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Lifestyle

Scott Keppel’s 10 Tips to Get & Keep you Fit!

July 8, 2022 kep57

Stand up for yourself! Standing not only will burn calories than sitting, approximately 25% more will also help relieve pressure off...

Testimonials

Jared Roloff

November 1, 2020 kep57

I was looking for someone to help guide me with general fitness as wellas get me in shape for an annual...

Testimonials

Kendra Roloff

November 1, 2020 kep57

Working with Scott has been nothing short of life changing. Competing ina figure competition has been on my bucket list for 5 years....

Nutrition

Overcoming Food Obstacles

August 20, 2020 kep57

Do you find yourself struggling to stay on track with your nutrition? Do you feel you have good intentions, but poor...

Lifestyle

Rise Above the Line! How To Feel Your Best

August 20, 2020 kep57

Nowadays it seems more and more people are dealing with anxiety, depression, anger, stress, hopelessness and the list goes on. The world...

Fitness Workout

What’s Your Sign?

March 16, 2020 kep57

So, what’s your sign? No, I’m not trying to pick you up using this cheesy line. I am asking you what your Zodiac...

Nutrition

2020 – New Year. New Decade. New Diet?

January 21, 2020 kep57

Well here we are, it’s 2020! If you’re one of the 70%+ Americans that are looking to either lose weight, eat...

Fitness Workout

Working Out. What’s the Best One?

January 21, 2020 kep57

Now that the new year is upon us, you may be one the 70%+ that is wanting to exercise more. If...

Lifestyle

Healthy Habits. How to Create and Keep Them.

January 21, 2020 kep57

“I don’t understand why you don’t workout.”, “Why is it so hard for you to not eat sweets?”, “Can’t you just...

Lifestyle

Time for Change

October 24, 2019 kep57

So you want to make some changes? Or at least that’s what you’re telling yourself. How do you know if you’re...

Fitness Workout

Inflammation. How to get it Under Control.

October 21, 2019 kep57

There’s no way to get around it – inflammation is a necessity. You may be thinking, “Wait, I thought inflammation was...

Fitness Workout

Stop The Quick Fixes! Love Yourself and Kick the Scale to the Curb!

October 21, 2019 kep57

How many of you have ever tried to lose weight? Studies show about ½ of us Americans will try to, have...

Fitness Workout

No Pain. No Gain. Not Really!

October 21, 2019 kep57

How many of you have either heard, said and/or live by the phrase: “No Pain. No Gain.” I’m here to make...

Health Information

Stop The Quick Fixes! Love Yourself and Kick the Scale to the Curb!

August 30, 2019 kep57

How many of you have ever tried to lose weight? Studies show about ½ of us Americans will try to, have...

Health Information

No Pain. No Gain. Not Really!

August 25, 2019 kep57

How many of you have either heard, said and/or live by the phrase: “No Pain. No Gain.” I’m here to make...

Health Information

Inflammation. How to get it Under Control.

August 21, 2019 kep57

There’s no way to get around it – inflammation is a necessity. You may be thinking, “Wait, I thought inflammation was...

Health Information

Sweets… aren’t so sweet!

August 15, 2019 kep57

Do you “love” desserts? Soda? Cookies, cakes, ice cream, sugary drinks? If you are one of the millions of Americans that...

Health Information

Making Macro’s Easier: Give Yourself a Hand

August 8, 2019 kep57

By: Gianni Del Franco; CSCS, XPS, USAW S1, Pn1 How many times have you had a goal to lose weight? How...

Health Information

Time for a change?

August 4, 2019 kep57

So you want to make some changes? Or at least that’s what you’re telling yourself. How do you know if you’re...

Health Information

High Cholesterol? Here’s What You Need to Know!

May 15, 2019 Scott Keppel

High Cholesterol raises the risk of heart disease and stroke. Statistics show over 102 million American adults (over 20 years in...

Health Information

Start Your Day off with Lemon and H20.

April 25, 2019 Scott Keppel

Start Your Day off with Lemon and H20. What’s the 1st thing you do after waking? Do you hit the snooze...

Health Information

Summer’s Coming, so Stay Healthy!

April 18, 2019 Scott Keppel

Summer’s Coming, so Stay Healthy! Summer’s almost here and who has time to be sick? I don’t know about you, but...

Events

BKD’S Boot Camp

March 28, 2019 kep57

Get ready to get fit with Scott’s Training Systems Boot Camp at BKD’S! This fat burning, heart pumping, functionally fun workout...

Trainer

Reed Barnes

March 28, 2019 kep57

SPECIALIZATIONS: Youth strength and conditioning, sport specific training, general fitness, weight loss, group fitness. PHYSICAL LOCATION: Chandler CONTACT INFO: Phone: (916)...

Trainer

Serena Settlemier

March 28, 2019 kep57

SPECIALIZATIONS: Weight loss Specialist, Post Baby Weight Loss, Sport Specific Training, Small and Large group fitness, and Boot camps. Serena’s passion...

Health Information

Get a Hand on It!

March 21, 2019 kep57

Whether you want to lose weight, lose body fat, gain weight or maintain, it’s important you know your current food intake...

Health Information

Get Over It!

March 12, 2019 kep57

Having a “Bad” Day? Maybe, this isn’t your “Best” week, month, and year. No Matter what “down” time you’re having, YOU...

Health Information

Are You Full of It?

March 3, 2019 kep57

Let’s talk about something we all do. That’s right. Let’s talk about poop! While this is not necessarily a “fun” topic,...

Events

Workout for a Cause – The Commit Campaign

February 27, 2019 kep57

Join us March 16th at 10AM for a great fundraiser to help raise awareness about mental health while working on our physical...

Health Information

Wait! Does Weight Really Matter?

February 25, 2019 kep57

As a fitness professional, I can’t tell you how many people I’ve heard say “I want to lose weight”. Year after...

Events

Commit to Clean Eating. Commit to You!

February 24, 2019 kep57

7 DAY CHALLENGE TO MAKE YOUR HEALTH A PRIORITY AND NUTRITION A NEW WAY OF LIFE.TAKE CARE OF YOUR BODY AND...

Events

A Special STS Workout for GiGi’s Playhouse

February 23, 2019 kep57

MARCH 8TH – Join STS and Alex Keppel for a fun workout that will help raise awareness for people with down...

Health Information

Carbs-to Eat or not to Eat? That’s the Question!

February 19, 2019 kep57

Carbohydrates have been a hot topic when it comes to nutrition for quite some time. From Atkins to Keto to carb...

Health Information

Metabolism. What is it and how can you speed it up?

February 15, 2019 kep57

By now, you’ve probably heard a number of people talk about their metabolism and how it’s either slow (because they feel...

Health Information

It’s Not Just About You!

January 23, 2019 kep57

I know. I know. We’re already more than a few weeks into the new year and so many of you set...

Health Information

Change Your Life and Change Your Blood Pressure Medications

January 23, 2019 kep57

In a study done at the American Heart Association’s Joint Hypertension researches found men and women with high blood pressure reduced...

Health Information

Fit Moms can be the Best Moms!

December 31, 2018 kep57

Researchers at Harvard University T.H. Chan School of Public Health found that children are 75% less likely to develop obesity when...

Health Information

Taking Time Off. How it can Hurt Your Progress

December 21, 2018 kep57

So, you’re thinking, “why start exercising now?” Or maybe you’ve been exercising, but with all the events, meetings, etc.. You feel...

Health Information

Stop Stressing – The Holiday Edition!

December 11, 2018 kep57

The holiday season is in full swing. No matter what religion you may be (or maybe you don’t have one), statistics...

Health Information

How To Stay Healthy Over The Holidays

December 11, 2018 kep57

With Thanksgiving now behind us and more holidays in the recent future, it is time to do some reflecting and planning!...

Health Information

Is Breakfast Really the Most Important Meal of the Day?

November 7, 2018 kep57

You’ve most likely heard “Don’t skip breakfast, it’s the most important meal of the day” or maybe you’ve heard “breakfast breaks...

Health Information

Halloween Treats Can Be Scary!

October 30, 2018 kep57

The holiday season is upon us and with that comes sugar, alcohol, and parties, oh my! I hope that after reading...

Health Information

STRONGER: POST BREAST CANCER EXERCISE

October 25, 2018 kep57

While we’ve all heard that exercise is an important element of breast cancer prevention, it is also beneficial during and after...

Health Information

Hot Topic: Gluten

October 22, 2018 kep57

It seems to be a recent hot topic! A number of restaurants and even store bought food advertise gluten free options...

Health Information

Protein: Here’s All You Need To Know!

October 22, 2018 kep57

Many of us have heard to cut carbs to lose weight. Several of us have heard, it’s not carbs; it’s fats...

Health Information

Low Carb Diets. Are They Safe?

October 21, 2018 kep57

“Carbs are bad”, “I don’t eat carbs”, “Carbs will make you fat”! Have you ever said or heard one of these...

Health Information

How Bad is Extended Time Off from Exercise?

October 8, 2018 kep57

I get it. You’re tired. Maybe you’re physically tired. Maybe you’re mentally tired. You may be “over” the fact the scale...

Trainer

Bethany Christiansen

October 5, 2018 kep57

Bethany Christiansen My goal is to help empower you to become the strongest, best, and most confident version of yourself. As...

Health Information

Hey, Sugar!

September 21, 2018 kep57

Hey Sugar! No, I’m not calling you sugar… I’m talking about the “sweet crystalline substance obtained from various plants, especially sugar...

Health Information

Why You Should Switch It UP!

September 21, 2018 kep57

You’re a routine person; many of us are! You have your gym, studio, type of cardio, stretching, and routine down and...

Health Information

Women, Do You Want to Live Longer? Start Exercising!

September 11, 2018 kep57

We have all heard (at least once) that exercise is important and we should find the time do get it in....

Health Information

Lead and They will Follow

August 28, 2018 kep57

Those of you who have either a family or a significant other may be looking to change your “unhealthy” ways, but...

Health Information

Which Diet is the Best?

August 20, 2018 kep57

So you’re ready to dial in your nutrition and start losing body fat, gaining muscle, feel better, look better, be stronger,...

Health Information

Does it Matter When I Eat?

August 20, 2018 kep57

For many of us, we’re running around day-to-day trying to keep our head above water. Unfortunately, our eating can fall by...

Health Information

Back to School. Back to Work!

August 13, 2018 kep57

Summer is over. Well, for some of us, anyway. Vacations and late nights are being replaced with school bags and schedules!...

Health Information

Artificial Sweeteners? The Good? The Bad. The Truth.

August 8, 2018 kep57

Artificial Sweeteners have been around for decades and often touted as a “healthy” substitute for sugar. Most individuals choose a non-caloric...

Health Information

Osteoporosis Prevention

July 29, 2018 kep57

Are you a female? Have you gone through menopause? Are you going through menopause? If you answered “yes” to any of...

Health Information

Strengthen your Brain!

July 21, 2018 kep57

Often times when people think of getting fit, they think about dropping body fat, weight loss and getting physically stronger. Unfortunately,...

Health Information

The Beach Body, Part 2: Upper Body

July 16, 2018 kep57

Ok, so you have the lower half dialed in or you are working on it! Also, you may have skipped it all together since it...

Health Information

The Beach Body Series, Part 1, The Lower 1/2!

July 16, 2018 kep57

Well it’s official. Summer is here in AZ and it’s HOT! If you’re like most of us, you are either getting out of town and...

Health Information

Is HIIT a Hit?

June 24, 2018 kep57

Are you new to working out and not sure what kind of cardio is best for you? Is long duration steady cardio, HIIT(High...

Health Information

Does Your Fitness Level Impact Your Trainer’s Perception?

June 24, 2018 kep57

You’ve decided you want to hire a trainer, but you’re not sure how to find the “right” one. You may be...

Special Population

Golf Specific Training

June 11, 2018 kep57

Golf Fitness: What is it? Golf fitness isn’t about looking like a bodybuilder or the best player on Tour. It’s about...

Health Information

DIET -the other 4-letter word!

June 7, 2018 kep57

Summer Is Here! You are getting ready to hit the beach, go to the pool, travel outdoors, wear a swimsuit, and...

Health Information

Why Not To Skip Leg Day!

June 1, 2018 kep57

How many of you love leg day? (Can you hear the crickets?!) Having been a fitness and nutrition coach for almost 2 decades, I can...

Health Information

I want to get fit! But, where should I join?

May 29, 2018 kep57

So you’re ready to start your fitness journey, or maybe you’re coming back. Either way, that’s great to hear! You may now be asking...

Health Information

What is Excess Post-Exercise Oxygen Consumption?

May 21, 2018 kep57

If you haven’t heard of Excess Post-Exercise Oxygen Consumption (EPOC) or you have but you’re not really sure why it’s important this is...

Health Information

Pack Your Bags – With Your Gym Shoes!

May 13, 2018 kep57

Recently I had the honor to be on Channel AZ 3TV with Miss Arizona USA Nicole Smith. We covered staying on...

Health Information

School Lunches: The Good, the Bad and the Lunch Lady!

April 29, 2018 kep57

Picture this… you have school-age kids, you work a lot, then there are ALL the social activities and events you must...

Health Information

Who stole the cookie from the cookie jar?

April 27, 2018 kep57

Who stole the cookie from the cookie jar? You stole the cookie from the cookie jar. Who, me? Yes, you! Couldn’t...

Health Information

Are Your Workouts Making You Dysfunctional?

April 16, 2018 kep57

If you are someone that has been working out for at least the past 6 months, you have probably heard the phrase “functional...

Health Information

Help! My Child is Addicted to Electronics!

April 8, 2018 kep57

Are you a parent of a child between the ages of 8-13? If so, this is for you! Really this is...

Health Information

Avoid Overtraining while Meeting your Fitness Resolutions

April 8, 2018 kep57

How did we get to April already!? Did you look at the calendar and realize you are 3 months into the...

Health Information

Why exercise is important while focusing on your career

April 8, 2018 kep57

Most entrepreneurs and top executives live a life of work and career above all else. For some it’s the money, other...

Health Information

Why Everyone Should Weight Train

March 24, 2018 kep57

There are a number of ways to exercise and deciding which ones are best for you can be a daunting task. ...

Health Information

How to Decrease Your Risk of Diabetes

March 24, 2018 kep57

Over 1 million Americans are diagnosed with diabetes each year. It is the 7th leading cause of deaths. These facts are...

Health Information

Why Should I hire a fitness coach?

March 24, 2018 kep57

Why Should I hire a fitness coach? So, your fitness routine isn’t producing the results you want. You’ve been working...

Health Information

Cut Carbs? or Cut Fats?

March 24, 2018 kep57

Cut Carbs? Cut Fats? Does it Matter? Which One Will Help You Lose the Most Weight? The meal plans are endless....

Health Information

3 Facts About Lifting Weights and Getting Big

March 24, 2018 kep57

I don’t want to get too big! Have you ever said this? Have you ever heard someone (more often than...

Health Information

The Lifeblood of Longevity

February 22, 2018 kep57

If you are a fitness professional and want to learn more about the fundamentals of client attraction and conversion, check out...

Health Information

It’s a New year and this is My Year!

January 21, 2018 kep57

Here we go. It’s a New year and this is my year! I know I said that last year and/or several...

Events

Busting Butts to Save Breasts Race October 28th, 2018

August 15, 2017 kep57

Watching my wife Melissa battle breast cancer not once, but twice, made my decision to bring awareness to this disease one...

Health Information

Alcohol and its Affects on the Body

April 3, 2017 kep57

I have been asked a number of times over the years, “How does alcohol affect my gains?”. As a fitness professional...

Trainer

Nolan Hyland – NASM CPT, CES, FNS

March 27, 2017 kep57

SPECIALIZATIONS: Overall wellness, weight loss, injury recovery, sport specific: mixed martial arts, football, rugby, wrestling, track and field, and basketball (among...

Trainer

Scott Keppel

March 27, 2017 kep57

SPECIALIZATIONS: Bodybuilding, figure, fitness, bikini, model, pageant preparation, pre/post natal, weight loss, general fitness, post breast cancer recovery, youth training and...

Trainer

Wes Titcomb

March 27, 2017 kep57

SPECIALIZATIONS: TPI Golf Performance Trainer, Sport Specific, Youth Fitness, PowerPlate, Postural and Flexibility Enhancement YEARS EXPERIENCE: 17+ Years LOCATIONS: Chandler CONTACT...

Trainer

Alfred Williams

March 27, 2017 kep57

SPECIALIZATIONS: General Fitness, Strength Training for the Elderly, Sports Specific Training, Weight loss, Small Groups, and Boot Camps YEARS EXPERIENCE: 12+...

Health Information

17 tips to Make 2017 Your Fittest Year!

January 2, 2017 Scott Keppel

My name is Scott Keppel. I am the proud owner of Scott’s Training Systems (STS). We are a world class team...

Health Information

Tips to Reduce Waste and Save Money this Holiday Season

December 1, 2016 Scott Keppel

Happy Holidays! With the holiday season in full effect many of us are trying to find a way to stay within...

Health Information

Sleep’s Effect on Weight Loss

September 5, 2016 Scott Keppel

Are you trying to lose weight? Lean out? Do you find your weight is increasing even though your caloric intake is...

Exercises

Wide to Narrow Squat Jumps

June 9, 2016 Scott Keppel

Wide to narrow squat jumps as you jump out spreading feet wider than shoulder width land in a squatting position hold...

Exercises

Heel to Ceiling Leg Raise

June 9, 2016 Scott Keppel

Starting on all 4’s with a neutral spine bend one leg so that heel the bottom of the foot is pointing...

Exercises

Russian Lunges

June 9, 2016 Scott Keppel

Starting in a lunge position with right foot forward (or left) and left back (or right). Bend knees (being mindful the...

Exercises

Split Squats

June 9, 2016 Scott Keppel

Starting in a lunge position with right foot forward (or left) and left back (or right) and core tight using either...

Exercises

Curtsy Lunges to Side Leg Raises

June 9, 2016 Scott Keppel

Start with feet shoulder width apart then step back and across keeping knees in line with toes feeling a stretch in...

Exercises

Crunches with legs bent 90 degrees

June 9, 2016 Scott Keppel

Exercises

Plank Variations

June 9, 2016 Scott Keppel

Vary your planks based on your fitness level and core strength. Vary from traditional planks on elbows with core engaged and...

Exercises

Push up to Plank Position

June 9, 2016 Scott Keppel

Start in a push up positon then lower one elbow to the ground then the other repeating 10 leading with your...

Exercises

Side Plank and Reach Under

June 9, 2016 Scott Keppel

On your elbow for a side plank with obliques engaged and hips up, exhale and reach top arm up then reach...

Exercises

Bicycle Kicks

June 9, 2016 Scott Keppel

Exercises

Crunch and Twist

June 9, 2016 Scott Keppel

Lay on back with leg crossed crunch and twist

Exercises

Feet in Air Crunches

June 9, 2016 Scott Keppel

Have legs as straight as you can with core tight and back flat crunch up.

Exercises

Wipers

June 9, 2016 Scott Keppel

Laying on back with feet together start with them straight up then exhale and lower to one side return to middle...

Exercises

Knee to Chest

June 9, 2016 Scott Keppel

In push up position pull knee into chest and rotate in.

Exercises

Push up Position Hop Side to Side

June 9, 2016 Scott Keppel

In push up position with a hop side to side, keep core engaged and hop feet as high and as far...

Exercises

Supermans

June 9, 2016 Scott Keppel

Laying on stomach with arms extended overhead and legs straight back breath in and raise both arms and both legs up...

Exercises

Dragon Flags

June 9, 2016 Scott Keppel

Laying on your back preferably on a bench with arms over had holding the bench start with hips off the bench...

Exercises

Four 4 Corners

June 9, 2016 Scott Keppel

In pushup position with a tight core and flat back raise one arm then put it down and raise the other...

Exercises

Star Abs

June 9, 2016 Scott Keppel

Laying on back with arms extended wide over head and legs extended wide crunch up and take your opposite hand to...

Exercises

Rolling Abs

June 9, 2016 Scott Keppel

Laying on your back with core tight use roll yourself up to a sitting position with legs extended, but if able...

Exercises

Cat Cow

June 9, 2016 Scott Keppel

Starting on all 4’s. Keeping your abs tight, take your gaze up while lower your stomach then lower gaze and raise...

Exercises

Bird Dogs

June 9, 2016 Scott Keppel

Starting off on all 4’s extend bring opposite elbow and opposite knee together then exhale and extend arm straight forward and...

Exercises

Crunches and Twist on Ball

June 9, 2016 Scott Keppel

Have the ball placed in the small of your back. With your core tight crunch and twist to either side, you...

Exercises

Ball Pikes

June 9, 2016 Scott Keppel

In a push up position with feet on ball (if feet on ball is too difficult put your shins on it). ...

Exercises

7 Days of 10-20 Minute Burst Workouts

May 10, 2016 Scott Keppel

Day 1 **Preferably use a mini band, if you are able and want to go even more intense use a mini...

Exercises

Shin huggers

May 10, 2016 Scott Keppel

Lay on your back with your arms and legs extended. While exhaling sit up all the way wrapping your arms around...

Exercises

Pelvic Raises

May 6, 2016 Scott Keppel

Laying on your back using a ball if you have or the floor drive your hips up while keeping your knees...

Exercises

Deadlifts (Conventional)

May 6, 2016 Scott Keppel

Conventional dead lifts can be done with a bar, db’s or kettlebells. Think of picking up something heavy with this movement. ...

Exercises

Step ups and raise Back Leg

May 6, 2016 Scott Keppel

Step ups and raise back leg up-drive through foot that is on the step/bench pushing through your heel and glute. As...

Exercises

Glute Bridge “Thrusts”

May 6, 2016 Scott Keppel

Laying perpendicular to the bench with head and shoulders on bench and hips suspended, lower hips and then squeeze up through...

Exercises

Walking Lunges and Raise Back Leg

May 6, 2016 Scott Keppel

Keeping knees in line with toes and being mindful your knees do not come over your toes step forward and extend...

Exercises

Cable Adduction

May 6, 2016 Scott Keppel

Place inside foot in cable handle or if you have a strap to go around your ankle with body upright and...

Exercises

Squat Jumps (Tabata style)

May 5, 2016 Scott Keppel

Squat down keeping knees and toes in line with hips back and chest up. Once you reach parallel (or as low...

Exercises

Kettlebell Swings (Tabata style)

May 5, 2016 Scott Keppel

Kettlebell swings (Tabata style) 8 x 20 sec on 10 sec off (only come up to parallel and keep glutes and...

Exercises

Straight Leg Hydrants with Straight Leg Hip Rotation

May 5, 2016 Scott Keppel

Straight leg hydrants-start off on all 4’s (you may need to use a bench for full range of motion) have one...

Exercises

Mini Bands

May 5, 2016 Scott Keppel

Place one mini band above the knees and one above the ankles. Small steps side ways x 20 each way, then...

Health Information

‘Mind boggling’: Study shows less than 3% of Americans have ‘healthy lifestyle’

March 30, 2016 Scott Keppel

Are you failing? Are you one of the 97% of our population that is failing to live a healthy lifestyle? Often...

Health Information

How to Decrease Your Risk of Diabetes

February 7, 2016 Scott Keppel

Each extra hour of daily sedentary time (for example spent sitting at a computer) is associated with a 22% increased risk...

Exercises

Core Trio

December 1, 2015 Scott Keppel

...

Health Information

Carrot Apple Peanut Butter Protein Shake

November 25, 2015 Scott Keppel

HIS 3/4 cup frozen steamed carrots 3/4 cup frozen apple slices 2 tbs peanut butter 1.5 scoops quality vanilla protein powder...

Exercises

Ab Roll Outs

November 24, 2015 Scott Keppel

...

Exercises

Core Froggers

November 16, 2015 Scott Keppel

...

Health Information

Crazy for Cacao

November 12, 2015 Scott Keppel

If you’re craving a little texture in your protein shakes, try adding a tablespoon of cacao nibs! They’re less sugary than...

Exercises

Butt Crampers

November 10, 2015 Scott Keppel

...

Health Information

Simple Strawberry Protein Shake

November 4, 2015 Scott Keppel

Did you have a wonderful Halloween? Are you feeling a little extra soft today? Oh well. As luck would have it, this...

Exercises

Step Up Drive Throughs

November 2, 2015 Scott Keppel

...

Exercises

Band Rear Delts

October 30, 2015 Scott Keppel

...

Health Information

#whattoeatwednesday – Butternut Squash

October 28, 2015 Scott Keppel

Pumpkins are getting all the attention right now, but let’s shine a spotlight on another fall favorite – butternut squash! Butternut...

Exercises

Bird Dogs

October 26, 2015 Scott Keppel

...

Exercises

Thread the Needles

October 26, 2015 Scott Keppel

...

Health Information

10 AMAZING ADD-INS TO YOUR PROTEIN SHAKES

October 21, 2015 Scott Keppel

Below are 10 Amazing Add-Ins to that will boost your shake’s taste, texture, and nutrition content! Tips by @moanoutloudproteinshakes 1. Avocado...

Health Information

Breast Cancer Recovery Exercise Program

October 15, 2015 Scott Keppel

[iframe id=”https://www.youtube.com/embed/Rju9xbRxuPQ” mode=”normal”] When my wife Melissa was diagnosed with breast cancer back in July 2011, life as we knew it...

Health Information

#whattoeatwednesday: Rasins

October 14, 2015 Scott Keppel

Today’s #whattoeatwednesday is all about raisins! I am loving raisins in my protein shakes for some lovely added texture. Think chocolate...

Exercises

Post Breast Cancer Recovery Tip – TI’s

October 12, 2015 Scott Keppel

...

Health Information

The Power of Pumpkin: Pumpkin Cheesecake Protein Shake Recipe

October 7, 2015 Scott Keppel

With pumpkin season officially in full swing, even the most fitness conscious folks can enjoy this seasonal sweet in a way...

Exercises

Squats “Good Old Fashion”

October 5, 2015 Scott Keppel

...

Exercises

TRX Bulgarians

September 29, 2015 Scott Keppel

...

Health Information

#whattoeatwednesday: Raspberry Protein Shake

September 23, 2015 Scott Keppel

For a tangy and terrific protein shake, try using plain raspberries as your fruit! Raspberries are strong in antioxidants, anti-inflammatory, cancer...

Exercises

Pageant Training Exercise

September 22, 2015 Scott Keppel

...

Health Information

#whattoeatwednesday: Indulge

September 16, 2015 Scott Keppel

Today’s #whattoeatwednesday is all about indulgence! It is possible to indulge with whole food that won’t trigger future cravings and leaves...

Health Information

Jessica Bartol – Testimonial

September 15, 2015 Scott Keppel

“I really appreciate everything Scott and Nolan have done for me. Scott has completely changed my way of thinking about nutrition...

Health Information

Arizona Fallen Fire Fighters & Emergency Paramedics Memorial

September 15, 2015 Scott Keppel

...

Pageant

After the Crown – Alexa Rogers, Miss Arizona 2014

September 11, 2015 Scott Keppel

Q: When did you compete? A: 2014 Q: What was your official Title Holder Name? A: Miss Arizona 2014 Q: What...

Pageant

After the Crown – Stacey Kole, Executive Director Miss Arizona/Miss Arizona’s Outstanding Teen (Miss America Pageant)

September 11, 2015 Scott Keppel

“As a state pageant director and former titleholder, I know the incredible link between physical and mental training. Setting goals, disciplining...

Pageant

After the Crown – Piper Stoeckel, Miss Arizona America 2012

September 11, 2015 Scott Keppel

Q: When did you compete? A: I competed in 2012. Q: What was your official Title Holder Name? A: Miss...

Pageant

After the Crown – Savannah Wix, Miss Arizona Teen 2014

September 10, 2015 Scott Keppel

Q: When did you compete? A: I competed in both the Miss Arizona Teen USA 2013 & 2014 pageants, winning...

Pageant

After the Crown – Kirin Christianson, Mrs. Arizona America, 2012

September 9, 2015 Scott Keppel

Q: When did you compete? A: 3 years ago at Mrs America. Q: What was your official Title Holder Name?...

Pageant

After the Crown – Brooke Skabelund Miss Utah Teen USA 2015

September 8, 2015 Scott Keppel

Q: When did you compete? A: I competed in December for this year 2015 and competed at Miss Teen USA in...

Pageant

After the Crown – Jennifer Smestad, Miss Arizona 2013

September 4, 2015 Scott Keppel

Q: When did you compete? A: I competed for Miss America 2014 in September 2013. Q: What was your official Title...

Health Information

Wrap Replacement Ideas

September 2, 2015 Scott Keppel

If you’re looking to omit extra carbs, calories, and gluten from tortillas, bread, and wraps, look no further than these fabulous,...

Exercises

TRX Pistol Squats

August 31, 2015 Scott Keppel

...

Health Information

All About Spice

August 26, 2015 Scott Keppel

Today’s #whattoeatwednesday is all about…spice! Spices are a simple way to add variety, zing, heat, or sweet to your food without...

Exercises

Mini Bands Traditional Warm Up

August 24, 2015 Scott Keppel

...

Health Information

#whattoeatwednesday: The Power of Protein

August 19, 2015 Scott Keppel

Are you trying to lose weight, build muscle, stave off cravings, prevent mood swings, and maybe even a child’s (or spouse’s)...

Exercises

Butt Butterflies

August 18, 2015 Scott Keppel

...

Health Information

Back to School Healthy Snacks

August 13, 2015 Scott Keppel

The kids are back in school which means a lot of parents are looking to get back into a healthy routine....

Health Information

#whattoeatwednesday: Organics

August 12, 2015 Scott Keppel

If you wonder whether you ought to be springing for organics, we heartily say, whenever possible, YES! After all, organic food:...

Exercises

Stomach Glute Flutter Kicks

August 10, 2015 Scott Keppel

...

Health Information

Dinner for Breakfast

August 6, 2015 Scott Keppel

Are you sick of eggs, oatmeal, and protein shakes for your morning meal? If so, try having dinner for breakfast!

Health Information

Transformation Tuesday: Richard’s Weightloss Story

August 4, 2015 Scott Keppel

Richard is a client of mine who has had incredible drive and dedication from the moment he started training with me....

Exercises

Kettlebell Swings

August 4, 2015 Scott Keppel

...

Health Information

The Benefits of Apple Cider Vinegar

July 29, 2015 Scott Keppel

Apple Cider Vinegar (ACV) is a terrific ingredient to add to your healthy lifestyle. After all, ACV: • Has antibacterial properties that...

Exercises

Kettlebell Goblet Squats with Curtsey Lunges

July 27, 2015 Scott Keppel

...

Exercises

Slide Board Side Lunges

July 27, 2015 Scott Keppel

...

Health Information

Life is Much Sweeter With Stevia

July 22, 2015 Scott Keppel

It’s #whattoeatwednesday by @moanoutloudproteinshakes! If you find yourself craving something sweet, try using stevia instead of sugar or artificial sweeteners to...

Nutrition

Sweet Potato Pie Protein Shake

July 15, 2015 Scott Keppel

Did you know that sweet potatoes are delicious and nutritious ingredients in protein shakes? Try this popular Sweet Potato Pie protein...

Health Information

Lululemon Ambassador

July 14, 2015 Scott Keppel

[iframe id=”https://www.youtube.com/embed/n0F5C-UBaVA” align=”center” mode=”normal” autoplay=”no”] I have had the opportunity to be a Lululemon Ambassador at the Chandler, Arizona store for...

Exercises

Slide Board Reverse Lunges

July 13, 2015 Scott Keppel

...

Health Information

3 Post Workout Snacks

July 8, 2015 Scott Keppel

When you get done exercising fueling your body with the right fluids and foods are important. I have 3 great post...

Exercises

Glute Thrusts with Smith Machine

July 1, 2015 Scott Keppel

...

Exercises

Smith Donkey Kicks

July 1, 2015 Scott Keppel

...

Health Information

Fourth of July – Quick and Healthy Dishes

July 1, 2015 Scott Keppel

The Fourth of July is a time to celebrate America’s Independence Day with family and friends. Some people go out of...

Testimonials

Stephanie Wade – Testimonial

June 30, 2015 Scott Keppel

“I had spent a lifetime of being ‘the last kid picked in gym class’ when I was introduced to Scott. I...

Health Information

Scott’s Favorite Dinner

June 24, 2015 Scott Keppel

People assume I eat clean all the time. They think my favorite thing to eat is salad with some chicken, but...

Health Information

The new Scott Keppel website offers a variety of health, fitness resources

June 20, 2015 Scott Keppel

Chandler, Ariz. – Fitness coach Scott Keppel is branching out to a larger audience with his new website http://www.scottkeppel.com. Keppel, who...

Exercises

Smith Leg Presses

June 18, 2015 Scott Keppel

...

Health Information

Breakfast for Dinner on a Time Crunch

June 18, 2015 Scott Keppel

The Keppel family is always on the move during the week. While things can get hectic, we still make sure to...

Testimonials

Kate Accomando – Testimonial

June 17, 2015 Scott Keppel

I was referred to Scott Keppel in January 2010 when I decided to change my lifestyle. This picture on the left...

Health Information

4 “Foods” to Avoid

June 3, 2015 Scott Keppel

Are you looking to swap out unhealthy foods for healthier ones? I have a few tips on what top four foods...

Testimonials

Jennifer Smestad – Testimonial

June 3, 2015 Scott Keppel

“When I won Miss Arizona 2013, Scott helped me get ready for the big, nationally televised Miss America pageant. He personalized...

Testimonials

Andrea Barkley – Testimonial

June 3, 2015 Scott Keppel

“As a personal trainer and nutrition coach myself, I chose Scott to help me accomplish my goals of taking my physique...

Testimonials

Ashleigh Graham – Testimonial

June 3, 2015 Scott Keppel

“There are no before and after pictures that can describe the transformation that Scott has facilitated for me. Outside I come...

Testimonials

Bre Drobac – Testimonial

June 3, 2015 Scott Keppel

“I have been a client of Scott’s since 2010 where he trained me for my first figure competition (post 2 babies). It...

Testimonials

Rosemarie Burgos Zimbelman – Testimonial

June 3, 2015 Scott Keppel

“For the last year of my life working out with Scott has taught me a different approach to fitness. Rather than...

Exercises

KB Side Chopper

June 2, 2015 Scott Keppel

Exercises

Hammer Curl

June 2, 2015 Scott Keppel

Exercises

Pike TRX

June 2, 2015 Scott Keppel

Exercises

TRX-Froggers

June 2, 2015 Scott Keppel

Exercises

TRX-spread feet

June 2, 2015 Scott Keppel

Exercises

TRX-Stir Pots

June 2, 2015 Scott Keppel

Exercises

Plank Position with Stability and Pull Knee In

June 2, 2015 Scott Keppel

Exercises

Pelvic Raises

June 2, 2015 Scott Keppel

Exercises

Hip Raises (Alternating)

June 2, 2015 Scott Keppel

Exercises

Push Up to Plank

June 2, 2015 Scott Keppel

Exercises

In Push Up Position Pull Knee to Opposite Tricep

June 2, 2015 Scott Keppel

Exercises

In Push Up Position Pull Knee Outside of Tricep

June 2, 2015 Scott Keppel

Exercises

In Push Up Position 1 Arm Rear Delts

June 2, 2015 Scott Keppel

Exercises

In Push Up Position 1 Arm Rows

June 2, 2015 Scott Keppel

Exercises

Hang Clean to Press

June 2, 2015 Scott Keppel

Exercises

Snatches (db’s)

June 2, 2015 Scott Keppel

Exercises

1 Arm Clean to Press

June 2, 2015 Scott Keppel

Exercises

Alternate Grip Pull Ups

June 2, 2015 Scott Keppel

Exercises

Arnold Presses

June 2, 2015 Scott Keppel

Exercises

“Y” Presses

June 2, 2015 Scott Keppel

Exercises

Kettle Bell Swings

June 2, 2015 Scott Keppel

Exercises

Swings to Front Squats and Press

June 2, 2015 Scott Keppel

Exercises

Stiff Leg Deads

June 2, 2015 Scott Keppel

Exercises

Deads Lifts (Conventional)

June 2, 2015 Scott Keppel

Exercises

Front Squats

June 2, 2015 Scott Keppel

Exercises

Side Lunges with DB Rows

June 2, 2015 Scott Keppel

Exercises

Glute Thrusts

June 2, 2015 Scott Keppel

Exercises

Squat to 1 Leg 1 Arm Curl to Press

June 2, 2015 Scott Keppel

Exercises

1 leg RDL to Side DB Raise (hold 1 db)

June 2, 2015 Scott Keppel

Exercises

1 leg RDL (hold 2 db’s)

June 2, 2015 Scott Keppel

Exercises

Reverse Lunge with Curl to Press

June 2, 2015 Scott Keppel

Exercises

Squats and DB Press

June 2, 2015 Scott Keppel

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June 1, 2015 Scott Keppel

Health Information

How quickly and how much muscle can one gain “naturally”?

May 28, 2015 Scott Keppel

How quickly and how much muscle can one gain “naturally”? In order to gain muscle, one must first break down the...

Special Population

Post Breast Cancer

May 27, 2015 Scott Keppel

I have a certification titled “Breast Cancer Recovery Exercise Program”. My purpose is to empower the survivors and help them realize...

Special Population

Pre & Post Natal

May 27, 2015 Scott Keppel

When my wife Melissa got pregnant with our first child, I wondered how I could be part of the process as...

General Fitness / Weight Loss

Power Plate Training

May 27, 2015 Scott Keppel

Shake up your workout routine with Power Plate and vibration technology! The Power Plate is a vibrating platform that stimulates 95-97%...

General Fitness / Weight Loss

Weight Loss

May 27, 2015 Scott Keppel

Are you having difficulty shedding those last few pounds? Have you tried every diet on the market, and no matter what you...

General Fitness / Weight Loss

Get Fit & Lean – Look Your Best

May 27, 2015 Scott Keppel

You have what it takes to live a healthy life. While it isn’t always easy, I’m here to educate and empower you...

Competition

Modeling

May 27, 2015 Scott Keppel

The Model Search competition is another area where I feel my fitness expertise can guide women and men to the look...

Competition

Figure Prep

May 27, 2015 Scott Keppel

When preparing for a figure competition, what you eat and how you train are important parts to being successful on stage....

Competition

Fitness

May 27, 2015 Scott Keppel

When you make the decision to do a fitness competition it can be filled with excitement and anxiety at the same...

Competition

Men´s Physique

May 27, 2015 Scott Keppel

I know all the hard work needed to succeed in a men’s physique competition. In preparing for a men’s physique competition,...

Competition

Official Miss USA & Miss America Contestant Trainer

May 27, 2015 Scott Keppel

I have pageant world experience as the official trainer for Miss Arizona USA, Miss Teen Arizona USA, Miss Arizona and Miss...

Competition

Bikini Prep

May 27, 2015 Scott Keppel

Bikini preparation requires discipline not only in the gym, but more importantly in the kitchen. Through my more than 20 years...

Health Information

Exercising During Breast Cancer Recovery

May 22, 2015 Scott Keppel

I know first hand what it's like to watch someone he loves battle cancer. In 2011, my wife Melissa was diagnosed with Stage...

Health Information

Scott’s 10 Tips to Get You Ready for Spring and Life

May 15, 2015 Scott Keppel

Lift weights: Lifting not only will help shape what you already have, but builds lean muscle at the same time. This...

Blog Slider

Blog Style Two

08 Jul

kep57

Scott Keppel’s 10 Tips to Get & Keep you Fit!

Stand up for yourself! Standing not only will burn calories than sitting, approximately 25% more will also help relieve pressure off...

01 Nov

kep57

Jared Roloff

I was looking for someone to help guide me with general fitness as wellas get me in shape for an annual...

01 Nov

kep57

Kendra Roloff

Working with Scott has been nothing short of life changing. Competing ina figure competition has been on my bucket list for 5 years....

20 Aug

kep57

Overcoming Food Obstacles

Do you find yourself struggling to stay on track with your nutrition? Do you feel you have good intentions, but poor...

20 Aug

kep57

Rise Above the Line! How To Feel Your Best

Nowadays it seems more and more people are dealing with anxiety, depression, anger, stress, hopelessness and the list goes on. The world...

16 Mar

kep57

What’s Your Sign?

So, what’s your sign? No, I’m not trying to pick you up using this cheesy line. I am asking you what your Zodiac...

21 Jan

kep57

2020 – New Year. New Decade. New Diet?

Well here we are, it’s 2020! If you’re one of the 70%+ Americans that are looking to either lose weight, eat...

21 Jan

kep57

Working Out. What’s the Best One?

Now that the new year is upon us, you may be one the 70%+ that is wanting to exercise more. If...

21 Jan

kep57

Healthy Habits. How to Create and Keep Them.

“I don’t understand why you don’t workout.”, “Why is it so hard for you to not eat sweets?”, “Can’t you just...

24 Oct

kep57

Time for Change

So you want to make some changes? Or at least that’s what you’re telling yourself. How do you know if you’re...

21 Oct

kep57

Inflammation. How to get it Under Control.

There’s no way to get around it – inflammation is a necessity. You may be thinking, “Wait, I thought inflammation was...

21 Oct

kep57

Stop The Quick Fixes! Love Yourself and Kick the Scale to the Curb!

How many of you have ever tried to lose weight? Studies show about ½ of us Americans will try to, have...

21 Oct

kep57

No Pain. No Gain. Not Really!

How many of you have either heard, said and/or live by the phrase: “No Pain. No Gain.” I’m here to make...

30 Aug

kep57

Stop The Quick Fixes! Love Yourself and Kick the Scale to the Curb!

How many of you have ever tried to lose weight? Studies show about ½ of us Americans will try to, have...

25 Aug

kep57

No Pain. No Gain. Not Really!

How many of you have either heard, said and/or live by the phrase: “No Pain. No Gain.” I’m here to make...

21 Aug

kep57

Inflammation. How to get it Under Control.

There’s no way to get around it – inflammation is a necessity. You may be thinking, “Wait, I thought inflammation was...

15 Aug

kep57

Sweets… aren’t so sweet!

Do you “love” desserts? Soda? Cookies, cakes, ice cream, sugary drinks? If you are one of the millions of Americans that...

08 Aug

kep57

Making Macro’s Easier: Give Yourself a Hand

By: Gianni Del Franco; CSCS, XPS, USAW S1, Pn1 How many times have you had a goal to lose weight? How...

04 Aug

kep57

Time for a change?

So you want to make some changes? Or at least that’s what you’re telling yourself. How do you know if you’re...

15 May

Scott Keppel

High Cholesterol? Here’s What You Need to Know!

High Cholesterol raises the risk of heart disease and stroke. Statistics show over 102 million American adults (over 20 years in...

25 Apr

Scott Keppel

Start Your Day off with Lemon and H20.

Start Your Day off with Lemon and H20. What’s the 1st thing you do after waking? Do you hit the snooze...

18 Apr

Scott Keppel

Summer’s Coming, so Stay Healthy!

Summer’s Coming, so Stay Healthy! Summer’s almost here and who has time to be sick? I don’t know about you, but...

28 Mar

kep57

BKD’S Boot Camp

Get ready to get fit with Scott’s Training Systems Boot Camp at BKD’S! This fat burning, heart pumping, functionally fun workout...

28 Mar

kep57

Reed Barnes

SPECIALIZATIONS: Youth strength and conditioning, sport specific training, general fitness, weight loss, group fitness. PHYSICAL LOCATION: Chandler CONTACT INFO: Phone: (916)...

28 Mar

kep57

Serena Settlemier

SPECIALIZATIONS: Weight loss Specialist, Post Baby Weight Loss, Sport Specific Training, Small and Large group fitness, and Boot camps. Serena’s passion...

21 Mar

kep57

Get a Hand on It!

Whether you want to lose weight, lose body fat, gain weight or maintain, it’s important you know your current food intake...

12 Mar

kep57

Get Over It!

Having a “Bad” Day? Maybe, this isn’t your “Best” week, month, and year. No Matter what “down” time you’re having, YOU...

03 Mar

kep57

Are You Full of It?

Let’s talk about something we all do. That’s right. Let’s talk about poop! While this is not necessarily a “fun” topic,...

27 Feb

kep57

Workout for a Cause – The Commit Campaign

Join us March 16th at 10AM for a great fundraiser to help raise awareness about mental health while working on our physical...

25 Feb

kep57

Wait! Does Weight Really Matter?

As a fitness professional, I can’t tell you how many people I’ve heard say “I want to lose weight”. Year after...

24 Feb

kep57

Commit to Clean Eating. Commit to You!

7 DAY CHALLENGE TO MAKE YOUR HEALTH A PRIORITY AND NUTRITION A NEW WAY OF LIFE.TAKE CARE OF YOUR BODY AND...

23 Feb

kep57

A Special STS Workout for GiGi’s Playhouse

MARCH 8TH – Join STS and Alex Keppel for a fun workout that will help raise awareness for people with down...

19 Feb

kep57

Carbs-to Eat or not to Eat? That’s the Question!

Carbohydrates have been a hot topic when it comes to nutrition for quite some time. From Atkins to Keto to carb...

15 Feb

kep57

Metabolism. What is it and how can you speed it up?

By now, you’ve probably heard a number of people talk about their metabolism and how it’s either slow (because they feel...

23 Jan

kep57

It’s Not Just About You!

I know. I know. We’re already more than a few weeks into the new year and so many of you set...

23 Jan

kep57

Change Your Life and Change Your Blood Pressure Medications

In a study done at the American Heart Association’s Joint Hypertension researches found men and women with high blood pressure reduced...

31 Dec

kep57

Fit Moms can be the Best Moms!

Researchers at Harvard University T.H. Chan School of Public Health found that children are 75% less likely to develop obesity when...

21 Dec

kep57

Taking Time Off. How it can Hurt Your Progress

So, you’re thinking, “why start exercising now?” Or maybe you’ve been exercising, but with all the events, meetings, etc.. You feel...

11 Dec

kep57

Stop Stressing – The Holiday Edition!

The holiday season is in full swing. No matter what religion you may be (or maybe you don’t have one), statistics...

11 Dec

kep57

How To Stay Healthy Over The Holidays

With Thanksgiving now behind us and more holidays in the recent future, it is time to do some reflecting and planning!...

07 Nov

kep57

Is Breakfast Really the Most Important Meal of the Day?

You’ve most likely heard “Don’t skip breakfast, it’s the most important meal of the day” or maybe you’ve heard “breakfast breaks...

30 Oct

kep57

Halloween Treats Can Be Scary!

The holiday season is upon us and with that comes sugar, alcohol, and parties, oh my! I hope that after reading...

25 Oct

kep57

STRONGER: POST BREAST CANCER EXERCISE

While we’ve all heard that exercise is an important element of breast cancer prevention, it is also beneficial during and after...

22 Oct

kep57

Hot Topic: Gluten

It seems to be a recent hot topic! A number of restaurants and even store bought food advertise gluten free options...

22 Oct

kep57

Protein: Here’s All You Need To Know!

Many of us have heard to cut carbs to lose weight. Several of us have heard, it’s not carbs; it’s fats...

21 Oct

kep57

Low Carb Diets. Are They Safe?

“Carbs are bad”, “I don’t eat carbs”, “Carbs will make you fat”! Have you ever said or heard one of these...

08 Oct

kep57

How Bad is Extended Time Off from Exercise?

I get it. You’re tired. Maybe you’re physically tired. Maybe you’re mentally tired. You may be “over” the fact the scale...

05 Oct

kep57

Bethany Christiansen

Bethany Christiansen My goal is to help empower you to become the strongest, best, and most confident version of yourself. As...

21 Sep

kep57

Hey, Sugar!

Hey Sugar! No, I’m not calling you sugar… I’m talking about the “sweet crystalline substance obtained from various plants, especially sugar...

21 Sep

kep57

Why You Should Switch It UP!

You’re a routine person; many of us are! You have your gym, studio, type of cardio, stretching, and routine down and...

11 Sep

kep57

Women, Do You Want to Live Longer? Start Exercising!

We have all heard (at least once) that exercise is important and we should find the time do get it in....

28 Aug

kep57

Lead and They will Follow

Those of you who have either a family or a significant other may be looking to change your “unhealthy” ways, but...

20 Aug

kep57

Which Diet is the Best?

So you’re ready to dial in your nutrition and start losing body fat, gaining muscle, feel better, look better, be stronger,...

20 Aug

kep57

Does it Matter When I Eat?

For many of us, we’re running around day-to-day trying to keep our head above water. Unfortunately, our eating can fall by...

13 Aug

kep57

Back to School. Back to Work!

Summer is over. Well, for some of us, anyway. Vacations and late nights are being replaced with school bags and schedules!...

08 Aug

kep57

Artificial Sweeteners? The Good? The Bad. The Truth.

Artificial Sweeteners have been around for decades and often touted as a “healthy” substitute for sugar. Most individuals choose a non-caloric...

29 Jul

kep57

Osteoporosis Prevention

Are you a female? Have you gone through menopause? Are you going through menopause? If you answered “yes” to any of...

21 Jul

kep57

Strengthen your Brain!

Often times when people think of getting fit, they think about dropping body fat, weight loss and getting physically stronger. Unfortunately,...

16 Jul

kep57

The Beach Body, Part 2: Upper Body

Ok, so you have the lower half dialed in or you are working on it! Also, you may have skipped it all together since it...

16 Jul

kep57

The Beach Body Series, Part 1, The Lower 1/2!

Well it’s official. Summer is here in AZ and it’s HOT! If you’re like most of us, you are either getting out of town and...

24 Jun

kep57

Is HIIT a Hit?

Are you new to working out and not sure what kind of cardio is best for you? Is long duration steady cardio, HIIT(High...

24 Jun

kep57

Does Your Fitness Level Impact Your Trainer’s Perception?

You’ve decided you want to hire a trainer, but you’re not sure how to find the “right” one. You may be...

11 Jun

kep57

Golf Specific Training

Golf Fitness: What is it? Golf fitness isn’t about looking like a bodybuilder or the best player on Tour. It’s about...

07 Jun

kep57

DIET -the other 4-letter word!

Summer Is Here! You are getting ready to hit the beach, go to the pool, travel outdoors, wear a swimsuit, and...

01 Jun

kep57

Why Not To Skip Leg Day!

How many of you love leg day? (Can you hear the crickets?!) Having been a fitness and nutrition coach for almost 2 decades, I can...

29 May

kep57

I want to get fit! But, where should I join?

So you’re ready to start your fitness journey, or maybe you’re coming back. Either way, that’s great to hear! You may now be asking...

21 May

kep57

What is Excess Post-Exercise Oxygen Consumption?

If you haven’t heard of Excess Post-Exercise Oxygen Consumption (EPOC) or you have but you’re not really sure why it’s important this is...

13 May

kep57

Pack Your Bags – With Your Gym Shoes!

Recently I had the honor to be on Channel AZ 3TV with Miss Arizona USA Nicole Smith. We covered staying on...

29 Apr

kep57

School Lunches: The Good, the Bad and the Lunch Lady!

Picture this… you have school-age kids, you work a lot, then there are ALL the social activities and events you must...

27 Apr

kep57

Who stole the cookie from the cookie jar?

Who stole the cookie from the cookie jar? You stole the cookie from the cookie jar. Who, me? Yes, you! Couldn’t...

16 Apr

kep57

Are Your Workouts Making You Dysfunctional?

If you are someone that has been working out for at least the past 6 months, you have probably heard the phrase “functional...

08 Apr

kep57

Help! My Child is Addicted to Electronics!

Are you a parent of a child between the ages of 8-13? If so, this is for you! Really this is...

08 Apr

kep57

Avoid Overtraining while Meeting your Fitness Resolutions

How did we get to April already!? Did you look at the calendar and realize you are 3 months into the...

08 Apr

kep57

Why exercise is important while focusing on your career

Most entrepreneurs and top executives live a life of work and career above all else. For some it’s the money, other...

24 Mar

kep57

Why Everyone Should Weight Train

There are a number of ways to exercise and deciding which ones are best for you can be a daunting task. ...

24 Mar

kep57

How to Decrease Your Risk of Diabetes

Over 1 million Americans are diagnosed with diabetes each year. It is the 7th leading cause of deaths. These facts are...

24 Mar

kep57

Why Should I hire a fitness coach?

Why Should I hire a fitness coach? So, your fitness routine isn’t producing the results you want. You’ve been working...

24 Mar

kep57

Cut Carbs? or Cut Fats?

Cut Carbs? Cut Fats? Does it Matter? Which One Will Help You Lose the Most Weight? The meal plans are endless....

24 Mar

kep57

3 Facts About Lifting Weights and Getting Big

I don’t want to get too big! Have you ever said this? Have you ever heard someone (more often than...

22 Feb

kep57

The Lifeblood of Longevity

If you are a fitness professional and want to learn more about the fundamentals of client attraction and conversion, check out...

21 Jan

kep57

It’s a New year and this is My Year!

Here we go. It’s a New year and this is my year! I know I said that last year and/or several...

15 Aug

kep57

Busting Butts to Save Breasts Race October 28th, 2018

Watching my wife Melissa battle breast cancer not once, but twice, made my decision to bring awareness to this disease one...

03 Apr

kep57

Alcohol and its Affects on the Body

I have been asked a number of times over the years, “How does alcohol affect my gains?”. As a fitness professional...

27 Mar

kep57

Nolan Hyland – NASM CPT, CES, FNS

SPECIALIZATIONS: Overall wellness, weight loss, injury recovery, sport specific: mixed martial arts, football, rugby, wrestling, track and field, and basketball (among...

27 Mar

kep57

Scott Keppel

SPECIALIZATIONS: Bodybuilding, figure, fitness, bikini, model, pageant preparation, pre/post natal, weight loss, general fitness, post breast cancer recovery, youth training and...

27 Mar

kep57

Wes Titcomb

SPECIALIZATIONS: TPI Golf Performance Trainer, Sport Specific, Youth Fitness, PowerPlate, Postural and Flexibility Enhancement YEARS EXPERIENCE: 17+ Years LOCATIONS: Chandler CONTACT...

27 Mar

kep57

Alfred Williams

SPECIALIZATIONS: General Fitness, Strength Training for the Elderly, Sports Specific Training, Weight loss, Small Groups, and Boot Camps YEARS EXPERIENCE: 12+...

02 Jan

Scott Keppel

17 tips to Make 2017 Your Fittest Year!

My name is Scott Keppel. I am the proud owner of Scott’s Training Systems (STS). We are a world class team...

01 Dec

Scott Keppel

Tips to Reduce Waste and Save Money this Holiday Season

Happy Holidays! With the holiday season in full effect many of us are trying to find a way to stay within...

05 Sep

Scott Keppel

Sleep’s Effect on Weight Loss

Are you trying to lose weight? Lean out? Do you find your weight is increasing even though your caloric intake is...

09 Jun

Scott Keppel

Wide to Narrow Squat Jumps

Wide to narrow squat jumps as you jump out spreading feet wider than shoulder width land in a squatting position hold...

09 Jun

Scott Keppel

Heel to Ceiling Leg Raise

Starting on all 4’s with a neutral spine bend one leg so that heel the bottom of the foot is pointing...

09 Jun

Scott Keppel

Russian Lunges

Starting in a lunge position with right foot forward (or left) and left back (or right). Bend knees (being mindful the...

09 Jun

Scott Keppel

Split Squats

Starting in a lunge position with right foot forward (or left) and left back (or right) and core tight using either...

09 Jun

Scott Keppel

Curtsy Lunges to Side Leg Raises

Start with feet shoulder width apart then step back and across keeping knees in line with toes feeling a stretch in...

09 Jun

Scott Keppel

Crunches with legs bent 90 degrees

09 Jun

Scott Keppel

Plank Variations

Vary your planks based on your fitness level and core strength. Vary from traditional planks on elbows with core engaged and...

09 Jun

Scott Keppel

Push up to Plank Position

Start in a push up positon then lower one elbow to the ground then the other repeating 10 leading with your...

09 Jun

Scott Keppel

Side Plank and Reach Under

On your elbow for a side plank with obliques engaged and hips up, exhale and reach top arm up then reach...

09 Jun

Scott Keppel

Bicycle Kicks

09 Jun

Scott Keppel

Crunch and Twist

Lay on back with leg crossed crunch and twist

09 Jun

Scott Keppel

Feet in Air Crunches

Have legs as straight as you can with core tight and back flat crunch up.

09 Jun

Scott Keppel

Wipers

Laying on back with feet together start with them straight up then exhale and lower to one side return to middle...

09 Jun

Scott Keppel

Knee to Chest

In push up position pull knee into chest and rotate in.

09 Jun

Scott Keppel

Push up Position Hop Side to Side

In push up position with a hop side to side, keep core engaged and hop feet as high and as far...

09 Jun

Scott Keppel

Supermans

Laying on stomach with arms extended overhead and legs straight back breath in and raise both arms and both legs up...

09 Jun

Scott Keppel

Dragon Flags

Laying on your back preferably on a bench with arms over had holding the bench start with hips off the bench...

09 Jun

Scott Keppel

Four 4 Corners

In pushup position with a tight core and flat back raise one arm then put it down and raise the other...

09 Jun

Scott Keppel

Star Abs

Laying on back with arms extended wide over head and legs extended wide crunch up and take your opposite hand to...

09 Jun

Scott Keppel

Rolling Abs

Laying on your back with core tight use roll yourself up to a sitting position with legs extended, but if able...

09 Jun

Scott Keppel

Cat Cow

Starting on all 4’s. Keeping your abs tight, take your gaze up while lower your stomach then lower gaze and raise...

09 Jun

Scott Keppel

Bird Dogs

Starting off on all 4’s extend bring opposite elbow and opposite knee together then exhale and extend arm straight forward and...

09 Jun

Scott Keppel

Crunches and Twist on Ball

Have the ball placed in the small of your back. With your core tight crunch and twist to either side, you...

09 Jun

Scott Keppel

Ball Pikes

In a push up position with feet on ball (if feet on ball is too difficult put your shins on it). ...

10 May

Scott Keppel

7 Days of 10-20 Minute Burst Workouts

Day 1 **Preferably use a mini band, if you are able and want to go even more intense use a mini...

10 May

Scott Keppel

Shin huggers

Lay on your back with your arms and legs extended. While exhaling sit up all the way wrapping your arms around...

06 May

Scott Keppel

Pelvic Raises

Laying on your back using a ball if you have or the floor drive your hips up while keeping your knees...

06 May

Scott Keppel

Deadlifts (Conventional)

Conventional dead lifts can be done with a bar, db’s or kettlebells. Think of picking up something heavy with this movement. ...

06 May

Scott Keppel

Step ups and raise Back Leg

Step ups and raise back leg up-drive through foot that is on the step/bench pushing through your heel and glute. As...

06 May

Scott Keppel

Glute Bridge “Thrusts”

Laying perpendicular to the bench with head and shoulders on bench and hips suspended, lower hips and then squeeze up through...

06 May

Scott Keppel

Walking Lunges and Raise Back Leg

Keeping knees in line with toes and being mindful your knees do not come over your toes step forward and extend...

06 May

Scott Keppel

Cable Adduction

Place inside foot in cable handle or if you have a strap to go around your ankle with body upright and...

05 May

Scott Keppel