DCC Power Squad
POWER [POU-ER] - noun
Ability to do an act: capability of doing or accomplishing something.
There are many similarities between the Dallas Cowboys Cheerleaders and the US Military. The Army has its Rangers. The Navy has its Seals. The Marines' crack unit is Force Recon. The Dallas Cowboys Cheerleaders have the POWER SQUAD!
All represent the BEST that the nation has to offer. All are the consummate professionals. All are committed to perfection and relentless in the pursuit of it. And, most importantly, they are ALL AMERICANS!
In order to stand in the herald group, these ladies must have a score at least a 280 out of 300 on the Army Physical Fitness Test!
- "We've learned valuable lessons - the importance of mental toughness and teamwork. The only things that can stop us are the very limits that we place on ourselves. Through this training, our group bonded together and learned what it means to be a team" Kristen Hager - DCC Power Squad member
- "The DCC has to be physically tough, which usually means that we are mentally tough as well. You need to have confidence in yourself and in your abilities, combined with desire to test yourself." Dolce Rosales - DCC Power Squad member
- "The most difficult challenges for many people is overcoming fear, testing yourself physically in ways you've never done before - and that's what these ladies do!" Lin Johnson - Boot Camp Fitness Owner/Trainer
- "Bottom line - there is no room for substandard performance - your personal best is required every minute of every hour. Quality, standards, and morals are non-negotiable character traits. The members of the Power Squad team have raised the bar, and will not compromise that standard." Jay Johnson - Boot Camp Fitness Owner/Trainer
Work Out Like The DCC
The Cheerleaders are more than pretty faces. They must be in top physical and mental shape to handle the grueling Texas heat during football season, the inclement weather in Bosnia-Herzegovina, Korea, or a USO-sponsored show in Afghanistan or Kuwait. Also, dancing for three to four hours each game requires them to be prepared!
The Dallas Cowboy Cheerleaders are role models for the young and old. When they earn their position on the squad, they earn more than just the right to call themselves "America's Sweethearts." They become part of 30 years of tradition - and they must live up to those high standards.
Without question, they are beautiful. But, it's more than just beauty that makes them who they are. It's hard work and dedication to being the best they can be. They are mothers. They are students. They are full-time professionals. They are highly motivated. They are confident. They are enthusiastic. They ARE America's Sweethearts. But being America's Sweethearts doesn't come easy!
How They Look So Good
The Dallas Cowboys Cheerleaders work hard to look as good as they do! They follow the same training program as the U.S. Army. Their training focuses on building both physical and mental readiness. Although it's hard work, requiring discipline and dedication, the results are worth the effort.
The Dallas Cowboys Cheerleaders are put through a rigorous military-style training program - just like the U.S. Army! This training focuses on increasing cardiovascular endurance and muscle strength. Each year, the Cheerleaders begin their training program with an Army physical training (PT) test.
There are three parts to the test:
- 2 minutes of military style sit ups
- 2 minutes of pushups
- 2-mile run
The Cheerleaders earn points based on their age, gender, and the number of repetitions they can do. The ultimate goal is to reach 300 points: 100 points for pushups, 100 points for sit ups, and 100 points for the 2-mile run. Anyone who gets at least 280 points joins the Power Squad! It's not easy, but it's definitely rewarding when you hit that goal.
Once the Cheerleaders take the PT test, they know where they stand in relation to their goals - and then the FUN begins! The workouts include exercises such as strength training, cardiovascular endurance, med-ball-calisthenics, yoga, Pilates, and kickboxing. Over the course of the season, the cheerleaders are tested at regular intervals to see how much their PT score has improved. They check their point totals to see exactly how much their physical fitness has increased.
Boot Camp Fitness enables the Dallas Cowboys Cheerleaders to effectively function in work, training, and other activities while maintaining optimal health and well-being.
4.2 Million Soldiers, Sailors, Airmen, Marines, and America's Sweethearts can't be wrong! Boot Camp Fitness Works! Join today!
Fitness Bios
Carmen Butler
PT Score: 300
Height: 5'5"
Age: 32Life beyond DCC: I want to continue to grow into the women that I was created to be. It is important to me that I fulfill my purpose on this earth.
What is your favorite cheat food? Anything seafood
Your favorite muscle group to work? Abs
Your words to live by: I can do all things through Christ which strengthens me.
Define success? Always setting my goals high, never settling for less, and expecting nothing but the best.
Deryn Derbigny
PT Score: 297
Height: 5'2"
Age: 24Where would you like to see your career go from here?
Currently I am in school pursing a nursing career; nevertheless, my true passion is to work towards owning and operating my own dance studio. In the mean time I've set another goal for my self. I would love to one day start and direct a NFL cheerleading squad for a team that doesn't have cheerleaders as a part of their organization.
Your favorite muscle group to work?
My favorite muscle groups ( yes, I have two) to work are my abs and quads. There's nothing like having a flat stomach and thunder thighs!Do you have any regrets?
I have gone through lots of ups and downs in my life but I can not say that I regret anything. I am a firm believer in "everything happens for a reason". In life you're going to be faced with challenges but know that it's a stepping stone, learn from your mistakes, and use it to make you a better person!It's 2 am you're in a deep sleep - suddenly the fire alarm goes off. As you run out of the house, What is the first thing you would grab?
This question really hits home for me. After being a victim of Hurricane Katrina in August of 2005, I learned a valuable lesson. If ever there is an emergency situation and there's a possibility that your home may be destroyed and you are given the opportunity to grab some last minute things before you leave, take your pictures. Pictures are the one thing you can not get back if they're destroyed in water or fire. Pictures hold precious memories so grab that because everything else you can get back eventually..........yes ladies, even your clothes!Your words to live by:
"Live in the Moment" In life nothing is guaranteed not even the next second! Things happen so fast and most of the time it's very unexpected. So, if you learn to live in the moment you're able to live each day like it's your last and enjoy life. Be grateful for the situations you've been placed in because there are lots of people who aren't so fortunate. Stop for a minute and realize how blessed you are to be where you are at this very moment. Don't take anything for granted because at the blink of an eye it can be taken away from you. Trust me I know...it has happened to me!Dolce Rosales
PT score: 300
Height: 5'7"
Age: 21What is your favorite cheat food?
Well, I have to say Tacos al Carbon. This is a famous Mexican dish, that I can't resist; and of course chocolate ice cream!!!A hobby is hard work you wouldn't do for a living..... Do you work hard at a hobby? What is it?
I truly believe that if you work hard at something it will pay off at the end. That is how I treat my hobbies in my life. My hobbies aren't just things that I do, they are aspects that will benefit me as a person, in my career and in my life. I work hard at working out, staying healthy, dancing/acting, reading, any outdoor activities and there are many other hobbies that I do as well; but the one hobby that benefits me is being physically fit. I stay healthy by exercising and eating right. My theory is, "You have one life and one body, protect it". Being physically fit is not just an external aspect but it makes me feel that I can do anything in my life, without pain and suffering.Define Success:
Success is something that you can't touch but it is something that you can feel. Success is being happy and being a person of value. Success is not what you have, but it is how you got to what you have accomplished in your life.Where would you like to see your career go from here?
I would love to see my career go above and beyond. I'm an ambitious and determined person, I never settle for less. Many don't know that I want to be an actress as well as an entertainer. I would love to work in the center of Hollywood. With that passion, I want to be an inspiration to those who seek better opportunities in their life.Boxers or briefs? Boxers!!!!
Jen Hill
PT Score: 288
Height: 5'8"
Age: 25Life beyond DCC?
My life will begin after DCC. I plan to take all the lessons I have learned from DCC into the future. Being a Dallas Cowboys Cheerleader has taught me more about myself in two years then in the last 25 years. I want to continue my success in my career and settle down and start a family.What are some surprises of DCC fame?
My biggest surprise is getting noticed by the public. After the airing of the first CMT special, I remembered people stopping me and asking me about the team and the show. I still have to pinch myself to make sure this is my life.Did you make mistakes? What were they?
Who doesn't make mistakes. Making mistakes helps us to grow as individuals. My biggest mistake is being too analytical and taking myself too seriously. I have learned to enjoy life and learned to have fun in life.What's the best compliment you have received at work?
The best compliment I have received at work was, " Jen is mature and a hard worker". This means a lot to me. It lets me know that they respect me as worker as well as person.Words to live by:
Live each day as if it were your last. Life is too short and it is never guaranteed. So give it your all every day and do only what makes you happy and feel good inside.Julie Jacobs
PT Score: 286
Height: 5'4"
Age: 23What is your favorite muscle group?
My favorite muscle group is arms, I want them to be toned and have serious definition.Words to live by:
Someone once told me " if it isn't worth getting nervous about, it isn't worth doing," I think its a good way to look at things.It's 2 am you're in a deep sleep - suddenly the fire alarm goes off. As you run out of the house, What is the first thing you would grab?
I would grab photos, other things are just materials that can be replaced. You would never be able to replace memories.Boxers or briefs? Boxerbriefs
What is your ideal job?
To be an events coordinator for a professional baseball team, I love the sport and can't think of anything better then to have your office at the field.Justine Phillips
PT Score: 283
Height: 5'7"
Age: 22What is your favorite cheat food?
My favorite cheat food would definitely be chips and queso, I can't get enough of that stuff!How would your close friends describe you?
Fun, energetic, dependable, party planner, and always up for new things.What's next for you?
After my cheering days are over, that's not where my dancing will end. I plan on continuing my dance career, hopefully in L.A. or New York. Beyond that, I plan to open a successful dance studio.
I work very hard at my all my hobbies because I find so much enjoyment in them. My favorite hobby is Scrap-booking and I always have a big project going that I look forward to tackling.What is your ideal job?
My ideal job would be something that would enable me to combine my eye for design and love of shopping. I would love to be a Personal Stylist for anyone in need of fashion help or advise. I also love to plan and organize events, so being a Party Planner would be an ideal job as well.Kandi Harris
PT Score: 300
Height: 5'2"
Age: 20Life Beyond DCC: Open a women's boutique and marry Prince Charming!
What is your favorite cheat food? Any kind of cake.
Your words to live by: You only live once.
What is something you would not settle for unless it was the best? My husband.
Define Success: Not giving up until you reach your goal.
Kristen Hager
PT Score: 286
Height: 5'4"
Age: 24Its 2am your in a deep sleep - suddenly the fire alarm goes off. As you run out of the house, what is the first thing you would grab?
I would most definitely grab all my photos!!! You can never get those back. I have photos from when I was a little girl....(before memory cards on digital cameras)Define SUCCESS.
Success to me, is being happy to get out of bed each day to live the life you have created for yourself!What makes you stand out from others?
I am a very honest person, and will tell you exactly what I am thinking. Some people love it, others don't know how to handle it.You find two tickets for a time machine which plane in another time would you visit? Why?
I believe I would visit USA during the 1920s, there was so much happening and changing during that time. PLUS, I really like the style and fashion from that era!!Do I have any regrets?
Absolutely not! Every decision I have made has led me to where I am, and I love where I am in my life!What is your favorite workout?
My favorite workout...without a doubt is Jay Johnson's Boot Camp Fitness!!!! No, I was not told to say that, but honestly it is the best. You set your own pace on how hard you want to push yourself, plus there is accountability (which makes you push harder than when you are by your lonesome)! Also, Boot Camp is outside, you get to enjoy all elements of mother nature instead of barely breaking a sweat in the nice cooled down gym! Boot Camp consists of a lot of plyometrics which is great for stability and supporting your own body weight, which helps in dancing! The exercise I feel the most is the infamous "Cherry Picker!" The "Cherry Picker" make your whole body work. IT'S DYNAMITE!!!!Leah Wilkins
PT Score: 278
Height: 5'11 1/2"
Age: 22What is your favorite cheat food? Potato chips, cookies and ice cream
Who is most likely to make you laugh? My friends are all hilarious!
Favorite muscle group to work? Abs
What would you do if you won the lottery? Buy a house and a car, put away some in savings, then give the rest to charity.
Do have any regrets? I don't have any regrets because I try to learn from all my mistakes.
Lisa Henslin
PT Score: 270
Height: 5'5"
Age: 24Favorite muscle group to work?: Abdominals
How would your closest friend describe you? My close friends would describe me as determined, focused and that I never settle for anything but the best.
What is your favorite cheat food? Oreo's and milk
What type of music do you listen to? And Why? I listen to is alternative and rock. I enjoy listening to it because it always pumps me up and gets me moving.
Word to live by: "Everything happens for a reason".
Nicole Hamilton
PT Score: 292
Hieght: 5'4"
Age: 23Favorite cheat food? Anything Italian
It's 2am your in a deep sleep - suddenly the fire alarm goes off. As you run out of the house, what is the one thing you would grab?
I would grab my photo albums. All of the pictures in those books tell the story of my life. It shows every person and experience that is meaningful to me. I have hundreds of pictures and I don't know what I would do if something happened to them.A hobby is hard work you wouldn't do for a living. Do you work hard at a hobby?
I work very hard at scrap booking which includes pictures, journals, and items that helps me to vividly tell my life story. I am very artistic, so I enjoy creatively displaying my personal photos.Boxer or Briefs? Boxers
Define success?
I believe there is not one definition of success, it is different for each individual. To me, success is when a person sets a high goal for themselves in life and do everything in their power to achieve it. For one person it might be to own a Fortune 500 company, and for another person they might want to be the first person to graduate from college in their family. Whatever it is, everyone needs a goal to achieve and nothing is too big or too small for success.Starr Spangler
PT Score: 300
Height: 5'8"
Age: 20Your favorite muscle group to work?
My favorite muscle group to work is most definitely my abs and stomach. There is nothing I enjoy more then a stomach burn knowing fat is burning and muscles are being defined. I could probably spend a two hour work out (and often do) solely on my abs. Toned stomachs are clearly seen in our uniforms and show dedication, athletic ability, and personal strength which all characteristics that DCC women possess.Your words to live by:
Live everyday like its your last, and love to your fullest ability. Never settle for anything less then the best and never give up on yourself, there are always opportunities to improve and change. Extend to everyone a giving hand and smile, you never know the strong impact it can have on others Relationships are the key to success, find someone to be a witness to your life and love like there is no tomorrow. Always forgive and always admit when you have done wrong, make yourself a better person everyday. Have passion in all you do and find a way to be happy in this world. Never judge because no one is perfect. Follow and trust in God, there is a reason for everything, and all things are done through him.If you won the lottery what would you do?
I would go to Disneyland! Just kidding! I would finish school and get my degree in special education. After that, I would travel the world taking with me the people whom I love most. I would see all of Gods creations and would not return back to the United States for two years, truly experiencing every wonder this world has. I would give some of the money to my father so he could retire and by a jet plane - this way my parents could visit there children whom are spread all throughout the world whenever they wanted to. I would spread the money among family members who struggle and donate to cerebral palsy foundation in honor of my cousin. I would continue to pursue my individual dreams, being a sports broadcaster, flight attendant, special education teacher, and mother without fear of every struggling financially.What are some surprises of DCC fame?
When accepted onto this team I imagined what would come, photographs, autographs, admiration from others around me, interviews, unique opportunities - all of the blessings that come from being a part of the best most recognized cheerleading team in the nation. My biggest surprise has been that the fame is not my favorite part of the journey. I do love the fame, beauty and attention it brings but my most memorable moments have been those involving children, my community, and friendships I have developed.
The most surprising part of the fame is what it has taught me personally and how I have grown and matured in lea of it. The fame is wonderful, but what really touches me is seeing soldiers smile as we perform before they deploy to Iraq, getting a hug from a little girl knowing I am her hero, and seeing an elder smile with sparkling eyes because they see themselves in you.If you had 10 minutes to live and 1 cell phone call to make who would you call and what would you say?
I would want to call my family, so I would probably call my fathers cell phone (because he never misses a call). I would tell him and the rest of my family how much I love them and how they have made my life worth living. I would thank him for the blessings he has given me and tell him how no other women loves her father and family as much as I do. I would ask him to tell those who I loved that my life was complete because they were apart of it.Tobie Percival
PT Score: 300
Height: 5'5"
Age: 18What is your favorite cheat food? Ice cream
What type of music is on your Ipod? Classic Rock
Your words to live by: Live life without regrets.
Do you have any regrets? No, ever life experience is a learned lesson.
You find a ticket for a time machine - what area in time would you visit? Europe 1300's.
Trisha Travino
PT Score: 285
Height: 5'4
Age: 21What is your best and worst workout?
My best workout is definitely running outside. Any kind of cardio that causes me to sweat makes me feel like I am getting in shape. My worst workout is when I do crunches or push ups the wrong way. Even if I do 1,000 crunches, they will not help me any if I do them wrong.What is your favorite cheat food?
My favorite cheat food is pepperoni pizza, chocolate chip cookies, and chips! After every game I order a pizza and eat about 5 slices! I feel I deserve to indulge at least once a week if I eat well for the other 6 days.How would your closest friends describe you?
My close friends would probably describe me as kind of goofy and laid back. Almost anything makes me laugh and I am usually always smiling. They would also say they can depend on me for anything because friendship is very important to me. My friend Sarah Gourley once said, "If you're having a bad day, just go talk to Trisha Trevino. I thought that was really sweet.What movie could you see Jay acting in?
I could see Jay acting in the movie Snakes on a Plane. I could picture him using his strength to destroy all the snakes and save everyone on board! He would be the hero in the movie!If you only had 10 minutes to live and 1 cell phone call - who would you call?
I would call my mom's cell phone. My dad is always with my mom so I would have to talk to my mom for 5 minutes and my dad for 5 minutes. I would tell them how much I love them and how much I appreciate everything they have done for me. I would also say I am the luckiest person to have had such wonderful parents.Yoshiko Danjo
PT Score: 281
Height: 5'
Age: 29Life beyond DCC - To marry my fiancé.
Where would you like to see your career go from here? To have my own accounting office.
How would your close friends describe you? I am a strong woman.
Which famous celebrity would you like to meet for lunch? What would you like to talk about?
Mr. Akinori Otsuka. He is the Japanese baseball player for Texas Rangers. I would like to talk to him about what motivated him to play for a major league baseball team.What is your ideal job? To work for the Disney Land as an entertainer.
Megan Fox
PT Score: 287
Height: 5'8 1/2"
Age: 22What is your favorite cheat food? Thin crust cheese pizza!
Name songs on your Ipod: Songs on my IPOD are "I'd Lie" by Taylor Swift, "For You I Will" Teddy Geiger, "Me and You (The Remix) by Cassie, lots of Counting Crows and Country, Country, Country!
Your favorite muscle group to work: My favorite muscle group to work is every muscle in my arms, I want them to be tight and toned!
Your words to live by: "God didn't promise days without pain, laughter without sorrow, sun without rain, but He did promise strength for the day, comfort for the tears, and light for the way."
Do you have any regrets? I know that I have made some bad decisions in my life, but I don't have any regrets. I have learned from every good and bad experience. Who is to say that my life would have turned out the way it did had I changed one bad decision. God has blessed me with my life and he doesn't make mistakes.
