Scroll to Info & Navigation

BROCCOLI  | This super nutrient-packed vegetable is one powerhouse of a vegetable! Broccoli contains a strong antioxidant and anti-carcinogen that hinders the growth of prostate, cervical and breast cancer. One cup of broccoli has as much protein as a cup of rice or corn while also having half the calories. The large amounts of zinc, beta-carotene and selenium in this vegetable help strengthen immune defense. Because of broccoli’s high fiber and low sugar content, insulin can be kept at a minimum which helps fight diabetes. Broccoli holds more calcium than dairy, which helps promote healthier bones and prevents osteoporosis. The potassium, magnesium and calcium in broccoli helps regulate blood pressure. Broccoli also holds a good amount of Vitamin C, which helps relieve cold symptoms. Eat your veggies! Especially broccoli. Written by: Ari Melenciano, 21 (@ciazajira) #nutrition #health #healthyteens #eatclean #prettygirlssweat #pgs

BROCCOLI | This super nutrient-packed vegetable is one powerhouse of a vegetable! Broccoli contains a strong antioxidant and anti-carcinogen that hinders the growth of prostate, cervical and breast cancer. One cup of broccoli has as much protein as a cup of rice or corn while also having half the calories. The large amounts of zinc, beta-carotene and selenium in this vegetable help strengthen immune defense. Because of broccoli’s high fiber and low sugar content, insulin can be kept at a minimum which helps fight diabetes. Broccoli holds more calcium than dairy, which helps promote healthier bones and prevents osteoporosis. The potassium, magnesium and calcium in broccoli helps regulate blood pressure. Broccoli also holds a good amount of Vitamin C, which helps relieve cold symptoms. Eat your veggies! Especially broccoli. Written by: Ari Melenciano, 21 (@ciazajira) #nutrition #health #healthyteens #eatclean #prettygirlssweat #pgs

Without sweat, your body has a hard time cooling itself down. So while some look at the wet results of a workout to be gross and a hassle to hair, your beautiful body needs to perspire to regulate your body temperature and eliminate toxins. So get your sweat on! You can find some sweatspiration and workouts over at our youtube channel. Visit Youtube.com/PrettyGirlsSweat. #PrettyGirlsSweat #PGS #Sweatspiration #Fitspiration #fit #motivation #WeightLoss #CleanEating #healthy #body #Health #Fitspo #Sweatspo #Sweat #Exercise #Workout #Fitness #Fitspired #ToneUp #instafit #motivation #GymFlow #SweatSisterhood #SweatSisters #HealthyTeens #Black #July #SweatSorority #Basketball

Without sweat, your body has a hard time cooling itself down. So while some look at the wet results of a workout to be gross and a hassle to hair, your beautiful body needs to perspire to regulate your body temperature and eliminate toxins. So get your sweat on! You can find some sweatspiration and workouts over at our youtube channel. Visit Youtube.com/PrettyGirlsSweat. #PrettyGirlsSweat #PGS #Sweatspiration #Fitspiration #fit #motivation #WeightLoss #CleanEating #healthy #body #Health #Fitspo #Sweatspo #Sweat #Exercise #Workout #Fitness #Fitspired #ToneUp #instafit #motivation #GymFlow #SweatSisterhood #SweatSisters #HealthyTeens #Black #July #SweatSorority #Basketball

Katie Lou Samuelson, a 6-3 wing for Mater Dei High School in California, is one of the best shooters the game has seen. The Forward’s ultra-fast catch and release, coupled with her above- average height, make her very, very difficult to defend. As the No. 2 female high school basketball player in the US, the senior is being heavily recruited by the top programs in the country. Go Katie! #MaterDei #KatieLouSamuelson #PrettyGirlsSweat #PGS #Sweatspiration #Fitspiration #fit #motivation #WeightLoss #CleanEating #healthy #body #Health #Fitspo #Sweatspo #Sweat #Exercise #Workout #Fitness #Fitspired #ToneUp #instafit #motivation #GymFlow #SweatSisterhood #SweatSisters #HealthyTeens #Black #July #SweatSorority #Basketball

Katie Lou Samuelson, a 6-3 wing for Mater Dei High School in California, is one of the best shooters the game has seen. The Forward’s ultra-fast catch and release, coupled with her above- average height, make her very, very difficult to defend. As the No. 2 female high school basketball player in the US, the senior is being heavily recruited by the top programs in the country. Go Katie! #MaterDei #KatieLouSamuelson #PrettyGirlsSweat #PGS #Sweatspiration #Fitspiration #fit #motivation #WeightLoss #CleanEating #healthy #body #Health #Fitspo #Sweatspo #Sweat #Exercise #Workout #Fitness #Fitspired #ToneUp #instafit #motivation #GymFlow #SweatSisterhood #SweatSisters #HealthyTeens #Black #July #SweatSorority #Basketball

SNACK ATTACK | Check out this “Just like Mike” inspired veggie plate made out of carrots and olives! Carrots are great for your eyesight, skin and gums. Black olives have a great amount of fiber and iron which help both your digestive and circulatory system. Healthy food isn’t only great for you, its fun too! Written By: Howard University PGS Ambassador Valerie (@ayitixcherie ) #prettygirlssweat #nutrition #fitness #carrots #snacks #food #summer #july #healthyteens #hu18 #hu17 #hu16 #hu15 #howarduniversity #pgs #fitspo #cleaneating #fun #summer

SNACK ATTACK | Check out this “Just like Mike” inspired veggie plate made out of carrots and olives! Carrots are great for your eyesight, skin and gums. Black olives have a great amount of fiber and iron which help both your digestive and circulatory system. Healthy food isn’t only great for you, its fun too! Written By: Howard University PGS Ambassador Valerie (@ayitixcherie ) #prettygirlssweat #nutrition #fitness #carrots #snacks #food #summer #july #healthyteens #hu18 #hu17 #hu16 #hu15 #howarduniversity #pgs #fitspo #cleaneating #fun #summer

All carbs are NOT created equal! There are COMPLEX carbs (the GOOD ones): whole grains, vegetables, fruits and beans; and there are SIMPLE carbs (the BAD ones): refined pasta, white rice and sugary junk food. Stick to complex carbs for energy and avoid simple carbs (as much as possible) because they are shamelessly filled with empty calories. It’s that easy! Just remember: COMPLEX GOOD, simple bad. Now eat your carbs! #nutrition #PrettyGirlsSweat #PGS #Sweatspiration #Fitspiration #fit #motivation #WeightLoss #CleanEating #healthy #body #Health #Fitspo #Sweatspo #Sweat #Exercise #Workout #Fitness #Fitspired #ToneUp #instafit #motivation #GymFlow #SweatSisterhood #SweatSisters #HealthyTeens #Black #July #SweatSorority

All carbs are NOT created equal! There are COMPLEX carbs (the GOOD ones): whole grains, vegetables, fruits and beans; and there are SIMPLE carbs (the BAD ones): refined pasta, white rice and sugary junk food. Stick to complex carbs for energy and avoid simple carbs (as much as possible) because they are shamelessly filled with empty calories. It’s that easy! Just remember: COMPLEX GOOD, simple bad. Now eat your carbs! #nutrition #PrettyGirlsSweat #PGS #Sweatspiration #Fitspiration #fit #motivation #WeightLoss #CleanEating #healthy #body #Health #Fitspo #Sweatspo #Sweat #Exercise #Workout #Fitness #Fitspired #ToneUp #instafit #motivation #GymFlow #SweatSisterhood #SweatSisters #HealthyTeens #Black #July #SweatSorority

SUPERPOWER SUNDAY | Lindsay Marie Whalen (@lindsaywhalen) is an Olympic gold medalist, 2 time WNBA Champion and 3 time WNBA all star. Born in Hutchinson, Minnesota, Whalen’s WNBA career started back in 2004 when she was selected in the first round of the WNBA Draft to the Connecticut Sun. She eventually was traded to the Minnesota Lynx back in 2010 and helped lead them to a WNBA Championships in 2011. In 2013, Whalen joined Becky Hammon as being the  second player in WNBA history to record 4,000 points, 1,500 assists, and 1,000 rebounds in her career. Holding countless awards and acclamation’s for her skills not simply as a player but as a leader as well, Whalen continues to demonstrate what a veteran WNBA player looks like. Salute to you Ms. Whalen! #PGS #PrettyGirlsSweat #LindsayWhalen #Minnesota  #Ladyhoopers #Minnesotalynx #sweatspiration #fitspiration #PGSTempleU | Written by: PGS Temple University Ambassador Zamara Amankwah (@_zasa_)

SUPERPOWER SUNDAY | Lindsay Marie Whalen (@lindsaywhalen) is an Olympic gold medalist, 2 time WNBA Champion and 3 time WNBA all star. Born in Hutchinson, Minnesota, Whalen’s WNBA career started back in 2004 when she was selected in the first round of the WNBA Draft to the Connecticut Sun. She eventually was traded to the Minnesota Lynx back in 2010 and helped lead them to a WNBA Championships in 2011. In 2013, Whalen joined Becky Hammon as being the second player in WNBA history to record 4,000 points, 1,500 assists, and 1,000 rebounds in her career. Holding countless awards and acclamation’s for her skills not simply as a player but as a leader as well, Whalen continues to demonstrate what a veteran WNBA player looks like. Salute to you Ms. Whalen! #PGS #PrettyGirlsSweat #LindsayWhalen #Minnesota #Ladyhoopers #Minnesotalynx #sweatspiration #fitspiration #PGSTempleU | Written by: PGS Temple University Ambassador Zamara Amankwah (@_zasa_)

We all love pizza! Why not have a gluten free homemade one? A Zucchini Pizza Crust is an easy, fun and healthy snack to make for pizza lovers.

INGREDIENTS:
4 cups unpeeled and grated frozen zucchini
Kosher salt
4 eggs
½ cup gluten free multipurpose flour
Olive oil
Gluten free cornmeal

DIRECTIONS:
Line a colander with a tea towel. Place zucchini in lined colander and salt generously; allow zucchini to thaw completely. Preheat oven to 425 degrees. Gather ends of the tea towel and twist to squeeze remaining water from thawed zucchini. Fluff the zucchini with a fork. In a large bowl, beat the eggs. Mix in the zucchini and gluten free flour. Add additional flour if necessary to create a mixture similar to thick oatmeal in consistency. Lightly spread olive oil over the bases of two 9-inch springform pans. Sprinkle with cornmeal. Split the dough between the two pans and spread it across each pan with a spatula. Bake for 20 minutes or until the crust turns puffy and golden. Remove from oven and reduce heat to 350 degrees.
Add preferred toppings.( veggies). Bake an additional 5-15 minutes (long enough until cheese is melted or toppings are done). Lastly, Enjoy! #Nutrition #Pizza #ZuchinniPizza #HealthySnack #GlutenFree #Sweatspiration #PrettyGirlsSweat #PGS #Sweat #SweatSession #Strength #StayFit #Toning #Exercise #Health #Instafit #Body #WeightLoss #Workout #HealthlyLiving #MotivationMonday #Motivation #Fitness #Fitspiration #Inspiration #HU #QT9 #Ogre15 #Onyx9 #Onyx10 I Written by: Hampton University PGS Ambassador Shanice (@love_shanice07)

We all love pizza! Why not have a gluten free homemade one? A Zucchini Pizza Crust is an easy, fun and healthy snack to make for pizza lovers.

INGREDIENTS:
4 cups unpeeled and grated frozen zucchini
Kosher salt
4 eggs
½ cup gluten free multipurpose flour
Olive oil
Gluten free cornmeal

DIRECTIONS:
Line a colander with a tea towel. Place zucchini in lined colander and salt generously; allow zucchini to thaw completely. Preheat oven to 425 degrees. Gather ends of the tea towel and twist to squeeze remaining water from thawed zucchini. Fluff the zucchini with a fork. In a large bowl, beat the eggs. Mix in the zucchini and gluten free flour. Add additional flour if necessary to create a mixture similar to thick oatmeal in consistency. Lightly spread olive oil over the bases of two 9-inch springform pans. Sprinkle with cornmeal. Split the dough between the two pans and spread it across each pan with a spatula. Bake for 20 minutes or until the crust turns puffy and golden. Remove from oven and reduce heat to 350 degrees.
Add preferred toppings.( veggies). Bake an additional 5-15 minutes (long enough until cheese is melted or toppings are done). Lastly, Enjoy! #Nutrition #Pizza #ZuchinniPizza #HealthySnack #GlutenFree #Sweatspiration #PrettyGirlsSweat #PGS #Sweat #SweatSession #Strength #StayFit #Toning #Exercise #Health #Instafit #Body #WeightLoss #Workout #HealthlyLiving #MotivationMonday #Motivation #Fitness #Fitspiration #Inspiration #HU #QT9 #Ogre15 #Onyx9 #Onyx10 I Written by: Hampton University PGS Ambassador Shanice (@love_shanice07)

This happened in 2 weeks! We are beyond amazed and humbled by all of your support. Together we can all make a difference and motivate #TeenGirls to live active lifestyles. Thank you for helping us prove that fitness is fun! Want to join the movement? Show your support by taking our pledge at TeenDiariesFoundation.Org. Each new pledge brings us one step closer to reaching a total 1 million supporters of the Teen Diaries Foundation. So will you join us? #PrettyGirlsSweat #PGS #Sweatspiration #Fitspiration #fit #motivation #WeightLoss #CleanEating #healthy #body #Health #Fitspo #Sweatspo #Sweat #Exercise #Workout #Fitness #Fitspired #ToneUp #instafit #motivation #GymFlow #SweatSisterhood #SweatSisters #HealthyTeens #WhatIsPretty #Black #July

This happened in 2 weeks! We are beyond amazed and humbled by all of your support. Together we can all make a difference and motivate #TeenGirls to live active lifestyles. Thank you for helping us prove that fitness is fun! Want to join the movement? Show your support by taking our pledge at TeenDiariesFoundation.Org. Each new pledge brings us one step closer to reaching a total 1 million supporters of the Teen Diaries Foundation. So will you join us? #PrettyGirlsSweat #PGS #Sweatspiration #Fitspiration #fit #motivation #WeightLoss #CleanEating #healthy #body #Health #Fitspo #Sweatspo #Sweat #Exercise #Workout #Fitness #Fitspired #ToneUp #instafit #motivation #GymFlow #SweatSisterhood #SweatSisters #HealthyTeens #WhatIsPretty #Black #July

THROWBACK THURSDAY | In the 2010 film “Just Wright”, media mogul @QueenLatifah showed her love for basketball while playing the role of a physical therapist. The daytime talk show host, actress, rapper, singer and business woman supports the sport by attending NBA games. She was spotted at a LA Clippers and Houston Rockets game this past season. #PrettyGirlsSweat #PGS #Basketball #QueenLatifah #SweatSession #Strength #StayFit  #Stretch #Toning #Exercise #Health #Instafit #Body  #WeightLoss #Workout #HealthlyLiving #Fitness #Fitspiration #Inspiration #HU #QT9 #Ogre15 #Ogre16 #Onyx10 | Written by: Hampton University PGS Ambassador Hollie (@Spolliehots)

THROWBACK THURSDAY | In the 2010 film “Just Wright”, media mogul @QueenLatifah showed her love for basketball while playing the role of a physical therapist. The daytime talk show host, actress, rapper, singer and business woman supports the sport by attending NBA games. She was spotted at a LA Clippers and Houston Rockets game this past season. #PrettyGirlsSweat #PGS #Basketball #QueenLatifah #SweatSession #Strength #StayFit #Stretch #Toning #Exercise #Health #Instafit #Body #WeightLoss #Workout #HealthlyLiving #Fitness #Fitspiration #Inspiration #HU #QT9 #Ogre15 #Ogre16 #Onyx10 | Written by: Hampton University PGS Ambassador Hollie (@Spolliehots)

THINK THURSDAY | Donuts! We all know they’re unhealthy, being high in sugars, saturated fats and calories. But did you know that the same amount of sugar, some times 6 times the amount of sugar, can be found in foods we wouldn’t have even questioned? The food industry is great at sneaking in loads of sugar into what should be considered, “healthy,” under multiple different names. Luckily, there are ways to avoid this. When it comes to sweetened iced tea, make your own! For naturally sweeter tea, just buy fruity teas and watch how much sugar or honey you add to it. When it comes to fruits, always buy fresh fruits. The syrups they soak them in to preserve them are almost literally pure sugar and water. When it comes to granola bars, always read the back. Most granola bars are incredibly high in sugar. Making your own can be a breeze or just find something different to snack on, like a pack of raw peanuts. As for yogurts, don’t buy a yogurt that already has fruit inside if you’re trying to avoid foods with high sugars. It is best to chop up your own fresh fruit and add it in. Manufactured smoothies, like Naked, are almost always high in sugars. When it comes to smoothies, it is usually best just to make your own and add fruits like bananas, which are naturally high in natural sugars, to make the drink sweeter. Written by: Ari Melenciano, 21 (@ciazajira) #healthy #thinkthursday #prettygirlssweat #sugar #eatfresh #nutrition

THINK THURSDAY | Donuts! We all know they’re unhealthy, being high in sugars, saturated fats and calories. But did you know that the same amount of sugar, some times 6 times the amount of sugar, can be found in foods we wouldn’t have even questioned? The food industry is great at sneaking in loads of sugar into what should be considered, “healthy,” under multiple different names. Luckily, there are ways to avoid this. When it comes to sweetened iced tea, make your own! For naturally sweeter tea, just buy fruity teas and watch how much sugar or honey you add to it. When it comes to fruits, always buy fresh fruits. The syrups they soak them in to preserve them are almost literally pure sugar and water. When it comes to granola bars, always read the back. Most granola bars are incredibly high in sugar. Making your own can be a breeze or just find something different to snack on, like a pack of raw peanuts. As for yogurts, don’t buy a yogurt that already has fruit inside if you’re trying to avoid foods with high sugars. It is best to chop up your own fresh fruit and add it in. Manufactured smoothies, like Naked, are almost always high in sugars. When it comes to smoothies, it is usually best just to make your own and add fruits like bananas, which are naturally high in natural sugars, to make the drink sweeter. Written by: Ari Melenciano, 21 (@ciazajira) #healthy #thinkthursday #prettygirlssweat #sugar #eatfresh #nutrition

MARK YOUR CALENDARS | @PrettyGirlsSweat is coming to Atlanta, GA on Saturday, September 27th, 2014 for a fun and free sweat session for teen girls! Before we announce which surprise celebrity guests will be joining us to celebrate the 3rd year anniversary of the launch of the Pretty Girls Sweat movement, please join our mailing list at TeenDiariesFoundation.org for event registration details and if you are a basketball coach, director of a non-profit for teen girls, WNBA representative, female college student or a high school teacher in the Atlanta area and would like to be involved, email us pgs@TeenDiaries.net. 
#PrettyGirlsSweat #PGS #Sweatspiration #Fitspiration #fit #motivation #WeightLoss #CleanEating #healthy #body #Health #Fitspo #Sweatspo #Sweat #Exercise #Workout #Fitness #Fitspired #ToneUp #instafit #motivation #GymFlow #SweatSisterhood #SweatSisters #HealthyTeens #Black #July #SweatSorority #Basketball #ATLANTA

MARK YOUR CALENDARS | @PrettyGirlsSweat is coming to Atlanta, GA on Saturday, September 27th, 2014 for a fun and free sweat session for teen girls! Before we announce which surprise celebrity guests will be joining us to celebrate the 3rd year anniversary of the launch of the Pretty Girls Sweat movement, please join our mailing list at TeenDiariesFoundation.org for event registration details and if you are a basketball coach, director of a non-profit for teen girls, WNBA representative, female college student or a high school teacher in the Atlanta area and would like to be involved, email us pgs@TeenDiaries.net.
#PrettyGirlsSweat #PGS #Sweatspiration #Fitspiration #fit #motivation #WeightLoss #CleanEating #healthy #body #Health #Fitspo #Sweatspo #Sweat #Exercise #Workout #Fitness #Fitspired #ToneUp #instafit #motivation #GymFlow #SweatSisterhood #SweatSisters #HealthyTeens #Black #July #SweatSorority #Basketball #ATLANTA

LET’S CONVENTION!@Teen_Diaries and @prettygirlssweat founder @aeshiadevorebranch has been invited to speak at the 53rd national @GirlScouts Convention in Salt Lake City, Utah! On Saturday, October 18th she will host a super fun @PrettyGirlsSweat routine! Head over to TeenDiaries.net to get all the details! We are so proud of you Aeshia! You go girl! Written By: Ashley-Cree (@StarXree), 21 #PrettyGirlsSweat #Sweat #Fitness #Cardio #Health #Active #Workout #TeenDiaries #GirlScouts #PGS #TD #AeshiaDeVoreBranch

NATIVE NUTRITION | This summer I had the pleasure of being an intern at The Native American Women’s Health Education Resource Center. I discovered from the Natives that the popular fruit among their culture is Chokecherry. An interesting fact about Chokecherry is that in the past, Native people and settlers used chokecherry bark and roots to make sedatives, appetite stimulants and medicinal teas for treating coughs, tuberculosis, malaria, stomachaches and intestinal worms. Although the fruit is not used for these reasons presently, it is still widely consumed today and can be a great addition to ice cream, fruit salads, juices, cakes, baby foods, and pies. #Nutrition #Chokecherry #Fruit #HealthySnack #Sweatspiration #PrettyGirlsSweat #PGS #Sweat #SweatSession #Strength #StayFit #Toning #Exercise #Health #Instafit #Body #WeightLoss #Workout #HealthlyLiving #MotivationMonday #Motivation #Fitness #Fitspiration #Inspiration #HU #QT9 #Ogre15 #Onyx9 #Onyx10 I Written by: Hampton University PGS Ambassador Shanice (@love_shanice07)

NATIVE NUTRITION | This summer I had the pleasure of being an intern at The Native American Women’s Health Education Resource Center. I discovered from the Natives that the popular fruit among their culture is Chokecherry. An interesting fact about Chokecherry is that in the past, Native people and settlers used chokecherry bark and roots to make sedatives, appetite stimulants and medicinal teas for treating coughs, tuberculosis, malaria, stomachaches and intestinal worms. Although the fruit is not used for these reasons presently, it is still widely consumed today and can be a great addition to ice cream, fruit salads, juices, cakes, baby foods, and pies. #Nutrition #Chokecherry #Fruit #HealthySnack #Sweatspiration #PrettyGirlsSweat #PGS #Sweat #SweatSession #Strength #StayFit #Toning #Exercise #Health #Instafit #Body #WeightLoss #Workout #HealthlyLiving #MotivationMonday #Motivation #Fitness #Fitspiration #Inspiration #HU #QT9 #Ogre15 #Onyx9 #Onyx10 I Written by: Hampton University PGS Ambassador Shanice (@love_shanice07)

WORKOUT WEDNESDAY | Basketball can be a fun sport to interact with family and friends especially when everyone knows how to play. Want to sharpen your skills on the court? Or want to learn the basics? This basketball drill routine will improve your game! #PrettyGirlsSweat #PGS #Basketball #Drills #SweatSession #Strength #StayFit  #Stretch #Toning #Exercise #Health #Instafit #Body  #WeightLoss #Workout #HealthlyLiving #Fitness #Fitspiration #Inspiration #HU #QT9 #Ogre15 #Ogre16 #Onyx10 | Written by: Hampton University PGS Ambassador Hollie (@Spolliehots)

WORKOUT WEDNESDAY | Basketball can be a fun sport to interact with family and friends especially when everyone knows how to play. Want to sharpen your skills on the court? Or want to learn the basics? This basketball drill routine will improve your game! #PrettyGirlsSweat #PGS #Basketball #Drills #SweatSession #Strength #StayFit #Stretch #Toning #Exercise #Health #Instafit #Body #WeightLoss #Workout #HealthlyLiving #Fitness #Fitspiration #Inspiration #HU #QT9 #Ogre15 #Ogre16 #Onyx10 | Written by: Hampton University PGS Ambassador Hollie (@Spolliehots)

PRETTY GIRLS SWEAT takes another step forward in its mission to end childhood obesity at the 2014 BET Experience this past June. We’d like to thank all who participated and showed support! A special thanks goes out to @MsJeanetteJenkins, @AngelaSimmons, @JasmineVillegas and the entire BET family! Be sure to get up, get out and work those muscles! Why? Because PRETTY GIRLS SWEAT! Head over to TeenDiariesFoundation.org and take action by signing the pledge and making a donation. Together we can make a difference! Written by: Ashley-Cree (@StarXree), 21 #BET #BETExperience #PrettyGirlsSweat #TeenDiaries