The secret? The smart start young! Even with all the technological distractions these days it’s imperative that you begin to instill healthy habits in your child or teen’s regular routine. You teach a child that they have to brush their teeth whether they like it or not from a young age, and sure enough, because they know its important to their health, they do it the rest of their life. Now if we only did that with exercise and balanced nutrition! Well, I would like to pose the question Why not? And why not start today?

Step One: It’s irrelevant whether your child or teen is currently at a healthy weight or not.  They all need to learn about a balanced diet and the importance of physical activity (besides Guitar Hero).  Most importantly, do not discriminate between your children if one is a different weight or size than the other.  A healthy body image is instilled and doesn’t just magically appear.  Teach health equally and foster only positive emotions towards fitness and proper nutrition.

Step Two: Breakfast is a must!  No matter the age or the fuss they kick up about being picky or too busy to eat before catching the bus.  Choose a breakfast with a healthy source of protein, carbohydrate and fat for a well balanced meal that will support your child or teens: brain function, mood, metabolism and focus in school.  Ex. 1 whole omega egg with added whites (veggies are an added bonus) and either a piece of fruit on the go or throw those eggs over some whole grain toast.  In a super rush?  A scoop of dream protein blended for a minute with some frozen fruit and a small handful of almonds is fast and will have your child thinking they earned a smoothie treat.

Step Three: Prioritize your child’s busy schedule.  Don’t keep health on that back burner for when social clubs, art class and other after school activities are over.  Enroll your child in a fitness program where they will learn about strength, conditioning, healthy foods, discipline, team work, respect…and the list goes on and on.  Check out our programs here and allow your child or teen to watch and try one for free with no obligation.

Step Four: The teeth brushing rule- It is your direct responsibility as a caretaker to help keep your child consistent.  I don’t know any parent that purchases a tooth brush and doesn’t encourage and check that their child uses it regularly.  Do the same with their breakfast, training and positive reinforcement for a healthy body image.  They will thank you in the future with the same pearly smile.

Step Five: Start today!  Not after the school year or after camp or…you catch my drift.  Your child is growing NOW and learning NOW.  We can’t put that on hold so let’s not wait.  Take even the smallest step today by getting outside with your child or teen and going for a bike ride, walk ,or invite the neighborhood kids over for a back yard game of badminton.  Learning a healthy lifestyle can be really fun if you let it!

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Attainable-Something realistic and achievable.  It makes no sense to set yourself up for failure with drastic and over the top goals, especially when your just getting started.  Short term goals will keep you fresh and inspired by guess who….you!  Seeing yourself succeed is exactly what the doctor ordered to help you feel in control and motivated!

Believable-If you don’t actually think your capable of achieving what you set out to do, then The Mission IS Impossible.  Do you feel as though you’ve failed yourself time and time again?  Do you think you will be fat or out of shape forever?  Well you’re not destined to failure.  It’s much more likely that you just aren’t setting proper goals.  If you want REAL RESULTS for a LIFETIME, you need to start off by conquering simple goals one by one until you build your self esteem.  Along the way you will be moving closer and closer to the lifelong results you’re looking for at a pace that keeps you feeling in control and motivated.

Clear- Now this is important.  Your goals MUST be clear and measurable.  Share them with your personal trainer, family and friends so they can keep you accountable.  A good example of a clear goal would be eating a healthy breakfast consistent with your diet plan every single day.  Another example would be to add 20 minutes of cardio after every strength training session for this upcoming week.  Both goals are basic, simple and measurable.

The ABC’s of Goal Setting are applicable to EVERYONE.  No matter what your fitness level or training/nutrition experience-every journey big or small, begins with a single step.  So stop wishing for change and get started!

Tip #1  Never Skip Breakfast! -Grandma was right.  Breakfast is hands down the most important meal of the day.  Have options ready for regular mornings and days that you may wake up late and have to run out the door.  Enjoy eggs and fruit or Old Fashioned Oatmeal with a scoop of vanilla protein powder.  If your in a rush have a protein shake and grab an apple and some almonds to go!

 Tip #2  Snack Attack- Don’t wait until your absolutely starving to eat something because your so much less likely to choose the right foods.  Easy to pack snacks for long class schedules could be an apple and small handful of almonds & walnuts or a quality protein bar.

Tip #3  Walk It Off- Whether it’s that first accounting exam, an overwhelming course load or your roommates really annoying music taste….walk it off!  Stress can lead to overeating for no other reason but distraction so take a hike!  Throw on a hoodie and walk the campus.  Chances are you’ll meet some new people, relax and be more healthy because it. 

Tip #4 Put Yourself To Bed - Yeah, I’m sure you don’t want to hear it but the amount of sleep you get directly effects your TOTAL health.  Sleep balances the hormones in your body that control a normal appetite.  Lose too much sleep on a regular basis and you’ll be grabbing for junk foods that your body doesn’t really want or need.  Sleep also will keep your immune system pumping to fight off classmate cooties AND if that isn’t enough, proper sleep also regulates your mood so your roommate doesn’t get the urge to dip your toothbrush in the toilet.

Tip #5  Easy On The Booze- Let’s face the obvious.  You have new found personal freedom and there is no shortage of parties.  Alchohol consumption leads to sloppy judgement calls in every area of your life.  If your drunk or even just “buzzed” your putting yourself at risk.  If your health and safety isn’t enough reason to avoid drinking, let it be know that alchohol is major contributer to that unfortunate “Freshman 15″.

Well off to school you go now!  Take care of your body and your body will take care of you.  Feel free to email me through my website with any questions or topics of interest that you would like me to blog about.