Category Archives: Healthy Habits

5 Tips to a Healthy Thanksgiving

happy-thanksgiving
Celebrating Thanksgiving with family is one of our favorite time of the year! However, while the holidays are a time to get together with family and friends, every party and gathering is also an excuse to take a holiday from your healthy eating habits. Here are 5 nutrition tips that will help you and your family cut calories without depriving anyone of a Thanksgiving feast: 

1) Eat Plenty of Turkey

Turkey is a lean protein source that is perfect for making healthy meals. On the other hand, ham is one of the fattest meats with 25% of your artery-clogging saturated fat in just one serving. So enjoy plenty of turkey (without skin and gravy, of course) and please hold back the ham!

2) Take Control of Mac & Cheese

Mac and Cheese is sometimes hard to avoid during Thanksgiving! But with several types of cheese, milk, and breadcrumbs, you might want to take just a tiny spoonful during your Thanksgiving feast.

3) Fill 1/2 of Your Plate with Veggies

If you are planning to visit family, make sure to take a salad bowl or vegetable plate. Otherwise be a health-conscious host and prepare plenty of veggies for everyone! Adding veggies to your plate will fill you up and keep you from indulging in unhealthy food. Just forgo the cheese, cream, and butter!

4) Don’t Skip Breakfast and Lunch

It is a big mistake to fast before a big meal or party! When people skip meals, they end up feeling so hungry by dinnertime that they behave irrationally and overeat. Don’t make this mistake! Make sure you and your family have a regular breakfast and lunch to avoid packing on the pounds.

5) More Water and Less Dessert

Remember to drink plenty of water before and during your meal! Drinking water will help your stomach stay full and keep you from overeating. As for sweets, limit your portion to one serving of dessert. Your best bet is a slice of pumpkin pie since it has 40% fewer calories than pecan pie!

Focus on Weight Maintenance

The holiday season is a time for celebration! However, most Americans never lose the weight they gain during this time of the year. Portion control is the key!

Instead of trying to lose weight focus on maintaining what you have already accomplished. If you and your family can shift from a mindset of weight loss to weight maintenance and control portions, then eating healthy during the holidays will not be as hard as you think.

At the Lean Teen Program, we are always here to help you and your family! If you have any questions please let us know. We wish you and your family a happy & healthy Thanksgiving!

Focus on Habits not on Weight Loss

By offering the first fitness and weight loss program for kids and teens ages 8-18, we are helping our members literally transform their lives. Our proven program has a 90% success rate and includes nutritional guidance, group support, and exercise classes to train our teens how to change their habits and achieve their goals. It is the first complete program of its kind that is designed to empower teens with the tools to reach their full potential.

Our members include teens like Marquis (age 14) who lost 50 pounds in less than six months and has been able to successfully keep the weight off in over a year. Sisters like Logan (age 9) and Jordan (age 11) who together lost 17 pounds in two months while Jordan still grew an inch in height. Teens like Dariq (age 17) who loses about 5 pounds per month and has lost a total of 21 pounds in only four months. And many more…

Even though we specialize in helping kids lose weight the focus is always on their habits. In fact, all our coaches are trained to minimize praise around weight loss and emphasize healthy behavior such as drinking water, working out at the right intensity level, eating more fruits and vegetables, and portion control. By focusing on being fit rather than losing weight, we train our members to build healthy habits that will last a lifetime.

Keep in mind that when it comes to helping teens to lose weight the focus should always be on behavior modification and not on calorie restriction. The fact is that weight loss is generally 80 percent nutrition and 20 percent exercise. So you can’t out-exercise bad eating habits! However, simply restricting calories is not the answer. We train all our teens to follow a balanced nutrition plan and measure them monthly to keep them accountable.

By teaching your child how to eat nutritious and balanced meals, and how to workout at the right intensity level you will set him or her on the path to sustainable long-term healthy habits. If you or your child needs our help, please give us a call at (704) 614-6700 or register for a free class at http://leanteenprogram.com/register/. We have the expertise to help your teen and look forward to serving you with excellence. Thank you for your support!

5 Healthy Back-to-School Tips


After a long summer break, our teens will soon be going back to school. This is a great opportunity to create new healthy habits for your kids and the entire family. As experts in counseling families and teens, here are the top 5 tips we recommend to help you and your family get off to a healthy start:

#1: Set Early Bedtimes

It is very important that teens get a healthy amount of sleep each night to stay focused throughout the day. They also need more sleep than adults because they are in a time of very fast physical, intellectual, and emotional growth. To help your teen stay alert and focused, most experts agree that they get more than 8 hours of sleep each night. Sticking to a routine is important too, so don’t let weekends become a late-night free-for-all.

#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 for your teen to get a healthy dose of essential nutrients such as calcium, fiber, and calcium. To get your kids ready for breakfast each morning, consider making their bedtimes a little earlier each night so they have enough time to eat breakfast and whenever possible, can enjoy it together as a family.

#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 teen gets plenty of fruits and vegetables, we recommend you keep pre-washed produce available to simply grab and eat. Keep a bag of celery sticks and baby carrots or plenty of berries, grapes, apples, pears and bananas for your kids to snack on during the day. 

#4: 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 pay attention better and focus on their work; boosting self-esteem and mood; and increasing blood flow to the brain helping with memory and concentration.” We highly recommend that all our kids come to our Lean Teen Classes at least twice a week.

#5: Limit Liquid Calories

When it comes to building lifelong healthy habits, drinking 8 glasses of water is a must. Teens cannot replace water with juices or diet sodas! 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 are toxic and directly affect our hormone levels. Sugary drinks are simply empty calories and devoid of nutrients!

Maintaining Balance and Consistency

We will review these tips with our kids during the next few weeks as we prepare them for the new school year. If your family needs our help please call us at (704) 614-6700 or you can also enroll your teen for a Free Class. Being fit is all about learning balance and consistency and having the right guidance and support to be successful. Thank you for your support :)

Parent & Teen Exercise Classes this Saturday

We are very proud of our parents for their hard work and commitment! On Saturday June 23rd come get a great workout with your teen. Our parent/daughter class will be from 9:30am – 10:30am and our parent/son class will be from 10:30am – 11:30am. This is a free class open to all our parents and a great way to bond with your teen while getting plenty of exercise. 
 
To build healthy exercise habits, we highly recommend that all our members come to our classes a minimum of twice a week. Fridays are the perfect day to make-up missed classes since our teens can workout with a trainer at their own flexible schedule and get more personalized attention. Please Click Here for our complete class schedule. Thank you :)
 

teen weight loss

Teen Weight Loss Testimonials (News Video)

Did you know that adolescence is the most important time in a person’s life to start developing healthy habits? During the last 4 years we have helped hundreds of teens transform their lives! We can also give your son or daughter the tools to build healthy habits that will last a lifetime. Check out the weight loss testimonials below and register your teen (age 8-18) for a free class.
 
It just takes 2 simple steps:
 
1) Check out this News Video with Brigida Mack and see what our teens are saying. We know that trusting us with your child is a lot to ask but in this news story you will see Dr. White recommend our program and our teens tell you how our program has transformed their lives.
 
2) Click Here to register for a FREE class. The only way we will be able to help your teen is if you come visit us. And even though making changes is not easy, we can help you and will be there for your family every step of the way. So come visit us and see what we can do.
 
To see the full 4 minute news video with teen testimonials Click Here. You can also see the complete 40 minute interview in two parts. Click on the following links for: Part 1 and Part 2. Our promise is to always serve you and your family with excellence. Thanks for your support!