A Girl Scout Gold Award Project
Promoting Fitness in Itasca County
Welcome! This project is all about helping the people of Grand Rapids, MN and greater Itasca County get moving, feel stronger, and have fun while doing it. Staying active boosts your energy, lifts your mood, and builds healthy habits that last a lifetime — and it’s a whole lot easier when a community does it together.
Scroll down to watch short fitness videos, see a documentary about staying active in our community, grab high-protein snack ideas and recipes, and learn how you can help spread fitness right where you live.
My Fitness Videos
These short videos share simple workouts and movement you can do at home, no special equipment required. Follow along, go at your own pace, and find a few favorites to keep coming back to.
Fitness Video 1
Fitness Video 2
Fitness Video 3
Fitness Video 4
Watched a video? I'd love to hear what you think!
Share Your Video FeedbackThe Documentary
This short documentary takes a closer look at fitness in Itasca County — the people who make it happen, the places we move, and why being active matters so much for our health and our community. It’s a chance to hear real stories and see what staying active can look like close to home.
Grab a few minutes, press play, and see what inspired this project. I hope it encourages you to find your own way to move.
Watched the documentary? I'd love to hear what you think!
Share Your Video FeedbackWorkouts
You can pair whichever workouts you like together, but it's recommended you hit push, pull, and legs within the week.
Week 1 — Beginner
Day 1
Push, Pull + Abs & Legs
- Preacher squats
- Shoulder press
- Reverse split squat
- Flat back row leg lift
20 sec work · 20 sec rest between movements. Take a 3 min rest every time you hit flat back rows. 3–5 rounds.
Any weighted exercise: use a weight, or grab a stand-in like cans of corn/beans or a bag of fruit. Don't have all the equipment? Lean or step on a chair, step, or pillow — modify and you can still do the same workout.
Day 2
Full-Body Strength
- FTOH / plate ground-to-overhead
- Flat back rows
- Static lunge (left leg)
- Static lunge (right leg)
- Plate hops
- Fly traps (with or without weights)
20 sec work · 20 sec rest between movements. Take a 3 min rest every time you hit fly traps. 3–5 rounds.
Remember — you can modify any movement if you don't have equipment.
Day 3
Keep It Going
- Once you have a routine going, add a 3rd workout day
- Get 225 minutes of cardio each week in addition to these workouts
Consistency beats intensity — build the habit first, then add more.
Harder Weeks
Mini Murph
A great source of heavy cardio
- Flat back rows
- Pushups
- Squats
30 sec work on each movement · 10 sec rest between movements. 10 rounds on repeat, then 10 minutes of cardio (running / walking / biking).
No weights for the rows? Use whatever you find at home — even two cans of beans work great.
Leg Day
- Preacher squat (weighted or unweighted)
- Arnold press
- Static lunge (left leg)
- Static lunge (right leg)
- Pushups
- Floor rows
30 sec work on each movement · 15 sec rest between movements. When you reach floor rows, take a 2 min rest, then repeat. 5 rounds.
Find weight anywhere — real weights, cans of beans/corn/soup, or weighted bags.
Finishers
Song Challenges
Two fun hypertrophy/cardio challenges — intense in the moment! It's suggested to pair one of these with another workout.
Play the song and squat every time it says “bring Sally up / bring Sally down.”
Do a burpee every time “thunder” is said. When it isn't being said, run or walk until it is again.
List of Movements You May Not Understand
If you still don't understand a movement, it's recommended you find an example from a professional in person, or on Google/YouTube, before attempting the exercise.
- FTOH (plate ground-to-overhead)
- The plate goes from the ground to overhead.
- Preacher squat
- Hold a dumbbell with both hands and squat down. (Also shown in Form Video 1.)
- Shoulder press
- Hold two dumbbells and push them up above your head, using your shoulders. (Also shown in Form Video 2.)
- Flat back row
- Lean forward and row two dumbbells down by your knees, pulling up toward where your pockets would be. (Also shown in Form Video 3.)
- Static lunge
- Put one knee back toward the ground, then stand back up.
- Plate hop
- Hop onto a dumbbell plate. (Modify if needed.)
- Fly trap
- Lie on the ground holding a weight above your head, then lift the weight and your feet into the air at the same time and repeat.
- Burpee
- Drop into a plank on the ground (keep your back flat and your hips down for proper form), then kick your legs up into the bottom of a squat and jump up.
- Arnold press
- Start with dumbbells in front of your shoulders, palms facing you, then rotate your palms outward as you press the weights overhead.
- Floor row
- Sit on the floor with your legs extended. Holding a resistance band, cable, or dumbbell, pull the handles toward your torso by driving your elbows back, then slowly return to the starting position.
Proper Form
Doing an exercise the right way matters more than doing it fast or heavy — good form keeps you safe, prevents injury, and helps you get stronger faster. These videos walk you through the proper form for common exercises, step by step.
Form Video 1
Form Video 2
Form Video 3
Did these form videos help? Let me know!
Share Your Video FeedbackHigh-Protein Snacks & Recipes
Moving more works best when you fuel your body well. Protein helps you build strength, stay full, and recover after being active. Here are three of my favorite high-protein recipes you can make at home.
🍽️ Brownie Banana Bread Bake
479 calories · 40g protein
All the flavor of a fudgy brownie meets banana bread — packed with protein so it works as a treat or a post-workout snack.
Ingredients
- ½ scoop brownie protein powder
- 50g Oikos Triple Zero nonfat yogurt
- 1 cup Brown Swerve (or stevia/monk fruit — use a bit less)
- 1 banana
- 1 egg
- 60g egg whites
- 1 tsp salt
- 10g mini chocolate chips
- 1 tbsp cocoa powder
- ¼ cup flour
Directions
- Add all ingredients to one bowl and mix until fully combined and smooth.
- Pour the batter into a greased loaf pan or baking dish.
- Bake at 400°F for 10–20 minutes, until a toothpick inserted in the center comes out clean.
- Let cool slightly before slicing and serving.
🍽️ Honey Sriracha Chicken & Rice Bowl
735 calories · 47g protein · 75g carbs · 29g fat
A sweet-and-spicy bowl that's higher in calories — great for a filling meal on active days.
Ingredients
- 6 oz ground chicken
- 200g rice
- 1 oz cream cheese
- 1 serving honey
- Sriracha, to taste
- Green onions
Directions
- Heat the ground chicken in a pan over medium heat on the stove, breaking it apart as it cooks.
- Once cooked through, add the cream cheese and stir until melted and evenly combined with the chicken.
- Mix in the cooked rice, then stir in sriracha and honey to taste.
- Serve in a bowl, and top with green onions and an extra drizzle of sriracha.
🍽️ Turkey, Bacon & Pickle Melt
429 calories · 41g protein · 35g carbs · 14g fat
A quick toasted sandwich that packs over 40 grams of protein into lunch.
Ingredients
- 4 oz deli turkey
- 2 slices center-cut bacon (Hempler's)
- 1 slice mozzarella cheese
- Pickles
- 2 slices English muffin toasting bread
Directions
- Layer the turkey, bacon, mozzarella, and pickles between the two slices of bread.
- Cook on a grill or griddle over medium heat until both sides are toasted and golden and the cheese is fully melted.
- Slice in half and serve warm.
Spread Fitness in YOUR Community
The best part about fitness is that it grows when you share it. You don’t need to be an expert or an athlete — you just need to start, and invite others along. Here are a few ways to make your corner of Itasca County a more active place:
- Invite someone along. Ask a friend, sibling, or neighbor to walk, bike, or stretch with you.
- Start a routine together. A weekly walk or pickup game gives everyone something to look forward to.
- Use what’s around you. Trails, parks, lakes, and gyms in Grand Rapids and across Itasca County are free or low-cost to enjoy.
- Make it welcoming. Cheer people on, meet them at their level, and celebrate every bit of progress.
- Share what you love. Post a favorite workout, recipe, or trail so others can try it too.
Promoting fitness in Itasca County isn’t about being perfect — it’s about showing up, moving a little more each day, and bringing people with us. Every walk, every game, and every healthy choice adds up to a stronger, happier community. Thank you for being part of it. Now it’s your turn: pick one small thing, invite one person, and get moving. Our community is better when we move together. 💚