling. In addition to her love of the cheer sport, some of her other favorite things are creative writing, dancing, pilates, green tea, and walks with her dog Jersey! She is currently living in South Korea with her military husband, spreading the cheerFIT lifestyle overseas!

How to Be an Effective Leader

A huge part of being a leader is having the ability to successfully empower others, while earning their trust and possessing the utmost integrity. It’s about having the willingness to share your skills and expertise, while building confidence and helping other individuals discover their passions and realize their best assets. In the cheerFIT Ambassador program, the ultimate goal is to inspire others physically and mentally, while sharing what it means to live a cheerFIT lifestyle. The ambassadors are the driving force behind the brand – they excel in leading others within their community and are the best advocates for “ practice what you preach”. Possessing excellent leadership qualities is important for forming and maintaining strong, trusting relationships not only within the fitness industry, but with family, friends and colleagues.


I’ve worked in multiple management positions within the retail industry specifically, and the most rewarding aspect is watching the new-hires develop their skills and find exactly where they excel. At first, they were very shy and a little intimidated by all of the procedures and detailed tasks – but soon enough they became so confident in their role that they were encouraging me in return. An important quality we should exemplify in a leadership position is humility. If you’re good or amazing at something, trust me – it shows, and everyone notices. Some of my best managers that have helped my grow into my career displayed this quality and it made me so much more willing to ask questions. Not once did they ever have a condescending attitude or make me feel inferior. To them, I owe so much respect. They gave me encouragement, guidance and the confidence to find out exactly what I was good at and to conquer it. I’ve kept those leadership qualities with me as I managed my teams. Although I’ve moved across the world as a military spouse and had to leave behind some amazing friends and coworkers, they still keep me up to date on their accomplishments thus far. It’s amazing to see how the people I’ve managed are now training and recruiting others, continuing that same passion and drive for a successful lifestyle!


I’ve learned that bragging and shameless self-promoting won’t do anything except annoy everyone else around you, as well as diminish your credibility. A strong work ethic and a positive attitude will speak volumes. Be proud of yourself, but also know when to take the time to step back for a second, and remember at one time you were in their position – maybe just starting out with a weight-loss goal or working your way up the corporate ladder. No matter how much success you achieve, NEVER lose sight of where you started and the people around who helped you get there. Always remember that being a leader doesn’t mean dictating orders – it means guiding a community to better themselves and while adding value to their lives, you are adding value to your own.


Your cheerFIT Ambassador,

Christina @christinambravo


Christina was a cheerleader all throughout high school, participating in two competitions during her time there. She has a passion for the fashion industry and graduated from the Fashion Institute of Technology in NYC, with years of experience in retail, visual merchandising and styling. In addition to her love of the cheer sport, some of her other favorite things are creative writing, dancing, pilates, green tea, and walks with her dog Jersey! She is currently living in South Korea with her military husband, spreading the cheerFIT lifestyle overseas!

Here’s How to PUSH Past Your Limits and Reach Your Goals


The best piece of advice I can give you is this…

When you’re tired and you want to give up, push past your limits! When you do not think you can get in that last rep, that last stunt or final tumbling pass..push past your limits. 

I want you to be strong, not just strong but CHEERFIT STRONG – which means you are tough mentally and physically.

But how do you build strength in both body and mind?