TWISTED NEWS. Fuel Up! It s Competition Day! In This Issue. Fuel Up! It s Competition Day!

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1 TWISTED NEWS Maryland Twisters Newsletter January 2016 Fuel Up! It s Competition Day! With Taylor Hall In This Issue All Star Cheerleading is considered a high performance sport. Making it through a skill packed routine that's not even 3 minutes long seems to take every bit of energy from our bodies! The big question has always been, What should I eat or even drink to fuel myself for this performance? For years, cheerleaders have been drinking energy drinks and eating pixie sticks minutes before they take the floor. I know because I use to do it! Through all the years of training for cheerleading and as a fitness competitor, I've learned to sit the junk to the side and experiment with different diets. Keep in mind, when feeding your body the proper foods it can take up to a week, even two, to feel the difference. So what type of foods would I recommend to prep you for competition day? Like most, I would recommend a high protein meal with complex carbs! The protein is used to repair any type of ware on your body's tissues and muscles. Complex carbs, also known as good carbs, are broken down and used as a pure source of energy! Even better, you will experience no type of crash like you would with a Red Bull. Fuel Up! It s Competition Day! with Taylor Hall Upcoming Events Club Zero Leader Board Athlete of the Month: Alyssa McQuaide of Weathergirls News from the PAB Competition Totals Here is a sample diet to help get you through the competition day: Breakfast Protein- 4 egg whites Complex carb- 4 oz sweet potato or 1/2 of a whole grain muffin Fruit- 1/4 cup of berries or Apple continued to next page Congratulations F5 on winning your FULL PAID BID!

2 Fuel Up! It s Competition Day! Lunch Protein- 4 ounces of chicken, fish, lean ground beef or turkey Veggies- 1/2 cup. The greener the better! Complex carb- 1/4 cup brown rice Dinner Protein- 5 ounces of chicken, fish, lean ground beef, or turkey Veggies- 1 cup. The greener the better! *me personally, I try not to have carbs at dinner so I increase my protein and veggies. Majority diets include 5 meals a day. Please make breakfast your first priority! When you find yourself hungry in between meals, try a low sugared protein mix or a 1/4 cup of nuts! Preferably almonds. Last but not least, be sure your consuming water daily! Try drinking half of your body weight in ounces. Example: I weight 120lbs so I consume at least 60 ounces of water a day For more information regarding dieting, meal plans, strong & shredded or a 21 day fix! Taylor Hall. Tayashlin01@gmail.com Upcoming Events: February 6th Upper Marlboro, MD The Maryland Cup Level 1s and 2s February 6th and 7th Atlantic City, NJ Battle at the Boardwalk One Day Event: Level 3s and 4s, Super5, and Supercells Two Day Event: Worlds Teams February 13th - 14th Baltimore, MD American Masters Level 1s and 2s February 20th Upper Marlboro, MD Maryland Madness Level 1s, 2s, and 3s February 19th - 22nd Dallas, TX NCA All Star Nationals Level 4s and 5s

3 Happy Birthday to YOU! Julia Byerly, Jaden Carter, Devyn Dees, Ryen Dill, Ava Ferrara, Taylor Goines, Alexis Gross, Julia Kaplan, Jodi Kircher, Julianna Lupacchino, Robbi Miller, Julia Nelson, Sydney Niemala, Maddy Nilles, Jocelyn Ortega, Ava Ortiz, Kyra Page, Shyanne Ricchiuto, Grace Rozek, Alec Schumpp, AJ Singleton, Trinity Skidmore, Jess Smith, Madison Stokes, Kendel Vanterpool CLUB ZERO Leader Board Congratulations Weathergirls on your Partial Paid Bid!

Not only does she contribute to every single part of the score sheet, but she always holds herself accountable. She never blames her teammates when a stunt comes down.

4 January s Athlete of the Month Alyssa McQuaide - Weathergirls How does Alyssa standout on Weathergirls? Alyssa is a solid consistent athlete. She pushes herself every single time at every single practice. She takes correction well and continues to improve. What does Alyssa contribute to her team? Not only does she contribute to every single part of the score sheet, but she always holds herself accountable. She never blames her teammates when a stunt comes down. She always asks for a correction and tries to better herself. Alyssa is the epitome of a powerhouse athlete! She made the transition from a flyer to a base and has never looked back! She has quickly become one of our strongest, most consistent athletes on the team! She pushes through her injuries and never stops, all while maintaining a positive attitude. We are lucky to coach athletes like Alyssa! We can t wait to see what s in store for this first year Twister! ~ Coach Kristen What would her teammates say about her? Her teammates would say that they can count on Alyssa. She has proven to everyone that she will always do her job no matter how tired or hurt she is! What can we expect from Alyssa this season? We can expect to see a lot from Alyssa this year! She has already impressed us with her transition from a flyer to a base. And now we get to see her shine on not only one team but two! Watch out! Alyssa is a forced to be reckoned with! Coach Kristen and Kenney January Nominees: Vinnie Morris - Reign Vinnie is a first year Twister and already has the reputation of being a masterful performer. His confidence as an athlete is something coaches look for in all of our athletes. He travels all the way from West Virginia and we are so glad he chose to be a Maryland Twister this season! Congrats, Vinnie! ~ Coach Matt G.

January Nominees: Savannah Rowell - Thunder Savannah is a hard working athlete who is always at practice,

~ Coach Ashley Jocelyn Simmons - Cold Front Jocelyn has been double teaming all season.

both practices. She continues to have a positive attitude when she is tired and sore.

5 January Nominees: Savannah Rowell - Thunder Savannah is a hard working athlete who is always at practice, on time, ready to work. She is a pleasure to coach and I can t wait to see her progress this season. ~ Coach Ashley Jocelyn Simmons - Cold Front Jocelyn has been double teaming all season. Her hard work and dedication to Cold Front and Super 5 really are infectious to the energy and progress of both practices. She continues to have a positive attitude when she is tired and sore. She is a young and determined athlete who already shows qualities of a leader." ~ Coach Mike Congratulations Cobalt on your Bid to the Cheerleading Worlds!

6 News From The Parent s Advisory Board: Now that competition season is in full swing the Parent Advisory Board (PAB) wanted to provide you with practical ideas to help your child athlete be their best! The 3 Ways To Allow Your Child To Be Their Best were taken from a larger article called 13 Steps to Being a Winning Parent. You can find a link to the full article below. BE SUPPORTIVE. DON T COACH. Maryland Twisters provides some of the best coaches in cheerleading. Meaning you can focus on being supportive, not coaching. Your role on the parent-coach-athlete team is as a Support player with a capital S! You need to be your child's best fan. unconditionally! Leave the coaching and instruction to the coach. Provide encouragement, support, empathy, transportation, money, help with fund-raisers, etc., but... do not coach!. REMEMBER THE IMPORTANCE OF BUILDING SELF-ESTEEM IN ALL OF YOUR INTERACTIONS. Athletes of all ages and levels perform in direct relationship to how they feel about themselves. When your child is in an athletic environment that boosts self-esteem, he/she will learn faster, enjoy themselves more and perform better under competitive pressure. CHALLENGE, DON'T THREATEN. Many parents directly or indirectly use guilt and threats as a way to "motivate" their child to perform better. Performance studies clearly indicate that while threats may provide short term results, the long term costs in terms of mental health and performance are devastating. Using fear as a motivator is probably one of the worst dynamics you could set up with your child. Threats take the fun out of performance and directly lead to your child performing terribly. If you d like additional advice on how to motivate your child you can speak with one of the Maryland Twisters staff members. Third Place Finishes: 5 Second Place Finishes: 17 First Place Finishes: 18 At Large Worlds Bid: 1 Paid Worlds Bid: 3 Contact Us Give us a call for more information about our services and products Maryland Twisters 7460 New Ridge Road Hanover, MD (410) info@marylandtwisters.com Visit us on the web at Maryland Twisters enhancing your athlete through the sport of cheerleading

TWISTED NEWS. How to Prep for Next Year! With Terri Curley

TWISTED NEWS. How to Prep for Next Year! With Terri Curley TWISTED NEWS Maryland Twisters Newsletter March 2016 How to Prep for Next Year! With Terri Curley Such an exciting time of year - one more great month AND gearing up for May Try Outs! The last month is