Kids need exercise, more than ever before.

Kids need to be with other kids, more than ever before.

We’re excited to be building a bigger, better, kids program than ever before!!!

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 kids 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 5 minute “huddle” to discuss the daily lesson followed by an age appropriate workout that is both challenging and fun. Our goal is to keep kids active, teach them how to lift properly and instill some healthy habits in them that will last a lifetime!

“Dan delivers appropriate exercise and nutrition in a way that is conducive to children. Each year parents tell me the little bits of knowledge that their kids picked up from the demo. Any school would benefit from this, I know I am happy that my children have this opportunity.”

-Angie Feeley

“By enrolling my son in this class, I had hoped that he would learn about his power. This program has far exceeded my expectations! It has given him a chance to explore his strengths. Not only physically but with his mental fortitude as well. The instructors are knowledgeable and patient with the kids. Thank you for giving teens a safe, healthy and fun way to learn about how to handle life.”

-Lara

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

Teaching Curriculum

Each week to include a 5-10 min huddle on the subjects below.

Talking points in italics are included in the lessons for the older kids only.

Importance of exercise

• Healthy heart / protection against cardiovascular disease

• Strong muscles and bones

• Healthy body composition / weight management, body fat percentage

• Mental Health – endorphins, stress relief, cognitive functioning

• Immune System – improved resistance to illness, recovery ability

• General Health – also aided by natural sunlight, fresh air and good relationships

Different kinds exercise

• Strength – resistance training / lifting weights

• Cardiovascular – aerobic training / running, swimming, biking

• Flexibility – stretching / yoga

• Agility – ability to start, stop and change direction quickly

• Sports Specific – drills sport coaches use to improve a players performance

Safety in the weight room

• Proper exercise technique

• Listen to your coach

• No horseplay / running, ball playing, wrestling

• Focus – pay attention!

• Proper programming – including warm up, balanced workouts and adequate recovery

Reasonable Expectations

• Individual fitness – people have different starting points

• Comparisons – compare yourself to the you of yesterday, not someone else today

• Consistency is key

• Muscle & Bone density peak in the mid-30’s

• Dan started training at 19 and won the MD Strongest Man at 30 years old.

Equipment

• Barbells & plates, dumbbells, kettlebells, bodyweight, machines, pulley’s, odd objects, grip tools

• Pros & Cons of each

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)

• Frequency – how many days per week

• Density – rest periods in between sets

Progression

• Heavier weight

• More reps

• Skill Mastery