0:00

Did you know that parents rank financial literacy

0:02

as the number one most difficult life skill

0:04

to teach? Meet Greenlight, the

0:06

debit card and money app for

0:09

families. With Greenlight, you send instant

0:11

money transfers, set up chores, automate

0:13

allowance, and keep an eye on

0:15

your kids' spending with real-time notifications.

0:17

Kids learn to earn, save, spend

0:20

wisely, and invest. And parents can

0:22

rest easy knowing their kids are

0:24

learning about money with guardrails in

0:26

place. Get your first month free

0:29

at greenlight.com/rebelgirls. Hi, Rebels! We

0:31

have something exciting to share with

0:34

you. Rebelgirls has partnered with Nike

0:36

and psychology professor Dr. Philippa Diedrichs

0:38

to bring you more stories in

0:40

our Growing Up Powerful series. These

0:43

episodes are all about being active,

0:45

appreciating your body, and finding the

0:47

most confident you. And

0:49

just so you know, some of these themes

0:52

may be mature for our younger Rebels. We

0:54

encourage listening with your grown-up. We

0:56

hope you enjoy. And now, on

0:58

with the show. Woohoo!

1:05

Welcome to Growing Up Powerful

1:08

with Rebelgirls. I'm Justine.

1:10

And I'm Asha. And we're two best

1:12

friends trying to figure out this thing

1:15

called life. Yep. Which

1:18

kind of looks like laying face down on

1:21

the grass at the moment. Hey,

1:24

what's up? I can't.

1:27

I'm done. Asha, what's

1:29

going on? Do you want to

1:31

do the 200 meter event? Or do you

1:33

need to sit this one out? I think

1:35

I need to sit it out. Okay.

1:39

Just find a shady spot and make sure

1:41

to drink some water. Ugh,

1:44

she hates me. What

1:46

are you talking about? You're

1:48

right. I hate myself and my body

1:51

right now. Hang on. I

1:53

thought we were going to appreciate our bodies

1:55

and ease up on the negative talk. Yeah,

1:58

I'm trying. too, but

2:01

my period cramps are so bad. The

2:03

only thing that feels good is laying

2:06

here. Yeah, I

2:08

know that feeling. It's like each

2:11

month I forget how yucky I'm

2:13

gonna feel and then surprise! Totally.

2:17

Am I just being dramatic?

2:20

I don't know if I'm supposed to push

2:22

through or if my body is literally going

2:24

to break in half. I don't know

2:26

either. Hey girls. Hey

2:29

Dr. D-Drix. No

2:31

offense, but I hope she's not going to tell me

2:33

to appreciate my body right now. Do you

2:36

mind if I sit here a moment? Sure. Ah, that

2:41

feels better. I was supposed to put

2:43

my favorite sneakers on and walk home, but I

2:46

just need to cool off first. This sun is

2:48

exhausting. Wait, the

2:50

sun can make you tired? Yeah sure,

2:52

especially if you haven't had enough

2:54

water or electrolytes. Sometimes I

2:56

even get bad cramps too just from

2:59

being dehydrated. Really? Yeah, but it's alright.

3:01

That's why I'm taking a little break

3:03

before I head home. How are you both doing?

3:06

Wow. Now that you mention it.

3:08

Okay, I know Justine's gonna say

3:10

it if I don't, so I

3:13

was just complaining about having

3:16

really bad period cramps. Mm-hmm.

3:18

But maybe they're

3:20

dehydration cramps? Either

3:23

way, I just feel ugh. Oh

3:25

dear, that sounds rough. Every month I

3:27

have at least one day where I

3:29

feel this way. I don't feel like

3:32

running or moving. All I want to

3:34

do is sleep. Well you know what?

3:36

I'm so glad that you're taking the time to

3:38

listen to your body and slow down. Right? But

3:42

I mean, is that what we're supposed

3:44

to do? Like do I

3:46

just have to spend one day every month

3:48

doing nothing? Well hopefully this

3:50

won't be forever, but truly no matter

3:52

what's bothering you, the most important thing

3:54

you can do is to respect, connect

3:56

and listen to your body. Um... Um,

4:00

how do we do that? Well, one

4:02

of the tools I like to use is

4:04

called three-step sense check. Three-step

4:07

what? That sounds like a dance

4:10

move. I know what you

4:12

mean, but it's actually a simple mindfulness technique

4:14

that starts with taking three deep breaths. Do

4:16

you wanna try it with me? Sure. Yeah.

4:19

Okay, so let's begin by taking

4:21

a deep breath in. Phew.

4:26

Very good. And now,

4:28

exhale. And

4:32

breathe in. And

4:36

exhale. Great.

4:38

One last time. Breathe in.

4:43

And exhale. Can't

4:50

get enough of Rebel Girls? Well, luckily, the Rebel

4:53

Girls app is now completely free. That's

4:55

right. You can listen to

4:57

the entire list. Listen to the entire

5:00

library of goodnight stories for Rebel Girls

5:02

ad-free. Plus, check out the

5:04

app's cool features, like activities, trivia, custom

5:06

playlists, and more. All

5:08

parent-trusted and kid-safe. Find

5:11

out more at rebelgirls.com/audio and download

5:13

the Rebel Girls app today. Thanks

5:16

for listening. You

5:24

probably think you know fairy tales.

5:26

Cinderella, Little Red Riding Hood. You

5:29

probably think that they're cute and

5:31

boring. But the

5:34

real stories aren't cute and

5:36

boring at all. The

5:38

Grimm fairy tales were weird and

5:40

sometimes gross and often scary.

5:43

And in the podcast Grimm, Grimmer,

5:46

Grimist, you can listen along with a

5:48

group of other kids as I tell them

5:50

those tales. The episodes are

5:52

sometimes grim, sometimes grimmer,

5:55

and sometimes grim-ist. But

5:58

no matter how creepy it gets, We'll

6:00

always have a great time guessing what'll

6:02

happen next, cracking jokes, and discussing what

6:04

these tales mean to us. You

6:07

can listen to Grim, Grimmer, Grimist

6:10

now, wherever you get your podcasts.

6:13

And be sure to follow the show so

6:15

you don't miss new episodes. Nice.

6:28

So now we're going to move on to step two. What

6:32

I want you to do now is to

6:34

scan your body from head to toe. So

6:36

starting right at the top of your head, I

6:39

want you to slowly work your way

6:42

down, noticing how does your face feel,

6:45

your cheeks, your

6:47

jaw. What about

6:49

your shoulders? What

6:51

about your arms? And

6:54

move down all the way to the tips of

6:56

your fingers. And then

6:58

I want you to keep doing this all the

7:00

way down your body, each body part, to the

7:02

tips of your toes. And

7:05

while you're doing that, I want you to have

7:07

a think about how it's feeling. How's

7:11

your body feeling right now? Is

7:13

it feeling tired? Maybe

7:15

it's energized. So

7:18

just take a moment to notice how your body

7:20

is feeling. Hmm, definitely

7:22

tired. A

7:24

little sore. Hmm, great.

7:27

That's really good listening to your body.

7:29

So now we're going to move on to step three. What

7:33

I want you to do is have a think about

7:35

what you can do right now to make your body

7:37

feel a little bit more comfortable. So

7:41

it might be like stretching. I'm going to stretch

7:43

my neck now. Or even taking a

7:45

sip of water. OK,

7:49

actually, stretching feels really

7:51

good. Like those twisty

7:54

stretches where it feels like I'm wringing

7:56

out my body like a sponge. Ooh,

7:59

yeah. I love that one.

8:02

Also, sometimes if I just

8:04

give myself a little hand massage, the

8:07

whole world feels better. And

8:09

water. I feel like

8:11

I could drink a giant bottle of water right now.

8:14

Yeah, it sounds like you're definitely thirsty and it's

8:16

really good that you're listening to what your body

8:18

needs. Yeah. Can

8:21

I ask you another question about

8:23

this listening to our body thing?

8:25

Yeah, of course, go ahead. OK,

8:27

so let's say you're running or

8:30

doing any sport, really, and you

8:32

feel really gross. How

8:34

do you know when to push through

8:37

and when to back off? Yeah,

8:39

it's a great question. This is something that I used

8:41

to really struggle with too. And one

8:43

thing that I found that works really well for me

8:45

that might work well for you too is

8:47

to take a moment and think about how

8:50

you might feel after you do the activity.

8:53

Do you think you'll feel better? Or will you

8:55

feel worse physically and mentally if you push yourself?

8:58

Because sometimes it can be hard to get

9:00

going with movement or sport. But

9:02

what we find is that we often end

9:05

up feeling better once we've done it. We

9:07

feel more energized. We feel happy because

9:09

we've moved our bodies and had those endorphins.

9:12

But other times what might happen is

9:14

that we might even feel more tired.

9:16

Well, actually, we might injure ourselves if

9:18

we push ourselves too hard. So

9:20

what we really need to do is practice listening

9:22

to our bodies. And the more

9:24

that we practice this, the easier it's going

9:26

to get to notice how your body's feeling,

9:29

to notice what it needs, and to give

9:31

it what it needs. OK. I

9:33

love this idea of listening to our bodies.

9:36

But can you tell us how

9:38

it works? Like, what

9:40

are some ways our bodies talk to

9:42

us? Yeah. Our bodies

9:44

are really smart and intelligent. And they're

9:47

really complex. They've got all

9:49

of these amazing systems that are working hard

9:51

for us right now. And

9:53

what we can do is pay attention to

9:56

the sensations in our bodies. So sensations might

9:58

be things like pain. or

10:00

pleasure, what hurts, what

10:02

feels good. Can also be

10:05

hunger signals or tiredness, so you might

10:07

notice that your eyes get a bit scratchy

10:09

and itchy when you're tired, or you just feel

10:11

a bit flat or you can't concentrate.

10:14

The other really cool thing is, have you heard

10:16

of gut feelings? Yeah. We can

10:18

pay attention to those too, because it's another way that

10:21

our bodies are speaking to us. So

10:23

for example, if you're feeling a bit nervous

10:25

or worried about something, you might notice some

10:27

tension or tightness in your stomach. Equally,

10:30

when we get excited or we really

10:32

like someone, we might get butterflies of excitement

10:34

in our stomach. And that can be a

10:36

sign of something that's exciting and fun. These

10:39

bodily signals and gut feelings are what

10:41

our body is trying to tell us

10:43

that we might need. And

10:45

it's also sometimes the way that our

10:47

bodies communicate what we're feeling in any

10:49

given moment. Ooh, I like that. It's

10:52

pretty cool, huh? And are

10:54

there maybe ways we can practice

10:56

listening to our bodies more? Yeah,

10:58

absolutely. So we just learned the

11:00

three-step sense check. And

11:02

that's something that you can do any

11:04

given moment wherever you are and whatever

11:06

you're doing. The other thing that

11:08

you might wanna do is keep a journal. And you can

11:11

do this in a notebook or even in the notes app

11:13

on your phone, is to start

11:15

writing down how your body's feeling. So that might

11:17

be when you do the three-step sense check, or it

11:19

might be just when you start to notice some of

11:21

those gut feelings and sensations that I talked to you

11:23

about. Write it down, and then

11:26

you can start to see over time, there

11:28

might be certain patterns or different feelings that

11:30

emerge. So remember, try and

11:32

notice your body's sensations, your

11:35

emotions and your mood, and

11:37

what your gut feelings are and how

11:39

your body's responding in any given moment.

11:42

Hmm. All

11:45

right, girls, let's head back to the locker room.

11:47

Nice workout there today. All

11:50

right, girls, see you next time. Bye.

11:53

Thank you. Hey, Asha. Are

11:56

you feeling any better? Sorta.

11:58

Well, please. Do what you need to do. Our bodies

12:01

give us science for a reason. Yeah,

12:04

I guess I'm just learning that. Um,

12:08

doesn't sound like she hates you

12:10

at all. Yeah,

12:13

I guess I wasn't listening to a

12:16

lot of things. Well, listen to this.

12:19

Rebels, we're so grateful you tuned

12:21

into our podcast. Oh

12:23

yeah, is this our last episode? It is

12:25

for now. Well, thank you

12:27

so much. It's not always easy

12:29

talking about this body stuff, but

12:31

it's much more fun when we

12:33

get to do it with you. Definitely.

12:37

So please keep tuning in to yourselves. Yes,

12:40

whether it's making a body talk

12:42

free zone, or three step sense

12:44

check, or blasting your favorite song

12:46

and dancing your heart out. Until

12:49

next time, keep aiming high,

12:51

keep dreaming big, and

12:53

stay rebel. What

13:00

a great story. If you

13:02

like what you heard, you can listen

13:04

to more like this on our new podcast,

13:07

Rebel Girls Growing Up Powerful. In

13:09

this series, we'll answer your questions,

13:11

share wisdom from experts, and celebrate

13:13

the messiness of growing up. From

13:16

navigating friendships and reducing anxiety, to

13:18

busting period myths, to teaching you

13:21

how to manage your money, we'll

13:23

share some pretty great tips for handling

13:25

anything growing up might throw at you.

13:28

You can listen to Rebel Girls Growing

13:30

Up Powerful on Apple, Spotify, YouTube, or

13:32

wherever you get your podcasts. Thanks

13:35

for listening and stay rebel. And

13:54

must break the curse before the full moon. Listen to

13:56

The Boar Night wherever you get your podcasts, or

13:59

learn more at Foolin' Science. scholar.com