Jill Christine Fit

Foundations 

Foundations to Lifting &                            Successful Healthy Lifestyle

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ACT NOW: Coaching Program Available

Foundations - 8 Week (Gym) Intro to Lifting & 6 Week Band/Dumbbell Home Program Coaching

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Welcome! I’m happy to have you here! I’m so excited to be offering my new program Foundations and my 6 Week Band/Dumbbell Home Programs! These programs are near and dear to my heart, as I wish there was something like this available when I first started my journey 12 years ago. 

Let me give you a little background on myself to begin. I was slightly overweight my entire childhood. When high school began I gained even more weight, making poor decisions when it came to my health. After battling the internal and external struggles for some time, I knew I needed to make a change.

After high school, I decided to change my lifestyle. I started to exercise and make better decisions with my nutrition. I knew absolutely nothing and continued to learn as I went. I wasted a lot of time on “fad diets” and false marketing schemes, as it is overwhelming the information out there! 

Some of the biggest game changers along the way was ditching the false expectations, learning the correct process and developing a better relationship with all aspects of the journey. All of this has allowed me to develop long lasting habits to truly make this a sustainable lifestyle I enjoy while taking care of both my mental and physical health!

I have seen many people start the journey, get frustrated when they don’t see the results and then give up, only to repeat the process again. I wanted to create a program with all the foundations to the lifestyle that took me years to learn with no true guidance so you can truly make a change that you can successfully continue for a lifetime!

In this program, you will be given the tools to learn how to make this lifestyle work for you and I will be there to cheer you on along the way!

Foundation Program Options & What's Included

What you'll get:

Training:

  • Strength Training Fundamentals Ecourse/Ebook including 
    • How Fat Loss Works
    • How to Track Progress/ Understanding Body Composition
    • How Muscle Building Works
    • Resistance Training and Fat Loss
    • Resistance Training for Strength Building
    • Will I Get Bulky? 
    • Benefits of Resistance Training
    • Training Terminology
    • How to Select the Appropriate Weight
    • Types of Training
    • Muscle Groups
    • Types of Warm Ups/ Benefits of Warm Ups
    • Types of Cool Downs/ Benefits of Cool Down
    • Optimizing Recovery
    • Drills/Exercises provided by Physical Therapist Rob Evans
    • Types, Benefits and Tips for Cardio
  • 8 Week Strength Training Workout Program with 4 different splits available to best fit your schedule (3 day, 4 day and 5 day available and recommendations on which to choose depending on your experience). Workouts should take you anywhere from 40-60 minutes.
  • Full Exercise Library for this program with demonstrations on form and cues
  • Core Training - Physical Therapist Taylor Kuhn goes over how to properly engage core along with exercises in this program.

Nutrition:

  • Understanding Nutrition & Energy Balance
  • Macros Explained
  • Explanation of Different Approaches to Nutrition Intake
  • Tracking Macros/Calories
  • How to Calculate Personal Macros/Calories
  • Meal Planning/Hitting Macro Tips
  • Recipe Ebook included for ideas
  • Nutrition Section is approved by Steph Skeba, RD

This does not include customized one on one nutrition/macro coaching, rather you will be given the tools to learn how to integrate nutrition into your lifestyle. 

Mindset:

  • Positive Mindset Thinking Tips
  • Nutrition Mindset Tips
  • Setting Realistic Expectations and Goals
  • This program does not include one on one customized coaching and check ins.

What You Need:

This is a gym based program and you will need access to:

  • Cable Machine
  • Free Weights (dumbbells)
  • Squat Rack Bench
  • Barbells/Curl Bars

 

Available For Purchase until Monday January 4th.

What you'll get:

Training:

  • Strength Training Fundamentals Ecourse/Ebook including 
    • How Fat Loss Works
    • How to Track Progress/ Understanding Body Composition
    • How Muscle Building Works
    • Resistance Training and Fat Loss
    • Resistance Training for Strength Building
    • Will I Get Bulky? 
    • Benefits of Resistance Training
    • Training Terminology
    • How to Select the Appropriate Weight
    • Types of Training
    • Muscle Groups
    • Types of Warm Ups/ Benefits of Warm Ups
    • Types of Cool Downs/ Benefits of Cool Down
    • Optimizing Recovery
    • Drills/Exercises provided by Physical Therapist Rob Evans
    • Types, Benefits and Tips for Cardio
  • 8 Week Strength Training Workout Program with 4 different splits available to best fit your schedule (3 day, 4 day and 5 day available and recommendations on which to choose depending on your experience). Workouts should take you anywhere from 40-60 minutes.
  • Full Exercise Library for this program with demonstrations on form and cues
  • Core Training - Physical Therapist Taylor Kuhn goes over how to properly engage core along with exercises in this program.

Nutrition:

  • Understanding Nutrition & Energy Balance
  • Macros Explained
  • Explanation of Different Approaches to Nutrition Intake
  • Tracking Macros/Calories
  • How to Calculate Personal Macros/Calories
  • Meal Planning/Hitting Macro Tips
  • Recipe Ebook included for ideas
  • Nutrition Section is approved by Steph Skeba, RD

This does not include customized one on one nutrition/macro coaching, rather you will be given the tools to learn how to integrate nutrition into your lifestyle. 

Mindset:

  • Positive Mindset Thinking Tips
  • Nutrition Mindset Tips
  • Setting Realistic Expectations and Goals
  • Private Facebook Group Page for Community & Support. We will be doing a public check in every Friday where you can leave your feedback of your struggles and strengths from that week. Every week both Coach Danelle and Jill will go over the check ins and answer any questions and set good intentions for the next week.. For specific questions you do not feel comfortable posting in the group we will have an email listed that you can email with those. We will get back to you within 24 hours M-F. 
  • This program does not include one on one customized coaching and check ins.

What You Need:

This is a gym based program and you will need access to:

  • Cable Machine
  • Free Weights (dumbbells)
  • Squat Rack Bench
  • Barbells/Curl Bars

Available For Purchase until Monday January 4th.

What you'll get:

Training:

  • Strength Training Fundamentals Ecourse/Ebook including 
    • How Fat Loss Works
    • How to Track Progress/ Understanding Body Composition
    • How Muscle Building Works
    • Resistance Training and Fat Loss
    • Resistance Training for Strength Building
    • Will I Get Bulky? 
    • Benefits of Resistance Training
    • Training Terminology
    • How to Select the Appropriate Weight
    • Types of Training
    • Muscle Groups
    • Types of Warm Ups/ Benefits of Warm Ups
    • Types of Cool Downs/ Benefits of Cool Down
    • Optimizing Recovery
    • Drills/Exercises provided by Physical Therapist Rob Evans
    • Types, Benefits and Tips for Cardio
  • 6 Week Strength Training Band/Dumbbell Workout Program with 2 different splits available for a 4 or 5 day split, along with 2 different styles of programming depending on the variety of resistance/weight you have available to you to be most effective. Workouts should take you anywhere from 40-60 minutes.
  • Full Exercise Library for this program with demonstrations on form and cues
  • Core Training - Physical Therapist Taylor Kuhn goes over how to properly engage core along with exercises in this program.

Nutrition:

  • Understanding Nutrition & Energy Balance
  • Macros Explained
  • Explanation of Different Approaches to Nutrition Intake
  • Tracking Macros/Calories
  • How to Calculate Personal Macros/Calories
  • Meal Planning/Hitting Macro Tips
  • Recipe Ebook included for ideas
  • Nutrition Section is approved by Steph Skeba, RD

This does not include customized one on one nutrition/macro coaching, rather you will be given the tools to learn how to integrate nutrition into your lifestyle. 

Mindset:

  • Positive Mindset Thinking Tips
  • Nutrition Mindset Tips
  • Setting Realistic Expectations and Goals
  • Private Facebook Group Page for Community & Support. We will be doing a public check in every Friday where you can leave your feedback of your struggles and strengths from that week. Every week both Coach Danelle and Jill will go over the check ins and answer any questions and set good intentions for the next week.. For specific questions you do not feel comfortable posting in the group we will have an email listed that you can email with those. We will get back to you within 24 hours M-F. 
  • This program does not include one on one customized coaching and check ins.

What You Need:

This is a home based program and you will need access to:

  • Resistance Bands (Pull Up Assistance Bands/Large Loop Bands)
  • Dumbbells - not required but if you have them there is an additional program that includes bands and dumbbells.

What you'll get:

Training:

  • Strength Training Fundamentals Ecourse/Ebook including 
    • How Fat Loss Works
    • How to Track Progress/ Understanding Body Composition
    • How Muscle Building Works
    • Resistance Training and Fat Loss
    • Resistance Training for Strength Building
    • Will I Get Bulky? 
    • Benefits of Resistance Training
    • Training Terminology
    • How to Select the Appropriate Weight
    • Types of Training
    • Muscle Groups
    • Types of Warm Ups/ Benefits of Warm Ups
    • Types of Cool Downs/ Benefits of Cool Down
    • Optimizing Recovery
    • Drills/Exercises provided by Physical Therapist Rob Evans
    • Types, Benefits and Tips for Cardio
  • 6 Week Strength Training Band/Dumbbell Workout Program with 2 different splits available for a 4 or 5 day split, along with 2 different styles of programming depending on the variety of resistance/weight you have available to you to be most effective. Workouts should take you anywhere from 40-60 minutes.
  • Full Exercise Library for this program with demonstrations on form and cues
  • Core Training - Physical Therapist Taylor Kuhn goes over how to properly engage core along with exercises in this program.

Nutrition:

  • Understanding Nutrition & Energy Balance
  • Macros Explained
  • Explanation of Different Approaches to Nutrition Intake
  • Tracking Macros/Calories
  • How to Calculate Personal Macros/Calories
  • Meal Planning/Hitting Macro Tips
  • Recipe Ebook included for ideas
  • Nutrition Section is approved by Steph Skeba, RD

This does not include customized one on one nutrition/macro coaching, rather you will be given the tools to learn how to integrate nutrition into your lifestyle. 

Mindset:

  • Positive Mindset Thinking Tips
  • Nutrition Mindset Tips
  • Setting Realistic Expectations and Goals
  • This program does not include one on one customized coaching and check ins.

What You Need:

This is a home based program and you will need access to:

  • Resistance Bands (Pull Up Assistance Bands/Large Loop Bands)
  • Dumbbells - not required but if you have them there is an additional program that includes bands and dumbbells.

Included In This Option:

  • 6 Week Strength Training Band/Dumbbell Workout Program with 2 different splits available for a 4 or 5 day split, along with 2 different styles of programming depending on the variety of resistance/weight you have available to you to be most effective. Workouts should take you anywhere from 40-60 minutes.
  • Full Exercise Library for this program with demonstrations on form and cues
  • Core Training - Physical Therapist Taylor Kuhn goes over how to properly engage core along with exercises in this program.

What You Need:

This is a at home based program and you will need access to:

  • Resistance Bands
  • Dumbbells (optional- there will be options for Band and Dumbbell and Band only so if you do not have access to dumbbells that is ok)

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