Fit Club designed by Louie’s Kids and based on best practice programs from some of America’s leading clinicians and weight loss experts. We integrate program components that have been recommended and proven effective by the American Diabetes Association, as well as the Centers for Disease Control and Prevention. Fit Club was designed for Title I schools in an after-school environment to fight childhood obesity.
The program includes nutritional education; a daily regimen of physical activity and, perhaps most importantly, cognitive behavioral therapy in a group setting. Cognitive Behavioral Therapy, or CBT, is widely used by therapists to identify and monitor thoughts, assumptions, beliefs and behaviors that are related to and accompanied by debilitating negative emotions and to identify those which are dysfunctional, inaccurate, or simply unhelpful. CBT was primarily developed out of Behavior Modification and has become widely used to change fundamental ideas about weight loss in obese people.
- Fit Club meets 2 days per week over a 4-month program
- Fit Club lasts 2.5 hours each day (1 hour 20 minutes for group therapy, 1 hour for physical fitness and 20 minutes for nutrition education)
- We add on one elective day of group activity (normally Saturday mornings)
- We strongly encourage and promote parental support by calling parents and kids throughout the week, sending information home, such as recipes, activities to participate in together and tips for healthy eating and weight-loss.
- Our “10-20-30″ model is simple for kids and families to embrace and follow. (10,000 steps per day, no more than 20 grams of fat and at least 30 grams of fiber). Each of these components have been proven effective in weight loss as well as in the prevention of diseases like diabetes and heart disease which effect nearly 50% of Title I school children across America.
We begin with pedometers and encourage 10,000 steps per day as recommended by the CDC and the American Heart Association. This is around 5 miles per day for the average person and this is easy and can be tracked daily by children. Then a continual progression is provided the students with new, comfortable exercises. Each exercise and activity is designed to challenge, but also to motivate and encourage the participants to perform to the best of their abilities. There is an emphasis on activities which the participants are already comfortable with performing. The idea is to take an already comfortable activity or exercise and provide modifications to challenge the participants, not to discourage them. We hope to inspire children to try a variety of physical fitness opportunities with a group of children just like themselves, “unlocking the potential athlete” within each child.
The nutritional instruction is based on healthy snacking and the 20 grams of fat intake per day model. “Journey Books” are used to record children’s daily fat and fiber intake and the Journey Books are the link in the CBT training with their therapist.
Kids are taught through weekly exercises, handouts and hands-on learning that snacking can be part of a balanced diet. As recommended by the American Heart Association as well as American Diabetes Association, snacking, or eating small portions between meals, provides your body with energy to keep you going throughout the day. Kids learn as well that healthy snacks provide fiber and nutrients your body needs. Children in Fit Club, with the help of a Fit Club nutrition assistant, learn that snacking can curb the feeling of hunger or starvation right before a meal, which prevents overeating. Children will also learn that snacking may help you eat smaller portions and reduce your calorie intake as well as that eating smaller meals more often may help them stay on track. Members of Fit Club will begin each session with a piece of fresh fruit and will be provided a high-fiber, low-fat snack and plenty of water in every session.
The behavioral therapy is based on the principals of Cognitive Behavioral Therapy. Children will meet in groups of no more than 15 with a trained behavioral therapist to discuss issues and emotions connected to their being overweight or obese. Through the behavioral component of Fit Club, participants learn a great deal about dieting, food, eating and journaling or self-monitoring. Through the “Journey Books” (or journals) and with the 10, 000 steps per day, 20 grams of fat and 30 grams of fiber method, children in Fit Club have the therapist to keep them accountable and to support them, thus invariably raising their self-esteem and sharing their “like experiences” with their peers often struggling with the same or similar issues. Through Fit Club these children will learn to decrease their fear of hunger and cravings because of uncomfortable states or situations. They will learn how to recognize often detrimental thoughts they have that get in their way of implementing healthy habits into their daily lifestyles.
A level system is also introduced to keep kids on track, recognize performance and enhance the teamwork environment that Fit Club basis much of their success on. Children will be rewarded “red stars” each week for being on time, participating in group and in fitness as well as recording fat and fiber grams in their “journey books” each week. The red stars will result each month in a level ceremony that will reward those children excelling with additional wellness opportunities outside of Fit Club and throughout their neighborhoods. Past level rewards were walking trips to local aquariums, boat tours through state wilderness parks and other physical fitness focused activities like skating, swimming and jump rope.
Good afternoon Louie’s Kids friends, family, and readers!
Hope you have been enjoying this warmer weather and sunshine. I know my family and I are so excited for the summer months ahead! A little background on me—My name is Adrienne Betenbaugh and I am a run coach, marketing & PR gal, puppy-lover, and passionate about helping everyone make healthy & fun choices to get in shape and stay in shape!
In an effort to share more information about health & fitness, I serve as an ambassador for PHIT America & SweatPink (Fit Approach) and now… as a blogger for Louie’s Kids. I hope you’ll enjoy reading my posts about community events and ways you can easily have fun and break a sweat, right here in Charleston!
Today, I want to share information with you about a cool event coming up on Saturday, May 17th. While it seems as though there are practically 5k’s every weekend – I think it’s time we give our legs a break and our arms some love.
Push-Up & Up (sponsored by MUSC) is a push-up style competition where teams of 6 compete to do as many push-ups as they can in 30 minutes! Money raised from the event goes to support dropout prevention programs with Communities In Schools Charleston. There are 3 types of divisions you can enter, which only differ in judging strictness. So if you are new to a push-up routine- The open category may be for you. School teams can also compete in the competition. And let me tell you something- these kids mean business! Many teams have been training for last month or two, but it’s not too late to start.
The best way to start training for this contest is to just take 5 minutes a day to do your push-ups. Not familiar with the correct technique? No problem. Meredith from Primetime Fitness made this video to demonstrate the appropriate way to do a push-up.
So, what do you say Charleston?! Join me & let’s get our armed toned and ready for summer t-shirts & dresses by giving Push-Up & Up a try. The website is full of great information, so be sure to check it out.
With longer days and warmer months right around the corner, what better time than now to ‘spring’ into shape! Whether you want to tone up, lose weight or eat more healthfully what it comes down to is asking yourself what habits am I going to change? For many of us, we decide to exercise more and eat right in order to improve our outward appearance. But what if we focus on health? I’ll tell you what will happen; a healthy body on the inside radiates througoutward appearance. If you start to live a healthier life now, you will help prevent several lifestyle related medical conditions in addition to feeling healthy and happy with your body. Ask yourself why, how and when. Why? Figure out your motivator. How? Make it specific. When? Give yourself a start date and a timeframe to achieve. Once you figure this out, take on these tips:
1. Make one positive change now! For example, if you drink sweetened beverages like cola, sweet tea, juice, Gatorade, the daily chocolate mocha or even diet drinks- cut it down and out. There is no substitute for water. Don’t drink your calories. One positive change can have a domino effect on the rest of our behaviors and we just gradually become healthier people. For instance, if you start exercising or playing a sport, you may also start eating better and hydrating appropriately in order to improve your performance. Start off by making one positive change.
2. Make a meal plan and don’t skip meals. One common habit I have noticed of individuals who struggle with weight is they skip breakfast and eat only one meal a day. Skipping meals slows down your metabolism as your body goes into starvation mode; holding on more tightly to calories and fat in anticipation of not eating again for several hours. To rev up your metabolism, start the day with a healthy breakfast, eat at least 3 meals a day, avoid grazing, work in a snack or two, drink water and exercise! Which leads into the final tip…
3. Add in physical activity! Exercise does more for our bodies than what we see on the outside. And you don’t need a gym membership to be physically active. Pick up a new sport, take the stairs instead of the elevator, bike to the store, help with the yard work, take up a new hobby, etc. Use it or lose it and challenge yourself along the way! Find something you enjoy and go for it. Accomplishment reinforces good habits and I promise you, if weight loss is your goal, it will happen. But you have to get moving.
So shed that winter coat, habits and all and step into spring!
The Cooper River Bridge Run, a 10k footrace in beautiful Charleston, SC, is one of the city’s most celebrated events and one of the largest 10k’s nationwide. This year, the bridge run organizers have made it possible for people to support Louie’s Kids and other great charities in two ways.
First, when a runner registers for the race they can pay a higher registration fee and select a “Charity Bib”, designating the charity of their choice. Simply check LOUIE’S KIDS and help us raise the funds to support our life changing programs.
Second, anyone who purchases a compilation CD of the bands who play along the race route will have the opportunity to “tag” your purchase with a particular team. To support Louie’s Kids, simply tag TEAM IGNITE when making your purchase at http://www.bridgerun.com/Entertainment.php and a portion of the proceeds will go to Louie’s Kids and to the American Diabetes Association.
Or, if you would like to raise money on your own, donations can be made in a runners name on our website and anyone who raises $50 or more will get a Louie’s Kids t-shirt and be invited to run with the kids, who have trained so hard these past several months in our Run Buddies Program, on race day.
Thank you for your support of Louie’s Kids!
A big THANK YOU to Zubie for donating all of the shirts for the kids and volunteers for the bridge run!
Happy March! Did you know that March is National Nutrition Month?
I thought I’d spotlight a difficult area in making healthy choices: Tricky Healthy Foods.
Have you ever noticed how sometimes things that are supposed to be ‘healthy’ end up being far from it? It can be so confusing! I thought it might be important to talk about one of my favorite snack foods: yogurt.
Yogurt is AMAZING. The natural bacteria can help your digestive system, you can find healthy forms of it, it’s a way to get protein without meat, and it comes in all different textures and tastes. However, it can spiral out of control quickly. An appropriate yogurt for a growing child that is looking to improve their diet is one that is lowfat or fat-free and does not contain any of the junk foods on top or bottom. Now, what do I mean by this? There are some yogurts that have a granola or even candy on top of the container. That’s not a snack, that’s a sweet dessert. Also tricky is the main culprit : SUGAR. That wonderful five-lettered word. Did you know that ‘Fruit on the Bottom’ yogurt is just jelly? I can almost hear someone saying, “Not my yogurt, it’s made with fruit!” By legal definition, that just means that there must be some sort of fruit in that mixture. And if you think about it, you can’t have jelly without fruit right? But what you also cannot have jelly without is sugar. Those yogurts, the tiny little containers with fruit on the bottom, can have as much or MORE sugar than half of a soda. Crazy right?
-8 oz of Coca-Cola has 27 grams of sugar.
-Chobani Greek Pomegranate Yogurt: 19 grams of sugar. While some of this is natural sugar from milk, that’s still a lot for a little bit of yogurt.
So does this mean coke is okay? NO. Does this mean yogurt is bad? No. But we have to think about what kinds of foods we’re buying.
So what kinds would I recommend? I really love a non-fat plain yogurt. It actually tastes pretty good. And I adore 0% or non-fat Greek yogurt. However, I can’t eat Greek yogurt plain. I add blueberries, cinnamon, ginger, and vanilla extract. Try flavors you like! And if you want to get a flavored yogurt, use a flavored yogurt where fruit is the ingredient and not syrup.
Hope this is helpful! Have a great week!,