Motivation Monday – Beyoncé Knowles

Today is Motivation Monday! Let’s start off the day with a quote.

“We need to reshape our own perception of how we view ourselves. We have to step up as women and take the lead.”  – Beyoncé Knowles

Backstage At "Chime For Change: The Sound Of Change Live" Concert



Menstrual Hygiene Day – May 28th

Happy Saturday everyone! Today is Menstruation Hygiene Day!

Menstruation (starting your period) is a huge part of every girl’s life. Menstrual Hygiene day raises awareness of the challenges women and girls worldwide face due to their menstruation and highlights solutions that address these challenges, including through media work.


Learn more:



Twitter: @MHday28May

Instagram: #menstruationmatters



Menstrual Hygiene Day

Heat Safety Awareness Day!

Today is Heat Safety Awareness Day!

Extreme heat or heat wave occur when the temperature reaches extremely high levels or when the combination of heat and humidity causes the air to become oppressive.

Did You Know?

  • Air-conditioning is the number one protective factor against heat-related illness and death. During conditions of extreme heat, spend time in locations with air-conditioning such as shopping malls, public libraries, or public health sponsored heat-relief shelters in your area.
  • Although anyone at any time can suffer from heat-related illness, some people are at greater risk than others. This includes:
    • Infants and young children
    • People over the age of 65
    • People who have mental illness
    • Those who are physically ill, especially with heart disease or high blood pressure.

Check out this great infographic from the CDC to learn more about heat safety and tips on how you can stay safe:


You can find more tips here.

Why is this important to our health?

If we do not avoid extreme heat, it can be dangerous to our health. Heat-related illnesses can cause death. Remember to stay hydrated and stay safe!

Have a great weekend! 🙂


  1. CDC – Extreme Heat and Your Health
  2. CDC – Beat the Heat Infographic


Less Sitting, More Moving!

Physical inactivity increases your risk for developing coronary artery disease (most common type of heart disease). It increases the risk of stroke and other major cardiovascular (relating to the circulatory system, which consist of heart and blood vessels) risk factors, such as obesity, high blood pressure, low HDL (good) cholesterol, and diabetes. Children and adolescents should  participate in at least 60 minutes of moderate to vigorous physical activity every day. Physical activity is important because it decreases the likelihood of cardiovascular disease and increases life expectancy.

Did You Know?

  • Youth ages 11-14 spend close to 9 hours a day in front of a screen using entertainment media. Nearly 5 out of the 9 hours are spent watching television.
  • Youth ages 15-18 spend about 7 ½ hours a day in front of screen using entertainment media. Watching television accounts for nearly 4 ½ of these hours.

What Can You Do?

  • Reduce the time you spend doing activities that require you to sit, such as watching T.V., talking on the phone, playing video games, and using computer/laptop.
  • Increase physical activity – The activity can be anything that gets you moving so do something that you enjoy. It can be walking, running, riding a bike, swimming, skating, dancing, playing sports, climbing, working out, etc.
Physical Activity Pyramid
Activity Pyramid is a guide to plan for an active lifestyle, but make sure you choose activities from all levels of the pyramid.

Types of Physical Activity:

  • Cardio or aerobic activity helps strengthen your heart and lungs. It also helps manage weight.
    • Moderate-intensity cardio activity means you are working hard enough to raise your heart rate, but are still able to talk while doing the activity.
      • Examples: walking, biking, swimming and group fitness classes
    • Vigorous intensity cardio activity means you are breathing hard and fast, and your heart rate has gone up quite a bit.
      • Examples: jogging and swimming laps
  • Strength training helps to strengthen muscles and maintain lean muscle tissue.
      • Examples: lifting weights, using resistance bands, curl-ups and push-ups



  1. American Heart Association – The AHA’s Recommendations for Physical Activity in Children
  2. Making Health Easier – Screen Time vs. Lean Time
  3. WellSpan Health – Activity Pyramid
  4. MedlinePlus – Coronary Artery Disease 

Fun Fact Friday – Title IX

Did You Know?

  • Richard Nixon, the President of the United States at the time, signed Title IX of the Education Amendments of 1972 into law.
  • This federal education law gave girls and young women opportunities to participate in sports.

Title IX 2

  • Some of the benefits associated with sports are lower teenage pregnancy rates, better grades, and higher self-esteem.
  • The percentage of girls playing team sports went from about 4% to 25% after 6 years of Title IX being passed.
  • Dr. Betsey Stevenson, an economist, found that Title IX explained about 20% increase in women’s education and about 40% increase in employment for 25-to-34-year-old women.
  • Dr. Robert Kaestner, an economist, found that an increase in girls’ participation in sports (after Title IX was passed) was related to women having a 7% lower risk of obesity 20 to 25 years down the line.

Have a great weekend! 🙂



  1. The New York Times – As Girls Become Women, Sports Pay Dividends
  2. The United States Department of Justice – Overview of Title IX of the Education Amendments of 1972


Throwback Thursdays: Sara Josephine Baker

Sara Josephine Baker was a physician In New York City in the early 20th century, who worked with poor mothers and children in the immigrant communities and had a great impact on maternal and child mortality (death) rates. During this time, as many as 4,500 people, mostly infants, died every week. Baker is credited with saving over 90,000 lives. She trained mothers on how to keep their babies safe from infection, set up clean milk stations in the city that were accessible to everyone, and reformed the public school system by insisting that nurses and doctors be on hand and that healthier lunches be served.




Baker was also the first director of the city’s new Bureau of Child Hygiene. She developed programs on basic hygiene for immigrants living in slum neighborhoods and the Little Mothers Leagues, which trained young girls who were responsible for the care of their siblings (while their parents went out to work) on the basics of infant care. Baker founded the American Child Hygiene Association in 1909 and served as the president of the organization in 1917. The same year, she became the first woman to earn a doctorate in public health from the New York University and Bellevue Hospital Medical College (later the New York University School of Medicine).

Why is Dr. Baker important?

In the early 20th century, medicine was a male-dominated field. Even though Baker faced gender discrimination and obstacles, she overcame them and succeed in the work that she did. She saved many lives throughout New York City.


  1. Sara Josephine Baker – A Mighty Girl
  2. Sara Josephine Baker (1873-1945)