Tag Archives: Childhood Obesity
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.
How Your Environment Impacts 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 a teen 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.
Maintaining Balance and Consistency
Being fit is all about learning balance and consistency while having the right guidance and support to be successful. Studies show that consistency is key and shedding pounds slowly each week is more beneficial for long-term weight loss than seeing your weight drastically drop, only to rise again.
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 nutritional counseling, 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 one-on-one nutritional consultation. Register online today for your FREE Day Pass. We pledge to do everything we can to help you and your family get fit. Thank you for being here!
Before Marquis joined the Lean Teen Program he was being bullied at school. Now he’s one of our biggest success stories and his smile replaces the anger he once had. In less than a year Marquis lost over 50 pounds by attending our Lean Teen classes and changing his eating and exercise habits.
Marquis (age 13) has also rediscovered his passion for playing basketball and has learned how easy it is to make healthy food choices. Besides coming twice a week to our program, he joined the basketball team at his school and now spends his free time exercising instead of playing video games. Marquis also is eating more vegetables, drinking 8 glasses of water per day, and getting the sleep he needs.
His dad and mom (pictured above) are very proud of Marquis for his hard work and commitment. His dad Marc told us “I’m proud of him for sticking with it because at first it was a challenge to him because it’s hard work. He stuck with it, and we pushed him along, but now it’s automatic for him.”
Marquis has even inspired his parents to go walking with him and keeps his family accountable with their food choices. Marc shared with us that “in addition to making changes in himself, he will challenge us to walk daily with him and make better food choices. It is amazing to see how the program helped him change his habits and lose so much weight in such a short amount of time!”
Marc now recommends the Lean Teen Program to his friends and people he knows at work. “I’ve told everyone I know how great this program is and how it helps to transform kids lives. It was very easy for my son to change his eating habits using MyPlate and now the whole family is eating healthier too.”
Like Marquis, we can also help your family to get fit. At Kalina’s Fitness our mission is to give kids and teens all 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 teens between the ages of 8 to 18. It is truly a program that can work for all kids and teens!
Schedule Your Free Class Today
By combining nutritional counseling, group support, and exercise classes, we provide kids and teens with a complete solution that empowers them with the tools 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. Our coaches and I pledge to do everything we can to help your family build healthy habits and get fit. To see Marquis and his amazing transformation please watch this Spectrum News video. Thank you!
At Kalina’s Fitness, we believe that America is at a crossroads. Our teens are sacrificing their future for the immediate gratification of television, video games, and fast food. By teaching kids and teens the value of exercise and proper nutrition, we empower them with the strength, confidence, and self esteem to pursue their dreams. We can train them to build healthy habits and transform their lives!
We combine nutritional counseling, group support, and exercise classes to make losing weight easy. Our Lean Teen Program provides a complete solution that gives teens ages 8 to 18 the tools they need to reach their fitness and weight loss goals. It is truly a program that works for all kids and teens!
Our program was designed for teens 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.
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!