Fitness

5 Healthy ways to talk about fitness around your kids: Create ‘a sense of empowerment’

Published

2 years ago

June 3, 2024

5 Healthy ways to talk about fitness around your kids: Create ‘a sense of empowerment’

When it comes to modeling ideas around healthy fitness for her two-year-old son, running coach and former pro distance runner Kaitlin Gregg Goodman is careful about how she frames her own passion for the sport: that it’s something she does for pleasure.

“I want him to really think––and know––it’s something I do for fun, for health, something we do for ourselves. Not something I have to do,” she tells Fortune, but something she gets to do.

She, like so many other adults, understands that relationships with exercise can be complex, and often negative. That’s why Gregg Goodman is starting early with positivity around the topic with her son, and why experts advise other parents to do the same.

“When it comes to body image and exercise, our social and family network can be either a protective factor or a risk factor,” says Deborah Glasofer, associate professor of clinical medical psychology in psychiatry at the Columbia Department of Psychiatry.

This can start at a young age, she says.

“Children are sponges,” Glasofer tells Fortune. “If you hear your child use disparaging language about their appearance or express unhealthy ideas about exercise, that should ring an alarm in your mind to be mindful of your potential role in that.”

Below, experts weigh in on how your words and actions around fitness can impact impressionable kids in your life, at any age—and how to promote a positive relationship with exercise.

Focus on what your body can do

Our bodies do a lot for us every day, but that can get lost when we’re stressed about appearance and not feeling our greatest.

Licensed family therapist Mary Beth Somich says it’s important for parents to use language that encourages their children—and themselves—–to focus on what their body can do, versus how it looks.

“Parents can help their children develop a healthy appreciation for their bodies by discussing the strengths and abilities their child possesses,” she tells Fortune.

Show your kids that being active can be fun

Physical activity doesn’t have to be grueling and challenging all the time. Even light exercise is beneficial for your mental and physical health.

And parents can do a variety of activities with their kids to bond and stay moving—many of which might not even feel like exercise.

“Outdoor adventures like nature walks or time at the park, sports, dance parties, yoga, stretching, gardening. The options are endless,” Somich says.

Glasofer agrees, and says “fun” is in the eye of the beholder, meaning it’s worth it to try different activities together to see what works what you both enjoy best.

“Leaning into the fun can make it less of a chore,” she says, which is what stops many people from wanting to exercise in the first place.

Avoid framing exercise as an obligation

Exercise is great for health and longevity reasons, but framing it as an obligation can lead to a negative relationship with it.

“It is helpful to reframe the language used around exercise by saying, ‘I choose to work out today’ rather than ‘I have to work out today,’” Somich says. “This creates a sense of empowerment.”

Giving children the choice to do an activity also gives them control, which is a key part of developmentgrowing up, according to PennState Extension.

Remember food isn’t ‘earned’

Fitness and nutrition are intertwined—and saying things like you earned the dessert you ordered because you worked out can make your child believe they don’t deserve to eat the food they enjoy without working for it, too, says Glasofer.

“Unfortunately, eating and exercise are often paired, and there isn’t any great reason for this,” she says. “No matter your eating habits, exercise has benefits psychologically and physically.”

Somich also stresses the importance of not labeling foods as “good” or “bad” around children—or even for yourself. Instead, acknowledge that healthy eating includes a variety of foods in moderation.

Gregg Goodman says she pays close attention to how she words ideas related to food and exercise around her son.

“I make sure I’m not using language like, ‘This food is a reward for running,’” she says. She instead says her food is refueling her body after a hard effort.

Body neutrality can be just as beneficial as body positivity

It’s not always easy to like what we see in the mirror. But Somich says you don’t have to praise your appearance to make a positive impact on your kids.

“Parents can use positive or neutral language, avoiding negative or shameful body-focused discussions,” she says.

Modeling positive outlooks and behaviors doesn’t have to include positive talk we don’t agree with, Somich says. It’s more about making sure the negative talk isn’t present.

It’s not just what you say

Finally, remember that children pick up on your attitudes more than you may think, suggests Glasofer.

“Sometimes actions are worth a thousand words,” she says.

And most actions don’t go unnoticed by even the youngest members of a family—including things like scrolling on social media, looking at different workout routines, checking your fitness tracker incessantly, or choosing to do a second workout instead of a family activity.

“Body image concerns are easily projected onto children unconsciously,” says Somich, “which is why it is so important to self-reflect on the language and behaviors that you are modeling or the messaging you are promoting to your children.”

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Fitness

‘I’m a pelvic floor PT – this simple core move works better than dead bugs’

Published

5 hours ago

April 14, 2026

Press Room

‘I’m a pelvic floor PT – this simple core move works better than dead bugs’

It’s not that Rachel Collins thinks dead bugs aren’t a good core exercise, it’s just that, for the majority of us, she thinks there might be a better alternative: weighted taps.

Below, the pelvic floor expert tells WH why she’s made the swap and how to nail your technique to get the most out of this exercise.

Benefits of weighted taps

‘The Dead Bug is a popular core exercise but maintaining proper form to ensure good core connection is also very difficult,’ says Collins, who focuses on abdominal strengthening in much of her work as a pelvic floor physical therapist. ‘When reaching an arm overhead and kicking a leg out, many women flare their ribs and arch their lower back. This makes it harder to activate the lower core and can cause lower back pain.’

‘I love performing weighted taps instead because adding a weight requires you to push up, which helps push those ribs back so you can maintain a better rib and pelvis position, keeping the lower core engaged,’ she adds. ‘It just feels so much better for me and helps many people maintain better core activation to get the most out of the exercise.’

How to do weighted taps with good form

Here, Collins outlines how to perform weighted taps with good technique.

Push the weight up towards the ceiling
Shoulder blades come off the floor
Inhale through the nose with your legs in the air
Exhale through your mouth to tap one foot down

Rachel Collins

Rachel Collins demonstrating her favourite core exercise: weighted taps

And a bonus tip? ‘It [can help] to use a towel roll under your back where you feel it is arched more to give your back something to press into during the exercise.’

Mistakes to avoid

Common mistakes to avoid when doing the exercise, adds Collins, include:

Lifting your head off the ground
Not using a heavy enough weight
Feeling increased tension in the neck

Why a strong core is so important

Maintaining your core strength as you age is crucial to staying strong, active and independent. By improving balance and stability, a strong core – which encompasses your back, abdominals, pelvic floor, diaphragm, hips and glutes – can help prevent falls, improving overall longevity. One recent study found that core training improved balance, plus throwing, hitting and jumping ability.

In other words, by adding regular core exercises – like weighted taps – to your routine, you’re getting a whole lot of bang for your buck.

Having a strong core is about far more than sporting a six-pack. Build functional mid-section strength – while also improving your power, posture, coordination and balance – with WH COLLECTIVE coach Izy George’s 4-week core challenge. Download the Women’s Health UK app to access the full training plan today.

Get the app

Hannah Bradfield is a Senior Health and Fitness Writer for Women’s Health UK. An NCTJ-accredited journalist, Hannah graduated from Loughborough University with a BA in English and Sport Science and an MA in Media and Cultural Analysis. She has been covering sports, health and fitness for the last five years and has created content for outlets including BBC Sport, BBC Sounds, Runner’s World and Stylist. She especially enjoys interviewing those working within the community to improve access to sport, exercise and wellness. Hannah is a 2024 John Schofield Trust Fellow and was also named a 2022 Rising Star in Journalism by The Printing Charity. A keen runner, Hannah was firmly a sprinter growing up (also dabbling in long jump) but has since transitioned to longer-distance running. While 10K is her favoured race distance, she loves running or volunteering at parkrun every Saturday, followed, of course, by pastries. She’s always looking for fun new runs and races to do and brunch spots to try.

Fitness

Western student improves physical activity for youth – Western News

Published

17 hours ago

April 14, 2026

Press Room

Western student improves physical activity for youth – Western News

Children and youth with autism and intellectual disabilities are statistically the least likely to meet physical activity guidelines.

“It isn’t because of the individual,” said Connor Murphy, fourth-year kinesiology student in the Faculty of Health Sciences. “These kids are not any less capable than anyone else, it’s because of systemic barriers that they aren’t receiving the benefits of exercise.” 

Youth with disabilities often face higher barriers to entry, whether that be higher costs or an inaccessible environment. Murphy is helping to break down these very roadblocks.

In September 2025, Murphy began a practicum with GoodLife Kids Foundation, a charitable organization founded in 1998 that supports children and youth with autism and intellectual disabilities through physical activity and fitness. 

The foundation’s MOVE program offers free virtual and in-person classes across Canada.

“MOVE Coaches are certified fitness professionals who receive specialized training, equipping them with the skills and knowledge needed to lead inclusive, engaging and impactful classes for participants,” said Kyla Crocker, director of the MOVE program.   

Classes are made up of warm-up movements, exercise circuits, games, dance breaks and cool-down mindfulness activities.

But before Murphy started his placement, there was no formal exercise circuit programming tool included.

“Coaches would have to pick their own exercise moves throughout the class, which became quite repetitive.”  

He set out to create the first Exercise Resource Circuit Guide, a tool that supports coaches with programming specifically tailored for youth with autism and intellectual disabilities. The guide introduces a series of science-backed movements to better support participants. Diving into research, and using the training principles learned throughout his bachelor of science in kinesiology, Murphy created a guide that would specifically support youth participants and their needs. 

“I did a lot of research on what would work for this population. Stability, balance, and jumping exercises have very profound motor benefits for youth with disabilities. Ball sports can also play a big role in improving executive function.”

Experiential learning drives impact

Using research to build unique plans that would help youth benefit not only physically, but cognitively, was important for Murphy.

“Now, coaches can use an evidence-based tool to support them in planning their classes. These circuits are built with variety and promote better participation,” he said. 

Debuting this year within the MOVE program, the Exercise Circuit Guide will have an impact beyond Murphy’s placement – a resource that Crocker recognizes as a legacy tool.

“Connor should be really proud of the impact he’s leaving behind. It speaks to the contribution Western students have continuously made during their time with us.” – Kyla Crocker, director of GoodLife Kids Foundation MOVE program

As the third student from Western to complete a placement with the foundation, Crocker can attest to the power of hands-on, integrative learning opportunities like these.

“We strive to embody a quote from Ben Franklin, ‘Tell me and I forget, teach me and I may remember, involve me and I learn,’” she said.

Experiential learning is built into the Faculty of Health Sciences student experience, from opportunities in practicums and internships, to active labs and and community-engaged learning. With over 150 employer partners including the GoodLife Kids Foundation, and over 650 undergraduate students placed since 2023, students receive a deep understanding of their field before embarking on their careers.

And Murphy himself cites the power of involvement. Having participated in MOVE classes to support coaches, interact with youth and test his own circuit guide before the program-wide launch, he said it’s an experience he will never forget.

“They call it the MOVE magic – there’s honestly nothing else like it. The first time I saw the smiles on these kids’ faces and the way they were interacting with the coaches was just incredible.”  

Power of movement fosters inclusion

After his time spent in MOVE classes, seeing the impact his resources could have, Murphy’s view on health care shifted.

“It opened my eyes to the disparities not just in sport, but all physical activity. I know this placement is going to impact how I deliver my care as a future clinical professional, to be more inclusive and focused on marginalized populations,” he said. 

Gaining a deeper understanding of the power of movement through community building is something Crocker hopes all practicum students will take away from the purpose-driven organization, no matter the health–care profession they choose.  

“Knowing that my work is going to have a lasting impact, and serve as a foundation for future programs, is a really good feeling,” Murphy said. “I have a lot of pride in the work I put in.”  

Murphy’s Exercise Circuit Guide will be available to all MOVE coaches in 2026, with some classes implementing the guide as early as this month. On April 13, the foundation will be launching the MOVE Program in five more GoodLife Fitness locations across Canada, including London, Ont.’s very first in-person MOVE class. Registration is open now for youth ages 12 to 21.

Learn more about how Western is preparing future leaders and global citizens.

Fitness

Top fitness guru reveals 3 common nutrition mistakes people make before exercise

Published

1 day ago

April 13, 2026

Press Room

Top fitness guru reveals 3 common nutrition mistakes people make before exercise

Are you guilty of making these mistakes before exercising? (Image: Getty)

A top fitness guru has revealed the three nutrition ‘fails’ people make before exercising. Sport and exercise expert, Dr. Amos Ogunkoya GP spoke out after a poll of 2,000 adults who exercise at least twice-a-week, revealed coffee, biscuits and even chocolate are on the list of things many consume before the gym as it gives them a ‘sugar boost’.

But Dr Ogunkoya admitted it’s all about timing, as all of the above can seriously affect a person’s ability to workout efficiently and may even impact overall performance and development.

He said: “For anyone trying to keep fit there is so much food related information out there it’s hard to know exactly how to structure your exercise routine. You do not need anything complicated, but many people rely on guesswork when it comes to fuelling exercise.

“In clinic and in sport, I commonly see three key pitfalls. These are training under-fuelled, relying on quick sugar fixes, and mistiming nutrition, all of which can impact performance.”

The research was commissioned by Flora as part of its partnership with the TCS London Marathon, which is going on a food tour offering free flapjacks and recipe inspiration across the UK.

It showed four in 10 admit they have no idea if what they’re eating is actually helping them exercise.

Read more: London Marathon ‘set for major change’ as plans leaked weeks before event

Read more: ‘I’m a cardiologist – here are the six things I never do after 6pm’

Pasta, energy drinks like Red Bull or Monster and sweets featured on the list of things people will snack on before they exercise.

Gen Z exercisers aged 18 to 29 are nearly three times more likely to reach for these sugary drinks than the average (13% versus five%).

When it comes to selecting a snack prior to physical activity, other than hydration, most look for a quick energy boost, convenience or something that’s easy to digest.

However, 27% of those polled via OnePoll.com often exercise on an empty stomach, while 46% are also likely to skip breakfast if they’re in a rush.

As such, 20% of respondents often experience energy crashes when they are unable to correctly fuel their body and a further 37% admitted this ‘sometimes’ happens. Aside from exercise, when it comes to their everyday life 20% said they often feel like they’re ‘running on empty’.

Following a workout the top three foods people will eat are fruit (26%), proteins such as eggs (19%) and whole foods (15%).

Most (76%) reckon they’ll nourish themselves enough after exercise but if they didn’t, it was due to lack of time, no appetite or being too tired.

Flora’s food tour aims to show how simple, nutritionally balanced choices – including plant-based options – can support energy, performance and recovery.

It will kick off in Birmingham on Thursday 16 April and travel across the UK, before finishing in London for the TCS London Marathon.

Dr. Amos added: “Caffeine can improve performance, but timing matters. Ideally this should be taken 40 to 60 minutes before exercise, rather than immediately before starting.

“Energy drinks and sugary snacks might give a short-term boost, but they are often followed by a dip in energy. For most people, simple carbohydrates and good hydration are far more effective.

“Some people prefer training fasted, and that can work depending on the session, but for higher intensity exercise, being under fuelled will usually limit performance.

“Most people are trying to do the right thing, but small adjustments to how you fuel before exercise can make a meaningful difference to both energy levels and overall results.”