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.

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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!

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.

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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!

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