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Category Archives: Fit Kid Program

  1. Kid Fitness Center Transforms Lives

    Currently there are over 37,000 fitness and weight loss centers for adults in the US. And thanks to the boutique fitness boom, every year more gyms are being built to help adults lose weight and get fit. All the while our obesity epidemic has reached a record 40 percent, up 13 percent from just 20 years ago.

    It is estimated that by 2030 nearly half of all US residents will be obese. This is a staggering number considering the number of gyms and diets that are out there. If a person wants to be fit all they need to do is workout a few times per week and stick to a balanced diet that includes plenty of vegetables.

    If it was that easy we would all be fit and healthy. However, our obesity epidemic will only get worse since our teens are exchanging an active lifestyle for a sedentary one of screen time and video games. Also, there are a lot of kids today that refuse to eat vegetables or simply are not getting enough.

    The amount of food children eat is also one of the most important parts of building a fit lifestyle and maintaining a healthy weight. What kids and teens eat daily now will impact their health including risk for heart disease, diabetes, and cancer. It will also affect their quality of life for many years to come.

    Teach Kids Healthy Habits Early

    Habits are actions and behaviors that we perform subconsciously and they are very difficult to break. Studies show that the habits that we develop early and are formed in childhood related to eating and exercise carry over into adulthood. And once poor health habits emerge they tend to be long lasting.

    For example, research has indicated that 97% of people who lose weight regain it again within 5 years. Yes, our health habits are really that hard to change! That is why if you want to help your child develop good habits that are associated with a longer and healthier life you have to start at a very early age.

    Over the last 6 years we have helped hundreds of kids and teens build healthy eating and exercise habits. Katherine (pictured below) was one of our first kids to join our program back in 2015 when she was only 11 years old. Recently, she came to visit us to thank us. Today she is a strong and healthy teen.

    At Kalina’s Fitness, we are a lot more than just a fitness center. Our mission is to give kids and teens (ages 8-18) the tools to transform their lives and build healthy habits that last a lifetime. And while most programs only focus on exercise classes, nutritional counseling, or group support, our program includes all three. We give kids all the tools they need to achieve their fitness and weight loss goals!

    1. Personalized Nutrition Plan

    It all starts with a one-on-one nutritional consultation to better understand your child’s eating habits. Your health coach will prepare a nutrition plan that gives your family the flexibility needed to make permanent lifestyle changes. MyPlate is an effective way for your child to learn how to control their portions with an easy to understand illustration that will teach them how to build a healthy plate.

    2. Complete Group Support

    All our group support classes are designed to help kids stay motivated and get the encouragement they need. With the assistance of an expert counselor, our group support classes discuss positive thinking, body image, self-esteem, anti-bullying strategies, dealing with stress, goal setting, problem solving, nutrition, and much more. It is all about empowering our kids with the tools to be successful.

    3. Unlimited Exercise Classes

    Our exercise classes are designed to help kids get in shape no matter what their current level of activity is. By combining short bursts of cardio with recovery periods, your child will burn more calories than exercising at the same pace in just half the time. All our classes include 30 minutes of exercise as well as 30 minutes of group support to help our kids stay physically and mentally in shape.

    Schedule Your Free Class Today

    We are driven by a strong belief that every child deserves the opportunity to realize their full potential. It is all about learning balance and consistency and having the right guidance and support to succeed. Let us help your child become an amazing version of themselves and schedule your free class today. We look forward to serving you and your family with excellence. Thank you for visiting us!

  2. What Does Lean & Fit Really Mean?

    Being “Lean” and “Fit” means to have the right percentage of body fat for your individual body type. We do not want your family to have the goal of being thin. We want your family to be healthy and strong! This is why we designed both of our programs Fit Kid (for ages 8-12) and Lean Teen (for ages 13-18).

    The fact is lean and fit people are healthier, live longer, and have a better quality of life. The risk of cancer, stroke, heart disease and many other life-threatening diseases increases in proportion to the amount of extra fat the body has to carry. We owe it to our children to help them become lean and fit.

    Body image is something all of us have to deal with at some time especially with the media industry portraying “the perfect body” as skinny or scrawny. This implies an unhealthy percentage of body fat due to undernourishment. If the goal is to be healthy, we should strive to be strong instead of skinny.

    We need to teach our children that being strong comes through healthy eating and being conscious of the foods they choose to eat not rejecting nourishment for their body. In most cases, being strong means feeling better but sometimes weighing more since muscle tissue is more dense than fat tissue.

    At Kalina’s Fitness, we believe that every child should have the opportunity to become lean and fit. By combining nutritional counseling, group support, and unlimited exercise classes with a certified coach, our fitness programs make it easy for all kids and teens to become an amazing version of themselves.

    1 – Personalized Consultations

    It all starts with a one-on-one nutritional consultation to better understand your child’s eating habits. Your health coach will prepare a nutrition plan that gives your family the flexibility needed to make permanent lifestyle changes. We will also train your family on how to build a healthy plate.

    MyPlate is an effective and simple way for your teen to learn how to make better food choices. Finally, your coach will keep track of your child’s monthly progress and offer the expert advice your family needs. After all, the key to lowering and maintaining weight is to follow a balanced nutrition plan.

    2 – Group Support Meetings

    All our group support classes are designed to help our kids and teens stay motivated and on track to reaching their fitness goals. It is all about empowering them with all the tools to be successful and giving them the support they need to build their strength, confidence, and self-esteem.

    With the assistance of an expert counselor, our group support classes discuss positive thinking, body image, self-esteem, anti-bullying strategies, dealing with stress, goal setting, problem solving, nutrition, healthy recipes, food labels, teamwork, leadership training, and much more.

    3 – Unlimited Exercise Classes

    All our exercise classes are designed to help our kids and teens get in shape no matter what their current level of activity is. Our circuit training classes combine short bursts of cardio with recovery periods to help your child burn more calories than exercising at the same pace in just half the time.

    Our classes stimulate the muscles while also keeping the heart rate elevated. Studies show that this is the best way to get the most from a workout. Each class is an hour long with 30 minutes of exercise and 30 minutes of group support to help our kids and teens stay physically and mentally in shape.

    Register Today for Your Free Class

    In our years working with kids and their families, we have observed that the number one desire of all parents is that they want the best for their child but they do not know where to start. So if you are a concerned parent our programs were designed especially for you. They work for all kids and teens!

    We are driven by a strong belief that all children deserve the opportunity to realize their full potential. Let us help your child become an amazing version of themselves and schedule your free class today. We look forward to serving you and your family with excellence. Thank you for visiting us!

    get my free day pass

  3. Fitness Program for Kids and Teens

    It is very difficult to be fit and healthy in our country. Today over 68 percent of adults are overweight and 39.8 percent are considered obese. According to a recent study, if current trends continue about 50 percent of adults will be obese by 2030. Obesity has been linked to many serious medical health conditions including heart disease and stroke, high blood pressure, diabetes, and certain cancers.

    The fact is that obesity is currently the number ONE cause of death in the US as more adults develop heart disease early in life. The GOOD NEWS is that this is preventable! My wife and I truly believe that adolescence is the most important time in a person’s life to start developing healthy habits. However, training kids and teens to build healthy eating and exercise habits is not always easy and takes time.

    Identify and Replace Bad Habits

    There are millions of teens who are at a healthy weight but are also at risk of being obese as adults due to their poor health habits. Technology, busy schedules, fast food, and lack of exercise are all factors contributing to obesity and teens today are learning many bad habits that are very difficult to change.

    Too Much Technology – These days, kids learn to use technology at such a young age that they spend their whole lives texting, playing video games, and staring at screens. The problem is that their bodies were created for movement and not this kind of sedentary activity which can lead to obesity.

    A Busy Lifestyle – Even though it is better for teens to be busy than lazy, packing their schedule with too many activities leaves little time left for play and relaxation. It is important for kids to have fun and do their own exercise through play while still having enough time for relaxation to avoid burnout.

    Fast Foods – According to the CDC, fast-food consumption has increased fivefold among children since 1970. The fact is a diet containing high levels of fat or sugar and few nutrients can cause teens to gain weight quickly. And poor health stemming from childhood obesity can continue into adulthood.

    A Sedentary Lifestyle – The CDC recommends that children get at least one hour of exercise daily to remain healthy. Unfortunately, most teens today are sedentary and the more inactive a child is, the greater the risk of many major health problems including diabetes, heart disease, and certain cancers.

    Help your teen identify bad habits that they need to overcome. Include in the list ways to remove as many triggers as possible from your home. Example: If your child spends too much time watching TV then set limits to screen time. Make it easy for your teen to break bad habits and create healthy ones.

    Nutrition is 80% of Weight Loss

    When it comes to losing weight nutrition is 80% of the work and exercise is 20%. The reason nutrition is more effective to lose weight than exercise is because it takes a ton of activity to burn 700 calories. Since 3,500 calories equals 1 pound, you will need to run 7 to 10 miles a day to lose 1 pound a week. The average person can’t keep that up for a month especially without increasing their caloric intake.

    Instead it is much easier to create a 700 calorie deficit through nutrition than it is to burn 700 calories through exercise. Teens don’t need to hit an exact 80/20 ratio to lose weight but they should focus primarily on nutrition if they want to shed pounds. It also should be done in a safe and healthy way! Teens are growing and they need essential nutrients so it is important that they say NO to Fad Diets.

    To build healthy eating habits, we recommend that all kids and teens learn how to use MyPlate. MyPlate is an easy to follow food guide that was created by the USDA to help parents feed their kids nutritious meals. With its new icon, it will teach your whole family how to eat better and help control portions. What your child eats daily now will have an impact on their health for many years to come.

    Schedule Your Free Class Today

    Habits are actions and behaviors that we perform subconsciously and they are very difficult to break. Studies show that the habits that we develop early and are formed in childhood related to eating and exercise carry over into adulthood. And once poor health habits emerge they tend to be long lasting.

    For example, research has indicated that 97% of people who lose weight regain it again within 5 years. Yes, our health habits are really that hard to change! That is why if you want to help your child develop good habits that are associated with a longer and healthier life you have to start at a very early age.

    At Kalina’s Fitness, we combine nutrition, group support, and exercise classes to empower kids with the tools they need to achieve their fitness goals. Our program is the only year-round, affordable fitness and weight loss program designed especially for kids and teens between the ages of 8 to 18.

    We are driven by a strong belief that all children deserve the opportunity to realize their full potential. Let us help your child become an amazing version of themselves and schedule your free class today. We look forward to serving you and your family with excellence. Thank you for visiting us!

  4. Exercise & Eating Habits of a Fit Kid

    Studies show that to build lifelong healthy habits it is important to start early! The fact is fit people are healthier, live longer, and have a better quality of life. The risk of cancer, stroke, heart disease and many other life-threatening diseases increases in proportion to the amount of extra fat the body has to carry.

    This is why it is critical that we train kids how to build healthy exercise habits as early as possible. We also need to teach them that being strong comes through being conscious of the foods they choose to eat. Our Fit Kid Program gives kids all the tools they need to build healthy habits that last a lifetime.

    Over the last six years we have helped hundreds of kids change their habits and transform their lives. We can also help your family get fit! Here are 10 simple ways for your family to lead a healthy lifestyle:

    1) Set Early Bedtimes

    It is important that kids get a healthy amount of sleep each night to stay focused. They also need more sleep than adults because they are in a time of fast physical, intellectual, and emotional growth. To help your child stay alert, experts recommend that they get at least eight hours of sleep each night.

    2) Eat Most Meals at Home

    Eating out can expose children to unhealthy food choices and inappropriate portion sizes. Studies show that kids who eat at home are more likely to eat fruits and vegetables than children who eat most of their meals at restaurants. Eating at home is also a great way to teach your kids how to prepare meals, cook, and enjoy family time together.

    3) Eat a Nutritious Breakfast

    Most experts agree that breakfast is the most important meal of the day and should never be skipped. It is also a great opportunity to get a healthy dose of essential nutrients. To get your kids ready for breakfast, consider making their bedtimes earlier each night so they have enough time to enjoy it.

    4) Limit Servings and Portions

    The main cause for excess weight is overeating. We want children to eat only when they are hungry and to stop when they are full. Since overeating is mainly a bad habit, limit your child to just one plate during meals. If he or she is still hungry always have veggies and salad available for a second serving.

    5) Make Fitness a Family Priority

    Take a walk early in the day with your family and again after dinner. Make fitness a family adventure! It’s the perfect way for your family to get physical activity during your special time together. Having the ability to move, breathe, and share life with your family will also help your kids feel more grateful.

    6) Stock up on Fruits and Veggies

    Fruits and vegetables are rich in nutrients and very low in calories! A healthy snack will also help your child stay energized and alert during the day. To ensure your family gets plenty of fruits and vegetables each day, we recommend you always keep pre-washed produce available to simply grab and eat.

    7) Exercise at Least Twice a Week

    It is important that your kids exercise regularly not only to stay fit but also to perform better in school. According to experts “exercise boosts academic performance in various ways: allowing kids to focus on their school work; boosting their self-esteem and mood; and increasing blood flow to the brain.”

    8) Enjoy More Water, Less Soda

    When it comes to building lifelong healthy habits, drinking 8 glasses of water is a must. Kids cannot replace water with juices or diet sodas! Water helps us stay hydrated and increases our metabolic rate which is important for staying fit. On the other hand, juices and diet sodas contain artificial sweeteners that have empty calories and are devoid of nutrients.

    9) Avoid Skipping Any Meals

    Skipping meals seems like a good way to help your family lose weight but it actually slows down your metabolism and causes your kids to eat more throughout the day. Studies show that kids who skip meals are more likely to be overweight than those who make eating a balanced meal a priority.

    10) Make it a Balanced Plate

    MyPlate is an easy to follow food guide that was created by the USDA to help parents feed their kids nutritious meals. With its new icon, MyPlate reminds us how to eat better by showing a balanced plate that divides the four food groups into equally sized sections: Fruits, Vegetables, Grains, and Protein. During meal times make sure your child includes one food from each of the four food groups.

    Register Today for Your Free Class

    In our years working with kids and their families, we have observed that the number one desire of all parents is that they want the best for their child but they do not know where to start. So if you are a concerned parent our Fit Kid Program was designed especially for you. It truly works for all kids!

    We are driven by a strong belief that all children deserve the opportunity to realize their full potential. Let us help your child become an amazing version of themselves and schedule your free class today. We look forward to serving you and your family with excellence. Thank you for visiting us!

    get my free day pass

  5. Exercise Classes for Kids and Teens

    If you think it takes hours of grueling gym time to see real change, then think again. In just thirty minutes you can get a great workout! Our Lean Teen exercise classes consist of a 30 minute total body workout that includes a 2 minute warm-up, 25 minutes of circuit training, and a 3 minute cool down. All our exercise classes use hydraulic equipment designed to be safe for teens and to provide the right amount of resistance. It helps our kids to build lean muscle and to burn calories faster!

    Our focus with circuit training is to help stimulate the muscles while also keeping the heart rate elevated. Our rest periods never exceed 60 seconds. Having short rest periods helps to keep the heart rate elevated and the body at fat burning levels. We also require our teens to use a heart rate monitor to ensure they are exercising at the right intensity level without going overboard and risking injury (normally 65-85 percent of their maximum heart rate).

    I can’t stress enough how important it is for teens to get into the exercise habit as early as possible and do it in a way they enjoy and will want to continue throughout life. Studies show that circuit training is the best way for teens to get the most from their workouts. By combining short bursts of (high intensity) cardio with (low intensity) rest periods, our Lean Teens are able to burn more calories than exercising at the same pace in just half the time.

    All our Lean Teen classes are one hour long and also include 30 minutes of group support. While our exercise classes workout the body, our group meetings workout the mind. It is all about helping our teens develop the right mindset and change the way they think about food and exercise. We design our group meetings to help our teens stay motivated and on track to reaching their goals while they make new friends from teens just like them.

    As the Program Director, my wife Kalina has over 20 years of experience as a psychotherapist and counselor working with teens. With her guidance, our teens discuss topics such as positive thinking, body image, self-esteem, anti-bullying strategies, dealing with stress, goal setting, problem solving, nutrition, and much more. Our goal is to empower our teens with the tools they need to be successful and help them build strength, confidence, and self-esteem.

    Teen Testimonials – Quick 3 Min Trailer

    Brigida Mack from WBTV News came to interview our Lean Teens and it was truly amazing to see our kids answer her questions about fitness and nutrition. Below you can watch the complete 40 minute news video and their testimonials. If you have limited time, please watch this quick 3 minute trailer.

    Teen Testimonials – News Video Part 1

    Teen Testimonials – News Video Part 2

    Try Us Today – Get Your Free Day Pass

    At Kalina’s Fitness, our mission is to give teens the tools they need to transform their lives and build healthy habits that will last a lifetime. Our program is the only year-round, affordable fitness and weight loss program designed especially for kids and teens between the ages of 8 to 18.

    We are driven by a strong belief that every teen deserves the opportunity to realize their full potential. Let us help your child become an amazing version of themselves and schedule your free class today. We look forward to serving you and your family with excellence. Thank you for visiting us!

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