Fitness
Getting the Whole Family Involved
If you have a family, you may find it difficult to initiate new eating and exercise habits for yourself without changing their habits at the same time.
The least successful diets usually require people to eat in isolation from their families, cooking one meal for themselves and another for the other members.
Because low-fat foods control weight and contribute to good health, changing dietary habits is important for the entire family. Aim to change your family’s preferences for high-sugar and high-fat foods and enlist their support for reaching your long-term goals.
But be prepared: You may encounter resistance when trying to work your new lifestyle into your family’s routines. Here are some easy solutions to common excuses:
Excuse: Nutritional needs for children. Your own diet may create unforeseen nutritional problems for your children.
Solution: Because children are still growing, they should not have their calorie intakes restricted, but it is important to introduce them to healthy eating habits while improving your own. By adapting your meals, they get the necessary calcium and other nutrients for growth. Keep a supply of whole milk for the children and low-fat or skim milk for yourself. Add cheese for them to low-fat salads that you prepare for yourself. If you are serving baked potatoes, make fillings more calorie-rich for the children with creamy sauces while you fill your own with water-packed tuna or yogurt.
Excuse: Finicky eating. Your children and perhaps your partner resist or oppose changes to their favorite meals.
Solution: Adjusting your family’s favorite recipes by reducing fat whenever possible is a way of subtly changing habits. Make hamburgers healthier by using extra-lean meat and serving them on whole-wheat buns. Gradually cut down the sugar in desserts you prepare and in other items you buy.
Excuse: Lazy family habits. The family may prefer watching television to sports and other physical activities.
Solution: Gradually wean everyone away from the television. Begin by playing board games, then move on to more active pursuits that are also fun, such as swimming or in-line skating.
Excuse: Your partner doesn’t support your plan. If your partner is overweight, he or she may have a vested interest in keeping you plump. A partner may even sabotage your best efforts by bringing home treats or take-out food to relieve you of the burden of cooking.
Solution: Discuss your goals with your partner. Ensure he or she understands the importance of what you are trying to do and some of the principles of healthy eating and exercise you are attempting to introduce. Get your partner involved with meal preparation and exercise ideas. Perhaps he or she has a favorite sport you could share.
If your partner brings home treats, try to maintain your self-control. Explain that these make your task harder and, though the occasional treat is fine, if this happens on a regular basis, it will undermine your careful eating.
Healthy Eating For Kids
Essential For Your Children’s Wellbeing
Teach your kids to eat healthfully, and they will learn healthy eating habits that will reward them with a lifetime of good health. All kids can be taught to be healthy eaters. The best time to start is when they are infants. But even older children, with the proper encouragement and motivation, can learn to eat healthfully and enjoy healthy food.
- General Guidelines To Help Get Your Kids Eating Healthfully
- Get the whole family involved.
- Choose only fresh whole foods: fresh fruits and vegetables, a little whole grains, and healthy proteins.
- Sit down with your child and list some healthy foods your child likes and can substitute for the foods you want to eliminate from his or her diet. Encourage your child to suggest healthy foods.
- Make sure your child agrees to the healthy foods so that he or she will eat them instead of the unhealthy foods. Try to get some healthy foods everyone agrees upon, though they don’t all have to be the same.
- Make this a healthy eating adventure, exploring new and healthier foods instead of a dull, boring diet.
- Use the “80-20 Rule.” If you eat healthy food 80% of the time, you can have an occasional “forbidden” treat. However, after eating healthfully for 6 months to a year, depending on how quickly you transition to healthy eating, you’ll probably forget about the “80-20 Rule” because you won’t crave unhealthy foods anymore. If you do, your body isn’t getting all the nutrients it needs.
- Teach them how to read food labels.
- Allow them to ask questions about healthy eating and food choices. Use The Reverse Diet book as a Role Model as an educational tool.
Here are some guidelines for the different age groups to help you get your kids to eat healthfully.
Infants
When your baby is ready to start eating solid foods, feed them only fresh whole foods: fresh fruits and vegetables, a little whole grains, and healthy protein, organic if possible. Use a baby food grinder to grind up the same fresh foods you eat. If your child eats only healthy foods, they will have their favorites that they will ask for and eat eagerly without coaxing or bribing.
Do not feed them candy, cookies, ice cream, chips, or sugary, refined, and processed foods. Keep the food additives out of their foods. Let your relatives, friends, and childcare providers know they are only to eat the healthy foods you allow and not give them any “forbidden” treats.
Toddlers and Pre-Schoolers
If your child has already tasted sugary, processed, and refined foods, make a game of using the “The Reverse Diet” book with him/her. Help your child choose healthy foods to substitute for unhealthy foods. Cut the fruits and vegetables into different shapes and make pictures with them. There are tons of wonderful ways to make fruits and vegetables appealing- have them help, too.
Use praise generously when they are eating healthy food choices. You may want even to have a reward system for eating healthy foods. Have a special non-food reward for them every time they eat healthy foods. If they stick with it for a whole day, a few days, or a week, have a special non-food treat as a reward, such as a sticker program. Make a weekly chart for their eating times and add different colored stickers for each level of healthiness. Bigger rewards for longer periods of time, like a trip to a favorite place, going to a movie, or something they value but don’t get a chance to do often. Be creative.
School Age
When children get into school, they will be around kids eating unhealthy food and want to eat what the other kids eat. Start talking with them about health and healthy food and what unhealthy food does to your body on a simple level. Even young elementary-age kids can understand this when put in language appropriate to their age.
If they have a hard time thinking of healthy choices, start listing some of their favorite healthy foods they can choose from. Have them write down their choices and let them take ownership of them. Have them write in a personal food journal, too.
When your child goes to school, always pack a healthy lunch unless you have an outstandingly healthy school lunch program. Let them help choose the healthy foods you put in their lunch. If they have a hard time coming up with healthy choices, give them several choices to choose from. And give them a special healthy treat they like as a reward for eating the lunch you pack for them. Also, you may want to send a favorite healthy treat to school with them on special occasions when you know the kids will have refined, sugary treats. As kids age, using my “80-20 Rule” as motivation for eating healthfully is helpful.
Teens
Teenagers have a lot of peer pressure and need to do what the other kids do to fit in. With this age group, it is very important to teach them about nutrition and why it’s important to eat healthfully.
Do not be afraid to teach your child what you have learned. Let them read “The Reverse Diet†and be prepared to answer questions or have them send a request to me. I would be more than happy to help in any way.
Make sure the whole family is working on eating healthfully at home and discuss how they can eat more healthfully when they are out with their friends. Talk with them about the consequences of not eating healthfully. Use non-food rewards as appropriate for making healthy food choices. They could be as simple as a dollar store inspirational statue. It just needs to be something for recognition of their conscious efforts for better health.
Family
Healthy eating should be a family affair. Kids eat what they are taught to eat. Teach them to eat healthy food and show them by example. Talk about healthy eating and healthy food at home, the importance of eating healthfully, and the consequences of eating unhealthy food – diabetes, heart disease, stroke, cancer, and disease in general.
Parents play a big role in shaping children’s eating habits. When parents eat a variety of foods that are low in fat and sugar and high in fiber, children also learn to like these foods. It may take 10 or more tries before a child accepts a new food, so do not give up if your child does not like a new food right away.
Parents have an effect on children’s physical activity habits as well. You can set a good example by going for a walk or bike ride after dinner instead of watching TV. Playing ball or jumping rope with your children shows them that being active is fun.
With many parents working outside the home, childcare providers help shape children’s eating and activity habits. Ensure your childcare provider offers well-balanced meals, snacks, and plenty of active playtime.
If your child is in school, find out more about the school’s breakfast and lunch programs and ask to have input into menu choices, or help your child pack a lunch that includes a variety of foods. Get involved in the parent-teacher association” PTA” to support physical education and after-school sports. I am an advocate and committee member of a wonderful program, in conjunction with the American Heart Association called The Alliance for a Healthier Generation. The ever-popular program from the Clinton Foundation.
Your child’s friends and the media can also affect his or her eating and activity choices. Children may go to fast food places or play video games with their friends instead of playing tag, basketball, or other active games. TV commercials persuade kids to choose high-fat snacks, high-sugar drinks, and cereals. When parents help their children be aware of peer and media pressures, youngsters are more likely to make healthy choices outside the home.
___________________
Tricia Cunningham
Author of “The Reverse Diet”
“No Excuses, Only Solutions”
Speak directly with Tricia on the FitBuff.com Forums!
What Does a Fitness Coach Do?
A fitness coach is more than just a trainer. They are your mentor, motivator, and guide on your journey to improved health and well-being. Their role is to help you achieve your fitness goals efficiently and safely by creating tailored plans that address your specific needs.
Top Reasons to Work with a Fitness Coach
1. Personalized Training Programs
A fitness coach assesses your current fitness level, understands your goals, and designs a program unique to you. This targeted approach ensures that every exercise and activity is effective in helping you achieve your objectives.
2. Expert Knowledge and Safety
Fitness coaches bring extensive knowledge of exercise science and proper techniques. They teach you how to perform exercises correctly, reducing the risk of injury and maximizing your workout results.
3. Accountability and Consistency
One of the most significant challenges in fitness is staying consistent. A fitness coach provides the accountability you need to keep showing up and putting in the effort. They track your progress and adjust plans to keep you moving forward.
4. Motivation to Push Your Limits
It’s easy to hit a plateau or feel unmotivated when working out alone. The best trainer inspires you to push past your limits, helping you reach milestones you may not have thought possible.
5. Comprehensive Support
Beyond workouts, a fitness coach offers guidance on nutrition, lifestyle changes, and mental well-being. They take a holistic approach to your health, ensuring long-term success.
Benefits of Having a Fitness Coach
Faster Results
With a clear, customized plan, you avoid wasting time on ineffective routines. A fitness coach ensures you’re working smarter, not harder, to achieve noticeable results quickly.
Improved Mental Health
Regular exercise improves mental clarity and reduces stress. Having a good trainer adds an extra layer of emotional support, helping you stay positive and focused.
Increased Confidence
As you progress toward your goals, your confidence grows. A fitness coach celebrates your victories and helps you build a strong sense of self-belief.
How to Choose the Best Fitness Coach
1. Look for Qualifications
Always check for certifications from reputable organizations. This ensures your coach has the necessary knowledge and skills to guide you safely.
2. Prioritize Experience
Choose a coach with a proven track record, especially in helping clients with goals similar to yours. Their experience ensures they understand the challenges you may face.
3. Check for Compatibility
Your fitness journey is personal, so working with someone you feel comfortable with is essential. A coach who listens to your needs and adapts their approach is key to success.
Why Online Fitness Coaching is Trending
In today’s digital age, online fitness coaching has become a popular alternative to traditional in-person sessions. It offers flexibility, affordability, and access to top coaches from anywhere in the world. Whether through live video sessions or customized workout plans, online coaching provides the same expertise and support as face-to-face training.
Start Your Fitness Journey Today
A fitness coach is an invaluable partner in achieving your health and wellness goals. They offer expert guidance, unwavering support, and a personalized approach to ensure your success. Whether you’re looking to lose weight, build muscle, or improve overall fitness, hiring a coach is an investment in yourself and your future. Take the first step today and unlock your full potential!
What is a Fitness Coach?
A fitness coach is a professional dedicated to guiding individuals toward achieving their health and fitness goals. They combine expertise in exercise science, nutrition, and motivation to create personalized programs tailored to your needs. Whether you’re a beginner or an experienced athlete, a fitness coach helps you unlock your full potential.
Why Hire a Fitness Coach?
Personalized Fitness Plans
One-size-fits-all approaches rarely work in fitness. A coach designs a program specific to your goals, fitness level, and preferences. This customization ensures sustainable progress.
Accountability and Motivation
Staying consistent is often the hardest part of any fitness journey. A best coach keeps you accountable by tracking your progress and pushing you to stay committed. Their encouragement can make a significant difference.
Expert Guidance
An expert coach brings professional knowledge to your workouts. They ensure you use proper techniques, preventing injuries and optimizing results. Their expertise also extends to nutrition, helping you fuel your body effectively.
Benefits of Working with a Fitness Coach
Faster Results
With a structured program and expert advice, you’ll see results more quickly than working alone. A coach identifies areas for improvement and adjusts plans to maximize efficiency.
Improved Confidence
Fitness coaches help you set realistic goals and achieve them, boosting your confidence. As you progress, you’ll feel empowered to tackle more significant challenges.
Variety and Fun
Workouts can become monotonous over time. A fitness coach introduces diverse exercises, making your routine enjoyable while still being effective.
How to Choose the Right Fitness Coach
Certifications and Experience
Ensure your coach is certified by a recognized organization. Experience in working with clients who share similar goals is also crucial.
Communication Skills
Your coach should listen to your concerns and provide clear instructions. A strong rapport ensures a productive coaching relationship.
Flexibility
Look for a coach who adapts to your schedule and lifestyle. Whether you prefer in-person sessions or online training, flexibility is key.
Online Fitness Coaching: A Growing Trend
With advancements in technology, online fitness coaching has gained popularity. Virtual coaching offers convenience and access to a wider pool of experts. Whether through live sessions or pre-recorded workouts, online training provides flexibility without compromising quality.
Final Thoughts
A good trainer can transform your health journey, guiding you toward sustainable results. Their expertise, support, and motivation are invaluable in achieving your fitness aspirations. Whether in-person or online, investing in a fitness coach is a step toward a healthier, happier you.
If you’re passionate about fitness, love working with people, and thrive in a high-energy environment, a career in the fitness industry could be a perfect fit for you. EOS Fitness Careers offer a variety of opportunities where your motivation, enthusiasm, and people skills can shine. Whether you’re someone who enjoys one-on-one interactions or leading large fitness classes, EOS Fitness has positions to match your unique skill set. Let’s explore some of these exciting roles and how you can grow your career within the EOS Fitness community.
What Is EOS Gyms
For those curious about the origin of the name, EOS, or EōS, is inspired by Greek mythology and refers to the Goddess of the Dawn, symbolizing new beginnings and fresh starts—an ideal fit for a brand centered around fitness and transformation. EOS Fitness is backed by Bruckmann, Rosser, Sherrill & Co. (BRS), a private equity firm based in New York. As part of BRS’s portfolio, EOS Fitness has grown significantly, currently operating 30 locations across Phoenix, Las Vegas, and Southern California, offering top-notch facilities and services to members in these regions.
Fitness Counselor at EOS Fitness: The Motivator
If you’re driven, energetic, and enjoy working closely with people, a role as a Fitness Counselor at EOS Fitness might be your dream job. In this position, you’ll be responsible for actively pursuing the enrollment of new members through self-generated leads, company-sponsored promotions, and referrals. Fitness Counselors play a crucial role in introducing potential members to the EOS Fitness experience and helping them find the right programs to meet their goals.
What Makes a Great Fitness Counselor at EOS?
To excel as a Fitness Counselor at EOS Fitness, you need a lively personality and a passion for helping others. Your day will involve engaging with prospective members, answering their questions, offering tours of the facility, and guiding them through membership options. A successful Fitness Counselor knows how to connect with people, motivating them to take the first step toward a healthier lifestyle.
You’ll also need to be results-oriented. Your role is not just about selling memberships, but about helping people envision their fitness goals and providing the tools and support to help them achieve those dreams. The sense of accomplishment that comes with knowing you’ve helped someone commit to a healthier lifestyle is unparalleled.
Personal Trainer at EOS Fitness: The Fitness Expert
For those with a deep passion for health and fitness, a career as a Personal Trainer at EOS Fitness could be incredibly rewarding. Personal Trainers work closely with members to create customized workout plans that align with their fitness goals, whether they aim to lose weight, build muscle, or train for a specific event.
A Day in the Life of a Personal Trainer at EOS
As a Personal Trainer at EOS Fitness, your role is hands-on. You’ll assess your clients’ current fitness levels, set realistic and achievable goals, and design individualized workout programs tailored to their needs. You’ll be there every step of the way, offering advice, correcting form, and encouraging clients to stay motivated and push beyond their limits.
To succeed in this position, you’ll need strong knowledge of fitness principles, nutrition, and exercise science. Your ability to build lasting relationships with clients will also be essential, as personal trainers often become trusted advisors in their clients’ fitness journeys.
Group Fitness Instructor at EOS Fitness: The Energizer
If you love leading a crowd and feeding off the energy of a group, becoming a Group Fitness Instructor at EOS Fitness Careers might be the perfect role for you. Group Fitness Instructors lead classes in a variety of exercise styles such as yoga, spinning, HIIT, or dance-based workouts, all designed to get people moving and motivated.
What Does a Group Fitness Instructor Do at EOS Fitness?
Group Fitness Instructors at EOS Fitness are the lifeblood of the gym’s group exercise program. You’ll design and lead high-energy classes that accommodate all fitness levels, ensuring that participants feel both challenged and empowered. Whether it’s a high-intensity spin class or a relaxing yoga session, your enthusiasm and ability to connect with participants will keep them coming back for more.
Strong communication skills, a deep understanding of exercise techniques, and the ability to create inclusive workouts are essential to this role. As a Group Fitness Instructor, you’ll help members reach their fitness goals while making exercise fun and engaging.
Fitness Manager at EOS Fitness: The Leader
For those with experience in the fitness industry and a knack for leadership, a position as a Fitness Manager at EOS Fitness could be the next step in your career. Fitness Managers oversee the daily operations of the gym, ensuring that everything runs smoothly and that both members and staff are satisfied.
What Does a Fitness Manager Do?
As a Fitness Manager at EOS Fitness, your responsibilities will include managing the gym’s staff, developing fitness programs, ensuring the facility is well-maintained, and overseeing member services. You’ll also play a key role in driving membership growth by implementing strategies to improve member engagement and satisfaction.
To succeed as a Fitness Manager, you’ll need excellent leadership and organizational skills, as well as a solid understanding of the fitness industry. You’ll be responsible for creating a positive, motivating environment where both employees and members can thrive.
Nutritionist at EOS Fitness : The Diet Guru
For those who have a deep understanding of how nutrition impacts fitness, becoming a Nutritionist at EOS Fitness Career could be an exciting opportunity. Nutritionists work closely with members to design meal plans that support their fitness goals, whether that’s weight loss, muscle gain, or overall health improvement.
How Nutritionists at EOS Fitness Help Clients Succeed
Nutritionists at EOS Fitness play a critical role in helping members understand how diet affects their performance in the gym. You’ll assess each client’s dietary habits, help them set realistic nutrition goals, and create meal plans that support their fitness routines. Education is a big part of this role, as you’ll provide ongoing guidance and motivation to ensure clients stick to their plans.
Working as a Nutritionist at EOS Fitness allows you to help people make lasting changes to their overall health, making it an incredibly rewarding career path.
Conclusion
If you’re motivated, energetic, and passionate about fitness, EOS Fitness Careers provide a variety of opportunities to turn that passion into a fulfilling career. Whether you’re inspiring new members as a Fitness Counselor, guiding individuals as a Personal Trainer, leading dynamic classes as a Group Fitness Instructor, managing a team as a Fitness Manager, or supporting clients with their dietary needs as a Nutritionist, there’s a place for you at EOS Fitness. Each role offers a unique chance to make a positive impact on others while growing within a supportive and energetic environment.
Now is the perfect time to explore EOS Fitness Careers and find the path that aligns with your passion and skills!
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