Coach Keely

04/19/2026

Got some ankle straps recently for the first time ever, and I’m loving experimenting with exercises!

Here I’m doing some cable lateral raises, the cables keep tension in the delts and make everything feel reeeeaaaalllll good.. 😅😂 the ankle straps around my wrists allow me to focus on and isolate my shoulders more instead of holding onto a weight, and with a bum hand/wrist right now this is the only way I’m able to do lat raises! Snag you some ankle straps off Amazon and give them a try with soooo many different exercises! Enjoy! 🫶🏻💪🏼

(Ps- I’ve shown some full reps and some heavy partials here. These partials allow you to push past failure and get a little extra work in for your muscles without doing the full reps. Give partials a try!)

Quick Fitness 24/7 Quick Fitness

03/04/2026

These heel taps and toe reaches can be done by anyone anywhere anytime! These are great for everyone, from beginner to advanced. For the heel taps, stand on one leg, lift your other leg with a flexed foot, and bend your standing leg to tap the raised heel to the ground. For the toe reaches, think about shoe laces on the floor as you reach as far back as you can with your toes while bending the standing leg. These work your legs, glutes, core (including a little low back!) balance, and coordination. Try these unassisted if your balance is okay, or you can grab a chair, counter, whatever is nearby to help your balance so you can focus on the movement. Seniors, these are a great way to work our legs and balance without having to do full squats and help with our knee health. Here I’m showing a version where I’m standing on a plate, you can stand on any elevated surface to get a bigger range of motion. Start out with these on flat ground, and if you feel comfortable with a raised surface go ahead and give them a try! You can isolate either move and do all to the front and then all to the back, or you can alternate one to the front and one to the back and get even more balance work! Enjoy! 🫶🏻💪🏼 Quick Fitness 24/7

02/10/2026

Warm weather means GET US OUTSIDE! 😻

02/08/2026

You guys have been loving our classes so far, and Coach Keely is excited to announce another Silver Sneakers class is coming soon!!

As of now, our Tuesday/Friday at 10:30 is FULL, and our Tuesday/Friday at 12 has ONE spot left.

Join the waitlist today for our new class time- Mondays and Thursdays at 11:30! There are ONLY 6 spots available per class and they are first come first serve, so get your name on the list before it fills up! Depending on sign ups, we are hoping to begin this class March 2nd.

Contact Keely for more info, or to reserve your spot today! 💪🏼

01/12/2026

Bold purpose. Focus. Legacy. Isaiah 26:4

12/31/2025

These lateral lunge rockers can be done at home or at the gym! Try them with bigger lunges or smaller lunges, weight or no weight! These can work for anyone at any level. Great for my seniors or my beginners! Enjoy! 🫶🏻💪🏼

12/30/2025

Here’s an easily modifiable core, shoulders, legs, balance, and coordination move for you to try seated or standing! Here I’m showing the standing elbow to opposite knee, but you can also do this seated! If you can’t actually get your knee to your elbow, don’t fret, just keep working on your movement 🥰 Do this slower or faster, for reps or for time, and enjoy! 🫶🏻💪🏼

12/27/2025

10/16/2025

Here’s a direct link to my TikTok for those who are interested! I’m so close to 500 followers and that was my first big goal for my TT. 🥹🥰 Thank you for being here! 🫶🏻💪🏼

Check out Coach Keely’s video.