The Locker Room

You've trained for months. You know the choreography. And then you get to the audition and your body just won't cooperate. You freeze, you shrink, you second-guess every move. It's not a talent problem. It's your nervous system. In this episode I sit down with Emily Judice, nervous system coach for high-performing women and former dancer, to unpack what's really going on when you choke under pressure, why training harder actually makes it worse, and what to do instead. We get into why more programs and more coaches won't fix the real issue, what your nervous system is actually doing when you freeze or hold back, the beliefs that are keeping you stuck in what Emily calls a familiar hell, how to regulate your body before you walk into an audition room, why confidence isn't something you build from perfection, and what it means to be the version of yourself who already belongs on the team. If you've ever walked out of an audition knowing you didn't perform to your potential, this one's for you. Connect with Emily: Be That Girl Podcast (Apple + Spotify) Instagram: @thatgirlemilyjudice Website: bethatgirlcoaching.com Train with TCC FREE MASTERCLASS: The 3 things most dancers get wrong in auditions and what to do instead. Save your spot: cultivatecode.co/3-secrets Ready to start prepping for auditions? DM me "apply" on Instagram. Instagram: @thecultivatecode Website: cultivatecode.co/apply

In this coaches’ Q&A panel, head coaches Brianna (University of Houston), Maddie (Cal Berkeley), and Jonni Rogers (University of Miami Sunsations) introduce their programs, discuss technique and style expectations, and explain how pro dance experience influences game-day performance. They outline audition formats and timelines, virtual and in-person rounds, choreography learning, interviews, and solos, and emphasize qualities like coachability, resilience, movement quality, and team fit. The coaches share advice for dancers transitioning from high school to college teams, managing comparisons and confidence, and preparing for the pace of learning weekly material. They also break down demanding seasonal schedules across football, basketball, volleyball, community events, and UDA competition (Miami), including summer training, bootcamps, workouts, and performance expectations such as facials and hair-ography.

On today's episode, Amira interviews Christie Horan, Head Coach of the Washington Commanders Command Force. Christie breaks down their unique hip hop-focused style, the Beat Your Feet dance tradition, their two-round virtual audition process, and what makes the Command Force one of the most diverse teams in the NFL. Connect with Amira: Sign Up For The Masterclass: 3 Secrets To Audition Success Apply to Sideline Ready: http://cultivatecode.co/apply Instagram: @thecultivatecode Commanders Application: https://www.instagram.com/commandforce    

On today's episode, Amira interviews Charlotte Simons, Director of the Cincinnati Ben-Gals, who is going into her 32nd season. Charlotte breaks down what she really looks for beyond dance talent, the biggest mistakes dancers make at auditions, and the new changes to the Ben-Gals audition process this season. Connect with Amira: Sign Up For The Masterclass: 3 Secrets To Audition Success Apply to Sideline Ready: http://cultivatecode.co/apply Instagram: @thecultivatecode Connect with the Ben-Gals:  Ben-Gals Audition Information: https://www.bengals.com/cheerleaders/auditions Application Deadline: April 15th Prep Classes: March 18, 25, April 1, 3, 8 ($25 each) Master Workshop: April 12, 2025 ($50)

I asked you on Instagram what questions you have, and I'm running through everything you wanted to know.  Whether you're preparing for your first audition or you've made it to finals multiple times, this episode covers the real questions dancers are asking about what it takes to make a professional dance team. Connect with Amira: Sign Up For The Masterclass: 3 Secrets To Audition Success Apply to Sideline Ready: TCC Program Applicaiton Instagram: @thecultivatecode Episode 43: Your 3 month NFL Cheerleader training schedule  Youtube Apple  Spotify 

NFL cheerleader auditions are starting next month in February. Some teams like the Colts have their virtual submission on February 10th, which means you have less than a month to get in gear. Most teams will announce auditions in the next few weeks with dates between March and May, which gives you about three to four months to prepare. In this episode, we're breaking down exactly what I would do if I were auditioning for an NFL dance team this season.     Links mentioned in this episode: NFL Audition Dates Blog Post Apply to Sideline Ready: http://cultivatecode.co/apply or DM "APPLY" on Instagram @thecultivatecode Mock Auditions Waitlist Free Masterclass, Three Secrets to Audition Success: http://cultivatecode.co/3-secrets or DM "MASTERCLASS" on Instagram @thecultivatecode

  You can be the best technical dancer in the room and still not make the team. Why? Because judges aren't just evaluating your dance ability. They're looking for qualities that show them you can handle being on a professional team. In this episode, we're breaking down the five non-dance qualities judges and coaches are looking for at every round of auditions: being coachable, professional awareness, emotional regulation, consistency and reliability, and being proactive and resourceful. If you've been focusing only on perfecting your technique and wondering why you're still not making it past finals, this episode will show you exactly what else judges are evaluating when they're deciding who gets on the team. Connect with Amira: Sign Up For The Masterclass: 3 Secrets To Audition Success Instagram: @thecultivatecode

You can nail the routine in practice. But can you perform it full out after an hour of auditions when the judges are actually watching you? In this episode, we're breaking down why sidelines kill everyone in our program, what sidelines actually are and why they're so demanding, and how to build the stamina and strength you need to execute at 150% when it matters most. If you've ever felt like you run out of gas during auditions or can't maintain your performance quality throughout the day, this tactical episode will show you exactly how to train your body for the endurance professional dance teams actually require.   Connect with Amira: Sign Up For The Masterclass: 3 Secrets To Audition Success Apply for our 6 month training program  Instagram: @thecultivatecode

Listen to me when I tell you this, and I say it in love: your dancing is boring. Actually, you're not boring. Your dancing isn't boring. Your performance is what's not captivating. In this episode, we're breaking down the difference between being a good dancer and being an entertainer, why presence is the difference maker between "she's good" and "I need her on my team," and the three elements of performance that judges are actually looking for at auditions. If you've made it to semifinals or finals but can't seem to cross the finish line, your entertainment factor might be the missing link holding you back from making the team. Connect with Amira: Sign Up For The Masterclass: 3 Secrets To Audition Success Instagram: @thecultivatecode

  You could be the most technically trained dancer in the room and still not make it past semifinals. Why? Because professional dance teams aren't just hiring dancers. They're hiring entertainers, brand ambassadors, and team members who can represent an organization in front of thousands of people. In this episode, we're breaking down why you need to stop thinking of auditions as a dance competition and start treating them like a job interview. You'll learn what judges are actually looking for at every round, from prelims to finals, why your dance skills are the baseline and not your competitive advantage, and how to show up as the full package instead of just the best dancer in the room. Connect with Amira: Sign Up For The Masterclass: 3 Secrets To Audition Success Instagram: @thecultivatecode Apply for our 6 month training program: APPLY HERE 

In this episode, we're breaking down the difference between a fixed mindset and a growth mindset, why some dancers use rejection as fuel while others never come back, and how the way you talk to yourself after a mistake might be the only thing standing between you and your roster spot. If you're tired of being stuck in the finals plateau and ready to shift how you think, respond, and show up, this episode is for you. Ready to shift your mindset and bridge the gap from finals to making it onto the squad? Make Sure to subscribe to The Locker Room for weekly strategies on making your dream NFL or NBA dance team. If you want the full breakdown on what judges are actually looking for, join our free Three Secrets to Audition Success Masterclass.     Connect with Amira:  Sign Up For The Masterclass:  3 Secrets To Audition Success Instagram: @thecultivatecode Referenced in this episode: PEAK PERFORMANCE BOOK    

  In this episode, we're breaking down why your introduction matters more than you think, the three critical mistakes dancers make (lack of projection, generic details, and nervous fidgeting), and exactly how to craft an intro that makes judges remember you. Whether it's a virtual submission, a semifinal introduction, or showing up at finals, you'll learn how to stop blending in and start showcasing who you really are. In this episode, we cover: Why your intro is your first impression to the judges and how it can set you apart in a room full of talented dancers The three biggest mistakes that make intros forgettable and how to avoid them Real examples of intros that stand out: buying your own home at 24, volunteering monthly, having a unique career The exact homework to do: brainstorm 5 to 10 unique things about yourself, film yourself practicing, and schedule weekly reps How to show up with presence, projection, and confidence, even if you're faking it at first Your homework: Write down 5 to 10 things that make you unique. Film yourself practicing your intro. And schedule time to practice it weekly, just like you would a routine. Ready to master your intro and every other piece of the audition process? Apply to Sideline Ready at www.cultivatecode.co/apply or DM me "APPLY" on Instagram @thecultivatecode. And if you want the full framework for audition success, grab your spot in our free Three Secrets to Audition Success Masterclass. DM "MASTERCLASS" to get the link. Subscribe to The Locker Room for weekly real talk on making your dream team. 

 In this episode, I share the story of the year I didn’t make the Phoenix Suns dance team,  and why that “no” became the best thing that could have ever happened to me. I walk you through what really happens behind the scenes of a pro dance audition, the parts no one prepares you for, and how that season of rejection led me to the Golden State Warriors, where I danced for seven seasons and eventually became an assistant coach. If you’ve ever:• made it to finals but didn’t hear your name• wondered “what am I missing?”• felt discouraged after giving everything you had• or questioned if your dream is actually for you  this episode is for you.   Connect with Amira:  Join the Masterclass: 3 Secrets to Audition Success Apply for our coaching program  Instagram: @thecultivatecode & @amirarokeach

In this episode, we discuss the critical steps and mindset shifts needed to go from being a finalist to making the pro dance team of your dreams. Learn the subtle differences between 'good' and 'great' dancers during semi-finals and finals, and understand the importance of preparation, coachability, and showing up as a professional. Discover actionable tips on improving technique, mindset, performance, and personal branding.  Apply for one of our programs: https://www.cultivatecode.co/apply Join the next Masterclass: https://www.cultivatecode.co/3-secrets  

In this episode of the Locker Room podcast, Amira welcomes Sarah Schneeweis, the current manager of performance teams and head coach of the Kings Dancers for the Sacramento Kings. Sarah shares her extensive dance background, from starting as a young dancer in Long Beach, California, to owning Hype Dance Studio and working with various dance teams and organizations. She delves into the nuances between studio training and professional dance teams, offering advice on auditions, team chemistry, and the transition from being an individual dancer to a team player. Additionally, Sarah discusses the importance of presence, personality, and technique in the competitive world of NBA dance teams while sharing personal anecdotes and tips for aspiring dancers.  

Are you working hard but not seeing the results you want at auditions? In this episode, Amira breaks down why direct feedback from a coach is the fastest way to grow, and how it helps you avoid wasting time, repeating mistakes, or reinforcing habits that are holding you back. You’ll learn: What deliberate practice really means (and how it differs from just “putting in the reps”) Why small misalignments in your performance can send you way off course (yes, we’re talking about the airplane analogy) How feedback helps you improve faster, build confidence, and stand out at auditions Real stories from dancers who made huge leaps with just a few key adjustments Why being coachable is one of the most underrated superpowers in the pro dance world If you’ve ever thought, “I’m doing everything right , so why am I not making the team?”  This is the episode you didn’t know you needed.   🔥 Join the Perform Like a Pro Workshop Tired of guessing what’s working and what’s not?Want direct feedback to take your performance to the next level? Join Amira in the Perform Like a Pro Workshop. Get expert coaching and the tools to walk into auditions with confidence and clarity. 👉 Sign up now at cultivatecode.co/workshop   📲 Connect with The Cultivate Code  Instagram: @thecultivatecode & @amiramourad_ Website: www.cultivatecode.co

Is Your Social Media Holding You Back from Making the Team? Episode Description: Your social media is more than just a highlight reel, it’s part of your audition. In this episode, Amira shares what every aspiring pro dancer needs to know about showing up online. From common mistakes to smart strategies, you'll learn how to clean up your feed, align with the team’s brand, and make your profiles work for you, not against you. Whether you're auditioning this season or planning ahead, this is your wake-up call to take your online presence seriously. 💃🏽 Join the Perform Like a Pro Workshop: https://www.cultivatecode.co/workshop 📲 Connect with Amira & The Cultivate Code Instagram: @thecultivatecode YouTube: @thecultivatecode

🎙️ The Locker Room Podcast Episode Title: Ask Me Anything: Auditions, Performance Tips & Rookie MistakesHost: Amira Mourad (@thecultivatecode) Episode Summary:In this special Ask Me Anything episode, Amira answers your most pressing questions about pro dance auditions, performance tips, and what it really takes to make it onto a professional team. Whether you're auditioning for the first time or looking to elevate your prep, this episode is packed with real talk, practical advice, and encouragement to help you shine. What You'll Learn in This Episode: What Amira wishes she had known after her first auditions The key differences between college pom and NFL pom styles Rookie do’s and don’ts for your first audition experience How to make your movements powerful and clean What kind of dance background you actually need to audition How to stand out when your technique isn’t your strongest asset Mentioned in the Episode:👉 Perform Like a Pro Workshop – Sign up here👉 Send your questions to be featured: [email protected]👉 Follow Amira on IG: @thecultivatecode 🎧 Don’t forget to subscribe, rate, and leave a review if this episode helped you get one step closer to your pro dance dreams!

Description:In this episode of The Locker Room, we’re diving deep into one of the most common challenges dancers face...facials. Whether you're preparing for an NFL or NBA dance team audition, or just working to bring more expression and intention to your performances, we’re breaking down exactly what facials are, why they matter, and how to master them. I’m sharing real feedback we’ve given dancers in our programs and at mock auditions, plus team-specific expectations (hint: not all teams want the same thing 👀). From what not to do (like sticking out your tongue… seriously, stop) to how to bring dimension and presence to your performance, this episode is your facials 101 guide.   Resources & Links: 🔗 Join the Perform Like A Pro Workshop: https://www.cultivatecode.co/workshop 📲 Follow & Connect: Instagram:  @amiramourad_: https://www.instagram.com/amiramourad_ @thecultivatecode: https://www.instagram.com/thecultivatecode   ✨ If you loved this episode, please subscribe, leave a comment, and share it with your dance fam!

In this episode of The Locker Room, host Amira Mourad shares a powerful story from her early days auditioning for the Phoenix Suns dance team. What looked like a rejection turned out to be a pivotal moment, and a lesson in mindset that shaped her journey. Amira breaks down the Be-Do-Have model, a framework that flips the script on traditional goal setting. This episode is your reminder that to have what you want, you need to start by being the version of yourself who already has it. Whether you're prepping for pro dance auditions or navigating any big leap, you won't want to miss this one!  Resources & Links: 🔗 Join the Unleash Your Inner Pro Monthly Program – Learn choreography and refine your fundamentals: https://www.cultivatecode.co/uip 🔗 Sign up for our NBA Mock Auditions Waitlist: https://www.cultivatecode.co/nbawaitlist   📲 Follow & Connect: Instagram:  @amiramourad_: https://www.instagram.com/amiramourad_ @thecultivatecode: https://www.instagram.com/thecultivatecode   ✨ If you loved this episode, please subscribe, leave a comment, and share it with your dance fam!

In this episode of The Locker Room Podcast, we’re breaking down everything from our recent Mock Auditions, the feedback and key takeaways for dancers preparing for their dream teams. If you’ve ever wondered what it’s like to go through an audition dress rehearsal or want to sharpen your skills before the real thing, this episode is a must-listen! Follow us on Instagram: @amiramourad_ + @thecultivatecode  Join our Unleash Your Inner Pro Program Join our waitlist for Mock Auditions   

🎙 Title: Navigating Pro Auditions and Pro Cheer Prep with Oscar Hernandez  📢 Description:In this episode of The Locker Room, Amira and Oscar dive deep into the world of Pro Dance auditions and professional cheer preparation. Oscar shares his insider knowledge on what it takes to shine during auditions and on the sidelines. Whether you're prepping for auditions or just curious about the pro cheer world, this episode is packed with valuable tips and inspiring stories! 🔗 Resources & Links Mentioned: Follow Oscar Hernandez on Instagram: @bigohernandez Follow The Cultivate Code on Instagram: @thecultivatecode Connect with Amira on Instagram: @amiramourad_ 📲 Stay Connected: Subscribe to The Locker Room Podcast on  Spotify, Apple Podcasts and Youtube  Make sure to leave us a review and share this episode with a friend!

In this episode of The Locker Room Podcast, Amira sits down with Anna Parrish, former NFL and NHL dancer turned coach and co-founder of the Game Time Dance Convention. They discuss how this convention is changing the game for dancers, teams, and coaches by offering not only high-level choreography but also mental health, confidence-building, and industry networking opportunities. Whether you're an NFL or NBA dancer, a college athlete, or an aspiring pro, this episode is packed with insights on how to improve your skills, prepare for auditions, and build your confidence in a high-pressure industry.   Event Details:📍 Game Time Dance Convention📅 July 12-13, 2025📍 Courtyard Grand Hotel, Atlanta, GA🌐 Website: GameTimeDance.com📲 Instagram: @GameTimeDance 🔗 Follow & Connect:🎙 Host: @amiramourad_ + @thecultivatecode 📩 Subscribe & Leave a Review! If you enjoyed this episode, please rate, review, and share The Locker Room Podcast.

Episode Summary:Do you dread the freestyle portion of auditions, or do you thrive in the moment? In this episode, we break down how to get comfortable with freestyle and improv, so you can show up confidently at NFL or NBA auditions. Learn how to showcase your musicality, style, and personality while avoiding common pitfalls.   Key Takeaways: Listen to the Music – Align your movements with the song instead of forcing a particular style. Practice Every Chance You Get – Take advantage of freestyle moments in class to build confidence. Use Signature Moves – Have go-to moves that fit a variety of musical styles. Prioritize Style Over Tricks – Show off personality and performance quality rather than relying solely on technical elements. Resources & Links: 🔗 Join the Unleash Your Inner Pro Monthly Program – Learn choreography and refine your fundamentals: https://www.cultivatecode.co/uip 🔗 Register for Our NFL Mock Auditions – March 15 in Las Vegas: https://www.cultivatecode.co/nfl-mock-audition   📲 Follow & Connect: Instagram:  @amiramourad_: https://www.instagram.com/amiramourad_ @thecultivatecode: https://www.instagram.com/thecultivatecode   ✨ If you loved this episode, please subscribe, leave a comment, and share it with your dance fam!  

The Locker Room Podcast –Pro Dance Auditions: Insider Tips to Stand Out & Succeed 🎙 Episode Summary:In this episode of The Locker Room Podcast, Amira dives into frequently asked questions about the pro dance audition process. She shares invaluable insights from her experience as both an NBA dancer and coach, providing tips on how to stand out, prepare effectively, and navigate the audition journey with confidence. Whether you’re a first-time auditionee or a returning hopeful, this episode will give you the tools to maximize your chances of making the team.   Resources & Links: 🔗 Join the Unleash Your Inner Pro Monthly Program – Learn choreography and refine your fundamentals: https://www.cultivatecode.co/uip 🔗 Register for Our NFL Mock Auditions in Vegas – March 15 in Las Vegas: https://www.cultivatecode.co/nfl-mock-audition 🔗 Register for Our NFL Mock Auditions in Vegas – March 8 in Northern California: https://www.cultivatecode.co/nfl-mock-audition-bay   📲 Follow & Connect: Instagram:  @amiramourad_: https://www.instagram.com/amiramourad_ @thecultivatecode: https://www.instagram.com/thecultivatecode   ✨ If you loved this episode, please subscribe, leave a comment, and share it with your dance fam!

Episode Summary:Are you interested in making your pro dance dreams a reality, or are you committed? In this episode, we break down the crucial difference between interest and commitment and why true success requires unwavering dedication. Commitment isn’t just about wanting something—it’s about taking action even when it's inconvenient. If you’re serious about making your dream team—whether it's NFL, NBA, or semi-pro—you need to go beyond surface-level effort. This episode is here to help you shift from passive interest to active commitment. Resources & Next Steps:✨ Join us at the NFL Mock Auditions in Las Vegas on March 15th! Ready to take action? This is your chance to put your commitment to the test. Click here to register  🔗 Join the Unleash Your Inner Pro Monthly Program – Learn choreography and refine your fundamentals Sign up here  📌 Let’s Stay Connected! Follow me on Instagram:@thecultivatecode and  @amiramourad_  Subscribe to The Locker Room Podcast  Leave a review & share this episode with a fellow dancer! 💬 What commitment are you making this week? Comment below! 

Episode Summary: In this episode, we dive into the power of positive self-talk and how it directly impacts your confidence, performance, and success in auditions. If you've ever doubted yourself or felt stuck in negative thinking, this episode will help you reframe your mindset and step into auditions with confidence. Get in the Arena: Take Action! 🔥 Unleash Your Inner Pro: A monthly program where you learn from pro choreographers, perform, and receive tangible feedback to sharpen your skills.🔥 Mock Auditions in Las Vegas (March 15th): A realistic audition experience to help you pinpoint areas for improvement and gain confidence before the real thing. Links & Resources: 📍 Join Unleash Your Inner Pro → Join here 📍 Sign up for Mock Auditions in Las Vegas (March 15th) → Learn more here 📍 Connect with us on Instagram → @thecultivatecode If you found this episode helpful, please leave a review! ⭐⭐⭐⭐⭐Your feedback helps us grow and reach more dancers just like you. See you next week!

🎙️ Episode Overview:Did you know that repetition of fundamental elements allows you to store movement patterns in your muscle memory? In today’s episode, we’re diving deep into the importance of muscle memory in pro dance, especially in high-pressure moments like auditions. You’ll learn how consistency, technique, and visualization can help refine your skills so that your body naturally defaults to excellence. Key Takeaways: ✅ Muscle Memory 101 – Why repetition matters and how skills become automatic✅ Consistency is Key – Practicing until you can’t get it wrong✅ Technique Matters – The importance of working with a coach to refine your skills✅ The Power of Visualization – How mental practice strengthens muscle memory✅ Training vs. Performing – Why mastering the fundamentals makes you a stronger dancer 💡 Quote of the Episode:"Knowledge is nothing without application. Knowledge + practice = skill. A skill with feedback becomes a refined skill, and a refined skill + repetition becomes an automatic skill." Resources & Links: 🔗 Join the Unleash Your Inner Pro Monthly Program – Learn choreography and refine your fundamentals [Sign Up Here] 🔗 Register for Our NFL Mock Auditions – March 15 in Las Vegas! [Sign Up Here]  📲 Follow & Connect:Instagram: @amiramourad_+ @thecultivatecode ✨ If you loved this episode, please subscribe, leave a review, and share it with your dance fam!

The Locker Room Podcast – Episode 19: The Power of Getting Ready 🎙 Host: Amira Mourad (@amiramourad_) 💄 Why Getting Ready Matters:In this episode, we dive into the importance of getting ready and how it impacts your confidence, performance, and mindset as a professional dancer.We break down why showing up as your best self is non-negotiable. 📌 Episode Highlights: The psychology behind getting ready and how it boosts confidence. The impact of first impressions in the professional dance world. A personal story about the Warriors Dance Team and the power of presentation. How small changes in your routine can elevate your mindset and performance. 🔥 TCC’s New Standard: Base makeup: foundation, blush, bronzer, mascara, and a bold lip. Hair down and styled to practice hairography effectively. Wearing a two-piece or fitted practice attire to prepare for auditions. 💬 Join the Conversation:What are your thoughts on this new standard? DM me on Instagram @amiramourad_ or @thecultivatecode! If you enjoyed this episode make sure to Subscribe & Review the Podcast  TCC Mock Auditions: Click here to learn more 

  Episode Summary In this episode, your host Amira dives deep into the importance of your personal brand and how it can impact your dance career and auditions. Learn the three key elements that define your brand—consistency, social media presence, and your pro look—and discover actionable tips to help you shine both online and in person. Whether you're preparing for auditions or looking to refine how you show up professionally, this episode will provide the insights you need to stand out. What You’ll Learn: Consistency: Why showing up authentically and reliably in all areas of life is crucial for building your brand. Social Media Audit: How your social media serves as a lifestyle résumé and what you can do to make it a powerful tool for auditions. Pro Look: Tips for perfecting your hair, makeup, and overall vibe to align with the team you’re auditioning for. Key Takeaways: Your personal brand reflects who you are and how others perceive you. Social media is a critical factor in auditions—ensure it aligns with your professional goals. Practice your "pro look" well in advance to feel confident and polished on audition day. Mentioned in the Episode: TCC’s Instagram: @TheCultivateCode Amira's Instagram: @AmiraMourad_   Have questions about building your personal brand? Send a DM to @TheCultivateCode and join the conversation.

The Locker Room Podcast – Episode Title: Time Management for Dancers 🎙️ Episode SummaryIn this episode of The Locker Room Podcast, we dive deep into the essential topic of time management—especially for dancers navigating busy schedules. Learn how effective planning can help you balance work, school, and life while pursuing a professional dance career. Packed with personal anecdotes, strategies, and actionable techniques, this episode is your guide to mastering the art of managing time without sacrificing your passion for dance or personal well-being. Key Takeaways Why Time Management Matters: Hear real-life experiences from dancers balancing work, school, and dance team commitments. Understand why time management is a critical skill for success in professional dance. Questions to Ask Yourself: Evaluate your priorities and current commitments. Decide what type of dance team suits your schedule best (e.g., NFL vs. NBA). Actionable Strategies for Success: Prepping Ahead: Make lists, plan your calendar, and cut distractions. Using Technology: Leverage automation tools for tasks like grocery shopping. Tactics to Simplify Life: Conduct yearly and weekly audits to review goals and align priorities. Categorize tasks into “Do, Delegate, or Delete” for efficient focus. Techniques That Work: Time blocking and batching to streamline focus. Breaking down big goals into manageable, actionable steps. How It All Relates to Dance: Learn how time management impacts your daily preparation, practice, and performance. Backwards planning: Map your day to ensure you're fully prepared for class, rehearsals, or auditions. Mentioned Resources Atomic Habits by James Clear – Tips for building sustainable habits. Spotify – Free audiobooks for self-growth and learning. Libby App – Access library books for free on Kindle. Connect With Us 💬 Got questions or want to share your time management wins? DM us @TheCultivateCode on Instagram!🎧 Don’t forget to subscribe, leave a review, and share this episode with your fellow dancers.

Episode Summary: In this exciting episode of The Locker Room Podcast, host Amira Mourad sits down with Alli Fritz, a trailblazer in the pro dance world, to discuss her unique journey from a lifelong love of dance to choreographing for the NFL and NBA. Alli shares her story of turning her passion for jazz funk into a career, including working with renowned teams like the Warriors and Niners. Together, they explore topics like building confidence, perfecting choreography, and navigating the exhilarating pro dance industry.   LINKS:  Unleash Your Inner Pro Program: Here  TCC Website: The Cultivate Code  CONNECT WITH US:  Alli Fritz: @allifritztagram TCC: @thecultivatecode Amira Mourad: @amiramourad_

  On Today's Episode Amira talks about the fundamental 3 of her technique recommendations and how you should approach these next few months before heading into audition season.  LINKS:  Unleash Your Inner Pro Program: Here  TCC Website: The Cultivate Code  FOLLOW: TCC: @thecultivatecode Amira Mourad: @amiramourad_

On Today's Episode Amira talks to Former NFL Cheerleader and current College Dance Team coach about her experience as an NFL cheerleader and how her college dancers can transition to get ready for Pro Dance Teams. They talk about how social media plays a role in making in onto a team, what Jonni looks for as a judge in the Pro and Collegiate space, and so much more.  LINKS:  TCC Website: The Cultivate Code  FOLLOW: Jonni Rogers: @jonni_xo TCC: @thecultivatecode Amira Mourad: @amiramourad_

On Today's Episode Amira answers questions from our Instagram Broadcast Community on the Topic of Nutrition and Fitness and becoming a Pro Dancer. She dives into her experience navigating Nutrition and Fitness as a former NBA Dancer, and gives tips on where to start if you don't know where to start out.  LINKS:  Making the Squad Program: Here  TCC Website: The Cultivate Code  FOLLOW: TCC: @thecultivatecode Amira Mourad: @amiramourad_  

On Today's Episode Amira chats with Dallas Cowboy Cheerleaders Associate Choreographer Shelly Bramhall, about what it takes to make it on to the DCC Team, what they're looking for at auditions, and behind the scenes of how the team operates.    LINKS:  DCC Prep Class Info: Here  TCC Website: The Cultivate Code  FOLLOW: Shelly: @shellybramhall DCC: @dccheerleaders TCC: @thecultivatecode Amira Mourad: @amiramourad_  

On Today's Episode Amira chats with Luvabulls Head Coach Toya Ambrose about what it takes to make it on to the Luvabulls & 312 Crew, what they're looking for at auditions, and behind the scenes of how she runs the dance team.  The Luvabulls Virtual Auditions are NOW OPEN through May 9th.  They are also hosting an in person audition clinic on May 4th in Chicago. Details below.     LINKS:  Luvabulls Auditions Information : Here Clinic Registration: Here TCC Website: The Cultivate Code  FOLLOW: Toya: @toyareneeambrose Luvabulls: @chicagoluvabulls  Bulls Entertainment: @bulls.entertainment TCC: @thecultivatecode Amira Mourad: @amiramourad_  

On Today's Episode Amira chats with former Mavs Dancer, NYC Jets Cheerleader and DCC Cheerleader on her experience in both the NBA and NFL.    FOLLOW: TCC: @thecultivatecode Amira Mourad: @amiramourad_ Tara Szybillo: @taraszy   LINKS:  Website: The Cultivate Code 

On Today's Episode Amira is giving you her top 3 tips for nailing your NFL or NBA dance audition resume. Often overlooked, this element is a very important piece of the puzzle.    FOLLOW: TCC: @thecultivatecode Amira Mourad: @amiramourad_   LINKS:  Website: The Cultivate Code  Your Resume template  NFL Mock Auditions in LA 

On Today's Episode Amira is diving into the Playbook she used every year when she auditioned for her time dancing in the NBA. From the intention you're setting to what she did a month -week- and a few days out she walks you through her process of preparing for Pro Dance Team Auditions.    FOLLOW: TCC: @thecultivatecode Amira Mourad: @amiramourad_   LINKS:  Website: The Cultivate Code  Your Audition Checklist NFL Mock Auditions in LA  Virtual NFL Mock Audition 

On today's episode Amira answers your questions!  In this ask me anything question she covers: What skills you should focus on going into NBA Dance team auditions  What to prioritize heading into auditions  How I knew the NBA Dance team I stayed on for 7 years was the right fit for me  How to balance your career and dance life  Do's and Don'ts of your headshot that you are submitting    Make sure to tune in every week for more episodes like this!   FOLLOW: TCC: @thecultivatecode Amira Mourad: @amiramourad_   LINKS:  Website: The Cultivate Code  Sideline huddle monthly membership 

The real, behind-the-scenes of a successful audition for Aspiring Pro NFL and NBA dancers from a Judges Perspective. On today's episode Amira gives her insight and top tips on how to stand out at NFL Cheerleader and NBA dancer auditions, all from the viewpoint of a judge.   Highlights: Treat the entire process like its an audition Audit and assess your social media presence How to make the judges think you are a veteran   Make sure to tune in every week for more episodes like this!   FOLLOW: TCC: @thecultivatecode Amira Mourad: @amiramourad_   LINKS:  Website: The Cultivate Code 

Want to crush your upcoming Pro Dance Audition? Setting yourself up for success starts with your mindset. Today's guest on the podcast is Dr. Chelsea who is a former professional dancer and current Sports Phycologist. She walks us through how mindset can be our biggest support system, and tangible tips and takeaways to start building resilience in our life now.   FOLLOW: TCC: @thecultivatecode Amira Mourad: @amiramourad_ Dr. Chelsea: @dr.chelsea.pierotti

Today's guest Brooke Preston danced in the NBA on the Clippers Spirit Dance team for 9 years! We talk about her experience in those 9 seasons, how to prepare for auditions, what it takes to be a good team mate, and so much more. This episode is full of insights from a true veteran.   FOLLOW: - The Cultivate Code: @thecultivatecode - Amira Mourad: @amiramourad_ - Brooke Preston: @bmpresto

If you are new to the Pro Sports Entertainment space, or just graduated college and looking to continue to dance post college, you might be wondering where do I start? This is the episode for you. Today on The Locker Room Podcast were talking about the different leagues and teams you can audition for, and how to decide what is the right fit for you. Hit the play button to find out what league is right for you! LINKS: The Cultivate Code Website: http://cultivatecode.co/ The Sideline Huddle Membership: http://cultivatecode.co/huddle   FOLLOW: - The Cultivate Code: @thecultivatecode - Amira Mourad: @amiramourad_

On today's episode were diving into How I made it onto an NBA dance team. From being a competition studio dancer to dancing on my college team, I took a leap of faith after not making it back onto the ASU spirit squad my sophomore year of college. I'll take you through the journey of what it took to make it onto the Suns Dancers, and ultimately becoming a Warriors Dancer for 7 season and NBA dance team assistant coach.   LINKS: The Cultivate Code Website: http://cultivatecode.co/ The Sideline Huddle Membership: http://cultivatecode.co/huddle   FOLLOW: - The Cultivate Code: @thecultivatecode - Amira Mourad: @amiramourad_

Every year dancers from all walks of life come together to chase their dreams of becoming professional NFL cheerleaders or NBA Dancers. From the iconic cheerleading outfits to the synchronized dance choreography on the field or court, becoming an NFL cheerleader or NBA dancer is a lifelong dance dream for many. With hundreds of dancers showing up to professional cheerleader auditions each season, making it onto an NFL or NBA Dance team is no easy feat. BUT if you are wondering what it truly takes to make it onto a professional dance team, our recommendation is to start training early. Identify your dream teams, find out when those auditions are taking place, and then work backwards to start your training. Let's break down the timeline for training for your NFL or NBA Dance Team Audition.   LINKS: The Cultivate Code Website: http://cultivatecode.co/ The Sideline Huddle Membership: http://cultivatecode.co/huddle   FOLLOW: - The Cultivate Code: @thecultivatecode - Amira Mourad: @amiramourad_

Welcome to The Locker Room Podcast, where we explore what it takes to make it onto a pro sports dance team. Whether you've auditioned before or you are navigating your way through the Pro Dance Space, this podcast will supporting your journey. Tune in for our premiere episode on Thursday January 11th. Produced by The Cultivate Code