Fitness and Nutrition by Lacey Baxter:

Cheerleaders!

It’s that time of year when extra calories are everywhere – cakes, cookies and pies wherever you look, chocolate kisses in your stocking or a cup of eggnog calling your name. It all adds up and if you’re like most Americans, you’ll put on a few pounds before 2010 ends.

Here are a few tips that you can utilize to avoid falling into the holiday weight gain trap.

1. Stick to a Regular Routine

It’s easy to fall into bad habits during the holiday months, but if you can maintain a regular routine, with regard to sleep and exercise, it can help you beat holiday weight gain. Research shows a direct correlation between the number of hours slept and the desire to eat too much. Those who were most sleep deprived had an overwhelming desire to eat, and didn’t know when to stop. Regular exercise is also an important part of effective weight loss. It helps to control your weight by using excess calories that otherwise would be stored as fat.

2. Plan Ahead

Drink plenty of water and eat something with protein before going to those holiday parties and family gatherings. Protein fills you up and you won’t be as likely to overeat when you get to the party. I like a cup of cottage cheese with strawberries drizzled with balsamic vinegar or grilled fish filet I have prepared prior for the week.

3. Be Selective

My family dinners are buffet style. To keep track of the amount of calories I consume I like to first go through the line and choose leaner options like the salad greens, vegetables (non starchy ones so potatoes and yams are not included) fruits, whole grains and lean meats or beans. After eating my first round I wait 20 minutes because this is about the time it takes for your stomach to register to the brain that it is full. This way if you are still craving the yummy yet more calorie and fat dense foods like cheesy potatoes and green bean casserole, then at least you will not be eating as much. Also, limit your alcohol consumption, as it only adds extra calories, has no nutritional value and can cause you not to have control.

4. Don’t Give Up

Remember, it’s not an all or nothing situation. If you slip up, don’t beat yourself up and dwell on it for days. You do not want to completely deprive yourself from the foods you love. Just use your head and eat them in moderation with a consistent workout regimen.

There you go cheerleaders, four simple ways to get you through the holidays without gaining weight, now it's up to you...

Lacey Baxter

Cheerleader Tabatas Workout AYC Cheer Fit Lacey Baxter:

Recipe (credit to Harvesters)

Recipes:

Fudgy Brownies (credit to Harvesters)

Enjoy these dark fudge-like brownies for a special treat! Canola oil and walnuts give them beneficial fats, making them a healthier brownie option. Dark chocolate (bittersweet) is more heart healthy; however, semisweet chocolate chips may be substituted. Blending the corn syrup with water cuts down on the amount of sugar in the recipe without changing the fudgy texture of the brownies.

2/3 cup walnuts, diced (optional)

Non-stick cooking spray

3/4 cup all- purpose flour

3/4 cup whole wheat flour

11/3 cup confectioners’ powdered sugar

6 Tablespoons canola oil ½ cup granulated sugar

3 Tablespooons light corn syrup blended with 6 Tablespoons lukewarm water

4 teaspoons vanilla extract

1/4 teaspoon salt

1 large egg

2 large egg whites

6 ounces bittersweet baking chocolate (50-72% cacao), coarsely chopped

Preheat oven to 350 degrees Fahrenheit. Line a 13x9 inch baking pan with foil, letting it overhang on two opposing sides. Coat foil with cooking spray.

Heat walnuts in a dry, heavy skillet over medium heat for 1 to 2 minutes or until golden brown and smell roasted. Stir constantly to ensure even toasting, as nuts will burn easily in a skillet. Remove walnuts from skillet to cool or they will continue to brown and then burn.

Sift together both fours, powdered sugar, and cacao. In a separate bowl combine 6 ounces of chopped chocolate and oil. Microwave until just melted and smooth, stirring often. Be careful not to burn the chocolate. Remove from the heat and stir in granulated sugar, corn syrup and water mixture, vanilla and salt until the sugar dissolves. In a separate bowl, beat egg whites and egg; vigorously stirring them into the mixture until smoothly incorporated. Gently stir in the dry ingredients. Fold in walnuts and remaining chopped chocolate just until well blended. Pour the batter into the prepared pan, spreading evenly. Bake until the brownies are almost firm in the center and a toothpick inserted comes out with some moist batter, 24-27 minutes. Let cool on a wire rack. Use the overhanging foil nadles to carefully life from the pan. Using a sturdy plastic knife, cut into 24 brownies. If necessary clean the knife with warm damp cloth between cuts.

Calories 171; Fat 10g; Fiber 3g; Protein 4g; Carbohydrates 24g; Sodium 37 mg.

Serves 24

Total Cost without walnuts $6.74

Total Cost with walnuts $8.14

Cost per serving without walnuts (24): $0.28

Cost per serving with walnuts (24): $0.34

Recipe from “Quick Cooking to Benefit Body and Budget”: Harvesters- Nutrition Education Cookbook

(more to come!)

Interview with Paul Kasishke - Oklahoma University

How did you start in cheer?
I got my start in cheerleading a couple years ago(my junior year of college). Before this, I had no idea what cheerleaders did exactly. I played football in highschool and never even thought about wanting to cheer. Once I got to The University of Oklahoma, I saw a couple stunting and thought it would be awesome to learn how to do it. A few months later, I met one of OU’s male cheerleaders at a campus gym and asked if he could teach me to stunt. He proceeded to tell me that I should come to practice the next day and work out with the team. After a few months of learning the basics, I tried out for the squad and made it!

How did you choose OU?
OU has always been my dream school. I was born and raised in Tulsa/ Broken Arrow, OK so I had grown up a Sooner fan. I knew I wanted to go to OU for school but getting to cheer for them was just icing on the cake.

What kind of conditioning do you have to do during a school year to stay in shape?
Before I started cheering, I was really into powerlifting so I had already come in with a foundation for strength and conditioning. On the squad, we had to do assigned running 3 days a week, this included sprints stadium runs and distance running. At the end of each practice, we did abdominal/core work. Most of the squad would workout(run or lift weights) on their own time or go to a local cheer gym and practice in the evenings.

What is it like cheering at OU football games?
Cheering at OU football games is one of the most exciting things I have ever done. There’s nothing like running the team on the field in front of 85,000+ fans. Everytime I step on the field, I get chills. Once you’re down there and involved, you’re part of the tradition that IS The University of Oklahoma football. It’s a privalege to get to be on the same field as all of the past Sooner legends.

What is your favorite part about cheerleading?
Stunting is my favorite thing to do. There is always room for improvement and you have to be in sync with your partner. It’s a science that demands attention to detail.

For guys that may want to get into cheerleading, what advise would you give them?
Jump in head first! There’s such a sterotype about male cheerleaders that scare most guys but once you’re in you’re family. Go to your local gym/high school/college and ask if there’s anyway you can jump in and start learning. Never quit. It takes time and a lot of practice before things start to click. If you can’t hit a stunt or tumble, work on it until you’re sick of it. Repetition is the most important thing in this Sport.

What are your plans after you graduate?
I graduated with my Bachelors degree last spring from OU and am currently in graduate school for Exercise Physiology. I have since been accepted into Chiropractic school, so I will attend that once I get my Masters degree.

Perfect Christmas gift for your cheerleader!

Are you still searching for that perfect gift? Christmas is getting really close don't let this opportunity pass you buy!

Cheer Soxx has an awesome product that every cheerleader will love. You can purchase your Cheer Soxx and it slides right over the shoes to keep them clean. Each pair has a rubber non-slip, scuff proof, highly resistant sole and retains its non-slip quality in wet, dry, warm, or cold conditions. The material is extremely sturdy, fire resistant and machine washable. The best part is they are really affordable and any budget can afford them!

You can event customize your own bow for them!

Tomorrow is the absolute last day to order before Christmas, but if you can order today, I would do so to guarantee delivery for Christmas! What a great gift to give.

Buy them by going to www.cheersoxx.com

Recent "Ask A Pro" question

Below is a recent question we received on www.wecovercheer.com! Ask your very own question on by CLICKING HERE! Thank you to Laura Eilers for answering!

Laura in Manchester, NH:
Is there any dance tights out there that don't give you a muffin top? I've been searching for a low rise, sheer to waist (or wide waist band) tights but they are no where to be found. I have a flat stomach and nice legs but my butt is big and always causes the muffin top! Any suggestions?

Hi Laura! For studio dance tights, I recommend the Eurotard brand. They have a wide, soft waistband that is very comfortable and flattering! You can checkwww.eurotard.com for retail locations near you. For professional dance auditions, you want to go with a thinner pantyhose brand in suntan or another shade that matches your skin tone. I recommend sheer to waist hosiery at Diva Hosiery, www.divahosiery.com. Get a $.25 discount per pair by entering coupon code AKD2010! But wait, here's the secret... just cut off the waist band! Be sure not to cut too low to unravel the pantyhose, but this is how pro cheerleaders avoid the pinch at the waistline.

Recent "Ask A Pro" question

Below is a recent question we received on www.wecovercheer.com! Ask your very own question on by CLICKING HERE! Thank you to Laura Eilers for answering!

Jesseca in Memphis:
How can I improve my toe touch (I can only go like 2-3 feet off the ground) at the height of my pike?

To add height to your jumps you have to combine strength, flexibility and technique. To increase strength, build the muscles in your legs, hip flexors and abs by doing squats, lunges, leg lifts and various core exercises like "v-ups" and crunches. For flexibility, spend 10 minutes per day stretching in straddles and pikes, standing and sitting. Finally, make sure you are practicing correct jump technique such as prepping in a plie position. Consider going to a private coach for personal assistance in improving your jumps and all cheer technique!

Recent "Ask A Pro" question

Below is a recent question we received on www.wecovercheer.com! Ask your very own question on by CLICKING HERE! Thank you to Laura Eilers for answering!

Haley in Mississippi:
I am trying out for cheerleading but I cant seem to remember the dance and cheer very well what are some ways I can help myself remember?

One thing that helps me is to give names to sections of the routine that are difficult to remember. I've named moves "serving the pizza" or "monkey" ... Whatever will help you connect the choreography. Practicing with others is helpful, as well as videotaping the choreographer so you can refer to the footage when you get home!

Recent "Ask A Pro" question

Below is a recent question we received on www.wecovercheer.com! Ask your very own question on by CLICKING HERE! Thank you to Laura Eilers for answering!

Eliot in Chicago,Ill:
Hi,my name is Eliot and i've always wanted to try out for cheerleading because I find it amusing and a great sport to practice, however I never really had the confidence to do it, and I am now heading for 12th grade, am I too late??

Hey Eliot! Of course you can be a cheerleader at any age. Oftentimes coaches welcome rookie seniors because you will bring with you a refreshed enthusiasm! Just be very willing to work hard and learn from the veteran cheerleaders, and you could have a long career ahead of you!