Welcome to CWC Fitness & Cheer

Hi! I’m Connie, a world champ cheerleader and online fitness coach, here to help you feel strong, confident, and unstoppable — both on the mat and in everyday life.

After years of competing and competing with team england, including winning a world title and multiple international medals, I’ve turned my passion for cheerleading and fitness into a coaching business that’s all about results, balance, and belief in yourself.

I created CWC Fitness & Cheer for athletes who want to level up their strength, tone their bodies, and improve their cheer performance — with no crash diets, no guesswork, and no gym anxiety.

What I Offer:

📣 About My Cheer Training Programs

I’ve designed 8-week and 12-week cheer programs to support you all year round — no matter what stage of the season you’re in.

Each phase is tailored to your cheer position (flyer, base, backspot, or tumbler) and matches the pace and demands of the season, so you're always training with purpose.

🗓️ How it works:

  • Summer (Mid July– Mid Sep) – 8-Week Summer Grind

  • Pre-Season
    Focused on building strength, explosive power, stamina, and core stability. This is your foundation phase — perfect to set yourself up before the season kicks off.

  • Mid Sept– Nov (12 weeks) – Early Season
    3 days a week due to time getting more busy, whilst gradually increasing intensity. Builds consistency, mobility, and functional strength as you return to full training and start building stunt groups and skills.

  • Dec–Feb (12 weeks) – Comp Season Prep
    Training steps up. More intense strength work, plyometrics, and endurance training to support full-outs, routines, and long practices.

  • March–May (12 weeks) – Peak Season / Worlds Focus
    This is the toughest block. You'll train hard to maintain top-level performance, build maximum power, and stay strong under pressure.

  • June–July (8 weeks) – Controlled Intensity for Summer Comps
    This block supports recovery from peak season while maintaining strength, stamina, and sharpness for key comps like Bournemouth in July. Intensity is slightly reduced from March–April, but sessions still include explosive drills, strength work, and conditioning to keep you stage-ready — just with more flexibility and recovery focus.
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Range from 30-45 mins per session, and including cheer-specific drills to help you perform better and prevent injuries.

💁🏼‍♀️Custom plans available for those at home who have certain equipment that you would like adding into programs!

🥗 Nutrition Guide
Nutrtitonal ideas including- pre-training snacks, recovery meals, and daily fuel to support your performance, energy, and physique.

💻 Weekly Zoom Training Classes
Join me every Tuesday and Thursday for high-energy full body workouts you can do from home- Sunday for targeted muscle group areas.

Bookings are made through Calendly right here on the site.