Healthy Habits - Kalina’s Fitness | Teen Fitness and Weight Loss (ages 8-18)

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  1. Healthy Weight Loss Tips for Teens

    By Kalina Martinez on March 16, 2020

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    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

    By Jorge Martinez on March 12, 2020

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    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. Teen Weight Loss Secrets to Know

    By Kalina Martinez on March 8, 2020

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    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

  4. Youth Exercise and Playing Sports

    By Kalina Martinez on March 4, 2020

    Tags: , , ,

    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.

    The problem with kids and teens only playing sports and not focusing on regular exercise is that they will eventually stop playing sports. A recent study out of Harvard points out that “the majority of those who had played sports when they were younger no longer did, with a significant drop-off coming after age 26.” Instead of continuing to play sports as adults, most kids and teens become sports spectators.

    Why Kids Need Healthy Workout Habits

    Even though it is important kids have fun exercising and playing sports, we also need to teach them early in life that working out is a habit people use to practice self-discipline and perseverance, the same two skills required to create happiness and prosperity. People who approach exercise this way do it longer and outlive those who see working out as a chore or something that is done temporarily.

    The benefits of working out are too great to ignore since regular exercise prevents weight gain, increases energy and stamina, enhances sleep, and reduces the risk of stroke, type 2 diabetes, and even depression. Working out also has many mental benefits since it gives kids the confidence and grit (mental toughness) they need to pursue their dreams and to reach their full potential.

    Over the past 16 years we helped over 1,000 teens achieve their fitness goals and transform their lives. By combining personalized nutrition, group support, and unlimited exercise classes, our program makes getting fit as easy as 1-2-3. It provides a complete solution that gives kids and teens (ages 8-18) all the tools they need to transform their lives and build healthy habits that will last a lifetime.

    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. We will also train your family on how to build a healthy plate.

    MyPlate is an effective and simple way for your teen to learn how to make better food choices. Finally, your coach will keep track of your child’s monthly progress and offer the expert advice your family needs. After all, the key to lowering and maintaining weight is to follow a balanced nutrition plan.

    2. Group Support Meetings

    All our group support classes are designed to help our kids and teens stay motivated and on track to reaching their fitness goals. It is all about empowering them with all the tools to be successful and giving them the support they need to build their strength, confidence, and self-esteem.

    With the assistance of an expert counselor, our group support classes discuss positive thinking, body image, self-esteem, anti-bullying strategies, dealing with stress, goal setting, problem solving, nutrition, healthy recipes, food labels, teamwork, leadership training, and much more.

    3. Unlimited Exercise Classes

    All our exercise classes are designed to help our kids and teens get in shape no matter what their current level of activity is. Our circuit training classes combine short bursts of cardio with recovery periods to help your child burn more calories than exercising at the same pace in just half the time.

    Our classes stimulate the muscles while also keeping the heart rate elevated. Studies show that this is the best way to get the most from a workout. Each class is an hour long with 30 minutes of exercise and 30 minutes of group support to help our kids and teens stay physically and mentally in shape.

    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

  5. We Help Kids Master Good Habits

    By Jorge Martinez on February 28, 2020

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    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

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