Grades 3rd-5th at EMPWR Fitness

• EMPWR Fitness is located at 140 Gould St. in Needham
• Classes meet every Wednesday from 1pm - 2pm starting Wed, 2/26, and ending on Wed, 4/2

• All sessions will include a workout component & a coaching component.

Grades 6th-8th at Natick Community Senior Center

• Natick Community Senior Center located at 117 E Central St.
• First Session classes meet 3:15-4:30pm every Mon/Wed from Jan 6 - Feb 12 
  • Please note: We will NOT meet on Monday, 1/20, due to Martin Luther King Jr. Day
• Second Session classes meet 3:15-4:30pm every Mon/Wed from Mar 10 - Apr 16

• All sessions will include a workout component & a coaching component.

WORKOUTS

• Our workouts are safe for all levels of fitness.

• Our workouts will vary each class and will include fundamental strength training, cardiovascular conditioning, agility, mobility, & balance.

• We will track each girl's progress to facilitate growth & improvement during our 6 weeks.

COACHING

• Our coaching session swill be based on the FIERCE 5 Pillars listed below
• Each week will be dedicated to a specific pillar to ensure the girls have ample time to learn and implement the information.
• More information about each pillar is listed below

• Each girl will receive an "I AM FIERCE" Guidebook that includes information on the 5 pillars as well journaling pages, an eating guide, confidence affirmations, and more.

• Between our in-person sessions, we will send out nutrition tips, motivation, confidence boosting ideas, & more via email.
• This information will also be in their guidebooks so they can access it indefinitely.

The FIERCE 5 Pillars are:

1. FITNESS
   • This is the primary component of the program and focuses on physical fitness
   • We take a comprehensive approach to exercise with a focus on full body strength and conditioning specific to young girls biomechanics while incorporating balance, stability, mobility, and flexibility to create a foundation of functional movement.
2. FUEL
   • This is the nutrition component of. the program.
   • We focus on teaching the importance of eating whole, natural foods to ensure our bodies receive the nutrients it needs to function optimally, both physically and mentally, as young women grow.
   • We also teach proper hydration, reducing processed foods, simple ways to prepare meals and snacks, and the connection between proper fuel and academic performance.
3. FULFILLMENT
   • This is the mindset and self-esteem component.
   • Our primary focus here is to understand the power of our thoughts on our overall experience and to learn the skills necessary to make conscious, empowered choices in all areas of life.
   • Topics taught within this component include stress management, time management, gratitude practices, life balance skills, and understanding the importance of self care - all leading to increased confidence. 
4. FRIENDSHIP
   • This is the camaraderie component.
   • The goal with this component is to teach the importance of community, support, and teamwork as we learn and grow individually.
   • Participants will have an opportunity to develop leadership skills as they work together through physical and mental obstacles given within the program. 
5. FUN
   • This is the adventure component.
   • The goal here is to teach the importance of bringing an element of fun and enjoyment to everything we do.
   • We also practice presence & mindfulness.

• Each girl will receive a pre-program coaching session to set goals and focus. We will also discuss injuries and special needs.
• Each girl will receive a post-program coaching  to create action steps moving forward into the new year.