Take 30 For You Starts Sunday, November 8 · Early Bird $89
See The 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.
18,657Women Through KGF Challenges
2,032+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.
Pilates
Barre
Cardio
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
Next Challenge · Starts November 8
Take 30 For You: Five Weeks, 30 Minutes At A Time, And A Finish Line You Can See.
Five classes a week across Strength, Pilates, Barre and Cardio, each about 30 minutes, with two built-in catch-up days. You always know what to do next, and the program actually ends.
Week 1
Start Where You Are
Weeks 2-4
Follow The Weekly Plan
Week 5
Cross The Finish Line
5 Weeks · 25 Classes
About 30 Minutes Each
Weekly Check-Ins + Community
Lifetime Class Access
Menopause-Informed Coaching
Kicks Off Sunday, November 8
$89 CAD
Early Bird Until Monday, November 9 At Noon AST · Then $179 · Plus Tax
See Take 30 For You
30-Day Money-Back Guarantee
In Their Words
What Women Say After A KGF Challenge.
KGF has a 5.0 rating from more than 2,032 reviews. These are a few from women who started with a challenge.
Kathleen Is A GREAT Teacher!
I just did the summer challenge and ACTUALLY worked out four times a week for eight weeks. I have never been so consistent in my entire life. Part of that is that the classes are only half an hour long and always different. … Mostly, Kathleen is a great teacher. She is so likeable and down to earth - no ‘namastes’, no high-pitched squeals of encouragement, no barking out orders. She provides great instructions and reminders about form throughout each exercise.
Nathalie M. · Verified Trustpilot review
If I Can Do It…
Easy-to-follow classes for all fitness levels. I love the flexible format and the “just enough but not too much” length of the sessions. I can’t believe I have completed all 30 classes for this challenge! Feeling so much better, both physically and mentally.
Shelagh C. · Verified Trustpilot review
Loved The 30 Minute Workouts
Loved the 30 minute workouts! Regardless of how I felt I knew I could do 30 minutes. Following along was easy! …
Linda Y. · Verified Trustpilot review
Just What I Needed
I reignited my exercise routine just by following along day by day, week by week. … In June I felt resigned to my aging 57 year-old body and in just 8 weeks I am starting to feel like myself again: positive, strong and graceful.
Stephanie · Verified Trustpilot review
You Can Do This And You Are Worth It!
I am in my sixties and was looking for an exercise program that was affordable and doable. I joined the Daily Fix in 26 challenge and loved it. The 30 minute workouts fit into my day easily, which means I am now fitting exercise into my daily life.
Leslie H. · Verified Trustpilot review
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.
18,657 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.
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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.
Mindset Monday
A Little KGF In Your Inbox Every Monday.
Mindset, fitness research and practical ideas from Kathleen to help you keep showing up - one useful email each week.
Free. Unsubscribe anytime.
Start With A Finish Line
You Do Not Need Another Workout Library. You Need A Plan You Can Follow.
Take 30 For You starts Sunday, November 8.
Join Take 30 For You$89 CAD Early Bird Until Nov 9 · Then $179 · 30-Day Guarantee