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Tag Archives: Healthy Habits

  1. 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

  2. We Help Kids Master Their Habits

    It takes hard work and motivation to build healthy habits and get fit. That is why we are there for you every step of the way. While most programs only focus on exercise, nutrition, or support, our program includes all three. Our classes are especially designed for kids (ages 8-18) to completely transform their habits and change the way they think about food and exercise in a fun and positive environment.

    From the beginning, our coaches will guide your family through every phase of our Fit Kid Program – from developing a personalized nutrition plan to building healthy habits until eventually reaching your fitness goals. As your partner in lifestyle change, your coach is strongly committed to give your child the expert advice to realize their full potential and make changes that will last a lifetime.

    1. Nutritional Counseling and Personalized Meetings

    It all starts with a one-on-one nutritional consultation to better understand your child’s eating habits. Your health coach will prepare a personalized nutrition plan that gives your family the flexibility that is needed to make permanent lifestyle changes.

    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.

    Finally, your health coach will keep track of your child’s monthly progress and offer expert advice to help your family make better food choices. After all, the key to lowering and maintaining weight is to follow a balanced nutrition plan.

    2. Complete Support to Empower Kids (ages 8-18)

    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 from kids and teens that are just like them.

    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, recipes, food labels, nutrition, and so much more.

    Our group support classes also have separate boys and girls classes to allow open communication. It is all about empowering our kids and teens with the tools they need to be successful and help them build their strength, confidence, and self-esteem.

    3. Unlimited Exercise Classes with a Certified Coach

    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.

    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. Studies show that this is the best way for kids to get the most from a workout.

    All our classes are an hour long and include 30 minutes of exercise as well as 30 minutes of group support to help our kids (ages 8-18) stay physically and mentally in shape. We are committed to help your child achieve their goals and get fit!

    Schedule a Class Today and Get Your Free Day Pass

    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.

    By combining personalized nutrition, group support, and exercise classes, we provide kids with a complete solution that empowers them with the tools 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 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. 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

  4. Kid Fitness Center Transforms Lives

    Currently there are over 37,000 fitness and weight loss centers for adults in the US. And thanks to the boutique fitness boom, every year more gyms are being built to help adults lose weight and get fit. All the while our obesity epidemic has reached a record 40 percent, up 13 percent from just 20 years ago.

    It is estimated that by 2030 nearly half of all US residents will be obese. This is a staggering number considering the number of gyms and diets that are out there. If a person wants to be fit all they need to do is workout a few times per week and stick to a balanced diet that includes plenty of vegetables.

    If it was that easy we would all be fit and healthy. However, our obesity epidemic will only get worse since our teens are exchanging an active lifestyle for a sedentary one of screen time and video games. Also, there are a lot of kids today that refuse to eat vegetables or simply are not getting enough.

    The amount of food children eat is also one of the most important parts of building a fit lifestyle and maintaining a healthy weight. What kids and teens eat daily now will impact their health including risk for heart disease, diabetes, and cancer. It will also affect their quality of life for many years to come.

    Teach 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.

    Over the last 6 years we have helped hundreds of kids and teens build healthy eating and exercise habits. Katherine (pictured below) was one of our first kids to join our program back in 2015 when she was only 11 years old. Recently, she came to visit us to thank us. Today she is a strong and healthy teen.

    At Kalina’s Fitness, we are a lot more than just a fitness center. 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. And while most programs only focus on exercise classes, nutritional counseling, or group support, our program includes all three. We give kids all the tools they need to achieve their fitness and weight loss goals!

    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.

    Schedule Your Free Class Today

    We are driven by a strong belief that every child deserves the opportunity to realize their full potential. It is all about learning balance and consistency and having the right guidance and support to succeed. 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. 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 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 child is also probably concerned about their weight, have 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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