November Fit Blast Challenge!

I had so much fun doing the 2-week Jill K Fit Fall Challenge last month, I’ve decided to make monthly challenges a regular thing! I love seeing and hearing about the results people feel from participating the challenges.

Last month I only provided workouts and recipe ideas shared by guest challengers.

From now on, I want to offer MORE! So many participants asked about which foods they should eat during these challenges, and from now on I will be providing weekly basic meal plans along with daily workouts!


Because of this, I will charge a small fee for these monthly challenges, but believe me, I will make sure you will get MORE than you expect from these challenges.

the NOVEMBER FIT BLAST CHALLENGE will begin Monday, November 10th and end on Sunday, November 30th.

YES, this challenge will go through Thanksgiving, but that just makes it more exciting! Don’t worry, I won’t be challenging you to not eat pie that day.

Here are the basics of how the November challenge will go down:

  • Each Saturday, I will email the week of workouts and basic meal plan for the upcoming week!
  • On Mondays, I will email you a weekly goal to work towards.
  • Wednesdays will be a mid-week extra challenge with prizes
  • Fridays will be a check-in day for you to tell me how your week went! I want to hear it all; triumphs, trials, questions, concerns, what have you. I want you to be held accountable to help push yourself in a positive direction!

The price for this 3-week challenge is $10.

Are you in?! SIGN UP BELOW!


The Fall Fitness Challenge is Here!

I’ve been so excited for this!

The holidays are coming up, and if you’re not already in the habit of working out daily and eating well, you might be in for another holiday season of more sugar, more unhealthy foods, less exercise, and less energy.

I’m a big fan of prevention. I want to help you stop this cycle before it even starts! This fall fitness challenge will help you gear up and get in some good habits before the holiday season hits hard.



About the challenge:

  • Free to join
  • For all fitness levels
  • Daily workouts
  • nutritional help
  • meal ideas
  • motivation
  • prizes for participation!

So, are you IN? Please say yes!


You can sign up with your email address HERE to get the daily workouts delivered to your inbox the night before.


Let’s do this!

Legs and Glutes Gym Workout!

I usually design and post workouts online that anyone can do at home with minimal equipment, because I know how difficult it can be for women, especially moms, to leave the house and head to the gym. I always encourage folks to get moving, no matter where you are. I stress that you don’t need the excuse of not having a gym membership to avoid exercising.

However, many people DO go to the gym! And many women don’t know what to do when they’re there. I talk to a lot of women who say they stay on the treadmill or elliptical because they won’t want to venture into the weight room. It can be intimidating, especially if you don’t know what you’re doing!

I did this workout for legs and glutes yesterday, and I woke up with some sore legs. I love that feeling.

If you visit a gym, give this workout a try! After these 4 circuits, I did a tabata and 10 minutes on the stairmaster, making sure my heart rate was steady and in the fat burning zone.

jillkfit leg and glute gym workout

The Midsummer Six: Online Wellness Program for the Whole Body

I’m so excited for this!

I’ve teamed up with Madeline Jacks of Madeline Nutrition to bring you an all-encompassing 6-week guided fitness and nutrition program. You might think it’s odd to start a fitness program in the middle of the summer, but I think it’s odd NOT to :)

I want everyone to learn how to make a healthy lifestyle change, rather than follow a fad diet/fitness program to quickly lose a few pounds, only to gain it back and more.

The Midsummer Six logo


Healthy lifestyle changes = lifelong results. 

Let’s make that happen for you.


I’m sure you have some questions about the MidSummer Six, so let me break it down for you:

The WHEN: July 20, 2014 — August 30, 2014. The main materials for the week will be sent out each Sunday morning, with helpful hints, motivation, and additional tools throughout the week.

The WHAT: A SIX-WEEK whole body wellness program created to fit into your sunny summer schedule. It’s hosted online, so you can access it anywhere. Included is access to a private Facebook group, allowing you total access to us, as well as the rest of the community of women joining in The Midsummer Six. Our program is suitable for all levels and is completely modifiable.

The WHY: You deserve it. You deserve to feel healthy and whole. You deserve to feel strong and lean. You deserve to know what it feels like to glow from the inside out. So many women put all of their energy into prepping during the months before bikini season…only to stall in the summer and fall back into old and awful habits. Pick yourself up, dust yourself off, and JOIN US for a thrilling six-week ride.

The WHO: Your guides for this life-changing adventure are Jill K. and Madeline J. (from Jill K. Fitness and Madeline Nutrition). We know our stuff. We’ve done the work. We will be your trusted guides. You’ll have unlimited access to us along the way.

The HOW: We’ll coach you and coax you through detailed meal plans and nutritional breakdowns for your body’s type and needs. You’ll be taught how to bolster your diet with booster foods, while learning what to remove that’s making you sluggish (it might not be gluten!). We’ll tough love you through each workout video that’s been customized just for this very program and time in your life. You’ll be shown proper technique and form, learn about muscle groups, and how to tone and target the exact areas you need (no more doing 100s of crunches with no results!). We’ll begin with goal setting before we kick it off, and of course we’ll do weekly progress check-ins. You can choose to interact within the program as much as you’d like. You can be a silent joiner or a social media legend leading the charge!

Six weeks of a personal trainer + six weeks of a personal nutritionist, both at your fingertips, would usually hit over $2,500. We’re putting it online and calling it good at $286.


P.S. The first four to pay will receive one of Madeline’s favorite booster foods, grass-fed gelatin protein powder (a $20 value).

Let’s hit it.


jillkfit-onlinecoaching specials

I got into this business so I could help people learn the ins and outs of health and fitness. I’d love to fly around to various states to come kick everyone’s butts, but online coaching seems to be the next logical step.

In fact, I want you to get on the ball, so I’m running a little special for the month of May!


That’s a total of 8 weeks of personalized online coaching, workouts, nutrition help, and weekly check-ins and daily motivation for only $125.

What do you get with the Online Coaching Package?

-Initial assessment call to discuss goals

-4 NEW  Workouts tailored to your goals, fitness level, and accessibility to equipment with instructional videos emailed to you each week.

You work out from home with only dumbbells and a stability ball? Perfect. I’ll make all your workouts work with what you have. You work out a gym with a plethora of equipment? Awesome. I’ll get you comfortable with all those things.

- Customized nutritional advice with weekly meal suggestions.

-Weekly calls with me to discuss progress and goals. Based on these weekly check-ins, we will adjust the weekly workouts and nutrition if necessary.

-Daily morning check-ins from me to make sure you know I’m watching :)

Who should sign up?

-Anyone motivated to get healthier, get stronger, and feel better.  I provide you will all the tools and tell you what to do. I just need you to bring a positive, willing attitude!

When can you start?

-NOW!  This deal ends May 31st, so don’t procrastinate!

*****Email me with any questions or to just get started!*****


My 21- Day Cleanse on The Clean Program

As a personal trainer, I like to know firsthand which types of workout programs/popular diets/cleanses, etc. the people are doing these days.

If a client is curious about a cleanse they read about online and have some questions about it, I want to be able to say “It sucks!” or “It’s awesome!” or “It’s unhealthy!”

It turns me into a guinea pig of sorts, I suppose.

Last week, I completed a 21-day cleanse. I don’t support long juice cleanses, or any other diet that requires you to starve yourself. I read the book CLEAN by Dr. Alejandro Junger while on a flight to Seattle. It was pretty eye-opening. The book. Not the flight.

Basically, Dr. Junger explains how the years of eating unhealthy foods and certain allergens have created somewhat of a toxic buildup in our bodies. What’s worse, our bodies are designed to have a bowel movement after each time we eat, and if we aren’t, then those toxins are just hanging out inside our bodies.


Before reading the book, I’d been having some joint pain and weird headaches. I read in the book that some times these are symptoms of toxic buildup, and I was willing to give it a try.

I didn’t think I’d be able to complete the full 3 weeks, but I did!

My purpose for doing this cleanse had nothing to do with a weight loss goal, but for most people, that can happen on this cleanse. (I lost 7 lbs.)

I did this in hopes to feel better. And, honestly, I’ve never felt more amazing than I do after doing this cleanse. I had zero headaches during the entire 3 weeks. My joints feel so much better. My stomach feels less bloated (as you can tell from my before/after photo), and I have so much energy. On the first day of starting this cleanse, my husband and I talked about how excited we were to finish and get back to our cheat meal days. At the end of the cleanse, we just talk about how excited we are to try different vegetables with our meals.

jILL k fitness Cleanse BeforeAfter

I don’t know how to describe it, but I feel like my insides have had a good cleaning. It feels so amazing to not have sugar cravings anymore.

If you’re interested in doing a cleanse, I would recommend this one. You are still eating food, drinking smoothies, and drinking lots of water! I ate a few approved snacks between meals, because my lifestyle is pretty active. I wasn’t at all starved on this cleanse.

Get yourself the book CLEAN, read up, and decide if this is something you’d like to try! I approve, if your doctor approves as well :)


The Pink Series 5K/10K in Pleasant Grove, UT

If you live in Utah (or even if you don’t), and you like to run (or even if you don’t), come join me for The Pink Series 5K (or 10K if you’re into that jazz) in Pleasant Grove, UT on April 19th!

My sisters, my mom, and I have been running this race in Pleasant Grove for the past few years, and we love it. I’ll take any chance I get to hang out with my family members, and if this time with my family is going to be spent running, I’m happy it’s the Pink Series race we’re running.

Pink Series 3

Let me tell you why I love this event so much:

#1. It’s for a good cause. The Pink Series raises money to donate for breast cancer research, and gives special attention to the women running who are breast cancer survivors and those who are running in recognition of loved ones they lost to breast cancer. It always makes me feel so happy to be participating in such an inspiring event.

# 2. It’s all downhill. I feel so FAST,and part of me wishes I were wearing rollerblades.

#3. Hello, after party! Post-race food, dancing (or lying on the grass trying to recover), music, and prizes!

#4. Oh, it’s downhill.

#5. Swag Bags and Fancy Shirts!

#6. Did I mention it’s all downhill?

Pink Series 2

So, grab your Mom, sister, lady friends, and come run with me on April 19th! A perfect Pre-Easter activity :)


P.S. If you want $10 off your entry fee, I saw The Pink Series post on their instagram account the coupon code pinkvalpak 

Clean Apple and Blackberry Crumble

This dessert was no joke.

I’ve been dreaming of a warm,  apple crumbly dessert for the past week. Of course, it needed to be clean and healthy to go along with my 6-Week challenge (Join me, Will YA!?) so I put this little ditty together and was MORE than happy with the results! Give it a shot!

Clean Apple Crumble Recipe from Jill K Fitness


  • 3-5 medium apples
  • 1 cup blackberries (frozen or fresh)
  • Juice from 1/2 a lemon
  • 1 tsp cinnamon
  • 1/2 tsp nutmeg
  • 1/2 tsp ground ginger
  • 1/8 tsp ground cloves
  • 1 cup nuts of choice (almonds, pecans, macadamia nuts, etc)
  • 1/2 cup almond flour
  • 2 TBS Coconut sugar
  • 1 TBS Ground flax
  • 1/2 cup unsweetened shredded coconut
  • 1 tsp vanilla


  • Preheat Oven to 350 degrees
  • Grease 8×8 pan with coconut oil
  • Chop apples (or other fruit if you’re into that) and place in large bowl
  • Add Lemon juice, cinnamon, nutmeg, ginger and cloves to apples, and stir until well mixed
  • Carefully stir in blackberries, unless they’re frozen, then you don’t have to be careful at all!
  • Place fruit mixture in greased pan and set aside.

Clean Apple Blackberry Crumble from Jill K Fitness

For the crumble topping:

  • Toss those nuts in a food processor or blender, and pulse until chunky/smooth
  • Add almond flour, coconut sugar, flax, shredded coconut, and vanilla and pulse until well blended but still a little chunky.
  • Sprinkle topping over fruit mixture and place in oven
  • Bake for about 30 minutes, or until apples are tender and your kitchen smells like heaven.
  • Serve warm and fall in love.

Yeah, it’s tasty.

To sweeten the deal, add a dollop of greek yogurt on top drizzled with honey! Yumtown.



Stamina Shorts from Albion Fit PLUS a Giveaway!

Jill K Fitness REview of ALbion Fit Stamina Shorts

The temperature here in Utah is rising. Well, some days it rises. Then it snows 10 minutes later.

But that’s neither here nor there.

I really like working out in shorts, especially in the summer. I wasn’t always like that, though. The thought of wearing short-ish shorts in public used to give me anxiety. This wasn’t a long time ago, mind you. This was last year.

No matter how hard I worked out, I was uncomfortable with my body to the point that I wouldn’t expose it more than necessary. It was 100% a mental barrier I had to break through. One day I finally decided to tell my mind to shove it, and I bought some stamina shorts from Albion Fit last summer.

The shorts I bought last year were perfect. They weren’t too long, and they weren’t too short. I started working out in my yard wearing them, then I forced myself to wear them to the gym. As dumb as this might sound, it was pretty empowering for me. My health and fitness journey hasn’t always been about bettering my body, a huge part of it has been about bettering my mind.

Then I wore a  bikini to the public pool..but that’s another story for another time.

But hey, let’s talk about these Stamina Shorts from Albion Fit, shall we? The style available now is slightly different from the style I purchased last year, but these new ones are just as wonderful. The material is nice and thick so you don’t feel like you’re exposing yourself to the world through thin fabric, and they are tight ENOUGH–but not too tight, so you don’t fell like you’re exposing yourself to the world due to moving shorts :)

Jill K Fitness  The Stamina Shorts come in cobalt blue (pictured here), black, and GOLD. How fantastic. I’m going to be completely honest here, and tell you I have the gold shorts too. They are beautifully flashy!

***These shorts retail for $38, but you can get 15% off a pair for yourself (and anything else from by using discount code jillk15 at checkout! The code is valid until April 4th, 2014***

But for now, you should enter to win $50 to Albion Fit!


Enter using the rafflecopter below:

a Rafflecopter giveaway

Chocolate Chip Protein Energy Balls!

Jill K Fitness Chocolate Chip Protein Balls

These balls were pretty amazing. You could eat these before or after a workout, and have plenty of energy and protein to power through. If you make them, I want to hear how you like it!

You could make a bunch and freeze them to always have them on hand.


  • 2 cups dry rolled oats
  • 1/2 cup chia seeds
  • 1/2 cup ground flax seed
  • 2 scoops vanilla protein powder
  • 1 TBS cinnamon
  • 2 TBS agave (or raw honey)
  • 1/4 cup natural Peanut Butter
  • 1 mashed banana
  • 1/4 cup Enjoy Life Mini Chips (or another dark chocolate chip)


Mix all ingredients together in a large bowl. Form 1 TBS size balls and place on parchment paper-lined cookie sheet. Flash freeze your balls, then transfer to a gigantic ziplock bag or tupperware container to store in the freezer, or eat right away.


1 ball =

  • 60 calories
  • 3 g fat
  • 6 g carbs
  • 1.5 g sugar
  • 4 g protein