Early bird pricing - Back To You starts September 13. See Back to You Challenge
Strength training · Menopause-friendly · 30 minutes or less

At-home fitness for women 40+ who want to get stronger and stay consistent.

Strength, Pilates, Barre and Cardio with a clear plan to follow, realistic class lengths and modifications that help you keep moving when life is not perfect.

Join Back to You Challenge See what training is like
Starts September 13 · 50% off early bird · 30-day guarantee
5.0 from 1,748+ reviews
16,000+Women through KGF challenges
1,748+Five-star reviews
750+On-demand classes
Since 2010Professional coaching
What training with KGF is like

Fitness you can actually picture yourself doing.

No endless workout library to figure out on your own. KGF gives you variety, a plan and classes short enough to fit into a real week.

Kathleen doing a dumbbell strength workout

Strength

Dumbbells · Full body · Modifications shown

Kathleen teaching a Pilates class on a mat

Pilates

Mat-based · Core + mobility · Multiple levels

Kathleen teaching a Barre class

Barre

Light weights · Chair or barre · Full body

Kathleen leading a cardio workout at home

Cardio

At home · Low-impact options · No machines

Most classes are 30 minutes or less.

Choose weights that challenge you, move at your pace and use the modifications whenever you need them. The goal is not a perfect workout. It is making movement easier to come back to.

Train at home Beginner options Clear daily plan Strength-first approach Realistic equipment No weight-loss focus
Kathleen Grace holding dumbbells in her home studio
Now enrolling · Starts September 13

Back To You: six weeks, a clear plan and a finish line you can see.

Five workouts a week across Strength, Pilates, Barre and Cardio, with two built-in catch-up days. You always know what to do next - and the program actually ends.

6 weeks · 30 classes 30 minutes or less Weekly check-ins + community Lifetime class access Menopause-informed coaching September 13 - October 25
$99 CAD $199
One-time payment · No membership required
See Back to You Challenge
30-day money-back guarantee
Kathleen Grace seated beside dumbbells in her home studio
Meet your coach

Hi, I'm Kathleen.

I've worked full-time in fitness since 2010, first in studios and one-on-one, and now with women training at home across Canada and beyond.

I built KGF around a simple idea: effective fitness should not require your whole life to revolve around exercise. The classes are varied, practical and designed to help you build real strength while making consistency feel possible.

More than 16,000 women have now gone through KGF challenges.

STOTT Pilates & Reformer Personal Training Pre & Postnatal Certified GGS Menopause Coaching Barre TRX Injured & Special Populations
More about Kathleen
Prefer ongoing training?

KGF all year, without waiting for the next challenge.

SILVER is the ongoing KGF membership for women who want continued access after a challenge - the full class and challenge library, new workouts, the member app and nutrition resources in one place.

Learn about SILVER membership
SILVER at a glance
  • 750+on-demand classes
  • All challengescurrent + past programs
  • New workoutsadded throughout the year
  • Member accessapp + nutrition portal
At-home fitness, made simpler

Less deciding. More doing.

KGF combines strength training, Pilates, Barre, Cardio and mobility in short at-home classes for women who want a realistic routine they can keep returning to.

Rather than asking you to choose from hundreds of workouts every day, KGF challenges give you structure first. The class is chosen, modifications are shown and there is room to catch up when life gets busy.

See Back to You Challenge
Quick answers

A few things women usually ask first.

I haven't worked out in years. Is KGF too advanced?
No. You choose your weights and your pace, and modifications are shown for most levels. Plenty of KGF members start after a long break from structured exercise.
What equipment do I need?
You will want a mat, a set of light weights (1-5 lb) and heavier weights (roughly 6-30 lb, depending on your strength). A loop band is optional. Kathleen always explains what you will need at the start of class and in the class description.
How do I access the workouts?
Challenge workouts can be accessed through the KGF website or our private Facebook group.
Is KGF focused on weight loss?
No. KGF focuses on strength, consistency, and energy. That said, many KGF clients report weight loss as part of their experience.
What if I need to modify because of an injury or limitation?
Many classes include modifications, and you can always reduce the weight, range of motion or pace. If you are working around an injury or medical issue, follow the guidance of your own clinician.
Do I have to join a membership?
No. Individual challenges are one-time purchases. SILVER is an optional ongoing membership for women who want continuing programming, the full library and member features.
Start with a finish line

You do not need another workout library. You need a plan you can follow.

Back To You starts September 13. Six weeks, five workouts a week and a clear next step every time you log in.

Join Back to You Challenge