https://5aweekfitness.com/coaching-for-parents daily 0.75 2026-01-11 https://images.squarespace-cdn.com/content/v1/5efbac606005612ff48ab00b/eea7d643-545f-42d9-b0b3-96c7c3410fef/5aweek+Workbooks.jpg https://5aweekfitness.com/take-action daily 1.0 2025-07-06 https://images.squarespace-cdn.com/content/v1/5efbac606005612ff48ab00b/381b22d6-9e22-4e65-b101-3454092d4121/Coach+K+PSP.JPG Take Action - 5aweek. - Lifestyle Coaching. Training Programs. Nutrition Basics. - At 5aweek, we offer remote coaching for full time professionals/parents and face to face coaching for competitive athletes/youth. - Reach out today for specifics regarding program(s) or classes and one of our coaches will be in touch! - https://5aweekfitness.com/staff daily 0.75 2024-12-08 https://images.squarespace-cdn.com/content/v1/5efbac606005612ff48ab00b/47930e06-a500-4b6b-99c0-4f042caa5579/Coach+K+PSP.JPG Coach Keller Bio - Head Coach/Owner: Rodney Keller. - High School state place winner in wrestling. Division II College Linebacker. 18 years of professional coaching experience. CrossFit Mobility Certification. CrossFit Powerlifting/Conjugate Certification. USA Weightlifting Level 1 Certification. CrossFit Nutrition Certification. Consultations with Joe DeFranco and Louie Simmons @ Westside Barbell in Columbus, Ohio. 18-year Linebackers Coach for multiple state final four runs with football, Defensive Coordinator for 4 years. 48 State Weightlifting medals in 8 years, including 14 individual state champions. 2022 FHSAA State Weightlifting Team Champions: Olympic Snatch Competition. 2023 FHSAA State Weightlifting Team Champions: Olympic Lifts. 2022 FHSAA State Weightlifting Team Champions: Bench Press + Clean and Jerk. 2023 FHSAA State Weightlifting Team Champions: Traditional Lifts. 2022 Florida Dairy Farmers FHSAA Girls Weightlifting Coach of the Year. 2023 Class 2A Florida Dairy Farmers Girls Weightlifting Coach of the Year. 2022 Clay County Male Coach of the Year. March 2023 Clay County Coach of the Month. 2022-2023 NFHS State Girls Weightlifting Coach of the Year. 2019/2024 FACA State WL Clinic Guest Speaker. Dozens of personal clients ranging from elementary age kids to Moms/Dads with tremendous success. In other words, 18 years of real world experience (aka evidence) with the best coaches/mentors you can have, a nerd's approach to performance, and an absolute dedication of getting you and yours to the goals that you have written on the bathroom mirror. - Reach out for group sessions, one to ones, digital coaching programs, and rates! - Real Life. Real People. Real Results. https://5aweekfitness.com/contact daily 0.75 2021-05-22 https://5aweekfitness.com/clients daily 0.75 2022-03-06 https://images.squarespace-cdn.com/content/v1/5efbac606005612ff48ab00b/1620380495126-2TIN1FWWXVPIF9EF1K7D/5aweek+Slash+Marks.jpg Results. - 5aweek is about YOUR goals. - Let’s take the principles of strength, conditioning, performance, nutrition, and lifestyle, and personalize them to fit YOUR life + goals. https://images.squarespace-cdn.com/content/v1/5efbac606005612ff48ab00b/c14c865a-a381-4700-b703-291b470d658a/State+Champs.JPG Results. https://images.squarespace-cdn.com/content/v1/5efbac606005612ff48ab00b/1630022224901-ANESPJ10EX4K1QERELNG/JR+Tillman.JPG Results. Real life. - My buddy JR reached out about starting this current program about 10 weeks ago. In that time, he’s cranked up 5 training sessions weekly + extended mobility day, is following the eating plan and is KILLING IT while prepping for an upcoming obstacle course race. He’s down 42 pounds and every time he checks in with me, tells me how great he’s feeling and how much better he’s performing. I appreciate your support and enthusiasm for the program. Keep winning out there, my friend! - Real life. - Real people. - Real results. https://images.squarespace-cdn.com/content/v1/5efbac606005612ff48ab00b/1625244306481-ALC2W5RP32BSN7DHVCD4/Bri+and+John.JPG Results. - Strength. Endurance. Nutrition. Bri and her husband, John are rock stars. They signed on back in January to kickstart their new year and incorporate elements of the program into their crazy schedules as they finished medical school. Now graduated, they’ve decided to continue into a 3rd, 12 week cycle in the context of moving and taking jobs as resident physicians. —- Here’s what Brianna said: ‘John and I reached out to Coach right around the new year hoping to implement more strength and nutrition into our daily schedule. Now 6 months in, it’s been a game changer! Keller has helped us get into a mindset for fitting in strength, endurance, and nutrition into our crazy schedules as new resident physicians. We are so happy with how we feel—physically and mentally!’ —- Thanks SO much for your support of my programs and I’m glad you get as much out of it as we do. Keep being awesome! -- Real people, real life, real results. https://images.squarespace-cdn.com/content/v1/5efbac606005612ff48ab00b/1626111017252-4DF87Y404IE5MK9YHTG8/image_6487327+%2810%29.JPG Results. https://images.squarespace-cdn.com/content/v1/5efbac606005612ff48ab00b/1624656832597-5A3UXDBLJX4DHF3O14Z6/Byrd.JPG Results. - Fuel…YOUR performance. My dude @kyle_bird17 and I caught up last year around the holidays to talk shop. He’d never ask me for coaching to improve his pitching game and I’d never pretend to offer up anything logical…that’s not in my wheelhouse. And what we ironed out wasn’t even in regards to training, as he was in a pretty good groove. What we sifted through was (what SEEMS to and CAN be) the complexities of nutrition over a few months as he trained + prepped to head over to Japan with his family and continue his pro baseball career. - Here’s what he said: “5aweekfitness was beneficial in getting me prepared for my upcoming season. It taught me how simple it can be to get yourself eating the right foods at the right time throughout the day/week. Highly recommend this program. Thanks Coach for helping out!” - There are plenty of people talking about training and nutrition. Then, there are people who are applying it and getting great results. That’s 5aweek. - Real life. Real people. Real results. https://images.squarespace-cdn.com/content/v1/5efbac606005612ff48ab00b/1626111086839-077AU84FGBOG320FWNDG/image_6487327+%289%29.JPG Results. https://images.squarespace-cdn.com/content/v1/5efbac606005612ff48ab00b/1624482812671-4CICZ8YBF9BEYVLZJU3S/A+Haynes.JPG Results. - Generate Momentum. My long time friend Amanda reached out last spring about an eating + training program that would be practical for HER, in the context of her life. She stuck with the (Generate Momentum) program for 2 full, 12 week cycles and had really great results that she’s not only sustained, but continued progressing! - Here’s what she said: “I reached out to Rodney after spending time neglecting my health while I was taking care of my sick Dad. It worked so well for me because I’m in such a busy season of life. It gave me very clear and practical ways to change up some bad habits and incorporate reasonable exercise into my day. I share how the program helped me get back on track as often as I can…” - #go5aweek #beintentional https://images.squarespace-cdn.com/content/v1/5efbac606005612ff48ab00b/1626111210122-XLI1SMQSCLQGFJPITNRR/image_6487327+%288%29.JPG Results. https://images.squarespace-cdn.com/content/v1/5efbac606005612ff48ab00b/1622061509780-1B06J82S99JW06JDDYR6/JB.JPG Results. - DOMINATE. My Dude JB hopped on the “Dominate” program back in January of last year prepping for the CFL combine. Unfortunately, that combine was cancelled, as it was slated to take place the same week that the modernized world shut down due to COVID 19. - Every metric possible went through the roof during that short, 8 week block and he was rocking the linebacker look at around 240lbs. From there, he put on an additional 10-15lb between phases, during the lockdown. - Since then, he has dialed in the nutrition, made appropriate changes to training, and is now down to a rocked up 225lb. - From just getting started with a training + eating program to specifically tailored training for competitive athletes, we can create a program for...YOU. https://images.squarespace-cdn.com/content/v1/5efbac606005612ff48ab00b/1626111347892-NQP78UVM2CN87O53V8IZ/Stu+%40+Park.JPG Results. https://images.squarespace-cdn.com/content/v1/5efbac606005612ff48ab00b/1621436396233-1T8SEMQDWNQGSHTL7K14/Brad+Lyda.png Results. - Real Life. “I’ve tried all kinds of diets, without a whole lot of success. Most of them are just quick tricks to give you that instant gratification of losing some weight quickly, but in the end are too complicated or expensive to be sustainable. The end result being I’d put the weight back on as fast or even faster than I had lost it. Coach Keller’s 5aweek program isn’t a fad diet or whiplash routine that won’t last. Instead it is a program that not only helps you lose weight, but teaches you the principles behind weight loss and maintaining a more productive way of life. 5aweek puts you in position to develop and maintain a healthier mindset leading to results that are sustainable and achievable.” https://images.squarespace-cdn.com/content/v1/5efbac606005612ff48ab00b/1626111392399-HAPLCNZ85QN1HQLO4KS2/image_6487327+%286%29.JPG Results. https://images.squarespace-cdn.com/content/v1/5efbac606005612ff48ab00b/1621437212342-VVZXNNEZ9YJ4Y61BZMAF/Higgy.JPG Results. - Real People. Spring-December of 2020…yes, even in the midst of the madness of that year=TREMENDOUS results. - And with no face to face workouts or ridiculous nutrition guidelines. https://images.squarespace-cdn.com/content/v1/5efbac606005612ff48ab00b/1626111447161-0XRYYIDQST7WMB8OHS9D/image_6487327+%285%29.JPG Results. https://images.squarespace-cdn.com/content/v1/5efbac606005612ff48ab00b/1624657434562-IRRZWOK4ZV313H0WICZX/Bri+Bag.JPG Results. Too busy? WRONG…do what you can, where you are, with what you have. https://images.squarespace-cdn.com/content/v1/5efbac606005612ff48ab00b/1626111529681-KI5Z3RBZO4KYG1Q8C60R/image_6487327+%284%29.JPG Results. https://images.squarespace-cdn.com/content/v1/5efbac606005612ff48ab00b/1621552552589-Y8183UMULS7ZE6WB3YBC/Kathie+Johnson.JPG Results. - Set goals…and refuse to be denied. “What started out as wanting to lose 20 lbs. before my son’s wedding, has also transformed me from the inside out. In five months time, I have so much more energy, confidence and I have learned lifetime skills to maintain optimal health. I highly recommend Coach Rodney and 5aweekfitness.” https://images.squarespace-cdn.com/content/v1/5efbac606005612ff48ab00b/1621439315827-IX2VK7YIQ5SKJGT8QS7Z/Stef.JPG Results. https://5aweekfitness.com/disclaimer daily 0.75 2022-01-11 https://5aweekfitness.com/coaching daily 0.75 2024-05-22 https://5aweekfitness.com/performance daily 0.75 2026-01-24 https://5aweekfitness.com/clients-daily-scorecard daily 0.75 2025-04-12 https://images.squarespace-cdn.com/content/v1/5efbac606005612ff48ab00b/1383ff44-1f92-4816-ba0a-c43a96624f95/5aweek.JPG