Health Forward Get Moving, Running, & Healthy Habits Coaching for kids under 18
Enter to win 6 weeks of Wellness Coaching FREE!
Start your individual wellness journey with a plan that you are capable & able to own.
Why is it free?
I want your feedback through-out your journeys of my approaches, style, recommendations, & tools.
More Information
At Health Forward Coaching you never restart.
Each day, week, or month, starts with intention, and best effort to make Smart Choice.
Smart Choices and Getting Started are different for each us. We have different needs, life styles, and goals making us unique.
Contact Coach Beth
What would you focus on if you had 1:1 coaching with a Wellness Coach for 6 weeks free
Programs
Get Moving
In Get Moving, we explore and play different games to expose kids to playing as a team, as well as learning activities that they can do on their own. Turn an evening walk into a learning directions, understanding house number assignment, or bring a beanbag to balance on the head while you walk.
Get Moving
We move by playing games and learning exercises
Balance & posture are 2 key practices we work on in every session. Embrace the wiggle is the mantra
Feeling good about our body and understanding that we grow and develop skills at our own pace
6-Week Sessions
Long enough to fall in love with being active!
Includes individual and group coaching
The goal is to teach kids the basic muscle groups, and how they support each other along with the heart and the lungs
Breathing techniques and using breathing and activties to change our mood are discussed and practiced
Sample Session 1
My body, My Pace
• Non-competitive learning
• What are my big muscles
• Level appropriate exercises
• Level appropriate games
Sample Session 2
Skill building
• Working to rhythm, intro to pace setting
• Foot work activties
• Balance and posture
• More games
Get Started Checklist
• Willing & open to try new activities
• Loves to have fun, laugh, learn with peers
• Able to commit to 40 min a week
• Review Recommended Gear list
Recommended Gear
• Shoes; comfortable is most important
• Shirts; 2 layers, long sleeve & short sleeve
• Pants; comfortable, elastic waist recommended
• Water bottle; recommend 24 oz
• Coat; weather appropriate, light weight
• Gloves & hat as needed
Run With Health Forward
The whole body is engaged when running. Therefore, the whole body gets a workout every session
- It is typically less expensive for gear compared to other sports. You probably have the gear to show up and get started
What is Running
“Running is the action of rapidly propelling yourself forward on foot.”
Running can be an individual activity, done with friends, or family. It is a core skill for many individual & team-sports
4- or 6-Week Sessions
Long enough to fall in love with it!
Includes individual and group coaching
The sessions include individual and team activities
It is not just running, learn about food & beverages, is it energy or fuel?
Sample Session
Focus: Endurance
• Proper Form
• Warm up & cool down
• Pace setting
• Level appropriate games
• Liquids; water, juice, or electrolyte drinks
Sample Session
Focus: Skill building
• Pacing; sprinting versus distance running
• Foot work for sports
• Advanced warm up & cool down
• Practice games, e.g., soccer, relay, baton relay
• Food; instant energy versus lasting fuel
Get Started Checklist
• Willing & open to try new activities
• Loves to have fun, laugh, learn with peers
• Able to commit to 1 hour a week
• Review Recommended Gear list
Recommended Gear
• Shoes; recommend trail tread running shoes for Fall & Spring
• Shirts; 2 layers, long sleeve & short sleeve
• Pants; comfortable, elastic waist recommended
• Socks; recommend avoiding nylon (dress) sock
• Water bottle; recommend 24 oz
• Coat; weather appropriate, light weight
• Gloves & hat as needed
Demystify & simplify nutrition
We will create a wellness plan that adapts to your lifestyle, your culture, & your community. You won't walk out with an "Eat more greens and fruits" action plan, unless that is your one and only favorite foods.
demystify
I don't start with a book of "published diets." You get to talk, & talk, & talk, while I listen, listen and listen more. I am listening for how you feel throughout the day, the week, the month. I want to hear what you like & don't like, and what you have tried and not tried.
I want to know why you feel a need to have a nutrition wellness plan,
simplify
Choosing what you eat and drink should not be intimidating or complicated. You will not be counting calories or writing down everything you eat, unless this is the approach you want to try.
Sample Session 1
The Why
• Are you always hungry?
• Do you have cravings for certain types of food?
• Are you adding or reducing time or level of activity?
• Are you just curious & wanting to learn more?
Sample Session 2
Plan building
• Getting started, what limitations do you have?
• What are your favorite foods?
• Who makes your meals?
• What are you capable & able to do?
Get Started Checklist
• Willing & open to talk about your current "nutrition"
• Love to brainstorm & share ideas
• Understand that changing behavior patterns is more than a plan, it's you wanting to lead the way
Littles, Middles, Bigs
Sessions are grouped by grade levels
Sprints, distance runs, & group activities
Skills, performance, & endurance are taught for individual success
Littles – Kindergarten thru 4th grade
Middles – 5th grade thru 8th grade
Bigs – 9th grade thru 12th grade
Maximum 10 kids per session for Littles
Maximum 14 kids per session for Middles & Bigs
Other Options
• Custom classes
• Weekend 1 or 2-day workshops
Coming in 2024
Run or Get Moving with parents, siblings, & mentors’ days
5k & 10k team entry
Jamborees with other clubs as available
Start a new running or Get Started group
If you have a group of kids interested in Running, or Get Started. reach out for next steps.
Contact us
HealthForwardInfo@gmail.com
Creating Healthy Habits
Are your tweens & teens asking to join a gym?
Are they getting pickier about what they will eat?
Do they eat over at their friends house more than at home?
Do you try to ask questions or offer ideas and get "You don't understand" or "You don't get it."?
This is a chapter right out of my life raising a son.
I am a self-proclaimed gym-rat and conscientious eater of over 40 years. However, to my son, I was Mom. My job required I work in an office, have a briefcase & laptop, and talk in technical speak. How would I know about fitness, nutrition, or working out?
Several years ago, the best answer i gave was saying "yes" when my son asked if he could join a gym & have a personal trainer.
Aaron was an expert in the health & fitness field. I was not, I'm Mom
Aaron could correct and coach him on his form. I could not, I'm Mom
Aaron initiated conversations about foods and staying hydrated, I could not, I'm Mom.
Aaron was his champion! Every sign of progress and results my son achieved, he recognized
Aaron and my son built a bond around all thing’s fitness
Driving home from the gym. he would share Aaron's insights and ideas about nutrition and simple changes we could make to our shopping list. Sometimes, they were the same ideas I tried to share, that got the "You don't understand” and "You don't get it" response. No, I never called that out. We started tweaking our food intake together.
Investing in people who focus on building your children's self-esteem with recognition and celebration, can teach in a way your child finds interesting, and walks the journey with them, can have a lifetime impact. I know this first hand.
Behavior Change
Dropping a habit and creating a habit are mutually exclusive behaviors. The brain does not have a "Save As" function that can save a new habit over an old habit.
There are a lot of theories regarding the length of time it takes to drop or create habits. Bottom line, its subjective and each of us learns and changes behaviors at our own rate.
Learning and applying the "what" and "how" of behavior changes, new skills, & seeing progress should happen within 6 weeks.
Get Started
I start with 30 minutes of 1:1 with the parent or primary role model to learn their perspective, and any unique considerations I need to be aware of. This will assist in the assessment if I feel I am the right coach for your child.
Next, I will spend 60 minutes, 1:1 with your child. Listen to their thoughts and reasons they are looking for change. Together we create a common definition of positive words and phrases and the dreaded trigger words and phrase. We will write down their Why.
Collectively, we will determine if I am the right coach for your tween/teen.
Sample Session 1
What is my Why?
• Understand their perception of "How To" be successful
• Review and update "The How's." Map the How's to achievable actions & ideas
• Agree to a tracking effort approach
• Set 2-3 actions to focus on for a set timeframe
• Set dates & time for "Get Moving" sessions
Sample Session 2
Get Moving
• 75% of session is doing "Get Moving" activities**
• 25% of session is discussion relating to agreed actions
• Kick off tracking
**"Demystifying & Simplifying Nutrition" can be exchanged for "Get Moving" or added to the Creating Healthy Habits program
What to Expect
• Roller coaster of excitement and frustrations. Changing behavior is not simple or easy at any age
• Potential to be cranky if food changes are made to fast or to intensely. The body also must adjust to not being fed what its used too
• Desire to talk excessively about what they are learning and want to do
Prerequisites
• Open to ideas and recommendations
• Willing to commit to 1 week at a time of changes in behaviors (2-3 actions)
• Able to commit to 1 hour a week working with the coach
• Able to commit up to 4 hours independently on agreed commitments
Parent or Guardian
• Committed to adjust to create an environment for success. Examples;
---- membership for workout facility or classes
---- transportation to facility
---- modifications to grocery list
---- let growth and change happen over time
Pricing
Contact us
425.553.6429
HealthForwardInfo@gmail.com
Coach Beth
Running
February 2023, I was laid off after 20+ years in hi-tech. I made the biggest career decisions; leave hi-tech to pursue my passion and stop chasing the paycheck, and start my own health & wellness coaching for kids, boutique business.
"Smart choices" was my mantra with my kids, as a mom and role model. This included our choices in food, activities, friends, and much more.
This past year I became a Running Coach for kids ages 5-8 enrolled in summer camps.
Following this, I started Health Forward LLC to launch "Run with Health Forward."
My energy, happiness quotient, and positivity is at an all-time high working with kids.
My personal dossier for the past 6 years includes a mix of trail & road 10k's, & 1/2 marathons in WA, MX, UT, & AZ. My first 5k was in 2017, and my first full marathon was in 2019. Most recently I completed the San Francisco Marathon July of 2023.
Healthy Habits
Over 7 years ago, I thought I was doing all the right things to improve my endurance and strength. However, I could not run more than 8 miles without "crashing". I had plateaued on my strength training and random cravings for sweets, protein, or salty foods. My doctor recommended I see a nutritionist specializing in adult athletes. The nutritionist started with several questionaires and blood tests. The blood test were targeted at minerals and vitamins levels, absorption of supplements, markers for specific cancers & Alzheimer’s, gluten & lactose tolerance, cholesterol, and more. Additionally, a DNA test was run. Lastly, I had a flexibility and cardio tests. The results were more than eye opening. I tweaked my grocery list, added a few supplements, and was given specific training for areas of my body. It took a few months to see significant changes, however, I was feeling healthier and more energetic within a few weeks. This approach is over the top for most people and definitely not for tween & teens unless in highly competitive sports. It is an expensive approach for those that have good training and healthy food habits when your primary Dr cannot provide answers. I have learned from my experiences, that of my son's, and put in a lot of research time for tweens and teens, to create an approach for "Creating Healthy Habits." It is not a prescriptive list of "How To’s". It is 100% personalized to each client.
Training & Education
CPR-AED-FIRST AID ADULT CHILD & INFANT Certification
- Cornell University - Executive Leadership; High-Performance Leadership
- National Academy of Sports Medicine (NASM) elite program (in progress) - Certified health coach, specializing in Behavior Change, Health and Wellness, Nutrition & Wellness Consultant Certification (CNC)
More to it
Full-body balanced strength & endurance training & hot yoga keeps me at my best physically and mentally. Couple this with intentional food choices, keeps me fueled and full of energy.
Frequently Asked Questions
For running classes, what is age range, number of kids and if it’s only boys?
The Fall and Winter sessions are girls & boys, ages range between 10 & 14.
Do the kids in running classes have running experience or play in team sports?
There are kids that play soccer, swim, cross country, and some that have no experience in any coached actvities. My mantra, every week, "You are only competring with yourself." I mix up the groupings of kids when ww have skill drills,
where are the parents while the class is going, do you stay in one place or move around?
The parents are welcome to stay and watch, or leave and come back. My commitment is to be able to see all the kids at all times.
what happens if it rains a lot?
The kids have heard from me more than once: skin is waterproof, clothes survive getting wet in a washer repeatedly. If its pouring, I'll call off the class, however, use your judgement based on the comfort of your child, See information about Gear
Can we come watch a class?
Absolutely!
News
Check out what's new on our facebook feed!
Staying up to date should not require bouncing around to different media sites. I have created access to Health Forward related sites here
Pricing
Contact via email or phone
Please include the following information
Program
Child's Name (first only)
Child's Grade level
Parent or Gaurdian Name
Phone Number and email address
Information about your child that is relevant to the program
*A form will be added to website soon
Run with Health Forward
6 week sessions
In person, 60 minute classes
Marymoor Park in Redmond WA
If you have a group of kids interested in running as a group,
Do you have a location you'd like to propose?
Get Moving
6 weeks sessions
In person, 40 minute classes
Marymoor Park in Redmond WA
If you have a group of kids interested in Get Started reach out for next steps
Do you have a location you'd like to propose?
Healthy Habits
6 weeks - 1 or 2 sessions a week
This is currently a 1:1 coached class
Non-active sessions can be in person or virtual
Preferable to have activity sessions 1:1 in person