Make Friends, Not Enemies, with Your Food

I was recently giving a presentation to a group of high school cheerleaders.  I had mentioned early on in the presentation that there is no such thing as dieting, and that no food should be “off-limits”.  When it came time to ask the final question, one of the girls raised her hand and asked, almost as if she were sharing a secret, “Can we really eat anything we want?  Like cookies?”  The question struck me as interesting, because it was as if I was giving her permission to do an illegal act by saying, “Yes you can eat cookies if you want to eat cookies.”

I thought quite a bit about this question in the weeks that followed.  I realized that our culture has made food out to be the enemy.  There are certain foods on the “Top Ten Most Wanted List” that we do not want to be “caught” with because it is a reflection of our healthy, or not so healthy habits.  But it is time to give food back its innocence!  There are so many ways any foods, even those previously deemed “criminal” can find a place in a healthy lifestyle.

Try out these tips for fitting in some of your favorites!

·         Moderation: When I was asked about the cookies I told the young lady who asked she could eat them every day if she wanted to.  I cautioned however this does not mean eat the whole box of Oreo's®, or a cookie from the deli that’s the size of your face on a daily basis.  Make serving sizes your friend and you can include anything in your eating plan in moderation.  Sharing always works too so everyone gets to enjoy!

·         Simple swaps: Maybe you love chips and dip, or you can’t resist ice cream.  Use healthy swaps with same taste and texture profile in order to curb your cravings.  For example, use nonfat, plain Greek yogurt in place of sour cream for your favorite dips!  When making mashed potatoes, use half the amount of potatoes and the other half blended cauliflower!  Bake your own oven fries instead of going through the drive-thru!  There are tons of ways to have the foods you want, but optimize their health benefits at the same time.

·         Balance your Indulgences: You can’t always say yes to every food you desire throughout the course of the day.  For example, if you decide to go with the blended coffee drink at breakfast that has a little more sugar than you would normally start your day with, that’s fine!  But maybe later in the evening pass on the ice cream for dessert, and go with yogurt or fruit with a little whip cream to balance out your earlier treat.

There is always a way to have your cake and eat it too…pun intended!  So use your intuition when honoring your indulgences, and balance those decisions with healthy choices as well.  You will find yourself satisfied and unrestricted, while still maintaining a healthy lifestyle!

Want more information for how to make food your friend?  E-mail me at shelbi@cheer-360.com!

Will You Be Mentally Prepared Like Overall #1 NFL Draft Pick Eric Fisher?

If you did not know the NFL 2013 Draft started last Thursday and ended on Saturday.  As I sat watching these young NFL hopefuls wait patiently to hear their name called, I couldn’t help but think about how the selection process of any sport, regardless of level, is a nerve-wracking experience.  However, with both physical and mental preparation this selection process can be a less stressful experience. 

I came across a great article  from www.sportpsychologyfootball.com on Eric Fisher who was the overall #1 draft pick going to the Kansas City Chiefs.  Fisher is an outstanding athlete who pushed himself physically everyday.  But what is even more interesting is that he also took the time to work on his mental toughness which helped him to keep focus on his goal of one day playing in the NFL.  Fisher explains that his “mental preparation for football provided the ability to maintain focus on goals and improvement.  This mental focus allowed for great success both in the weight room, and on the football field.”

Soon tryouts will be upon us and just like Eric Fisher you will be waiting patiently to hear if you have been selected for your team.  Take the time to build up your mental toughness so you will be 100% prepared for the tryout process.  The coaches and judges like to see a confident athlete standing before them. 

If you are looking to increase your confidence and become more mentally prepared before tryouts Cheer360 can help!  Don’t let your nerves get the best of you when it matters the most, start a mental training regimen today!

Kristen Perri is Cheer360’s Co-Founder and Director of Mental Fitness.  She holds a masters degree in Sport Psychology, is a certified Mental Game Coach, Sport Hypnotist and Personal Trainer.  With over 8 years of cheer coaching experience, Kristen has coached all skill levels including middle school and junior varsity. Currently, Kristen is the Head Varsity Coach of a major Long Island Cheerleading Program. 

IS CHEER360 JUST FOR CHEERLEADERS?

Cheer360 was founded on the belief that all athletes should receive a well balanced, personalized, proper strength, nutrition and mental coaching program. Cheer360 has focused its coaching efforts on athletes who traditionally, have been misunderstood  or underestimated and have not participated in a year round training regiment. Consequentially, it is these athletes who are highest at risk to injuries, confidence issues and unhealthy eating habits.

Cheer360 knows that cheerleaders, have to possess the strength of a football player, coordination of a dancer, flexibility of a gymnast, mental toughness of a wrestler and proper diet of a swimmer. Understanding this, Cheer360 has developed a  program that incorporates exercises that ensure our athletes are working on strength, conditioning, speed and agility, mobility and flexibility, mental training and nutritional planning. The Cheer360 staff has taken this philosophy seriously and has emerged our athletes in purpose driven, functional and fun exercises, as exhibited by some of our team workout videos posted on the Cheer360 youtube page.

So is Cheer360 only for cheerleaders? The answer is a resounding no. The Cheer360 founders know what it takes to be not only a successful cheerleader, but a successful athlete as well. Currently, Cheer360 serves dancers, gymnasts, baton twirlers and cheerleaders. All of these athletes are receiving the comprehensive, personalized fitness programming that they themselves and their respective sports desire.

It is important to remember that the "Cheer" in Cheer360 represents not only a sport, but an emotion that if embraced, will add unlimited positive benefits for a lifetime.

If you are an athlete and are unsure if you are the right fit for Cheer360, contact us to set up a free workout at our facility or call us for a phone consultation.

As a Cheer360 Co-Founder, Arthur's young, energetic and ambitious career has prepared him for his exciting role as the Director of Operations and Business Development. Here he manages business operations and establishes strategic partnerships that will bring the latest equipment, guest speakers, food and nutrition and educational programming directly to the athletes, families and communities served by Cheer360. For more information visit: www.cheer-360.com

Kettlebells with cheerleaders?

Kettlebells (weights that resemble cannon balls with a handle) were developed by Russian strongmen back in the 1700’s. These athletes used kettlebell exercises to increase strength, endurance, balance, and flexibility.

The American Council on Exercise (ACE) conducted a study in 2010 to see how demanding kettlebell exercises were on an athletes cardiovascular system. The study consisted of 10 volunteers (all experienced kettlebell users) ranging in ages from 29 to 46 years.

The first test given to the athletes was a five-minute kettlebell VO2 max snatch test to establish a baseline for their overall kettlebell fitness. Each athlete’s heart rate and oxygen consumption were monitored carefully during the test. Once the baseline was determined for the group, ACE put the athlete’s through a 20-minute kettlebell circuit while monitoring heart rates at 60-second intervals.

The average aerobic calorie burn for the 20-minute workout was 272 calories. Using a formula to estimate oxygen consumption, ACE was able to determine the athlete’s were burning 13.6 calories a minute aerobically. ACE also found that the athletes were burning an additional 6.6 calories per minute anaerobically. Overall, the athletes were burning 20.2 calories a minute, an amazing 1,212 calories an hour!

Kettlebell training can be used in every aspect of a cheerleader’s competitive lifestyle. Our motto at Cheer360 is injury prevention and healthy lifestyles. Cheer360 implements kettlebell training with all of our athletes so that each individual is benefiting from the most physically and mentally demanding exercise ever created.  This in turn produces cheerleaders that have the muscular endurance and strength needed to compete at their highest physical and mental capability.

Kent Tarburton is Cheer360’s Co-Founder and Director of Fitness. He holds Personal Training certifications through the National Academy of Sports Medicine (NASM), the American Aerobic Association International (AAAI), the International Sports Medicine Association (ISMA), and is a certified Mental Game Coach.

Behind the judges table: 3 tips to get you ready for tryouts

Cheerleading tryouts for some athletes can be an intimidating and nerve-wracking experience.  Many cheerleaders tend to focus their energy on major skills that coaches often look for (stunts and tumbling) but forget about the basic components that can improve your score tremendously. 

Tip 1: Show up to tryouts with a competitive mindset.  Showing a tremendous amount of spirit, no matter what you’re doing, can set you apart from your competitors.  This begins by arriving to tryouts every day at least ten minutes before the practice is set to begin.  This will allow you time to put your stuff away, put your sneakers on, and begin to mentally prepare for what the day is about to bring.  “Looking the part” is extremely important as well.  Make sure you are wearing the designated clothing required for tryouts, your hair is pulled back neatly with a bow, you have removed all jewelry from your body, and your nails are cut short.  All of this shows the coaches and the judges that you are invested in becoming a part of their team and ready to meet any challenges that await you.

Tip 2: Work on improving basic technique and skill level during your off-season.  As a coach at the high school level, I expect all cheerleaders to show up to try-outs with perfect jumps.  This does not mean that you have to have the highest jumps, but what it does imply is that you should have perfect technique in your approach to your jumps and throughout the skill.  As a cheerleader, the only way to improve on this fundamental skill is by practicing them every day on your own!  Setting aside at least 30 minutes a day to work on stretching and your jumps in front of a mirror can help you obtain the flawless jumps that you have been working towards, impressing everyone that is watching you.

Tip 3: Take care of your body when you are away from the mat.  Make sure you’re eating a well-balanced diet to ensure you are gaining proper nutrition.  This will allow you to have enough energy to get through anything that tryouts may bring.  Getting enough rest each night is equally important because it helps your mind and body recover from all the stressors that tryouts brings, helping you to prepare for the upcoming days.  Lastly, make sure that your aerobic and anaerobic endurance is at its peak performance.  This comes from implementing an aerobic and anaerobic training program at least 6 weeks prior to tryouts.

 

 

Shari Tarburton is Cheer360’s Co-Founder and Director of Educational Programming.  She is a New York State Certified Health and Physical Education Teacher, a certified Personal Trainer and Mental Game Coach, and a Varsity cheerleading coach.

Choosing Carbs for Peak Performance

Over the past couple of decades carbohydrates haven't had a great reputation.  One diet after another has come out banishing carbohydrates from the diet almost entirely or in very small quantities.  Yet despite the growing "carbs are the enemy" movement, Americans still saw rising obesity rates.

The truth is, in order to have healthy, balanced eating, you need carbohydrates.  They are the preferred source of energy for your brain, and by eliminating them, you are asking your body to rely on making other sources of fuel that can eventually put your body in harms way.  Now that does not mean you should go eat a bagel, follow it with a bread bowl at lunch and pasta for dinner, but knowing how to use carbohydrates to your advantage will not only keep you satisfied, it will allow you to perform at a higher level than you would from avoiding carbs.

Carbohydrates should make up 45-65% of your overall diet.  If you are an athlete actively training or your sport is in season, you should be on the upper end of that range.  The real secret about making carbohydrates a part of a healthy eating plan is knowing which ones will give you the most "bang for your buck."

Here are a few tips for choosing the right carbohydrates for your diet:

•                Choose Whole Grains: The Academy of Nutrition and Dietetics has stated that Americans should aim to eat three servings of whole grains a day.  These powerful products contain fiber, protein and B vitamins that you may not find in refined carbohydrates like white rice, semolina pasta, and most dessert products.  So try and make the majority of carbohydrates you consume a part of the whole grain family.

•                Investigate Labels: Sometimes products that seem healthy are actually not.  For example, "multigrain" products often still have "Enriched flour" as their first ingredient.  This means they are just as unhealty as their white carb counterpart.  Make sure whole grain or wheat flour is the first ingredient so you know you are getting a non-refined product.

•                Fruits and Vegetables: One of the biggest problems with low to no carbohydrate diets when they first came out was they decreased the importance of fruits and vegetables because they are carbohydrates.  These are the last foods you want to cut out because they pack the most health benefits with usually the least amount of calories per serving. So aim for 3 to 5 a day for tons of disease fighting vitamins and nutrients!

•                Start Your Day the Carbohydrate Way: Consuming a breakfast that is mostly carbohydrates will set you up for success throughout the day.  When we wake up in the morning, we have not eaten since the night before.  Our carbohydrate stores are depleted and our brain needs fuel to start functioning.  Choosing oatmeal, whole grain cereals, or whole grain toast or waffles will start you off with quality carbohydrates, giving you the best start to your day.

The way carbohydrates help you at breakfast is the same way they help you as an athlete.  Carbohydrates are the best fuel to have at your disposal before performing an athletic activity that is longer than an hour, or very intense, so make sure you are having quality carbohydrates two to three hours before your workout, practice or game.  

Carbohydrates aren't the enemy, rather they are your friend!  So show them a little love from now on and see your performance improve!

Are you making the most of your off-season? Don't forget to Train Your Brain!

Did you know that the off-season is the most crucial and important time in making you the athlete you want to be?  You will have the most physical and mental growth during this time if you create a training regimen and stick to it!  Here are two important tips on how to keep your mind strong and become prepared for the challenges the new season will bring. 

Set off-season goals:

When the season comes to an end your head starts to spin full of big ideas and dreams for next season.  Use that excitement as the fuel to kick start your off-season training and to set personal goals.  Take the time to sit down and evaluate your performance from last season and decide on 2-3 skills that you want to improve on.  Your goals should be specific and realistic. 

Sit down and take the time to choose goals that are meaningful and important to you.  When you have selected your off-season goals write them down and post them somewhere that you can see them everyday.  Writing your goals down and then shoving them in a notebook or desk drawer creates the “out of sight, out of mind” issue….and we don’t want that!  Post them on your mirror in your room or in the bathroom, places that you look everyday.  Having a visual cue of your goals will keep your mind focused on what you want to accomplish.

Visualization:

Now that you have set your off-season goals its time to go out there and work on them everyday!  While your immediate thoughts on how to improve your skills will probably be to physically practice them (which is no doubt very important and the first step) do not forget the most under-trained muscle in your body that can help you, your brain! 

Visualization is when you create a mental image or scenario of what you want to happen or feel.  Your visualization should include all of your senses to make it as realistic as possible.  What do you see, hear, smell, and taste when you perform this skill.  Once you have visually set the stage, perform the skill perfectly that you want to improve.  Focus on all the components that you need to improve on.

Once you have created a visualization routine take 5 minutes everyday to go though it.  Find somewhere quiet, take a few deep breathes in and let them out slowly and then go though your visualization routine 3-5 times.  By working on your skills mentally a few minutes everyday you are building experience and confidence in your abilities.

Kristen Perri is Cheer360’s Co-Founder and Director of Mental Fitness.  She holds a masters degree in Sport Psychology, is a certified Mental Game Coach, Sport Hypnotist and Personal Trainer.  With over 8 years of cheer coaching experience, Kristen has coached all skill levels including middle school and junior varsity. Currently, Kristen is the Head Varsity Coach of a major Long Island Cheerleading Program. 

The Moment Calls for a Time of Reflection and Peace

Friday blog posts are a place for Cheer360 to showcase achievements and accomplishments that occurred over the past week. These accolades are shared by staff, parents and athletes. 

This week, due to the tragic events that unfolded in Massachusetts, Cheer360 will not share stories of success and accomplishment, but instead will solemnly keep those impacted by these horrific events in our thoughts and prayers. Additionally, Cheer360 thanks those who without hesitation, ran towards danger to help those in need. 

As we all learn more about what truly has happened, we should focus on the stories of bravery and courage and how tragedy and sport intersect to form comfort and support for us all.


As a Cheer360 Co-Founder, Arthur's young, energetic and ambitious career has prepared him for his exciting role as the Director of Operations and Business Development. Here he manages business operations and establishes strategic partnerships that will bring the latest equipment, guest speakers, food and nutrition and educational programming directly to the athletes, families and communities served by Cheer360. For more information visit: www.cheer-360.com

Integrated Training: A cheerleader’s secret weapon to success

Have you ever sat down and thought about the type of strength and agility that is needed to successfully complete a competitive cheerleading routine with ease? Cheerleading routines use every concept of an integrated training program including stretching, speed and agility, cardiovascular endurance, and resistance training.

A typical competitive cheerleading routine lasts for two minutes and thirty seconds; any type of exercise that is physically demanding for over a minute is considered cardiovascular training. During the first minute of a routine, cheerleaders use their anaerobic energy system for endurance. After that first minute has gone by, an athlete’s body has used up all of his/her anaerobic energy sources and now has to switch to its second energy source, which is the aerobic energy system (burning fats and sometimes muscle for energy).

During a competitive cheerleading routine, athletes are required to perform a number of stunts, tumbling passes, and jumps.  These skills all need to be performed with high energy and poise.  In order for a cheerleader to hold her teammate in multiple stunts, with a flyer weighing possibly 100 lbs or more, it takes a tremendous amount of total body strength. A stronger cheerleader, that has a regular resistance training program in place, will have the ability to hold these stunts for longer than a cheerleader that has no experience with resistance or core training.  A cheerleader that has participated in an integrated training program will also be able to run faster, jump higher, and perform more difficult tumbling passes because of her increased strength and overall body control.

Balance and flexibility training are two other very important aspects of a cheerleading routine. These two training systems are most involved with injury prevention. Most cheerleading injuries occur due to lack of balance and/or flexibility. This is where the Cheer360 training model takes a step above and beyond any other integrated training system available today. Cheer360 has designed a training concept that incorporates balance and flexibility into every exercise our athletes perform during training sessions. Incorporating the Cheer360 training philosophy into your athlete’s training regimen will allow her to jump higher, stunt with better technique, tumble with more power, and overall help decrease injuries.

 

Kent Tarburton is Cheer360’s Co-Founder and Director of Fitness. He holds Personal Training certifications through the National Academy of Sports Medicine (NASM), the American Aerobic Association International (AAAI), the International Sports Medicine Association (ISMA), and is a certified Mental Game Coach.

Preventing Cheerleading Injuries

With the increase in competitive cheerleading at the middle school, high school, and collegiate levels, comes a growing increase in injuries, as with all athletic sports.  Many cheerleading injuries can be prevented by increasing the level of awareness and knowledge among athletes, parents, and coaches.

Causes of cheerleading injuries:

• Lack of strength training and conditioning
• An athlete’s psychological status or problems
• Poor nutrition
• Improper equipment use or fit (sneakers)
• Inadequate facilities
• Poor coaching
• Premature return to participation
• Inadequate rehabilitation after an injury
• Accident

Common injuries:

• Sprains 
• Strains
• Fractures
• Concussions and spinal injuries
• Muscle strains in the hip adductors, hamstrings, and back
• Overuse injuries
• Dehydration/malnutrition

Preventing cheerleading injuries:

• Establish a strong stretching program for the upper and lower body muscles.  Stretches should be static (no bounce) and held for 30 seconds each, both at the beginning and end of every practice, game, and/or competition.
• Establish a strong strength and conditioning program for the upper body, lower body, and core.  Strength and endurance in all of these areas is extremely important for tumbling, stunting, jumping, and balance.
• Hydrate 30 minutes prior to a practice, game, and/or competition and throughout the activity with water.  You should be drinking at least half of your body weight in ounces each day.
• Work on drills during practice that challenge balance reactions and body awareness.Use proper mats when tumbling and stunting.
• Communicate with your team and trust one another.  Teammates must learn to effectively communicate with one another to avoid dangerous situations, especially when stunting.

Preseason strength and conditioning:

• A preseason, progressive strength and conditioning program is necessary to prepare cheerleaders for the demands of the season.  It is beneficial to begin a comprehensive cardiovascular, strength, and flexibility training program at least four to six weeks prior to the start of the season.

Shari Tarburton is Cheer360’s Co-Founder and Director of Educational Programming. She is a New York State Certified Health and Physical Education Teacher, a certified Personal Trainer and Mental Game Coach, and a Varsity cheerleading coach. 

The Spirit of Athleticism Shines Through Tragedy

All of us here at Cheer360 decided to perhaps take a break from “Taste Bud Tuesdays” to comment on yesterdays events at the Boston Marathon. As a four-time marathon runner and a Boston College Alumni, I was devastated when I heard the news of yesterday’s tragedy.  I spent four "Marathon Mondays" in Boston and have nothing but joyful memories of the day. We would spectate at the top of “heartbreak hill” a rather intense incline that comes around mile 20, right when the majority of runners hit “the wall,” a term used in endurance running to explain the point in a race when all of a sudden you don't think you can go anymore.  But runners, like most athletes are resilient.  They break through “walls” and come out stronger on the other side, crossing the finish line or achieving their goals. While all of us in this country may not be athletes, we have all embodied their spirit at one time or another.  As Americans, we have faced tragedy and come out stronger on the other side.  We rely on each other the same way that athletes rely on their teammates. We look to certain teammates to step up and take charge, an attitude we now see in the many acts of heroism that are being revealed today not just by first responders, but runners and spectators whose instinct was not to run away, but to run towards the smoke and save those who were ailing.  We are a team stronger than any other, and this tragedy will only strengthen us, the same way athletes take a loss as a way to get better. An interesting quote was brought to my attention yesterday evening via the Washington Post. It came from Kathrine Switzer, the first woman to run the Boston Marathon.  She said "If you are losing faith in human nature, go out and watch a marathon."  She could not be more right.  Yesterdays events were tragic, and our hearts go out to the victims, their families, and the city of Boston, but yesterdays events also brought to light the most admirable aspects of human nature.  We saw bravery, strength, courage and resilience at its best, and it is these aspects of yesterday's events we should take away from this year's Boston Marathon. Coach Shelbi is Cheer360's Director of Nutrition and is a certified personal trainer and soon to be Registered Dietitian. Shelbi's roots in personal training have given her a better understanding of the important piece of the overall health puzzle that nutrition plays, especially when it comes to training for a sport. She understands the physical demands of cheerleading and knows how to educate young women on the importance of proper nutrition to support an intense training program. Shelbi has completed 4 marathons and 6 half marathons and the training process for these races only reinforces the strong belief she has in sports training and proper nutrition and how both go hand in hand.

CONFIDENCE IS KEY!

You hear your coach screaming from across the room “Be Confident” and you look at him/her and think, well I’m smiling… am I not being confident? Confidence is a hard skill to master and being able to show your confidence when you perform can be even harder.  I’m here to help teach you how you can become a more confident cheerleader with the 3 R’s to self-confidence.

Lets first get a good understanding of what self-confidence really is.  Confidence is the relationship you have between what you think and what you do.  Your confidence in yourself will impact your performance 100% so its important to understand what your self-confidence is made up of.  You need to practice hard and feel prepared to compete.  The person who practices hard will no doubt be more prepared.  Also, you need to believe and trust in your abilities and all the practicing and preparing you have done up until this point. 

When working at practice to improving your confidence it is best to follow the 3 R’s.

1. REPEAT- Start by picking a few of your personal cheerleading strengths and repeat them to yourself a few times in a row.
2. RATIONALIZE- Many thoughts run through our heads, some positive and some negative.  Any thoughts that you have will need to be rationalized.  For example, if you start to think “my jumps are awful” you need to breakdown why you are thinking this (rationalize your thought). Maybe you do not think your jumps are the best because you could stretch more at home or you need to focus on pointing your toes.  Instead of losing confidence in yourself because of your jumps you now have concrete skills to work on to make your jumps better.
3. REPLACE- Replace any negative thought or statement with a positive one.  Just because a situation you are in is not ideal does not mean that it is negative.  Every situation that presents itself as harder then what you expected is a challenge for you to work on and overcome.  Always look for the positive in a negative. 

Building up your confidence can be difficult but just like any other skill, you need to work on it daily and you will slowly have and show more confidence.  Start working on the 3 R’s now in the off-season to help make yourself  a more confident cheerleader by the time tryouts are upon you!  Show the judges and your coach that you believe in yourself and your skills.

Kristen Perri is Cheer360’s Co-Founder and Director of Mental Fitness.  She holds a masters degree in Sport Psychology, is a certified Mental Game Coach, Sport Hypnotist and Personal Trainer.  With over 8 years of cheer coaching experience, Kristen has coached all skill levels including middle school and junior varsity. Currently, Kristen is the Head Varsity Coach of a major Long Island Cheerleading Program. 

www.Cheer-360.com

Fun Friday: Early Memorable Moments

With Cheer360 set to open its doors on April 13, 2013, staff find themselves filled with excitement that is equally matched by all those they come in contact with. In the short time Cheer360 has been readying for its grand opening, many lives have already been positively touched and memories created.

A staple of the Cheer360 program is to tailor training programs to the athletes they serve by working with coaches, parents and athletes themselves, to ensure no need goes unaddressed.  An outcome from this personalized programming by Coaches Kent and Shari, is a benchmark workout that is named for the team or group of athletes participating in it. The athletes will later on in their training be tested to see how their overall fitness has improved. To date, we have seen the Hauppauge Eagles, "Drop Down and Get Their Eagle On" by engaging in a circuit of deadlifts, box jumps, bosu ball squats and kettlebell thrusters. The Smithtown Bulls found the benchmark exercise of BATO (Bulls Are Taking Over) to be a circuit of bosu ball push ups, K-band jumps, box jumps and medicine ball thrusters. As Cheer360 opens this weekend, more benchmark programs will be created, more athletes will begin their training programs and more fun, creative and personalized workouts will be named by our coaches and athletes.

One other recent experience that had a memorable impact on Cheer360 staff and athletes, occurred during a recent educational talk on proper nutrition by Coach Shelbi. The topic turned to, "How healthy are energy bars?" The young athletes began through rapid fire, naming nearly, EVERY SINGLE energy bar and seeking
Coach Shelbi's nutritional nod of approval. It was a very informative and fun presentation that came to an end when the group broached the subject of candy bars!

In these early weeks, Cheer360 could not be more thankful for those athletes that have already signed up and begun challenging themselves to reach their peak fitness levels. As Cheer360 grows, we expect to share more and more of these memorable moments shared by our staff, athletes, coaches, parents and community.

If you had a memorable moment at Cheer360 please feel free to write us by commenting below or emailing Kristen@cheer-360.com. These memorable moments are shining examples of inspiration to all of us.

For more information about Cheer360 visit www.Cheer-360.com and sign up for our monthly newsletter.

Do we really need to warm-up and cool-down?

Warm-up and cool-down are the most overlooked aspects of an athlete’s training program. The number one excuse athlete’s give is, “I don’t have time.” Cheer360 is here to tell you that you need to start making time! 

Your warm-up and cool-down are essential for elevating performance output, heart rate, injury prevention, and overall health.  A warm-up should consist of a low-to-moderate intensity exercise for 10 minutes. For cheerleaders, the exercises used during a warm-up should mimic movements that will be done during practice, a game, and/or a competition. For example, if you are going to be working on toe touches, pikes, and herkies, then warm-up with 15-20 prisoner squats to increase blood flow to the quadriceps, gluteals, and hamstrings. This 10-minute bout will elevate heart rate, respiratory rate, increase tissue temperature, and increase psychological preparation for the duration of the cheerleading practice, game, or competition.

Cooling down is just as important as warming up because it gives the body a chance to slow the heart rate, respiratory rate, decrease tissue temperature, and return the body to a state of rest. Cool-down exercises need to consist of the same exercises executed during the warm-up.  These exercises should be done in a slow to moderate tempo in order to decrease heart rate and breathing.   Static stretching and foam rolling exercises should also be incorporated into the cool-down to help relax muscles and allow them to return to their original resting length.

 Visit Cheer360 today at www.cheer-360.com  to learn more sport specific warm-up and cool-down exercises for your cheerleading team.

Why do we stretch?

You walk into practice, put on your cheer sneakers, and your coach immediately instructs you to circle up and start your team’s warm-up and stretching regimen.  But how many of you really understand the health benefits you are receiving from stretching, beyond your everyday cheerleading skills that require great flexibility?

Maintaining and enhancing flexibility is a life-long process.  Flexibility is essential to everyone’s overall health and well-being, especially a cheerleader’s.  Many cheerleaders think that the flyers on their team are the athletes that need to be the most flexible; however, this cannot be farther from the truth.

Flexibility is important for all members of a team, including your coach!  Flexibility goes well beyond the ability to perform perfect jumps and pull a beautiful heel stretch and scorpion.  It helps to prevent everyday injuries including muscle strains, back aches, and knee pains, thereby improving posture, lengthening muscles for a leaner physique, increasing circulation, and decreasing tension and stress.

So the next time your coach asks you to “circle up and stretch,” don’t just sit in a straddle position and talk with your teammates.  Approach your stretching routine like you would approach walking onto the mat, ready to compete with enthusiasm and motivation to get better!

Visit Cheer360 to speak with a flexibility specialist on incorporating k-band stretching into your workout!

Website: www.Cheer-360.com

Spring Cleaning—Not Just for Your Closet!

With the nice weather finally upon us, the time has come to switch out the sweaters and furry boots for sleeveless and sandals!  But spring cleaning doesn’t have to be limited to your wardrobe, it is a great time to take a look at your eating habits and see where you can do some tidying up!

Between holidays, New Year’s resolutions that never quite materialize, or the notion of, “I am eating to stay warm!-- it is not unlikely you put on a little extra weight in the winter months.  The foods tend to be heavier such as thick soups and stews, and since several fruit and vegetable favorites are out of season, you might find yourself slacking on eating your five-a-day.  But now that spring has sprung, it is a great time to reevaluate how you have been eating, and make some healthy changes as you move forward into the warmer months.

Similar to a cleaning “to-do” list you might make, create a list of healthy habits you would like to work on building, or maybe some unhealthy ones you developed that you would like to get rid of.  The important thing to remember is to tackle only one problem at a time.  Trying to change too many behaviors too fast can result in poorer results due to getting overwhelmed, and reveling in smaller successes is more likely to breed greater success in the long run.

Here are some suggestions for things you might want to work on:

·         Spring is a great time for produce!  Try to increase your fruit and vegetable consumption little by little every day by looking up what is in season and incorporating it into your eating.

·         Hot beverages dominate the winter, and too many hot chocolates or coffee drinks may have hindered your water consumption.  Add frozen berries, sliced cucumbers or citrus fruits, or even a splash of 100% fruit juice to water or seltzer for a cool, refreshing drink, and up that water intake to 8 cups a day!

·         Perhaps you found yourself eating out too much during the winter months.  Restaurants can have a lot of hidden calories, fat, and salt in their meals, so make an effort to decrease the number of times you purchase lunch out, or go out for dinner.

·         It is easy to go overboard with night time eating in the winter between the cold temperatures outside and dark falling so early.  Now that the sun is out longer, take a walk instead of a snack in the evening hours so you are replacing something unhealthy with a something good for you!

Remember to tackle one change at a time, and to enjoy every success.  No matter how small the accomplishment, healthy changes little by little can lead to an overall healthier life!

If there is a behavior you picked up this winter and would like suggestions on how to alter it, email me at shelbi@cheer-360.com for help!

Progress NOT Perfection

“Perfect” is an unrealistic word used commonly by athletes when explaining what they want.  The word “Perfect” is as much of a curse word in sports as “I Can’t!”  Stop searching for perfection and start moving towards personal progress. 

Close your eyes and imagine this scenario, I’m sure it has happened to at least a few of you out there reading. 

You have been working all season on the stunts in your routine but every competition this season you have gotten scared and the stunt has fallen.  The last competition of the season is approaching in 2 weeks and all you can think of and say to yourself is “I have to hit all my stunts perfectly!” The pressure is on to make your last performance perfect so you can prove to yourself, your team, your coach and the judges that you are an outstanding athlete.  You feel that if you do not perform perfectly at this last competition you will be a failure. 

Searching for this illusive perfect performance is only setting you up for a let down. When we will only accept perfection anything else is going to be unacceptable and disappointing.  Searching for the perfect performance is the one thing the athlete should not be focusing on. 

Now you must be wondering to yourself “well, what should I be focusing on if it’s not to be perfect?”  That answer is simple, PROGRESS! Going back to the scenario above it would be best to treat this last competition as a chance to improve from your past performances.  Always focus on having a better performance from your last, this is called progress.  When you open up your mindset from being perfect to being better you allow for a more accurate description of how you performed.  When you focus solely on being perfect you can only judge yourself as either perfect or imperfect.  But when you search for progress and strive to become better than before you open up your outcomes and will be a better athlete because of it. 

Progress not Perfection is a true champions mindset!

For more information on Mental Game Coaching visit www.cheer-360.com

Cheer360 Grand Opening Event

FOR IMMEDIATE RELEASE

Nation’s Only Strength, Nutrition and Mental Coaching Program for Cheerleaders

 

Cheer360 invites the community to attend its grand opening event scheduled for April 13^th, 2013 from 10am to 3pm located at 80 Lake Ave South, Suite 11, Nesconset, NY 11767

April 5, 2013

NESCONSET, NY:  Cheer360 is set to officially introduce cheerleading specific strength, nutrition and mental coaching services to the cheerleading community.  Cheer360 delivers a well rounded, 360 degree approach to the proper education and training needed to prevent and overcome sports related injuries, poor nutrition habits and mental stresses associated with cheerleading.

Co-Founder and Director of Educational Programming, Shari Tarburton says, “Cheer360 possesses the knowledge, experience and passion needed to teach the essential set of foundational skills cheerleaders need in order to live long, healthy and successful lifestyles.” 

With over 20 years of Cheerleading experience, Co-Founders Shari Tarburton and Kristen Perri understand the demands that are placed on Cheerleaders. More so, they know what these athletes need to succeed and have a lifetime of healthy being. In a sport filled with injuries, safety and injury prevention are main goals of Cheer360.

“Cheer360 treats Cheerleading as it should be, a multidimensional sport where Cheerleaders need to possess the flexibility of a gymnast, the mental toughness of a wrestler and the strength of a football player,” says Kristen Perri, Co-Founder and Director of Mental Fitness. 

Cheer360 announces the grand opening of its program set for April 13^th, 2013 from 10am to 3pm, located at 80 Lake Ave South, Suite 11, Nesconset, NY 11767. All are welcome to attend. Information sessions will be ongoing all day.

For more information about Cheer360, please visit www.Cheer-360.com or call: (631) 410-4360.

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Cheer360 is a cheerleading specific, strength, nutrition and mental coaching program run by certified, accomplished and enthusiastic fitness, nutrition and cheer professionals that educate athletes to achieve, maintain and perform at the highest personal, physical, nutritional and mental level possible. Located in Nesconset, NY, the Cheer360 program teaches skills that transcend sport and enrich one’s personal life.

MEDIA RELATIONS CONTACT:  Arthur W. Perri, Jr. Office: 631-410-4360, Cell: 631-988-0766

Email: Arthur@cheer-360.com

What is foam rolling and why is it important to cheerleaders?

Foam rolling, also known as self-myofascial release, is a stretching technique that focuses on the connections the brain has with all the muscle groups in an athlete’s body.

When athletes exercise, their muscles become damaged. This damage is actually adhesions, commonly referred to as “knots,” in the fibrous materials that surround individual muscles. The adhesions cause what was once a long, straight muscle fiber to become short and bundled. These adhesions cause the pain and soreness in the days following an athlete’s exercise.

Neuromuscular efficiency is the ability of the neuromuscular system to allow agonists, antagonist, and stabilizer muscles to work synergistically to produce, reduce, and dynamically stabilize the entire kinetic chain in all three planes of motion. So what does this mean for cheerleaders?  In order for a cheerleader to increase her neuromuscular efficiency, foam rolling stretching should be incorporated into an athlete’s daily stretching regimen.

Foam rolling helps cheerleaders maintain optimal neuromuscular efficiency by applying gentle force to an adhesion or “knot,” therefore bringing the bundled muscle fiber back into a straighter alignment. The gentle massage produced by the foam roller causes receptors within the muscles to relax, releasing the tension of the underlying musculature. This helps restore the body back to its optimal level of function by resetting the receptors within the muscles, causing them to unbundle and return to their original length.

If a cheerleader lacks neuromuscular efficiency, her brain, cannot properly tell her muscles to contract, relax, and balance when they need to, resulting in possible injury.  When a cheerleader performs a tumbling pass, she needs to create a hard muscle contraction to propel her body off of the floor; muscles then need to be able to decelerate the athlete’s body for a safe, soft landing; and finally the muscles need to be able to stabilize the body so the cheerleader does not lose her balance and fall to the floor once she has landed. By not using a foam roller, the same tumbling pass may result in improper take off or landing (usually resulting in a fall), possibly causing a sprain, fracture, or damage to a ligament, major joint, or bone.

Visit CHEER360 to learn the proper technique to foam rolling so you can start perfecting your overall performance today!

Our Website:www.Cheer-360.com

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When Cheerleading Ends

High school cheerleading is more than just promoting school spirit at football and basketball games and competing locally, regionally, and nationally from November through February.  If you sit in on a three hour practice, you will find that these athletes should be gaining something bigger.  Like all sports, cheerleading teaches skills that transcend to all aspects of a person’s life and future.

Teaching young athletes how to maintain an optimum level of wellness is just as important as teaching them how to jump, stunt, and tumble.  One of CHEER360’s goals is to promote healthy lifestyles not only during their cheerleading careers, but also throughout their entire lives.  Learning how to build and maintain muscular strength, cardiovascular endurance, and flexibility will reduce the likelihood of injuries now, as competitive cheerleaders, as well as in their futures.  The fitness related benefits that can be taught to teenagers are ones that can be carried throughout their college careers, adulthood and beyond. 

Having a regular fitness regimen in place improves one’s overall sense of well-being including body posture, endurance for daily activities, an increased self-esteem, and a decreased likelihood of developing lifestyle diseases. But, as much as we don’t want to think about this, at some point, a cheerleader’s career will come to an end.  Often times this leaves a previously active person struggling with ways to keep fit.  So why not start teaching these habits now to our cheerleaders in order to promote long, healthy, and successful lifestyles?  After all, other sports have been doing this for years!  

Our Website:www.Cheer-360.com

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Are You a Cheater?

The word “cheat” usually conjures up a lot of negative thoughts.  Whether it is cheating on an assignment or in a relationship, it is not a good thing.  But when it comes to being on a diet, the concept of having a “cheat” is one that people start out thinking “what a great idea!”

People wait for their allowable “cheat” times with mouths watering.  They think about all the delicious treats they will indulge themselves in, believing these indulgences at specific times will keep them on a healthy track for their “diet days.”Incorporating “cheating” into a diet plan is very popular in a lot of current diet trends.  The Paleo diet encourages cheating on the weekends or two days a week, while focusing on eating foods our earliest ancestors would eat (animal protein, fruits, vegetables, no gluten and no dairy) the rest of the week.  The new“fast diet” which encourages “intermittent fasting” says you can eat whatever you want five days a week, but can only have 500 calories on two other days.  The idea in both of these examples are the same, by giving people the right to eat “whatever” at certain times, they are more apt to stick to their “diet plan” as opposed to diets that have you watching what you eat everyday.

The problem is, cheating is a negative thing when dieting.  It usually begets more cheating because when you restrict yourself, you want things that you can’t have even more.  It is a big reason why people have difficulty staying on a diet and weight loss and gain can go back and forth.  Not to mention it hurts your metabolism by slowing it down, the last thing you want when you are trying to maintain a healthy weight.  The schedule of your life should not revolve around cheat days.  What if it is Wednesday and you want to eat a dessert when you are out with your friends after a game?  You have the right to eat that dessert even though it was not your “cheat” day.

Eating should be an enjoyable part of life that helps make you more equipped to handle your daily life and the things it can throw at you.  When the way you eat becomes intuitive, you are no longer restricted to a crazy diet with rules.  You will find yourself tuning into your hunger signals and being able to appease them without being unhealthy.

If some of this sounds familiar and you want to know more about intuitive eating, feel free to email me at shelbi@cheer360.com or visit our website at http://www.cheer-360.com.