Category Archives: Healthy Habits

  1. 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

  2. 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.

  3. Focus on Teen Fitness not on Sports

    It is important that for teens to stay healthy they should get at least one hour of moderate to vigorous physical activity every day. However, studies show that less than 10% of high school students got their daily hour of exercise. A regular fitness program can help pre-teens and teens reduce anxiety and stress, boost academic performance, improve confidence and self-esteem, and most important establish lifelong healthy habits.

    Active kids also have stronger muscles and bones, less risk of becoming overweight, and lower blood pressure and cholesterol levels. While research provides significant evidence that all physical activity positively contributes to overall health and well-being, teens need to focus more on regular exercise than sports if they want to stay fit. Otherwise, they are at risk of becoming a sport spectator and may end up living an inactive lifestyle as adults.

    Why Sports is Contributing to Obesity

    I am a big believer that any kind of physical activity is good for kids and teens especially since the latest study in Preventive Medicine shows that most teens today are as sedentary as 60 year olds. The fact is that our human body was designed to move! And for thousands of years, that is exactly what we did. However, rapid technological advances in the last 50 years (computers, TVs, the internet, phones, cars, etc.) has made us increasingly sedentary.

    The “sitting disease,” is a term used by our scientific community to describe individuals that engage in prolonged periods of sitting or overall inactivity. Even though sitting down all day may seem harmless, it has a negative impact on our health and it is literally making us sick and obese. This is why sitting is now considered the new smoking and too much sitting increases your risk of chronic health problems including heart disease, diabetes, and some cancers.

    The problem with kids and teens only playing sports and not focusing on regular exercise is that they will eventually stop playing sports. A recent study out of Harvard points out that “the majority of those who had played sports when they were younger no longer did, with a significant drop-off coming after age 26.” Instead of continuing to play sports as adults, most kids and teens will become sports spectators which leads to a sedentary lifestyle.

    Why Kids Need Healthy Workout Habits

    Even though it is important kids have fun exercising and playing sports, we also need to teach them early in life that working out is a habit smart people use to practice self-discipline and perseverance, the same two skills required to create happiness and prosperity. People who approach exercise this way do it longer and outlive those who see working out as a chore or something that is done temporarily. This is a lesson I learned when I was 13 years old.

    I remember I used to love playing all kinds of sports growing up… soccer, football, baseball, tennis, and racquetball. I did not play with the school team but just for fun with kids that lived around my neighborhood. Then when I was 13 years old my dad bought me a set of dumbbells and a push up bar. My brother who was two years younger than me also received the same gift and we soon started to compete every day on who could do the most bicep curls.

    After a month of competing with my brother, I noticed something that I had never seen before – a bicep. Actually two biceps and soon I realized I was hooked on working out. Those workout habits that I developed as a teen are still a part of my weekly routine and have helped me to stay fit as an adult. Like most kids and teens, I stopped playing sports a long time ago. However, I always make time for a good workout at the gym or to go for a run at the greenway.

    How Regular Exercise Transforms Lives

    The benefits of working out are too great to ignore since regular exercise prevents weight gain, increases energy and stamina, enhances sleep, and reduces the risk of stroke, type 2 diabetes, and even depression. Working out also has many mental benefits since it gives kids the confidence and grit (mental toughness) they need to pursue their dreams and to reach their full potential. This is why all teens need to develop healthy exercise habits early on in life.

    At Kalina’s Fitness we specialize on training kids and teens to build healthy habits that last a lifetime. By teaching your child healthy eating and exercise habits early on in life it will have a profound effect on the choices they make going forward. If your child needs help to get fit, please register for a free class at https://kalinasfitness.com/register or call (704) 614-6700. We give teens (ages 8-18) all the tools they need to build healthy habits and transform their lives!

  4. 6 Healthy Weight Loss Tips for Teens

    Now that school is about to start again, this is the perfect opportunity to create new healthy habits for your kids and the entire family. However, to help teens lose weight the focus should always be on making nutrition and lifestyle changes that can be followed long-term.

  5. 5 Tips for a Healthy Thanksgiving

    Celebrating Thanksgiving with family is one of our favorite time of the year! However, while the holidays are a time to get together with family and friends, every party and gathering is also an excuse to take a holiday from your healthy eating habits. Here are 5 nutrition tips that will help you and your family cut calories without depriving anyone of a Thanksgiving feast:

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