Be an Active Role Model

Ever tried to sneak a kale chip behind your kid’s back, only to get caught mid-crunch? Or maybe you’ve jogged in place while microwaving chicken nuggets, hoping someone (anyone) would notice your ‘fitness journey’? If you’ve ever wondered how to convince your tiny humans that broccoli is cool and running is fun—without sounding like a motivational poster—this one’s for you. Spoiler: it’s less about lectures and more about letting them catch you in the act (of doing squats, not hiding cookies).

When kids see you genuinely enjoying healthy habits, their brains start wiring those behaviors as ‘normal’ and even ‘fun’ (imagine that!). Mirror neurons kick in, making it way more likely they’ll copy you, and it builds a positive feedback loop of shared activity and connection. For you, it’s a sneaky way to boost your own motivation, lower stress, and rack up some bonus ‘good parent’ points—all while supporting your child’s lifelong health and self-esteem.

How to do it

Pick one healthy thing you actually enjoy. Seriously, don’t fake love for celery if you don’t like it—choose something you genuinely want to eat or do.
Do it in plain sight. Invite your kid to join you, or simply let them watch. (They’re always watching anyway!)
Talk about how it makes you feel. For example, say things like, “These apple slices make my brain feel happy!”
Keep it low-pressure and fun. Think goofy dance moves, not boot camp routines.
Celebrate effort, not perfection. Even if your ‘run’ is just chasing the dog, it’s worth celebrating!

Key Tips:

Be authentic—kids can tell when you’re faking it.
Make healthy habits visible and part of everyday life.
Use positive language to describe your experience.
Focus on enjoyment and togetherness rather than strict rules.
Recognize and praise any effort, no matter how small.

When you walk into the kitchen after work or errands.

Grab one piece of fruit or veggie and eat it in front of your child (bonus points for a dramatic ‘yum’).

Give yourself a tiny fist pump or wink at your kid like you’re both in on a secret.

Put a fruit bowl or veggie tray on the kitchen counter where everyone can see it.

When you turn on the TV or music in the evening.

Do one silly stretch or dance move before sitting down.

Do a quick victory dance or high-five your kid if they’re nearby (or just high-five yourself, no shame).

Lay out workout clothes or sneakers near the door or couch.

When your child asks for a drink or snack.

Take a sip of water and say, ‘Ahh, water power!’ in your cheesiest superhero voice.

Flex your arm and grin like you just conquered Mount Everest (even if you’re just standing in the kitchen).

Put a water bottle next to your child’s favorite cup.