The PROformance Review podcast (formerly The ImPerfect Cheerleader)

In this episode of the PROformance Review Podcast, host Jasmine Neely discusses the critical importance of upper body strength for dancers, emphasizing how it contributes to powerful movements in performances. She shares insights on effective exercises, the need for weight training in dance studios, and highlights a standout performance from the VMAs. The episode concludes with an inspirational quote from Maya Angelou, encouraging listeners to thrive with passion and style.

Follow the @⁠⁠proformancereviewpodcast ⁠⁠on Instagram, and subscribe on Spotify, YouTube, and Apple Podcasts to get newly released episodes.

Follow @⁠⁠theprodancelab⁠⁠ on Instagram and @⁠⁠thepro.dancer ⁠⁠on TikTok for training tips, privates, classes, and group coaching programs.

In this episode of the PROformance Review Podcast, host Jasmine Neely shares valuable tips on how to improve memory when learning dance choreography. She discusses the importance of sleep, the benefits of repeating music, and effective practice techniques. Additionally, she emphasizes the role of teamwork and regular classes in enhancing learning and memory retention for dancers.

Follow the @proformancereviewpodcast on Instagram, and subscribe on Spotify, YouTube, and Apple Podcasts to get newly released episodes.

Follow @theprodancelab on Instagram and @thepro.dancer on TikTok for training tips, privates, classes, and group coaching programs.

In this episode, Jasmine Neely breaks down what spatial awareness really means in dance and why it matters both on and off the dance floor. She also shares her thoughts on Zara Larsson’s Lollapalooza performance, the singer’s artistry, and what makes her such a compelling pop star right now. In this episode, you’ll hear about:

• What spatial awareness means in dance
• How dancers notice movement, energy, and personal space
• Why spatial awareness matters in freestyle, formations, and crowded environments
• The connection between body awareness, social cues, and self-protection
• Jasmine’s review of Zara Larsson’s Lollapalooza performance
• Zara Larsson’s growth as a performer and her influence from Beyoncé
• Why authenticity, individuality, and standing for something matter for artists today

This episode blends dance education, pop culture commentary, and personal reflection in a way that feels both informative and entertaining. If you love conversations about performance, artistry, and the discipline behind being on stage, this is a great listen.

Follow the @⁠⁠proformancereviewpodcast ⁠⁠on Instagram, and subscribe on Spotify, YouTube, and Apple Podcasts to get newly released episodes.

Follow @⁠⁠theprodancelab⁠⁠ on Instagram and @⁠⁠thepro.dancer ⁠⁠on TikTok for training tips, privates, classes, and group coaching programs.

Amber Desiree, also known as AD, joins The PROformance Review for a wide-ranging conversation about her life before reality TV, her years as a New England Patriots cheerleader and Charlotte Hornets Honey Bee, and what it took to thrive in pro dance. She also opens up about Love Is Blind, the realities of public life, and how motherhood and marriage have reshaped her priorities.

In this episode, AD shares the discipline, pressure, and sisterhood of pro dance, plus the confidence she gained from years of performing under pressure. Jasmine and AD also talk candidly about representation, body image, the grind behind the glamour, and what AD wants her daughter to learn about self-love.

Follow Amber @⁠amberdesiree⁠ on Instagram, @⁠itsamberdesiree⁠ on TikTok and find her podcast What's The Reality (@⁠whatstherealitypod⁠) wherever you stream podcasts!

Follow the @⁠proformancereviewpodcast ⁠on Instagram, and subscribe on Spotify, YouTube, and Apple Podcasts to get newly released episodes.

Follow @⁠theprodancelab⁠ on Instagram and @⁠thepro.dancer ⁠on TikTok for training tips, privates, classes, and group coaching programs.

In this solo episode, Jasmine discusses the various reasons why people attend dance classes, emphasizing the importance of understanding your 'why' and how it influences your growth and motivation. She also shares insights on performance, mindset, and personal development within the context of dance and performance arts.

Key Topics

Seven reasons for attending dance classes

The importance of mindset and intention

How to improve camera work and performance presence

Memory retention and learning routines

Using dance as an outlet for personal and professional life

The significance of knowing your 'why' in dance

Performance of the week: 'The Drama' movie analysis

Inspirational verse from Proverbs 3:5-6

Episode with Honey Bees coach Ana Ogbueze: https://open.spotify.com/episode/34orDw2IWKxblfIHwODFaW?si=Fjv2vd_tSgy_BHwG37LrBA

Follow @proformancereviewpodcast on Instagram. For dance classes, tips, and training follow @prodanceperformers on Instagram. For fun, follow @thepro.dancer on TikTok. 0

For five years, The I(m)Perfect Cheerleader has served as a resource for aspiring professional dancers and cheerleaders, offering audition strategies, mindset coaching, and behind-the-scenes insight into the pro dance world. When I started the podcast in 2021, it was meant for aspiring pro dancers around the world to find community, understand that their feelings are valid and that I understood what they were going through. We grew the podcast to nearly 200 episodes including interviews with former pros, industry titans, mindset coaches, former cheerleaders and coaches, etc. 

But now it’s time for a new era…

Over the years, The (Im)perfect Cheerleader became something bigger, a place where performers shared the realities of pursuing excellence, building careers, navigating setbacks, and finding purpose beyond the stage. Today, that mission continues under a new name. Welcome to The PROformance Review, where we explore what it truly takes to perform at your highest level, in dance, entertainment, business, and life.

The purpose of this name change is to bridge the gap between performers around the world. We all share a common love of performing at the highest level, letting our guards down, controlling our mindset as performers and being the best version of ourselves while asking the question: How do I perform at the highest level while building a life I actually want? I’ll be bringing on all types of performers like singers, musicians, actors, business professionals, and of course dancers of all realms of the business. There will be some cultural commentary as well since performers shape culture! It will still have that pro dance foundation that it started with, but under a new name. 

Thank you so much for listening this long, tuning into the The (Im)perfect Cheerleader podcast and providing your comments on episodes on all the platforms like Spotify, YouTube, Apple podcasts, Google, etc. So with that, Welcome to the PROformance Review podcast. Make sure to subscribe, so you get the newly released episode as soon as it’s posted. 

Much love, performers! 

Follow me on Instagram @prodanceperformers and send me a DM on you favorite takeaway from an episode.

In this special live taping of The (Im)Perfect Cheerleader I am sitting down with TopCats alum at the Beyond the Field alumni event focused on three pillars: Rise, Rally, and Restore.

We did a somatic yoga session, line danced, and connected with each other for recharging and resetting. As you can see in the video, alumni had booths set up to showcase their businesses and platforms. I had a chance to interview amazing alumni on site who shared their personal stories of how they rise, rally, and restore after TC life.

Anyone can get something out of these conversations, so I hope you enjoy them!

I want to give a special shoutout to Dr. Lenee Cook-Braxton and Cyndi Crosby for inviting me to be a part of this event and for letting me sit down with them. Special thanks also go DaWanda Bittle, Annalise Coleman and Hannah Grey Elrose for sharing the mic with me.

If you are a TopCats alum, be on the lookout for more events by following CPFCAA on socials. I'll be teaching an alumni class soon!

For current, aspiring, and former pros: I will continue teaching classes through August on Tuesday nights at 6 pm. Come join me!

Resources and links:

https://scarletibischarters.com/

https://www.holisticperformancecenter.com/

https://westkeptsecret.co/

https://www.sacredflowervibes.com/

Copyright-free music

Free Music for Videos 👉 Music by Damien Sebe - just you - https://thmatc.co/?l=EEBD7E47

Follow @prodanceperformers on Instagram and @thepro.dancer on TikTok for more tips on everything pro dance.

DISCLAIMER: The "Beyond the Field" event and CPFCAA do not endorse or support the use of cannabis in any way.

The Role of Hormonal Health and Training Balance in Female Athletes with Allison Yamamoto

Discover how hormonal health impacts athletic performance, recovery, and longevity. Join Jasmine Neely as she interviews sports nutritionist and founder of Koa Athletic Health, Allison Yamamoto, about managing training, nutrition, and mental health for women in aesthetic sports.

Allison's Bio

Allison Yamamoto is a sports nutritionist, certified run coach, and founder of Koa Athletic Health, who specializes in helping female athletes restore their hormone health and recover from RED-S (Relative Energy Deficiency in Sport). As a former NCAA cheerleader herself, she understands the unique pressures facing athletes in aesthetic sports and has personally navigated the journey from missing periods and chronic underfueling to full health restoration. She now works with female athletes across cheerleading, dance, gymnastics, and endurance sports, combining evidence-based research with her lived experience in the athletic community.

Timestamps:00:00 - Introduction to Allison Yamamoto and her expertise in hormone health for female athletes
02:22 - The story behind Reds and how it relates to overtraining and under-fueling
04:16 - Systemic impacts of hormonal imbalance on performance and injury risk
07:05 - Recognizing overtraining and perfectionism in aesthetic sports
09:38 - Signs of under-recovery and strategies for effective rest
12:15 - Crafting optimal training and recovery routines for cheerleaders and dancers
14:10 - Understanding performance plateaus and the importance of rest days
16:17 - The mental health aspects: anxiety, mood, and hormonal connection
18:45 - The role of rest in muscle and performance resilience
21:03 - The significance of sleep and managing stressors outside training
23:25 - How training overload can stack stress and impair recovery
27:28 - Optimizing workout programming for dancers and athletes
30:20 - The benefits of moderate, enjoyable cardio modalities like walking and Pilates
35:00 - Nutrition strategies for game days and performance events
39:46 - Fueling tactics as part of athletic success and mental clarity
45:32 - Common myths about foods like bread and carbohydrates and their role in performance
52:21 - Overview of Allison’s comprehensive program for athletic health recovery
56:30 - Comparing athletic experiences in high school and college cheerleading
62:40 - Coach influence and team culture on athlete health and body image
68:24 - The importance of mental perspective on food, training, and recovery
75:43 - Best practices for cardio and high-intensity activities for dancers
77:28 - Small daily actions to improve refueling and recovery
78:17 - Allison’s reflection on imperfection and healthy self-expectations
80:49 - Connecting with Allison Yamamoto for support and resources

Connect with Allison Yamamoto:

Instagram: https://www.instagram.com/allisonyamamoto

Website: https://www.koaathletic.health/

Substack: https://f4bqfi.subscribepage.io/?fbclid=PAVERFWAS43npleHRuA2FlbQIxMABzcnRjBmFwcF9pZA8xMjQwMjQ1NzQyODc0MTQAAae4M7IDJqKGkb_z6zcNy38-lENeyiJCQa0zzcUyUkrLgt_zZK3SrkW8DTiApA_aem_P3X_9EcThJ1vbPtTcJ5tGQ

It's been a while since we caught up, so I am updating you on my life and what I've been up to! I include my return to the Honey Bees, reflect on auditions, discuss new projects, podcasts, and thoughts on social media's impact on athletes and dancers.

Main topics include:

• Jasmine’s return to the Honeybees for a second season
• Balancing fun and focus during cheerleading auditions
• Navigating rejection and processing emotional setbacks
• Insights from the DCC Netflix series, including social media influence and faith
• Exciting alumni series and upcoming podcast guests
• Personal growth, including consideration of rebranding the podcast
• Teaching dance residencies and engaging with the pro dance community
• Impact of social media on mental health and professional performance
• Speculations on potential reality shows for other NBA teams

Resources & Links: Connect with Jasmine. Stay tuned for upcoming episodes, new guests, and updates on rebranding!

• TikTok: @thepro.dancer

• Instagram: @theprofessionalcheerleader
• TopCats Eras Series - Episodes 175-184

Timestamps:

00:00 - Introduction and podcast overview
00:07 - Jasmine’s exciting news about rejoining the Honeybees
01:05 - Reflecting on rookie season and leadership roles
01:35 - Support role for rookies and summer break plans
02:02 - Preparing for upcoming cheer season and upcoming appearances
02:32 - Enjoying the summer without practice commitments
03:01 - Experiences and lessons from cheer auditions
03:31 - The importance of mental focus and social media boundaries
04:00 - Balancing fun and focus during auditions
04:29 - Social media’s effects on memory and social skills
05:25 - Resisting social media during finals and the importance of presence
05:55 - How to handle social media during critical audition phases
06:24 - Being intentional about social interactions during auditions
07:23 - The challenge of maintaining focus and having fun simultaneously
08:20 - Realities of semi-finals and performance stress
09:05 - Emotions experienced during audition performances
09:35 - The mental exercise of expected perfection and self-compassion
10:03 - Lessons on mistakes and grace under pressure
11:03 - Final auditions, production elements, and reduced stress
12:14 - Handling rejection and self-care post-auditions
13:10 - Processing disappointment and reevaluating next steps
14:21 - The importance of passion and resilience in dance careers
15:16 - Working through negative experiences affecting love for dance
16:03 - The role of faith and community in professional dance
16:45 - Broader thoughts on dance, purpose, and divine timing
17:21 - Completing the TopCats alumni series and reflections
18:02 - Launching the TopCats alumni podcast series
18:30 - Gratitude for audience support and requesting reviews
19:14 - Highlighting the Beyond the Field alumni event and podcast episode
20:19 - Celebrating inspiring women in the dance and cheer community
21:16 - Thoughts on Netflix’s DCC series and its social commentary
22:02 - The societal impact of social media and critical narratives
22:49 - Reece’s decision to step away from the Dallas Cowboys Cheerleaders
23:15 - Faith’s influence on dance careers and reflections
24:33 - Experiencing the uniqueness and spiritual significance of pro dance
25:02 - The intersection of faith and professional dance careers
26:31 - Imagining new reality shows for other NBA teams
27:44 - Highlighting the NBA dance scene with Hardwood Dancers
28:35 - Potential podcast rebranding to better reflect pro dance
29:22 - Announcing dance classes at NC Dance District
29:51 - Invitation to join Jasmine’s dance residency
30:14 - Closing remarks and upcoming guests, thanks for listening

Music

Free Music for Videos 👉 Music by Damien Sebe - conversations - https://thmatc.co/?l=F6DE0B23

Free Music for Videos 👉 Music by Gabe Garreth & L!FE - falling through the sky - https://thmatc.co/?l=BE51BD4C

Business inquiries: @[email protected]

We close out the TopCats Eras Series with the most recently retired TopCats, Trica Johnson and Brandi Hopson (I'm so sad it's over).

These ladies share their inspiring journeys, challenges faced, and the lessons learned along the way. This episode offers both motivational stories and practical insights for aspiring pro cheerleaders and anyone chasing big dreams. Plus, you'll get a lot of laughs!

Key Topics:

• How Trica and Brandi made their way onto the TopCats team after multiple auditions and years of perseverance
• The importance of resilience, including dealing with rejections and setbacks
• The role of support systems from coaches to family in achieving long-term goals
• The balance of motherhood, health, and ambition, including stories of returning to the team postpartum
• Tips on preparation, staying present, and mental resilience during auditions
• Insights into team diversity, coed integration, and the community spirit within TopCats
• Practical advice on nutrition, rest, and mental strategies for performance and audition success
• Supporting stories of failure, recovery, and stories that turn into lifelong friendships

Chapters

• (00:00) - Introduction to the TopCats 30th anniversary series and guest introductions
• (02:30) - Guest backgrounds and notable achievements in pro cheerleading
• (05:50) - Motivations and persistence that kept them trying for TopCats
• (10:00) - Overcoming repeated rejections and lessons in resilience
• (15:00) - The journey of postpartum return and balancing family life with pro cheerleading
• (20:00) - Audition tips: preparation, mental resilience, and resting strategies
• (25:00) - The power of mentorship, support, and community within cheerleading and entrepreneurship
• (30:00) - The importance of staying present, compartmentalizing tasks, and embracing imperfections
• (35:00) - Nutrition, hydration, and fueling the body for peak performance
• (40:00) - Experiences of team diversity and coed integration
• (45:00) - The significance of rejection and learning from setbacks
• (50:00) - Moments of pride, team bonds, and the cultural impact of being a TopCat
• (55:00) - Rapid fire: favorite routines, game day rituals, and humorous moments
• (60:00) - Closing thoughts: stories of perseverance, encouragement, and collective legacy

Connect with the Guests:

• Brandi Hopson - Instagram
• Trica Johnson - Instagram

You can check out episodes 1-7 right here on The ImPerfect Cheerleader podcast.

Follow @theprofessionalcheerleader on Instagram and @thepro.dancer on TikTok for more information on audition tips, advice, classes and podcast guests.