“53% of 13-year old girls are unhappy with their bodies. That number grows to 78% by the time they turn 17.”
Being a teenager is hard. In many ways, much harder now than it was for us parents. The pressures of social media and peer influence today is extreme. With unlimited access to screens, teens are endlessly bombarded with body image messages, many of them negative. Around the age of 12-13, girls start becoming increasingly unhappy with their bodies. Self-esteem scores begin to plummet right around this time too (while remaining constant for boys). And 9 out of 10 girls will feel pressured from media and fashion industries to be skinny (Girl Scouts online survey, 2010).
“Only 0.8% of teens (aged 12-17) are meeting 24-hour movement guidelines during COVID restrictions.”
At the same time, physical activity levels start to decline. Less than 1 in 5 teens are meeting Canada’s physical activity guidelines with boys more than twice as active as girls. Some of the most common barriers to physical activity for teen girls include lack of basic skills, insecurity in front of peers, poor body image, and copying behaviours of inactive parents. And yet the list of benefits of regular exercise is long:
increased strength, stamina and flexibility
maintenance of a healthy body weight
improved fitness + heart health
decreases in stress + depression
increased self-esteem
positive body image
opportunities for fun + interaction with friends
As a women’s health coach, I believe that positive body image as adults begins in the impressionable teen years. I know that one of the most profound ways moms can instill healthy habits in their teens is to lead by example. It’s one of the reasons why I started EmpowHER Fitness and for the past 10 years, I’ve been helping moms form healthy habits through regular group exercise.
As a mom of teen girls myself, I also know that girls benefit from programs that are unique to them and I feel strongly that more of these are needed. Spaces just for girls to help them cultivate a love of movement, an appreciation for what their bodies can do, and to connect with other teen girls. That’s why I’ve created EmpowHER Fitness TEEN EDITION - fitness classes specifically designed to motivate and challenge girls 12-17 years old through interactive workouts and social connection.
These weekly 60-minute sessions include:
5-minute warm-up/ice breaker
40-minute workout (bodyweight + the occasional use of dumbbells if available)
15-minute cool down/social connection
“If we succeed in empowering girls, we’ll succeed in everything else.”
FAQs
Do I have to be fit to join?
EmpowHER Fitness TEEN EDITION is for every teen girl - regardless of whether you are currently active or not! There will be options and modifications for every exercise so that every girl will be able to participate and feel challenged (in a good way) based on your current fitness ability.
Do I have to have my camera on for the workouts?
While not mandatory, having your camera on during our sessions will help your trainer to be able to correct form and make sure you are doing the exercises correctly and safely. That being said, we understand some girls don't feel comfortable in front of the camera and will leave the decision up to you and your parents. It should be noted that the display view that will be used throughout our workouts will be of the instructor only and that the workout will be recorded in such a way that playback will show the instructor only (not participants).
What if I can't make all of the workouts?
All workouts will be recorded with private access available to the group for anyone who misses the live session.
I don't have friends to join with. Is everyone else joining with friends?
Some girls have joined with friends and some have joined on their own. No need to worry if you don't know anyone in the group (yet). One of the great things about fitness is that it brings people together! Working hard towards a common goal (feeling your best) is a great way to get to expand your friend group.
How long are the workouts?
The sessions are 40-60 minutes in total. This includes a warm-up, 30-40-minute workout and a cool down/group connection.
Do I need any special equipment/clothes?
Our workouts will be mostly bodyweight only (especially at the beginning) and no special equipment will be needed to participate. If you do have access to a set of hand weights, that will be helpful as we go along and you get stronger but it's not necessary. You'll want an exercise mat and a water bottle for every class and to wear comfortable clothing you can move in and supportive running shoes.
How do I access the workouts?
You will be given a link to a private password-protected Zoom room. If you are not familiar with Zoom, you can download the app for free to your laptop or tablet. A laptop or tablet are the recommended devices to be used so that your screen size is big enough for you to be able to see the trainer.
Still have questions?
Feel free to reach out directly for answers to any questions not covered above by clicking the button below. I look forward to welcoming your daughter to our TEEN EDITION program…it's going to be an incredible program I know she will love!
Ready to join us? We can’t wait to welcome your daughter into the EmpowHER Fitness - TEEN EDITION program!