Category Archives: Teen Fitness

  1. 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!

  2. Teen Weight Loss: 6 Things to Know

    Do you know why it is almost impossible to lose weight permanently as an adult? Studies show that most of the health habits that you developed during your childhood stay with you for the rest of your life. This is because habits are actions that we perform subconsciously and are very difficult to break.

    Even though we currently have over 37,000 fitness centers, our obesity epidemic continues to worsen. In fact the obesity rates in adults have skyrocketed from 27% in 2000 to 39.6% today. By 2030, half of all U.S. adults will be obese. The sad truth is that the health habits kids have are only getting worse.

    According to the AHA, “french fries are the most common vegetable that children eat, making up 25% of their vegetable intake” and “juice makes up 40% of children’s daily fruit intake.” Also, about 50% of preschool-aged children are not getting the amount of physical activity that is recommended.

    Technology, busy schedules, fast food, and lack of exercise are all factors that are contributing to our obesity epidemic. The truth is teens 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.

    How Your Environment Impacts You

    Our habits drive our lives and there are a millions things that we do every day without thinking. From walking to the store to brushing our teeth, our habits are all part of our daily routine. What you do every day ultimately forms the person that you are. Your life is essentially the sum of all your habits.

    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.

    According to studies it takes more than 2 months before a new behavior becomes automatic. In other words to eliminate or create a new habit it will take the average person about 66 days. It is very difficult to develop a new habit since it takes an enormous amount of willpower to do something for 66 days without succumbing to temptation. As a result, most of our daily lives are made up of the same habits.

    Your environment which includes your home, family, friends, location, school, work place, 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 yourself up for success!

    Here are 6 ways teens can change their environment to build healthy habits that will last a lifetime:

    #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, you will be less likely to grab something that is processed, full of empty calories, or quick. Which you will definitely regret later!

    #3: Know your weaknesses and triggers.

    What foods will make it difficult for you to stop eating once you already started? 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 you can’t stop eating once you start. It is critical that you know what these foods are and try your best to stay away from them as much as possible. Find a healthy substitute for your triggers.

    #4: Reduce the amount of food choices.

    Sometimes having too much food in the house will get you to overeat. Try to keep your 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 be amazed how easy it is for you to eat healthier.

    #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.

    Teaching Kids Healthy Habits is Key

    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. 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 kids and teens (ages 8-18) the tools to transform their lives and build healthy habits that will 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. Let us help your teen become an amazing version of themselves and schedule your free class today. Thank you for visiting us!

    get my free day pass

  3. 4 Teens Share Weight Loss Stories

    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

    Teach Your 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 and teens (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 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

    Our program is the only year-round, affordable fitness and weight loss program designed especially for kids and teens ages 8 to 18. 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.

    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!

    get my free day pass

  4. Teen Weight Loss Myths and Facts

    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 from 47% to 67% among adults. Instead of training adults to change their habits, we need to teach our kids how to build healthy habits as EARLY as possible!

    At Kalina’s Fitness we specialize in helping kids (ages 8-18) build healthy habits and achieve their goals. And even though we have the highest teen weight loss success rates in Charlotte, losing weight is not always easy. After many conversations with teens and parents struggling in this area, there are several weight loss myths that often hold people back from achieving success. The following are the 5 most common teen weight loss myths:

    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 14 smoothie recipes that sneakily add more veggies to your teen’s nutrition.

    Myth #2: Working Out is Always Fun

    When it comes down to exercising it is all about training teens to be consistent! According to Scarlette Johansson who is in the new Captain America movie, 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, Katherine (pictured above) earned her shirt for always giving it her best effort during her workouts!

    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 kids get used to doing strength training at an early age. To stay fit Katherine comes several times per week to our circuit training classes that include both weight training and cardio. Our Lean Teen coaches always make sure that Katherine works out to her potential by exercising within her target heart rate zone and using good 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 kids learn how to eat balanced meals, control their portions, and make healthier food choices as early as possible. Katherine earned her shirt by making big changes to her eating habits and is now at a healthy weight for her age and height.

    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 to stay hydrated and increases our metabolic rate which is important for weight loss and being healthy. On the other hand, juices and diet sodas contain artificial sweeteners that are toxic and directly affect our hormone levels.

    It is all about Balance and Consistency

    At Kalina’s Fitness we specialize on giving kids and teens (ages 8-18) the tools to build healthy habits that will last a lifetime. If your teen needs help getting fit, please register for a free class today. Weight loss does not need to be something your child has to face alone. It is all about learning balance and consistency and having the right guidance and support to be successful. And that is what we are here for. Our program will empower your teen with the tools they need to transform their life and get fit.

    get my free day pass

  5. The 3 Pillars of a Healthy Lifestyle

    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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