This GEMStrong camp will be taught by Shannon Keating, one of our GEMS Co-Founders, who is also a Life Coach for Girls and Fitness Coach with her CrossFit Level 1 and CrossFit Kids Certifications. Christina Gutman will be helping out behind-the-scenes! And we’ll have some high school girls and young women assisting throughout the week.

10 girls can join in for each week. :)

Our target age range is girls going into 6th-9th grade. However, if you have a daughter outside of this age range who wants to participate, just let us know and we should be able to accommodate!

Each day, you’ll drop your daughter off at 12:30 PM at La Colonia Park in Solana Beach and you’ll pick her up at 4:00 PM around the corner at Stratum Fitness! Exact addresses will be shared via email after you register!

The components of each day are:

• Daily Theme

• Group Game(s)

• Journaling Exercises

• Group Conversation and 1:1 Chats

• Movement: Functional Fitness, Pilates, Yoga, Stretching, and Outdoor Fitness

• Mindfulness / Guided Meditation

• Nourishing Snacks

• Hands On Creativity

Each day will have a theme/focus that we explore through journaling, group discussion, 1:1 walking/talking, guided meditation, and creativity.

Our themes for Week 1 are:

• Love Who You Are

• Talk to Yourself Kindly

• Understand Your Feelings

• Build Friendship Skills

• Create Inner Confidence

Our themes for Week 2 are:

• Fill Up Your Cup

• Appreciate Your Unique Beauty

• Navigate Friendship Drama

• Speak Your Mind, Clearly & Kindly

• Create Healthy Tech Habits

Yes! One of our biggest intentions is that this camp will be suitable for girls of all ranges of fitness - for all of the movement portions (the functional fitness workouts, pilates classes, yoga/stretch classes, and outdoor workouts) we can scale all movements down or up to cater to each girl so meet her unique needs that day.

The functional fitness movements we’ll be moving through include: squats, lunges, presses, bench presses, kettlebell swings, pull-up’s, ring rows, running, rowing, biking, burpees, step-up’s, sit-up’s, planks, bar hangs, and more!

An example of a workout is:

Part 1 - Strength + Core with partner -

5 sets of: Pull-Up’s, 10 Plank High Five Claps, and 10 Partner Sit-Up High Five Claps

Part 2 - Intervals as a group

5 rounds: 30 second on / 30 second off cycling through:

• Slam Balls

• Kettlebell Swings

• Lunges

• Skater Jumps

Part 3 - Cool Down + Stretching

Our creative projects will include things like: homemade face masks, sugar scrubs, vision boards/collages, personalized stationary, and beyond. We’ll keep it age-appropriate and as “cool” / exciting as possible for the girls!

Please text or call Shannon - 301-803-9757 with your questions!