!#ry=3

€r 'ES=+"€%,fffiffi€ F "F B%*_%,.ffis-&- -eB e E re -8"=%€e"B -+=ijrwy,tu#P

ffi*@##ffi ffi%effiffiffiffi# ffi s@E# ffi #ffiE ffiffiffi ffiH

%#

'n$fe s $*:"r*rrgdca g;g.fa f#gie'Ess:s

€r* es arfa$ddl s?{r€€.' f*rsdarairJe Peer fa"axfruisag"

€ *a:fr r* irg*ses-pu: rsr*:redal r€3"

cr'*s-q*Er{.sdn Jaag', {fe a:

dg$#d! sfar,if 3'c*sc r*rsd#*r, d€! gJgq" *r vsi' #r* ,e.;Jr:t'

f*s€s&cg&#dd fr; gef. ;saf -!

srofrrdS{J diJf f,d ffiii*- ^3lrti

**i *,*"3'cFtfra6 gfrtagrr$

fe* *e sr:dgir,ca ... c{Fs*J

$faerf s,sisx,>- nsa ire..sgrdr"n da*rs

{ss r*;s:" f nen$f3' g3grixP;

Errg"liifla, dr d'Ntrt'it a;.1t] [t] i]f,i fdg --

o ,, ),

{lcd g riv eadJl Js,f e:- -

'-rI"i:rls Iv=r-t,A:Iei' lca r; lenn!s ci^ra i-ir ii

i:peak;ng ai:ri:i rer- i'requsn irSpair.ni 14ai"lrna Navra liirvaJ

WW;'hether you are a competitive athlete, new to exercise,wrffi,wffiW W or want to improve your skills in surfing, hiking, or

even throwing a Frisbee, this badge will help you customize

a cross-training fitness program that's effective and, most

importantly, fun! The idea of cross-training is to incorporate

a variety of cardio, strength, and conditioning exercises

into a routine that trains your whole body. Ready? Grab your

sweatband, and create a plan that's peffect for your body,

mind, and goals.

1. Set your cross-traininggoal2. Start a stretching and flexibility program

3. Add a cardio element

4. Add a toning or strengthening element

5. Stay motivated to reach yourgoal

xa_"..---- -- -- --a- tc !"4*$i6{*

wlreri I've earned this badge, l'll have developed a great cross-training routine that keeps my workouts interesting and fun.

cRoss-rRAr*,"n It

I

I

j

;

I

:

!

1

I

!

e

t

:

:

t

5

I

':

i

I

:

,

I

it

i

1

:

I

ij

1

t

I

I

I

:

1

Wka&?s Wmms GsaE?

?fi *r *r*ss,."trxi*it'rgr-:,:-i ::i , . t :,::,.;: "f...

e ll:-r;*r*v* * *;:**if i* tklti;li 1i*l.ll'$Lr*t''i

& Pli.y fl i:i)'rr, iltili?1p**tll*l

& ,: 'i_ -

e ii* *lri*:'1.* r'l.ll: *: -.-,!. --:.*:'ilt.:i.

*r grnrLr,;lpxt* lr"l

* tripi:h!ern

* litr**gfth*n,*r:d l*n*", -' :, :r ": , r 1

& : tri'." I : l{ ' .r';:: .r:\.\1. _:;.r,::.:-."tr .'."; ::, :

-,,-.. , ,r ,,.. i::,,. ,.,

iifi,ii itl,*r*

e &*i*x** r*r*ss&,' :' ",1 - ',-...; :rit..1 ::

* ffi*sill*ir1 *r a*i:{*v* *"rl.rr, -*.'..t, l: *t

'a.

i

I

:

i

I

t

t

1

,

t

:

i

I

t

;

a

N

t

j

\

I

.t

:

!

t

1

iI

t

I

,

i

€Eps ffi*S*r* €*k**€€'I ;.ii. . .;. i. li.i..:e;',r.'il :t*f1 l, y*:.'l:r.eei:{,;:#uCi**:

h{}sd t* *t*rt y*ur e r*xs-trnirl*r:g 3:r*gr;r r-'l* Eitc:;lg !*i:t Selr a{:

ixsst'*w* en*$t*ts. You could begin the program in step 2 with one week

of stretching, then add cardio the second week, then add strengthening

the third, and spend the last five weeks doing the whole routine. Or you

could create your entire program before you begin your two months, and

settle on a weekly schedule that includes allthree. (This doesn't have to

mean allthree in one day, but at least schedule all three in your week!)

*t [i*l*l*filil,er ttlxt - r!: . .: ]..; ]. a-{rit 4"lnir;.-ys ck*ng* as you

turn your program into exactly what's right for you'

, .... : :.- ;l i i. ,'".':;,,i:*r,*41.:.,-6*';i:;+t t'.lSprstr.rei,t*"ir'*gr-.Jit+.-::'

ir;!liriiii,t, lf you do that choice more than once, pick a different expert each

time, so you can build your network and get a variety of perspectives'

-, :-*st bdffi&.lk}#*68

:E :'. ,r*r s *eh.#cg{33{**$ #ffi*xA cross-training plan you'l! stick to needs a firm goal-one you

can keep in mind as you work up a sweat and flex your muscles.

Devetop yours in this step. Check out the sidebar for ideas as

you're getting started.

.;l"],-'i .I+ ,

i 'l Get advice from a professional. Interview a coach, personal trainer,i--i

professional athlete, or physical education teacher. (If you already play a sport,

you could djscuss possible goais with your coach.) Talk about your strengths,

weaknesses, and ski11s you might like to improve. Then set your goall

OR

Get evatuated. Some fltness centers offer fi.tness evaluations for free,

or you might find a program online you could do yourself, such as the

President's Fitness Test. Record your results, and use them to develop

your fitness goa1.

OR

Greate a fitness statement. Chat with friends and family, reflect on your

own ideas, and then write a statement that sets out your goal. You could get

creative and find ways to post it in places that will inspire you, such as on

your bathroom mirror or as wallpaper on a computer or cell phone you use

-'-,. ;.- i -. Is there a photograph of something or someone that

inspires you-an athlete you admire or a mountain you hope to climb

someday? Add this visual to your fitness statement' ,

i

CANDACE PARKERi DtMITAR DIIKOFF/AFP/GETTY IMAGES; MARTTNA MAVRATILOVAI

ALLSPORT UK/ALLSPORT/GETTY IMAGES; I4ARIA SHARAPOVA: JULIAN FINNEY/

GETTY llvlAGES; MARIEL ZAGUNIS cROSS-TRAINING

ooYitness to m.e isru't

s,bout {t, cYurtch *ra pwsh-up, it'sabowt takirug yourpower back.''o

-Jillian Michaels,personaltrainer

STEP5i Start a stnetching amd

E flexibi lity prog!'antStretching provides you greater flexibility and mobility. Yourprogram should include a stretching routine of at least 15 minutesspecific to your goals. Do one of these choices to create your routine.

eH&1685 - CIO ONE:

n Ask an expert. This might be an athlete in your sport, a physical education

teacher, personal trainer or coach, physical therapist, or sports doctor.

Discuss your goal, and ask for safe stretches targeted to your goal.

n

n

OR

Take a yogla or Pilates class. There might be one at your local fitness or

community center, perhaps even for free. Sign up for one, and make the class

a regular part of your workout p1an. Or take the class once and ask to chat

with the teacher afterward. Tell them your goal, and ask which of the poses

you did would be appropriate to do on your own. (The teacher may point you

to additional resources to make sure you do the poses safely and correctly.)

OR

Research and develop your own proglram. At the library in books,

or online, find stretches to warm up and safely stretch out your body in

preparation for your goals.

o'The hardest thirug about erercise is to startel,oing it. Once you are dohtg exercise

regularly, the hardest thing is to *top it."

-Erin Gray,American actress

Xoga fls agx@et we$r t@

s&xc&clsX

SYffitr#:k erdrs ffi *ts*trd;*"lwsd

-* E ai*r**e***€ff

Cardio is probably the most fun part of cross-training because it'sabout gettingyour body moving. lt increases your heart rate andtrains your muscles to use oxygen more efficiently. Anything thatgets your heart pumping can be cardio exercise: runnin!, dancing, oreven walkint at a brisk pace. Add a cardio component of at least 30minutes to your routine.

:f Head outdoors. You could go jogging, ride a bike, take a power walk, bounce

on a trampoline, twirl around in a Hula-Hoop, snowshoe through the woods,

or hike up a hill. Whatever you choose, get your heart rate up to a level thatgives you cardio beneflts. See the box for more heart rate information.

tl

OR

Try the gym. You might find free courses in your community for a class

in step aerobics, spinning, Zumba, water aerobics, or kickboxing. If you can

access a pool, try swimming lapsl

OR

Mix itup.Mix swimming withbiking, runnlng, playing basketball, climbingstairs, or even jumping rope-you might switch up for each week of the badge.

'€'$g*x ff you're dolng this badge to improve a cardio sport, be true to the spiritof cross-training and choose a different cardio activity for your program.

rtil

cRoss-rRAr*',un It

i'

:i,ij

i

Toningexerc:ses condition and strengthen muscles and can raiseyour metabotism (the way you burn food energy) and release

stress from your body. There are many ways to strengthen: You

can use free weights (barbells), fitness machines, or do body-weaght exercises (pull-ups or lunges). Use one of these choices tocreate a strength routine that's at least 15 minutes lont.

Get expert help. seek out a certif,ed strength and conditioning specialist

to help design a strengthening program that will meet your goals. You can

also talk to a personal trainer, coach, or gym teacher'

OR

circuit train. Many gyms or workout rooms set up their machines in a

circuit, meaning that you can move from machine to machine to work out

dlfferent body parts.

OR

Set up a free-weight plan. This is especially helpful if you don't have

access to a workout room or gym. Research flve body-weight exercises,

such as lunges and push-ups, and five free-weight exercises that will help

you meet your goa1.

.r: r ,. p6n'1 have access to barbells? Get creative: Consider lifting soup

cans, water bottles, or even bags of flour.

;Ilt',.,{jilllirr' I {r I

*:i,,:;:-

&F!:i.H...':=-'

:-i.

*--.

,1:i €

J

r-.l:t:

Now that you've established your workout goa! and developedyour progiram, put it into action! (See Tips Before Takeoff for moreabout the two-month requirement.) Do one of these choices tohelp you stay on track, stay motivated, and reach yourgoal.

=j=:t, *:eEiti*nfsp*rhxn$trEties*ist

.1,r: :{,;: Sp*rts r*h*kiEiBatE*r*

ll

My Before and After. Chart your progress in a journal-fiIl it with words, EF:*r*pEst

photos, and sketches that motivate you. At the end of every workout, record :=*.i',i:: &tr*r:g?h *crdwhat you did,for how long, and how you fee1. Whether or not you reach

-_-. _ :--, . .., e*r:*?Bi*nic=g ***e Er

your goal in two months, it will be a fantastic reference as you grow as

an athletel _.-._

, .' .,' ,,ai,:-r,., , -,. .i'i-:

1:r:i ll.il:t:,: Ask someone to take video of you doing your skill at the .. i:-.' , ....-;: .l::;:t:;.=j::;i;.: ,:,'.';*r..:,beginning of the two months and again at the end. :

.' -: - - l

- - -: '-':'oR ". lFind inspiration in numbers! Find a workout partner, fitness mentor, or i:***3,#*.:...,+ ; , ..$S*,.ifriend or family member who's interested ln helping you. Let them know

=..r*** ' .- . . ,.1 - .. ..

about your training goals and what you hope to accomplish. Then make a Mediea$ *

:

plan to work together to achieve it. re=*er*k*r '=..ia#&?,#,*,'..'.oR Sp*nts *rtc '

Learn it to teach it. sometimes the best way to find out if you truly have a hesEEh wa-eter !j... ' . i

skill is to try and teach it to someone eise. Who could benef,t from the skills *p*rts psYeh*l*gist -:'{:;;j::{;$11i;

you develop here? Keep that person or group in mind, and when you've Sports phy**eier: ;q:11- , ..-

completed the badge, teach them something you learned to do. (lf you plan

to do the Coaching badge as a Girl Scout Ambassador, this might be a great t*qer an# &Er"?{eE6e

choiceforyou.) o---- ----- ---o ----o--- *quipmerrtdesign*r

e;rsErueee r

- ' 'rji: .,:::::=:.. :.=e:-,i*:i.i:3..:1.:'-t.':.' -;;.:irii;i'-r...-.-' ' ' -. '

,

I

" $i{l.'' .; ,-f' Fi€*ees €rav**greEdc

i Aeffii€Eee pr*grarr:

.'..--.'':t ';

a.-..**.a:_'_i : ::

-_5'

iEEEEEE

1E"EI

;* SPcr€s r"e"cecsage,,7 i th*r*p&*t

! :'. | -''i*##*?Y*!jj ,;,,ti? ".,

Add,qe Badge ta Your lournleA$National Leadership Journeys encourage you to thinkabout taking care of yourself as you learn to'be a leader

in the world around you. As you set your fi.tness goal instep r, take a little time to think about why it's important

for leaders to make time for physical exercise. Maybe

you can even talk to a coach or fltness expert about

some similarities between athletes and leaders.

Now that l've earned this badge, I can give service by:

o HelpinB Girl Scout volunteers incorporateexercise into Girl Scout activities o'

o Assisting younger girls in developinghealthy exercise plans

. Sharing my routine with other athletes \

who have similar goals

N'* i)\t,;1 .

a,i. .

3a.

:;,.

!,.

i:.

j,

,,

t,

,i.;:.

atl

ar.

|:,:

'l:.,

,;:i

,;lr ..

Iem inspired, to: