Category Archives: Healthy Habits

  1. 5 Tips for a Healthy Thanksgiving

    Celebrating Thanksgiving with family and friends is one of our favorite time of the year! However, while the holidays are a great time to get together, every party and gathering is also an excuse for us to take a break from our healthy eating habits. The good news is that there are things you can do to stay fit.

    The real meaning of Thanksgiving is not to feast but to give thanks. By focusing on gratitude you and your family will be able to eat consciously and joyfully while not packing the extra pounds. Follow these 5 nutrition tips to help you and your family cut calories without depriving anyone of a feast:

    #1: Skip Extra Portions and Servings

    Before you fill your plate, look around the buffet table and decide what you want to eat. Then select a reasonable portion of the foods that will satisfy your cravings. The trick is to resist the temptation to go back for second servings. Besides Thanksgiving leftovers are much better the next day! If you can limit yourself to just one plate, you are less likely to overeat and have room still available for a small dessert.

    #2: Fill 1/2 of Your Plate with Veggies

    If you are planning to visit family, make sure to take a salad bowl or vegetable plate. Otherwise be a health-conscious host and prepare plenty of veggies for everyone! Adding veggies to your plate will fill you up and keep you from indulging in unhealthy foods. Also, try to avoid cheese, cream, and butter.

    For many families mac and cheese is sometimes hard to avoid during Thanksgiving. But with several types of cheese, milk, and breadcrumbs, you might want to take just a tiny spoonful during your feast. To make your meal healthier skip the mac and cheese and choose a side dish of sweet potatoes.

    #3: Don’t Skip Breakfast and Lunch

    It is a big mistake to fast before a big meal or party. When people skip meals, they end up feeling so hungry by dinnertime that they sometimes behave irrationally and overeat. Don’t make this mistake! Make sure you and your family have a regular breakfast and lunch to avoid packing on the pounds.

    Studies show that teens who skip meals are more likely to be overweight than those who eat three meals a day. The fact is that skipping meals slows down your metabolism and causes you to eat more throughout the day. So make it a priority to have breakfast with your family on Thanksgiving.

    #4: Enjoy More Water, Less Dessert

    Remember to drink plenty of water before and during your meal since it will help your stomach to stay full and keep you from overeating. Teens cannot replace water with juices or diet sodas. Water helps us stay hydrated and increases our metabolic rate while juices and diet sodas contain artificial sweeteners that affect our hormone levels. Sugary drinks are simply empty calories and devoid of any nutrients.

    As for sweets, try to limit your portion to one serving of dessert. Your best bet is a slice of pumpkin pie since it has 40% fewer calories than pecan pie. Pumpkin also delivers fiber and, like all orange foods, pumpkins are packed with carotenoids which can help tackle free radicals and decrease inflammation. 

    #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 make you feel even more grateful.

    Eating less and exercising more is also the winning formula to prevent weight gain during the holidays. By making smart choices that allow you to feel both satisfied and energized simultaneously, you will not feel deprived during Thanksgiving or feel stuffed and sluggish. This balance will help you stay fit!

    Focus on Weight Maintenance

    The holiday season is a time for celebration! However, most Americans never lose the weight they gain during this time of the year. If you and your family can shift from a mindset of weight loss to weight maintenance and control portions, then eating healthy during the holidays will not be as hard.

    If you have any questions please let us know. At Kalina’s Fitness we are always here to help you and your family build healthy habits that last a lifetime. Our program combines nutrition, support, and exercise classes to empower kids and teens with the tools they need to achieve their fitness goals.

    We are driven by a strong belief that every child deserves the opportunity to realize their full potential. Let us help your child become an amazing version of themselves and register for your Free Class today. We wish you and your family a happy and healthy Thanksgiving. Thank you for visiting us!

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  2. Quick Weight Loss Does Not Work

    It is true that quick weight loss and fasting, eating little to no food, will result in weight loss but this is a short-term solution that is very dangerous. After all, the reason that we have an obesity epidemic is because fasting and diets simply do not work long-term. It takes hard work to lose weight and be fit!

    The key to achieving your weight loss goals is to focus on building healthy habits and making your meals balanced and nutritious. You also want to develop a regular exercise routine that includes both strength training and cardio. Here are 6 reasons why the risks of fasting far outweigh any of its benefits:

    #1: You Will Lose Muscle

    You will lose weight by dramatically cutting calories but it will also cause all kinds of health problems. When you fast, your body goes into conservation mode and breaks down a mix of both fat and muscle to get the fuel it needs. Muscle is important since it helps your metabolism to burn calories faster.

    Your muscles require more calories than fat to be maintained so the more muscle you have, the more calories you will burn. As a result, losing muscle is never a good idea if you want to lose weight long-term and be fit. Instead, to lose weight focus on doing strength training to increase your muscle mass.

    #2: You Will Lose Water

    Most of the initial weight lost due to fasting is primarily “water weight” and not fat. However, your body needs water to burn calories it intakes through eating. When you fast you lose water and slow down your metabolism. This is the main reason why after fasting any lost weight usually comes back quickly. 

    Instead, to lose weight focus on drinking at least 8 glasses of cold water a day. Studies have shown that drinking a glass of water before a meal increase your resting metabolism by up to 30%. This calorie-burning effect is even greater if you drink cold water since your body will use its energy to heat it up.

    #3: Harmful Side Effects

    There are many side effects to fasting including dizziness, headaches, fatique, and low blood sugar. It also causes vitamin and mineral deficiencies, diarrhea, and muscle breakdown. The longer you fast the more severe the side effects are including anemia, kidney and liver damage and an irregular heartbeat.

    The reality is that short-term wins on fad diets and fasting almost always fade away. However, the long-term consequences are there to stay. Fasting not only damages the immune system but negatively affects many of the body’s organs and interferes with vital bodily function. It can even result in death.

  3. Tips to Help Kids and Teens Get Fit

    To build lifelong healthy habits it is important to start early! The reality is that once you are an adult it is very difficult to change your habits. If you don’t believe me, look at the numbers. Even though there are over 37,000 fitness centers in the US, the overweight and obesity rates have skyrocketed to 70%.

    Instead of helping adults to change their habits, we need to train our kids as EARLY as possible! Our Lean Teen Program specializes in helping teens (ages 8-18) to build healthy habits and achieve their goals. And even though we have over 90% teen weight loss success rates, losing weight is not easy.

    After doing many nutrition plans, there are several weight loss myths that often hold teens back from achieving success. The following are the most common weight loss myths and tips to overcome them:

    Myth #1: You can Skip the Vegetables

    To have a balanced nutrition plan, it is essential that kids learn to eat more vegetables during meal times and fill half of their plate with plenty of veggies and fruits. Making a veggie smoothie is a good alternative for teens that do not like their texture. However, completely skipping vegetables is out of the question since they are high in nutrients and low in calories. Click Here for tasty smoothie recipes!

    Myth #2: Working Out is Always Fun

    When it comes down to exercising it is all about training kids and teens to be consistent. According to Scarlette Johansson, she got in shape for the role of the Black Widow doing “boring 5am workouts.” It wasn’t about the coolest workout fad or latest gadgets, it was about working out even when she did not want to. Likewise, Sammy (pictured above) earned her shirt for always giving it her best effort!

    Myth #3: You Don’t Need to Lift Weights

    Lifting weights is essential to building lean muscle and having a fast metabolism! That is why it is important that teens get used to doing strength training at an early age. To stay fit Sammy comes several times per week to our Lean Teen classes that include both weight training and cardio. Our coaches always make sure that she works out to her potential by checking her intensity and form.

    Myth #4: You Just Need to Exercise More

    Even though exercise can be beneficial, when it comes to losing weight, nutrition makes up 80% of the equation. The fact is you cannot out-exercise bad eating habits! That is why it is essential that all teens learn how to eat balanced meals, control their portions, and make healthier food choices. Sammy earned her shirt by making big changes to her eating habits and is now at a healthy weight.

    Myth #5: Diet Soda, Juices, and Weight Loss

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

    Your whole family can build healthy eating and exercise habits together. To help your kids get off to an early start and achieve their goals, we also recommend that you focus on these 5 important tips:

    Tip #1: Set Early Bedtimes

    It is important that kids and teens 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 teen stay alert, experts agree that they get at least 8 hours of sleep each night.

    Tip #2: 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.

    Tip #3: Stock up on Fruits & Veggies

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

    Tip #4: Try Not to Skip Any Meals

    Although skipping meals seems like a good way to lose weight, it actually slows down your metabolism and cause you 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. During meal times make sure to include one food from each food group – Vegetables, Fruits, Grains, and Protein.

    Tip #5: Exercise at Least Twice a Week

    It is important that your teen exercises 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 self-esteem and mood; and increasing blood flow to the brain.”

    Maintaining Balance and Consistency

    Being fit is all about learning balance and consistency while having the right guidance and support to be successful. At Kalina’s Fitness, our mission is to give teens (ages 8-18) the tools to transform their lives and build healthy habits that last a lifetime. By combining nutrition, 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 personal consultation to better understand your child’s eating and exercise habits. Let us help your teen 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. 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. 

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  5. Teach Your Kids Healthy Habits Early

    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.

    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.

    Having a Busy Lifestyle – Even though it is better for kids 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 kids 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 kids 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.

    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.

    For these reasons, we will focus on the 3 pillars of a healthy lifestyle: nutrition, exercise, and sleep.

    1. Balanced Nutrition

    Proper nutrition is essential at every stage of life, but this is especially true for children. Kids need a balanced diet to help fuel their growing brains, muscles, and bodies. Whether you have a toddler or a teen, here are a few of the best strategies to improve nutrition and encourage smart eating habits.

    Sitting down at the table as a family is an important part of establishing healthy eating habits and provides quality time for the whole household. Studies show that families that eat together tend to eat more fruits and vegetables and consume less fast food, soft drinks, and foods high in added sugar.

    Eating at home is also more economical and gives you control over both the quality and quantity of food your family eats. While preparing family meals try to serve a variety of fruits and vegetables, limit soft drinks, encourage lots of water, keep in mind proper portion sizes, and avoid junk and fried foods.

    2. Physical Exercise

    In order to create a future of happy and healthy adults with your kids, it is essential to get active as a family. Unfortunately, between school, work, and extracurricular demands, families today are very busy and home is the place for decompressing in front of a screen… many times in separate rooms.

    Make physical activity part of your family’s routine. Take a walk, visit the community pool, or go on a bike ride. Encourage your kids to try team sports or karate classes. These can help your child’s growth and self-esteem. It is also essential that your child learn to workout and build a weekly exercise habit.

    Developing a weekly workout routine and playing sports are two very different things. Most kids that play sports eventually stop playing as adults. This is why it is so important for kids to learn to workout at a young age. Especially since it will be a lot harder for them to develop an exercise habit as an adult.

    3. Resting and Sleep

    Sleep, and the rest and repair it offers, is critical to life. It ensures the optimal functioning of our bodies including our physical endurance, mood, memory, digestion, and even the condition of our skin. However, compared to diet and exercise, our culture undervalues the health benefits of sleep.

    Most kids today are trading their sleep time for screen time which can have negative long-term consequences. Kids that do not get enough sleep often gain weight since they become hungrier and drawn to high-calorie foods. They are also at a higher risk of diabetes and have a slower metabolism.

    This is why it is critical that kids have no more than 2 hours of screen time per day to be fit. Screen time includes the TV, computer, tablet, and video games. You should also set time limits on smart phones as a part of screen time. Promote physical activity instead and make sure your kids get plenty of rest.

    Schedule Your Free Class Today

    At Kalina’s Fitness, we combine personalized nutrition, group support, and unlimited exercise classes to empower kids and teens with the tools they need to achieve their fitness and weight loss goals. We are driven by a strong belief that every child deserves the opportunity to realize their full potential. Let us help your child become an amazing version of themselves and register today for a Free Day Pass.

    get my free day pass

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