How Cincinnati Bengals cheerleaders keep glutes firm and tight
Sunny Pepper
The Examiner
9/12/2010
For anyone that believes the orange and black are just dancing ditzy, think again. In order to even audition, the members of the sexy Bengals troupe must either be enrolled in college or holding a part-time or full-time job. That means that not only are they super-hot and athletic, they’re also hard-working. For the ladies cheering on the Bengals, cheering along the sidelines is a full-time labor of love.
As a former Cincinnati Bengals cheerleader, fitness model and lifestyle transformation expert, Brooke Griffin has provided counsel to some of the NFL’s top cheerleader clubs. Motivated by her passion for personal physical education, Brooke helped shed light onto the mental and physical training challenges most faced by her clients.
What’s the biggest aesthetic goal for most cheerleaders?
Brooke Griffin: The biggest challenge is keeping the midsection of the body toned and keeping glutes firm and tight! For every cheerleader and dancer, comes the pressure to look good wearing tiny skirts and a cropped uniform top every weekend – Sometimes more often depending on public appearances and game schedules. It’s not as if they can prepare for one event and then slack off. It’s 24-7 throughout the season.
What’s the top challenge you face with most of your clients and how do you tackle it?
BG: The most frequent issue I hear is “How do I get ab definition and a flat tummy?” I hear this most often probably due to the type of uniform in play. With revealing outfits coming on at game time, my answer is always about taking bad food off their menu.
It always ends up being about nutrition. What I find in most of my clients isn’t a problem with exercise, but a problem with their eating. And when it comes down to having great abs and a flat stomach, it ultimately comes down to diet.
How do you re-teach your NFL cheerleader clients to eat right?
BG: First, I find out what they are eating and drinking. This is usually the problem and usually the secret to unlocking a great body. I make sure all of my clients are eating 4-6 small meals a day with a serving of lean protein at every one of these meals. Obviously, limiting processed carbohydrates like candy, chips, bread, and regular soft drinks is a part of the program.
Where are most of your clients naturally strongest in their total body fitness programs?
BG: With most NFL cheerleaders, they are practicing several days a week already. They are a master at intense cardio and high-intensity, interval training. Most of them are already incorporating the recommended amount of cardio per day for weight loss and in the case of most clubs, they condition before or after practice as well. This usually incorporates weight training or functional strength training.
Where are most of your NFL cheerleaders weakest in their total body fitness programs?
BG: I usually find where I can help the most is in the diet and nutrition category. Most of the girls are keeping up with full-time jobs in addition to their cheerleading programs and fitting substantial, healthy foods into the playbook is sometimes a struggle.
This isn’t specific to NFL cheerleaders and applies to most women as well. They are either eating too much of the wrong foods or, worse, they are not eating enough. When I run into someone who’s consuming too little calories, their metabolism has slowed and it’s difficult to break the habit.
What’s your top suggestion for getting your clients back on track?
BG: I start off by asking them to keep an honest record of what they have been eating over a three-day period. This not only gives me helpful insight but allows the individual to self-analyze what they’re feeding their body. Along with nutritional education, I then will encourage them to keep a food journal writing down what they eat on a new, customized program. This keeps accountability strong and helps with a clear-cut focus.
And what’s usually your biggest myth-buster?
BG: Convincing girls they have to EAT is challenging. The biggest misconception and demotivating mind-block out there is women tend to think less calories consumed equals more weight loss. Nothing could be further from the truth.
The less the body consumes or is starved for food, the slower the metabolism gets and the more fat is stored. The best thing I can give my clients is this – I want clients that I train to eat and eat often. In turn, they’ll be able to fuel and prepare their bodies for hard work and great results.
How do you feel about critics who believe NFL cheerleaders don’t work hard and just “look pretty”?
BG: Crazy! I get so upset when I hear this! I think NFL Cheerleaders are some of the hardest working women around and I can speak for all of them. My clients have not just been cheerleaders. I have worked with amazing women who have valuable, full-time jobs as mothers, doctors, dentists, teachers, and students. In addition to what they do, they practice and perform anywhere from 10-20 hours per week in a myriad of weather conditions – Whether it’s hot, cold, raining or snowing. Not to mention, all dance and cheerleader organizations require their team members devote charitable hours outside of their training to work or volunteer.
Brooke Griffin is a former NFL cheerleader for the Cincinnati Bengals and has worked with their organization along with other NFL cheerleader clubs like Tampa Bay Buccaneers, New England Patriots, Atlanta Falcons, and the Indianapolis Colts.
After cheerleading, Griffin moved into fitness competing and was awarded Fitness Universe Champion in 2009. Brooke is a regular featured competitor and contributor in magazines such as Oxygen, Status Fitness Magazine, American Cheerleader, GQ, and Natural Muscle Magazine and has been featured on Maxim.com. For more information on Brooke Griffin, visit www.brookegriffin.com.
