Les Keyes

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4 years. I showed this to a friend yesterday and he asked me “what did that take, constant progress?” And I said no. Con...
11/03/2025

4 years. I showed this to a friend yesterday and he asked me “what did that take, constant progress?” And I said no. Constant effort. Probably 70% or more of that 4 years was just maintaining. You don’t just see or feel progress all the time. You don’t know how long it will take to see small improvements. You just can’t go backwards. Hold the best maintenance phase you can when things get challenging, and when you can push a little harder for a brief period just ride that momentum and then hold a new higher baseline. Progress isn’t linear and stuff like that

One of the main things I want to prove with my actions it’s that I want others to succeed just as much if not more than ...
09/27/2025

One of the main things I want to prove with my actions it’s that I want others to succeed just as much if not more than they do
epic moment and more to come
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I love to consume and share positive content intended for growth, but none of it works unless you do
08/21/2025

I love to consume and share positive content intended for growth, but none of it works unless you do

The beach was fun, i am blessed to have the family that I do, my son is the most amazing human I’ve ever met, my wife is...
06/23/2025

The beach was fun, i am blessed to have the family that I do, my son is the most amazing human I’ve ever met, my wife is hot, and these shirts rock
That is all🏝️

I don’t judge my work ethic on my good days. Everyone can work hard and be consistent when things are going their way an...
05/27/2025

I don’t judge my work ethic on my good days. Everyone can work hard and be consistent when things are going their way and make strides towards their goals. But life doesn’t work like that.
I judge my work ethic by the baseline performance that I have on my worst days. On those days I might not be 100% or even close to it.
Those are the days that matter. And you don’t have to be perfect, but you have to try. You have to be intentional.
Your baseline “effort” on your worst days will be the dictator of you achieving your goals. The effort you put into yourself, your work, and the way you treat others on your worst days all create your future environment. You can’t take your low energy and suck the life out of others, filling their cup up will fill yours in return
You’re allowed to take it “easier” but doing nothing and throwing in the towel is only an option for the weak. Increase your work ethic and intentionality on your worst days and you’ll experience better days than you ever could’ve imagined
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Murph with the homies this morning was a successVery thankful for this group of awesome people to do this with 46:13 ti...
05/25/2025

Murph with the homies this morning was a success
Very thankful for this group of awesome people to do this with

46:13 time no vest

First pic is before, Swipe for the after😂

More often than not a client/athlete of mine will say something along the lines of “this was harder/heavier than I thoug...
05/12/2025

More often than not a client/athlete of mine will say something along the lines of “this was harder/heavier than I thought” which has made me think more about perspective versus performance in both the gym and life. I have always went into a challenge/ task/ goal/ weight attempt with the mentality that “this will be hard, feel heavy, and challenge me but I will figure it out”. Which I believe has allowed me to overcome weights that were difficult to lift, as well as life challenges that have come my way. Getting stronger mentally, physically, spiritually etc is supposed to be a difficult task. The next time you have something you want to achieve don’t just think of the feeling you get on the other side, remind yourself to push hard as hell. I’d rather expect things to be hard and be pleasantly surprised if it goes easy than to expect it to be easy and then kicked in the nuts
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Every day that you complain about your body, your spouse, your bank account etc is another day you’re going to live a li...
03/03/2025

Every day that you complain about your body, your spouse, your bank account etc is another day you’re going to live a life that you don’t desire. Which is confusing to me personally because we only get to do this ONCE. Is changing things going to be hard? YES. But is it any harder than living life day to day WISHING for something else? If you’re struggling that’s understandable, we all do. But once you separate your emotions from your actions and start taking small steps to change habits and perspectives you will be shocked at how much your life can change.

Absolute 🔥 shot by Swipe for some 🎶
02/07/2025

Absolute 🔥 shot by
Swipe for some 🎶

This weekend I’m beating this guy.
02/07/2025

This weekend I’m beating this guy.

I get asked this question all the time and it depends entirely on the person, the goals, and the circumstances at the ti...
01/07/2025

I get asked this question all the time and it depends entirely on the person, the goals, and the circumstances at the time. No matter what different studies or research shows the intent someone has when training will dictate progress the most. If someone completed a “bad” program with good effort I garuntee they will have better results than a “good” program with sh*tty effort. Training should have some degree of enjoyability, progressive overload, and include hard work all at the same time. Take one of those out and that’s when things stall.

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8011 Liberty Parkway
Vestavia Hills, AL
35242

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