R-E-L-A-X, the importance of rest and recovery

     We all know how important it is to keep a consistent schedule of working out and pushing ourselves harder and harder, but what about resting?  Is resting really that important? Is it bad to not have a day off?
     The answer to both of the above questions is YES! Resting your body is just as important as working out.  When you take a day off from lifting you allow your body to recover without any strain.  You will optimize your recovery and it can even help you get stronger! Yes, resting can actually help you gain strength!
     Yoga is a great exercise to help optimize your recovery.  Whenever you stretch you're stretching your muscles out (which is why stretching after working out is so important!) allowing them to get closer to full strength quicker.
     On your days off from lifting try reading a book or doing an activity that forces you to use your brain.  Since we're letting our body recover we might as well work out our brain and keep it healthy to help us out when we do go back to working out!
 

"Don't judge my choices without understanding my reasons" - Anonymous 

Time Managment

How many people are excited for the new school year? I know I am! School means a set schedule, seeing your school friends everyday, and most importantly, autumn! I love autumn, it's by far my favorite season; you have football, Apple picking, pumpkin picking, pumpkin spiced everything, and so much more! But that's another topic lol. School also brings stress, more work, and more responsibilities. That's why time management is so important! We as athletes need to make sure we are staying on top of our school work, our practices, and living a healthy lifestyle.

Here's a few tips:

- Make a schedule: schedules are great because you literally get to plan out your entire day by the hour. I like to do this so I don't forget what I have to get done.

- Use a planner/agenda: writing down homework and plans help you remember the important things you have to do.

-Don't over book yourself: trying to do too much in a small amount of time will lead you to not give 100% effort and focus on the tasks you are doing.

- Have fun: life is suppose to be enjoyed, so don't forget to give yourself time to relax and unwind.

School can be stressful, but if you are using you time correctly, it can be fun. Remember that life is not all work, so you are allowed to have fun and make time to hangout with friends! 

Are you Inspired?

What's a better way to start of your week than a little motivation?  The link below is a motivational video that touches on more than just working out and becoming stronger. This video is about bettering yourself and makes the most out of every second of every day,  enjoy and dominate your Monday!

https://www.youtube.com/watch?v=mh0a9ip5RkE



"Don't wait for the perfect moment, take the moment and make it perfect" - Zoey Sayward

Do everything with a smile! Why smiling can help your performance

     What are the odds that something as little as a smile can help out an athlete?  Well, it turns out that it can help alot! Smiling has been proven to have both health and performance benefits such as:

      Lowering heart rate: By smiling your body naturally will tend to slow down and lower your heart rate (and blood pressure for the time being).  If you ever catch yourself becoming nervous and it feels like your heart is pounding, take a deep breathe and show off those pearly whites!

      Reduce stress/ Better your mood: When you smile your body releases endorphins that counteract and diminish the stress hormones known as cortisol.  Cracking a smile can help you reduce your stress levels that aren't allowing you to perform as well as you want to be!

      Encourage Trust:  This is huge especially when it comes to building good team chemistry.  Naturally people are going to want to trust someone who smiles more because it is seen as a sign of comfort and openness.  Cracking a few smiles at new teammates can make them feel less nervous and help out your team in the long run!

      Strengthens Immune System:  This may be one of those benefits that are overlooked but a healthy immune system means a healthier you.  If your body is at full strength it'll have a better chance of killing any germs that may threaten your health and overall performance!

These are just a few of the things that a smile can do for you.  Try smiling next time you are about to workout and see if you perform better!! 3


"The real man smiles in trouble, gathers strength from distress, and grows brave by reflection." - Thomas Paine


   

Prepare, prepare, and prepare some more

        As summer starts to wind down that means that tryouts are right around the corner! What we're going to discuss today is a simple way for you to take care of some of those tryout day nerves; becoming familiar with your surroundings.
        When athletes enter new surroundings it can throw them off sometimes simply because of the minor differences.  If you have access to the gym that you will be trying out at try to get there a few times before the tryouts.  When you get there act as if it is the day of tryouts and do a walk through of what you might be doing that day from beginning to end.  If you can do this 2 or 3 times before your tryout you'll be the most prepared person to tryout!
        If you only have access to where your tryouts are the day of try to get there early.  When you get there early try to visualize yourself doing the routines your going to do.  Although you wont be able to get a lot of practice in you will still be able to get used to your surroundings. making it so that you can  focus more on dominating your tryout!
        Above all always be confident in what you're doing and do it with a smile! Good luck everyone!


"By failing to prepare, you are preparing to fail." - Benjamin Franklin

Try-out Tips!

Try-outs are going to be here before we know it! They are quickly approaching and I want everyone to be as prepared as possible. This is a very stressful time for some kids so I am going to give you a few tips to try and ease the nerves.




1. Attend prep clinic if possible          Make sure that any open gym or clinics that your school has you are at! This shows that you are dedicated and that you really want to be part of the program. This also allows you to meet other people within the program. You will have a feel for how the program is run before you try out. It is also great because the coach will know you before the try out process begins!


2. Throw skills you have mastered
A coach never wants a try out athlete on their team. These are athletes that only throw skills at try outs. When trying out make sure you are only doing skills that you have mastered and can maintain through out the season. You also don’t want to get hurt before even making a team. When throwing a skill that you haven’t mastered yet you increase your chance of injury. If you have never tried a standing tuck before, try outs is not the best time to just go for it.


3. Look the part
No coach wants you to show up to try outs looking like you just rolled out of bed or you are coming back from the beach. You don’t need to look like you are going to prom though either. What you picture an All-American cheerleader to look like is probably how you should appear at try outs. A very clean look with natural make up, hair pulled back with a bow and an appropriate outfit. Putting on some red lipstick won’t hurt either :)


4. Have fun 
When you have fun doing something it shows on your face and makes it much more enjoyable for you and a coach to watch. Most teams that win national championships say that the performance that they won with was the most fun they every had. When ever a team has their best performance it tends to be when they have the most fun. The same will occur when trying out. If you have fun and do your best then there is nothing else you can do and it is up to the coaches if you want the team.


5. Be confident
It is a lot easier said then done I know, but the most important thing is to not be nervous and to be confident. You will be throwing skills that you have mastered so you shouldn’t be nervous about that. Right after learning the dance and cheer, make sure you practice it a lot! Memorize it and then practice, it will become muscle memory. Confidence shows in every step you take. Be so confident that you rub off onto others.




Remember you do cheerleading because it’s fun and you love it. Show the coach why you belong on the team and have fun! Smile big! I wish everyone the best of luck! If you have any questions or want more tips just ask! 

Undivided attention is key to success

Hello everyone!

            Have you ever had trouble getting focused when you’re about to do something like workout?  Sometimes the hardest part for athletes is to get their mind 100% into something.  Usually their thoughts are still racing from events earlier in the day and they aren’t giving all of their effort into the task at hand.

            This can be frustrating for the athlete because you can’t put in the work that you want to. Luckily we’re going to go over some basic techniques that you can do on your own to help you gain an undivided attention to the task at hand!

            Sometimes regaining your focus is as easy as getting away from everyone and anything around you for 15 minutes and just relaxing.  Before you’re next workout or practice try going somewhere you are comfortable, close your eyes and think and vision what your about to do and pair that with slow, steady breathing.  By doing so you’re priming yourself to think only of the task you will be facing. 

            Another technique is to use something to symbolize all the distractions you have.  For instance when you are changing out of the clothes you wore all day treat them as a symbol of your distractions.  Once your change out of them allow all of the day’s activities to leave your mind for a while and become consumed by your task at hand.  You can also do this with a single piece of clothing (headband, wristband, etc.) that, once you put it on, you are in game mode ready to give your undivided attention and dominate.

            Also try using music to get you focused or develop a routine that is easy enough to follow that will clear your mind.

Don’t be afraid to try all these techniques or even make up your own!

“Great works are performed not by strength, but perseverance” – Samuel Johnson