Keelan Clemens Health & Fitness

Happy Anniversary please enjoy this montage of us laughing for 10-minutes straight 🤣

Dowel - $25, LuluLemon T-Shirt - $60, Getting to do what I love everyday - priceless.

… and I just saved a bunch of money on my car insurance by switching to Geico 🦎

No one asked for more wall ball targets ... but the exhaustion on their faces said it for them 😅

Come break them in at BPM Fitness Centre

Eternally grateful for the BPM Community and Josh’s ability to capture me with my eyes open 📸

Post-workout with my girls 😍

BPM Fitness Centre is hiring! Join our growing team and follow your passion for fitness and helping those in your community by becoming a Personal Trainer/Coach

View the job posting below and apply today.

Personal Trainer/Coach Personal Trainer/Coach

A wise man once said, “When you’re here, you’re family” … or maybe it was Olive Garden, whatever.

Love my BPM family ❤️

13-Years of Training Dedication 🤯

Over a decade of relentless commitment, spanning across five gyms, 13 years of unwavering determination, countless exhilarating sessions, numerous personal bests, and an abundance of laughs shared with these incredible humans. Meet and who each embarked on their fitness journey with me back in 2010, and continue to thrive even after 13 remarkable years.

Together, we have conquered new frontiers, shattered boundaries, and surpassed our own expectations. We have conquered injuries and surgeries, supported each other through the challenges of a global pandemic, and persevered through the toughest of times, emerging stronger and better than ever. Their unwavering dedication is a true testament to their indomitable spirit, and I am beyond proud of all they have achieved, both within and beyond the gym.

Much love ❤️

2023 Community ❤️
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A small part of an amazing community of inclusive and welcoming individuals. I couldn’t ask for a better career and a great group of people to share my passion with.

Thank you for a memorable year ~ see you in 2024 🏋️‍♂️

Happy Holidays 🎁

May you experience the immense joy and elf-like whimsy this fake gift brought me. See you all in 2024💫

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Saw the Rock doing this cuff thing once

Great video by Dr. Norton on metabolism looking at a human study of over 6000 people of all ages.

Does it slow down? A question I get all the time. Heres are some main takeaways:

- From age 20-60 your metabolic rate does not slow down and your TDEE does not decline based on the rate per gram of tissue

- As people age into adulthood they become much less physically active resulting in less caloric expenditure

- Nominal decline in metabolic rate after age 60 mostly because you don’t move as much (about .7% (+-.1%) per year

- Hormonal changes due to menopause don’t appear to effect metabolic rate; however, if you don’t feel as good and you don’t have as much energy it is likely you move less resulting in less caloric expenditure

- Muscle mass requires more energy and increases TDEE. So lift heavy.

Your Metabolism is NOT slow! | New Study Breakdown | Biolayne Study Discussed: https://science.sciencemag.org/content/sci/373/6556/808.full.pdf?ijkey=oYUAGierHBtog&keytype=ref&siteid=sciA recent study examined total dai...

If you’re going to live life by one rule …

🏋️‍♂️🥤Searching for the elusive anabolic window 🧐🔍

The anabolic window is the supposed short time period (usually

Don’t F*ck with RIR 🤕

Repetitions in Reserve (RIR) is an indicator to define how close to absolute failure you are at the end of a set. In training, we commonly use this to gauge fatigue and if we’re in the right range for our goal. For strength/powerlifting, this might be a 0-2 RIR, meaning you could maybe do 2 more reps. In hypertrophy training, it might be a 1-3 RIR, meaning you could 1-3 more reps.

Injuries can occur if we’re consistently pushing too close to failure, like a 0-1 RIR, at high volumes. You may not be able to recover properly between sets or workouts resulting diminished performance, terrible form, and injury.

It’s important to use RIR as a tool to optimize your training, but be honest with yourself and don’t f**k with RIR❗️

Did you know I have a Blog!?

Check out my latest article on Hydrotherapy, Hot Tubs, & Recovery:

Hydrotherapy, Hot Tubs, & Recovery Discover the amazing benefits of hot tubs on recovery! From reducing muscle soreness to improving sleep quality and more!

Spicy EMOM - 5 Margarita Slams & 5 Palm Climbs ✅

DON’T MAKE THESE 3 SQUAT MISTAKES‼️

The squat is arguably the best functional lower-body movement to add to your workout routine. Research shows that individuals who go to full squat depth (90°+) will experience greater glute, adductor, and quadricep growth and strength than those who don’t. But there are a few common mistakes that might be preventing you from achieving those sweet b***y gainz 🍑

🏋🏼YOUR STANCE - There’s no universal squat stance. It should be unique to your hip anatomy. The angle and position of your femoral head in the acetabulum (ball and socket joint) dictate stance width, as well as what direction your toes should point to achieve an unrestricted squat to full depth. Try adjusting your stance width and foot positioning to find a squat position that feels smooth and unrestricted.

🏋🏼YOUR SQUAT MINDSET - For decades the fitness industry taught everyone to squat with their feet shoulder-width apart and KEEP YOUR KNEES BEHIND YOUR TOES ❌This one kills me. Enough research has been done that we know this is not dangerous and perfectly healthy. Use the squat stance that feels best and send your knees way over your toes if it gets you into ideal squat depth.

🏋🏼YOUR MOBILITY - The ankle, hip, and back require ample mobility to squat to full depth. If you lack proper mobility in any of these joints it will hinder your squat depth. Most commonly, individuals who lack ankle dorsi-flexion will have a tough time allowing their knees to travel far enough forward to allow for a deeper squat.

If you’re making any of these 3 mistakes it’s okay. Identify the problem now, create a plan, and keep working toward that squat b***y!

*This list is not exhaustive; however, it serves as a good starting point to target common problem areas.

If you are struggling with exercise technique, pain or immobility DM me for a thorough mobility assessment or to get your customized plan.

The new year is coming in hot! I'd love to see you at my gym BPM Fitness Centre Come check us out or book your studio tour here:

https://calendly.com/bpmfitnesscentre/studiotour

6 Tips for Achieving Your New Year's Resolutions Break the pattern and follow-through on your New Year's Resolutions with these 6 tips for achieving your New Year's Resolutions.

Happy Holidays from Xia’s Fam🎅🏼

How my Client lost 33 lbs doing this ONE thing🔥🔥🔥

If that sounded like click bait it’s because it was. Ridiculous weight-loss assertions are thrown at us every day and most of the time, they’re bullshiiiiit. “Do this one workout. Take this one supplement. Eat this magic food. Buy my diet plan.” There’s so much s**t information out there that it’s no wonder people throw in the towel before even starting!

Any real, educated and experienced, Trainer will tell you that weight-loss isn’t as simple as doing just one thing. It takes mental determination, consistency, and a commitment to the process. And that process may take years - I mean, how long did it take you to put the weight on? It’s also important to remember that no two people have the same experience with the same process. I don’t know what will work for everyone but I can tell you what worked for my client Peter.

Peter trains with me once/week and walks daily. We’ve slowly progressed his workouts and he has slowly progressed his daily walk distance. He’s improved his nutrition and found a consistent fitness routine. But this isn’t the Biggest Loser, it’s taken months to achieve this well-deserved, maintainable, weight-loss with no bulls**t💥

Knot easy ~ captured by the talented

Looking for an easy to follow meal plan tailored to your goals, macros, and calories?

I've put together an easy to follow 3-day weekly meal plan complete with photos, instructional videos, ingredients list and more.

Check it out at https://www.trainerize.me/profile/bpm2/?planGUID=2873ad261ad2413aa521c1c31d762430 and get started today!

Mr. Olympia Chris Bumstead has a genuine talk about “supplement” use in bodybuilding, which is a rare candid conversation we rarely see bodybuilders have.

Focus on training and nutrition. Don’t do “supplements”

TALKING ABOUT MY CYCLE | HEALTH OVER EVERYTHING *RAW SUPPLEMENTS CODE CBUMhttps://getrawnutrition.com/cbumCheckout My Training App, New Workouts Daily:https://app.cbumfitness.com/Film and Edit by ...

Are you still eating Subway because it’s “healthy”? Think again!

Don’t eat this garbage

Subway: Last Week Tonight with John Oliver (HBO) John Oliver discusses one of the largest franchises in the U.S., how their business model doesn’t always serve franchisees, and what it all has to do with Ko...

Despite the billions of dollars spent on research, there is still neither a cure nor an effective treatment for Alzheimer’s Disease. This is why prevention through diet and lifestyle is so important. Alzheimer’s disease is primarily a vascular disorder. Lack of adequate blood flow to the brain due to clogging of cerebral arteries may play a pivotal role in the development and progression of Alzheimer’s dementia. Vascular risk factors, such as high cholesterol, not only impact the health of our heart, but may also impact the health of our brain. Therefore, a heart-healthy diet can be considered a brain-healthy diet.

Learn more about the role of diet for Alzheimer’s prevention:
Alzheimer’s topic page at https://bit.ly/3wU0Wtx
"Preventing Alzheimer’s with Lifestyle Changes" at https://bit.ly/3xaWdoN
"Alzheimer’s and Atherosclerosis of the Brain" at https://bit.ly/3HQZUET
"Cholesterol and Alzheimer’s Disease" at https://bit.ly/3ifRzAw

Authenticity is shexy 🥸

Authenticity is about being genuine and true to yourself. It's about accepting yourself and all that comes with you. It requires vulnerability, transparency, integrity, and an “I don't care what people think” mindset. Authenticity has the power to change your life and our collective culture. To create stronger more meaningful relationships with those around us and to help others feel more relaxed, confident, and comfortable in their own skin. Yet, authenticity and state authenticity (being in alignment with one's true self) is hard to achieve for many of us. Why?

Social media has ruined us. You know what I mean. It truly has done a number on our society. Anxiety, depression, and mental illness are at an all-time high. Because apps like Instagram have created a place for individuals to chase validation and the associated dopamine rush you get from all those likes and comments. I can admit, it feels good to receive attention and validation from my peers. But the problem is, that validation dopamine rush impacts our brains just like a drug and we're beyond addicted. We'll go to tremendous lengths to achieve that same social media high - including compromising our authenticity. So, what's the solution?

Be uncompromisingly YOU! Especially for my Millennial and Gen-Z friends who are in their crucial developmental years, it's important to do what brings you joy for the sake of doing it, not for the likes you get from other people seeing you do it. Make a conscious effort to connect with those around you and enjoy the experiences themselves. Find joy in that connection and those experiences, rather than rushing off to post about them for random strangers on the internet. Does being authentic mean you can't post on social media? No, but if you're posting to feel joy from the attention a post gets, then it's time for a digital detox. Don't be afraid to be yourself, or to be vulnerable and honest with the REAL people around you. Because if you learn to be authentically you, you'll discover a whole new level of confidence and joy in life that is truly sexy!

Tired of feeling out of shape!?

Join me at and start your summer shred before it’s too late!

DM me to get your first class for $0 (regular $24) Flipping the 250lb tire optional 🫣



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