Category Archives: Fit Kid Program

  1. 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

  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. 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!

  4. How to Help Kids Make Progress

    Fear is a natural and essential part of growth. Every time kids consciously choose to step outside of their comfort zone, the next uncomfortable thing becomes a little bit easier. Teach your kids to do the things that they are afraid to do. Often what they fear has the greatest potential to expand their life.

    Aristotle once said, “We are what we repeatedly do, excellence, therefore, is not an act but a habit.” Parents need to know how to guide their children, particularly teens, towards a healthy pursuit of excellence, and steer them away from their comfort zone, which never produces lasting happiness.

    How Your Environment Impacts You

    Changing your habits and losing weight is a difficult but achievable goal, if you set yourself up for success. However, trying to commit to a drastic change and relying on your willpower alone will not work. The trick to building new healthy habits is to change the environment that is around you.

    Your environment which includes your home, family, friends, location, school, and lifestyle impacts you far more than you realize for better or worse. You simply can not make significant, lasting change without altering your environment. Changing it is the best way to set your kids up for success!

    Here are 6 ways to help your kids change their environment and achieve their fitness goals:

    #1: Keep some foods out of your home.

    There are certain foods like ice cream, cookies, bags of chips, candy, and cheese that are just too tempting and it is best to keep them out of your house. If family members bring this stuff into the house try to get them on board with you to keep these tempting foods out. If they must have these foods in the house, get them to keep it out of sight or in a locked cabinet. It can really be that simple!

    #2: Keep only healthy foods in plain view.

    It is important that you keep your kitchen organized and only make healthy choices visibly available. You should always have plenty of fruits and vegetables around that are ready to eat in case you get hungry. By keeping your kitchen tidy and putting away tempting snacks, your kids will less likely grab something that is processed, full of empty calories, or quick. Which they will definitely regret later!

    #3: Know your weaknesses and triggers.

    What foods will make it difficult for your kids to stop eating once they start? For me, I always keep cookies, ice cream, and chips out of my house because I can’t eat just a few. Likewise, make a list of all the foods that your kids can’t stop eating once they start. It is critical that they know what these foods are and they try their best to stay away from them as much as possible and find a healthy substitute.

    #4: Reduce the amount of food choices.

    Sometimes having too much food in the house will get your kids to overeat. Try to keep food choices as simple as possible and avoid a stuffed fridge or cupboards that overflow with different foods. Also, to avoid eating more than a serving, limit the meals your family prepares to one serving per person. Once you have your environment under control you will see how easy it is for your kids to eat healthy.

    #5: Change the people you hangout with.

    For better or worse, we become more like our friends and the people we hang around. Since your friends have a big impact on your habits, why not pick people who will have a positive influence? The best way to build a healthy lifestyle and improve yourself is to make friends with positive-minded people you admire and can learn from. Likewise, have the mindset that they can also learn from you.

    #6: Read books on nutrition and fitness.

    Reading allows you to shape your identity and increase your knowledge base. Surround yourself with books that will help you to make positive changes in your life. Learning about other people’s weight loss stories and struggles will help you to avoid those challenges yourself. There is also a lot you can learn from mentors by reading books and growing from their knowledge about food and nutrition.

    Maintaining Balance and Consistency

    Being fit is all about learning balance and consistency while having the right guidance and support to be successful. Studies show that consistency is key and shedding pounds slowly each week is more beneficial for long-term weight loss than seeing your weight drastically drop, only to rise again.

    At Kalina’s Fitness, our mission is to give kids (ages 8-18) the tools to transform their lives and build healthy habits that last a lifetime. By combining nutritional counseling, group support, and exercise classes, we provide a complete solution that empowers kids and teens to achieve their fitness goals.

    We are driven by a strong belief that all children deserve the opportunity to realize their full potential. It all starts with a one-on-one nutritional consultation. Register online today for your FREE Day Pass. We pledge to do everything we can to help you and your family get fit. Thank you for being here!

    get my free day pass

  5. Kids Fitness Classes in Charlotte

    Healthy habits help children to grow up to be happy and successful adults. They also help prevent future health problems like diabetes, high blood pressure, high cholesterol, heart disease, and cancer. Unfortunately, there are many factors that are keeping kids today from building a healthy lifestyle.

    The CDC reports that the percentage of adolescents aged 12–18 years who are obese is now 20.6%. Technology, busy schedules, fast food, and lack of exercise are all factors that contribute to our obesity epidemic. The fact is that kids today are learning many bad habits that are very difficult to change.

    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.

    At Kalina’s Fitness, our mission is to give kids (ages 8-18) the tools they need to transform their lives and build healthy habits that last a lifetime. By combining nutritional counseling, group support, and exercise classes, we provide a complete solution that empowers them to achieve their fitness goals. We are driven by a strong belief that every child deserves the opportunity to realize their full potential.

    1. Nutritional Counseling

    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 you and your family on how to use MyPlate.

    MyPlate is an effective and simple way for children to learn how to control their portions with an easy to understand illustration that will teach them how to build a healthy plate. Finally, your coach will keep track of your child and offer expert advice to help your family make better food choices. 

    2. Complete Group Support

    All our group support classes are designed to help kids stay motivated and on track to reaching their fitness goals. And they will make new friends and get the encouragement they need to be successful. It is all about empowering kids with the tools 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, dealing with stress, goal setting, problem solving, nutrition, and much more. We also have separate boys and girls classes to allow open communication and avoid distractions.

    3. Unlimited Exercise Classes

    All our exercise classes are designed to help kids get in shape no matter what their current level of activity is. Our circuit training classes focus on helping to 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.

    Our Lean Teen classes are an hour long and include 30 minutes of exercise as well as 30 minutes of group support to help kids stay physically and mentally in shape. By combining recovery periods with short bursts of cardio, they burn more calories than exercising at the same pace in just half the time. 

    Schedule Your Free Class Today

    At Kalina’s Fitness, we believe that America is at a crossroads. Our kids are sacrificing their future for the immediate gratification of TV, video games, and fast food. By teaching children the value of exercise and proper nutrition, we can empower them with the strength, confidence, and self esteem they need to pursue their dreams. We can train them to build healthy habits and transform their lives!

    Our program is the only year-round, affordable fitness and weight loss program designed especially for kids and teens ages 8 to 18. To register online for your Free Day Pass please click on the button below. Our coaches and I pledge to do everything we can to help you and your family build healthy habits and get fit. We look forward to help your child become an amazing version of themselves. 

    get my free day pass

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