nfl cheerleader Archives

We all know how hard J.J. Watt trains and have seen him do that record-breaking 5â€™1â€ box jump, but what about the other athletes on the field at NRG Stadium? No, Iâ€™m not talking about the players, but the Houston Texans Cheerleaders. These girls are also real athletes.

Not only do they have to train hard to look amazing in their uniforms and be able to cheer for an entire football game, but they also either hold down full-time jobs or are students. Itâ€™s not easy. I recently met with veteran Houston Texans cheerleader and professional boxerÂ AntonietaÂ at her boxing gym downtown Houston to find out what she does to prep for tryouts and stay in top shape year-round.

She practices the styles of Muay Thai and Krav Maga and has competed in 14 amateur matches. So, trust me when I say you do not want to get between this cheerleader and her punching bag!Â Antonieta does a lot of tough workouts and eats a clean diet (see below for her tips). Boxing is her go-to workout but she also likes to mix things up with track workouts, weight training and other sports.

Her hard work has paid off before, earning her a spot on the squad in 2014 and 2015 and she just made the 2016 team!Â

Antonietaâ€™sÂ fitness tips

* Eat breakfast. She likes to make her own cereal that consists of a mix of granola and unsweetened almond milk.

* New to working out? Start with your body weight first by doing things like squats.

* Try a track workout. She runs bleachers and likes to do sprint drills to mix things up.

* Stretching is important, after your warm-up and at the end of your workout.

* A small workout is better than nothing. Even when she only has 20-30 minutes she still hits the gym.

* You need to eat for energy so donâ€™t be too restrictive on calories.

* Plan meals and take them with you. She carries her meals with her wherever she goes so she isnâ€™t tempted to eat junk food or fast food.Â

* She loves eggs. Eggs are a great protein source and can be a quick snack on the go.

* Pushups are great for toning the upper body.Â

Â *If you are short on time – jump rope! Itâ€™s a great cardio workout and doesnâ€™t take up a lot of space.

Antonietaâ€™sÂ workout playlist

“Are You With Me” by Lost Frequencies (Radio Edit)

“Brave” by Jennifer Lopez

“Dance Again” by Jennifer Lopez, featuring PitbullÂ

“Eye of the Tiger” by Survivor

“Fight Song” by Rachel Platten

“Fighter” by Christina Aguilera

“La Temperatura” byÂ Maluma. featuring Eli Palacios

“Lean On” Â Major Lazer & DJ Snake, featuring Mo

“Me, Myself & I” Â by G-eazy & Bebe Rexha

“Roar” by Katy Perry

“Thunderstruck” by AC/DC

“Wanna Be a Baller” by Lil’ Troy

“Work” by Rhianna featuring Drake

“Worth It” by Fifth Harmony featuring Kid Ink

I recently interviewed my friend Rachel who is a former Rockets Power Dancer AND Houston Texans Cheerleader! I started working with Rachel in 2010 when she danced with the NBA. She is super talented and is in amazing shape! I wanted to share her fitness tips and secrets for those of you who may be consideringÂ tryingÂ out for a pro-cheer team or if you just want to look like aÂ professional cheerleader (who doesn’t?!)!

You were both a Rockets Power Dancer and a Houston Texans Cheerleader! Tell me a little about that! How long did you cheer for HTC and dance with RPD?Â

I danced for the NFL for 2 seasons, starting in 2004. Â I took several years off, but decided to try out for RPD in 2010. Â I danced for the Rockets for 4 seasons!

You have to look great and be in top shape to be selected for the team. What kinds of workouts did you do to prepare for tryouts? I always have enjoyed running, and to prepare for tryouts I really liked Tai Bo because it works everything and helps a lot with balance. I didn’t really know too much about proper technique with gym equipment and weight training until I got on RPD and Cari became our trainer. Since then, that is something I do at home as well.

Being a professional cheerleader is hard work! How much time did you spend dancing/cheering per week when you were on the team?

Yes, it is a lot of work and requires much more commitment that people realize! Â I would estimate with practices, games, appearances, and workouts that I spent between 25 and 30 hours a week dancing.

What about workouts when you were in-season and performing? How did you make time to fit them in?Â

During the season, it is really tough to fit workouts in! Â With RPD, we would meet Cari at the gym before our scheduled practices. Â That’s where we did our circuit training, but we were also able to mix it up a lot with yoga and kickboxing. Not only were those workouts great for staying in shape, but it was a good way to get work stresses out so you could focus at practice afterward.

Many people don’t realize that most cheerleaders have full-time jobs! Was it hard going from work to practice and games? How did you keep up your energy?

I had a full time job for all six seasons, which is a requirement for both teams. Â I would say the deeper I got into my full-time career, the harder it became to juggle work, practice, and games. Â It was especially difficult with the crazy NBA schedule! Â I was very lucky to have a supervisor who was willing to work with me and was very understanding. Sometimes you don’t always get enough sleep, so caffeine and adrenaline helped me get through game days. Â Pre-game dinner Â for the Rockets games was grilled chicken and fresh fruit and veggies, so that helped with energy too.

Photo Credit: Troy Taormina-USA TODAY Sports

Have you always been a dancer? How did you get involved with dance/cheer?

I started dancing when I was six years old. Â My first class was ballet. Â The next year I added jazz and tap, and it grew from there. Â I didn’t start cheerleading until I was 12 years old, but I continued both through high school.

Do you have any advice for girls that want to be professional cheerleaders or dancers?

My advice is to commit to it! Â Being a professional dancer or cheerleader requires alot of time and energy. As a member of such as small team, you carry a lot of responsibility on your shoulders to always look and perform at your best. A pro dancer lifestyle involves a great deal of preparation on your own including practicing and workouts. Take different styles of dance classes, and focus on your time management, stamina, and being good teammate to others. Â It is all very hard, but it is absolutely worth it.

What do you do now to stay fit? Do you still dance in your free time?

I don’t dance anymore, unfortunately. Â I still do enjoy running and circuit training.

When you were on the team – what was your favorite exercise or workout to keep you fit?

Dancing really burns a lot of calories, so while I was dancer, practicing helped a great deal to keep me fit. And sinceÂ dancing was the best part of the job, that was my favorite!

Other than dance, what is your favorite type of workout?

My favorite workouts are weight training, running, and yoga.

What is your favorite healthy snack or meal?

My favorite snacks are smoothies with yogurt and fruit, and I also like almonds.

Can you tell us something that people may not know about pro cheerleaders?

Being on a pro team teaches you a great deal about work ethic, time management, professionalism, and responsibility.Â