KEEP GOING
Ready to boost confidence and athleticism alongside a dedicated community? We've created a safe space for GIRLS, GAYS, and THEYS to come together to not only celebrate our bodies and improve our mental health, but to create a fitness lifestyle that allows us to KEEP GOING.
MEMBERSHIP
SHRED - A six week program designed to burn calories, build muscle, and increase your cardio threshold.
SHRED - This 6 week program is designed to burn calories, build muscle, and increase cardio threshold. Each week rotates through upper body, lower body, core, and total body to give you a well rounded workout regimen, while including plenty of recovery. Each workout utilizes dumbbells and a treadmill, but you are welcome to sub another piece of cardio equipment or weights depending on what you have available. Each 40 minute workout includes a warm up, rounds of heavy lifting, and a cardio finisher before the cool down.
Six weeks of workouts.
Warm ups and cool downs for every workout.
Split workout routine to target each body part throughout the week.
Built in rest days.
Video demonstrations for every exercise.
Access to your trainer, Katie Grace Kissel
$49
for 6 weeks
ZERO - 6 weeks of muscle toning + cardio training with ZERO equipment needed.
Get ready for 6 weeks of muscle toning + cardio training with ZERO, a program designed for those on the go, those with limited space, and those with little to no equipment available! This program is for all levels requires ZERO equipment to complete. Each workout is about 30 minutes long, and focuses on full body fitness.
Six weeks of workouts.
Easy to follow workouts with ZERO equipment needed.
Warm ups and cool downs for every workout.
Built in rest days.
Video demonstrations for every exercise.
Access to your trainer, Katie Grace Kissel
$49
for 6 weeks
WALK - Walk 100 Miles in six weeks!
Your plan to walk 100 miles in 6 weeks! This plan includes mileage each day, with a lighter day at the end of the week. The longest walk each week is 3 miles, and the shortest walk each week is 1.5 miles.
Your plan to walk 100 miles in 6 weeks! This plan includes mileage each day, with a lighter day at the end of the week. The longest walk each week is 3 miles, and the shortest each week is 1.5 miles.
$19
for 6 weeks
BANDS - Improve strength + stamina in 6 weeks with this dynamic workout!
BANDS - Improve strength + stamina in 6 weeks with this dynamic workout! Each 30 minute session utilizes TRX Bandit Bands for a full body strength routine. Wrap or double up bands for even more challenge! Bands can be purchased: https://a.co/d/74sIEFm https://www.trxtraining.com/products/bandit **BEGIN WORKOUT PROGRAM BY WATCHING THIS VIDEO FOR BANDIT SETUP** https://youtu.be/1XHGB1GLWA4?si=DSyfFYeSGfCvPH6N
BANDS - Improve strength + stamina in 6 weeks with this dynamic workout!
Each 30 minute session utilizes TRX Bandit Bands for a full body strength routine.
Wrap or double up bands for even more challenge!
$49
for 6 weeks
BUILD - Build muscle and lift heavier in 8 weeks with this strength training program!
BUILD - Build muscle and lift heavier in 8 weeks with this strength training program! BUILD is a split routine that rotates through upper body, lower body, core, and full body each week for maximum hypertrophy. Each 30 minute workout is equipped with a notes section on each exercise to record what size weights you are using so you can see your progress over the 8 weeks. This program requires dumbbells and access to a piece of cardio equipment for warm ups and cool downs.
Build muscle and lift heavier in 8 weeks with this strength training program!
BUILD is a split routine that rotates through upper body, lower body, core, and full body each week for maximum hypertrophy.
Each 30 minute workout is equipped with a notes section on each exercise to record what size weights you are using so you can see your progress over the 8 weeks.
This program requires dumbbells and access to a piece of cardio equipment for warm ups and cool downs.
$59
for 8 weeks
ROW - Your plan to row 150,000 meters in 6 weeks!
Your plan to row 150,000 meters in 6 weeks! This plan includes meters each day, with a lighter day at the end of the week. The longest row each week is 5,000 meters, and the shortest row each week is 1,500 meters. Watch this video before you begin. https://youtu.be/gvM-WuRfbkY?si=__4PuYGOc0MyDte0
Your plan to row 150,000 meters in 6 weeks!
This plan includes meters each day, with a lighter day at the end of the week.
The longest row each week is 5,000 meters, and the shortest row each week is 1,500 meters.
$19
for 6 weeks
START - This workout is designed for beginners, or those getting back into fitness.
START - This workout is designed for beginners, or those getting back into fitness. Each full body workout includes a warmup, lifting, cardio, and a cooldown. Each session increases in length as you build strength and indurance, with the longest workout totaling 35 minutes. Over the 6 weeks you will improve your strength, stamina, and balance! You will need access to light dumbbells and a treadmill. (You may sub another piece of cardio equipment - or walking/jogging outside - in place of the treadmill.)
START - This workout is designed for beginners, or those getting back into fitness.
Each full body workout includes a warmup, lifting, cardio, and a cooldown.
Each session increases in length as you build strength and endurance, with the longest workout totaling 35 minutes.
Over the 6 weeks you will improve your strength, stamina, and balance!
You will need access to light dumbbells and a treadmill. (You may sub another piece of cardio equipment - or walking/jogging outside - in place of the treadmill.)
$49
for 6 weeks
One week for $1! Sample workouts from different programs for seven days!
One week for $1! Sample workouts from different programs for seven days! Try workouts from programs ZERO, BUILD, SHRED, WALK, ROW, BANDS, and START.
One workout from SHRED
One workout from BUILD
One workout from ZERO
One workout from BANDS
One workout from WALK
One workout from ROW
One workout from START
$1
for 1 weekKatie Grace Kissel (she/her)
Personal Training & Group Fitness
KG is a life-long athlete and fitness enthusiast with over a decade of experience as a Personal Trainer and Fitness Professional. Based in Columbus, Ohio, she enjoys teaching group fitness classes, coaching her personal training clients, and being the hype girl for all her fitness besties. As a former Master Coach for a national brand, she also offers in person Master Classes for fitness studios, and teaches private indoor rowing clinics. KG's main focus is on Functional Fitness Training to foster a lifestyle to always KEEP GOING. When she's not in the gym, you can find her cooking up wholesome recipes, spending time outside with her three kids, or reading a good book.
