sweaty saturday full body HIIT workout by Jill K Fitness

Georgie Wear: Stylish Activewear + Giveaway!

georgielogoHave you heard of Georgie Wearyet? If you haven’t, don’t feel bad. It’s a fairly new company, but they’re already getting lots of attention from women who love to look fancy while staying comfortable.

The creators, Meikel and Danielle, created this line to cater to the women like me, who want to hang out in gym clothes all day long. I have a hard time wanting to wear jeans or other uncomfortable materials, but I still want to look like not garbage all day.


The Georgie Wear line is extremely comfortable while being very cute. I would hang out in these dresses all day! They also have the comfiest collection of beautiful skirts as well.

Georgie has launched a Kickstarter Campaign to get production rolling. Now is the best time to jump on there and pre-order your own Georgie Wear! www.georgiewear.com


To Kick off their Kickstarter Campaign, Georgie Wear is sponsoring a giveaway for you! THREE lucky winners will receive an entry to the JANUARY Fit Blast Challenge (beginning Monday, January 5th). Enter at the Rafflecopter Widget Below:

**Another BONUS** Anyone who donates at least $35 to the Georgie Wear Kickstarter Campaign will be entered to win 2 Weeks online Personal Training from Me. (to enter this, email me once you’ve donated to the Georgie Wear Kickstarter Campaign)



a Rafflecopter giveaway

January Fit Blast– Earlybird Special!

FITBLAST JAN SPECIALJanuary is just around the corner(-ish)!


Let’s run a little Early Bird Special for the January Fit Blast! You can sign up below.

Are you new to the monthly Jill K Fit Blast challenges? Here is a basic rundown of what they entail:

  1. Weekly emails with meal plans and nutritional help and workouts to follow
  2. Option to choose the home workout schedule OR the gym workout schedule
  3. Prizes and motivation and fun and goal-setting and fun!
  4. Did I mention fun?

JANUARY FIT BLAST starts Monday, January 5th, 2015!

For anyone who signs up for the January Fit Blast this week (December 8-December 13), you will be able to sign up for only $10!!

That’s $5 off the regular price :)

So, grab your friends and tell them it’s time to start preparing for the January Fit Blast! At this early bird price, it’s hard to say No.

Sign up below! Make sure you choose the option based on HOME workouts or GYM workouts.



Sign up for the gym workouts if you regularly visit the gym or want to begin regularly visiting the gym and would like help with a workout schedule that uses standard gym equipment!

***************************************************************************************************************************************************************************JANUARY FIT BLAST with HOME WORKOUTS:

Sign up for the home workouts if you have no gym membership or have a hard time getting away to work out outside the home. These workouts have exercises that require only dumbbells or resistance bands for equipment, but I can help you get creative with household objects if you don’t have access to dumbbells or resistance bands.

December Fit Blast Challenge!


I know the November challenge isn’t finished yet, but, with one week left, I’m hearing lots of positive feedback from participants, so let’s start thinking ahead to December!


I’m making a few changes to the December challenge!

We’ll still have 5 workouts per week, meal plan options and instructions, and bonus weekly challenges with prizes for participation.

December challenge starts Monday, December 1st!

The difference this time is:

28 DAYS LONG! 4 full weeks of workouts and meals and a straight up party!

Home workouts OR Gym Workouts. Do you want a workout schedule that uses all the equipment you have at a gym? Sign up for the gym workout challenge before. Do you prefer to workout at home using dumbbells and your bodyweight? Sign up for the home workouts! Both will give you the challenging workout you want.

My friend and fellow trainer Haley has put together an awesome challenging weight training and HIIT program for you to use in a standard gym environment with typical lifting and cardio equipment. She knows her stuff.


I want you to join! December is a busy month for most people because of the holidays, but I want to prove to you that caring for your health doesn’t have to take a backseat until January 1st. Let’s get started now!

Sign up below:


By signing up for this program, you agree you are healthy enough for physical activity. You understand I am not a medical provider and can not give medical advice.









*No refunds after December 1st, 2014.

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 jillkfitness@gmail.com 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 :)