chapter 1 chapter body image
Try @ Home #1
Date Completed:
Measure your resting heart rate and record it here:
Now, go take a fast 20-minute walk, jog, or jump rope. Then, measure your heart rate again. Record the results here:
Next, take a rest for about 10 minutes. When time is up, measure your heart rate one last time. Record the results here:
How close to your resting heart rate is it?
How do you feel?
*BONUS: Choose one of the exercises from Session 1A and see how many you can do in one minute. Record your results here:
Number of Steps/Pointz: Quote of the Day:
I get a positive sense of well-being and a tremendous feeling of exhilaration from what I can do with my body. – Michele Drole, Skiing
26 Women’s Sports Foundation GoGirlGo! Education and Physical Activity Program Try @ Home #2
Have a healthy snack. One hour later, try to jog without stopping for 15-20 minutes.
Date Completed:
How do you feel?
How do you think you would feel if you had eaten a bag of chips instead?
* BONUS: Choose one of the exercises from Session 1A and see how many you can do in one minute. Record your results here:
Number of Steps/Pointz: Quote of the Day:
My training advice to girls: listen to your body. You know your body better than anyone. – Dara Torres, Swimming
Women’s Sports Foundation GoGirlGo! Education and Physical Activity Program 33 Try @ Home #3
Take 20–30 minutes to dance, stretch, or move in any way that helps you “get stress out.” Notice how you feel before you start.
Date Completed:
How do you feel?
*BONUS: Choose one of the exercises from Session 1A and see how many you can do in one minute.
Record your results here:
Number of Steps/Pointz: Quote of the Day:
Your mind is a powerful tool. As a whole we tend to underestimate that power. If you tell yourself you can - you will. – Cammi Granato, Ice Hockey
Women’s Sports Foundation GoGirlGo! Education and Physical Activity Program 39 Try @ Home #4
Get together with a friend and spend 20–30 minutes creating a dance routine to your favorite song. If possible, perform it in front of friends and family.
Date Completed:
How do you feel?
*BONUS: Choose one of the exercises from Session 1A and see how many you can do in one minute.
Record your results here:
Number of Steps/Pointz: Quote of the Day:
When you fall down you have to get right back up again and keep moving forward. – Connie Paraskevin-Young, Speedskating/Cycling
Women’s Sports Foundation GoGirlGo! Education and Physical Activity Program 45 Try @ Home #5
Spend 20–30 minutes playing a game of catch with a friend…or by yourself. (You can throw a ball into the air, against the wall, or into a basket). Try to keep the ball from hitting the ground for as long as possible.
Date Completed:
How do you feel?
*BONUS: Choose one of the exercises from Session 1A and see how many you can do in one minute.
Record your results here:
Number of Steps/Pointz: Quote of the Day:
You have to find that love within yourself. If you love yourself you feel good about yourself and sports helps you feel good about yourself. – Gail Devers, Track & Field
Women’s Sports Foundation GoGirlGo! Education and Physical Activity Program 51 Try @ Home #6
For 5–10 minutes jump rope on two feet. Then, for 5–10 minutes, try jumping rope with one foot. Then, for 5–10 minutes, try jumping rope while singing a song.
Date Completed:
How do you feel?
If someone’s body was worn down from smoking, drinking, or using drugs, how do you think they would feel after doing an activity like this?
Why do you think so?
*BONUS: Choose one of the exercises from Session 1A and see how many you can do in one minute.
Record your results here:
Number of Steps/Pointz: Quote of the Day:
You can influence destiny. It’s like walking a tight-rope you can put yourself into a position to be successful. You make sure you are physically and mentally fit to handle the situation. – Flo Hyman, Volleyball
Women’s Sports Foundation GoGirlGo! Education and Physical Activity Program 57 Try @ Home #7
Start doing jumping jacks. As you jump, go through each letter of the alphabet and say one positive word to describe yourself for each letter. For example, for A—“I’m awesome,” for B—“I’m beautiful.” Keep going until you get all the way to Z.
Date Completed:
How do you feel?
*BONUS: Choose one of the exercises from Session 1A and see how many you can do in one minute.
Record your results here:
Number of Steps/Pointz: Quote of the Day:
One important key to success is self-confidence. An important key to self-confidence is preparation. – Arthur Ashe, Tennis
Women’s Sports Foundation GoGirlGo! Education and Physical Activity Program 63 Try @ Home #8
Do three sets of 10 push-ups. For the first set, think of 10 things that make you unique. For the second set, think of 10 things that you like about people different from you. For the last set, think of 10 ways your community can be more tolerant of differences.
Date Completed:
How do you feel?
*BONUS: Choose one of the exercises from Session 1A and see how many you can do in one minute.
Record your results here:
Number of Steps/Pointz: Quote of the Day:
The Olympic movement taught me not to judge a person by the color of their skin but by the contents of their hearts. I am the person who I am because of my participation in sports. – Willye White, Athletics
Women’s Sports Foundation GoGirlGo! Education and Physical Activity Program 69 Try @ Home #9
Find a friend of family member and take a 20–30 minute walk or jog around your neighborhood, gym, or school. As you walk or jog, talk about examples of bullying you’ve observed and ask your friend or family member for his/her opinion on the best way to deal with bullies.
Date Completed:
How do you feel?
*BONUS: Choose one of the exercises from Session 1A and see how many you can do in one minute.
Record your results here:
Number of Steps/Pointz: Quote of the Day:
Don’t let anything intimidate you and go for what you want! – Michelle Akers, Soccer
Women’s Sports Foundation GoGirlGo! Education and Physical Activity Program 75 Try @ Home #10
Find a good staircase and spend 20–30 minutes walking up and down the stairs. Begin by walking slowly, and each time you repeat this, go a little faster until you’re going up and down the stairs as quickly as you can. (Be very careful of your footing, though!)
Date Completed:
How do you feel?
*BONUS: Choose one of the exercises from Session 1A and see how many you can do in one minute.
Record your results here:
Number of Steps/Pointz: Quote of the Day:
When it comes to sports EVERYONE deserves a chance to play. – Tara Erickson, Soccer Coach
Women’s Sports Foundation GoGirlGo! Education and Physical Activity Program 81 Try @ Home #11
For 20–30 minutes, ride your bike around your neighborhood without stopping, except for traffic safety. If you do not have a bike, do bicycle exercises to music on the floor of your house or apartment.
Date Completed:
How do you feel?
*BONUS: Choose one of the exercises from Session 1A and see how many you can do in one minute.
Record your results here:
Number of Steps/Pointz: Quote of the Day:
Girls should go on thinking that there is a world out there and that it is theirs for the taking. – Ann Bancroft, Trekking
Women’s Sports Foundation GoGirlGo! Education and Physical Activity Program 87 Try @ Home #12
For about 20 minutes, try the following experiment. Test yourself and see:
How many push-ups can you do without stopping?
How many sit-ups can you do in five minutes?
How many times can you jump rope in five minutes?
While sitting on the ground with your legs in front of you, how close can you get to reaching your toes? (Can you reach past them?)
Measure your heart rate after you’re done and record it here.
Date Completed:
How do you feel?
*BONUS: Choose one of the exercises from Session 1A and see how many you can do in one minute.
Record your results here:
Number of Steps/Pointz: Quote of the Day:
I hope that every girl has the courage to always stand up for what she believes in; the integrity to set a high standard for herself and others to follow; and most of all I hope that every girl takes to heart the responsibility - the lifelong responsibility - to leave our world a little better than she found it. – Donna Shalala, Former U.S. Secretary of Health and Human Services
Women’s Sports Foundation GoGirlGo! Education and Physical Activity Program 93