Holidays are Here – Stay Focused!

Notes from GeNienne


First and foremost… Happy Almost Turkey Day!!

All month long through our newsletter, Facebook, Twitter, and Instagram posts, we have focused on the idea of being thankful and expressing gratitude day in and day out. After all, November is the month to give thanks to all things in our lives and to try not to forget the things that we take for granted. The ultimate day of being thankful is Thanksgiving. Not only is this a wonderful time to be with friends and family but it is also one of the biggest holidays in the United States that is centered around food. Yes – it’s TIME TO EAT!!

So while I want you to continue to be thankful and grateful for all things that surround you, over the next week I want you to be VERY mindful of the yummy food that you “thankfully” put in your tummy. Use the tips and tricks in our Featured Article to help you control your eating habits over the holidays and use Kristie’s advice (one of our amazing Fitness Coaches) to motivate you to reach your weight loss goals starting now… this holiday season… in preparation for the upcoming auditions.

Think about it this way… In school – it was so EASY to get bring down your GPA with one bad test score but it was painfully HARD to get your GPA back up. It’s the same for weight gain and weight loss. It’s super easy to put the pounds on but it takes a lot more effort to get the pounds off. Is that second helping of stuffing or second slice of pumpkin pie really worth all the HIIT workouts you’ll have to do to burn it off? Not likely. So, think before your open your mouth

Be blessed and thankful this holiday season!


Featured Article


With audition season right around the corner, the last thing we want are for the yummy temptations of the holidays to deter you from your progress toward your goals! Below are some tips to help you stay focused on your goals, even while enjoying the pleasures of the holidays.

Heighten awareness to separate food exposure from hunger cues!
Ask yourself before each eating opportunity, “Am I hungry?”
If the answer is no, then ask, “What is prompting me to want to eat?”
Remember… Don’t eat just to be eating.

Sample strategies to help you avoid or limit eating!
Use the My Plate Method and Practice proper portion sizes! (
Ask the family to enjoy snacks at the dining room table instead. It’s a healthy habit for all of us!
Set up food-free zones, such as no food in bedroom so you can watch TV there free of temptation.
Keep challenging foods in an opaque container or a hard-to-reach location.
Decide you don’t need cookies or unhealthy snacks in the house 24-7. Buy them only in small amounts when you really want them.
Talk to friends about activities or meeting places that don’t involve food.
Remember…. You don’t have to avoid holiday food all together. You just need to be smart about it.
Stay well fed throughout the day!
As we approach the holidays, we can expect a dramatic increase in the amount of foods we’ll be exposed to. Our eating habits may become a little more chaotic than normal, too, – skipping meals, going too long between meals. This combination can lead to less than desirable food choices or episodes of overeating. Make regular meals and snacks a priority to stay consistent! Remember… 3 small meals, 2 snacks and plenty of water each day!

Practice managing your reaction to foods!
Delay: Wait at least 10 – 15 minutes before deciding whether you really want to eat a food.
Distract: Do something else. Ideally something that requires concentration and is pleasurable.
Decide: Become a food critic. Consider the type of food, quality, whether or not you might enjoy it more later on when you are hungry. If all signs point towards “yes I want it and I want it now”, proceed to the next D.
Determine: Determine how much you want to eat at the moment – an amount that doesn’t leave you feeling deprived or overly full is a good start. Remember…. Portion control is key.

Eat mindfully, enjoying every bite!
Changing the way we react to foods we see is something that takes practice and time. It can help to remember that you are in charge. Take your time while eating. Get this:

  • Recent research presented at a meeting of the North American Association for the Study of
  • Obesity showed that overweight men and women took in fewer calories when they slowed their normal eating pace.
  • A recent Japanese study involving 1,700 young women concluded that eating more slowly resulted in feeling full sooner, and thus eating fewer calories at mealtime.

Enjoy and savor each bite so you are not wanting more and more. Also, remember that it’s a normal reaction to consider eating when you’re not hungry… especially when food is around.

Making a conscious decision about eating or not, compared to an impulse or habit-driven decision, is a huge success and can go far towards helping you avoid holiday weight gain!

How Do I Stay Focused on My Fitness Regimen?

Notes from GeNienne

When we are preparing for auditions or when we are just preparing for a “healthy life”, working out and eating right are two key elements in making sure that you are a “healthy you.” And if you been following my videos… You also know that another important element that would definitely be your mindset and your confidence level. All three of these elements pretty much go hand in hand. For example, you could work out every single day but if you are not doing the right work out or if you are picking out on unhealthy foods then all of your efforts in the gel will be wasted. On the flipside, let’s say you are eating healthy and you are eating your three small meals and two snacks and drinking plenty of water but you sit on the couch all day while you eat. This is not going to help you get fit and be the best you either. And finally let’s face it… If your mind is not in the right place and if you were not motivated to eat right and work out, then pretty much nothing will happen. So all three of these elements do work in combination and in conjunction with one another.

However, the question for today is focused around fitness. Specifically how can you stay focused on your fitness regimen when for example… there are sugary sweets and salty yummy’s all around you or you just are not motivated to get up and move? How do you stay the course?

But here are few quick answers to the “Q”… but be sure to watch the video for the longer response…

1. You have to make fitness and healthy eating a part of your lifestyle… i.e a part of your daily routine

2. Set personal fitness goals… Determine your “Why” behind the reasons you want to workout.

3. Set realistic fitness goals. Do not set yourself up for failure. Set goals that are achievable.

4. Schedule your workouts & stick to your schedule. If you put it on your schedule, you are more likely to stick to it.

5. Find an Accountability Partner/Buddy. You might let yourself down, but it’s not likely that you will let one of your friends down. Schedule time to work out with a friend or accountability partner.

6. Join a Fitness Group or Challenge. This is just another layer of accountability.Knowing that others in a group are waiting to find out what workout you did for the day, the more likely it is that you will workout… so you can post your update.

7. Have FUN with your workouts!! Pick a workout that you look forward to doing…. And then get excited about the workout!!

Tip: Remember that your mindset controls most things in your life… from your mood, to your words, to your drive, to your motivation. Get in the right mindset to workout and be healthy, and your body and habits will follow!!

Check out this video for more in depth answers:

If you have a question that you want answered as part of our Q&A Hump Day! ASK!!

That’s what we are here for! Email us at

NOTE: All advice, suggestions, and thoughts during Q&A Hump Day are based on our Coaches’ personal experiences in the professional and semi professional cheer and dance industry.  It does not represent the views from or for all dance or cheer teams


How do I get Pro Cheer Audition Feedback from a Coach?

Notes from GeNienne

So the question for this week actually came as a follow-up question after the video that we posted the other week. To check that video out go here:

In the last video I encouraged you to reach out to the coach and/or director after an audition to obtain feedback, if you didn’t make the team. Obviously the best source of information on what you need to improve or why you did not make the team would come directly from the coaches themselves. However, what if you tried to email the coach or director and did not receive a response? Then what do you do? Here are few quick answers to the “Q”… but be sure to watch the video for the longer response…

1. Follow Up via email (again) with the Coach and Director and ask for feedback. Be sure to include your audition number & a picture of your beautiful self! This is helpful to jog their memory of who you are.

Get feedback from Sideline Prep… send us a picture or video of you doing the dance at auditions and we will give you our thoughts on how you can improve.

Remember that Pro Cheer/Dance Coaches & Directors are super busy… so be patient and understanding. Also keep in mind that some Coaches & Directors do not give feedback to candidates after auditions. That’s where self-reflection comes in ☺ Think back on your audition experience… What worked well? What do you need to improve on? What things made you feel insecure or uncomfortable? Then…. Work to improve these areas.

Check out this video for more in depth answers:

If you have a question that you want answered as part of our Q&A Hump Day! ASK!!

That’s what we are here for! Email us at

NOTE: All advice, suggestions, and thoughts during Q&A Hump Day are based on our Coaches’ personal experiences in the professional and semi professional cheer and dance industry.  It does not represent the views from or for all dance or cheer teams