Kevin Keefer Personal Training

Kevin Keefer Personal Training Personal Fitness Coach. I design custom training programs for all levels to accomplish your goals.

07/13/2023

💧 Hydration: The Key to Thriving! 💦🌿

Let's raise our glasses to the importance of staying hydrated for our overall well-being! 💧✨

Water is the elixir of life, and keeping ourselves adequately hydrated is crucial for our bodies to function optimally. 🚰🌟

From boosting energy levels and promoting healthy skin to supporting digestion and maintaining cognitive function, the benefits of hydration are endless! 💪🧠💦

So, let's make hydration a priority in our daily lives. Sip on water throughout the day, infuse it with fresh fruits for a flavorful twist, and embrace the rejuvenating power of staying hydrated. 🍓🍋🌿

🙌🏻Tip: I keep water bottles everywhere - in my car, by my bed, desk, living room to make it easy to stay hydrated. 🧊

Remember, different activities and climates require varying levels of hydration. Listen to your body's cues, and ensure you're replenishing those fluids and electrolytes to keep yourself feeling and performing at your best. 🌡️🔋

Here’s to a hydrated, vibrant, and thriving life! 🥂💦

The only thing I would add to this is consistency. Stay hydrated (also make sure you get electrolytes),  have a well de...
02/14/2023

The only thing I would add to this is consistency. Stay hydrated (also make sure you get electrolytes),  have a well designed training plan for your fitness goals, eat healthy with enough macros to go along with that plan, and get enough sleep, and recovery.

Performing an agonist superset today.In this case bodyweight pull ups with the RO-T8 handles then supersetted with assi...
09/22/2022

Performing an agonist superset today.
In this case bodyweight pull ups with the RO-T8 handles then supersetted with assisted pull ups. First set of 8 reps of RO-T8 pull-ups at a 2111 tempo with 3RIR then 4 reps of assisted pull-ups at 2112 tempo (totaling 12reps) with 150seconds rest. Keeping the same load for the 2nd set and then the 3rd set going to failure on both the RO-T8 pull-ups and the assisted pull-ups. Why? Why not just use a weight on the assisted pull-ups that I can do for 12reps straight? This way I am able to increase the load for the first exercise more than what one set of assisted pull-ups would be. Due to the lighter load of the one set of 12reps of assisted pull-ups you won’t recruit as many muscle fibers with the lighter load vs using the much heavier load of the first exercise therefore recruiting more fibers and increasing the tension.
With this type of intense training, central nervous system fatigue can accumulate quickly so there is no need to perform a lot of sets especially to failure. Be careful of your recovery and your central nervous system recovery to ensure the best results.

Changes can’t happen without consistency
02/03/2022

Changes can’t happen without consistency

Make it happen….
01/31/2022

Make it happen….

Believe in yourself, that you can do it - that it’s within your ability. Overcome any self-doubt, it’s the first step to...
01/25/2022

Believe in yourself, that you can do it - that it’s within your ability. Overcome any self-doubt, it’s the first step to a new you!

A recent study (2020) researching Glute max activation. A lot of good information but remember - load, tempo, exercise ...
09/28/2021

A recent study (2020) researching Glute max activation.
A lot of good information but remember - load, tempo, exercise selection/programming (such as pairing a exercise emphasizing the shorten contraction and one emphasizing the lengthened contraction), doing the exercise correctly to target just the glutes (ie a Glute bridge vs a hip thrust), fatigue etc make a difference.
An exercise such as step ups done correctly has a lot of Glute activation however you don’t want to load the exercise so much that you go to true failure and lose stability and increase your chance for injury. While other exercises you can take to failure safely. Remember a well designed program, dedication, proper nutrition, and effort result in great glutes.

Whoop vs Garmin Instinct Tactical. Sundays mountain bike ride - heart rates, mileage, and calories very close measureme...
09/16/2021

Whoop vs Garmin Instinct Tactical. Sundays mountain bike ride - heart rates, mileage, and calories very close measurements. (The 169HR was probably that oh no moment crashing over the bars)

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