A healthy, nutritious diet helps children grow and learn. It also helps prevent weight-related diseases, such as diabetes and obesity. Children need different amounts of specific nutrients at different ages. They need to eat three meals daily and have healthy snacks in between. The more active your child is, the more calories he or she needs. Here are some ways to encourage your child to follow a nutritious diet:



Sodium is an essential mineral for life. It is regulated in the body by the kidneys. It helps control the body’s fluid balance, affects muscle function and helps send nerve impulses. An Australian study showed the brain responds to sodium in the same way it responds to substances such as cocaine and heroin, which may explain why we tend to overindulge in high-sodium foods.



A balanced healthy diet should contain a variety of nutritious foods and sufficient vitamins and minerals. Such a diet can help you maintain a healthy body weight and reduce your risk of many diet-related problems, such type 2 diabetes, cardiovascular disease and some cancers. It’s recommended men have around 2,500 calories a day and women 2,000 calories a day. Studies indicate eating a typical Western diet filled with packaged meals, takeout foods, processed meats and sugary snacks may lead to stress, high rates of depression....


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The trainer should find out what you want to do and help you make a practical plan to achieve your goals. “Some people want weight loss; some just want to get healthy or tone up,” said Melissa Miller of Transformation Personal Training. “Some athletes are training for bodybuilding, fitness or powerlifting competitions. Your older population is working on balance and stability. With a personal trainer, all of your workouts are going to be designed with the goals that you have in mind.”

It is best to choose a trainer who has a lot of experience and can help you exercise safely. “One of the most important things is that you will always be doing the exercise properly and effectively,” said Miller. A personal trainer will make sure your form is correct and thus ensure your safety so you don’t hurt your back or knees.

The more you tell the trainer about yourself, the better he or she can serve you. “If you have any physical limitations or injuries, surgeries or medications you take it, is important to tell your trainer,” Miller said.

Feeling responsible for showing up at the workouts can make a difference as well. “If you have someone that you are accountable to, you will reach your goals a lot

Celebrities aren’t the only ones who can utilize the expertise of personal trainers. Whether you are a beginner or advanced when it comes to fitness, there are definite advantages of seeking guidance from a personal trainer. It is even more affordable than you probably believe.

The Lexington Athletic Club lists 10 reasons for hiring a personal trainer, including motivation, consistency, safety, individualized instruction, effective workouts, supervision, sports-specific training, injury rehabilitation, special needs training and ego boosting. The club found when people make appointments with personal trainers and keep them, there is an accountability factor. Trainees will also have fewer questions about how to use exercise equipment properly. The personal trainer observes, assists and corrects when necessary. The program is tailored just for you, so no two programs will be identical.

Lexington Athletic Club also found research confirms individuals with health challenges such as diabetes, asthma, osteoporosis or heart disease benefit greatly from regular physical activity, though those conditions can make exercising safely a challenge. A personal trainer takes those special needs into consideration. As you set realistic goals for yourself and meet them, it can be exciting to add new challenges to your list and have a partner in figuring out how to reach your goals.



Jamie Lober is a Staff Writer for Health & Wellness Magazine

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 quicker and stick to the plan because you know someone will be there talking you through everything,” said Miller.

It’s okay to shop around for a personal trainer because you want to be comfortable with him or her and create both short and long-term goals together. “The trainer is going to be skilled enough to match and adapt any program to what you need based on your goals and ability,” said Miller.

Exercising on a consistent basis does wonders for your body. The Centers for Disease Control and Prevention lists benefits of exercise as controlling weight and reducing your risk of cardiovascular disease, type 2 diabetes, metabolic syndrome and some cancers. Exercise strengthens your bones and muscles, improves your mental health and mood and ability to do daily activities. It will help prevent falls and increase your chances of living longer.

Trainers find it gratifying to observe drastic improvements in their clients. “We see them get stronger and lose weight,” Miller said. “We see a lot of our elderly population become able to walk up a flight of stairs without even holding on to the handrail.”

You will feel good as you achieve your health and fitness goals, and it’s an added bonus to get the positive feedback and encouragement of a trainer.