By: Cortney Welch BS, CSCS
Do you remember those awkward teenage years?
I do — and sometimes I wish there had been a place where I could learn to manage my hormones, emotions, and everything else that came with growing up. That’s the heart behind StrongHER.
After years of coaching and mentoring teen girls, I realized something important. Girls today need a space where they can build confidence, manage stress, and strengthen their bodies in a positive, uplifting environment. When I met children’s play therapist Krystina, who shared my passion, we combined our visions and launched the StrongHER program.
Fitness is not just about the body. Regular exercise promotes healthy growth, prevents future health issues, and builds critical life skills like resilience and perseverance. At Momentum, we believe in teaching these lessons early. Through our StrongHER summer program, we focus on empowering teen girls to navigate the mental and emotional challenges of adolescence with greater strength, self-confidence, and self-assurance.
Why StrongHER Matters
Today’s teenagers face more mental pressures than ever before. StrongHER blends physical fitness training with mental skills coaching to help girls:
- Build confidence in themselves
- Manage stress and anxiety
- Develop a positive body image
- Strengthen social skills and communication
Our mission is to equip each girl with tools she can use not just for one summer, but for a lifetime.
Highlights from Our First Year
Last summer, we hosted our first StrongHER sessions, and they were a huge success.
Almost every spot was filled, and we were thrilled to welcome an incredible mix of personalities. While many girls were hesitant at first (and probably signed up by their parents), they quickly opened up after the first day. It was inspiring to watch them realize how much they had in common.
Throughout the week, we saw real progress:
- The girls built physical strength and improved their stamina
- They became more aware of the connection between their mindset and their physical performance
- They formed bonds of friendship and teamwork
Watching their growth reminded me why this work is so important.
Fitness, Mental Health, and Teenage Girls
To reinforce the connection between physical activity and mental health, I spoke with Jaime Massotti, a local therapist who also has a daughter of her own.
Here’s what Jaime shared:
“Any time we can incorporate physical activity into our routine, it enhances overall wellbeing. Specifically with teenagers, exercise improves self-esteem and body image. Adolescence is a time when they are heavily judging themselves. Physical activity gives them a sense of accomplishment and helps shift how they view themselves. Plus, exercise releases endorphins that reduce anxiety, stress, and depression.”
When I asked Jaime about strategies to boost self-esteem in teenagers, she recommended:
- Encouraging positive self-talk with visible reminders like sticky notes
- Setting SMART goals to build confidence through achievements
- Managing social media exposure to maintain a healthy self-image
- Helping teens accept that failure is part of growth
- Exploring personal passions and strengths
These strategies are part of what Mackenzie and I weave into every StrongHER session. We want every girl to leave not just stronger, but also more resilient and empowered.
What’s New for StrongHER in 2025
We made a few exciting updates based on feedback and our experiences last year:
- New Mental Skills Focus:
We are shifting from a therapy perspective to a sports psychology approach. Girls will learn mental skills like focus, resilience, and positive self-talk. - Streamlined Sessions:
Each day will include a one-hour mental training session and a one-hour fitness workout with a short intermission to maintain energy and focus. - Age-Specific Groups:
We are now offering three groups to fit developmental stages better:- Pre-Teens (8–10 years old)
- Middle School (11–13 years old)
- High School (14–16 years old)
Every participant will also receive a StrongHER T-shirt and a certificate of completion.
2025 Session Dates and Times
- June 9–12
- June 23–26
- July 14–17
- July 21–24
Middle School and High School Sessions:
- Monday through Thursday, 10:00 AM – 12:30 PM
- Groups will alternate starting between fitness and mental training.
Pre-Teen Sessions:
- Monday through Thursday, 1:00 PM – 2:00 PM
- Combined workout and mindset training.
Registration and Pricing
- Middle School and High School Sessions: $350 (early bird pricing before May 1)
- Pre-Teen Sessions: $150 (early bird pricing before May 1)
Early bird registration ends May 1.
Space is limited, so reserve your daughter’s spot today and give her the tools to grow stronger, inside and out.
If you have any questions, Mackenzie and I would love to help. We can’t wait to help your girls grow their minds and muscles this summer!
References
The State of Girls’ Mental Health and Self-Confidence (Education Week, 2023)
Regular Exercise and Mental Health (PMC)
The Physical and Mental Benefits of Exercise for Teens (Kaiser Permanente)
Active Minds: The Impact of Exercise on Teen Mental Health (Atracare)
Exercise Benefits for Teenage and Adult Mental Health (Women’s Health Magazine)
Teens and Exercise (Mayo Clinic Health System)
