Everything you need in one place to keep showing up for yourself.
Whether you're training through Motherhood or beyond - the KFT membership will support you every step of the way. The monthly group coaching is designed to get you training with purpose and intention. You will not find random workouts that give random results. Instead, you'll find structured programming, backed by science with the tools you need to feel stronger, move better and create sustainable results.
WHAT'S INCLUDED:
▶︎ Monthly training designed to build strength, lean muscle, power & overall improved performance.
▶︎ NEW monthly workouts to follow!
▶︎ Choose your training schedule - follow a 4, 3 or 2 day training split.
▶︎ Choose from a GYM or HOME program (PEAK, STRONG OR MOVE) & take advantage of exercise swaps and additional guidance on exercise selection along the way.​
▶︎ Cardio/Conditioning recommendations plus sample workouts ranging from low-high intensity.
▶︎ Access to ALL individual strength programs inside the KFT app.
▶︎ Access to ALL supplemental + goal-specific programs inside the KFT app.
▶︎ Bonus Workouts - choose from a growing library of follow along mobility, strength + recovery workouts.
▶︎ Receive instant access to any future programs created
▶︎ Train anywhere, anytime. - Access your program on any mobile device.
▶︎ Expert Guidance - designed by a pre & postnatal specialist, a coach with over a decade of experience and a Mama who understands the demands of Motherhood.
▶︎ Join the Community Chat
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PEAK
- Structured programming that combines hypertrophy & strength with athleticism.
-Join PEAK if you’re ready to take your training to the next level. You will prioritize your main movements - hinge, squat, push, pull and carry week by week. This program is for you if you’re dedicated to building serious muscle, getting stronger and training with a more athletic focus.
- 3 Full Body Strength Days per week
- 1 Conditioning & Core Day per week
- Well-Equipped gym recommended
- intermediate- advanced skill level
- suitable for those 6+ months postpartum
STRONG
- Structured programming dedicated to building lean muscle, strength and overall improved performance.
- Join STRONG if you’re ready to really master your foundation and build your strongest self. This program is for you if you desire structured programming with the goal of building lean muscle, strength and optimizing overall movement. This is perfect for those transitioning from postpartum rehab and ready to keep building. You’ll target total body strengthening each week
- Choose between a 4 day, 3 day or 2 day training schedule (Lower Body, Upper Body, Full Body x2)
-Well- equipped gym recommended
- intermediate- advanced skill level
- suitable for those 4+ months postpartum
MOVE
- Structured programming dedicated to building lean muscle, strength and overall improved performance.
-Join MOVE if you’re ready to get stronger right from the comfort of your own home with minimal equipment. This program is suitable for all levels, beginner to advanced. You will follow structured programming with progressive overload so you can feel the difference week by week. This is a great option for those transitioning from postpartum rehab and wanting to keep building.
- Choose between a 4 day, 3 day or 2 day training schedule (Lower Body, Upper Body, Full Body x2)
-Home training program - minimal equipment needed
- skill level: all levels
- suitable for those 4+ months postpartum
A CLOSER LOOK
New 4-6 Week Training Cycles
Skill Level: Suitable for all levels
30-60 minute workouts
Train from Home or Gym
4 Day: Lower, Upper, Full Body x2
3 Day: Lower, Upper, Full Body OR train three Full Body Days (PEAK program)
2 Day: Full Body x2
EQUIPMENT NEEDED
STRONG Program (Gym)
MOVE Program (Home)
â–¹ Barbell
â–¹ Dumbbells
â–¹ Squat Rack
â–¹ Box/Step
â–¹ Long Resistance Band OR
cable machine
â–¹ Rings or TRX
â–¹ Kettlebell
â–¹ Bench
â–¹ Hip Circle or Mini Band
â–¹ Pilates Ball
â–¹ Swiss Ball
â–¹ Medicine Ball
â–¹ Landmine attachment (optional)
â–¹ Dumbbells
â–¹ Step
â–¹ Long Resistance Band &
anchor point
â–¹ Bench, Couch or Chair
â–¹ Hip Circle or Mini Band
â–¹ Pilates Ball
â–¹ Swiss Ball (optional)
â–¹ Medicine Ball (optional)
â–¹ Kettlebell (optional)
PEAK Program (Gym)
â–¹ Barbell
â–¹ Dumbbells
â–¹ Squat Rack
â–¹ Box/Step
â–¹ Long Resistance Band OR cable machine
â–¹ Rings or TRX
â–¹ Kettlebell
â–¹ Bench
â–¹ Hip Circle or Mini Band
â–¹ Pilates Ball
â–¹ Swiss Ball
â–¹ Medicine Ball
â–¹ Landmine attachment (optional)
You'll be supported through every movement with demonstrations and written coaching cues provided.
ALL ACCESS MEMBERSHIP:
Members have the choice to follow the monthly programming or select any
individual program inside the app. Members also receive instant access to any future programs created!
Add on any supplememtal
program to enhance your training! Currently you will find:
⦿ 4 WEEK BEGINNER CORE
⦿ 4 WEEK INTERMEDIATE-ADVANCED CORE
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⦿ 6 Week Strong At Home Program
⦿ 8 Week Full Body Build
⦿ 8 Week Full Body Build 2.0
⦿ 12 Week Reconnect & Rebuild: Postpartum Core & Pelvic Floor Rehab
⦿ 12 Week Restore: Postpartum Return to Strength Program
⦿ Prenatal program - COMING SPRING 2026!
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Current Individual Programs:
WANT LIFETIME ACCESS?
Purchase any program separately and you
will have lifetime access!
Select Your
Membership
MONTHLY
$34.99
3 Days Free
QUARTERLY
$95.97/ every 3 months
3 Days Free