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:
Jan–Feb (8 weeks) – Early Season Foundations
3 days per week to ease back into training after the Christmas break. This phase focuses on rebuilding consistency, mobility, and functional strength. Intensity gradually increases through supersets, technique-focused strength work, and foundational conditioning to prepare your body for full outs to get you ready for comps!
March–April (8 weeks) – Comp Season Prep
Training steps up as competition season approaches. Sessions include stronger strength blocks, plyometrics, endurance circuits, and routine-style conditioning to support long practices, full-outs, and high-pressure performances. You’ll develop the power, stamina, and explosiveness needed for competition season.
April–May (6 weeks) – Peak Season
This is the most intense phase for non-Worlds athletes, and a continuation block for Worlds athletes post-competition. Training focuses on maximum power, advanced plyometrics, heavy strength work, and high-level conditioning. You’ll build top-tier performance capacity and stay strong under pressure throughout the peak of the season.
March–Mid April (6 weeks) – Worlds Prep
(Worlds Athletes Only)
A specialised block tailored for athletes competing at Worlds. This program includes advanced plyometrics, explosive power training, full-out conditioning, stunt-specific drills, and a structured taper leading into Worlds week to ensure peak performance. Designed to help you stay sharp, explosive, and fully recovered for the biggest competition of the year.
June (4 weeks) – Controlled Intensity / Summer Comps Prep
A shorter block designed to support recovery while maintaining strength, stamina, and sharpness for summer competitions such as Bournemouth. Intensity is slightly reduced compared to peak season, but sessions still include explosive drills, conditioning, and strength work — with added flexibility and mobility to reduce fatigue and keep you stage-ready..
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
Bookings are made through Calendly right here on the site.
