Fit To Be Kids California Mon, 11 Apr 2016 22:40:45 +0000 en-US hourly 1 You REALLY are what you eat! Mon, 11 Apr 2016 22:40:45 +0000 Recent dietary research has uncovered 14 different nutrient-dense foods that time and again promote good overall health.  Coined “superfoods,” they tend to have fewer calories, higher levels of vitamins and minerals, and many disease-fighting antioxidants.

Beans (legumes), berries (especially blueberries), broccoli, green tea, nuts (especially walnuts), oranges, pumpkin, salmon, soy, spinach, tomatoes, turkey, whole grains and oats, and yogurt can all help stop and even reverse diseases such as hypertension, diabetes, Alzheimer’s, and some forms of cancer. And where one might have an effect on a certain part of the body, it can also affect the health of other body functions and performance, since the whole body is connected.  With these 14 foods as the base of a balanced, solid diet, weight loss gimmicks and other fly-by-night programs can become a thing of the past in your life.

Conversely, the ill-effects of an unbalanced diet are several and varied. Low energy levels, mood swings, tired all the time, weight change, uncomfortable with body are just a few signs that your diet is unbalanced.  An unbalanced diet can cause problems with maintenance of body tissues, growth and development, brain and nervous system function, as well as problems with bone and muscle systems.

Symptoms of malnutrition include lack of energy, irritability, a weakened immune system leading to frequent colds or allergies, and mineral depletion that can trigger a variety of health concerns including anemia.

And since the body is connected, realizing that an unhealthy body will result in an unhealthy spirit only makes sense.  When we nourish our body with these superfoods and complement them with other nutrient-dense and healthy fresh foods, our spirit will be vitalized and healthy as a direct result.

Many modern diets based on prepackaged convenience foods are sorely lacking in many vitamins and minerals, which can affect our mental capacities as well, and cause irritability, confusion, and the feeling of ‘being in a fog’ all the time.

Superfoods can be the basis of a well-balanced-healthy and nutritious solution to curing many of these ailments and more. So tonight before you make the decision to drive through your local fast-food restaurant to grab dinner for your family, contemplate these important facts about YOU REALLY ARE WHAT YOU EAT…and maybe make a different choice…???…maybe tonight you prepare a quick leafy green salad with lots of veggies, sunflower seeds, some fresh fruit and a nice slice of 100% whole wheat bread.  It may not be an easy transition…but YOUR FAMILY WILL THANK YOU!!  TRUST ME!  –Coach Shae

FORE! Our Fit to be Kids Charity Golf Event Was a HUGE Success! Tue, 06 Oct 2015 01:27:17 +0000 2015 09 21_9584And WOW!  What a great day it was for all of us!  On Monday, September 21, 2015 we had the absolute pleasure in hosting our very first charity golf event at the Aliso Viejo Country Club in Aliso Viejo, CA, and it was a HUGE success!  Not only did we have amazing participants who came out and supported our cause of fighting childhood obesity and helping us raise enough funds to continue our Fit n’ Fun Club and in helping us to expand our programming, but they all had a BLAST doing it!


2015 09 21_9190The day started off with Dunkin’ Donuts providing yummy-tasty Munchkins and any flavored coffee of your choice for breakfast for our golfers and Bagels & Brew had delicious bagels and cream cheese for all of our 20 volunteers. As the morning progressed from donuts and coffee, it then became a fun filled afternoon of sunshine, golf, snacks and beverages on the course, provided by The Karman Bar.


2015 09 21_9255After everyone had the opportunity to participate in DIXON Golf’s Aurelius Driver Challenge, as well as their Dixon Airline Challenge, all golfers ponied up to then help raise funds during our raffle and Silent Auction.  We raised more funds than anticipated…so, THIS was a pleasant surprise!  And of course we cannot forget all of our other amazing sponsors, Imperio KIA/NISSAN, Mission Viejo Elks Lodge, Aliso CrossFit, OC Register, Dr. Daniel Amen, The Stand Natural Food & Restaurant, FLIP2BFIT, Ambitious Ales, Sapparo USA, Rampage Family Fitness, The Cyclist, PGA Tour Superstore and Stadium Brewery.  Thank you all for coming out and spending a perfect day with us, fighting childhood obesity!


2015 09 21_9754I would now like to take this moment to pay a special thank you to a few of our Community Partners, for whom without them our programs would  not be possible.  The YMCA in Mission Viejo has been an integral component to the success of Fit to be Kids these past several years.  When we began offering our programs to low-income/at-risk and special needs children, we were primarily conducting classes only at our local park El Toro Park, in Lake Forest. Once we established a working relationship with the Y, and were then able to introduce swimming, basketball, yoga, Zumba and soccer to our communities families; our participation level nearly doubled! We went from 30-40 kids consistently attending, to 50-60 kids on any given Saturday.  Our program currently has 81 kiddos actively participating in our Saturday Fit n’ Fun Club and so, Jerry Corpuz, Elizabeth Bishop, Terry Palhidai and Carol Kalrov Thank Your for your generosity, compassion and on-going community support! WE COULDN’T  DO THIS WITHOUT YOU!

2015 09 21_9742The other constant in our F2BK lives, is Rock Harbor Church.  Since September 2011, Fit to be Kids has been blessed with receiving amazing volunteers from Rock Harbor in Mission Viejo.  Our volunteer base has been the same five people since the inception of our partnership. These folks are loving, caring, selfless and most importantly big kids themselves! Stephanie and Scot Dey, Valeri and Corey Liebig and Ryna Gauss, thank you for being in our family and in helping us develop stability, consistency and dependability for all of our families!  WE LOVE YOU ALL!

Without ALL OF YOU, our first charity event would not been such a success, so thank you, again! GREAT THINGS ARE BREWING FOR FIT TO BE KIDS…SO PLEASE STAY TUNED!  Please Follow us on Facebook (Fit to be Kids, Inc.), Instagram (Fit2bekids) and Twitter (@Fit2bkids)!!  THANKS ALL…SEE YOU NEXT YEAR!

In good health,

Shae Gawlak, Founder/CEO

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F2BK 1st Annual Golf Outing Charity Event Fri, 10 Jul 2015 17:05:48 +0000 This year, we will host our First Annual Golf Tournament Fundraiser on Monday September 21, 2015 at the Award-Winning Private Aliso Viejo Country Club and Dixon Golf will be our Presenting Sponsor.  Many local businesses and individuals in the community will participate in this event by purchasing a round of golf, sponsoring a hole, and/or donating gifts, products, services, etc., and you, too, are invited to partake in this monumental day.  So please join us on Monday, September 21st and play to win prizes like; two free airplane tickets, a custom $350 Aurelius Driver for free, golf apparel, romantic overnight get-a-ways, 5-course meals, Disneyland and Anaheim Angels tickets and much more.

One hundred percent of the proceeds will go directly to sponsoring children in our programs throughout the year.


We would be deeply grateful for your support in any, some or all of these spirit-of-giving opportunities:

  • Services, gift cards and/or new items valued under $150 for Raffle Prizes
  • Services, gift cards and/or new items valued at $150 or above for Silent Auction
  • Monetary donations of $225.00/child: Help-A-Child Fundraising Program (covers Fit to be Kids activities for a full year)
  • Sponsor a Hole for $250 plus receive an optional vendor booth (total value of $400)
  • Registering a single or group of golfers for the event
  • Four levels of sponsorship remain; and we are pleased to announce that our Presenting Sponsor will be Dixon Golf

All donations are tax deductible and a receipt will be provided.


Fit to be Kids is known throughout Orange County as a great supporter of efforts to meet the needs of our community.   Your act of kindness will be very much appreciated.  If you have any questions, please feel free to contact me by phone at 949-235-3539 or email me at  All registration forms and sponsorship package information can be found here under our PROGRAMS tab, click “2015 Golf Tournament” on the drop down bar. At the bottom of the page you will be able to print off YOUR preferred form for this event.  Scan it and email it to me with your credit card payment indicated, or pop it all in the mail.  Our address is located at the bottom of all forms.


Thank you for your time and generosity.  I look forward to hearing from you.

In good health,

Shae T. Gawlak


FAMILY FITNESS FUN WITH RAMPAGE JACKSON! Wed, 04 Mar 2015 16:08:47 +0000 **WHOOP WHOOP!!** Join us THIS Saturday, March 7th from 11am-2pm at Rampage Family Fitness for FREE Self-Defense classes…Food…Fun…Games & Prizes!!! EVERYONE IS INVITED!! Bring the family down for a day of fitness fun!!  Rampage Jackson will be conducting a class at 11:30am… RAMPAGE FLYER


‪#‎fit2bekids‬ ‪#‎F2BK‬ ‪#‎activekids‬ ‪#‎healthyfamilies‬ ‪#‎rampagefit‬ ‪#‎orangecounty‬‪#‎CA‬ ‪#‎kids‬ ‪#‎martialarts‬ ‪#‎selfdefense‬

Way to Go Mexico!! They’re making a CHANGE for the better! Mon, 15 Dec 2014 19:23:46 +0000 Did you know that in Mexico “two-thirds of adults are overweight or obese and Type 2 diabetes and heart disease are the top two causes of death?” Shocking isn’t it???  The good news is that Mexico is “taking steps against soda consumption in an effort to get its residents’ health back on track. Since this past January, the country is tacking a one-peso-per-liter tax on soda and other sugary drinks”. And now, in a widespread public service announcement, “the health advocacy group El Poder del Consumidor (Consumer Power) takes the fight against soda one step further”. (click on link below)

What’s even more shocking, is that in America, we spend nearly $190 billion treating obesity related heath conditions each year.  And because of the rising consumption of drinking soda and other sugary drinks (fruit juice, Gatorade, lemonade, etc.), the obesity epidemic continues to prove its latest medical diagnosis as that being a disease, a serious disease like cancer, cardiovascular heart disease, diabetes, COPD.  According to the Harvard School of Public Health, “sugary drinks (soda, energy, sports drinks) are the top calorie source in teens’ diets (226 calories per day), beating out pizza (213 calories per day).”  I know!  It’s appalling to think that our kids are drinking more “empty calories” than eating anything remotely healthy.  “From 1989 to 2008, calories consumed in the form of sugary beverages increased by 60% in children ages 6 to 11, and the percentage of children consuming them rose from 79% to 91%.”

As parents and concerned humans, both domestically and globally, it is our responsibility to advocate for our children!  As Americans, we MUST take a stand and make a difference where it truly matters…within our health care system!  We need to stand up and take control over the consumers market and DEMAND that our government pay attention to Mexico.  If we don’t do it…who else will fight for the health of our kids??? –Shae T. Gawlak, CEO/Founder Fit to be Kids



Ho! Ho! Ho! Merry Fitmas Everyone! Thu, 11 Dec 2014 18:50:38 +0000 Ho! Ho! Ho! And Merry Fitmas!!

During the holidays it’s always a busy time of year for us all…and man can I relate to those of you who work full-time, are raising kids, nightly homework, frequent meetings, grocery shopping, cooking, cleaning…AND THEN trying to take care of yourself, too!! There was a time…not long ago, that not only was I trying to maintain a sense of balance in my kids lives…but also trying to keep my own head above water! I had lost my job, had no child support coming in to help with expenses, and I had just taken on $60,000.00 in debt by returning to college to get my Bachelors Degree!! I WAS SOOOO STRESSED OUT!! Some days I really didn’t even want to get out of bed!  I would lie there thinking about how I was going to make ends meet…how on earth was I going to be able to care for my children??? I was beyond scared! After several months of no income…no prospects of work…and had used up all of my “golden tickets”…I had to turn where I never thought I would have to turn, EVER! I had to go to the state and ask for help!!! Asking for help from anyone was difficult enough…but having no other choice but to show up at the welfare office was THE MOST humiliating experience of my life! After all, I came from a family with parents who were very successful at a very young age…we had everything we could possibly need or want. As children, my brother and I never wondered if we were going to have dinner on the table for us or if the roof over our heads was going to be taken away…we lived in a world of pure innocence and happiness. Not my poor boys! As much as I kept things on the down low from them…they knew the difference, even at a young age, they knew that our lives had changed drastically and that there were no more opportunities of going to the movies, occasionally getting ice cream after school, running to the store to grab a gallon of milk that we just ran out of…and sadly too, not being able to bring a healthy sack lunch to school anymore! We were at the bottom! I had to accept food stamps, free lunches at school, state funded health insurance…AND turn to local churches in my community to help me pay for my $1400 a month mortgage.

IT WAS DEVASTATING!!! BUT I HAVE TO SAY…that without these few, might I add life saving, resources/services…I honestly have NO IDEA where my kids and I would be today!! But I tell ya…it’s not a very mentally-healthy way to live..and this is why I created Fit to be Kids, Inc.!! Not only can I relate to the community I serve…but I am a concerned parent who has seen what it’s like to have to depend on others and live off of “beans” to make ends meet.  But the one thing I DIDN’T DO…I didn’t buy unhealthy groceries with my food stamps! I still shopped like I used to, I just had to get creative about when and where to shop to get the best deal. This is something that most under served families are unaware of. They have the mind set that they need to “get the most bang for their buck” so they buy unhealthy-processed foods…and this is where the vicious cycle of our obesity problem in America begins. And THIS is where my mission began!  I began educating the public, primarily the low-income/at-risk communities, about how to make healthier life-style choices…providing mental, emotional and physical support to the populations that really don’t have any idea about health and wellness. And it has ABSOLUTELY BEEN THE BEST 4 YEARS OF MY LIFE! There is nothing more rewarding than GIVING THE GIFT OF HEALTH! I am so blessed because I get to this everyday of my life!  I appreciate all of those who have helped me along the way…and to you, I say THANK YOU!!

So, at this time, I am asking that you take a moment to look around your homes, your place of work, consider your abilities to buy what you need for your families, think about your last vacation or weekend get-a-way…remember those days (near or far) of taking your kiddos to their soccer practices, gymnastic meets, going to Disneyland, skiing, hiking, riding bikes, etc.  Now take in all of its pride and glory and consider what your life might look like if you didn’t have any of those things or experiences…AND now take a moment to go to our website (link is below) and click on SPONSOR A CHILD and see how a small sponsorship of $150 can change a child’s life who desperately needs US!! YOU TOO CAN GIVE THE GIFT OF HEALTH!! Why not make it TODAY??? And what a wonderful gesture during the holiday season! THANK YOU SO MUCH and from all of us at Fit to be Kids…we say MERRY FITMAS AND HAPPY NEW YEAR!

In good health & happy holidays,
Coach Shae

Delicious Healthy Holiday Treats Thu, 04 Dec 2014 01:08:23 +0000 Try these amazingly delicious “kid-friendly” healthy holiday treats this season!  You and your kiddos will not only enjoy the taste of these yummy desserts, but they are also easy to make. Get the kids to help out in the kitchen!  Who doesn’t like to bake…especially during this time of year? They are great any time of year, too.  The cookies and energy bites are perfect for your kids sack lunches and after school snacks and our Paleo Crispy Christmas Berries can be enjoyed together after everyone finishes their well-balanced dinner.  TASTE ‘EM!  ENJOY ‘EM! SHARE ‘EM!  From all of us at Fit to be Kids, we say have a Merry Fitmas and a Happy New Year!

Healthy Energy Balls



1 cup (dry) oatmeal (I used old-fashioned oats)


1/2 cup ground flaxseed or wheat germ

1/2 cup chocolate chips or cacao nibs (optional)

1/4 cup shredded coconut (optional)

1/2 cup chopped walnuts (optional)

1/3 cup honey

1 tsp. vanilla extract

Stir all ingredients together in a medium bowl until thoroughly mixed. Cover and let chill in the refrigerator for half an hour.

Once chilled, roll into balls of whatever size you would like. (Mine were about 1″ in diameter.) Store in an airtight container and keep refrigerated for up to 1 week.


¾ cup butter, melted

½ cup brown sugar

½ cup coconut sugar

1 egg

1 cup shredded carrots

¼ cup water

2 cups rolled oats

2 cups whole-wheat flour (or tapioca flour for gluten free)

1 tsp baking soda

½ tsp sea salt

Preheat oven to 375 degrees.  In a large mixing bowl combine butter, brown sugar, coconut sugar and egg.  Use an electric mixer to beat batter on high for one minute.  Add carrots and water.  Mix on medium for 15 seconds. Now add oats, flour, baking soda and sea salt and mix again on medium for another 15 seconds.  Make sure to scrape the bowl and mix into batter before dropping spoonful size cookie dough balls into greased baking sheet.  Bake for 10-12 minutes.  Cool and enjoy!  Makes 4 dozens.



2 TBSP of coconut oil – additional needed for greased baking dish

2 Granny Smith appels – peeled, cored and diced

24 oz. of fresh raspberries, blackberries and blueberries

1 TBSP fresh lemon juice

1 tsp fresh lemon zest

½ tsp vanilla extract

1 tsp cinnamon

½ tsp nutmeg

¾ cup of flaxseed meal (or ground flaxseed)

6-8 prunes – pitted and chopped

½ tsp sea salt

¼ cup almonds or walnuts – sliced

Preheat oven to 350 degrees F.  Grease a 7×10 glass dish with a dash of coconut oil.  Spread diced apples and berries evenly on the bottom of the glass dish.  Sprinkle with lemon juice, lemon zest, vanilla and ½ the quantity of both the cinnamon and nutmeg.

In a blender, mixer or food processor combine flaxseed meal (or ground flaxseed), dates, sea salt and the remaining cinnamon and nutmeg.  Now mix all dry ingredients together until mixture is a coarse meal.  Next you will add the 2 TBSP of coconut oil and press into dry mixture, with a fork, until meal becomes damp and crumbly. Sprinkle crumble mixture over the top of the apples and berries and then add the sliced almonds or walnuts on top and bake for 40 minutes.  Serve warm.  Top with a droplet of Greek vanilla yogurt!  Mmmmm…DELISH!





Merry Fitmas…Give the gift of health…Sponsor A Child TODAY! Wed, 03 Dec 2014 18:24:36 +0000 Childhood obesity has more than doubled in children and quadrupled in adolescents in the past 30 years, and this leads to both immediate and long-term degradation of their health and well-being. Fit to be Kids wants to educate children and their families about the value of exercise and nutrition, and show them that being healthy is not only easy, but it can also be fun.

These sponsorships will enable the children to participate in all programs and activities Fit to be Kids offers. $150 provides one child a six month F2BK membership and a 12 month F2BK membership can be purchased for $225.

“These sponsorships will provide children the opportunity to attend all of our fun fitness and afterschool programs,” said Shae Gawlak, founder, president, and CEO of Fit to be Kids. “This also gives them the opportunity to participate in annual Fun Runs, 5k’s, Walks and Trots events, along with attendance in our fitness and nutrition field trips to experience martial arts, swimming, gymnastics, soccer, cooking classes, and more.”

”Our mission is to promote positive reinforcement of change, reduce problematic health risks, increase obesity awareness, and improve overall wellness for families through physical activity, nutrition counseling, and life coaching programs,” added Gawlak. “With the help of your sponsorships, we will be able to help more children and their families learn the value of proper nutrition and exercise leading to healthier lives.”

Our Fit to be Kids Family

Our Fit to be Kids Family

Fit to be Kids is back on the mat with Rampage Family Fitness! Fri, 07 Nov 2014 18:34:07 +0000 Once again…Fit to be Kids, Inc. is PROUD to announce our most recently re-established COMMUNITY PARTNER with Rampage Family Fitness.

Under new management and personal interaction with Quinton “Rampage” Jackson himself, our kiddos are very excited to be back! Rampage Family Fitness is in a new location with a much larger facility that includes a full sized boxing ring, a room dedicated to wrestling, Jiu Jitsu and Tae Kwon Do, a veritable forest of kick boxing heavy bags, an octagon and various free weights, machines and cardio equipment  that truly can cater to the family as a whole for multiple fitness and martial arts options.

Our kids are developing core strength, speed, agility and self defense skills as well as moral lessons that nurture honor, respect, discipline and strength in character.

Thank you Quinton “Rampage” Jackson for your support! We are looking forward to positively impacting our local neighborhoods, together!

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Senior Citizen Fitness Classes starting Tuesday May 20th! Sat, 03 May 2014 00:04:46 +0000

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