21 Ways to a - Girl Up

21 Ways to a

Stronger You t Education Challenge

In partnership with

YOU’VE SPOKEN, AND WE’VE LISTENED! As global gender advocates, Girl Up has teamed up again with Special K for this 21-day wellness Club Challenge, focusing on all things self-care and self-love: nutrition, rest, exercise, balance, mental health, and more! Experts report that it takes 21 days of repetition to form a habit, so Girl Up is challenging you to focus on your own health and wellness for 21 days, to become a strong and powerful YOU. Thanks to our partners at Special K, this wellness challenge will give you the fuel you need to live life at full strength, leaving you ready to change the world for all girls, everywhere. You’ll also be ready to tackle the Girl Up Global 5K in May.

And the best news? Not only will you have developed some new habits to help live your life at full strength - one Challenge participant will be selected to join Team Strong at the 2018 Girl Up Leadership Summit with all expenses paid! As a member of Team Strong, she will transform into a roving reporter at the Summit, getting a once-in-a-lifetime opportunity to interview our incredible Summit speakers and be on stage! How awesome is that?!

We’ve provided 21 different inspirations for the 21 days of the Challenge. There’s no order you need to complete these, just post pictures from four distinct days of the Challenge on social media using the hashtag #FuelMyStrength so we can follow along! At the end of the Challenge, submit a 30-second video to the Girl Up Community talking about your experience with the Challenge. So, what’s in the 21-day Challenge? Here’s a snapshot: • Register for the Girl Up Global 5K – following this 21-day Challenge will help you get ready to run the Global 5K! • Create a healthy recipe, and try it out with members of your Girl Up Club, team, school, or family. • Fundraise for the Global 5K to benefit girls in Liberia through Girl Up’s partnership with UNICEF. • Ensure you get adequate sleep each night – experts recommend at least 8 hours! • Carve out some time to practice self-care – what is a fun or relaxing activity just for you? • Address your stress levels and mental health – try journaling, meditating, yoga, etc. • Exercise. Any type of exercise is fine. Just get out there and have fun with it!

To be eligible to be chosen as a member of Team Strong, you need to: 1. Snap four photos during the duration of the 21-day Challenge and post to Instagram or Twitter using the hashtag #FuelMyStrength so that way we can follow along! 2. At the end of the Challenge, submit a 30-second video to the Girl Up Community about your 21days. Tell us how it went—were some days easier than others? How’d this Challenge make you feel now that you’ve completed it? 3. Finally, post the links to the four social media posts and your video on the Girl Up Community April Challenge page by May 17, 2018. The one winner chosen to be a member of Team Strong will have an all-expenses paid trip to the Leadership Summit, becoming a teen reporter and having an on-stage moment.

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21 Day Challenge Your 21 days to overall wellness and an awesome 5K starts with day one. Go ahead and complete as many as you can—these days are meant to provide easy and manageable healthy additions to your already busy routine!

Day 1: TURN UP THE TEXTURE Bring some crunch, crispiness, and smoothness into your breakfast bowl! We’re talking one crunchy ingredient (think pumpkin seeds or walnuts), one crispy (like cereal flakes or granola), and one smooth (like Greek yogurt) to see how much more alive your bowl looks and tastes. Along with being extra tasty, this is going to set you up for a great day. Packing your breakfast with wholesome ingredients amps up the taste, texture, and nutrition of your meal. Take pumpkin seeds for example. Not only do they add crunch, but they also provide zinc, which is linked to supporting a healthy immune system. We all need to stay healthy to help train for the Global 5K. Filling your breakfast bowl with a variety of delicious and nutritious ingredients can turn into a fun new experiment every morning.

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Action: Make the dish, then get social with us: follow @girlupcampaign and @specialk on social media.

Day 2: FUNDRAISING FUN Plan your fundraising for the Girl Up Global 5K! How are you going to achieve the goal you’ve set yourself? How about a breakfast fundraiser at school with a build-your-own cereal and smoothie bar? Or an after-school car wash? Today’s the day to brainstorm and figure it out!

Day 3: STRETCH IT OUT Getting your stretch on is a great way to prep for the Girl Up Global 5K. Stretching is useful for increasing muscle elasticity and can help prevent injury in runners and athletes. It’s a good idea to stretch every day, and the best news is that you have plenty of time to practice stretching before the 5K in May.

Day 4: SWITCH IT UP We all get stuck in ruts, right?! Same walk to school, same lunch, same softball practice, same dinner, same TV show. So, today, it’s time to stir the pot. Literally. We want you to try a healthy ingredient that you’ve never had before. Maybe you think you hate bananas? That’s too bad, because they are powerhouses of potassium, which can help maintain fluid and electrolyte levels in the body. This is extra important for runners – fluid balance is really important to keep you going! Or maybe you’re just not into almonds, try another kind of crunch - there are plenty of other nuts and seeds that help provide more nutrition too. Whatever it is, give it another go. You don’t have to eat it alone – try it on top of your cereal or yogurt in the morning, or add to your salad at dinner. Go ahead and get creative!

Action: Write your plan down and get permission from whichever adults you need to help.

Action: Share your favorite stretch with a friend!

Action: Once you’ve got your jazzed-up ‘no-go food’ ready to eat, take a shot. Try it, then share your pic on Instagram using #FuelMyStrength and tagging in @girlupcampaign @specialk. We’d love to see!

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Day 5: BOOSTYOUR BREAKFAST Add an extra element to your morning meal – whether that’s granola, sunflower seeds or slices of apple. Listen up: a tiny tweak like this can really help you out. If you add a new fruit to your cereal, you take ownership of getting more bodyboosting vitamins, and you are gonna need that for the 5K. By adding fruits and other nuts or seeds, not only do you make it your own, you add more nutrients your body wants! ‘Hello’ to hitting a new personal record at track.

Day 6: SNACK SMARTER Prep a snack that combines a fruit or vegetable and a protein source together, and pack it in your bag! When you’ve got a busy day of school, practice, and homework, it’s easy to grab whatever is lying around to eat. But today’s challenge is to prep a snack or two that will help you make it through the day with energy and strength, by combining a fruit or vegetable and a protein source together. Be prepared! Why? Because getting through your daily activities, and running that 5K, are a whole lot easier when you’ve eaten properly. Protein (like eggs, seeds, nuts, beans, peas, meat, and poultry), helps to build and repair your muscles so you can be strong and powerful. Fruits and vegetables are often good sources of vitamins and minerals, which can help convert food into energy, helping you make it through your daily activities without feeling sluggish.

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Action: Take a photo and get it on Instagram using #FuelMyStrength and tagging in @girlupcampaign, and @specialk.

Action: Snack smarter with some home-made trail mix. It’s easy! We love to grab Special K Nourish cereal, some nuts and dried fruit slices, and seal it in a bag for easy snacking throughout the day. Carrots and hummus, or raw almonds and string cheese are other great choices. Whichever way you choose, take a pic and get it on Instagram using #FuelMyStrength and tagging in @girlupcampaign @specialk.

Day 7: MEDITATION STATION Grab 10 minutes this morning or this evening to meditate. You don’t need to download an app (unless you want to!) but just to sit down, somewhere you won’t be disturbed, and try to spend some time without those distracting thoughts that buzz around your mind all day. Set a timer, soften your gaze or close your eyes, and take a long breath in, to the count of three. Breathe out of your mouth out to the same count. Continue to draw long, purposeful breaths that come all the way from your belly, working from one until ten and back again. When the timer goes off, eyes open and go about the rest of your day.

Day 8: SHARE YOUR STRONGEST DISH Which meal makes you feel strong? Let us know your number one feel-strong dish. Whether it’s your dad’s chili that comes with a fiery kick or your Insta-worthy avocado toast that fires you up for the day, we want to see it! Plus, we want you to let us know why this meal makes you feel strong. Is it the vegetable that gives you vitamins and minerals for a healthier meal, the egg that gives you protein for strong running legs, or some oatmeal that gives you carbohydrates that gets you going from class time to practice time to social time?

Action: Try to work this simple practice into most of your days, to ground yourself in the present and to create a calmer you.

Action: Take a shot of your meal and share it on Instagram with #FuelMyStrength, tagging in @girlupcampaign and @specialk, along with some detail in the caption about the strength boost it gives you and why it’s so necessary to your life.


Day 9: SHOW UP, IRL This evening, let your squad know that you need some downtime, and commit to putting the technology away. Being fully present is hard. You want to show up for whatever you’re doing IRL, but your BFF keeps lighting up your Snapchat notifications. Trust us, though – taking some time out will feel good. Show up and spend some time having conversations with your family.

Day 10: LET’S TRY SOME AFFIRMATIONS Today, we’d like you to practice affirmations to yourself, before you head to school. You could think of something that you like about yourself, or they could be rooted in self-acceptance. (‘I appreciate myself and know that I do my best.’) We all want to feel confident, right? But it’s not always that easy. Today, we’d like you to practice affirmations to yourself, before you head to school. Your affirmations are personal to you. You could think of something that you like about yourself (like: ‘I am ready to learn, I am kind to the people around me, I want to make a difference’) or they could be rooted in self-acceptance (‘I appreciate myself and know that I do my best.’) Whatever you choose, say your affirmation to yourself ten times.

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Action: Head to the dinner table with your cell phone parked upstairs.

Action: Try and keep up this practice, so it becomes woven into your routine, updating your affirmations as necessary.

Day 11: HOST YOUR OWN NUTRITION WORKSHOP How much do your besties, siblings, or parents know about healthy eating? If it’s not much, then guess what - we want you to take the lead in helping them so that you can all live good, strong lives. If any of your friends are doing the 5K with you, then this is the perfect time to get them educated along with yourself, so you can all eat strong! Check out the nutrition lesson on our GirlUp hub to make it easy!

Day 12: WIN AT WIND-DOWNS Create a better wind-down routine. For the best sleep ever, it’s all about a super chill 45 minutes before bed. You could take a hot bath, get in your pajamas, do your daily 10-minute meditation practice, sip a mug of mint or chamomile tea, and nod off, peacefully.

Action: You’re going to want to post a shot of your workshop on Instagram! Remember to use #FuelMyStrength and to tag in @girlupcampaign and @specialk, as well as writing a few lines in the caption about how you went about hosting your workshop and what you enjoyed!

Action: Try to do this every school night. And remember to avoid technology during this time. You’ve got so much going on with school, activities and prepping for the 5K, so you need to be sure to get great sleep every night.


Day 13: ENERGIZING EXERCISE This morning, why not try two rounds of 20 jumping jacks, 20 situps and 20 squats? Starting the day with some exercise can help boost your strength levels and get ready for a great day at school, as well as your upcoming 5K. If you can’t manage the full routine, no biggie - just do what feels comfortable.

Day 14: SKIP THE SCREEN TIME Tonight, put your devices outside your bedroom door, try to find an alternative alarm clock, and don’t look at them again until after breakfast tomorrow.

Action: Do this three times a week to help build your overall strength and endurance. That 5K isn’t going to know what hit it.

Action: You could make this the start of weaning yourself off of “before bed” screen time.

Okay, this is a toughie. It’s time to re-think your relationship with screens. Studies show that using cell phones and tablets at nighttime is linked to a poorer quality sleep, as the blue light they emit may interfere you’re your body’s melatonin– the sleep hormone. Well rested you = better runner you, so let’s get this one nailed ahead of the 5K.

Day 15: START A CHAIN OF GRATITUDE Today, give a gratitude to someone in your life that makes an impact on your life. Being kind to yourself is important. And being kind to others is, too. By letting someone know that you are really grateful for them can make their day – plus, you’ll inspire them to dish out some of their own kind words. You may be surprised how good you feel being extra nice to others.

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Action: Make this something that comes naturally. We don’t want to get too deep on you, but, every day, it is impossible for you to not have an effect on the world and the people around you – whether that’s for good or bad. So, go ahead and sprinkle good vibes everywhere you can.

Day 16: JAM WITH YOUR JOURNAL Grab a notebook and a pen, and try writing down your feelings this morning or evening. Have you ever tried journaling? Writing down your feelings, hopes and ambitions can be incredibly therapeutic – as well as helping you to make sense of everything that’s swirling in your head.

Day 17: STRONG FOOD Take three foods with bright colors (we’re thinking deep purple beet, creamy green avocado and bold orange carrot) and get them in a bowl along with some whole grains, hummus, cream cheese, tahini, or whatever you’ve got. Eating lots of natural color (brightly toned candy doesn’t count!) can help you to get on the healthy track, as you’re eating the goodness that is present in each shade. Most fruit and veggies with intense colors are filled with nutritious benefits. Take eggplant. Sure, you may love it covered in tomato sauce and baked with Parmesan, but did you know that this purple vegetable is packed with antioxidants called anthocyanins? Same goes for purple grapes.

Action: Let’s start simple…what are your goals for the 5K? What makes you excited or nervous about the run? Try committing to journaling a few times a week, or whenever you feel like your emotions are getting the better of you.

Action: This is Instagram worthy! Let your friends and followers know about what you’ve made. Remember to use #FuelMyStrength and to tag in @girlupcampaign and @specialk.

As for green vegetables, like spinach and broccoli, they’re typically rich in sulforaphane, which has been associated with helping to keep your blood vessels healthy. Exercise means a racing heart and a lot of blood pumping, so these are a 5K no-brainer.

‘Taste the rainbow’ just got an upgrade. 21 WAYS TO A STRONGER YOU | 11

Day 18: IT’S FUNDRAISING DAY! Okay, so today’s the day to fundraise for the Girl Up Global 5K. Lets do it. Whatever you choose, good luck!

We’re sure you’re going to nail it. t Action: Have fun! And we would love it if you submitted a super mini review and pic of what you did and how it went on Instagram using the hashtag #FuelMyStrength, tagging in @girlupcampaign and @specialk.

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Day 19: READ UP ON ‘SHINE THEORY’ One of the biggest strength lessons we can learn? How to be super proud of our squad when they crush it at dance class or get the highest score in the grade. ‘Shine theory’ was coined by podcast hosts Ann Friedman and her BFF Amina Sow. It’s all about bigging up your besties when they do well, because learning from each other, sharing tips and hacks and just being inspired by all the cool achievements around us is way better than non-stop competition.

Day 20: YOGA + CHILL

Action: Running the 5K with a crew? Practice together! If one of you has a clever technique when it comes to breathing, share! There is no finite amount of success in the world – so let’s chase after it, together.

Today, grab your phone or laptop and try an online tutorial in this ancient Eastern practice. Yoga. Insta is filled with pictures of people doing next-level handstands. But, look. It’s not just about pretty pictures or getting fit. It’s about stilling your mind, connecting your body with your breath and feeling grounded. Yoga with Adrienne links And you do not need to look a certain way to reap the benefits. Calm minds mean happier friendships, a better relationship with your family and, who knows: maybe even better test scores. For sure mastering breath work will help you with getting through that 5K. Remember: in through the nose, out through the mouth.

Action: Try it out by watching online videos. Our favorite YouTube teachers? Yoga with Adrienne or Shona Vertue.


Day 21: THESE BOOTS ARE MADE FOR WALKING Why not spend 30 minutes walking at a steady and easy pace for some exercise today? The best things in life are free. And that includes walking. Stretching out and getting in a nice stroll can help with your overall fitness and wellbeing levels. This is also a great thing to do the day before your 5K – keep your exercise that day easy so you don’t over-do it before the race. Why not grab a Special K Protein Snack Bar to help recharge after your walk? The Chocolate Cherry Nut flavor is sure to delight your tastebuds

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Action: Try to do this a few times a week. And share a snap of your feet with laced-up gym shoes on – and your protein bar, if you’ve got one!

Congrats! If you’d made it this far, then you’ve completed the 21-day wellness challenge, and you’ve improved your nutrition, life balance, and overall wellness. BE PROUD OF YOURSELF! You focused on your health and wellness for 21 days and you’re ready to take on the world and put your best foot forward taking action for gender equality. By completing the challenge, you are now part of a dedicated group of fellow changemakers around the world who have committed to living life at full strength. Don’t forget to submit your final 30 second reflection video after the Challenge to tell us all about how this challenge fueled your strength.

Now full-steam ahead as you build towards a more centered, healthy, and stronger you! 21 WAYS TO A STRONGER YOU | 15

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