1. press the text buttons below to navigate! what is the you can do it! program? you can do it! is a program based on the SmallSteps4Life initiative for the london 2012 olympics. it aims to get teenagers to participate in challenges to improve their lifestyle – through diet, exercise and relaxation. Hansen Ong N1 find more information Visit the GetSet London 2012 Website for interesting facts and details about the Olympics this year! (ages 14-16) Visit the Small Steps 4 Life Initiative Website to participate in fun online games and to have a look at some suggested challenges! (ages 9-16) whos involved? The SmallSteps4Life initiative encompasses three main groups of people: teachers and supporters secondary school students primary school students the you can do it! program is a great opportunity to see how much you can make a difference to your own lifestyle by just making some very simple changes and changing some aspects of your lifestyle! you wont regret it, and remember: you can do it!

2. chosen olympic value why eating healthy? why getting active? why feeling good? this year, i believe the you can do it! program promotes the olympic value of excellence. all of our challenges are about you being feeling the best, and being in the best shape – so you have the confidence and potential to achieve something better! how does eating healthy make you excellent? by improving your meals and making sure you eat all the components of a balanced diet, youre basically allowing yourself to be in the best condition to compete and participate in normal activities by fighting off illnesses and providing your body with all the nutrients that it needs! how does getting active make you excellent? you need to keep exercising and get active to keep yourself fit physically – itll not only improve your health, but also improve your ability to perform in sports and activities. youll feel great afterwards! how does feeling good make you excellent? you need to be in the best condition to participate in these challenges. whether that be how awake you are, how confident you are in your abilities or how happy you are feeling, they all contribute to how you perform – so make sure you feel good! Hansen Ong N1

3. from the information we collected from you, your favourite type of food was cereals and grains. also, many of you feel that you are not eating suitable portions for your meals and would like to eat more, and increase your portion sizes. surprisingly, many of you dont eat the most important meal of the day – breakfast! here are some challenges for things you could do for a better and healthier diet! more more more! (healthy, of course) collaborate with friends and family to make sure youre eating enough. for most of you, thats more! target five everyday, target yourself to eat the recommended five portions of fruit and vegetables every day. this is very important for balanced daily meals and nutrition! brekkie break no time to eat in the morning? try making a healthy, cereal and grain based breakfast the night before that is quick to eat and portable. breakfast is the most important meal – as it keeps you energised and running for the rest of the day! what do you want? possible challenges eat breakfast?suitable portions? what change? Hansen Ong N1

4. possible challenges based on information collected from our questionnaire – we found out that most of you were willing to participate in a new activity! we also found out that the most popular type of sport as a new option was leisure athletics (including cycling, and hiking), and the majority of you wanted to participate in Getting Active with friends. what do you want? because you wanted to participate in leisure athletics with friends, here are some suggestions of challenges. weekend cycling try cycling with friends during weekends. its a great way to socialise and have fun and get active. there are many great places to do this in Hong Kong, including Tai Po – where you can also have a barbeque afterwards! group hiking there are many beautiful scenic hiking routes in Hong Kong – try new things and experience nature with friends while keeping fit! sports day once a month, you could organise a day where you can meet up with friends at a sports center to participate in different activities, such as swimming, or tennis! willing to?which activity? who with? Hansen Ong N1

5. possible challenges based on your feedback, here are some suggestions of challenges you could do. sleep deep tired of waking up exhausted in the morning? Make sure you get at least 8 hours of sleep to wake up refreshed! relax time on the weekend, make sure you have a few hours to yourself in which you can surf the web, or do something else that you enjoy and forget your stress. always remember not to stare at screens for too long though! study break studying continuously? remember to give yourself a break every few hours or so – its beneficial to memory and will also stop you worrying so much! what do you want? many of you are getting the recommended amount of sleep every night – but almost half of you are not. You also told us that mostly, your favourite activity to take part in your free time is using the internet! favourite activity? hours of sleep? Hansen Ong N1