Tips for Success from Healthy Living Experts

It’s the time of year when parents vow to eat better, get in shape and spend more quality time with their kids. But those goals can feel out of reach for a busy family.

We asked two Healthy Living experts from the YMCA of Central Kentucky how parents can set attainable goals for better health and wellness as a family, and keep those goals when life gets hectic.

Nikki Hartley and Kaylee Kroyer of the C.M. Gatton Beaumont YMCA share their tips below

Many parents will include “More Family Time” in their New Year’s Resolutions. What are some ways that resolution can incorporate health and wellness?

Nikki: “There are many individuals making generic goals each year that don’t include any real measuring factors, so ask yourself – what does ‘more’ mean to you? Check out this website to learn more about S.M.A.R.T. goals. (Specific. Measurable. Achievable. Realistic. Time-bound.)

Resolutions can include health and well-being in so many different ways. My number one suggestion is to make it fun for your family. Maybe your family enjoys being active. Make a resolution to take 1-2 hours each weekend to do something physically active with your entire family.

Here are just a few family-friendly ideas:

1. Go hiking at Raven Run, Natural Bridge, or take a walk through the Arboretum
2. Take a walk or ride bikes starting at the North Lexington Family YMCA’s side of the Legacy Trail
3. Play basketball, volleyball, or even go swimming at your local YMCA (pro tip: the Whitaker Family YMCA has an indoor slide!)
4. Go jumping at any of the indoor trampoline parks around town
5. On snow days you can catch many families sleighing down the hill behind the C.M. Gatton Beaumont YMCA
6. Take a group exercise class together such as Zumba ® or yoga

A busy lifestyle is a common excuse for not exercising or eating well. How can families work toward a healthier lifestyle even with work life, extracurriculars, and all those things that keep the calendar packed?

Kaylee: “It seems we all are searching for just a few more hours in the day and a few less things on our ‘to-do’ list. The thought of incorporating 150 minutes of physical activity a week or making time to cook meals at home seems impossible when the days are jam packed with our current responsibilities. Perhaps these goals seem` overwhelming because we are trying to do too much too soon.

 Instead, start with making one change – swap one drive-thru dinner with a meal cooked at home, swap one episode of your favorite show while sitting on the couch with a quick walk around the block. Set one, manageable goal each week to incorporate a healthy habit into your routine. Start by taking one step towards your long-term goal – don’t get discouraged or overwhelmed by the end result, simply focus on doing one thing this week to work towards a healthier lifestyle.”

What are some ways that parents can “walk the walk” when it comes to setting a healthy example for their kids?

Kaylee: “The phrase ‘monkey see, monkey do’ holds true. The little ones in our lives watch us and model our behaviors, the good and the bad. A great way to establish healthier habits as a family is to set goals together and then support one another in working towards them. Include the kiddos in the process of setting goals and encourage them to contribute to the plan.

If your goal is to limit screen time, think of something you can add to your evening routine to take the place of the scrolling. Suggest playing a board game as a family or read a new book together. Working together as a family towards a shared goal provides accountability within the home and can apply to a wide variety of habits.”

Joining a gym or trying new recipes can be intimidating. How can parents and kids battle those nerves to pursue their health goals?

Nikki: “When you walk into the gym on the first day it seems like everyone knows what they are doing except you. Please know that every single person in that gym also had a first day, and 99% of them probably felt the same way.

Find something you are comfortable with on the first day; whether that is a stationary bike, a treadmill, or just walking on the track. Take in your surroundings, observe some of the other equipment in the facility, and figure out who the staff members are. When you’re ready, ask for help.

If you happen to join the YMCA of Central Kentucky you always have the opportunity to speak with a wellness coach who will take the time to get to know you and your goals, and help you determine how they can be met. They can also show you how to use any piece of equipment in the facility or pick out appropriate group exercise classes that will fit within your schedule.”

Kaylee: “What comes to mind when you hear the words ‘healthy eating?’ Perhaps your mind is flooded with popular diet trends from intermittent fasting to Keto. You may start a list of all the ‘superfoods’ that we see advertised such as quinoa or kale. Before you know it, your mind is flooded with the ever-changing standards of healthy eating.

Healthy eating is not limited to celery juice and kale chips. It doesn’t have to be this way. Don’t be intimidated by the media’s portrayal of nutrition that is characterized by strict rules, specific foods, and complicated recipes.

Keep it simple: choose a lean protein, a colorful vegetable or fruit, and a whole-grain starch. If you’re just getting started, cook foods that you’re comfortable and familiar with. When you’re ready to try new foods or recipes, start with one component of the meal at a time. This means, pair a new side dish recipe with a tried and true entrée. It’s okay if a few recipes don’t turn out as well as you hoped and it’s okay to order a pizza and try again tomorrow. You could also start a tradition to always have this meal at the dining room table, no screens allowed, or maybe even a picnic in the living room floor. Make mealtime a fun event for the whole family.”

Most New Year’s goals lose steam within a few months. What are some ways families can stay accountable and find encouragement when healthy living becomes inconvenient?

Nikki: “One of my favorite ways to stay accountable is to set smaller goals that will contribute to the larger goal, and most importantly – celebrate when accomplishing those smaller goals! If you want your family to exercise 5 days a week but they currently don’t exercise very often at all, it may be best to work your way up beginning with 1-2 days per week.

Once your family succeeds with this goal for a few weeks celebrate by doing something your family enjoys: go to see a movie together or make a homemade pizza. Be sure to celebrate each time your family accomplishes a goal and know that one week of not meeting your goal doesn’t have to ruin the next week. Just like the ‘new year’ is a ‘clean slate’ for change, each month, week, day, hour, and minute is an opportunity to make a change.”