BIO Girls - Fargo, ND - CrossFit Fargo

11/21/2022

OUR LAST SESSION!

Today our BIO Girls celebrated the end of their BIO Girls season. We had time to reflect in our journals and make bead bracelets. We took a trip down mantra lane to remember the important lessons they learned and then they made their own or with their small groups!

» Enjoy the ride
» A true friend lifts me up
» I am strong
» Gratitude is powerful
» Throw kindness like confetti
» Serving others feels good
» I am enough
» Happiness is an inside job
» Where I am, I will be
» Don’t turn goof ups into give ups
» One day or day one

A few that were shared:
- Beauty isn't perfection
- Cheer like it's showcase day
- I am enough

We are so grateful for all who made BIO Girls a reality in our community. These girls will go out to spread kindness, to be leaders, to lift others up. We have 25 stronger and more confident young ladies and that is a wonderful thing. I'll end this season with my personal mantra, knowing that it pushed me in the right direction to lead at CrossFit Fargo; Choose courage over comfort.

11/14/2022

Have fun.
Be confident.
Challenge yourself.
Cheer and encourage your peers.

This is what we teach at BIO Girls and CrossFit Fargo.

11/14/2022

11/14/2022

💙” My favorite thing about BIO Girls is that we all cheer for each other.” -Keelie

We had our FINALE EVENT today and I have to say it blew me away. The girls were nervous but the second 3-2-1 came, they gave it their all. Thank you to everyone who was able to attend the event and cheer them on and lift them up. So many photos and videos to come tomorrow!! 💚

11/07/2022

One Day or Day One?

Research shows that girls, and women, are much less likely to take risks, both big and small.

Yesterday our BIO Girls learned the benefits of taking smart risks. We identified the difference between smart risks and dangerous risks and went over examples of both. We ended with everyone identifying a smart risk they could take and setting a goal.

We warmed up with a fun new game, the cone game! Then did a relay workout of goblet squats, burpees, box jumps/step overs and bear crawls.

Next week is our FINALE EVENT and we can't wait to show off our skills, newfound confidence, friendships and strength.

11/03/2022

10/31/2022

When you're done, you cheer on someone else who is still working. We finish together.

10/31/2022

SESSION 10!! Between ages 12 & 13, the number of girls who say they’re afraid to fail increases by 150% resulting in 7 of 10 girls avoiding trying new things because they are afraid to fail.

Over 80% of girls agree that if girls felt failing was okay during this change of growth, they would keep doing the things they loved, take on more challenges and grow in confidence.

In today’s lesson, BIO Girls learned the importance of goal setting, goal setting techniques and they even set goals of their own! When you have a goal, you can set a plan and celebrate the milestones along the way.

In our CrossFit workouts instead of using the word hard, we use the word challenging. Our workout of the day was For Time. 21-15-9 Air Squats, Box Jumps or Step Ups and Elevated Push Ups. The girls had a partner to count reps for them and cheer them on.

Here’s to being GOAL-getters!

10/24/2022

Session 9 was all about being kind to your mind.

It’s estimated that 32% of children suffer from anxiety; and 1 in 3 teens will be diagnosed with an anxiety disorder. The rates of depression and anxiety in this demographic continue to climb. In our fast-paced world, slowing down, being present and practicing meditation have positive benefits on kids, including but not limited to increased focus, self-control, coping strategies, emotional regulation, and better relationships.

Today, our lesson covered mindfulness. As a continuation of our inner voice lesson from last week, today, each BIO Girl was taught how mindfulness and being present can positively impact their inner voice. One activity showed that after shaking up a water bottle full of glitter, it became hazy (overwhelmed). Once the bottle was still, the haze of glitter cleared showing how mindfulness and being still can clear your mind!

We enjoyed the warm and windy weather by going on a walk and doing some movements every couple minutes to get our heart rate up.

Each BIO Girls left today with several tools for when they find themselves overwhelmed or in a negative state of mind.

10/17/2022

Session 8?! Our girls have come SO far!
Mantra: Happiness is an Inside Job

Around age 8, children develop an inner voice which can have a profound effect on feelings and reactions. BIO Girls works with participants to acknowledge their inner voice and understand the connection between thoughts, feelings and behaviors. Your thoughts are powerful. Thoughts induce feelings and feelings create reactions. Choosing positive thoughts is 100% controllable by you! Today’s lesson explained how a person’s ‘inner voice’ can impact them. Each BIO Girl learned how their inner voice can feed into their thoughts, which creates their feelings that can impact their overall behavior.

The purpose of this lesson is to show how powerful that little voice in your head may be. Even more importantly, that you can take control of it! We practiced this together with positive self-talk and words of affirmations about ourselves.

We played a fun new game today and did two TABATA workouts. New skills introduced were ring rows, weighted front squats, push press with dumbbells and wall sits. The girls were SO EXCITED to finally use the rings.

10/10/2022

Perfect is not possible.
Mantra: I Am Enough
Our girls face a new epidemic - perfectionism. Our society glorifies performance, achievement and appearance, rather than applauding hard work and progress. Add in the ‘false reality’ created by and the ability to receive external validation on social media and the result is improbable standards that are difficult or impossible to achieve. Girls are taught to please others and gauge their worth through the feedback of others.

Today we focused on being our best. Each BIO girl today embraced what makes them different and unique. Everyone agreed being yourself is the best way to be. We let our ideas of perfection dissolve. (Literally!)

We warmed up by playing the dowel game. Our workout was done in teams. We did synchronized squats, Superman's and reverse lunges.

BIO Girls is helping girls to look inward for acceptance, to understand they are enough as they are and to celebrate progress, rather than focusing on an improbable end result. BIO: beauty, inside and out. We loved taking extra time today to celebrate our beauty both inside and out!

10/07/2022

One of our BIOGirls, Emily, made two cakes for the BIO Girls Gala last week. She sold each for 5k and raised $10,000 total for BIO Girls!!! Emily is always cheerful, thoughtful and encouraging at our sessions. She works hard and makes every rep count at CrossFit. She shared this achievement with one of mentors at our last session, which was our service project. She is a shining example of how using her talents she is able to serve others! Serving others increases confidence, happiness and provides a sense of purpose. Way to go Emily! Andrea Cote Dustin Cote