Category Archives: Teen Weight Loss

  1. Teen Weight Loss Support Group

    It takes hard work and motivation to lose weight! The good news is that you do not have to do it alone. At Kalina’s Fitness we are determined to be there for you every step of the way. We specialize in teen weight loss and created a group that was designed with YOU in mind to offer our free support.

    If you are a teen or a concerned parent that needs help please consider joining our group today. Our teen weight loss support group will answer any questions you have about weight loss, nutrition, fitness, and health. Most importantly you will also get all the support you need to achieve your goals.

    We are building a community of inspiring and like-minded individuals who genuinely care about you and want to help your family. Furthermore, as the group admin, I have over 16 years of experience in the fields of fitness, nutrition and weight loss and have owned two successful teen weight loss centers.

    Our Lean Teen Program has also helped over 1,000 kids and teens build healthy habits and get fit. To help you achieve your goals, here are a few articles that we’ve written on nutrition and weight loss: 

    What kids and teens eat daily now will impact their health and quality of life for many years to come. MyPlate is an easy to follow food guide and a great visual tool that you and your whole family can use to build healthy eating habits: https://kalinasfitness.com/nutrition-tips-for-teens/

    After doing many nutrition plans, there are several weight loss myths that often hold teens back from achieving their goals. The following are the most common teen weight loss myths and tips that will help you to overcome them: https://kalinasfitness.com/teens-lose-weight-safely/

    Even though there are no easy solutions for teen weight loss, you can still do plenty as a parent to help your child get fit. You can support your teen achieve his or her goals by following these 7 proven strategies for long-term success: https://kalinasfitness.com/7-teen-weight-loss-strategies/

    While doing nutrition plans for our kids and teens, we often find that children today don’t get the amount of vegetables they need. To help your family eat more veggies, try these 4 delicious smoothies that are bright, colorful, and healthy too: https://kalinasfitness.com/healthy-smoothie-recipes/

    Live in Charlotte or the surrounding area? Our program combines personalized nutrition, group support, and unlimited exercise classes to give teens (ages 8-18) the tools they need to build healthy habits that will last a lifetime. Let us help your family get fit and schedule your free class today. 

    You are invited to check out our blog for more great articles, stories, and tips on teen weight loss, fitness, nutrition, and health.  Also, don’t forget to join our support group so we can give you the guidance you need to achieve your goals. We are always here to help you and your family get fit!


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  2. Home of the Lean Teen Program

    Welcome to Kalina’s Fitness! My name is Jorge and I am the President and Founder. My wife, Kalina, is the Program Director and she has over 20 years of experience working with kids and teens. The name “Kalina” is not only my wife’s name but it is also an aboriginal name that means “to love” and in Greek it means “beautiful.” It is the perfect name for us because we love our kids and families and we are all beautifully created by God in his own image. We started our first teen weight loss center in 2003 because we saw a great need to help kids develop healthy habits and improve their quality of life.

    Our journey is a story filled with challenges, perseverance, hope, and lots of faith. It all began back in 2002 as we ventured into entrepreneurship to follow our passion and start a fitness and weight loss center for women that we named Ladies Inshape. As our business grew, we realized that that while there were many fitness centers for adults there were no programs out there to help teens lose weight and develop healthy habits. To fill this need we developed the Lean Teen Program as a complete solution to weight loss that included nutritional counseling, group support, and exercise classes.

    Our mission was to give kids and teens (ages 8-18) all the tools they needed to transform their lives and get fit. From the beginning, our Lean Teen Program became popular among teens and was even featured in the Miami Herald Newspaper and on the Channel 7 Prime Time News with Marilyn Mitzel.

    Our kids were finally getting help losing weight and gaining the strength, confidence, and self-esteem they needed to realize their full potential. As the Lean Teen Program became a big part of our life, my wife and I also faced our own personal struggles. We had a strong desire to have children of our own but we couldn’t have any. After lots of prayer for guidance, we decided that our best option to have children was to move to Charlotte. We sold our business in 2005 to take on the challenge of infertility.

    It was a difficult struggle and after 8 years of trying to have children we realized that God had different plans for us. God wants us to have lots of children! Our Lean Teens will be our children and it is our calling to share our love of nutrition and exercise with them. At the same time we realized that no one was going to rebuild our teen program but us. So in 2014, we used our experience to perfect our program and open our second teen weight loss center. Since then we have helped hundreds of kids and teens build healthy habits and achieve their goals (watch this news video of our Lean Teens).

    However, we still have a big problem. You see childhood obesity has become the #1 health concern for parents today. And even though 1 out of 3 kids and teens in our country is considered overweight or obese there are still no fitness centers out there for them to build healthy habits and lose weight.

    That is why we are on a mission to build the first teen fitness and weight loss brand – Kalina’s Fitness. By partnering with parents, teens, doctors, and our community, we are transforming lives and training kids how to build healthy habits that last a lifetime. Together we will get America back into shape!

    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.

    Try Us Today – Get Your Free Day Pass

    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. Fitness and Weight Loss for Teens

    It takes hard work and motivation to lose weight. That is why at Kalina’s Fitness our mission is to give kids and teens all the tools they need to build healthy habits that last a lifetime. While most programs only focus on exercise, nutrition, or support, our program includes all three. Our group classes are designed for kids and teens between the ages of 8 to 18 to transform the way they think about food and exercise in a fun and positive environment. It is truly a program that can work for everyone!

    From the beginning, our coaches will guide your family through every phase of the weight loss process – from developing a personalized nutrition plan to building healthy habits until eventually reaching your goals. As your partner in lifestyle change, your coach is strongly committed to give your child the expert advice they need to completely change their habits and get fit. We are committed to be there for you every step of the way and have already helped over 1,000 kids and teens transform their lives.

    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 with our teen testimonials. If you have limited time, please watch this quick 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, 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!

  4. 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

  5. Healthy Weight Loss Plan for Teens

    When it comes to helping your teen achieve their fitness and weight loss goals the focus should always be on habits. The habits that he or she develops early in life related to eating and exercise will often carry over into adulthood. And once poor health habits develop they tend to be long-lasting.

    Even though there are no easy solutions for losing weight, you can still do plenty as a parent to help your child get fit. First try to encourage your whole family to build healthy habits together. You can also help your teen achieve his or her goals by following this proven weight loss plan for long-term success.

    1) Start with a Heart to Heart Talk


    Besides the health risks associated with being overweight such as diabetes and high blood pressure, your teen often faces a social world of teasing, isolation, and bullying. Since your teen is also probably concerned about their weight, start with a heart to heart talk to offer your support and understanding. 

    Keep in mind that long-term weight loss is difficult and without a commitment, it will not happen. Make sure that your teen is ready to make permanent changes and it is done for the right reasons. Use this time to have a candid conversation of how the whole family can build healthy habits together.

    Don’t forget to talk with your teen about creating an action plan that can help him or her set specific fitness goals. The plan should include getting rid of bad habits and replacing them with healthy ones.

    2) Identify Bad Habits to Replace


    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 teens 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 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 make a list that identifies bad habits that they need to overcome to achieve their goals. Include in their plan ways to remove as many triggers as possible from the home. If your child eats cookies at home, then throw them away. If they spend too much time watching TV, then set limits to screen time. Make it easy for your teen to break bad habits by avoiding the things that cause them. 

    3) Change of Environment is Key


    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.

    Helping your teen to lose weight is a difficult but achievable goal, if you set your family up for success. However, trying to commit to a drastic change and relying on willpower alone will not work. The trick to helping your teen build healthy habits and achieve their goals is to change their environment. You simply can not make significant, lasting change without altering the environment that is around you. 

    4) Deal with Stress and Boredom

    Most of the time, bad habits are simply a way for teens to deal with the stress and boredom in their life. Everything from snacking on unhealthy foods to watching too much television to wasting time on the internet can be a simple response to stress and boredom. But it doesn’t have to be that way.

    Because bad habits provide some type of benefit, they are very difficult to simply eliminate. Instead, you need to replace a bad habit with a new habit that provides a similar benefit. You can help your teen build healthy habits to replace bad ones by finding new ways to deal with stress and boredom.

    It is important to make it easy for your teen by developing a plan ahead of time when they face stress or boredom. For example, if your teen enjoys to eat a snack or something sweet while watching TV offer a bowl of fruit or a 100 calorie bag of popcorn. It does take perseverance to break bad habits.

    5) Focus on a Balanced Nutrition


    Research shows 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 to help your teen develop good habits that are associated with a longer and healthier life you have to start early by encouraging good eating habits.

    A balanced nutrition is essential at every stage of life, but this is especially true for children. Kids need healthy eating habits to 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.

    MyPlate was designed to make balanced eating easy for families to visualize and apply to everyday life. By using it as a guide, your teen will see that half of their plate should be filled with colorful fruits and veggies, about ¼ with lean protein and the remaining part with grains, half of them being whole.

    6) Promote Daily Physical Exercise


    To help your teen become a happy and healthy adult it is important to get active as a family. A teen can not change their body composition through nutrition alone without exercising on a regular basis. It is the combination of both nutrition and exercise that provides a complete healthy package.

    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 biking.

    Just keep in mind that 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 important for kids to learn to workout at a young age especially since it is hard to develop an exercise habit as an adult.

    7) Suggest Enough Sleep and Rest


    Resting and sleeping are 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 benefits of sleep and many of us are sleep deprived.

    Most teens 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 teens have no more than 2 hours of screen time per day. 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 teen gets plenty of rest.

    8) Encourage Fruits and Veggies


    Fruits and vegetables are rich in nutrients and low in calories! Besides being packed with nutrients like vitamins, minerals, and fiber, veggies also contain powerful compounds called antioxidants which are important disease-fighting compounds that protect the cells in the body from unstable molecules.

    Studies show that consuming fruits and veggies can help teens reach and maintain a healthy body weight. A healthy snack will also help your family stay energized during the day. To ensure your teen gets plenty of fruits and veggies, keep pre-washed produce always available to simply grab and eat. 

    Schedule Your Free Class Today


    At Kalina’s Fitness, our mission is to give teens (ages 8-18) the tools they need to transform their lives and build healthy habits that will last a lifetime. By combining nutritional counseling, group support, and exercise classes, our Lean Teen Program empowers kids and teens to achieve their fitness goals. We are driven by a strong belief that every child deserves the opportunity to realize their full potential.

    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. Register today for a Free Day Pass so we can help your child to build healthy habits and get fit. We look forward to serving you with excellence. Thank you for visiting us!

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