Category Archives: Kids Fitness

  1. Kids Exercise and Support Classes

    Our Fit Kid Program gives kids ages 8 and up all the tools they need to build healthy habits that will last a lifetime. By combining nutritional counseling, group support, and exercise classes, our program helps kids transform the way they think about food and exercise in a fun and positive environment.

    Whether doing lunges, jumping jacks, or practicing pushups, our kids move between strength and cardio stations to get a total body workout. Our kids also attend group support classes designed to keep them motivated and give them the encouragement they need to achieve their fitness goals.

    We will also train your family on how to use MyPlate. This is an effective and simple 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. After all, the key to being fit and strong is to follow a balanced nutrition plan.

    All parents want their children to be healthy but sometimes they do not know where to start. If you are a concerned parent our program was designed especially for you. It is a program that works for all kids! But don’t take our word… read these reviews to find out what parents are saying about our program:

    Parent Testimonials and Reviews

    Lakisha Rucker Pride review – “Not only has my daughter lost weight, inches and body fat in one month, but most importantly her self esteem and confidence have improved. Jorge, Kalina, and the trainers are amazing, professional and so kind. Thank you for caring about our children. I definitely recommend the program!”

    Jenny Ledyard Bivona review – “We have been going 3 weeks now, drive over 30 minutes to get to class and are more than excited about this program. My daughter is getting so much out of it and the staff is amazing. Well worth the drive!!!”

    Shirma Stover-George review – “Thanks to the awesome people at Lean Teen for their commitment to helping young people learn the value of a healthy lifestyle! I have seen a HUGE difference in my Madison since starting the program in March. Thank you!”

    Joya Wilmot review – “My daughter enjoys this program immensely and has been working very hard at making better choices with her nutrition. She likes the trainers and I love hearing about her workouts and group meetings. We’re so glad to have found this program.”

    Beverly Knox Davis review – “This program has been awesome for my daughter. Her self-esteem has improved, she is losing weight and is much more motivated than I have ever seen.”

    Dolores Jarrin review – “The owners are genuinely caring people who have great dedication to truly helping children. We’re so excited to have our son start his journey here!”

    Stephanie Gainer review – “Thank you Jorge and Kalina for dedicating yourselves to our children! My daughter has learned so much in this program and has made life long changes! It has helped our whole family be more dedicated to achieving a healthier lifestyle! ♡♡♡”

    Mimi Griffin review – “My son really is enjoying this program. He loves the encouragement and he feels so comfortable. And meeting new friends he loves it.”

    Pam Wenzinger review – “I’m so happy to have found a place that my child can feel comfortable in learning about nutrition and exercise. Very positive environment with people committed in making a difference in the lives of children!”

    Tammy Ames review – “My niece has been in the program for a few months now, and she has not only lost 9 pounds, but she has gained confidence and good knowledge on what to eat and how to eat healthy! I would recommend the program to anyone looking for a complete package for their child.”

    Sharon McFarland review – “The availability of nutritional counseling, exercise, group sessions, and monitoring of weight & body measurements is great. There is accountability and follow up with each client. In addition to being Christians, Jorge & Kalina are very professional. My daughter’s motivated because she’s surrounded by peers who are able to identify with her struggle. Thanks Jorge & Kalina!!”

    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 Fit Kid Program was designed by us to give kids the tools they need to achieve their fitness goals. 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. 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!

  3. 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

  4. Parent and Teen Exercise Classes

    You won’t be bored when you do our circuit training classes. This workout gets your heart rate up and strengthens your muscles at the same time. So if you’re looking for a full-body workout in 30 minutes or less, studies show that circuit training is the best way for kids and parents to workout together.

    All our parents are invited to come Saturdays for a free exercise class. This is the perfect way to bond with your teen while getting a great workout. Our exercise classes use hydraulic equipment that is designed to be safe for kids and teens while using the right amount of resistance for any age group.

    Our circuit training classes also help our kids to build lean muscle and burn calories faster. Our classes stimulate the muscles while keeping the heart rate elevated and rest periods never exceed 60 seconds. Having short rest periods helps to keep the heart rate elevated and the body at fat burning levels.

    I can’t stress enough how important it is for kids and teens to learn healthy habits as early as possible and do it in a way that they enjoy and will want to continue throughout life. This is why it is essential that parents are healthy role models for their kids since they have the most influence in their lives.

    The good news is that we created a program that will help your family to get fit. While most programs only focus on exercise, nutrition, or support, our program includes all three. Our classes are designed for kids to transform the way they think about food and exercise in a fun and positive environment.

    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.

    Brigida Mack from WBTV News came to interview our kids and teens and it was truly amazing to see them answer her questions about fitness and nutrition. Below you can watch the WBTV news video:

    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!

  5. Exercise Classes Help Kids Get Fit

    It is important that for kids 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 our youth today get their daily hour of exercise. A regular fitness program can help kids and teens reduce anxiety and stress, boost academic performance, improve 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, kids need to focus more on regular exercise. Otherwise, they are at risk of becoming a sport spectator and may end up living an inactive lifestyle.

    Why Kids Need Healthy Exercise Habits

    We are big believers that any kind of physical activity is good for our youth especially since the latest study in Preventive Medicine shows that most kids 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, television, the internet, cars, phones, 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. 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.

    We need to teach kids 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.

    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.

    Our program was designed for kids and was developed by us over a decade ago. In 2003, we built the first teen fitness and weight loss program in our nation, Lean Teen Program, and rebuilt it again in 2014. Over the past 16 years our program has helped over 1,000 kids and teens transform their lives.

    By combining personalized nutrition, group support, and unlimited exercise classes, our program makes getting fit as easy as 1-2-3. It provides a complete solution that gives kids and teens (ages 8-18) all the tools they need to transform their lives and build healthy habits that will last a lifetime.

    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. 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.

    Schedule Your Free Class Today

    At Kalina’s Fitness, our mission is to give kids 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 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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