Hi! I'm Doug.

I am an NASM Certified Personal Trainer with more than six years of experience coaching seniors, students, athletes, and individuals with health and mobility restrictions.

My #1 priority is to make sure each individual is set up for success. Utilizing over half a decade worth of fitness experience, our bespoke wellness packages will set you on the path to improved health and quality of life.

After years of training clients, it became obvious that what people needed to succeed wasn't complex fitness routines or to-the-calorie meal plans. What they needed most was something to keep them accountable for the basics.

Through an advanced understanding of exercise physiology, the principles of nutrition, and extensive industry knowledge, my expertise can be of use to anyone who's ready to tackle their fitness goals and improve their quality of life.

My favorite part of accountability coaching is meeting new people and finding ways to improve their health. Check out our accountability program to see how we can help you too!

Accountability Coaching

Let's Chat

First things first. We want to know about you. We'll ask about your health history, any goals you have, and any obstacles you've faced previously. That way we can create a personalized plan that will ensure your improvement. We also want to know about you as a person. Coaching is not just a client relationship, its a friendship too.

Getting Started

Once we know your health background it's time to begin making improvements towards your health and fitness. Our first session will be an opportunity to assess your strengths and weaknesses, check for self-limiting obstacles, and recommend fitness, wellness, and nutritional options curated for your success.

Ongoing Discovery

It's likely that you will begin to improve from the very first session, As you progress your needs may change. We'll be there every step of the way to accommodate your requirements and provide solutions to any new issues, pains, or goals. By actively monitoring your progression we can offer the most accurate and beneficial advice

BOOK A FREE 15-MINUTE DISCOVERY CALL

Think this might be for you or just want to know more...?

Contact Us

Got Questions?585-789-1175
Discover Now
We Have Answers
Send an EmailClick here!
Discover Now
We Have Answers

Check Out Our Videos On Youtube

Hey everyone. I'm Doug and I'm a personal trainer out of Rochester, NY. In this video we cover 4 easy to do exercises you can start performing at home today to get stronger and improve your posture 1. Single Arm Row Perform to strengthen muscles in your back, shoulders, arms and core. Grip the dumbbell, squeeze the shoulder blade and biceps, and lift the weight vertically while breathing out until the elbow is fully flexed. Breathe in, Extend the arm fully and repeat. 2. Renegade Row Like a single arm row were going to repeat that same muscle action here while doing a Renegade Row. Except this time the goal will be to keep the hips completely unmoved as the row occurs. Feet should be shoulder width apart. 3. Lat Fly/Reverse Fly Lat flies will require us to stay in the same position, with the dumbbells hanging in front. Like a dumbbell row, kick both elbows back, engaging the lat and focusing on scapular retraction (pulling together inwards). Focus should be on keeping the back straight through the entire set. 4. Deadlift/Back Extension Traditionally, deadlifts focus heavily on glute strengthening, but the lower back can also be strengthened here. This can be a great exercise for people who suffer from chronic low back pain or sensitivity. While performing, be sure to keep the knees in an unlocked position. With a straight, rigid spine, engage the glutes and lower back muscles and steadily lift while exhaling until the spine is upright. Perform 3 to 5 sets of each exercise for 10 to 12 repetitions for a comprehensive routine. As always, DM any specific questions you have. Thanks! www.trainwithdoug.com www.instagram.com/dougke11er www.facebook.com/kellerfit
Four Fundamental Back Exercises for Strength and Posture Improvements
Hey everyone! Today we’re covering 6 dynamic stretches for our lower body. Before trying the stretches in this video you’ll want to consider foam rolling any sensitive muscles you might have. Check out last weeks video for a tutorial on how to do that. Dynamic stretching is a form of stretching that works your muscles through a range of motion with each repetition. It activates your muscles, prepares the whole body for movement and increases blood flow through the body. Because of that, it’s ideal to do before your exercise routine. Each of the exercises you see should be done for at least 20 to 30 seconds in order to increase their effectiveness. Stretches 1) Hip Swings Hip swings are a great way to increase hip mobility. Swing each leg in front of your body without restriction through its full range of motion. Make sure you’re stabilized by a unmovable structure while performing. 2) Hamstring Kicks For this stretch that targets the back of your thighs, stand on one foot and swing your opposite leg through your natural range of motion. Don’t try to force your leg to go higher than it’s able. 3) In-to-Out & 4) Out-to-In The next two go together. We have in to outs and out to ins. These are two great move to open up your hip range of motion while but also waking your feet and lower leg up while balancing. Try to get your knee up as high as possible as you lift over and back. Also, don’t just lift straight up and down. Be sure to step over and back. 5) Knee to Chest A nice movement stretch for the glutes is the knee to chest. Stand tall with your legs straight and arms hanging at your sides. Bring one knee up as high as comfortable. Grasp with both hands and gently pull your knee up a little high, hugging it to your body. 6) Runner’s Lunge Finally, this runners lunge for your hips will stretch AND balance. Keeping your front heel directly under your front knee, extend your leg back. Firmly press your hand down next to your foot and reach straight towards the ceiling with your opposite arm, rotating your chest and shoulders. Make sure to keep your legs and core strong Thank you!
Six Dynamic Lower-Body Stretches in Two Minutes
In this video we'll cover: 1. Foam Rolling 2. Standing Calf Stretch 3. Lunging Calf Stretch 4. Kneeling Calf Stretch
Three Must-Know Stretches for Tight Calves
It doesn't matter where you are or what situation you're in - these three simple tips will make the foundation of your health and fitness. Check out the video and let us know how you're liking the content. Thank you!
Three Essential Fitness Tips for Any Situation
In this video we perform 16 abdominal exercises that will help develop a strong and sculpted torso. Try focusing on 3 or 4 different exercises each day for a week's worth of new workouts. For beginners, perform 3 sets of 12 to 20 repetitions. For the more experienced, do as many as 200 reps combined. Ultimately, choose your own challenge. Exercise List 1. Toe Touches 2. Alternating Toe Touches 3. Floor Wipers 4. Knee to Elbow 5. Side Plank 6. Floor Leg Extensions 7. Reverse Crunch 8. Scissor Kicks 9. Flutter Kicks 10. Body Taps 11. Lower Ab Plank 12. Side Hip Raise 13. Plank Hip Dips 14. Bear Plank 15. Crab Touches 16. Russian Twists
Strengthen, Stabilize, and Sculpt: 16 Abdominal Exercises to Develop Your Stomach and Torso
The Benefits of Core Strength and Four Exercises to Get Started Now
Due to the #coronavirus now is the time to create some effective at-home workouts to keep yourself healthy and fit. Check out these four tips to creating your own workout routine. Stay safe! Tip #1 Keep your workout around 30 minutes. Tip #2 Maintain an elevated heart rate. Tip #3 Perform primarily cardio based exercises. Tip #4 Keep it simple. Exercises 1. Squat Jump 2. Bicycle Crunch 3. Lunge Jump 4. Mountain Climber 5. Squat Thrust 6. Burpee 7. Plank Jack 8. Jumping Jack 9. Skaters (Lateral Bounds)
At Home Workout Tips
How do we get the biggest output from the smallest input? How do we maximize efficiency, minimize energy loss, and find the most logical way to amplify our efforts? In weightlifting we call them compound movements. 1. Squat 2. Deadlift 3. Chest Press 4. Military/Overhead Press These exercises will give you UNMATCHED ROI for your time and effort. CAUTION: Compound movements require perfect technique and form. If you have never performed any of the exercises in this video or have not exercised in the past 3 months please send a message BEFORE attempting. Furthermore, you should consult your physician before starting any type of workout program. Instagram: @dougke11er
Getting the Highest ROI from Your Workout - Compound Movements
Hi guys! Check out this video for 11 exercises you can do with a kettlebell to increase total body strength and tone your muscles. Instructions for each exercise can be found on our facebook page here https://www.facebook.com/kellerfit * Perform 2-3 sets of 10-12 reps with 30 to 60 seconds rest between sets and exercises. * Take additional rest as needed. * 1. Straight Leg Deadlift 2. Alternating Lunges 3. Upright Row 4. Squat to Curl 5. Single Arm Shoulder Press 6. Two Handed Tricep Extension 7. Single Arm Row 8. Kettlebell Cleans 9. Squat 10. Around the World – 15 reps, 2 sets 11. Kettlebell Swings – 20 reps * Thanks for watching and please message us any questions you have! * Hope you enjoy!
11 Exercise Kettlebell Workout for Beginners
Load More... Subscribe