Alright, let’s talk about the Dallas Cowboys Cheerleaders, affectionately known as the DCC! If you’ve ever caught a game at AT&T Stadium or binge-watched Netflix’s “America’s Sweethearts,” you know the feeling. They’re dazzling, energetic, and make those gravity-defying jump splits look absolutely effortless. But what really goes on behind the scenes? How do these incredible women maintain that sparkle, that precision, and that legendary status?
It’s an amazing blend of show-stopping glamour and an intense, unwavering grind. There’s so much more to being a DCC member than just performing incredible routines on game day. These women push their bodies and minds to the limit, navigating a demanding schedule that requires serious physical grit, mental toughness, and a commitment that stretches far beyond the football field. We’re about to pull back the curtain and reveal some of the most fascinating secrets and surprising realities of what it truly takes to be one of America’s Sweethearts.
From landmark pay raises to the hidden tolls on their bodies, and the meticulous details of their diet, hair, and makeup, get ready for an exclusive peek into the world of the DCC. We’re diving deep into the commitment, the challenges, and the undeniable sisterhood that defines this iconic squad. Prepare to have your jaw slack, your heart racing, and your hands instinctively clapping as we unveil how they stay in sync, literally and figuratively!
1. **The Landmark Pay Raise: A Game-Changing Victory Off the Field** Hold up, because this is huge news for the Dallas Cowboys Cheerleaders! The 2025 NFL season is kicking off with a monumental achievement for the DCC: a landmark 400-percent pay raise. This incredible boost in compensation, revealed on the second season of Netflix’s docuseries *America’s Sweethearts*, has been described by since-retired cheerleader Jada McLean as nothing short of “life-changing.” It’s a huge step forward and a testament to the squad’s ongoing fight for fair compensation.
To truly appreciate this jump, let’s look at the historical context. For years, NFL cheerleaders’ take-home pay was shockingly paltry, especially considering how iconic squads like the DCC are. ESPN reported in 2017 that team cheerleaders made roughly $75 to $150 per game. Veteran DCC members like McLean, who made $15 an hour in 2024, could now be making upward of $75 an hour this season, plus an additional $500 per non-game appearance. This is a dramatic shift from past earnings, which one ex-Cowboys cheerleader exclusively told the Daily Mail, could be as low as $15,000 to $22,000 per year.
This significant raise wasn’t just handed over; it’s a result of sustained advocacy, including a 2017 lawsuit that previously increased pay from $8 an hour to $12, and game-day fees from $200 to $400. While Charlotte Jones, the franchise’s chief brand officer, has admitted that cheerleaders are historically “underpaid” and often “don’t come here for the money” but for “passion for dance” and “something bigger than themselves,” director Kelli Finglass is “very proud” of the squad’s accomplishment, telling Decider, “The entire organization wants to make sure they feel valued.” It’s clear this new compensation package aims to reflect that value more accurately.
2. **The Real Cost of Jump Splits: Pain, Sacrifice, and Surgical Recovery** Those signature Dallas Cowboys Cheerleaders jump splits look painful, right? Well, according to alum Caroline Sundvold, they absolutely are, and the toll on their bodies is incredibly real. After four seasons of consistently performing this physically demanding move, Caroline, who appeared in the first season of *America’s Sweethearts*, shared that a doctor told her she needed surgery after her joints were in a permanently injured state. Imagine the dedication required to hear that and still want to push through for “one more year of cheerleading.”
Caroline eventually had the hip operation after her fifth season, stating that the sacrifice was “totally worth it.” However, she revealed that the foot surgery she underwent next was surprisingly more traumatic. “You would think hip surgery would be a little worse,” Caroline said, “But the foot has so many nerves in it. So from the [end-of-season] banquet until now I’ve just been recovering a lot, which has been a bit of a wake-up call.” This sheds light on the intense physical demands and the hidden injuries that these performers endure.
The continuous strain on their bodies is a constant battle. Madeline Salter, another standout from *America’s Sweethearts*, has frequently documented her treatment sessions on Instagram, including visits to Kinetic Centre, a spine and sports rehab clinic. Her chiropractic sports practitioner, Dr. Kristina Myles, noted that their focus is “primarily correcting facial layers that can cause pain, stiffness, or loss of range of motion when injured or overworked,” to help manage tension headaches and ensure her feet are taped and ready. It’s a stark reminder that behind every dazzling performance is a commitment to physical recovery and ongoing body maintenance.
3. **Juggling Multiple Jobs: The Off-Field Grind is Real** Think being a Dallas Cowboys Cheerleader is a full-time, high-paying gig? Think again. While the pay raise is fantastic, the reality is that for many, this dream job is not the main source of income. It’s a passion, a purpose, but financially, it often requires a serious hustle off the field. ESPN reported years ago that NFL cheerleaders typically earned a modest sum per game, an eye-opener for fans who might have assumed these glamorous performers were raking in the big bucks.
Many DCC members hold down demanding day jobs to supplement their earnings. For instance, *America’s Sweethearts* alum Kelcey Wetterberg is a pediatric registered nurse, a profession that requires immense dedication and skill. Then-newcomer Reece Allman (née Weaver), who returned for the 2024 season, worked at a Dallas florist, meticulously arranging blooms to help make ends meet. These aren’t just hobbies; these are serious careers they balance alongside their rigorous cheerleading commitments.
Consider Megan McElaney, who shared a video montage of her typical day as “an NFL cheerleader with three jobs.” Her 6:15 a.m. wakeup call kicks off a full-time role as a marketing/recruiting coordinator, followed by her work as a makeup artist for The Styling Stewardess. Only after these jobs are done does she head to AT&T Stadium for evening practice, which often wraps up around 11 p.m. As Madeline Salter succinctly put it to E! News, “DCC has taught a lot of us about time management. We’ve got to make sure that we have time for not only our jobs and DCC, but also ourselves.” Talk about a disciplined schedule!
4. **Maintaining Peak Fitness: Body Positivity & Tailored Uniforms** When you see the DCC, their incredible physiques are undeniable. Maintaining peak fitness is absolutely part of the gig, but the organization has made significant strides to move past a more body-image-obsessed era. Director Kelli Finglass, who has been at the helm since 1991, shared with E! News that custom uniforms, tailored for each cheerleader’s unique shape, have been instrumental in this shift. The focus is no longer on making a cheerleader fit the uniform, but rather the uniform fitting the cheerleader beautifully.
This shift in philosophy is deeply ingrained. Finglass emphasized, “Trying to make that uniform fit and and have the most beautiful lines, we don’t talk about weight.” Instead, the cheerleaders are empowered to focus on their personal health. “The girls are all very good with their own nutrition, their own personal workouts,” she explained. The DCC provides ample resources, including a gym adjacent to their dance studio, and access to nutritionists and mental health experts for consultation. It’s about education and providing tools, rather than imposing strict, potentially unhealthy, standards.
The organization’s progressive stance is further highlighted on the DCC audition FAQ section on their website, which explicitly states, “You should look well-proportioned in dancewear. We DO NOT have specific height and weight requirements.” This inclusive approach allows the women to prioritize their personal regimens and overall well-being, fostering an environment where they can truly focus on being world-class dancers and performing at their absolute best, rather than stressing over arbitrary numbers.
5. **The Iconic Hair & Makeup Routine: Self-Styled Perfection** Ever wondered who the Dallas Cowboys Cheerleaders’ glam squad is? Surprise! For game days, the ladies are largely their *own* glam squad, responsible for doing their own hair and makeup before performances. While they do have dedicated makeup artists for photo shoots and are free to seek assistance, the iconic, perfectly polished look you see on the field comes from their own skilled hands. Squad member Sophy Laufer, for example, has even shared a full tutorial on TikTok, showing fans how she achieves her glamorous game-day glow.
Of course, there are specific aesthetic rules they must adhere to to maintain their unified, classic look. For instance, you won’t see any red lips or red nails – these vibrant shades are off-limits. And when it comes to their hair, it must always be worn down, with that signature bouncy, voluminous style. To help achieve and maintain those luscious locks, Dallas’ Tangerine Salon has been a long-standing partner, keeping the ladies’ hair looking fabulous for years, ensuring that bouncy, perfectly flipped aesthetic.
Achieving those signature high-volume, perfectly flipped strands requires a bit of insider knowledge and, as Madeline Salter joked, “many cans of hairspray.” Kelee Norris shared a key technique: “Sometimes if you flip your hair over, brush it, spray it, that will help with the volume for sure.” And Megan McElaney added a practical tip for the frequent hair flips during routines: “I don’t brush it out at all. Because we do so many hair flips, it automatically falls.” It’s a testament to their mastery of their own presentation, turning personal responsibility into part of their iconic brand.
6. **The Secret to Flawless Legs & Covering Tattoos: Uniformity is Key** When the Dallas Cowboys Cheerleaders hit the field, every detail of their appearance is meticulously planned for a unified, polished look – and that includes their legs! Regardless of how perfectly shaped, smooth, or blemish-free their legs might be naturally, they are always encased in nude hosiery. This requirement contributes to the seamless, statuesque appearance that is a hallmark of the DCC, ensuring visual consistency across the entire squad and adding to their renowned sparkle.
Beyond the hosiery, there’s another specific uniform standard that cheerleaders must adhere to: tattoos. If a DCC member has a tattoo, that’s absolutely fine, but it comes with a strict caveat. For all games and public appearances in uniform, every single tattoo must be completely masked. This is achieved through careful application of makeup and bronzer, ensuring that no tattoos are visible and that the cheerleaders present a completely uniform and blemish-free aesthetic, in line with the traditional image of America’s Sweethearts.
This meticulous attention to detail, from the hosiery to tattoo coverage, underscores the organization’s commitment to a specific, iconic image. It’s about presenting a cohesive, glamorous, and traditional appearance that has become synonymous with the Dallas Cowboys Cheerleaders brand since the star-spangled uniforms first debuted in 1972. Every element of their uniform, seen and unseen, contributes to the unparalleled spectacle they create on the field.
7. **Polished & Poised: The Etiquette Training that Builds Confidence** Being a Dallas Cowboys Cheerleader isn’t just about dance moves and dazzling smiles; it’s also about representing a storied institution with grace and poise, often in high-pressure social situations. That’s why the DCC are equipped with another fantastic resource: an etiquette coach! This isn’t just for show; it’s a vital part of their development, preparing them for a wide range of engagements that extend far beyond the football stadium.
DCC director Kelli Finglass explained the importance of this training to the New York Times, detailing the unique scenarios these young women encounter. “They go to dinners with high-ranking military officials,” Finglass said, highlighting how they are frequently “put in situations that they may not have been exposed to yet as an 18- or 19-year-old from a small town.” This specialized coaching ensures they are comfortable and confident navigating diverse social settings, representing the DCC with utmost professionalism.
Finglass summed up her mission beautifully, stating, “I love them learning all the different facets and being polished and poised and prepared. All I’m trying to do is give them every tool possible, so they can be confident.” This holistic approach to their training ensures that DCC members are not only world-class dancers but also poised ambassadors, capable of making a positive impression wherever they go, embodying the grace and confidence that defines America’s Sweethearts.
Alright, America’s Sweethearts, get ready for even more secrets and insights into the world of the Dallas Cowboys Cheerleaders! We’ve already peeled back the curtain on their financial victories, the physical grind, and those iconic game-day looks. Now, let’s dive deeper into what truly defines this legendary squad: their incredible heart for the community, the unbreakable bonds of sisterhood, and the meticulous science behind their unparalleled well-being.
8. **Giving Back: The DCC’s Heart for Community Service**Beyond the dazzling performances and rigorous training, the Dallas Cowboys Cheerleaders are deeply committed to making a positive impact in their community and far beyond. While their iconic routines steal the show on game day, many fans might not realize the extensive philanthropic work these women undertake throughout the year. It’s a fundamental part of what it means to be a DCC, showcasing a “servant’s heart” as director Kelli Finglass once described it.
Head choreographer Judy Trammell shared her enthusiasm when the Netflix docuseries “America’s Sweethearts” finally shed light on this crucial aspect of their work. She expressed a long-standing regret that their previous reality show, “Dallas Cowboys Cheerleaders: Making the Team,” which ran for 16 seasons, “didn’t show the things we do the rest of the year.” This community involvement is not just a sideline activity; it’s central to their identity.
Trammell explicitly detailed the range of their charitable efforts, revealing that the cheerleaders regularly participate in “The USO tours, the veterans hospital, the children’s hospital visits.” These impactful engagements demonstrate a dedication that extends far beyond the dance studio, highlighting their role as ambassadors of goodwill and hope. “We do so much more than has ever been seen,” she emphasized, truly underscoring the depth of their commitment to serving others.
9. **Sisterhood That Lasts a Lifetime: The Post-Cheer Support System**For many Dallas Cowboys Cheerleaders, the bond formed with their teammates isn’t just for the season; it’s a powerful sisterhood that provides a lifelong support system. The intense training, the shared challenges, and the collective triumphs forge connections that are truly special, pushing each woman to her limits alongside “incredible women that are doing the same exact thing,” as second-year veteran Kennedy Hannan articulated to E! News. This collective drive builds an unshakeable foundation of camaraderie.
Leaving the squad, much like transitioning out of the military, marks a significant “lifestyle change” according to director Kelli Finglass. The shift from seeing teammates “every night at rehearsals to not” can be a difficult adjustment. Recognizing this, the DCC organization has a robust support system in place: a very “active and engaging alumni association that’s called The Spirit of DCC.” This initiative helps bridge the gap, providing continued connection and belonging.
Finglass noted that this alumni network is vital, especially because it can be “sad for all of us” when cheerleaders move on. The former members continue to share major milestones for years after their cheering days conclude, from weddings to their children’s weddings. The enduring relationships fostered within the DCC prove that the “sisterhood of it all” is truly something special, lasting far beyond the final game-day performance.
10. **Fueling the Fire: A Day in the Life of a DCC Diet**Behind every high-kick and gravity-defying jump split is a meticulously planned approach to nutrition that ensures the Dallas Cowboys Cheerleaders are always performing at their peak. Gone are the days of outdated assumptions about cheerleaders starving themselves. As Megan McElaney, a veteran cheerleader, clearly stated, a common “misconception is we don’t fuel ourselves enough,” when in reality, “we really like to eat! High-protein is our best friend. And some carbohydrates.”
To give you a glimpse, a typical day’s nutritional intake for a DCC member is thoughtfully structured, though it’s never a rigid, one-size-fits-all plan. Breakfast might include a hearty serving of oatmeal with berries and nuts for sustained energy, Greek yogurt with fruit for protein and calcium, or whole-wheat toast with avocado for healthy fats. These choices are designed to kickstart their demanding days with essential nutrients.
Lunch often features a large salad with lean protein like grilled chicken or fish, providing a balanced mix of vitamins and minerals. Alternatively, a quinoa or brown rice bowl packed with vegetables offers complex carbohydrates for energy and fiber for digestion. Leftovers from a healthy dinner also offer an efficient way to maintain nutritional consistency.
Dinner, typically between 600-700 calories, focuses on lean protein sources such as turkey, fish, or tofu, paired with roasted vegetables, or a classic baked chicken breast with sweet potato and green beans. Lentil soup with whole-grain bread is another excellent, nutrient-dense option. Snacks, around 100-200 calories each, include fruits, vegetables with hummus, or a small handful of nuts and seeds. Hydration, primarily through water, is a constant priority throughout the day, minimizing sugary drinks and excessive saturated or unhealthy fats.
11. **The Pillars of Power: Core Principles of the DCC Nutrition Strategy**The Dallas Cowboys Cheerleaders’ approach to diet goes far beyond simple calorie counting; it’s a comprehensive, holistic strategy built on several fundamental principles aimed at optimizing performance and well-being. This isn’t about fleeting trends, but a consistent, science-backed methodology to fuel their incredible athleticism and maintain their renowned physiques.
Firstly, **Macronutrient Balance** is paramount. Their diet emphasizes a thoughtful equilibrium of carbohydrates for energy, proteins for crucial muscle building and repair, and healthy fats that support hormone production and overall health. While specific ratios are tailored to individual needs and rigorous training schedules, the unwavering focus remains on sourcing these vital nutrients from whole, unprocessed foods, ensuring maximum nutritional impact.
Secondly, **Micronutrient Richness** is a key focus. The DCC diet prioritizes a wide array of colorful fruits, vegetables, and whole grains to provide an abundance of essential vitamins and minerals. These micronutrients are not just an afterthought; they play an integral role in their energy production, bolster immune function, and contribute significantly to their overall well-being, keeping them resilient and vibrant through their demanding routine.
Thirdly, **Hydration** is non-negotiable for optimal physical performance and overall health. DCC members diligently prioritize consistent water intake throughout their day, consciously avoiding sugary drinks and excessive caffeine that could hinder their energy levels and recovery. Alongside this, **Portion Control** is emphasized through mindful eating. This allows them to manage calorie intake effectively without feeling deprived, preventing overeating while still enjoying a varied diet.
Finally, **Timing of Meals** is strategically planned around their intensive training sessions. Carbohydrates are often prioritized before workouts to provide immediate and sustained energy, while protein intake is crucial post-workout to aid in swift muscle recovery and repair. This personalized approach extends to **Flexibility and Individualization**, acknowledging that no two cheerleaders are exactly alike. Registered dietitians frequently collaborate with the squad to create personalized plans that adapt to individual needs, preferences, and any specific dietary restrictions, ensuring a truly tailored and effective nutritional program.
12. **Busting the Myths: Unpacking DCC Diet Misconceptions**Despite the detailed insight into the Dallas Cowboys Cheerleaders’ dietary habits, several persistent myths continue to circulate, painting an inaccurate picture of their nutritional philosophy. It’s time to set the record straight and debunk these common misconceptions, promoting a more realistic and healthy understanding of how these elite athletes fuel their bodies.
One prevalent myth is that the DCC diet involves extreme calorie restriction and even starvation. This couldn’t be further from the truth. In reality, their diet is centered on nutrient-dense foods and controlled portions, ensuring they receive adequate calorie intake essential for maintaining their high energy levels and sustaining their intense training performance. Depriving their bodies would only hinder their abilities, not enhance them.
Another common misconception suggests that the DCC diet completely excludes all treats and enjoyable foods, implying a life of strict austerity. While moderation is indeed a core principle, occasional indulgences are absolutely allowed and even encouraged within their balanced approach. Complete deprivation can often lead to unhealthy cravings and counterproductive binge eating, which is precisely what their sensible approach seeks to avoid, fostering a sustainable relationship with food.
Furthermore, some believe that the DCC diet is only achievable through a myriad of supplements and trendy fad diets. This is a significant overstatement. The robust foundation of their diet lies firmly in whole, unprocessed foods and a balanced, comprehensive nutritional approach. While supplements might play a minor, supportive role for some individuals, they are by no means the central or defining element of their plan, emphasizing natural, wholesome eating.
Finally, the biggest myth might be that their incredible physiques are solely a result of their diet. This overlooks the comprehensive, holistic nature of their regimen. The DCC’s amazing physiques are the direct outcome of combining a balanced, well-thought-out diet with rigorous, consistent training and an unwavering dedication to their entire fitness regimen. It’s a testament to discipline, hard work, and a multi-faceted commitment, not just what’s on their plate.
13. **Adapting to the Spotlight: The DCC in the Modern Era**The world has evolved dramatically since the Dallas Cowboys Cheerleaders first debuted their iconic star-spangled uniforms in 1972, and the organization has proven its remarkable ability to adapt while staying true to its essence. Director Kelli Finglass, a veteran at the helm since 1991, has observed these shifts firsthand, noting that “everything around the cheerleaders has changed.” This adaptability is crucial for maintaining their legendary status in a rapidly moving world.
A significant modern challenge has been the rise of “social media and visibility,” as Finglass highlighted to the New York Times. In an era where every moment can be captured and shared, the cheerleaders navigate an unprecedented level of public scrutiny and connection. This demands an enhanced level of professionalism and self-awareness, as their image is constantly broadcast to a global audience, requiring them to be polished and poised at all times.
The DCC organization embraces these changes by providing its members with the tools to thrive. This includes not just dance training but also etiquette coaching, as previously discussed, and a focus on mental well-being. By equipping the cheerleaders to handle diverse social situations and the pressures of constant visibility, the organization ensures they can confidently represent the brand, proving that evolution and tradition can coexist beautifully.
14. **A Timeless Legacy: Core Values and Holistic Excellence**While adapting to modern challenges, the Dallas Cowboys Cheerleaders organization remains deeply rooted in its core values, ensuring a timeless legacy of excellence that goes beyond glamour. At its heart, the DCC is about “world-class dancers,” as Kelli Finglass affirms, women who dedicate themselves wholeheartedly to the art of performance and precision choreography. This foundational commitment to dance is the bedrock of their appeal.
But it’s not just about impressive moves; a “big part of what they do requires a servant’s heart.” This ethos, which Finglass states “has been the case throughout our entire history,” underscores their extensive community involvement and their role as compassionate ambassadors. It’s this blend of elite talent and genuine altruism that truly defines the spirit of America’s Sweethearts, making them role models on and off the field.
Their remarkable physiques are a testament to this holistic commitment, which extends beyond diet to encompass rigorous training. Daily dance rehearsals are complemented by strength training and cardiovascular exercise, making their routine incredibly demanding. This is all balanced with unwavering discipline and consistency, prioritizing not only diet and training but also essential rest and recovery.
Crucially, mental well-being is also recognized as vital, with resources for stress management and professional guidance from registered dietitians, personal trainers, and mental health experts. This comprehensive approach ensures that every DCC member is supported in achieving not just physical prowess but also mental resilience, upholding the iconic standards and enduring values that have defined the Dallas Cowboys Cheerleaders for decades.
From the groundbreaking financial victories to the hidden physical tolls and the meticulous details of their appearance, the world of the Dallas Cowboys Cheerleaders is one of profound dedication and relentless pursuit of excellence. These remarkable women embody a unique blend of athleticism, grace, and unwavering commitment, navigating an intense schedule that demands everything they’ve got. They’re more than just performers; they’re ambassadors, community pillars, and living testaments to the power of sisterhood and a holistic approach to well-being. So, the next time you see them command the field, remember the layers of grit, passion, and purpose that make them truly America’s Sweethearts.
