Friday, June 8, 2012

FitGirl Program


FitGirl is a fun, interactive nutrition, strength and endurance program designed for 8-12 year old girls.  The program helps girls get in shape and build a positive body image which includes fitness training, 5k training and nutrition lessons.  We will also cover topics that will boost self-esteem and teach your girl to be a positive role model through healthy eating, confidence and exercise.  You can have private sessions or group sessions with other girls to share the experience with.  FitGirl is a 5 week program, one-hour 3 days per week.

The program is located in Seattle, WA and instructed by Anne Hulett, Owner of Northwest Influence, a nutrition and fitness training business for women and kids.  To schedule a private or group sessions contact Anne by email at anne@northwestinfluence.com.

Rates:

- $500 private session program
- $175 per person for group session program

Sample Workout:

Warm-up: 
- Run or walk 10 minutes

Stretching:
- Touch your toes
- Wind mills
- Spine stretch, sit and twist
- Ankle rolls
- Neck rolls
- Shoulder rolls
- Groin Stretch
- Quad Stretch
- Hamstring Stretch

Workout:
- Jump Rope (2 min)
- Resistance band pullout (1 set of 10 reps)
- Sit-ups (20 reps)
- Jumping Jacks (1 min)
- Push-ups (10 reps)
- Jump Rope (2 min)
- Side Shuffle (1 min)
- Resistance band arm curl (1 set of 10 reps)
- Skip (1 min)
- Resistance band row (1 set of 10 reps)
- Jog in place and punch (1 min)
- Leg lifts (1 set of 15 reps on each leg)
- Jump up and throw a basket (1 min)
- Jump Rope (2 min)
- Resistance band pullout (1 set of 10 reps)
- Sit-ups (20 reps)
- Jumping Jacks (1 min)
- Water break (2 min)
- Push-ups (10 reps)
- Jump Rope (2 min)
- Side Shuffle (1 min)
- Resistance band arm curl (1 set of 10 reps)
- Skip (1 min)
- Resistance band row (1 set of 10 reps)
- Jog in place and punch (1 min)
- Leg lifts (2 sets of 15 on each leg)
- Jump up and throw a basket (1 min)
- Balance on one foot (30 seconds on each leg)

Cool-down and Stretching:
- Child’s pose
- Modified Cobra
- Leg hug
- Shake out the body
- Walk 2 minutes
- Shoulder stretch
- Quad Stretch
- Hamstring Stretch
- Groin Stretch

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