Category Archives: Teen Fitness

  1. Healthy Weight Loss Tips for Teens

    Excess weight and obesity in adolescence can contribute to a greater risk of obesity in adulthood and a lifetime risk of diseases such as heart disease, high blood pressure, stroke, and diabetes. Studies show that the best strategy to help teenagers lose weight is to promote healthy eating and exercise habits.

    Helping teens to lose weight and reduce excess body fat will improve their health and will boost their self-esteem and confidence. However, it’s important to lose weight the healthy way by making healthy nutrition and regular exercise part of their lifestyle. Here are 8 healthy weight loss tips for your teen.

    1) Cut Back on Sugary Drinks

    Sodas, energy drinks, sweet teas, and fruit drinks are all loaded with added sugars that can lead to weight gain in teens and may also increase their risk of type 2 diabetes. Studies show that teens are likely to consume sugary drinks if their parents do so get your whole family to cut back together.

    2) Limit Sweets High in Sugar

    There are certain foods like ice cream, cookies, bags of chips, candy, and sugary cereal that are too tempting and it is best to keep them out of your house. High-sugar foods not only drive hunger but may negatively impact your teen’s health and weight, academic performance, sleep, and mood.

    3) Avoid Fasting and Fad Diets

    Even though fad diets and fasting, eating very little food, may sometimes result in teens losing weight, this is a short-term solution that is very dangerous. Instead of focusing on short-term weight loss, teens should instead concentrate on achieving slow, consistent, healthy weight loss over time.

    4) Eat Plenty of 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 try to keep pre-washed produce always available to simply grab and eat.

    5) Avoid Skipping Any Meals

    Although skipping meals seems like a good way to lose weight, it actually slows down a teen’s metabolism and can cause them 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.

    6) Focus on Regular Exercise

    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.”

    7) 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.

    8) Schedule 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.

    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!

  2. 10 Tips for Being Active Every Day

    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.

    Fit Kids are physically active and play for at least 1 hour every day and do activities that build their muscles, get their heart pumping, and make them feel good. A regular exercise program that includes circuit training exercise classes is ideal since it help kids to strenthen their muscles and get the cardio workout they need. Here are 10 tips to help your kids make physical activity a part of their day.

    1. Go for a Long Walk

    Go for a walk with your kids around your neighborhood or go to the nearby store instead of driving. Remember to always use sidewalks and crosswalks and take the stairs every chance you can get.

    2. Turn up the Music

    Dancing is a great way to get some physical activity and have some fun with your kids. Turn on your favorite hip hop, country, salsa, rock, or pop music songs and shake, rattle, and dance with your kids.

    3. Go Out and Play

    Badmington, basketball, soccer, and pickleball are all fun sports that you can play with your kids. Take your family to the local community center and choose an activity that everyone wants to do together.

    4. Plant a Garden

    Plant and grow flowers, fruits, and vegetables with your whole family. Creating a garden is tough work and a great way to keep kids fit. Get your kids to check on the plants and to water them every day.

    5. Be Active Inside

    A great way to stay active indoors is to workout with your kids. See how many jumping jacks, pushups, situps, and crunches they can do. You can also play a game of hide-and-seek or plan a scavenger hunt.

    6. Always Warm Up

    Always warm up with your kids before you do any physical activity and after exercising to cool down. Stretching warms the muscles up, makes joints more flexible, and may help protect against injury.

    7. Go Bike at the Park

    Grab your helmet and safety gear and go biking with your kids at the local park or greenway. Biking is a top-notch cardio workout that burns about 400 calories an hour and strengthens your lower body.

    8. Take Exercise Classes

    Exercising doesn’t have to be a boring.  Think outside the box by taking new classes. Mix it up by participating with your kids in classes that are more unusual, such as trampoline classes or dancing.

    9. Enter a Competitive Run

    Start small and sign up for a fun run. Just like you wouldn’t want to run a marathon as your very first race, children should build up to longer distances over time. Start with a fun run then go for the 5k run.

    10. Volunteer to Help Others

    Choose volunteer activities your kids can do where you will be on your feet and moving around. Make a difference helping others by picking up trash at the local park or helping a neighbor that is in need.

    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!

    get my free day pass

  3. Youth Fitness and Your Fit Family

    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 at an early age. We also need to teach them that being strong comes through being conscious of the foods they choose to eat. Our Youth Fitness Program gives kids (ages 8-18) the tools 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 Youth Fitness Program was designed especially for you. It 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. 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

  5. Help Kids Achieve Healthy Habits

    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!

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