Black Women Bodybuilding Presents: Keeli Brown

Tell us about yourself

  • Name Keeli Brown
  • Age 29
  • Height 5’4
  • Weight 125 
  • Occupation: Financial Specialist/Trainer

Give us a brief backstory on how you got started on your fitness journey/lifestyle.

(Keeli) In 2011 my college sweetheart broke up with me. I had gained over 20lbs during college and hadn’t worked out since high school. I was in a bad place. I decided it was time to take care of me – I changed my diet (cooking more and eliminating junk food) and started working out 3-4 days a week (half cardio half weight lifting). I started seeing changes and so did everyone else. In 2015 I got my personal training certification as well as a group fitness certification. I began teaching classes in my apartment complex and eventually started teaching at my work gym. I competed in my first bodybuilding competition in October 2016 and won 2nd place Novice and 1st place Open Class C at the Lee Haney Games in Atlanta, GA. I am currently teaching classes at Evolving Fitness in Mabelton, GA.

 

What struggle did you run into getting started or staying motivated to continue towards your goals?

(Keeli) Training for my first competition was probably the hardest thing I have ever done. I loved working out so it was mostly due to my diet. I had a very strict calorie count and was completely drained after my workouts. I kept reminding myself that I would basically be naked on stage and everything I ate would show. I had an amazing support system of family and friends to keep me on track as well.

 

What advice do you have for those struggling with motivation to reach their goals or continue with a healthy lifestyle?

(Keeli) Having a specific end goal makes a world of difference in a weight loss/fitness journey. Most people are not passionate about fitness. You need a real goal to hit in order to keep going.

What is your approach to Diet/Nutrition and the role it plays in reaching your goals?

(Keeli) During my competition prep I had a meal plan but could be flexible and count macros at well.

 

What is a typical day of eating like for you?

(Keeli) My typical day of eating is as follows:

Breakfast: Oatfit Oatmeal and 3 egg whites

Snack after workout: two rice cakes with PB and protein shake (and banana in offseason)

Lunch: protein/spinach (carb in offseason)

Second lunch: protein/spinach

Dinner: Protein/spinach/carb (off season I can eat what I want)

Snack: Protein cookie

 

What is your training schedule like and how do you split your workouts?

(Keeli) I usually train 4-6 days a week with at least 3 leg days. Not much cardio in the off season if any.

Example workout:

Warm up

Walking lunges 2 minutes

Set A 4 sets

Leg Press (feet wide) 20 reps

Calf Raises 20 reps

Set B 4 sets

Hip Thrust 20 reps

Bulgarian Split Squat 15 reps/leg

Set C

Plie Squat 20 reps

Jump Squat 20 jumps

 

Favorite body part to train?

(Keeli) Glutes!

 

Can we get a sample of your workout playlist?

(Keeli) Beyonce, Rihanna, and Nicki are all staples in my mix and sprinkle in some Drake for good measure.

Do you take any supplements? If so what do you take?

(Keeli)  Yes – Vegan Protein Powder, BCAAs, and Glutamine.

 

What are your staple fitness products for you?

(Keeli) Resistance bands are clutch especially when traveling or I can’t make it to the gym.

 

Favorite food/Cheat meal?

(Keeli) Peanut Butter.

 

One interesting fact about you?

(Keeli) I sang at Philips Arena for an engagement hosted by Grant Hill in 2015,

 

Anything else you would like to share with us?

(Keeli) My goal is inspire women to take charge of their life and bodies – you can look and feel as amazing as you want!

For information on whats new with Keeli check out her website www.workoutsbykeeli.com or her IG page @workoutsbykeeli