MOVE - Wednesday 23rd September 9 -11am

What I Wish I Knew About Movement as a Teenage Girl

Strong. Confident. Capable.

What if, instead of being taught to exercise because we needed to change the way our bodies looked, we had been taught how to move because we wanted to feel strong, capable and healthy?

This workshop is all about helping teenage girls understand their bodies, discover the benefits of movement and build a positive relationship with exercise that can stay with them for life.

We’ll talk about what actually makes us fit and strong, how our bodies change through the teenage years, how exercise can support our physical and mental health, and why rest and recovery are just as important as movement.

In this workshop we’ll explore:

🌿 Understanding your changing body
What happens during puberty and adolescence, why everyone's body develops differently, and why comparing your body to someone else's isn't helpful or realistic.

💪 Strength & fitness for girls
Learn why strength training is important for teenage girls and how building muscle supports strength, confidence, bone health, posture and everyday life.

❤️ The different types of movement your body needs
Cardio, strength, mobility, flexibility, balance and everyday movement — and why you don't need to spend hours in a gym to be fit and healthy.

🦴 Building strong bones for life
Why the teenage years are such an important time for bone health and how weight-bearing exercise, strength training and nutrition work together.

🌸 Your period & exercise
Understanding your menstrual cycle, changes in energy and how your period can be an important sign of your overall health.

🧘 Movement, stress & mental health
How exercise can support mood, sleep, concentration, confidence and stress — and learning the difference between moving because it feels good and exercising because you feel guilty.

📱 Social media & body image
Learning to question what we see online, including filters, editing, posing, fitness influencers and unrealistic body expectations.

🚫 Busting fitness myths
We'll challenge some of the messages girls are constantly exposed to — from "you need to exercise every day" to "lifting weights will make you bulky."

🏃 Finding movement you actually enjoy
Because the best exercise isn't necessarily the exercise that burns the most calories. It's the movement you enjoy enough to keep doing.

And we'll MOVE!

This isn't just a sit-and-listen workshop.

We'll finish with a practical movement session where girls will learn some of the fundamental movement patterns every body should know — including squatting, lunging, pushing, pulling, hinging and core stability — followed by stretching and relaxation.

The goal?

To leave girls thinking:

"I don't need to change my body. I want to take care of it."

This workshop is about building a healthy relationship with movement now, so they can carry that confidence and knowledge with them for years to come.

Perfect for: Teenage girls who want to understand their bodies, improve their fitness, learn how to exercise safely and build confidence in movement.

No previous fitness experience required.

NOURISH - Thursday 24th September 9 - 11am 

What I Wish I Knew About Food & Health as a Teenage Girl

Fuel your body. Feed your brain. Feel your best.

There is so much confusing information about food, diets, body image and "healthy eating" online.

Teenage girls are constantly being told what they should and shouldn't eat, how their bodies should look and which new diet or wellness trend they should try next.

This workshop is about cutting through that noise.

We'll teach girls the fundamentals of nutrition and health in a way that is practical, realistic and completely free from diet culture.

Because your teenage years are a time of growth, development, learning and change — and your body needs enough food and nutrients to support all of it.

In this workshop we'll explore:

🥑 Understanding what your body actually needs
Why teenage girls need enough food to support growth, hormones, the brain, muscles, bones, school, sport and everyday life.

🍽️ How to build a balanced meal
A simple, practical way to combine protein, carbohydrates, healthy fats, vegetables and fruit without complicated rules or calorie counting.

💪 Protein — what is it and why do we need it?
Understanding protein and its role in growth, muscle development, repair and recovery, with plenty of easy food examples.

⚡ Carbohydrates are NOT the enemy
Why carbohydrates are an important source of energy for your brain and body, especially for active and growing teenagers.

🥑 Healthy fats & hormones
Why dietary fats matter for brain health, hormones and overall wellbeing.

🌸 Iron & the teenage girl
Why iron is particularly important for girls who menstruate, what foods contain iron and how to improve iron absorption.

🦴 Calcium, vitamin D & bone health
The nutrients that help support strong bones during these important years of development.

💧 Hydration & energy
How to recognise when you need more fluids and why water is so important for concentration, exercise and everyday energy.

🍎 Snacks without the guilt
What makes a satisfying snack and easy combinations girls can take to school, sport or have at home.

🍫 Food, treats & balance
Why chocolate, takeaway, ice cream and other "sometimes foods" don't need to be feared or earned — and why healthy eating is about the overall pattern, not perfection.

🚫 Diet culture & social media
We'll unpack some of the diet and wellness messages teenage girls are exposed to, including detoxes, fasting, "clean eating", calorie restriction, weight-loss challenges and unrealistic "what I eat in a day" content.

🧠 Food, mood, sleep & stress
Understanding that health isn't just about what's on your plate. We'll look at the bigger picture of sleep, stress, movement, relationships and self-care.

🌸 Your period is a health sign
Why adequate nutrition and energy are important for healthy menstrual cycles and why changes to your period shouldn't simply be ignored.

Most importantly...

We'll talk about something I wish more girls heard when they were young:

Your body is not a problem to solve.

You don't need to spend your teenage years worrying about being thinner, eating perfectly or constantly changing the way you look.

You need to learn how to nourish yourself.

You need energy to learn, grow, move, laugh, play, study, socialise and become the woman you're going to be.

The goal?

To leave girls feeling more confident around food, more informed about their bodies and less influenced by the confusing messages they see online.

Perfect for: Teenage girls who want to understand nutrition, learn how to fuel their growing bodies and develop healthy habits without diets, restriction or food guilt.

No previous nutrition knowledge required.