Physical Fitness

It's not about being skinny, it's about being fit and healthy in your own skin. 

It is important to fit 30 minutes of exercise into your routine more often than not.  Due to different time restraints, there are no set activities for this physical fitness component.  Below are some examples with some benefits associated with each.


Each squad will choose what physical fitness  activity they would like to end meetings with each week.  You may decide to walk/run after each meeting, end it with a dance party, or you may get creative with your own ways to get physical.   You don't have to do the same activity each week.


The girls should use the physical activity journal form to set their own weekly goals and document their progress for each day of the week.

It is always a good idea to discuss exercise programs with your physician.

30 Minutes

One of the great things about running is that improvements in performance are tangible from early on. This self-awareness of ones own improved fitness levels will not only boost self-esteem but is likely to encourage teenagers to partake in, and experiment with, other more social sports  or athletics.

30 Minutes

Practicing yoga helps teens develop the body-mind connection. This connection not only improves body image but also promotes better posture and even alleviates stress.

For some girls, becoming proficient at yoga represents the first time they’ve experienced their own body strength. For most of these girls, that’s an eye-opening sensation.

30 Minutes

Hiking offers numerous benefits for tweens and teens getting outdoors, including developing self-esteem, teamwork and communication skills,  They learn these skills by being in a really healthy environment disconnected from digital devices

Strength Training
30 Minutes

Children of both genders and in their teens can benefit from using weights as part of a well-rounded exercise program, Weightlifting shouldn't be the only source of exercise, but it can add to any school-organized or club sports a child may already be participating in."

30 Minutes

 We all need a little bit more exercise in our lives…teens included.  And when it comes to getting some much-need cardio, dance delivers very nicely.  Plus, dance is also an excellent way to build an all around fit body.  It doesn't matter if you take classes, watch YouTube lessons, or just freestyle, dancing is a fun way to get that heart pumping.

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