~For a better mind and body~By: Jacqueline Heler

Would you change anything if you could? Do you work out for health reasons only… And not to look good in that new skirt? Have you ever gone on a diet? Have you ever gone on an extreme diet? What IS beautiful??

Girl’s club is an activity open to middle school to high school aged girls interested in learning about health and nutrition, addressing body image issues, etc.

@CDL: afterschool club activity, originally 8 girls signed up ages 14-17 years old, all living on campus.

@ISL: lunchtime group, originally 16 girls signed up from years 10 and 11.

Introductions, including confidentiality rules and respect.

Introduce the journal as a means for them to track their progress. Acquire base measurements (BMI, etc.) and goals.

Ask them what topics they want to discuss! After the first session, the girls will all have

recorded their goals, learned what BMI means and how it relates to health, and learned Basic Workout #1

During this segment the girls learn about healthy eating and choices.

Glycemic Index (Carbohydrates index) Proteins, Good fats vs. Bad Fats, and

Vitamins Food logs help identify WHEN they are

binging and WHY (i.e. during exams, in front of the TV, after a fight with their parents, etc.)

Why starving oneself does not work Alcohol and calories

Weight training for strength and explosivity vs. weight training for weight loss

Dynamic flexibility, yoga, pilates, and their advantages (i.e. injury prevention and flexibility)

The most efficient workouts for your goals (i.e. endurance vs. weight loss, etc.)

Working out with a partner keeps increases workout frequency and holds you accountable

Varying your workouts keeps you motivated and trains different muscle groups

Where do negative perceptions come from?

Celebrity cut-outs exercise the “Marilyn Monroe effect”

Celebrities themselves don’t think they’re perfect!

Anonymous compliments exercise positive reinforcement

Planning Relaxation techniques (Mindfulness,

visualization, meditation, etc.) Identifying stressors and rehearsing how

to confront them How do we cope? Who/what are our outlets? Are they

healthy or unhealthy outlets?

How to do a “smoky eye” What styles flatter your body type Up-dos and down-dos Fashion trends Body language (i.e. what confidence looks

like vs. what insecurity looks like) Cooking recipes Cafeteria food choices Reading food labels in the grocery store And of course…

BOYS.

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