A younger girl’s guide: moving towards a happier and healthier you!

Hey! My name is Isobel and I wanted to write this guide for you to support, motivate and remind you that you can be anything you want to be in your life. Growing up and at your age, I struggled with self-confidence. Exercise helped me get through, and to this day helps me get through the hard days. Exercising increases my mood, makes me feel empowered and gives me the energy to tackle anything I need to do. Our bodies and minds are incredible things, and if we treat them well, we can achieve all! So I hope this guide helps you understand your body, supports you when you are feeling down, and most importantly I hope it helps you realise that no dream is too big!

🏃‍♀️ 🏊‍♀️ 🤾‍♀️ 🏋️‍♀️ Why does exercise matter?

Dear girls, let’s embark on a journey – a journey that involves more than just physical movement. Let’s explore why excercise matters, not just for our bodies but for our minds, hearts, and dreams.

• STRONG BODIES, STRONG MINDS

Excercise builds strong muscles, flexible joints, and healthy bones. See it as a protective armour around our bodies – one that shields us from life’s challenges.

When we move, our brains release endorphins – the magical molecules which lift our spirits. Excercise is our secret potion against stress, anxiety and self doubt.

• FINDING OUR CONFIDENCE

Finding confidence starts from within, and one powerful way to increase your self-esteem is through exercise. Whether it’s dancing, running, swimming, any physical activity has incredible benefits for both your body and mind.

Remember, it’s not about being the fastest or the strongest; it’s about celebrating what your body can do. Move freely, set achieveable goals, challenge yourself, and celebrate every little victory.

TYPES OF CARDIO:

CHALLENGE TIME:

Why don’t you try walking or cycling to school this week?

STRENGTH – Building a Stronger You

Strength training is all about helping your muscles get stronger. Think of it like levelling up in a video game – but for your body.

Strength training is so much more than just building muscles – it’s about building your inner strength and empowering you to conquer the world.

And the benefits don’t end there…

When you exercise your brain gets a dose of oxygen and nutrients which help you focus better and think clearer. That’s not all – strength training is also your bestie when it comes to body confidence. As you get stronger and fitter, you’ll also feel more comfortable in your skin, stand taller, and walk with a confident stride.

HOW CAN I STRENGTH TRAIN?

There are plenty of cool ways to strength train. You could use weights, like dumbbells or kettlebells, to do exercises like squats, lunges, or bicep curls. Don’t have weights? No problem! You can use resistance bands or even just your bodyweight (think push-ups or planks). You can also try sports that involve strength training, like rock climbing or gymnastics.

 

 

Alongside your workouts, a great playlist is needed! Below click on the link for the perfect playlist to Dream Big: Achieve All!

https://open.spotify.com/playlist/4vlQYhSododMwQLmVbhgVk?si=6722595daa1d4671

🍎Understanding Foods

Click on the tabs below to educate yourselves on the following food groups…

The Power of PROTEIN

• Think of protein like lego – they are our body’s building blocks for every cell and is responsible for important jobs, such as:
• Building & repairing muscles
• Energy and metabolism: helping you maintain a healthy weight
• Absorbing important nutrients
• Boosting your immune system (your body’s defence against virus and diseases)
• Maintaining healthy bones
• Keeping fuller for longer
• Enhancing your brain function

Crucial CARBS

• Carbohydrates help us to feel energised
• Carbs power our bodies and brains
• They help us think, run, dance, and move
• Help our muscles recover faster from injury or from exercise

Simple & Complex CARBS

• There are two main types of carbohydrates: simple & complex
• LET’S GET SCIENCY ! – simple carbs: are made up of single or double chain molecules, Complex carbs: are made up of a longer chain
• Simple carbs are absorbed quickly and give us a quick source of energy, whereas complex carbs take longer to digest, which give us balanced energy over time.

ENJOY YOUR FOOD

Your relationship with food should be like any other healthy relationship, which is based on respect, love, and balance.

Think of food as nourishment for your body and brain. Eating a diverse range of foods doesn’t only make your plate vibrant and exciting, but it also fuels your brain, helping you stay sharp for school, sports, and all the things you love.

You are growing up in a world which attacks young girls with diet trends, calorie counting, and body image pressures. Food fuels your adventures, supports your dreams, and nourishes your resilience – don’t be scared of it!!

Balance is the key to a happy and healthy life – it’s perfectly fine to enjoy your favourite foods in moderation. Just make sure you pair that with a variety of fruits and vegetables. By doing this, you will have a strong body, a happy mind, and a fulfilled soul. Being healthy isn’t about perfection, it’s about the choices you make everyday that lead to a healthier lifestyle.

Savour every bite, and celebrate the nourishment that food brings to our bodies, minds, and souls.

🧠 Understanding Self – Doubt and Poor Body Image

LOVE THE PERSON YOU ARE

There may be moments where you might be feeling like you’re not quite good enough, like everyone else is doing better, are prettier, or more successful.

Negative body image is when you look at yourself and wish you could change things. Maybe you wish you could be smaller, thinner, curvier, more this, or more that.

There’s also social media, which likes to show us ‘perfect’ pictures of ‘perfect’ people living ‘perfect’ lives. Spoiler alert: it is not real. Comparing ourselves to these unrealistic images can damage our confidence as well as our mental & physical health.

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Click on the topics below, I want you to reflect on the tasks and questions, then comment your answers in the comment section underneath…

Talk about your feelings…

Note down what you love about yourself. What are qualities which are unique to you? Repeat over and over: ‘I can do this’, ‘I will be the best version of myself’, ‘I matter’. 

Stay active…

Schedule in your next workout, what do you want to achieve? How do you want it to make you feel?

Eat well…

Create your next meal, and write down what you have learnt about ‘understanding your food’.