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A 6‑week strength + Pilates program to realign your body, mindset and routine.
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week program
week lifting workouts
week pilates flow
prizes to be won
Strong & Centered blends the power and muscle building benefits of strength training with intentional Pilates movement to help you build deep core connection, stability, and control, from the inside out. In just 6 weeks, you’ll feel more aligned and supported, enhance mobility, and improve your strength.
Strong & Centered isn’t just a workout plan, it’s an empowering community built by coaches who genuinely care. Kat and Ken have spent years helping women feel confident, strong, and connected in their bodies through intentional movement and mindful training. As part of this challenge, you’ll also have the chance to share your journey. We’ll provide a dedicated space to submit your before and after testimonials, so you can celebrate your progress and inspire others in the community.
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What makes this challenge special is the way it blends strength training with functional Pilates, creating a well-rounded approach that feels both effective and sustainable. Each phase is thoughtfully designed — From foundational strength training and progressive movement patterns to intelligently programmed supersets that support overall fitness and performance. With our guest coach Sol guiding the Pilates flows, you’ll also improve core strength, recover better, and move with more ease and alignment.
6‑week program (5 workouts/week):
4 strength sessions per week (gym‑based lifting days)
1 Pilates flow session per week (accessible anywhere) with our guest trainer, Sol!
3 incline-walking or cardio sessions you can fit around your schedule
We’re incorporating Pilates not to replace your lifts, but to support and elevate them. While strength training builds and sculpts, Pilates helps you move with intention. It strengthens your deep core, improves posture and mobility, enhances mind-muscle connection, and helps prevent injury. It’s low impact, but delivers a serious burn — and you’ll feel the benefits across every workout you do.
PROGRESSION NOTES:
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- Increase weight 5-10% week to week & where you can
- Add Tempo or pause sets for key lifts
-Shorter Rest time in accessory movements (EX. list movements)
- Push for progressive overload while maintaining form
Sol is a Pilates expert known for her graceful intensity, deep core knowledge, and a teaching style that blends form, flow, and functional strength. Her journey with Pilates began after a low back injury, which sparked a passion for mindful movement and building strength where it truly counts.
Kat and Ken include Pilates to complement their lifting days and have been taking Sol’s classes for months. We’ve been to so many Pilates classes and tried lots of instructors, but when we found Sol, we couldn’t imagine going anywhere else. We fell in love with her teaching style and knew we had to bring her to you!
Now, Sol is here to guide you through flows that will challenge, restore, and empower you and we can’t wait for you to experience them.
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Yes! There’s a transformation giveaway with three tiers—based on progress, engagement, and before/after photos. Before and after testimonials will be submitted directly in your challenge experience within the app. You can win over $2k in cash and prizes!
Access to strength training equipment for gym days, plus simple Pilates tools (booty band, Pilates ball, mat, weights - you can grab easily from Amazon).
Stronger, leaner muscle tone. Improved posture and core control. Greater mobility, lifted posture, and restored confidence in everyday movement.
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I have been using your app for the last 3 weeks and I absolutely love it! I’ve been following you guys for quite a few years and absolutely adore you both and all your raw inspiring content!
Keep it up girls you’re smashing it and I freaking love you guys so much 🤍
@kyeepeterson
I've grown so accustomed to tracking all my weights, reps and workouts through the notes app on my phone, so this has been a blessing in disguise and has made things so much easier!
@epowfit
I was working out for years and I noticed that my lack of education on nutrition was holding me back from achieving my goals. STRIVE by KK Fit really opened my eyes and helped me understand how a metabolism works and the important role macros play. Kat and Ken share very valuable information for working out and nutrition. That is something that stands out to me, compared to other apps.This app lets you track your weights/reps, which helps to make progress and grow muscle.
Also, I just love the happy energy they spread.
@ysammyy
I'm LOVING the app!! I'm following the full body foundation 4 day program and l've enjoyed it so much. Thanks so much for creating such an awesome work out plan that works for my busy life!
@nicolerichards3
One-off payment
Access to the challenge program
3 months access to the full Strive by KKFit App
15+ in-App programs, 190+ workouts and mobility flows
Your own customised macros and nutritious recipes
*Subscribers, check your email for your discount
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