1. Intro Olympic values Eat well Getting active Feel good

2. Back The 2012 Olympics is a great opportunity to have a new beginning. A new beginning to eat well, feel good and get active! Even the smallest of changes can make you feel like a superstar athlete. This is your opportunity!! Small steps 4 life are all about getting Britain ready for the Olympics this year with a whole range of challenges and helpful tips and tricks to get you feeling and looking better. Findings from surveys recently taken have helped to produce a whole range of fun and easy activities that you can take up for just 4 months. Take up one of these challenges and get your very own challenge card to track your progress Its Olympic size fun!!

3. Back The Olympic and Paralympics values are... The Olympic Values friendship excellence respect The Paralympic Values inspiration determination courage equality Small steps 4 life is all about living healthier and in the run up to the Olympics they have a range of sports info, recipes and competitions inspired by the 2012 Olympics to get you “eating well, moving more and living longer” So go check it out!! The Olympic and Paralympics games are come close!! To fully understand the significance of these Olympic games we must first understand the values which are being promoted during the games

4. Back The average daily intake for a teenager: 2000 calories There are 3 challenges for eat well, they are “eat breakfast”, “eat more fruit” and “try new things” Eat breakfast Set your alarm ten minutes early. It may feel painful at first but soon you'll enjoy how much better you feel for eating breakfast Eat more fruit Make sure the target you set is realistic. You may want to smash the world record (if there is one!) but are you really going to eat 14 pieces of fruit a day? Try new things Ever heard your Mum say 'How do you know you don't like it until you've tried it?' Well, she's kind of got a point. Why not take a class challenge to try a new food each week? You never know, you may In a survey taken nearly half of the teens asked said they would most prefer to learn how to eat healthily over anything else… well here's you chance! When asked how many teenagers ate their “5 a day”, more people said yes but we want it ALL to be yes How many people said they eat 5 pieces of fruit or veg a day

5. Feel good information and possible challenges, including findings from your survey and other research Back We all know we feel at out worst when times get tough, so here are some simple ways to keep you feeling fab Get plenty of rest (a teenager should get roughly 8- 9 hours beauty sleep) Have fun (When you laugh, endorphins ("feelgood" hormones) are released, meaning you’ll probably feel more relaxed and less stressed) Talk to a friend (friends are there to help, a problem shared is a problem halved) Try the 24-hour rule (try walking away, sleeping on it and then if it’s a real problem I'm sure it will still be there once you’ve had time to think sensibly) Here are 3 challenges you could try to make sure you feel good Doddle diary Take some time each day to yourself to think things through and doodle as you go. You'll be surprised how much more chilled you feel afterwards! ME time Make time in you day to think, relax and unwind. If you're doing this challenge at home than tell your family so they know not to disturb you ! Help someone else It may sound weird, but helping someone else can be a really good way of feeling better about yourself. So take this challenge to help others, and see how it benefits you too. Check out local volunteering opportunities. 7 out of the 20 teens I asked said they didn’t get ATLEAST 8 hours sleep- no wonder so many people are cranky!! How many people said they have 8 hours sleep a night

6. Back Get dancing Get a group of friends together and make up a dance routine to a song you all like. We suggest a minimum of 2 practices a week to have a dance routine perfected by the end of week 3 Jump the run Spend up to 30 minutes jumping, skipping and running every day for a week. Make it fun and work out how you can count or measure what you do. See if you can get better by the end of the week. 5 a week Choose five activities that you enjoy doing or that you would like to try out. These can be any activities that get you moving. Set a realistic target for each of these activities - for example, walk 3 miles in an hour, dance non stop for 15mins, keep a tennis ball up for 5 mins.... Your aim will be to reach your target in your final week by doing one of these activities on each day of your final week. You could have an audience of your sponsors and do the final challenge in front of them The majority of the teenagers I asked said they would prefer to do the challenges with a friend, the getting active challenges are perfect for that- the more the merrier!! How many people would do the challenges alone or with a friend Getting active challenges are ; A teenager should try to do 30 minutes of exercise 3-4 times a week, so lets make it fun to do!