Author: gssadmin

May 2019 Newsletter

Student Spotlight: Roshawnda Gongs, Roosevelt


In the past, Roshawda was a shy individual who struggled with low self-esteem due to being picked on at school but now she is more vibrant than ever. New friendships, Community service trips to local nursing homes, opening up during the gratitude circle and hearing guest speakers from Action in Africa and Howard speak are a few highlights that have had huge impacts on her.

“Roshawnda, is the epitome of student excellence, she is what most students inspire to be as both student and scholar. She constantly reminds me of why we do the work we do”- Mr Moore. Roshawnda’s level of dedication is unmatched as she is actively playing school sports each semester and stills finds time to embrace the jkl program. She frequently brings new students to join also.

After her high school chapter is done, Roshawnda is looking forward to studying business management and hope to opening up her own hair salon in her community. We know Roshawnda will be an amazing adult and we look forward to witnessing her growth.



Gratitude Quote of the Month

"I am thankful for having a great team and coaching staff who has helped me get better in my races and competitions."

— Crystal, Sophompore



Mack, Jack & McConaughey 2019 – That’s a Wrap!



The just keep livin Foundation team just got back from several days in Austin, TX for our annual “Mack, Jack & McConaughey” (MJ&M) fundraiser.

This is our 7th year partnering with University of Texas coaching legend Mack Brown and recording artist Jack Ingram on this joint fundraising effort to help empower kids throughout Austin and beyond.
The festivities consisted of several fun-filled events including a golf tournament, a Monique Lhuillier fashion show hosted by Camila, and two nights of live music featuring performances by Chris Stapleton, Holly Williams, Wade Bowen and many more – including our very own Mr. McConaughey on the bongos!

MJ&M enjoyed hosting more than 5,000 guests for two days of the best in music, golf and fashion while raising record-breaking funds for the charity beneficiaries.  


An Inspiring Visit From Icelandic Glacial



Drinking lots of water is key to maintaining a healthy lifestyle, and our partners at Icelandic Glacial – “the purest tasting water on Earth” – make it a lot easier to keep our JKL students hydrated!

The company has generously donated water to our programs nationwide for the past few years, and our JKL students at Huntington Park High School in Los Angeles were thrilled to welcome their CEO, Reza Mirza, as a Guest Speaker. Reza spoke to the students about growing up in India and how he got to where he is today.

He shared a lot of insight and advice such as when he admitted that “there were a lot of people smarter than me, but none that out-worked me.” He also encouraged students to surround themselves with people who are optimistic, driven and who push you to be more. Reza even offered to personally help students with interview skills! We are so grateful for this partnership and were honored to hear from Reza and his team.



Manual Arts Guest Speaker



Guest Speaker Michelle Hammerman, former owner of Bare Bones (a clothing company), has a mission was to reduce chemical pollution waste through up cycling and the use of fruits and vegetables as natural dyes.

Michelle brought a colorful interactive presentation to our Manual Arts jkl students. Michelle spoke on the importance of up cycling, the process of transforming by-products, waste materials, and unwanted products into new materials. Our jkl Students had a chance to create their own naturally died tie dye shirts using Avocado pits (brown color), Madder Root (orange color) and Log wood (purple). The process to get these colors was similar to making a big pot of tea, but with a lot more patience.

This was such an eye opening experience and new creative way for staff and students to make their own clothing. We are greatly appreciative Michelle Hammerman for taking to the time to share and demonstrate such wonderful knowledge with our Manual Arts jkl students and staff.






Thirty of our jkl students and instructors from our Austin jkl programs at EAC Prep and Akins enjoyed a fun filled weekend camping trip to Guadalupe State Park.

While there, students learned fire building, how to pitch a tent, outdoor cooking as well as important items to remember when enjoying the great outdoors like leaving no trace principles behind in the campsites or on the trails. Throughout the weekend, activities included, Geocaching, hiking, team building activities, swimming, fishing, star gazing and even some morning yoga! For some of our students, this was their first time camping and for all, it was a weekend to remember!



Beller Nutrition Recipe of the Month

Mango Berry-Go-Round
Rachel Beller MS, RDN



Imagine breakfast in a tropical paradise, and this breakfast smoothie bowl comes pretty close! (Beach sold separately.) With its bright boost of vitamin C, it’s actually as sweet for your body as it is for your taste buds. Also, mangos may contribute to glowing skin, a healthy digestive system, and help to keep your brain sharp during school. This is an easy and on-the-go meal that can be made in less than 3 minutes. You can also make this as a refreshing dessert for warm, sunny days.

Makes: 1 serving

• 1 cup unsweetened plant-based milk
• ¼ avocado
• 1 cup mango, frozen

• ½ cup strawberries, frozen
• ½ cup raspberries, frozen
• 1 tablespoon protein powder
• 1 teaspoon chia seeds

Toppings: (optional)
• 1 tablespoon slivered almonds
• 1 teaspoon unsweetened coconut flakes

1. Put all ingredients into a blender and puree until smooth.
2. Add toppings (if using).



Swag of the Month:

Mechanic Shirt: “Workin for a livin”


Check out the JKL “Workin for a Livin” Mechanic Shirt worn by Matthew McConaughey himself in Carpool Karaoke with Snoop Dogg! Don’t miss out, get yours now!

Shop Now! »


April 2019 Newsletter

Student Spotlight: Niya, John Adams High School


“Upbeat,” “curious” and “motivational” are just a few words that describe Niya, a Senior at John Adams High School in Cleveland, OH who is blossoming in the JKL program!

During her sophomore and junior year, she heard about the JKL program but never had the time to stay after school. For her senior year, though, she made it a goal to be more intentional and decided to finally join the JKL program despite the fact she works 4 days a week and has a packed schedule.

This past Fall semester has exposed Niya to so many first time experiences: the Breast Cancer 5k, Cavaliers games, yoga lessons and exploring the sights outside of her neighborhood. She now regularly implements and shares with her mother the many tips and recipes she gets from the JKL monthly nutrition component.

“Niya is hardworking and has a tremendous amount of integrity. She is one of our JKL leaders and has truly begun to shape the program here at John Adams,” said JKL instructor, Ms. Ware Rembert.

After high school, Niya would like to study the field of criminal justice and become a homicide detective. We wish nothing but greatest for Niya for this spring semester and for whatever the future holds!



Gratitude Quote of the Month

"I’m grateful for having this program where I am accepted and feel part of the team!"

— Emmanuel, Fremont High School, Los Angeles



Matthew McConaughey Joins just keep livin Students on the Field!



Earlier this month, students in our Dallas-area just keep livin Foundation programs got to experience a special treat, thanks to our longtime partners at the Texas Rangers Baseball Foundation and JKL Founder, Matthew McConaughey.

Teens from Rangers-funded JKL programs at Eastern Hills High School, L.G. Pinkston High School and Sam Houston High School met up at the Rangers’ MLB Youth Academy for a raucous game of Wiffle ball and some one-on-one time with McConaughey.

He spoke to the students about JKL’s monthly quote for March – “Respect and trust yourself” – and also passed along some heartfelt condolences about JKL teacher, Rebecca Pfleger, who had suddenly passed away in January. To read more about this special afternoon, click here.



Lakers Youth Foundation Basketball Clinic



On Saturday, March 9th, our just keep livin program at Huntington Park attended a basketball clinic hosted by the Lakers Youth Foundation!

It was all smiles as the students participated in agility and endurance drills, strength training exercises, and listened to a presentation on the importance of proper nutrition, hydration and how to prevent injuries. Of course, the last portion of the clinic focused on basketball drills which was a big hit! The students had an amazing time and we are so grateful to the Lakers Youth Foundation for hosting another fun filled event!

Click here to sponsor a JKL field trip »



Los Angeles Rams Mental Health Clinician Inspires JKL Students



JKL students at Hamilton High School in Los Angeles were thrilled to welcome Dr. Carrie Hastings as a Guest Speaker.

Dr. Hastings, who is a licensed Clinical and Sport Psychologist and is the Mental Health Clinician for the LA Rams, shared a motivational presentation about “Grit and Courage” while touching upon her own personal journey from being a high school and college track star to finding her way to her current career.

The kids were riveted and very curious about her job, as many of them didn’t even know that such a career existed. And of course, we had lots of Rams fans in the house so they were very impressed that she gets to talk to the players on a regular basis!

Click here if you are interested in being a Guest Speaker »



Field Trip with the Houston Dynamo



JKL students from Chavez High School in Houston were thrilled to attend an “International Women’s Day” event put on by the Houston Dynamo, the city’s MLS team, at their stadium headquarters.

Our Chavez students are all big fans of their local soccer team and were looking forward to this event, but little did they know that they would be given the full VIP treatment from arrival to departure! They were welcomed with open arms before being given a tour of the entire facility, including the field, locker rooms, press room and play-by-play booth.

After the tour, our JKL students listened to a panel discussion filled with accomplished women who work for the Houston Dynamo Organization: Tiffani Whittington (Sr. Director, Fan Relations), Pierina Inciarte (Video Services Coordinator), Martha Carvejal (Premium Service manager), Veronica Latsjo (Profession Player, Houston Dash) and even a former Chavez Alum, Liliana Cardenas (Academy Administration). The panelists spoke to students about their college experiences and their journeys into their career paths, along with providing real-world examples of how to prevail in the face of a letdown.

The students really appreciated these ladies’ transparent responses to their questions and were so grateful to receive Houston Dynamo swag bags and game tickets!

Click here to sponsor a JKL field trip »



Get Your Tickets for Austin’s Biggest Party!



Don’t miss your chance to join us in Austin for our annual fundraiser, Mack, Jack & McConaughey taking place at the Austin City Limits (ACL) Moody Theater in Austin, TX on Friday, April 25th.

Tickets for the “Jack & Friends” concert featuring Grammy Award-winning singer/songwriters go on sale THIS FRIDAY, April 5th at 10:00 am Central Time via Ticketmaster It is a very special evening hosted by Matthew McConaughey, Mack Brown and Jack Ingram and featuring performances by renowned artists including Jessi Alexander & Jon Randall, Holly Williams, Butch Walker – and many more!

Get your tickets soon and read more about the event here.

Purchase Tickets »



Camila’s Tip: Naturally Dyed Easter Eggs!



Instead of using regular old food dye to make your Easter eggs this year, Camila has a few much more creative options! Camila stopped by the Rachel Ray Show and showed her how easy it is to do at home using fruits and veggies! For the video and easy instructions click here.

Find out how »



Beller Nutrition Recipe of the Month

Basic Roasted Vegetables
Rachel Beller MS, RDN



Tired of hearing about the veg and how good they are for you? Think veg is the most boring topic there is? Well,I would not be jumping to conclusions just yet! Did you know that the Spanish love not only to eat tomatoes but also throw them…at each other?! Yes, there is a famous Spanish festival – La Tomatina- where people throw about 150,000 tomatoes at each other. Nothing boring about that! I’m not encouraging you to throw a salad at your friends next time you see them (although that would be super fun, right?!), I mean start thinking about veg as these superheroes that can protect your body from almost any disease if you only let them! So, have fun and veg out!

My basic recipe is great to have on hand and the roasting technique brings out the natural sweet flavors of the vegetables and they’re so easy to prepare!  In fact, I make some version of this as least once a week with any vegetables I may have at home (my favorites: carrots, green beans and zucchini). You can keep it simple with salt and pepper, or add some garlic, turmeric or Italian seasoning.

8 cups seasonal vegetables
2 tablespoons olive oil Sea salt and pepper, to taste

1. Preheat oven to 400 degrees.
2. Clean and cut vegetables to desired shape around the same size.
3. Toss vegetables in the olive oil, salt and pepper, fresh herbs (and any other spices you wish… the more the merrier).
4. Place vegetables on a parchment lined baking sheet and bake for about 25-35 minutes, shaking the pan at least twice during the roasting time. Roast until the veggies are tender and nicely roasted.



Swag of the Month


Inspired by one of the just keep livin foundation teachers, Mr. Thomas! We hope this tee shirt will inspire you to live consciously. Whether it’s an environmental effort, community project or self reflection, we all need to take time to give back and make each day count.

Shop Now! »


March 2019 Newsletter

Student Spotlight: Tony, Lanier High


Tony is an 11th grade student from our JKL program at Lanier High School in Austin, TX and he is finding his voice! With only a few months under his belt, Tony has strived to become one of the most active students in the JKL program.

After being exposed to Zumba, Hip-Hop Dance, and proper stretching techniques, Tony has found a new passion. Sharing dance moves with his family members is becoming a weekly ritual. He is focused on eliminating junk food and eating more veggies. He is becoming a role model and really sees it as a way of life now. Despite being busy with his fire academy obligations and chemistry hobby, Tony always makes the time to enjoy JKL fitness sessions.

Tony is full of energy and wants to share the love he has found in movement with his peers. Says Tony’s JKL teacher, Ms. Willis, “While last year he only watched, this year Tony has become very active in JKL. He has been very engaged in our community service activities and takes pride in helping others. As Tony has learning disabilities and has been teased in the past for being different, he has dedicated his time now to doing as much as he can to make others feel included and cared about.”



Gratitude Quote of the Month

"I’m grateful for these Gratitude Circles, because they have shown me that I am not the only one going through something. They have bonded me and my classmates into something stronger than friendship."

— Joy, Venice



A Race to the Finish



Team JKL Los Angeles recently enjoyed a fun-filled morning with students from our Fairfax and Huntington Park programs who participated in Upward Bound House’s 7th Annual Home Run For Kids in the Brentwood neighborhood.

This community event included a 5k and a Kiddie Fun Run for the little ones, along with expo booths featuring UBH programs, partner organizations, activities for children and adults and great food. The Home Run for Kids is a great opportunity for parents, kids, local businesses, schools and the community to come together to help solve family homelessness, a growing crisis across Los Angeles. We were so proud of all of our runners for taking advantage of this great event benefiting a wonderful cause!



Making a Splash For Spring



Our JKL program at Fremont High School in Los Angeles is making a big splash this Spring by utilizing their indoor pool!

Says JKL teacher Ms. Dill, “We did this for several reasons. First, the JKL Monthly Quote for February highlights the virtue of courage, and for many of our kids in south central LA, swimming is not a skill in which they have much confidence in themselves. We wanted to give them the courage to try something new. The second reason is that swimming and water survival skills are very important for everyone to know. If we can at least teach these students what to do if they fall into a pool or body of water, I would consider it a success! Our goal was to make the kids more comfortable in the water, to push their limits, and to show them their strength and their courage!”



Camila’s Tip: Camila’s Tip: Post-Workout Green Shake



After a workout try turning to a healthy snack to re-fuel! Camila like to make this healthy Post-Workout Shake! And, don’t be shy with the spinach! A healthy shake is the way to go a because it’s easy for when you’re on the go, is packed with nutrients (like fiber and omega from added chia seeds!), and works perfectly as a meal substitute.

1/4 cup frozen mango chunks
1/4 cup frozen pineapple
1/2 banana
1 heaping handful organic baby spinach
1 tbsp chia seeds
1 scoop vanilla protein powder
1 cup unsweetened almond milk

Place all ingredients into a blender and blend until smooth


View the Recipe Online »



Beller Nutrition Recipe of the Month

Cucumber Refresher Salad
Rachel Beller MS, RDN



If you’re looking for a quick, nutritious, refreshing salad, I’ve got it for you. With just 4 healthy ingredients, you are set! My tip: make this salad ahead of time, keep it in the fridge for a bit, and enjoy it chilled. And to make it a complete meal, pair this salad with a serving of tuna or grilled chicken.Try adding parsley, lemon juice, extra virgin olive oil, sea salt and pepper. Yum!

Fun Fact: cucumbers are about 96% water and are super low in calories. The expression ‘cool as a cucumber’ comes from the fact that the inside of a cucumber can be 20 degrees cooler than the outside temperature. (Now, I wish I was as cool as a cucumber sometimes, literally!) Besides being super cool and hydrating, cucumbers are also a good source of potassium, vitamins C and A. And you don’t really have to come up with anything fancy to turn them into a super delish and refreshing meal.

Servings: 4

6-8 Persian cucumbers or 2 English cucumbers
2 tablespoons fresh parsley, chopped
3 lemons, juiced
2 tablespoons extra-virgin olive oil
Sea salt and pepper, to taste

1. Slice cucumbers as thin as possible
2. Place them into a large bowl.
3. Add the chopped parsley
4. Add fresh lemon juice, olive oil, and sea salt and pepper to taste. Stir all ingredients together.



Swag of the Month


Cool Beans. Keep your noggin warm with this fleece lined knit beanie. $24

Shop Now! »


February 2019 Newsletter

Student Spotlight: Zaikir


Hamilton High school JKL faithful, Zaikir, was once a shy and soft-spoken student and has now grown in confidence!

With a full year under his belt, Zaikir has found his voice and community within the JKL program. Hearing his fellow peers share in the gratitude circle has helped Zaikir open up about his feelings.

“When I am down, I always have someone to count on to be there for me” he shared. After graduation, Zaikir is hoping to enhance his music production skills and make his way in the music industry.



Gratitude Quote of the Month

"I’m grateful for the word of the month – ‘Courage’ because this program has given me the courage to stand up for what I believe in."

— NeCoe, Ballou High School, Washington D.C.



Come join Camila McConaughey at our Monique Lhuillier Fashion Show in Austin!



We’re thrilled to announce that renowned fashion designer, Monique Lhuillier, will showcase her Fall 2019 collection of couture gowns at dresses at our annual Mack, Jack & McConaughey (MJ&M) Fashion Show on April 26 in Austin, TX. The show is hosted by our very own Camila Alves McConaughey along with Sally Brown and Amy Ingram with presenting partner, Neiman Marcus. Seats are selling fast and the event WILL sell out! Get yours today HERE

“We are excited to have Monique Lhuillier as part of our 2019 Fashion Show,” said Camila Alves McConaughey. “It’s a brand that embodies glamour and timeless fashion. The show will be stunning.” Monique Lhuillier is internationally recognized as one of America’s foremost couture bridal and ready-to-wear brands. She remains a red carpet favorite amongst Hollywood’s elite and her couture bridal gowns continue to be coveted by women all over the globe.

This spring marks the seventh year of the Mack, Jack & McConaughey event, which has resulted in over $10 million raised since the benefit’s launch in 2013. The just keep livin Foundation is proud to be one of the charitable beneficiaries of this legendary event.



“Conscious Living”



We really enjoyed getting together recently with our just keep livin Foundation Board of Directors and Advisory Board to recap 2018 and brainstorm for how to make 2019 even better!

We have more programs (33) than ever and this kind of growth wouldn’t be possible without the support of our Board. It takes a village to have the kind of impact our programs are having and we are so grateful for the support of Matthew and Camila and all of these generous and passionate individuals who have the biggest hearts and love to give back.

We especially want to thank Mr. Anthony Thomas, who runs the JKL program at Animo South Los Angeles High School, for the amazing and heartfelt speech he gave at the meeting. He is adored by his students and always shows up for JKL community service events with a huge smile on his face. When asked what JKL means to him, he coined the phrase, “conscious living,” which resonated with all of us and you just might see it on a JKL T-shirt someday!



Warren Easton High School is Jumping into the New Year



Our JKL students from Warren Easton enjoyed a fun end of the year party at Sector 6 in New Orleans! The students defied gravity at one of the coolest facilities in America.

With over 12,000 square feet of connected, world-class trampolines, our students enjoyed this bonding experience complete with trampolines, launching decks and a few ceiling challenges which tested their strength! Dodgeball was among one of the their favorite activities played together! Dodgeballs + Cage + Wall-to-Wall Trampolines = Intense Fun!



Running in the New Year at the Rose Bowl



Our Los Angeles JKL students from Manual Arts High School and Huntington Park High School started the year off by attending the Pasadena Rose Bowl 5K Run!

It was a very cold morning with an early bus pick up, but our students showed up with smiling faces and ready to run. We were joined by our in house yoga instructor and dear friend Kirschen. It is always awesome to have our partners volunteer their time and join us in physical fitness activities.

The course ran around the Rose Bowl Stadium and finished on the iconic football field at the 50-yard line. Thank you to the whole Conqur Endurance team for having our JKL students participate in the race!



Ballou High School JKL Students Spend MLK Jr. Day Making Care Packages



On Monday, January 21st , the JKL program from Ballou High School partnered with Rocketship Rise Academy in Ward 8 to assist in creating packages that consisted of blankets, snacks, deodorant, feminine hygiene products, floss, shampoo, conditioner, toothbrushes, toothpaste and words of encouragement for those in need.

This year’s goal was to deliver 1,200 packages to people in need throughout DC. Our students shopped for items and spent $75 for all the basic necessity supplies. Our JKL instructors talked about how some kids usually spend $75 on a new pair of sneakers or clothes but how they were able to fund 8 care packages with that same amount of money.

The event coordinator was thankful for their donations, as many showed up empty handed. The event was packed and the students were able to pack a care bags of each of the donated items. We are so proud of our youth giving back to those in need throughout their community!



Camila’s Tip: Eggplant Pizzas



For a healthier take on pizza, try Camila’s Mini Eggplant Pizzas — With fresh basil and cheese, this recipe swaps crust for pieces of roasted eggplant and are a healthier way to enjoy a snack.

• 2 large eggplants
• 24 oz jar organic tomato sauce
• 20 slices provolone (or mozzarella) cheese
• 3-4 oz fresh organic cherry tomatoes, sliced
• organic basil, as desired
• 1/2 tsp himalayan salt
• pepper flakes, optional
• 1 cup each additional topping, as desired

1. Preheat oven to 425 degrees.
2. Slice the eggplant into 1 inch thick round pieces.
3. In two baking trays arrange the sliced eggplants.
4. Sprinkle the Himalayan salt and bake for 15-20 minutes.
5. Remove the bake eggplant from the oven and turn your broiler on.
6. Spread 1 tablespoon of tomato sauce over each eggplant round followed by one slice of provolone.
7. Arrange some fresh spinach and cherry tomatoes over the cheese and broil for 3-5 minutes.
8. Make sure you keep a close look while the eggplant is under the broiler as they can burn really fast.



Beller Nutrition Recipe of the Month

AM Avocado Toast
Rachel Beller MS, RDN



This recipe is so simple, so flavorful, and a guaranteed crowd pleaser! With just 4-5 ingredients, you can quickly make a satisfying lunch for yourself after coming home from school, or use this recipe to impress your friends and family. I personally love garlic! If you’re a garlic lover too, mince 1 clove, and add it in with the snow peas.

Servings: 4

2 teaspoons extra-virgin olive oil or sesame oil
6 cups snow peas
1-2 tablespoons low-sodium soy sauce
1 tablespoon sesame seeds

1/4 teaspoon garlic powder, or 1 clove garlic, minced

1. In a medium skillet over medium heat, heat the oil. Add the snow peas and cook, shaking the pan around and stirring constantly, for 3 to 4 minutes.
2. Pour in soy sauce and sesame seeds and cook another 1 minute. Serve.



Swag of the Month


Let’s hear it for the red, white and blue!
Celebrate a classic all American, George Washington, by sportin’ this light blue alright alright alright tee shirt.
A portion of all proceeds from the store benefit the just keep livin foundation.

Shop Now! »


January 2019 Newsletter

Student Spotlight: Keila


JKL member Keila from Antioch High Schools has had 100% attendance since the program’s inception in 2016. “I’m grateful for the JKL program and I love all the amazing people I now have in my life”. The gratitude circle, community service events and fitness activities have been the motivation for her dedication to the program.

The gratitude circle has allowed her to take time to reflect on life and the things she has taken for granted. Community service events like the Tennessee Titans coat drive have had a huge impact on Keila, especially knowing that she is making a difference in her community.

Outside of JKL, Keila has been attending a young teacher’s certification program since the 10th grade and aspires to become a marriage and family therapist. Since this is her senior year, Keila is planning on taking advantage of every single JKL opportunity. We look forward to seeing her shine in our program this year.



Gratitude Quote of the Month

"I’m grateful for life because it must be enjoyed at all times, every minute counts!"

— Jose, East Austin College Prep High School, Austin, Texas



Sorting Coats for Those in Need with the Tennessee Titans



We want to thank the Titans organization for making this opportunity possible!

The JKL students at Antioch High School in Nashville, Tennessee spent two days at Nissan Stadium collecting coats from fans and sorting the coats for people in need. They collected over 800 coats and got to celebrate by watching the Titans beat the Patriots! It was a great experience for the students to give back to their community and attend an NFL game.



JKL Students Meet Reese Witherspoon at the Texas Conference for Women



On October 24th, members from our JKL program at East Austin College Prep attended the 20th Annual Texas Conference for Women. This amazing event provided connection, motivation, networking, inspiration and skill building for our girls and those who attended.

The mission of the Conference for Women is to promote, communicate and amplify the influence of women in the workplace and beyond. At the event, our students were able to connect with some of the keynote speakers, including award winning actress and producer, Reese Witherspoon. Our students walked away with empowerment, personal growth and a chance to connect with various organizations!



Farmers Markets Across the Country



From New Orleans to Los Angeles, our JKL programs have had fresh fruits and veggies on their minds! Our Warren Easton & Landry Walker New Orleans programs recently took a trip to the Crescent City Framers Market and Grow Dat Farms. There, JKL students met with local farmers, learned about the growing process of the fruits and vegetables, and even got to sample some of the fresh produce!

In Los Angeles, our Manual Arts JKL program recently helped run a farmers market for their fellow students and surrounding community. They picked fresh veggies from their own garden and partnered with other local nonprofits to bring an array of healthy items to the school quad, where their peers and neighbors could stop by to take home some complimentary groceries. JKL students provided tasty samples of fruit smoothies and held push-up and plank challenges for those who wanted to break a sweat to win a prize.



LA Students Serve Families at the Children’s Institute Winter Festival



Each year, the Children’s Institute holds a holiday extravaganza complete with gifts for kids, a caroling performance, pictures with Santa, face painting, bounce houses, and more! The JKL students volunteered their time to serve meals to the families in attendance, and assist with all of the fun activities for the kids. It was a great way to celebrate giving back to the city during the holidays.



Cleveland Students are Crazy for the Cavs!



We wanted to extend a heartfelt thank you to Kevin Love and the Cleveland Cavaliers for inviting our students to attend their recent home games at the Quicken Loans Arena .

The Cleveland Cavaliers are committed to positively impacting important social issues in their community in the areas of education, health & wellness, and youth development. With The Cavaliers Organization’s generous donation of tickets, they have provided many of our JKL students the opportunity to attend a Cavs game for the first time ever!

We are grateful for your partnership and helping to foster a sense of pride among our JKL students! Go CAVS!



Camila’s Tip: Cinnamon Baked Apples with Nuts + Coconut Sugar



This time of the year there is a LOT of refined sugar in everyone’s diet. Instead, try Camila’s Cinnamon Baked Apples with Nuts + Coconut Sugar. They are easy to make, taste amazing and use coconut sugar so they are a healthier way to enjoy dessert!

4 organic apples
1/4 cup chopped walnuts or pecans
1/4 cup coconut sugar
2 tbsp organic butter
1/2 tsp ground cinnamon
1/2 cup water

1. Preheat oven to 350 degrees. Using a paring knife or apple corer, remove the stem and seeds from the apples, making a deep hole where the filling will go.
2. Combine the coconut sugar, butter and cinnamon in a small bowl and mix well to combine. Add the nuts. Spoon the mixture evenly into each of the apples.
3. Add 1/4 cup of water to a baking dish and place apples on top.
4. Bake for about 40-45 minutes, or until apples are tender when pierced with a fork. Remove from oven and allow to cool for a few minutes.
5. Spoon the sauce drippings from the pan over the apples.



Beller Nutrition Recipe of the Month

Sesame Snow Peas
Rachel Beller MS, RDN



This recipe is so simple, so flavorful, and a guaranteed crowd pleaser! With just 4-5 ingredients, you can quickly make a satisfying lunch for yourself after coming home from school, or use this recipe to impress your friends and family. I personally love garlic! If you’re a garlic lover too, mince 1 clove, and add it in with the snow peas.

Servings: 4

2 teaspoons extra-virgin olive oil or sesame oil
6 cups snow peas
1-2 tablespoons low-sodium soy sauce
1 tablespoon sesame seeds

1/4 teaspoon garlic powder, or 1 clove garlic, minced

1. In a medium skillet over medium heat, heat the oil. Add the snow peas and cook, shaking the pan around and stirring constantly, for 3 to 4 minutes.
2. Pour in soy sauce and sesame seeds and cook another 1 minute. Serve.



Swag of the Month

We want to see you sportin’ your JKL gear so remember to submit your photos to

Submit Your Photo »


December 2018 Newsletter

Student Spotlight: Cici


Cici is a freshmen at Lanier High School in Austin, Texas. She is the true definition of a strong and dedicated leader. In addition to being a place to learn about fitness and nutrition, JKL has been a place of refuge for Cici after recently suffering some family trauma.

When her JKL instructor, Ms. Willis, asked her why she keeps coming to JKL, she replied, “I’m safe here and I know that I am cared for- so why go home to be alone when I can be in JKL doing something constructive”. The just keep livin program has provided CiCi with a safe place where new friendships have been made.

She has found a passion for Zumba and enjoys keeping an active lifestyle. Her goal after high school is to obtain her business degree and cosmetology license. She hopes to one day own and operate a hair studio.



Gratitude Quote of the Month

"I’m grateful that JKL has helped me improve my relationships with my parents, especially my dad. I’ve been able to teach my parents a little about exercising and making healthier choices and my dad and I now go on walks in the evening before bed.”"

— Luis, John H. Reagan High School



JKL Students Beautify Cleveland Public Library



On October 27th, students from our JKL program at John Adams High School in Cleveland, Ohio participated in a community service event at the Cleveland Public Library. The activity was an end of the season clean-up and street beautification project.

The purpose of the project was to restore community pride, create environmental safety, and bring members of the community and community partners together. The JKL team assisted in picking up trash and debris off of the sidewalks as well as planting flowers. JKL student, Jazmyne Peterson, said, “It doesn’t make sense that people throw all this stuff on the ground when they could put it in the trash.” Let’s all do our part to keep our environment clean!



Fabletics Donates Sports Bras to JKL Students



Thank you Fabletics, Kate Hudson’s activewear company, for donating your amazing Sports Bras to just keep livin students in New Orleans!

One of the main components of our programs is physical fitness, and without the proper support, our students are not able to get the most out of their workouts. Fabletics stepped up to help provide our students with the gear they need to reach their fitness goals! Said JKL student, Haley, “I run track, and this sports bra is way better than the one I have now.” Added JKL member, Doris, “Now I can give my mom her bra back, since I have this one.” Thank you Fabletics for changing the game for these JKL students when it comes to fitness!



Dodgers Foundation Invites JKL to College and Career Panel



Our amazing partners at the Los Angeles Dodgers Foundation invited our LA JKL students to a College and Career Accelerator Panel. The students had the opportunity to meet admissions directors from UCLA, USC, Pepperdine University, Cal State LA, and Cal State Northridge. The students asked questions about applying to college, and learned how to be successful in college and beyond. Thank you Dodgers Foundation!



AMC Hosts Exclusive JKL Screening for the New Movie Tiger



On Tuesday, November 13th, 100 Los Angeles JKL students got to attend a screening of the new film, Tiger, as well as a Q&A with Prem Singh and Michael Pugliese, who play the two main characters in the film.

The students each received free popcorn and drinks, courtesy of AMC Theatres. They were inspired by this true story of overcoming adversity and loved hearing the actors’ talk about what it was like to produce this film. Thank you to the Tiger team and AMC Theatres!



Dr. Tommy John Empowers JKL Students in San Diego



JKL Students at Morse High School in San Diego came out in droves recently to hear a motivational speech from Dr. Tommy John, a former pro baseball player who obtained a Masters in Health and Exercise Science and opened the Dr. Tommy John Performance and Healing Center.

As the son of renowned Major League Baseball pitcher Tommy John, who played in the Major Leagues for 26 seasons and was the first person to comeback in 1974 from the revolutionary surgery named the Tommy John Surgery, it is not surprising that Dr. Tommy developed a passion for proper healing and physical function as he witnessed firsthand the outcomes of injury, innovation and principled healing.

It was so inspiring to hear him talk about the importance of tapping into the healing power inside of themselves and how visualization and meditation can help them achieve their goals. Said Dr. Tommy, “if you’re on the side of the majority, step back and ask what’s wrong” – an important lesson for these kids to stay true to themselves despite whatever obstacles they may face!



Camila’s Tip: Winter Tea for Kids



This time of the year, kids always seem to be fighting some kind of cold — It’s constant, and usually unavoidable. Growing up in Brazil, whenever I got sick, my Mom would make this tea for me, and it always made me feel better. Eventually she started making it to help prevent me from getting sick. Now I have carried on the tradition, and I make it for my children this time of year, whether they are sick or not.

3 tbsp of honey
1 tbsp of sliced ginger
Juice from 1 lemon
2 slices of turmeric
4 cups of water

Start by placing your honey in a medium saucepan over low heat and stir. You are going to want to cook it until it becomes dark in color. While that starts to cook, add in your chopped ginger. Next, squeeze your lemons and leave them in the pot, and add in the two sliced of turmeric. Finally, pour in your water and let the tea simmer in the pot for a few minutes and then serve!



Beller Nutrition Recipe of the Month

Balsamic and Garlic Roasted Cauliflower
Rachel Beller MS, RDN



It seems that white foods don’t get as much attention as the colorful ones and that needs to stop. True, some of them are not that nutritious (we all know to stay away from white bread and white rice!) but are all white foods equally bad for us? The answer is NO! Take for example cauliflower – it is a super powerful veg that is packed with disease-fighting compounds like fiber, vitamin C, B vitamins, magnesium, selenium and potassium. Whoa! That’s a lot of good stuff! Add some garlic (another awesome white food!) and turmeric and you got yourself a crucial cruciferous cancer-fighting and waistline-friendly dish that your whole family can dig into. Warm it up or eat it cold, share it with your fam or pack it as a veg side dish for school lunch – you are in total control!

Servings: 1

2 heads cauliflower, (about 8 cups roughly chopped)
2 tablespoons extra-virgin olive oil
1 teaspoon turmeric
4 cloves garlic, minced
Sea salt and pepper, to taste
2 tablespoons balsamic vinegar (optional and can be regular or glazed)

1. Preheat oven to 400 degrees and line 2 baking sheets with parchment paper.
2. In a large mixing bowl, toss cauliflower florets with oil, turmeric, salt and pepper and spread onto the baking sheets.
Roast for 25 minutes then add the garlic. Roast for another 5 minutes until you can smell the garlic. Remove from oven and then drizzle the balsamic if desired.



Free Gift with Donation



This month, donate $100 or more to the just keep livin Foundation, and you will receive a free JKL bumper sticker! Donate here.

Donate Now »



Swag of the Month

You will be on trend with this tried and true 950 trucker cap. Decorated with a camo twill front, just keep livin logo, and American flag embroidery.

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November 2018 Newsletter

Student Spotlight: Joia White


Joia White is a passionate animal lover, talented volleyball player, and dedicated JKL student. Joia attends Cohen High School in New Orleans.

Since the inception of the JKL program at Cohen, Joia has been an active member, participating in program recruitment, establishing new friendships, trying new experiences, and prioritizing her health. Before joining the JKL program, Joia considered herself lazy. Now, she is committed to working out regularly.

She has also urged her mother to incorporate more vegetables and smoothies into their family meals. Joia is currently a sophomore and we are excited to see her in action, as a leader, over the next two years!


Gratitude Quote of the Month

"I’m grateful that JKL inspired me to give back to my community. I’ve begun to volunteer at an animal shelter and donate blood. Thank you JKL for making a positive difference in my life"

— Jackie, Venice High School



Kayak and Paddle Board Adventure: Austin



On Tuesday, October 2nd, the JKL program from EAC Prep spent the evening building community at The Expedition School, an amazing outdoor adventure school that provides outdoor education, safety training, and medical and aquatic support to the community.

JKL students met David, a visually impaired member of the Expedition School, who helped the kids get out on the water and shared his AMAZING story. The JKL kids were so excited to have their gratitude circle out on the water, in their kayaks and on their paddle boards! It is first time experiences like this that bring a smile to our students faces!



Nashville Predators Foundation Lends a Hand to JKL at Maplewood HS


On Monday, October 8th, the JKL program at Maplewood High School received a very special visit from their sponsor organization, the Nashville Predators Foundation, who came to lend a hand to Maplewood’s campus beautification project.

Together the students and volunteers weeded garden beds, replaced soil, planted two apple trees, a pear tree, carrot seats, lettuce, cabbage as well as some flowers before adding compost to the beds. It was an amazing transformation from the time everyone started to when they finished!

It was magical to bring together several members from the Predators Foundation along with two of team’s players, Freddy Gaudreau and Tony Bitetto, to help our students plant and begin to cultivate their own food on campus.

Also a great big thank you to Adam Yokey and the Martha O’Bryan Center who purchased and delivered all of the items. The event sent a positive message to the students that their surrounding community is there for them!



Austin Students Surprised with Trip to UT Football Game


Go Longhorns! Matthew and Camila shared their University of Texas pride with our JKL students from Akins High School by inviting them to their luxury suite recently for the UT vs. Baylor football game.

The students had a great time enjoying the food in the suite and watching UT win, 23-17!



Red River Celebrity Softball Game


This past month, 60 just keep livin students from our Dallas programs got the chance to attend the 2nd Annual Red River Softball Game where they cheered on JKL Founder, Matthew McConaughey, as he took the field.

Our students had the chance to hang out with our founder, Matthew McConaughey, UT legends Mack Brown and Vince Young , country music star Toby Keith, and the great MLB Pitcher Roger Clemens. The students loved seeing all the celebrities out of their element, competing against each other.

For many of our students this was their first time outside of the Dallas area. The students were so grateful for the experience. JKL is honored to be able to provide these first time moments.


Camila’s Tip for Eating Greens in the Winter


Kale with Apples, Goji Berries, and Warm Pancetta Vinaigrette

This time of the year, it’s not always easy to get enough greens in your diet! Kale is a superfood that is packed with protein and nutrition, and it also happens to be in season in the cooler months. I love to make recipes with kale in the winter, especially this Kale with Apples, Goji Berries, and Warm Pancetta Vinaigrette salad. It’s got a ton of flavor, and is really impressive on the dinner table!

• 4 ounces 110 grams pancetta, cut into 1/4-inch cubes
• 1 bag of kale — I usually buy the bag of kale already pre washed and cut! But if you are buying the whole Kale bunch remove the stem and cut into salad size.
• 2 tablespoons olive oil divided
• 1 small shallot finely minced (1/4 cup or 40 grams)
• 1 teaspoon Dijon mustard
• 2 teaspoons red wine vinegar
• 1/2 Red Delicious apple unpeeled and diced
• 1/4 cup 35 grams goji berries
• 2 teaspoons freshly squeezed lemon juice from 1/2 a small lemon
Shaved Parmesan for finishing

1. Start by softening your kale by drizzling a little olive oil, a little bit of lemon and kosher or flake salt. Massage the kale so that it breaks down just a little, but not too much as this will be a warm salad.
2. Add the pancetta to a large sauté pan set over medium-low heat. Cook until brown and most of the fat has rendered, about 10 minutes. While the pancetta cooks, wash the kale, remove the tough inner ribs, and cut into 1-inch ribbons.
3. Once the pancetta is brown, add 1 tablespoon olive oil and the shallots and cook 5 to 7 minutes, or until the shallots are golden around the edges and cooked through.
4. Remove the pan from the heat and whisk in the remaining 1 tablespoon olive oil, mustard, and red wine vinegar.
5. Pour the warm vinaigrette over the kale. Add the apples, currants, and lemon juice. Toss to combine. Use a vegetable peeler to shave large, thin wisps of Parmesan over the salad to finish.
Serve immediately and enjoy!



Free Gift with Donation


This month, donate $100 or more to the just keep livin Foundation, and you will receive a free JKL bumper sticker! Donate here.

Donate Now »



Swag of the Month


Camo . . . it’s not just for huntin’ anymore. You won’t blend in when you wear this green camo 80/20 cotton/poly hooded sweatshirt. Lightweight and super soft with white drawcord hood and white screenprinted artwork on the front.

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October 2018 Newsletter

Student Spotlight: Earl Bullock


Earl Bullock is a dedicated senior from the Ballou High School just keep livin program in Washington D.C. Earl is excited to enter his 2nd year in the JKL program! Last year he experienced a lot of firsts, including his first time running a 5k race, taking a spin class and choosing to make healthy food choices.

During his 9th & 10th grade year Earl was not able to join the JKL program due to his family responsibilities as an awesome big brother. Every day after school he would pick up his younger sister and make sure she got home safe.

Earl is a young man who has a positive outlook on life and is now taking full advantage of the JKL resources. We were honored to have him as the JKL student speaker for the Redskins ‘Welcome Home Luncheon” this past August.

After high school, Earl is hoping to attend Florida State University to study business administration and to one day, open his own mechanic shop in his neighborhood.



Gratitude Quote of the Month

"I’m grateful to my parents for coming to this country and making a better life for us."

— Thuy, Eastern Hills



Cantor Fitzgerald Charity Day 2018


It was an honor for our Founders, Matthew McConaughey and Camila Alves, to participate in the Cantor Fitzgerald/BGC Partners Charity Day 2018 on September 11th. Every year, Cantor Fitzgerald and their affiliates, BGC Partners and GFI Group, in conjunction with the Cantor Fitzgerald Relief Fund, commemorate their 658 friends and colleagues and 61 Eurobrokers employees who perished on September 11, 2001 by distributing 100% of their global revenues on Charity Day to the Cantor Fitzgerald Relief Fund and dozens of charities around the world, including j.k. livin.

Matthew and Camila had the opportunity to visit their offices and Matthew even got to jump on the phone with clients and help conduct trades while he was there. We were all touched and moved to be a part of this special event.



Samsung Gala


On Thursday, September 27th, Samsung held their 17th Annual Charitable Gala at the Manhattan Center in New York. This annual event brings together luminaries from across the worlds of entertainment and business to help raise awareness for a variety of important social and charitable programs, with the primary goal of raising funds to help people build brighter futures.

We are so grateful to Samsung for choosing the just keep livin Foundation as one of the beneficiaries for this amazing event! The event was attended by three of just keep livin’s finest, Aaliyah Williams and Aaliyah Clark who are two members of the Anacostia JKL team as well as Tiffany Gill who is one of our JKL instructors in D.C. Both Aaliyahs took over the social media coverage of the event! It was a fun filled evening for all! A heartfelt thank you to Samsung for their continued support!



Los Angeles Dodgers Foundation 5K


On Sunday September 30, over 80 of our Los Angeles just keep livin students participated in the Los Angeles Dodgers Foundation 5K race, for the 3rd year in a row. This race is an event we always look forward to participating in because The Los Angeles Dodgers Foundation has been a great sponsor and partner in providing top-notch experiences for our JKL students.

Our students love the course, the energy of all the runners and the field tour at the end of the race! Fitness is one of our key elements and what better way to incorporate a day of fitness than with competitive smiles and local city pride. Thank you to the Dodgers Foundation, we are looking forward to year 4!



Venice JKL Program Goes Kayaking!


On Saturday, September 8th, our JKL instructors at Venice High School took their program kayaking in Marina Del Ray, California. This fun-filled day provided their students an opportunity to get out on the water and just explore through the channel!

JKL instructor Cam David said, “Once the students put on their safety gear, practiced the forward stroke on the paddle, they were on their way and had an absolute blast!” Students expressed that for many, this was their first time kayaking and they were surprised at how paddling at a steady pace had them breathing fast and their hearts pumping! This fun and memorable event left a lasting impression on our students and it was a day they won’t soon forget!



Halloween Tip from Camila


Life gets busy, and sometimes you just can’t do it all! I have learned that it is better to go easy on yourself, and know that as long as you are doing your best, you’re doing fine! Last year I got invited to a friend’s Halloween party, and had no time to bring a treat. I improvised and got a store bought cake, and added a carrot nose, googly eyes and a little witch hat — It was an easy + fun solution, and saved me a lot of time!



Recipe of the Month


Smoothie Bowl

Now this is a picture worthy breakfast! Pictures of smoothie bowls have been all over the place lately. Instead of buying one that’s packed with sugar and super high in calories, why not make one that’s super nutritious, and totally unique to you. Once you make the smoothie, you’re free to add your favorite fruits, nuts, seeds! I personally love adding bananas, raspberries, and pepita seeds. The Beller Basic Smoothie Bowl contains Healthy fats from chia seeds, fiber and tons of important minerals and vitamins from banana and spinach. Get creative, and enjoy!

Servings: 1

½ cup milk (try almond, soy, or coconut!)
½ banana, frozen
1 cup baby spinach
1 tablespoon vegan protein powder
1 tablespoon chia seeds

Optional Toppings:
1 tablespoon slivered almonds
½ cup fresh berries of choice

1. Place all ingredients in a high-powered blender and puree until smooth.
2. Add toppings.



Swag of the Month


Let's hear it for the red, white and blue!  Show your support by sportin' this light blue shirt with red/white/blue screenprint on front and red screenprint on back yoke.

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September 2018 Newsletter

Student Spotlight: Bianca


2nd year Chemistry and Health Teacher Bari Applebaum from Manual Arts High School in Los Angeles is the newest edition to our JKL family of instructors.

Bari hails from Minnesota with an experienced green thumb that started at the age of 8 years old. Bari is looking forward to combining her love for the environment, nutrition, and fitness to make the JKL program thrive.

She has already coordinated one of the high schools first public farmers markets held on campus. We love how passionate and resourceful our JKL instructors are when they come on board!

We are looking forward to seeing Bari in action while providing life changing opportunities for our JKL students.



Gratitude Quote of the Month

"I’m grateful for JKL, it’s like my home away from home. I’ve never been good at sports, but here everyone is so positive and motivates me to achieve my workout goals. I feel really comfortable here."

— Damian / Hamilton



Kershaw’s Challenge Ping Pong 4 Purpose Event


One of our new program sponsors, Kershaw’s Challenge founded by Los Angeles Dodgers pitcher Clayton Kershaw and his wife Ellen, recently honored Matthew with the Impact Award at their Ping Pong 4 Purpose charity event.

Since 2013, the Kershaws have hosted this celebrity ping pong tournament on the field at Dodger Stadium to help raise funds for their foundation.

Kershaw’s Challenge works to empower people to use their spheres of influence to impact communities positively and transform at-risk children and neighborhoods. They have generously agreed to fund the JKL program at Fremont High School in Los Angeles starting this Fall and we were so excited to be able to celebrate this new partnership by coming out to support their event.

Our whole team, including Fremont teachers Amber Dill and Esteban Beltran who run the JKL program there, loved being at Dodger Stadium and taking part in the action. We look forward to a great partnership with this amazing organization!



JKL Student Speaks at Washington Redskins Welcome Home Luncheon


We were so honored to be a part of the Washington Redskins Welcome Home Luncheon on August 29th at the Marriott Marquis Hotel in D.C. JKL member, Earl Bullock, who is a Senior at Ballou High School, spoke to the crowd of 700 about what being a part of just keep livin has meant to him. Earl talked about how JKL has taught him “the importance of eating right, setting and achieving personal goals, and experiencing the world outside of Southeast D.C.” He continued, “JKL has given me the skills to overcome challenges that I may come across in the future.” We are so proud of Earl for delivering an amazing speech to such a large crowd and even getting some laughs along the way!

Our program at Ballou is made possible by the generous funding of the Redskins Charitable Foundation. We have enjoyed a five-year partnership with them and each year, thanks to their support, we have been able to expose our D.C. students to even more unique opportunities and experiences, including the Redskins Draft Day Dash 5K at FedExField.

The Welcome Home Luncheon is the largest fundraiser of the year for the Washington Redskins Charitable Foundation. The Charitable Foundation, which strives to make a positive and measurable impact in the lives of children in the Washington, D.C. area, raised $750,000 at the annual event that highlights the work the team does both in the community and on the field.



Welcome Back Round Up


It is officially the start of a new year for our jkl programs across the country! We are looking forward to bringing quality programs and preparing our young people for life after high school!

Our jkl program has expanded and we will be launching new programs in both Houston, TX and San Diego, CA This year! We would like to give a huge shout out to all of our amazing partners, sponsors and jkl instructors! Let’s have an awesome year!



FIT EXPO: Anaheim


On Saturday, August 25th, 20 of our JKL students from Animo South Los Angeles attended The Fit Expo which is a 2 day event being held at the Anaheim Convention Center in Anaheim, California.

This event showcases major competitions, top fitness stars, plus a giant expo floor with 250 booths showcasing products like fitness equipment, protein health supplements and many more products and services concerning fitness in the Wellness, Health & Fitness industry.

Our students were thrilled to join a community of health and fitness enthusiasts in the local community! Just keep livin would like to thank Brendan Cosso from the World Calisthenics Organization for inviting and providing the tickets for our JKL students and staff! Our programs would not be possible without the support of the surrounding community and people like Brendan who continue to support our foundation and the students we serve!



Recipe From Camila


Camila’s Guacamole has a very unexpected ingredient!

Click Here to Find Out What it is »



Swag of the Month


Thanks for your Support!

Just keep livin is not a rule book, it’s a lifestyle. What makes it so unique is you can apply it to your own life, in your own way. A portion of all proceeds from just keep livin merchandise benefits the just keep livin foundation. Thanks for your support!

Shop Now!



Coach’s Corner with Jenn Zerling

Three HIIT Workouts in Less Than 10 Minutes

High Intensity Interval Training is the buzz phrase for top notch workout in the fitness industry and has been for many years now. Also referred to as “HIIT” the benefits are certainly worth the temporary discomfort that HIIT brings. Some of the benefits include:

1) Improved Athletic Performance. You essentially train all energy sources through a vigorous heart rate increase and drop within a small time frame. These surges and drops in heart rate in such a small time places a tremendous metabolic demand on the cardio-respiratory systems, thereby creating an oxygen debt, requiring the body to repay that debt hours after the workout. The actual energy utilized during the workout between the different energy zones (both aerobic and anaerobically) forces the body to acclimate to become more fuel efficient over time, thereby improving one’s endurance and aerobic capacity.

2) You Become a Fat Burning Machine. Most athletes who train at very high intensities have excellent body composition values. The reason why is because of the whole first bullet-point. And of course, other than great genes, a lot of these athletes who are in it for the long haul also focus on optimal nutrition. See bullet #4.

3) HIIT Workouts Save You Time. They are based on the Tabata method which is 4 minutes in total, however, you can adapt them according to the amount of time you have to exercise. Working out in intervals will increase your post metabolic burn or EPOC (Excess Post- Exercise Oxygen Consumption). Your total calories burned in a HIIT program is quite impressive compared to most other workouts.

HERE are 3 great workout options that are short and to the point – only 4 minutes each! If you want to get about 10 minutes in, including a warm up for about 3-5 minutes, do these activities and get ready to work hard in a short time. Do NOT overdo it and always consult a doctor before starting a new program. Have fun!

Get the Workouts Here »