Tag Archives: Teen Fitness

  1. Help Kids Achieve Healthy Habits

    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. Is Your Teen at a Healthy Weight?

    Your child is more than a number, but their BMI is an important one! BMI stands for “Body Mass Index,” a measurement doctors often use to determine whether people are underweight, normal weight, overweight, or obese. Is BMI important for kids and teens? Yes! If your child’s BMI is too high or too low they could be at risk for a bunch of health problems. Please contact us today for a Free BMI Analysis!

    What to do if your child’s BMI is too high or too low?

    When people eat more calories than they burn off, their bodies store the extra calories as fat. If your child’s BMI indicates that they are overweight or obese for a teen, they could be at risk for developing type 2 diabetes, heart disease, asthma, high blood pressure, sleep apnea, and several kinds of cancer. To avoid such problems, your child needs to change their eating habits and get more exercise.

    If your teen is underweight? It is important they find ways to gain weight and consider building up their muscles. To get a free BMI analysis click on the “Calculate BMI” button below and contact us. 

    Is your child’s BMI all you need to know?

    Since your teen’s body mass index only factors in their height and their weight, it’s far from telling the whole story about their health. For starters, it does not measure their body fat, which is a much more accurate way to tell if your child is overweight or obese. Our consultants can measure your teen’s body fat percentage using a BMI analyzer and make recommendations about healthy eating and exercise.

    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 last a lifetime. By combining nutritional counseling, group support, and exercise classes, we provide a complete solution that empowers them to achieve their fitness goals. We are driven by a strong belief that every child deserves the opportunity to realize their full potential.

    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 nutrition plan that gives your family the flexibility needed to make permanent lifestyle changes. We will also train you and your family on how to use MyPlate.

    MyPlate is an effective and simple way for children 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 coach will keep track of your child and offer expert advice to help your family make better food choices. 

    2) Complete Support to Empower Teens (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 to be successful. It is all about empowering kids with the tools 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, dealing with stress, goal setting, problem solving, nutrition, and much more. We also have separate boys and girls classes to allow open communication and avoid distractions.

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

    Our Lean Teen classes are an hour long and include 30 minutes of exercise as well as 30 minutes of group support to help kids stay physically and mentally in shape. By combining recovery periods with short bursts of cardio, they burn more calories than exercising at the same pace in just half the time. 

    Schedule Your Free Class – Find a Location Near You

    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 program is the only year-round, affordable fitness and weight loss program designed especially for kids and teens ages 8 to 18. To register online for your Free Day Pass please click on the button below. Our coaches and I pledge to do everything we can to help you and your family build healthy habits and get fit. We look forward to help your child become an amazing version of themselves. 

    get my free day pass

  3. 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!

  4. Parent and Teen Exercise Classes

    You won’t be bored when you do our circuit training classes. This workout gets your heart rate up and strengthens your muscles at the same time. So if you’re looking for a full-body workout in 30 minutes or less, studies show that circuit training is the best way for kids and parents to workout together.

    All our parents are invited to come Saturdays for a free exercise class. This is the perfect way to bond with your teen while getting a great workout. Our exercise classes use hydraulic equipment that is designed to be safe for kids and teens while using the right amount of resistance for any age group.

    Our circuit training classes also help our kids to build lean muscle and burn calories faster. Our classes stimulate the muscles while keeping the heart rate elevated and rest periods never exceed 60 seconds. Having short rest periods helps to keep the heart rate elevated and the body at fat burning levels.

    I can’t stress enough how important it is for kids and teens to learn healthy habits as early as possible and do it in a way that they enjoy and will want to continue throughout life. This is why it is essential that parents are healthy role models for their kids since they have the most influence in their lives.

    The good news is that we created a program that will help your family to get fit. While most programs only focus on exercise, nutrition, or support, our program includes all three. Our classes are designed for kids to transform the way they think about food and exercise in a fun and positive environment.

    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.

    Brigida Mack from WBTV News came to interview our kids and teens and it was truly amazing to see them answer her questions about fitness and nutrition. Below you can watch the WBTV news video:

    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!

  5. Exercise Classes Help Kids Get Fit

    It is important that for kids to stay healthy they should get at least one hour of moderate to vigorous physical activity every day. However, studies show that less than 10% of our youth today get their daily hour of exercise. A regular fitness program can help kids and teens reduce anxiety and stress, boost academic performance, improve self-esteem, and most important establish lifelong healthy habits.

    Active kids also have stronger muscles and bones, less risk of becoming overweight, and lower blood pressure and cholesterol levels. While research provides significant evidence that all physical activity positively contributes to overall health and well-being, kids need to focus more on regular exercise. Otherwise, they are at risk of becoming a sport spectator and may end up living an inactive lifestyle.

    Why Kids Need Healthy Exercise Habits

    We are big believers that any kind of physical activity is good for our youth especially since the latest study in Preventive Medicine shows that most kids today are as sedentary as 60 year olds. The fact is that our human body was designed to move! And for thousands of years, that is exactly what we did.

    However, rapid technological advances in the last 50 years (computers, television, the internet, cars, phones, etc.) has made us increasingly sedentary. 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. This is why sitting is now considered the new smoking and too much sitting increases your risk of chronic health problems including heart disease, diabetes, and some cancers.

    We need to teach kids early in life that working out is a habit smart 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.

    How Regular Exercise Transforms Lives

    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.

    Our program was designed for kids 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.

    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!

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