Habits Academy

Tag Archives: Nutrition Tips

  1. Tips to Help Kids and Teens Get Fit

    By Kalina Martinez on October 12, 2019

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    To build lifelong healthy habits it is important to start early! The reality is that once you are an adult it is very difficult to change your habits. If you don’t believe me, look at the numbers. Even though there are over 37,000 fitness centers in the US, the overweight and obesity rates have skyrocketed to 70%.

    Instead of helping adults to change their habits, we need to train our kids as EARLY as possible! Our Lean Teen Program specializes in helping teens (ages 8-18) to build healthy habits and achieve their goals. And even though we have over 90% teen weight loss success rates, losing weight is not easy.

    After doing many nutrition plans, there are several weight loss myths that often hold teens back from achieving success. The following are the most common weight loss myths and tips to overcome them:

    Myth #1: You can Skip the Vegetables

    To have a balanced nutrition plan, it is essential that kids learn to eat more vegetables during meal times and fill half of their plate with plenty of veggies and fruits. Making a veggie smoothie is a good alternative for teens that do not like their texture. However, completely skipping vegetables is out of the question since they are high in nutrients and low in calories. Click Here for tasty smoothie recipes!

    Myth #2: Working Out is Always Fun

    When it comes down to exercising it is all about training kids and teens to be consistent. According to Scarlette Johansson, she got in shape for the role of the Black Widow doing “boring 5am workouts.” It wasn’t about the coolest workout fad or latest gadgets, it was about working out even when she did not want to. Likewise, Sammy (pictured above) earned her shirt for always giving it her best effort!

    Myth #3: You Don’t Need to Lift Weights

    Lifting weights is essential to building lean muscle and having a fast metabolism! That is why it is important that teens get used to doing strength training at an early age. To stay fit Sammy comes several times per week to our Lean Teen classes that include both weight training and cardio. Our coaches always make sure that she works out to her potential by checking her intensity and form.

    Myth #4: You Just Need to Exercise More

    Even though exercise can be beneficial, when it comes to losing weight, nutrition makes up 80% of the equation. The fact is you cannot out-exercise bad eating habits! That is why it is essential that all teens learn how to eat balanced meals, control their portions, and make healthier food choices. Sammy earned her shirt by making big changes to her eating habits and is now at a healthy weight.

    Myth #5: Diet Soda, Juices, and Weight Loss

    When it comes to building lifelong healthy habits, drinking 8 glasses of water is a must. That is why it is important that kids do not replace water with juices or diet sodas. Water helps us stay hydrated and increases our metabolic rate which is important for weight loss and staying fit. On the other hand, juices and diet sodas contain artificial sweeteners that have empty calories and are devoid of nutrients.

    Your whole family can build healthy eating and exercise habits together. To help your kids get off to an early start and achieve their goals, we also recommend that you focus on these 5 important tips:

    Tip #1: Set Early Bedtimes

    It is important that kids and teens get a healthy amount of sleep each night to stay focused. They also need more sleep than adults because they are in a time of fast physical, intellectual, and emotional growth. To help your teen stay alert, experts agree that they get at least 8 hours of sleep each night.

    Tip #2: Eat a Nutritious Breakfast

    Most experts agree that breakfast is the most important meal of the day and should never be skipped. It is also a great opportunity to get a healthy dose of essential nutrients. To get your kids ready for breakfast, consider making their bedtimes earlier each night so they have enough time to enjoy it.

    Tip #3: Stock up on Fruits & Veggies

    Fruits and vegetables are rich in nutrients and low in calories! A healthy snack will also help your teen stay energized and alert during the day. To ensure your family gets plenty of fruits and vegetables each day, we recommend you keep pre-washed produce always available to simply grab and eat.

    Tip #4: Try Not to Skip Any Meals

    Although skipping meals seems like a good way to lose weight, it actually slows down your metabolism and cause you to eat more throughout the day. Studies show that kids who skip meals are more likely to be overweight than those who make eating a balanced meal a priority. During meal times make sure to include one food from each food group - Vegetables, Fruits, Grains, and Protein.

    Tip #5: Exercise at Least Twice a Week

    It is important that your teen exercises regularly not only to stay fit but also to perform better in school. According to experts “exercise boosts academic performance in various ways: allowing kids to focus on their school work; boosting self-esteem and mood; and increasing blood flow to the brain.”

    Maintaining Balance and Consistency

    Being fit is all about learning balance and consistency while having the right guidance and support to be successful. At Kalina’s Fitness, our mission is to give teens (ages 8-18) the tools to transform their lives and build healthy habits that last a lifetime. By combining nutrition, group support, and exercise classes, we provide a complete solution that empowers kids and teens to achieve their fitness goals.

    We are driven by a strong belief that all children deserve the opportunity to realize their full potential. It all starts with a personal consultation to better understand your child’s eating and exercise habits. Let us help your teen become an amazing version of themselves and schedule your free class today. We look forward to serving you and your family with excellence. Thank you for visiting us!

  2. Quick Weight Loss Does Not Work

    By Jorge Martinez on October 6, 2019

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    Even though fad diets and fasting, eating very little food, may sometimes result in weight loss, this is a short-term solution that is very dangerous. After all, the reason that we have an obesity epidemic is because fasting and diets do not work in the long-term. It takes hard work to lose weight and be fit!

    The key to achieving your weight loss goals is to focus on building healthy habits and making your meals balanced and nutritious. You also want to develop a regular exercise routine that includes both strength training and cardio. Here are 6 reasons why the risks of fasting far outweigh any of its benefits:

    #1: You Will Lose Muscle Mass

    You will lose weight by dramatically cutting calories but it will also cause all kinds of health problems. When you fast, your body goes into conservation mode and breaks down a mix of both fat and muscle to get the fuel it needs. Muscle is important since it helps your metabolism to burn calories faster.

    Your muscles require more calories than fat to be maintained so the more muscle you have, the more calories you will burn. As a result, losing muscle is never a good idea if you want to lose weight long-term. Instead, focus on doing strength training to increase muscle mass and achieve your fitness goals.

    #2: You Will Lose Mostly Water

    Most of the initial weight lost due to fasting is primarily “water weight” and not fat. However, your body needs water to burn calories it intakes through eating. When you fast you lose water and slow down your metabolism. This is the main reason why after fasting any lost weight usually comes back quickly.

    Instead, to lose weight focus on drinking at least 8 glasses of cold water a day. Studies have shown that drinking a glass of water before a meal increase your resting metabolism by up to 30%. This calorie-burning effect is even greater if you drink cold water since your body will use its energy to heat it up.

    #3: It Will Slow Your Metabolism

    Your metabolism converts what you eat and drink into energy. Even when you are at rest your body needs energy for all its functions including breathing, repairing cells, circulating blood, and adjusting hormone levels. The number of calories your body uses to carry out these basic functions is known as your basal metabolic rate or metabolism. When it comes to weight loss, this is your superpower!

    So to do anything that will slow down your metabolism is never a good idea. Unfortunately, when you eat less food than your body needs to function, your body goes into starvation mode. To save energy, your metabolism slows down and any energy that is not burned is stored as fat. This is why when you are done fasting and you go back to your usual diet, you regain the weight you lost, and then some.

    #4: Has Dangerous Side Effects

    There are many side effects to fasting including dizziness, headaches, fatigue, and low blood sugar. It also causes vitamin and mineral deficiencies, diarrhea, and muscle breakdown. The longer you fast the more severe the side effects are including anemia, kidney and liver damage and an irregular heartbeat.

    The reality is that short-term wins on fad diets and fasting almost always fade away. However, the long-term consequences are there to stay. Fasting not only damages the immune system but negatively affects many of the body’s organs and interferes with vital bodily function. It can even result in death.

    #5: Leads to Nutrient Deficiencies

    Your body needs vitamins, minerals, and other nutrients from food to stay healthy. If you fast, you may miss out on essential nutrients. This is because eating less calories will make it harder to meet your nutritional needs. Fasting is especially dangerous for kids and teens since they are growing rapidly.

    A nutritional deficiency occurs when your body does not absorb or get from food the necessary amount of a nutrients it needs. Vitamin and mineral deficiencies can lead to a variety of health problems including digestion problems, skin disorders, and stunted or defective bone growth.

    #6: Can Cause an Eating Disorder

    While fasting may lead to short-term weight loss, it can also be a downward spiral to eating disorders. In fact, many studies show that fasting is one of the major precursors to developing an eating disorder. According to psychologist Louise Adams, “we know clinically that restriction leads to overeating.”

    Studies also show that teenagers who diet, skip meals, and otherwise reduce caloric intake are more likely to develop an eating disorder and to be overweight than their non-dieting peers. The most common eating disorders among adolescents are anorexia, bulimia, and binge-eating disorder.

    Focus on Building Healthy Habits

    Most people that start a fad diet or begin fasting struggle to stick with it for a prolonged period. Fad diets don’t work simply because we need to be able to continue the changes we make for the rest of our lives. There are also many dangerous side effects to fasting that far outweigh any of its benefits.

    Experts agree that to successfully lose weight long-term you have to focus on building healthy eating and exercise habits as early as possible. 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

  3. Teen Weight Loss: 6 Things to Know

    By Jorge Martinez on September 18, 2019

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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. 5 Tips to Help Young Adults Get Fit

    By Jorge Martinez on September 12, 2019

    Tags: , , ,

    Many young adults today are struggling with weight loss. They even coined the term “Freshman 15” to refer to the fifteen pounds that incoming freshmen tend to gain during their first year of college. The good news is that with the right eating and exercise habits, you can achieve your weight loss goals.

    Being overweight or obese can lead to a range of health problems. Although many different “fad” diets are available, focus on building healthy eating and exercise habits that will help you keep the weight off long-term. Here are 5 tips to help you lose weight and build healthy habits that will last a lifetime:

    #1: Stay Away From Fad Diets

    Most people that start a fad diet or begin fasting struggle to stick with it for a prolonged period. They don’t work simply because we need to be able to continue the changes we make for the rest of our lives. Fad diets and fasting are also short-term solutions that are dangerous and should be avoided.

    The truth is the side effects to fasting outweigh any of its benefits. Instead, to achieve your fitness goals you should focus on building healthy habits and making your meals balanced and nutritious. You also want to develop a regular exercise routine that includes both strength training and cardio.

    #2: Change Your Environment

    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.

    #3: Use MyPlate as Your Guide

    What you eat will impact your health and quality of life for many years to come. The amount of food you eat also affects every aspect of your well-being including risk of disease, self-esteem, academic performance, and energy. In 2011, the USDA designed MyPlate not just for kids, but for adults too.

    MyPlate makes eating easy to visualize and apply to everyday life. You can learn to how to use it by focusing on these five simple tips: 1) Make half your plate fruits and vegetables, 2) Drink water instead of soda, 3) Make half of your grains whole, 4) Go lean with protein, and 5) Try more healthy snacks.

    #4: Focus on 3 Pillars of Health

    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 habits are really that hard to change! That is why if you want to develop good habits that are associated with a longer and healthier life the key is to focus on the 3 pillars of a healthy lifestyle.

    #5: Join a Free Support Group

    It takes hard work and motivation to lose weight! The good news is that you do not have to do it alone. We are building a community of inspiring and like-minded individuals who genuinely care about you. We specialize in weight loss and created a group designed with YOU in mind to offer our free support.

    Our free support group will answer any questions you have about nutrition, fitness, and health. Most importantly you will get all the support you need to achieve your weight loss goals. We promise to be there for you every step of the way and have over 16 years of experience helping people lose weight.

    We Want to Help Your Family

    Live in Charlotte or surrounding area? Our program combines personalized nutrition, group support, and unlimited exercise classes to give kids and 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 also invited to check out our blog for more great articles, stories, and tips on 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. Thank you for being here!

  5. Teen Weight Loss Tips for Parents

    By Kalina Martinez on July 30, 2019

    Tags: , , ,

    When it comes to losing weight, teens should never use diet pills or do anything that will harm their metabolism. Unfortunately, diet pills and quick weight loss plans for teens are becoming popular even though they don’t work long-term. In fact one study even found that teen use of diet pills has doubled.

    There is so much pressure to be thin that $40 billion dollars a year are spent on weight loss products that have no proven benefit. The dangers of diet pills far outweigh the benefit of any potential weight loss including: a risk for heart attack and stroke, addiction, multiple side effects, and no guarantees.

    The truth is when it comes to weight loss there is no magic pill. Instead, the focus should always be on being healthy, fit and strong. This is the perfect opportunity for your entire family to build healthy habits together. As experts in teen weight loss, we recommend that you use MyPlate since it is important that your teen makes nutrition and lifestyle changes that can be followed long-term.

    The USDA’s MyPlate program was designed to make balanced eating easy to visualize and apply to everyday life. Kids can clearly see that half of their plate should be filled with colorful fruits and vegetables, about ¼ with lean protein and the remaining part for grains, half of them being whole.

    But you might be wondering: Do I have to serve all the food groups at each meal? Do I really have to give my kids veggies for breakfast? If breakfast or lunch doesn’t include a vegetable or fruit, give them at snack time or dinner. Use the plate as a guide for planning and serving a variety of healthy foods.

    The goal is to think of the plate as an entire day’s worth of eating: So, throughout the day, try to make half of what your kids eat vegetables and fruits, and the other half grains and protein foods. An occasional treat is fine, but be careful to limit foods that are high in calories and low in nutrients.

    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.

    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 your environment. Changing it is the best way to set your whole family up for success! Besides using MyPlate to help your teen lose weight and achieve their fitness goals, we also recommend that you focus on these 6 important tips:

    #1: Set Early Bedtimes

    It is important that kids and teens get a healthy amount of sleep each night to stay focused. They also need more sleep than adults because they are in a time of fast physical, intellectual, and emotional growth. To help your teen stay alert, experts agree that they get at least 8 hours of sleep each night.

    #2: Eat a Nutritious Breakfast

    Most experts agree that breakfast is the most important meal of the day and should never be skipped. It is also a great opportunity to get a healthy dose of essential nutrients. To get your kids ready for breakfast, consider making their bedtimes earlier each night so they have enough time to enjoy it.

    #3: Stock up on Fruits & Veggies

    Fruits and vegetables are rich in nutrients and low in calories! A healthy snack will also help your teen stay energized and alert during the day. To ensure your family gets plenty of fruits and vegetables each day, we recommend you keep pre-washed produce always available to simply grab and eat.

    #4: Try Not to Skip Any Meals

    Although skipping meals seems like a good way to lose weight, it actually slows down your metabolism and cause you to eat more throughout the day. Studies show that kids who skip meals are more likely to be overweight than those who make eating a balanced meal a priority. During meal times make sure to include one food from each food group - Vegetables, Fruits, Grains, and Protein.

    #5: Exercise at Least Twice a Week

    It is important that your teen exercises regularly not only to stay fit but also to perform better in school. According to experts “exercise boosts academic performance in various ways: allowing kids to focus on their school work; boosting self-esteem and mood; and increasing blood flow to the brain.

    #6: Limit Liquid Calories

    When it comes to building lifelong healthy habits, drinking 8 glasses of water is a must. Water helps us stay hydrated and increases our metabolic rate which is important for weight loss. On the other hand, juices and diet sodas contain artificial sweeteners that have empty calories and are devoid of nutrients.

    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 kids (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, our Lean Teen Program empowers kids and teens to achieve their fitness goals.

    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 your child today for a Free Day Pass so we can start helping your family use MyPlate. We look forward to serving you with excellence. Thank you for visiting us!

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