Big smiles, high energy, precise dance moves — that’s what you see when you watch the Minnesota Vikings Cheerleaders perform on gameday. But have you ever wondered what it takes for these elite dance athletes to be equipped to show up on the field?
The Minnesota Vikings Cheerleaders might make it look easy, but being an NFL cheerleader takes significant intention, focus, and energy — especially when you’re pushing through an eight-hour Minnesota Vikings gameday. That’s why these performers work hard to make every healthy habit count, including training outside of practices, prioritizing sleep, dialing in their nutrition, and maintaining a positive mindset.
To learn about the healthy-living habits of these athletes, we caught up with four Minnesota Vikings Cheerleaders — Talia, Karlyn, Kiki, and Zoe — and asked them about the behaviors they focus on to sustain a healthy way of life. (Note: Life Time is a partner of the Minnesota Vikings Cheerleaders. The relationship includes supplying the team with Life Time studio spaces and twice-a-week training sessions with Dynamic Personal Trainers to help support their training regimens.)
Talia
Fourth-year veteran Minnesota Vikings Cheerleader
Life Time | What is a non-negotiable in your healthy-living routine?
Talia | Sleep is a big one for me! I try to read before bed so I can wind down more easily and get the best sleep possible. This helps me feel well-rested for my morning workout and reduces brain fog. When I prioritize getting eight hours of sleep, I feel my best, whether it’s in my workouts or for my other day-to-day activities.
LT | How has being part of the Minnesota Vikings Cheerleaders influenced your health and fitness?
T | Having access to a Life Time membership has had a big impact on my health. I’ve been going to a lot of group fitness classes, and I’ve come to love being surrounded by the like-minded community. I feel like I’m motivated by the person next to me in class. It’s a great way to get a workout in while also growing and meeting new people.
LT | What is your favorite part of your Minnesota Vikings gameday routine?
T | Something that’s really fun about our team is the bond we have. When we’re in the locker room, it’s nice to have the time to fix our hair and makeup together but also catch up with friends and prepare for the day ahead. That downtime before we head out onto the field is so grounding.
LT | What is your favorite thing to do at Life Time?
T | One of my favorite classes is LIFE BARRE, especially when I’m looking for a low-intensity workout. I lean toward this format because it only takes 3-pound dumbbells to feel the burn. I also enjoy SHRED and MAXOUT classes.
LT | What is one top tip you can share around prioritizing health and fitness?
T | Balance is key. I try to vary the types of classes I take, as well as prioritize my sleep and recovery. I like to go into every workout with the mindset that I’m going to work hard, and then I leave feeling grateful that I took the hour to do that. It helps me feel ready for whatever is next.
Karlyn
Fourth-year veteran Minnesota Vikings Cheerleader
LT | What is a non-negotiable in your healthy-living routine?
Karlyn | I love to go on walks, but I don’t usually bring anything with me to listen to, like music or podcasts. I try to take in the sounds of what’s around me. It positively impacts my mental and emotional health, which then in turn affects me physically. I feel lighter and calmer for the rest of the day.
LT | How has being part of the Minnesota Vikings Cheerleaders influenced your health and fitness?
K | The Minnesota Vikings Cheerleaders have Dynamic Personal Trainers from Life Time who come into our practices on Tuesdays and Thursdays to teach us about using proper form when performing various exercises. Before working with them, I’d never had a personal trainer of any sort, so I feel like I’ve learned a lot. Now, when I go to the club, I carry that knowledge with me, and I have a lot more confidence in knowing that I’m performing an exercise correctly.
LT | What is your favorite thing to do at Life Time?
K | I look forward to my Warrior Sculpt class every week — it’s my absolute favorite. Warrior Sculpt is great for us as dancers because you’re typically working out to the beat of the music. I love the sweat that comes with a heated class and how it incorporates strength and stretching. My instructor sometimes hands out lavender towels at the end of class and it’s such a treat.
LT | What is your favorite part of your Minnesota Vikings gameday routine?
K | During halftime, it’s chaotic because we’re changing into another uniform, but the camaraderie we have on the team is so comforting. For example, when I’m like, “Hey, Talia, can you button the back of my uniform?” And then the other girl in front of me is like, “Oh, can you do mine?” And then all of a sudden, we’re a train of girls helping each other out.
It’s stuff like that where, yeah, we’re in a rush, but at the end of the day, we’re all just there for each other, hanging out, and having fun.
LT | What is one top tip you can share around prioritizing health and fitness?
K | I’m so grateful for what my body is able to do. I try to look at my health and fitness as less of a chore and more as an opportunity for my body to move. Being intentional like that benefits my health — mentally, emotionally, and physically.
Kiki
Fourth-year veteran Minnesota Vikings Cheerleader
LT | What is a non-negotiable in your healthy-living routine?
Kiki | I personally am not the best at remembering to drink water, so the first thing I do when I wake up is drink a full eight-ounce glass of water. As dancers, we become dehydrated very easily, especially when it’s warm out, so it can be hard to make sure your water intake is on point. For me, it’s water before anything else.
LT | How has being part of the Minnesota Vikings Cheerleaders influenced your health and fitness?
K | Once a week, the Minnesota Vikings Cheerleaders have a set workout in which we’re doing sprints or running. It’s helped a lot because dancing is a different kind of cardio — you’re constantly moving every part of your body. During a gameday, you’re dancing for eight hours straight, and when the music is on, we’re on. When the music stops, we’re resting. I feel like sprints kind of mimic that pattern, because you’re pushing yourself for a certain amount of time, and then you’re just done.
LT | What is your favorite part of your Minnesota Vikings gameday routine?
K | My favorite part is when we get to the stadium and we are almost ready for gametime, but not quite. I love having that time in the morning with my teammates where we’re unpacking our suitcase, hanging our uniforms, and eating breakfast together. It’s the calm-before-the-storm moment — you’re individually preparing your mindset for the day ahead, but your team is there together on the same page.
LT | What is your favorite thing to do at Life Time?
K | I’ve been trying to dive into using the free weights on the Life Time workout floor. When I’m working out by myself, I strength train more often because dancing involves so much cardio. By strength training, I can counterbalance that cardio by building muscle, especially in my lower body, since we use our legs constantly. I focus on strengthening my quads, hamstrings, and calves since we wear boots, which means we’re always on our toes.
LT | What is one top tip you can share around prioritizing health and fitness?
K | There is such a difference in getting a full eight to nine hours of sleep compared to four or five. A lack of sleep can take a toll on your body, and the exhaustion affects you both physically and mentally. Getting my full eight hours of sleep is a big priority for me.
Zoe
First-year rookie Minnesota Vikings Cheerleader
LT | What is a non-negotiable in your healthy-living routine?
Zoe | A big common theme is getting eight hours of sleep, and something that has helped me get meaningful, restful sleep is meditation. I’ve learned a lot about mindfulness from practicing the savasana pose in yoga. I like to meditate when I wake up in the morning and before I go to bed, and I’ve noticed a huge change in my quality of sleep because of it.
During our practices, we’re learning a lot of choreography and information, and sometimes it’s hard as a dancer to quiet your mind. Mindfulness and meditation have been significant ways for me to ground myself and shut my brain off. Another tip: Nine hours in bed for eight hours of sleep.
LT | How has being part of the Minnesota Vikings Cheerleaders influenced your health and fitness?
Z | As a Minnesota Vikings Cheerleader, we are given the best resources. I’ve learned so much from our nutritionists and trainers. Personally, I’ve learned a lot about how to shape a diet depending on your training. As athletes, we have to eat to fuel our bodies and feel energized. I focus on my protein intake and my carbohydrates. Protein is also the first thing I have in the morning and the last thing I have before bed.
LT | What helps you maintain stamina and endurance for a Minnesota Vikings gameday?
Z | I love to switch up my physical activity every day. I like to do GTX and Alpha at Life Time, then another day, maybe you’ll catch me doing Warrior Sculpt. This variety helps my body recover.
During gameday, there are going to be down times and then there are going to be 100-percent, high-energy times, so it’s important to prepare your body for those moments through diverse activity.
LT | What is your favorite part of your Minnesota Vikings gameday routine?
Z | As a rookie, I have yet to experience a Minnesota Vikings gameday, but what I hear a lot from vets are those pre-game jitters — those special moments before the game and just being in the locker room together with your teammates.
LT | What is your favorite thing to do at Life Time?
Z | I’ve had overuse injuries in the past, in which my muscles can feel really tense and tight. There’s nothing that can heat and relax those muscles better than time in the sauna. Life Time also has a lot of recovery tools that I like to incorporate into my routine.
The Minnesota Vikings Cheerleaders are all about connecting with the broader community, and being at Life Time is another way we can connect with people when we’re out of our uniforms.
LT | What is one top tip you can share around prioritizing health and fitness?
Z | Don’t be afraid to try new things — it could possibly lead you to what you love and maybe things you didn’t even know are possible. I stopped dancing for a few years and switched to running and strength training, which helped me build muscle. When I returned to dance, I was able to do things that I couldn’t do before.
It can be intimidating to sign up for a workout class that you’ve never taken before, but it’s someone else’s first time taking it too. You’re not alone. Of course, listen to your body and be kind to yourself in the process — but you never know where a little push can take you.
In September 2025, the Life Time app will be releasing four on-demand workout videos featuring the Minnesota Vikings Cheerleaders and led by top Life Time performers. The digital fitness classes include Danze and Tone with Jeimy Bueno Prisby; MB360 Total Body Strength with Jessie Syfko; Tabata with Danica Osborn; and Barre Fusion with Ashley Thomas. There will also be two 10-minute on-demand videos featuring a Minnesota Vikings sideline cheer, taught by the athletes themselves.
