Introducing Physique Sessions:
12-Week Fitness + Nutrition Coaching for Those Who Want Consistency + Results in 20 Minutes or Less
Coaching directly with Jill Coleman
Physique Sessions offers TWO OPTIONS depending on what you prefer: group training or going it alone
1) Lifetime access to the popular #PhysiqueFinishers program (all metabolic conditioning workouts 20 minutes or less) - includes both a 6-week "Lean-Only" program and a 12-week "Strong + Lean" program, depending on your goal. Read about all that's included below! This is a do-it-yourself option.
2) 12-week live group coaching with Jill, including a supplemental nutrition education, mindset course work, a private online community and the accountability you need to complete the 12-week #PhysiqueFinishers track - also called the "Strong + Lean Track" - 5 days a week for 12 weeks - a combination of heavier weight training with some metabolic conditioning workouts (#PhysiqueFinishers) thrown in, to maintain leanness while we get stronger - I'm going to be programming and coaching you through every step of the way! This is a group coaching option.
This course is now closed.
What's Included in the 12-Week Physique Sessions Coaching Program?
Enrollment into #PhysiqueFinishers
#PhysiqueFinishers contains 37 full-length metabolic conditioning workouts, all 10, 15 or 20 minutes long (including ten 5-min bonus “burnouts”), utilizing dumbbells and/or barbells. No fancy equipment needed. All workouts are broken up into 2 calendars so you know exactly what workouts to do on which days:
- (7) 10-min Finishers
- (12) 15-minute Finishers
- (8) 20-minute Finishers
- (10) 5-minute bonus “Burnout” workouts
All workouts are comprised of both cardio and weights, designed to elicit what Metabolic Effect calls ‘The B’s and the H’s”: Breathlessness, Burning, Heavy and Heat (sweating).
The key with metabolic conditioning workouts is that they are great for ramping up fat loss, even though they are not designed for muscle gain. Beginners to strength training might experience a little strength and size improvement, but for most people, the #PhysiqueFinishers will elicit fat loss and definition in the muscle.
Every workout comes in clear and simple print-and-go PDF format, you can either bring to the gym with you, or bring up on your phone, as the membership is mobile-friendly.
Each workout has its own form video, outlining exactly how to do each movement.
Also included is a programming calendar so you know exactly what workouts to do on which days, and in the Physique Sessions coaching program, we’ll be following The “Strong + Lean” track–a 12-week plan designed to help you get stronger and stay lean, consisting of 5 days’ per week workouts I’m programming directly.
Private Coaching with Jill
The real magic of Physique Sessions is that we are going to be doing the 12-week #PhysiqueFinishers program in real time together, starting September 2nd. Jill will be coaching you along the way, holding you accountable and offering check-ins daily to keep you engaged.
The key here is implementation. So many of us buy programs and they gather dust. The whole point of doing this as a group is to make sure we actually finish it!
We’ll all gather in a closed private community online where Jill will be hosting weekly live nutrition trainings, outlining the principles of #moderation365 as well as how to maintain versus “attain” so that if your goal is fat loss, you can do that responsibly and with a coach available to answer questions.
Jill will helping each participant navigate their own nutrition and exercise quirks, including how to eat for their desired goal in a way that is sustainable. This program is about creating long-lasting change not only during the 12 weeks, but long after.
The goal is to never have to jump on another “diet” again because you now know what will work for you long-term. And every one is different, so this bears some investigative work!
Lastly, we’ll be featuring weekly “mini challenges” so that different people can win prizes weekly based on their compliance. Every one who completes every workout that week will be entered into a raffle for gift cards and other goodies!
Over 10,000 People Have Already Done These Workouts:
Short sessions. But intense ones.
More definition. More lean lines.
3-5 days a week. 20 minutes or less.
No fancy equipment.
Results for all fitness levels. Train at your pace.
Hi, I'm Jill Coleman,
your coach for Physique Sessions
your coach for Physique Sessions
I'm the founder of JillFit Physiques, creator of the #Moderation365 movement, and a certified personal trainer with a BS in Exercise Science and an MS in Clinical Nutrition.
Over my last 20 years in the fitness industry, I've done everything from compete in figure competitions, to run triathlons and half-marathons, to write hundreds of articles on fitness and nutrition for publications like Women’s Health, Prevention, OnFitness and others, as well as on my own site at JillFit.com, to personal train thousands of clients using the techniques included in #PhysiqueFinishers to get clients results in less time.
My personal fitness philosophy is less is more.
It's possible to reach a point of diminishing returns with your exercise, so finding that sweet spot is critical. If you train intensely, and use rest strategically, you don't need to be spending hours. If you preferentially choose weight-training based exercise over long, slow boring cardio, your body responds accordingly.
This is how I train, and it's what has gotten the best results I've ever seen with my clients.
Over the last 20 years, I've worked with folks of all ages, fitness levels and goal sets, and some of the most common struggles I hear are around time, consistency, boredom and the all-or-nothing trap:
"I feel like if I can't get to the gym for at least an hour, it's not worth it."
"I need to switch up my routine, I'm bored."
"I'm exhausted from working all day, the last thing I want to do is go to the gym."
"I'm good for a while and then 'life' happens and I fall off the wagon."
I totally get it! One of the biggest hindrances to getting results is the lack of time, and the idea that anything less than an hour of exercise doesn't make a difference.
Over the last 3 years, I've enrolled over 20,000 people into my free workout consistency challenges, the #20x20Challenge and #MetconMonster, both of which include workouts that are 20 minutes or less! But they are intense.
And the feedback I ALWAYS get is: "I learned that I can get a great, effective workout in only 20 minuets, I love it!"
This is a mindset shift--away from the old mentality of needing to be in the gym for at least an hour or "it's not worth it," to the new science of exercise, which dictates that intensity, not duration, is what drives results.
#PhysiqueFinishers was born out of the need for effective but SHORT fat-loss workouts that people can do in their living rooms (or gym) with no fancy equipment.
Once you start training like this, and do these kinds of workouts, you'll NEVER go back to the old, slow, long, boring workouts.
I switched to these over 12 years ago, and I'll never go back. And my physique is stronger and more defined now at 37 years old than it was at 23 years old.
Intensity drives results.
And the longer the workout, the less intense it is going to be by default. We pace when we feel like we have to train for hours. Our body doesn't respond as well, and we end up wasting a lot of time and mental energy on workouts that aren't giving us the biggest bang for our time buck.
Never look back.
What You'll Learn in Physique Sessions:
- How to schedule your workouts and manage your time effectively, so that you can be as consistent as possible - yes, we'll be doing time/energy management training! Ha! The goal is implementation and without auditing your schedule and managing your priorities, you won't be successful. Jill will be sharing how she "gets it all done."
- Nutrition for maintenance AND attainment. Jill will be outlining the #moderation365 approach and then layering on additional tools and strategies for those who want to lose fat or inches. Topics covered include:
- Navigating hunger and cravings
- Healthy vs. unhealthy mindfulness practices
- Intermittent sampling
- Fasting and calorie management
- Deprivation/Indulgence Scale and how to prevent binging/overeating
- Daily Nutritional Commitments
- Overcoming stress and emotional eating
- Intuitive eating and how to actually listen to your body
- Lack vs. Abundance Mindset and Food FOMO
- "Situational Eating" strategies
- And much more! This is a 6-part live nutrition education (new trainings every other week)!
- Mindset tools and strategies. The goal is to keep showing up, to stay engaged to finish the program and learn about your own unique tendencies along the way.
- This includes staying aware of your inner dialogue and how you handle it when things don't go perfectly. The goal is here is consistency and sustainability, which means we'll have to learn self-compassion and other ways to stay resilient throughout the process.
- The entire aim is to get you all the way through the program, feeling great and building a ton of self-confidence so that you're truly changed forever.
- And of course, Jill be answering your specific questions each week on our live call every other Wednesday--this is an opportunity for you to investigate and troubleshoot your own unique situation.
Upon purchase, you'll get access to a closed membership site, where all the workouts, tutorial videos and downloads are located.
#PhysiqueFinishers includes 37 full-length workouts, all 10, 15 or 20 minutes long (+ 10 bonus burnout workouts!), designed for fat loss and muscle maintenance and no fancy equipment or crazy time requirements.
This program includes 2 tracks depending on your goal:
1) LEAN-ONLY: 6 weeks of programming for fat loss, requires a 5 days/week commitment, all 20 minutes or less.
2) STRONG + LEAN: 12 weeks of finishers programming to supplement your traditional strength training program, maintain muscle, lose fat.
All workouts can be done with dumbbells and/or a barbell. No gym machines required.
Delivered via PDFs for print-and-go, exercise tutorial videos for each individual workout and information on how to adjust to your fitness level – everything housed in an online membership portal you log into with a username and password. You have access forever!
The Feedback Is Coming In!
Frequently Asked Questions about Physique Sessions
What equipment do I need?
All workouts can be completed with a barbell and dumbbells, you do not need access to a gym to complete these workouts. You’ll also need access to something you can use to do interval cardio (treadmill, rower, or even outside for sprints).
What format do the workouts come in?
All of the workouts are delivered via easy print-and-go PDF with accompanying video tutorials for every single individual workout with extensive form cues. The membership site is also mobile-friendly, so you’ll be able to pull the PDFs and videos at the gym in real time, too.
Am I fit enough? This sounds intense!
The workouts by design will feel intense, as all metabolic conditioning workouts do. Many are recorded "for time," which will create a built-in intensity. However, all fitness levels can do these workouts since regressions are given, plus using Metabolic Effect's Last-based training approach, the time and amount of rest you take in the workout is completely up to you--making it super safe. The workout frequency suggested is 3-5x/week, which may be more volume than you are used to (or less, depending), so the most important things will be to listen to your body, rest when you need to, practice your form as best you can, and slowly ramp up in weight so you don't overdo it right out of the gate. The goal is consistency and to stick with it. So do your best, there will always be time later to take things up a notch.
Will I get sore with these workouts?
The probable answer is yes. These workouts contain a lot of different movement patterns, some of which you might be unfamiliar. And also, the workouts are designed to be high volume, meaning you'll be cramming a lot of exercise (reps and rounds) into a short amount of time. Of course, this intense approach is what drives results, but it will also be a bit of a shock to the system especially if you are not used to metabolic conditioning. However—and here’s the important thing—the key is understanding it’s transient and then managing it as best you can so that you can continue to train. Making sure you are moving throughout the day, getting plenty of rest, eating appropriately for recovery and doing proper warm-ups. The good news is that it doesn’t last so if you can get through the first week, you will have an easier time recovering week to week, until you just don’t get sore anymore 😉
What if I can’t exercise 3-5 days a week?
Yes, this will be a common concern, and warranted. Consistency is key, and by making the workouts 20 minutes or less, hopefully that provides a low barrier to entry. But bottom line, a lot of folks won’t be able to commit to 3-5 days a week, and that is fine. You need to make it work for you and your unique schedule and priorities. BUT, I don’t want you going into all-or-nothing mode, because the reality is that if you can commit to at least 2-3 days a week of #PhysiqueFinishers, you will experience noticeable results. All you can do is your best. And even if you don’t get in 3-5 days a week (in the portal, I share with you exactly which workouts to do, preferentially, for results), you’ll still get benefit.
How long will I have access to these workouts?
You have access to the #PhysiqueFinishers membership portal forever.
What if I am currently doing another program?
Because I know that this question always come up, AND because I know people have their things like love to do on their own, there are TWO tracks included in #PhysiqueFinishers: one standalone 6-week track called the #DirtyThirty (6 weeks x 5 workouts a week = 30 workouts), designed exclusively for fat loss. I don't recommend doing anything else if you are following this protocol.
The second track is for those who want more muscle-building and strength-building, and it's a 12-week calendar with suggestions for how to fit these finishers into a standard/traditional strength training program. You'll be adding short finishers to your regularly scheduled programming, so yes, you can do these while also doing another program.
Is there any coaching that goes along with this?
YES! In this special round, you will be coaching directly with Jill. Normally, #PhysiqueFinishers is a DIY program, which means you are on your own. But in Physique Sessions, Jill will be coaching you through the 12-week "Strong + Lean" calendar of workouts, teaching about nutrition and mindset and taking your questions bi-weekly in our live trainings.
How do the coaching calls work?
They will be done every other Wednesday in our closed private community. Each week, a thread will start with questions for Jill, and during the live weekly session, Jill will answer all questions specifically for you, as well as teach on nutrition. Between calls, a coach will be on hand to answer questions that arise that can be answered easily, like form questions, regressions, scheduling and more.
Will I have to spend any extra money?
No. This program doesn't require elaborate supplement routines, special food or special equipment. Jill will be teaching you how to eat, not telling you directly what to grocery shop for. No supplements needed.
What's your refund policy?
There is a 30-day money back guarantee. You can request a refund if you are not satisfied with the program within 30 days and receive a full refund. However, please understand that you will also be taken out of the membership portal should you decide it's not for you. No refunds will be granted after 30 days.
30-Day Money Back Guarantee.
Disclaimer: These workouts are designed for educational purposes only, and you follow them at your own risk. You are an adult, capable of listening to your body and knowing what it can and can’t handle. I have done my best to prepare you for a safe and effective workout, but please speak with your physician before starting any fitness program, especially if you are at a higher risk for illness and injury. Jill Coleman and Jill Coleman Fitness assume no risk for your voluntary participation in this program.
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