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 12:00 pm 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 (1 Hour)
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 (1 Hour)
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 Easter 2025 – Weekly Breakdown
Each week, 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.
Week 1: Foundations of Fitness & Nutrition
Fitness Focus:
Introduction to gym equipment and safe training techniques.
Circuit training with bodyweight exercises (squats, push-ups, planks, and dumbbell curls).
Team-based challenges to encourage cooperation and motivation.
Cool-down with guided stretching and breathing exercises.
Nutrition Focus:
Understanding balanced meals and portion sizes.
"Build a Balanced Plate" activity using real ingredients.
Smoothie bar: Participants create their own smoothies with a variety of healthy ingredients.
Week 2: Strength, Cardio & Healthy Snacking
Fitness Focus:
Strength and cardio circuit, including deadlifts, lunges, kettlebell swings, and sprints.
Small group rotations for personalized guidance.
Cool-down with foam rolling and static stretching.
Nutrition Focus:
Learn the difference between healthy and processed snacks.
Hands-on preparation of energy balls and veggie wraps.
Taste-testing and discussing how to make nutritious snacks at home.
Week 3: Functional Fitness & Meal Prep Basics
Fitness Focus:
Functional exercises that support everyday movement.
Fun partner-based challenges: relay races, tug-of-war, and medicine ball passes.
Group stretching with yoga-inspired poses to promote recovery.
Nutrition Focus:
Introduction to meal prepping for busy schedules.
Hands-on meal prep: Cook proteins (chicken or tofu) and grains (quinoa or rice).
Portion and pack balanced meals to take home.
Week 4: Celebration, Challenges & Advanced Smoothies
Fitness Focus:
Fun fitness competition: Max push-ups, longest plank, and obstacle courses.
Celebrate progress with team-based challenges and prizes.
Final cool-down and reflection.
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 emphasize building confidence, promoting well-being, and developing practical life skills in a fun, supportive environment.
