Health & wellness is not for an event. Health and wellness is for life.


Janelle Rogers - Owner and Master Wellness Coach


ACE Certified

Personal Trainer

Fitness Nutrition Specialist

Senior Fitness Specialist

University of Wisconsin, Parkside

  • Bachelor Science Fitness Management
  • Sports Management Certification 

More than 20 years of Professional Fitness Experience

I stick with you through your health and wellness journey.  It is about the baby steps. First step – putting your shoes on. It is never too late to start your journey to well being.  Health and wellness is not about an event, it is about lifestyle changes.  


 Class Offering 

"As always, belly button to the spine, and keep moving.

Amanda Prince - Fitness Instructor/Personal Trainer


Ace  Certified

Fitness Personal Trainer

Certified Pound Instructor

Wellness is a way of life. Mental, physical, emotional, spiritual - you won’t feel truly right until you are healthy in all of these areas. Believe me, I know this from personal experience!

I had drifted in and out of diets and training programs for years and years. I decided to take control of my emotional eating and physical health in January of 2017. I lost the extra pounds I had been carrying around with me, and then I met Janelle. Personal training with Training By J changed my life, and it changed my view of what physical health looked and felt like. I learned along the way that I don’t want to be thin, I want to be strong! And I’d love to help you be the strongest you that you can be, too!

Class Offering

"Why be an ordinary pony when you can be a unicorn?" 


John Nepper - Karate Black Belt



I have been involved in team and individual sports most of my life. Everything -- tennis, golf, swimming, basketball, football, gymnastics and Karate. I received my black belt in Karate in 1996 with Sensei Rick Cesario from the Yin Yang Do Karate Association. 

One of the things I enjoy most about the study of the martial arts is the combined elements of physical, mental, emotional, and the spiritual. 

I have created my Kung-fu Kardio class to teach basic martial arts techniques with a lot of movement for a great cardio workout, all done to some kickin’ rock and roll favorites.

Lynne Steren – Fitness Instructor Certified Pound Instructor


Over the many years I have lived on this earth I can honestly say that I have spent almost all of them feeling that I was not the right size, weight or combination of measurements that society dictated was the definition of beautiful.  

About a year ago I retired after 28 years of teaching and began to research the way to become my best physical and psychological self.  Looking to find the happy, strong, fit woman I knew I wanted to be. I started taking classes with Training By J. 

Today, I am physically stronger than I ever imagined I would be, I can keep up in class, push myself further than I ever thought possible and have developed muscle groups I never knew I had. I have more energy, stamina, recovery and resilience than I thought possible. I learned to eat food to nourish my body and no longer see it as an enemy and I now know that I can enjoy it too. 

Kim Zamora – Reiki Practitioner and Yoga Instructor



I began practicing yoga in 2013.  It is the one exercise I have faithfully stuck with and enjoy, so I decided to become a yoga instructor.  

Yoga truly is for everyone no matter  your fitness level.  We all do the best we can do today, while listening to the information our bodies provide us.

  Each class leaves you feeling clearer and ready to take on the day.  It’s a game changer.  I would be honored if you would join me in this wonderful practice! 


Kayla Rognsvoog, Certified Massage Therapist & Owner

Understanding the story our body is telling us, is the key to ensuring we do everything we can to be our best selves and my goal is to help you hear your body’s story. We will work together to identify how I can provide you the most benefit from our time; whether that be stress relief, muscle soreness, chronic pain relief, range of motion improvement or simply relaxation. This moment in time is all about you!

Certified in Wisconsin and Illinois through The Institute of Beauty and Wellness, Milwaukee; the only NACCAS Accredited School in Wisconsin -- my training began with an education in anatomy, clinical skills, CPR, AED and first aid, coupled with business and ethics. I have chosen to continue my education earning accreditations in Sports Massage, Pre-Natal Massage, Massage Cupping, Deep Tissue Massage, and Aromatherapy. I specialize in Deep Tissue, Sports Massage and Stretching and am a life-long learner. I continue to study and remain current on the most recent practices to deliver the best possible service to my clients.

You will find Massage By K in a charming 1925 former school, with delightful 20 foot ceilings and large rooms providing an airy space flooded with beautiful, natural light.  You are surrounded by natural colors and relaxing aromas, as you sense the history and imagine the stories those walls could share from the minute you enter our lobby and begin to unwind in one of our cozy chairs; with a puzzle always waiting for the next piece. The private and calming massage room is comfortable and safe – a place where you can cry, laugh, close your eyes and dream!  

Book Appointments Now

For more information or to book an appointment call

(262) 909-1000

Kayla Rognsvoog, Certified Massage Therapist & Owner



Deep Tissue Massage 

Choice of 30, 60, 90 minutes

Deep tissue massage is similar to Swedish massage with focus and deeper pressure on specific areas of need and chronic muscle tension. This therapy uses medium to firm pressure head to toe if you so wish, with firmer pressure used on the areas of need. Deep tissue massage focuses on the deeper layers of muscle tissue and fascia, the protective layer surrounding your muscles bones and joints. It is also beneficial for breaking up scar tissues caused by injuries new and old. At the end of each service you will be given an additional 5 minutes of relaxation time on the table to just focus on you.

Swedish Massage 

Choice of 30, 60, 90 minutes

Swedish massage is the most common type of massage therapy. It promotes relaxation and tension release due to stress and muscles tightness throughout the entire body. Exceptionally beneficial for increasing the level of oxygen in the blood, decreasing muscle toxicity, improving circulation and flexibility - all while easing tension. This therapy uses light to medium pressure, head to toe if you so wish. Make sure to let your therapist know exactly which areas you'd like more focus on or areas to avoid all together.

Prenatal Massage 

Choice of 60 or 90 minutes

Massage therapy through pregnancy is a wonderful choice for overall wellness and stress relief for expectant mothers. In addition, prenatal massage relieves many of the normal discomforts experienced during pregnancy, such as headaches, backaches, stiff shoulders and neck, feet and leg cramps often caused from swelling. Laying on your side or the "Sideline position" is used with supportive, soft cushions and pillows to alleviate extra strain on the lower back and pelvic area when the pressure of massage techniques are applied.

Couples Massage 

60 minutes


30 minutes

Cupping therapy is an ancient form of alternative medicine in which your certified therapist uses special cups on your skin that create suction. The suction creates separation in the layers of your muscle tissue, helping to increase blood flow; which, break up blockages, scar tissues, and any other build up within your muscle tissue. This is a deep tissue service. For more information or feel free to ask your therapist as many questions as necessary to make you comfortable with this modality.

Cupping + Deep Tissue Massage

30 minutes each = 60 minutes

Thirty minutes of deep tissue massage combined with thirty minutes of massage cupping! See each individual service for more details of what they both have to offer! 

Facial/Sinus Cupping

30 minutes

Ear Candling 

30 minutes

Sugar Foot Scrub 

Added to any service

Lisa Madsen, Certified Massage Therapist



Swedish Massage w/Deep Tissue Work

Choice of 30, 60, 90 minutes

Bliss Massage

60 minutes

Instead of using vigorous massage techniques, which can leave the body feeling sore and tender, your practitioner will apply a sensitive touch, working in tandem with each client to release built-up tension in both the mind and body. This gentle body work, combined with energy work, releasing blockages in the chakras and Bliss signature blend of energizing essential oils, helps to improve circulation, release taut muscles, soothe the mind and balance the body. This service will give you long-lasting relief from tension and muscular pain, greater energy and concentration, reduced fatigue, and relief from mental anxiety and stress. 

Prenatal Massage

Choice of 30, 60, 90 minutes

Couples Massage

60 minutes

Migraine Miracle

60 minutes

Ear Candling

30 minutes

Sugar Foot Scrub

Added to any service

Blood Type Diet Consultation

30 minutes

Blood Type Diet Service

45 minutes

Kim Zamora, Reiki Practicioner


Reiki is "spiritually guided life force energy."  Reiki is a Japanese technique for stress reduction and relaxation that promotes healing by helping your system balance itself. It is administered by "laying on hands" and is based on the idea that "life force energy" flows through us and is what causes us to be alive. If one's "life force energy" is low, then we are more likely to get sick or feel stress, and if it is high, we are more capable of being happy and healthy.

Reiki helps activate your body’s innate wisdom to heal.  Your body can only self-heal when your nervous system is balanced.  Balance means different things at different times. If you are tired, you’ll feel refreshed. If you are anxious, you’ll feel serene. There are physical changes associated with deep relaxation, such as a slower heart rate and easier breathing.  Reiki affects everyone differently.  During a session, you may experience:  heat, cold, lightness, heaviness, tingling, pulsations of energy, see visions or colors, or feel absolutely nothing at all.  Even if you feel nothing, rest assured, Reiki is flowing!  A treatment feels like a wonderful glowing radiance that flows through and around you.

Reiki treats the whole person including body, emotions, mind and spirit creating many beneficial effects that include relaxation and feelings of peace, security and wellbeing. Reiki is a simple, natural and safe method of healing and self-improvement that anyone can benefit from. It has been effective in helping virtually every known illness and malady and always creates a beneficial effect. It also works in conjunction with all other medical or therapeutic techniques to relieve side effects and promote recovery. 

The first session usually brings improvement, and the benefits grow with repeated sessions.

 While Reiki is spiritual in nature, it is not a religion. In fact, Reiki is not dependent on belief at all and will work whether you believe in it or not. 



Reiki Energy Healing 

60 minutes

1 on 1 Yoga Instruction

60 minutes


Community Outreach

Randall Saltys - Photographer

Randall Saltys Photographer Training by J Gallery Racine WI


Randall is a Racine based photographer focused on tropical, landscapes, nature and wildlife. Presenting images that transport viewer to the time and place of the photograph.

His work is on permanent exhibit and for sale at the Training by J Studio,  

10127 Northwestern Avenue, Franksville, WI  53126 and can also be purchased via his website: 

Oscar Mike Foundation



The Oscar Mike Foundation is a registered Non-Profit formed for the purpose of supporting the mission to keep injured Veterans On-the-Move. They  strive to be a leading provider of funding for injured Veterans to participate in life-changing adaptive sports.

They utilize 100% of donations to the Oscar Mike Foundation and all proceeds from the Oscar Mike Apparel Sales to provide support to injured Veterans looking for an opportunity to stay active. 

By focusing on the arena of adaptive sports, the Oscar Mike Foundation assists in offering an outlet for an ongoing competitive lifestyle to thousands of American Veterans who have sacrificed for the defense of our country.

Learn how you can work with and support Oscar Mike At select U.S. Spartan Races through their partnership with Training by J.