A summary Girls’ Program (Ages 11-16)
Our girls-only sessions are designed to provide a fun, supportive, and empowering environment where young people can improve their fitness, learn about healthy 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 girls will be doing:
1. Fitness Activities (90 minutes)
Each session includes a variety of fitness activities tailored to all ability levels. Our aim is to make exercise enjoyable while improving strength, stamina, and overall well-being. Activities include:
Introduction to the Gym: Girls will learn how to use gym equipment safely and confidently with guidance from our qualified trainers.
Circuit Training: Fun, rotating stations with exercises like bodyweight squats, dumbbell presses, and medicine ball slams to build strength and cardiovascular fitness.
Team Challenges: Relay races, partner workouts, and group challenges to encourage teamwork and communication.
Functional Fitness: Practical exercises focusing on movements that improve everyday strength and mobility, such as kettlebell swings and bodyweight drills.
Cool-Down & Stretching: Each session ends with guided stretching and relaxation exercises to support recovery and promote mindfulness.
2. Nutrition and Smoothie Bar (90 minutes)
We believe that learning about healthy eating is as important as staying active. In each session, girls will take part in hands-on nutrition activities, including:
Balanced Meal Workshops: Participants will learn how to build a nutritious, balanced plate using a variety of ingredients like chicken, tofu, grains (quinoa, rice, couscous), and fresh vegetables.
Smoothie-Making Station: Each girl will have the opportunity to make their own smoothie using fresh fruits, healthy bases (milk, yogurt, or water), and nutritious add-ins like oats or peanut butter.
Healthy Snacks: We will provide a range of healthy snacks such as fresh fruit, vegetable sticks, and flavoured water (with lemon, lime, cucumber, and mint) to keep the girls energised throughout the session.
Take-Home Options: On designated days, the girls will prepare energy balls or meal prep containers to take home, encouraging them to continue healthy habits outside of the sessions.
3. Building Confidence and Well-Being
Our girls-only environment helps participants feel comfortable and supported. Throughout the program, we emphasize:
Positive Body Image: Encouraging girls to appreciate what their bodies can do, rather than focusing on appearance.
Mental Well-Being: Incorporating mindfulness exercises and discussions on how physical activity supports mental health.
Empowerment: Creating a safe space where girls can try new activities, ask questions, and celebrate their progress.
Our experienced team is committed to making these sessions fun, engaging, and accessible for every participant. Whether your child is new to exercise or already active, the program is designed to help them feel strong, confident, and empowered.
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.
