Screen shot of the 2019 NCA Collegiate Cheerleading Champions Navarro via YouTube

In 2020, Netflix released Cheer! which spotlighted the Navarro Cheerleader’s journey back to the competition mat. Their routine wow’d us all in 2019 and started to highlight what all of us cheerleaders know: being an athlete and cheerleader is no joke. It takes guts, committment and hard work both on the mat and off.

Watch the whole Navarro 2019 NCA/NDA Championship routine here

Team: Together Everyone Achieves More

Trust is a key component when it comes to safety in any sport, but especially cheerleading. When you’re a flier, you want to know for certain your base will catch you. When you’re a base, you need to trust that your flier will do their job to save the stunt and not actually try to kick you in the teeth as they come down. Building trust with a new team starts from day one of tryouts.

When I was coaching and cheerleading, we would do a variety of events to help grow closer as a team. Some events were even…


Looking for shells and rocks on the Cape ❤

During the summer, cheerleaders aren’t thinking about training. If you’re like me, you want to take it a bit easier. Yet it’s still important to keep after our goals and keep some healthy trends. Here are my top 5 ways to stay healthy in the summer…and yes, taking it easy on occasion is one of my favs :)

1-Hydrate more. Are you drinking 1/2 your body weight in plain water? If plain water is too boring, try adding a slice of your favorite fruit or even some mint. When we sweat we lose a lot of water and it’s important…


Have you ever struggled with confidence? Are you like me and have an easier time sitting back and listening to a crowd vs owning the room and being the loud one in the crowd? Today I was reminded that channeling our inner superhero and stiking a power pose can help us create the confidence we need to succeed..and how being a cheerleader is the ultimate power pose

Cheerleading changed my life. I was always a shy, introverted kid. When I tried out for cheer in high school I found a place where I could step out of that quiet kid…


Start by believing

Trying out for cheerleading and making the team when I was 15 was the best thing that happened to me. I felt like I had found my home. I had been a swimmer and softball player, but never really connected with either sport. With cheerleading, I was part of a team that counted on each other to do their own part, yet also support others in their part too. I could do choreographed dances to music I loved. I could climb on people like I had climbed trees as a child. I could stand in front of a crowd, remember…


Push your limits! Try something new

I recently signed up for Misfits Market, a subscription service for “funny looking organic produce”. This weeks box of produce included some mangos and papaya, which is not a fruit I would normally buy. I am also not a fan of bananas, yet I’ve started adding a banana to my smoothies, not because I like them but because it’s a different fruit and sometimes to make a change we need to try something different.

Check out Misfits Market here. I was quite impressed with that first box. SO much food. Not so much money :) https://www.misfitsmarket.com/faq#1

In my last article…


I recently returned from a weekend away. Before I left I committed to trying an online workout program. I did this for a couple reasons. 1-I get bored and needed to switch it up and 2-my client told me she loves her online routine and really wants to continue doing it, even though she is limited by pain. It’s a plan that changes workouts daily, and she couldn’t fully explain what she was doing, so it was hard to give her recommendations for modifications. Thus, I jumped on the bandwagon and am giving it a go.

There are definite pros…


Knee pain is a common diagnosis that I see in the physical therapy clinic. Many are traumatic injuries such as a fall which results in a torn ligament or meniscus. For the majority of clients, the pain is progressive over time and there is no specific injury. Generally, these clients present with pain that is in the front (anterior) of their knees and is worse with things like transitioning from sit to stand, climbing or descending stairs and walking down hills.

On every evaluation, I always ask for a prior injury history. This is not only limited to a prior…


High school cheerleading tryouts will start in MA on February 22 this year for the “fall 2” season. The rules for building are very different this year which can lead to a big challenge as coaches and cheerleaders prepare themselves for tryouts. Most high school cheerleaders haven’t been in a cheer program in a year. This means their skills are likely to be rusty. If they’ve continued to work out, or even better, been in another sport, they probably have maintained or even built on their strengths, which will set them up for success. If they h aven’t done the…


Have you ever told yourself you’re stupid or fat or weak? Did it motivate you to make a change or did you feel more weak and worthless?

I have always struggled with feeling like an outsider and with feeling fat and stupid. I’d kick myself when I made a mistake. Berate myself for overeating as I binged out on a box of pasta. Wallow in pity when I was just too tired to motivate myself off the couch for a sweat session. …

The Cheer PT Move Better

I am a physical therapist, strength coach and former cheerleader and coach. My goal is to help current and former cheerleaders stay healthy and moving well.

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