Youth Fitness Program

Fellow Parent,
Thank you for your interest in training for your child. I commend your desire to provide opportunities for your youngster to be healthy, strong and fit. We started this home school fitness program for our children and we’d be happy to have yours!
As someone who started working out as a kid myself, I can attest to all the benefits that come along with strength training.
Besides just being physically stronger, the “iron” made me stronger mentally as well. Lifting weights has taught me many life lessons including work ethic, discipline, goal setting, grit and determination. It also built my confidence and self esteem at a crucial time in my life. My mission is to instruct and inspire people to live stronger, healthier lives; and I’d like nothing more than for your family to be a part of that.
As the saying goes, “it takes a village to raise a child” and I’m honored that you would consider me to play a part in your child’s life.
-Dan Cenidoza

Strong Kids / Home School Fitness

Utilizing our Home School curriculum, we’re teaching kids the value of strength training, healthy eating habits, positive mindset, goal setting and much more. Each class has a 10 minute “huddle” to discuss the daily lesson followed by a 45 minute workout that is both challenging and fun. During this 6 week session, our goal is to keep kids active, teach them how to lift properly and instill some exercise habits in them that will not only make them better athletes, but hopefully last them last a lifetime!

When I started homeschooling my son I told him he had to do something for health and exercise and Dan happened to be starting his program for homeschooled kids. My son was reluctant because he’s never liked anything like that, but after his second session he fell in love! He loves the workout and seeing himself get stronger, but mostly I think he loves being around Dan and the other coaches, in a comfortable, friendly environment.

Now he’s taking classes at BKC 5 days a week! He gets up and ready hours before class! Physically he was very thin and underweight when he started not even 6 months ago, and he’s gained 30lbs of healthy weight!! Dan and BKC have been so wonderful for my son in so many ways! Everyone at BKC, coaches and members, is so nice and non-judgmental, there are ppl there at all levels of fitness and Dan gives them all individual attention to make sure they are getting what they need. I’m very thankful to Dan and his coaches for everything they have done for my kid, and I highly recommend anyone of any age check out BKC!

-Meredith
Breanna, 7, learning to enjoy hard work

Strong Kids Saturday

Due to the overwhelming popularity of our Youth Summer Strength program, we’re now offering a weekend class for kids. We’ll be using the same format as our Home School Fitness program, in that the kids will actually learn something, in addition to just being worked out.

Strong Kids Class

Nov. 9 – Dec. 14

Saturday 1:30-2:30

6 classes for $99

The homeschool fitness class they offer is fantastic for families who want their children to be fit and healthy. The program teaches the importance of physical activity and proper nutrition. My daughter had a blast, and is ready for the next session to begin.

-Diana
11 year old girls enjoying the challenge of getting strong!

Home School Fitness

Homeschool Fitness (winter session)

Nov. 4 – Dec. 11

Mon/Wed 2:30-3:30

12 classes for $175

Multiple child discount $20 (if registering multiple children, send me a note with their names and I will register them manually and apply the discount. You will still need to register 1 child at the link above.

Learn to deadlift at Baltimore Kettlebell Club

I have a 14 son who doesn’t really care much for sports. I wanted to find something that would get him moving, help him get a little stronger, build some muscle. We had never heard of kettlebell and decided to give it a try. We joined the homeschool program, and now the Summer program, and my son loves it. Dan and Rob are great with the kids. They encourage the kids to keep pushing themselves, to not give up, to keep trying. I like that the class isn’t just lifting weights…Dan teaches a lesson on the importance of exercise and eating healthy, setting goals for yourself, etc. With each class, my son is getting stronger and his confidence is growing. It’s a great program!

-Shelly

Curriculum

Lesson #1 Importance of exercise

Healthy heart / protection against cardiovascular disease

Strong muscles and bones

Healthy body composition / weight management, body fat percentage

Lesson #2 Different kinds exercise

Strength – resistance training / lifting weights

Cardiovascular – aerobic training / running, swimming, biking

Flexibility – stretching / yoga

Lesson #3 Mindset

What you say (to others)

What you think (self talk)

Body Language

Lesson #4 Safety in the weight room

Proper exercise technique

Listen to your coach

No horseplay / running, ball playing, wrestling

Lesson #5 Healthy eating habits

You must eat healthy to have energy to exercise, and to build muscles, and maintain a healthy body weight. To eat healthy you should:

drink plenty of water

eat protein and vegetables

limit your sugar

Lesson #6 Soreness, stress & recovery

Soreness happens when you do something new. After your body adapts, you don’t get sore anymore.

Exercise is stress to your body. It is a good stress called eustress.

You must get enough sleep to recover from exercise and have the energy to do it.

Lesson #7 Training variables

Repetitions – how many times you do an exercise

Sets – groups of repetitions

Intensity – how hard it is to do an exercise (can be measured by perceived effort or percentage of max)

Lesson #8 Progression

Heavier weight

More Repetitions

Skill Mastery

Lesson #9 Effort

Improvement

Failure vs quitting

Temporary vs permanent

Lesson #10 Goal setting

S.M.A.R.T. goals

Specific

Measurable

Attainable

Relative

Timeline

Short term (less than 30 days)

Medium term (3-6 months)

Long term (1 year or more)

Lifetime goals

My son, Mason Porach, joined the Baltimore Kettlebell Club a little over a year ago. I found that with Dan’s guidance and support along with the support of the other members, Mason not only learned about strength training and nutrition but his confidence level noticeably increased as well. He joined from the recommendation that came from my brother and I hope that my recommendation and sharing my son’s personal experience may help anyone that may be on the fence on the decision to join. As a mom, I just can’t be anymore grateful to Dan and his group of dedicated instructors. I loved seeing both the positive mental and physical transformation that my son went through.
Thank you!!!

Margie

Questions Answered:

  • Why is it important to exercise?
  • What is the number one cause of death in the United States?
  • What kind of exercise is best for heart health? Give some examples.
  • What should you do in the weight room?
  • What should you not do
  • What are 3 things should you do to eat healthy?
  • Give some examples of different kinds of protein.
  • Give some examples of different kinds of vegetables.
  • Give some examples of things your should avoid.
  • Why is it important to eat healthy?
  • What should you do to recover from exercise?
  • What are 3 the training variables?
  • What are 3 ways to progress?
  • How are failure and quitting different?
  • What are SMART goals?
    Write 4 goals for yourself; 1 short term, 1 medium term, 1 long term, 1 lifetime goal.
I love these girls!
We were training kids while they were still in the womb, so much so that Jess wrote a book on it!
Our family

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