A summaryFuelled Boys’ Program (Ages 11-16)
Our boys-only sessions provide an exciting, supportive environment where young people can improve their fitness, learn about nutrition, and build confidence. Each session runs from 11:00 am to 2:00 pm and combines physical activity with hands-on nutrition lessons. Here’s a breakdown of what the boys will be doing:
1. Fitness Activities (90 Minutes)
Each session features a mix of fitness activities aimed at improving strength, agility, and teamwork. These activities are designed to be engaging and adaptable for all abilities:
Introduction to the Gym: Boys will learn how to safely and confidently use gym equipment with support from qualified trainers.
Strength and Conditioning: Exercises like dumbbell presses, kettlebell swings, and bodyweight drills to build functional strength and endurance.
Sports Challenges: Competitive and cooperative challenges, including agility circuits, partner drills, and team-based activities to develop coordination and teamwork.
Functional Movement: Practical exercises focusing on improving mobility, balance, and real-life movements such as lifting and carrying.
Cool-Down & Stretching: Each session concludes with guided stretching and breathing exercises to aid recovery and promote relaxation.
2. Nutrition and Smoothie Bar (90 minutes)
Understanding nutrition is a key part of our program. Boys will participate in interactive food activities to build knowledge and healthy habits:
Fuel for Fitness Workshops: Hands-on lessons where boys will learn to create balanced meals using a variety of ingredients like lean proteins (chicken, tofu), grains (quinoa, rice, couscous), and fresh vegetables.
Smoothie-Making Station: Each participant can create their own smoothie with fresh fruits, healthy bases (milk, yogurt, or water), and nutritious add-ins like oats or seeds.
Healthy Snacks: A variety of snacks will be available, including fresh fruit, vegetable sticks, and flavoured water (with lemon, lime, cucumber, and mint) to keep the boys energised.
Take-Home Options: On specific days, boys will prepare energy balls or meal prep containers to take home, encouraging them to practice healthy habits beyond the sessions.
3. Building Confidence and Well-Being
Our sessions are about more than just physical fitness—they also promote emotional well-being and personal growth. We focus on:
Resilience & Mindset: Encouraging boys to push through challenges, develop a growth mindset, and celebrate their progress.
Mental Well-Being: Integrating mindfulness techniques and discussions about how physical activity supports emotional health.
Positive Environment: Creating a safe, supportive space where boys can explore new activities, build friendships, and feel proud of their achievements.
Our experienced team is dedicated to providing a fun, inclusive experience where every participant feels supported. Whether your child is new to fitness or already active, the program is designed to help them feel strong, capable, and confident.
What we'll doFuelled Summer 2025
Each session, participants will engage in a balanced mix of fitness activities and nutrition sessions, designed to improve physical health, encourage teamwork, and develop healthy eating habits. Sessions are fun, hands-on, and tailored to all ability levels to ensure every young person feels confident and supported.
Fuelled Program: 8-Session Overview
1. Introduction to Healthy Lifestyles
This welcoming session sets the tone for the program by exploring what it means to live a healthy, balanced life. Teens take part in fun movement games, create vision boards, and try nutritious smoothies while building group trust and setting personal goals.
2. Building Strength and Confidence
Teens are introduced to bodyweight and resistance-based strength training that builds both physical strength and self-belief. The session includes a protein-focused lunch and explores how food supports muscle development and self-esteem.
3. Endurance & Teamwork
This session boosts cardiovascular endurance through team-based circuit training and challenges. Teens work together to overcome fitness obstacles while learning how complex carbohydrates and hydration fuel lasting energy.
4. Flexibility & Mental Well-being
Focus shifts to mobility, balance, and mental wellness through yoga, stretching, and breathwork. Teens learn how to slow down, tune in, and nourish their minds and bodies with mood-supportive foods like omega-3s and complex carbs.
5. Strength & Stamina
A high-energy session combining strength circuits with HIIT-style drills to build power and endurance. Nutrition supports performance and recovery, with a focus on protein, healthy fats, and post-workout snacks. Teens leave feeling strong, motivated, and empowered.
6. Cardio & Fun
Heart-pumping team games and core workouts create a session full of laughter and movement. Nutrition activities focus on natural energy sources, hydration, and how to support a healthy heart with colourful, vibrant meals.
7. Skill Development & Agility
This session sharpens coordination, reaction time, and sport-specific skills through an agility circuit and interactive challenges. Teens connect movement with mastery while exploring energising meals that support focus and quick thinking.
8. Celebration & Reflection
The final session celebrates personal growth, teamwork, and healthy habits formed throughout the program. With joyful fitness games, creative food stations, and reflection circles, teens leave with a sense of pride and the tools to continue their wellness journey.
Nutrition Focus:
Advanced smoothie-making challenge—participants design their own recipes.
Share creations and discuss the nutritional value of ingredients.
Celebrate achievements with certificates and small prizes.
Throughout the program, we emphasise building confidence, promoting well-being, and developing practical life skills in a fun, supportive environment.
