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 :)

REGISTER NOW!

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

Ingredients:

  • 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

Directions:

  • 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.

 

 

Jill K Fit Spring Challenge Week 2!

A full week has already passed in the challenge! How did you do? Did you reach your weekly goal you set for yourself? I want to know!

Are you ready for your second week?

Here is the workout for today.  

From now on, I’m going to be emailing the workouts and nutritional challenges directly to you. I think it will be easier and will keep you on top of things if you see the workout directly in your mailbox every morning. So, take a moment and enter your email address in the top right corner of the blog to sign up for the mailing list.

Thank you!

Happy Monday!

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 AlbionFit.com) 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!

JillkFit-AlbionGiveaway-March31

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.

Ingredients:

  • 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)

Directions:

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.

Macronutrients:

1 ball =

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

#JillKFitSpring 6 Week Challenge: Complete 1st Week Workout!

How are you doing on the challenge so far? Have you been following the workouts?

As I stated in my previous post, these workouts are excellent for beginners or someone who might already know their way around the weight room.

I want women to feel comfortable incorporating weight training into their regular routine, so I’ve put together these basic, easy to follow workouts.

Here is the WEEK 1 COMPLETE WORKOUT for you to download. Be sure to print it off and keep track of the weight you lift each week, so you can progress and increase your weights from week to week!

Remember to check in with me when you’ve completed your workouts! I want to see! Either leave me a comment on my instagram, or post your own photos and tag me (@jillkfitness) and use the hashtag #JillKFitSpring so we can all support each other.

Also, if there is any time you want to switch it up and do a different workout for the day, follow the #JillKFitWOD hashtag on instagram and you’ll find plenty of challenging workouts!

JillKFitSpringChallenge

6 Week Jill K Fitness Spring Challenge! {Week 1}

Spring is finally here! Are you ready for a 6-week challenge to turn your Fit Spring into a Strong Summer? Of course you are!

I’ll be posting 2 weeks of strength training workouts here on my blog for you to follow for the 6 weeks. Make sure you print these out and keep track of the weight you lift for each exercise that requires lifting. You’ll need to challenge yourself and try to beat your weight lifted each week! You might be shocked at how much your strength improves in such a short time.

BEFORE YOU BEGIN:

1. Take photos of yourself! You’ll want to see your progress you’re making each week. Take one in either a very tight workout outfit, or in a sports bra/shorts combo. These can be only for your eyes, but please do it!

2. Take your measurements! The scale is a dirty lying idiot stupid moron dork. Measure your progress from your pictures, how you feel, how your clothes fit, and your weekly measurements. Measure yourself each Monday morning at the same time each week and keep track!

3. Print off your workouts: DAY 2 NOW LISTED!Download HERE

*To clear up any confusion:

The empty boxes next to the exercises listed in the workouts are a place for you to keep track of the weight you lifted for those exercises. I have 8 boxes there, in case you want to continue to follow the workouts after this 6 week challenge.

All the exercises listed can be found on youtube or google. I’ll try my best to post videos of some that may be more complicated, but these workouts use fairly common exercises.

This workout program is a basic strength training program, geared at helping those who are not so familiar with weights, or for those who know what they’re doing, but just need it all laid out for them. You can make these workouts more intense just by increasing your weight, adding an extra set, or make it easier by decreasing weight/using body weight only, sitting down for the upper body exercises, or decreasing the number of sets.

These workouts can be done by pretty much anybody. Modify to fit your unique situation if necessary.

The cardio I will be listing are mainly HIIT and Tabata workouts, but if you work out at a gym and have access to cardio equipment, feel free to incorporate that into your workouts.

4. Set a goal for this week! Instead of saying something like “I want to lose 30 lbs by May,” set small weekly goals that won’t get you discouraged if you don’t hit it. Make the goal a challenging yet attainable goal for yourself. Maybe you haven’t been so great about drinking water? Make that your goal for this week! Write down the goal as time-bound and measurable : for example, “I will drink 70 ounces of water each day by 8:00 at night.”

5. Make sure you check in with me! You can leave comments on my Instagram account (@jillkfitness) when you finish your workouts or reach your weekly goals, or post your own pictures using the hashtag #jillkfitspring on instagram. I LOVE seeing these photos! They not only help keep you accountable, they motivate others as well.

P.S. Nutrition is KEY when it comes to health and fitness. I’ll be sharing more nutritional info and sample meal plans as we go along, but in the meantime, please check out my previous post on Clean Eating, Meal Prep, and a Sample Meal Plan :)

 

ARE YOU READY?!

JillKFitSpringChallenge

Ultimate Athlete Event in American Fork, Utah!

READ TO THE BOTTOM TO GET A DISCOUNT CODE FOR AMP ATHLETIC’S ULTIMATE ATHLETE EVENT on MARCH 29, 2014!

My kids love participating in sports and other activities. My daughter is in dance and gymnastics, and my son loves playing soccer.

The benefits that come from playing team sports are more than just increasing physical abilities. Children learn how to cooperate with others, gain self-confidence, and learn discipline. This is why I love putting my children in these activities.

Unfortunately, there are many children in Utah who can’t afford to participate in non-school sports. Fortunately, Amp Athletics is here to help out many of these children. Here’s a little about Amp Athletics:

AMP Athletics, a 501 (c)3 charity was started in 2011 to provide sports scholarships for elementary school-age children. We host fundraising events and work with generous corporate sponsors to insure funds are available. ALL work is on a volunteer basis to help as many children as possible and everything is kept confidential! Children are nominated by parents, teachers, neighbors, friends, coaches, etc. and if selected for a sports scholarship, AMP Athletics pays registration fees directly to the local city recreation program where the child lives so they can play with their peers as well as insure that money is used as intended.

Children and families are simultaneously supported with a simple “sports scholarship”. The parents are buoyed up and have more hope because they realize there are people to help them and their children will be involved instead of having to tell them they can’t participate. This motivates them and gives them confidence for a better future for their family. The child is excited to participate, but more importantly their self-esteem is strengthened as they find how supported they are and realize there are people who will work with them and assist them to reach their dreams. They are held accountable for responsibilities and find mentors who believe in their potential.

 

I can get behind an organization like this!

Amp Athletic’s newest fundraising event is the Ultimate Athlete Event in American Fork Utah!

Watch the movie to learn more, then head to Amp Athletics event page to register! Use the code ULTIMATE to get $7 off, then, if you want to save more money, you can  share on Facebook to get an additional $3 off!

 

HIIT Workout for Your Valentine’s Day (or any day)

HIITworkout from Jill K Fitness

Rest 30 seconds between each exercise, and rest 2 minutes between each round. Complete as many rounds as you can!

This is a quick workout to help get your heart rate up and burn some of that fat! You’ll feel like a million bucks and be ready for a hot date on the town, or for an evening staying in and discussing how dumb Valentine’s Day is :)

Either, way, give this workout a try!

It will give you a nice, sweaty workout, no matter what day of the year it is.

Remember to follow me on Instagram

(@jillkfitness)

to get workouts, meal ideas, and more FIRST!

Tabata Challenge!

I love  a good sweat session, but some days I can’t spend an hour at the gym, especially now that Christmas break is over and I’m back to “soccer mom” status. Even though my kids don’t play soccer, but you get it.

Try this Tabata challenge when you are running short on time, or just want to add it to the end of your weight lifting session!

This challenge is different in the fact that you need to “buy in” with 50 mountain climbers before you can start! You also need to “buy out” with 50 mountain climbers when you’re finished with the tabata portion.

Tabata Challenge from Jill K Fitness

Let me know if you give it a try! Follow me on Instagram to get workouts, recipes, and more!