Altanta Falcons Cheerleader Denita and her team practicing before the game - 2

Fitness and a healthy diet can help you to accomplish many of the things that you love in your life. Just ask Atlanta Falcons cheerleader, Denita. In addition to the time commitments that come with being an Atlanta Falcons cheerleader, she works a full-time job as an executive assistant and trains for fitness competitions. Denita let me tag along with her so I could give you an inside look into the life of a Falcons cheerleader. As I followed Denita, I learned that her fitness and diet regimen are not just important for her cheerleading routines; they are the source of the endurance and energy that it takes for her to meet the challenges of a demanding lifestyle. Over the course of 32 hours, Denita’s schedule is packed with 26 hours of preparation, practices and Game Day performances, and she did it all with enthusiasm and a smile the entire time.

The Day Before Game Day – In reality, preparing for GAME DAY is a two-day process that begins the day before the game with preparation and planning after a full day of work.

5:30 a.m. – Wake up.

7:30 a.m. to 4:30 p.m. – Work all day.

5:00 p.m. – Cardio at LA Fitness. Even though her schedule is jam-packed, Denita knows that regular cardio exercise is the foundation of her endurance, which is integral to her performance at work, practice and on field for Game Day.

6:30 p.m. – Post workout snack. Denita regularly eats snacks and always keeps water readily available to remain hydrated.

7:30 p.m. – Nail appointment.

8:30 p.m. – Dinner.

9:00 p.m. – Grocery store to shop for Game Day energy-sustaining snack foods and drinks. Denita’s schedule during Game Day is grueling and it is vitally important that she has snacks and drinks readily available during the short breaks she gets.

10:30 p.m. – Finish-up any general daily life and household responsibilities for the day.

Midnight – Finally a chance to get some much needed sleep.


6:00 a.m. – Wake up. The anticipation and excitement begin with waking up to the sound of the alarm clock. Today is what makes all the hard work worth it! “Go FALCONS!”

7:00 a.m. – Breakfast.

7:30 a.m. – Email, laundry and create the day’s checklist.

8:30 a.m. – Game Day preparation and packing.

10:00 a.m. – Hair appointment

12:00 p.m. – Lunch

1:00 p.m. – Finishing packing and review checklist…off to the Georgia Dome!

2:00 p.m. – Report to the Georgia Dome

*From this point to the end of the game Denita has to take advantage of each short break she gets to grab quick snacks and drinks. She will have very little time to do so over the next 10 hours.

3:00 p.m. to 8:00 p.m. – Atlantic Falcons Cheer Team Practice, performance reviews, meetings and pre-game stretching.

8:20 p.m. – GAME TIME!!!

11:45 p.m. – A Falcons victory!

Midnight – Time to pack-up and head home.

1:00 a.m. – Realize how under appreciated the invention of the pillow is as she falls asleep.

While her schedule is certainly demanding, Denita is a true optimist who believes that every day is privilege. She takes advantage of every moment that life has to offer, and it is her commitment to regular exercise, a healthy diet and a staying hydrated each day that allows Denita to accomplish so many amazing things in a single day.

When the football season ends, Denita will focus on training and conditioning for her fitness competitions. It is an incredible process that she is excited to share with you, and it is certain to be a great opportunity to obtain tips and strategies that can help you whether you have a basic or advanced fitness goal.

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