I just got selected in the May SFAS class. Thank you for the great programming; the workouts definitely translated well to the work we had to do, especially the motor patterns for rucking. I still use a lot of the warmup, and feel pretty confident moving forward with everything I learned from your program.
I'll guess you are so sick of this. But thank you BIG TIME.
Today I was directly accepted and got a slot for the German Army OCS.
I got a slot as a light armored recon/recon officer candidate and I will study history at a military university and get my master's degree.
I had a dream and it came true. You were totally right and I crushed that PFT today. It was awesome.
And the biggest thing for me: the doctors always criticized my back/spine because of minor problems. Today the doc told me that I am much more muscular and stronger in the posterior chain than everybody else and that there wouldn't be any problem with letting me jump out of airplanes or do whatever I want in the military.
Thank you, you changed my life.
Peter St. John
Team Death Race this weekend. I finished it in 25 hours.
We started at 4am Sat morning at the bottom of Killington Resort to get a 4 hour head start.
We had to carry two 75lb sandbag tubes, a level, shovel, axe plus food/water. About 80/85lbs total throughout the course. It. Was. Fucking. Hell. Going uphill was a bitch. My team (3 people) would rotate the non-sandbag pack around so at least one person would get a break from the sandbag pack. Legs were good. We finished it in 16 hours. Had to slow down on the last mile down since it was off trail and really muddy and slippery. It started raining like hell.
After a brief clean up/fuel up, we went back to Pittsfield sans sandbags to do some log work - chopping, moving logs around. We did Lego Memory challenge. Then we hiked up to Joe's cabin on a mountain. Joe is one of the founders for the Death Race. We had to haul two rocks up there when we got to the top. This is where we were told that we were done with the Team Death Race at 5:15am.
Here's my skull.
I did another GoRuck Challenge Friday night from 8pm - 8am, and I killed it. So thank you. It's really great to see all the little (and big) things you've been having me do pay off.
My hips feel great and my knees didn't/don't hurt at all. I'm a little beat up in the shoulders from the heavy ruck, just under 50 pounds for 12 hours, about 18 miles, but I feel really good. I was a beast doing buddy carries, hundreds of yards of walking lunges, and even carrying 2 - 3 rucks at once along with a couch, sandbags, cinder blocks, and a log that we found along the way. I am way less sore than I was last time too.
I can't wait for the next one where I will be even stronger for it. Thank you for everything up to this point, and also for what is to come in the next few months I have training with you. This is the best I've felt in a long time.
When I first started with Kelli at Barefoot Fitness, I was just expecting a good workout. What I got out of my time there has been so much more than that.
I have always been an exercise fanatic. I am studying exercise sciences at Black Hills State University, so when I heard about Barefoot Fitness I was antsy to try it out. What came out of my curiosity has really been life changing.
As Miss South Dakota USA, I was in desperate need to prepare my body for Miss USA. I had tried a million different exercise programs and diets and nothing was working for my body. I really don’t know what I would do without Kelli. She designed a fitness program specifically for my body and my goals. She also created a 3-week diet plan that would prepare my body for the competition. During my time at Barefoot, I have learned so many things about my body and the way it works.
What I love most about my experience at Barefoot is not the workout routine or delicious recipes. Kelli has truly believed in me and wants me to succeed. This is something I’ve never found with a fitness trainer, and believe me; I’ve worked with a LOT! I’m so happy to have stumbled upon this wonderful place.
My fiancé started Barefoot about half a year before me. At first, I thought the cost was too much, but after about a month, I could see a change in her. She was happier, looking and feeling great. Barefoot for her was just not a place to go and work out it was a place to meet friends and release so much stress. At the time I was working in another town so I was gone during the week, but I knew once I was back during the week I wanted to start.
Once I got back, I started Barefoot and it has been about half a year since then. I did not think I have gained much weight since college, but my clothes are now a little too big. I have not lost a lot of weight, but I can tell I am more defined, and I am starting to get my six pack back, which I lost after my first year of college. I am now doing weighted pull-ups and love the way my body is transforming. I plan to stick with Barefoot long term and cannot see me ever leaving.
I started barefoot in April and I am now in the best shape of my life. I look amazing and feel great. I found a workout program I love, and hate to take a break from workout. Half a year before starting Barefoot I had started to run. I had to cut back on running after starting barefoot, but I accomplished my first half marathon last August. I had trained at Barefoot for three days a week and then another three were running, two short distances and one long. Since I started Barefoot I have lost probably about fifteen pounds and gained lots of muscle. I get compliments all the time on how I look. My body has transformed and I think the most apparent to me is my pull-ups. I started using the teal band and now I can do about eight body weight pull-ups. I have so much more definition.
When I started Barefoot I was a little active, but after Barefoot I found out I loved to work out and I crave it so much now. Since April I can count on my hands how many times I have missed and most of them were for my half marathon and because my friends told me I needed a break. These breaks killed me and I just wanted to go work out, yes, I am addicted.
I did the paleo challenge in November and was one of the winners. If I did not have the challenge, I do not know if I could have done the full month. I lot 7.5 pounds that month and my body transformed so much. I am still sticking with paleo, but I do have cheats sometimes now.
I love the support I get at barefoot and the friends I have made at class. The friends I made at class are the girls I run with. Barefoot have so many clients that give you positive feedback during class and it helps a lot. So many people love barefoot and are as dedicated as I am and it helps get through the difficult workouts. I graduated college and finding a job has been hard, but I know barefoot is a huge part of my life and I will not take a job that will not let me continue at barefoot. This is my life now. I am happier since I stated. I know that no matter what kind of day I am having, happy, sad, or just depressing once I am done with Barefoot I feel great and am just so happy.
So barefoot has not only changed my body it has changed my life. I do not know where I would be without it and I do not want to know, I love my life (and body) and am glad Kate forced me to start it! So thank you Kelli and Kate I appreciate everything you have done.
Barefoot has given me sore muscle in places I did not think could be sore and has sometimes made it difficult for me to walk up a flight of stairs or get up from a chair! These of course are the things that you have to go through to get to the place you want to be. I am so proud of all the sore muscles I have endured, because I now see results. My whole body is more defined and I am stronger. I no longer suffer from chronic back and neck pain and my posture is healthier! I have also met great people! I look forward to my workouts and cannot wait to be in shape for summer!!
Where do I start? With the 30 pounds of weight loss, the 10 plus percent body fat loss? Maybe it’s the drop in pant’s sizes. Perhaps it’s the little stuff, one might not think about, like squatting flat-footed for the first time in my life or kneeling in church with no back pain. Maybe I should mention the curvature in my back (lordosis) completely corrected by core body exercises at Barefoot Fitness. Maybe it’s increased muscle definition I thought was gone for a 43 year old mother of two who was “too busy” for consistent gym time. Or maybe I should mention a fun story, like wearing my wedding ring for the first time since my last child (10 years ago!!!!).
These are the things Barefoot Fitness has done for me physically, but I can’t forget more energy and more healthful eating and just an overall sense of well-being. Two years ago, when I looked down and decided that my legs should not be the same size all the way down, I started Barefoot Fitness.
I saw a brochure at work and gave Kelli a call. After my free week, I joined for a year right away. My thoughts were, “Commit and maybe I’ll stick with it.” Well perhaps, “sticking with it” is the best reason to praise Barefoot. Why am I able to commit to going three times a week? Because…. It works, it’s hard, it’s fun, it’s never the same, flexible schedules, and I’ve met lots of great people. Kelli is awesome. She knows her stuff and she is always willing to help people achieve their goals. Kate is great also; Very knowledgeable and friendly. The core body training at Barefoot has given me more muscle, more energy, and more strength to do everything from sports to laundry. It’s not just exercise; it’s training our bodies for life. I can’t thank Kelli enough, for all the times in the last two years, I have heard, “you look great, what are you doing?” And I say, “Barefoot Fitness!!!!”
Garth and Sara Spellman
I have always played team sports. When i moved to place and came to an age (fatherhood) that made playing with a team consistently difficult, my fitness suffered considerably. I tried to develop a workout routine but would deviate from that routine frequently - so much that it really was not a routine. I joined Barefoot with my wife after having our second child. I wasn't sure what to expect and Kelli's workouts kicked my butt at first, but Barefoot quickly became one of my favorite things so much that I look forward to going. Kelli and Kate are knowledgable and helpful, but really what makes me want to go back each day is the people. Everyone is welcoming and encouraging. I have so much fun that sometimes I forget I am working out - until the day after that is. - GMS
I was an athlete, a competitive swimmer from the age of seven through college and beyond. Life happened, work consumed me, and at the age of 34, after two pregnancies, I needed something. Not just something, without knowing it, I needed Barefoot Fitness. I joined in July of 2010 and I have not been the same since. I am now part of an elite group of "pull-up" masters, "kettle bell swingers," "prowler pushers" and "get-up gurus", and I have the calluses to prove it. The metamorphosis that my body has gone through would not have been possible without the help from Kelli & Kate at Barefoot Fitness. They are patient, knowledgeable and encouraging. I am a huge advocate of this program. If you are looking for "something," look no further, it will be the best decision you have made for yourself, your body and your mind. Your body will thank you...eventually! - Sara
Barefoot has changed everthing in my life. When I first moved to town it was one of the first things I joined and I have met a lot people through Barefoot. I have started running which I never did before, and now I have done two half marathons. It also has helped me to eat better. It is the only work out program that I have stuck with and it will be four years this fall. So thank you Barefoot.
P.S. Kelli is awesome!!!!
Take a look at Craig. Looks like your average guy. Right? That's what
I thought until I saw this guy that was the same size as me pull a 415
pound deadlift like he was picking daisies. Or maybe it was the
physical strength he displayed on the rings with his ability to do
muscle ups with ease that changed my mind about him.
Craig has taken my knowledge in all facets of exercise, diet and
nutrition, and supplementation and increased it by 10 fold. Since I
started working with Craig I have been destroying my old PR's and
busting plateaus with ease. Not to mention he has also helped me
improve my posture, mobility, and flexibility which helped relieve
shoulder pain that I had previously been experiencing for several
months prior to training under Craig .
I am amazed with what I am able to accomplish with my motivation and
Ann - Transformation progress pics.
Barefoot has motivated me to continue to work towards a healthier lifestyle. I had started out by losing about 60 lbs but even in doing that I was still not happy with what I was seeing. I knew I needed some type of strength training to help me get the end results I want to see.
In the short time I have been going to Barefoot I am seeing results and loving it. I had stopped watching what I was eating which has been hindering me from reaching my goals...the Paleo challenge really helped me see that I needed to get back to making healthier choices. I have new goals for 2012 that are beyond what I thought was possible before.
Barefoot is a great place to help me accomplish this as their's is a great support system...from Kelli, to Kate, to everyone that comes there. Its great to have encouragement as you strive to reach your goals...makes it easier to keep pushing forward!
Thanks for all you do!!!
I love Barefoot Fitness. I have exercised my whole life... from running to aerobics and kick boxing, but I have never experienced anything like this. It is fun and it works. I saw results within a month, and now 6 months later I continue to see physical changes. The strength and muscle toning I expected, what I did not expect was the way it changed my running capability.
I have always considered myself a "runner", I run everything from 5K's to half-marathons. My running pace has always been the same, no matter what the distance or how rigorous of a training schedule I used. I continually ran the same pace.
About 2 months into Barefoot I started running 1-2 days a week in addition to working out 3 days a week at Barefoot. Recently I ran a marathon relay with my leg of the race being 5 miles. I was able to decrease my 5 mile running time by SEVEN minutes! That's a feat I had never accomplished with any other type of training.
I am a true believer in Barefoot Fitness. I'm excited to see where it will continue to take me.
I was somewhat active during school. Took weightlifting classes in highschool and skateboarded. Then school ended and I started to get more and more into a lazy habit. Eating foods that weren't great for me and lots of soda. Got so bad I hardly drank water at all. My health got to the point where I would get easily out of breath just from walking up and down stairs. My weight was going up and clothes weren't fitting anymore.
I did not feel good about where I was heading and how I was feeling anymore. I decided I needed to change. I was not going to be one of those people that say they are going to do something about their diet but never do. I was going to stay committed and follow through.
I found a flier for a fitness class in Belle Fourche called Barefoot Fitness being taught by Kelli Keyes. My first day was tough but it was fun. I enjoyed the group and Kelli as an instructor. I came back and signed up. Every workout as been challenging and fun and works.
I feel so much better now. I feel a lot stronger and I have more endurance. I've learned a lot about proper movements and being conscious about my spinal alignment so I don't injure myself.
If you want to lose weight and get stronger and feel better about yourself and workout in a good, fun environment Barefoot Fitness is the way to go. Thank you Kelli and the group for helping me get in shape.
Cody - Day One
Can't say enough good things about Barefoot! These guys are beyond passionate about what they do. The first day I walked up to the building to train, the owners (Craig & Marshall) are pulling a tractor tire down the street, harnessed to their waist...with a couple extra dumbbells inside for good measure. I knew my session would be quite different from any other I'd been to. They stress the basics, which is key to form and ultimately results. But then they take the basics to another level you didn't even know existed. Highly effective. Highly impressed.
I cannot fully put in to words how my life has changed since working out at Barefoot Fitness. Initially, all I wanted was to get in shape and look better. I have never considered myself to have great athletic abilities, which is thankfully not a requirement to go to Barefoot. Kelli, Craig and Marshall always provide guidance and the assistance I need, not to mention very interesting and challenging workouts. I am amazed at how quickly I have seen results in the last 6 months.
It didn’t take long to “look better” and doing anything would have to make me in better shape than what I was in. Had I known what a profound difference Barefoot Fitness would make in my life, I would have been doing this long ago. For instance, I didn’t expect to look better than I did at age 20. Nor did I expect that my physical strength and capability would surpass what I was doing at that age. The most positive change is the improvement in my relationships with my husband and children. We are less sedentary and are doing far more activities together (one of our favorites being hiking). As a result, we communicate more, enjoy each other’s company, and just have fun! What a way to live life and it only continues to improve!
I prided myself on being a mother of two and looking “pretty good" – that is what 12 years of 4 days a week of jogging gets you anyway! This all changed when I was introduced to Barefoot Fitness in the fall of 2008. When I started in 2008 – I thought I was in great shape – now I realize that I didn’t have much muscle to me at all. I definitely had a “runner” physique!
Now two sizes smaller with much less body fat and much more lean muscle I am in better shape at 32 that I have ever been! I have muscle definition in all parts of my body – something that I have never had before! The strength training that you get at BF is amazing and always at a level that you can handle – but the conditioning that the class offers is another great benefit. It helped me attain a long-time goal of mine: I signed up for a half marathon, added two days of running per week to my Barefoot training and three months later finished in 14th place out of 390 finishers. Amazing… I feel more athletic than ever!
I owe this to what Craig, Marshall and Kelli bring to the table at Barefoot Fitness. They are all experienced and knowledgeable. They will get you to where you want to be with training and guidance on diet and nutrition.
Barefoot Fitness is fun, energetic, and transforms your body – fast! Nothing compares to it!
If you want a testimony, you should start by asking the spouses of the people who are members of Barefoot. They will tell you the truth of the complete transformation that they see!
I no longer recognized my body after two back-to-back pregnancies in my mid-30’s. I wasn’t ready to join the “soccer moms w/ muffin tops and bad jeans club”. I joined Barefoot with hopes of just being able to get a glimpse of my pre-pregnancy body. Within 6 months I can clearly see accented muscle on my abs and know that a six-pack is realistic. Within the next 6 months I will have better body composition than I did pre-pregnancy. BF uses simple, efficient and effective training methods to get you the body you want. Added bonus: the instructors are knowledgeable and actually practice what they preach.
Craig's demeanor, knowledge, and his client's results have propelled him into the upper echelon of personal trainers and strength coaches. In an industry with little regulation, false claims and exaggerated promises, Craig's down-to-earth, realistic, and effective programming is a breath of fresh air. This guy knows how to get results. All you have to do is listen and work hard.
Dr. Dawn Hourigan
Flabby, out of shape but running four miles four times per week, how does this work? It wasn’t…Eleven months ago I started Barefoot Fitness. I was one year past the birth of our third child, 160 pounds and a size 10. The workouts from the beginning were innovative, interesting and INTENSE. There wasn’t often a day that I didn’t come home sore and sometimes it would last for days. After 10 weeks I began to see amazing results with a decrease in my muscle crankiness. This was the first time I had been truly consistent with a workout, but this was because it was new, fresh and fun. No more boring dumbbells, crunches or bench press. I have dropped 6 sizes and lost inch upon inch. Aside from the slimming and weight loss, I have seen dramatic changes in my posture and ability to better serve my chiropractic patients.
Craig and Marshall have done an excellent job paying close attention to proper technique and muscle contraction. They have a unique way of taking basic body weight exercises and turning them into workouts that challenge the elite and strengthen the weak.
I will continue to use Barefoot Fitness to better my body in ways never imaginable. I would like to encourage others to be consistent and do the same!!!
Dr. Dawn Hourigan
Barefoot is the toughest workout I've ever done. Each day is different and your mind and body never get bored. I thought I was too old and out of shape to handle it, but I've surprised myself. In fact, the sessions are so challenging that I would quit if the results weren't so great.
Barefoot Fitness has been such a great program for me. I have always ran and lifted weights on my own, but have never seen the results that Barefoot Fitness has provided. For me, the program has allowed me to reshape my body while feeling strong, fit, and much more confident about my post children appearance. I would encourage people of all athletic abilities to try it. The workouts are really tailored to fit your own strength level while pushing you go beyond what you think you are capable of doing. Being fit is more than just about working out, it is about nutrition as well. I have learned a lot in that respect also. In my opinion, your fitness level is limited only by your own dedication and desire to improve at Barefoot Fitness.
Chief USN Special Warfare Boat Operator
Problems always seemed to arise near Craig......
Well with good reason of course; he has solutions.
If this guy says he can make it work he will. Whatever your expectations are for Craig to help you, breathe easy he will develop multiple avenues for your success. For example, if you gave Craig a cow, a broomstick, two bicycle tires, some sturdy vine and three buckets carved from a log, he’d build you a means to travel and a kickass gym. I had the privilege working with him while he served in Naval Special Warfare as a Special Warfare Combatant-craft Crewmen for 6 years. I spent 2 of those years supervising him in close quarters around the world fighting the Global War on Terrorism. I can certainly attest to his values and his character that sustains them. No matter how mundane, how ridiculous, or just plain “this isn’t our job” our missions were, Craig always saw it through with determination and accuracy. I could always count on him to see the bigger picture and keep the rest of the men from turning to mutiny. During deployments when the operations are slow many operators take advantage of the time and workout. Craig became known as the guy who’d get you started, get you through it, and see it done. It didn’t matter if you wanted to get ready for a triathlon, become the strongest man, or just come home looking better! He would research on our limited overseas internet and devise a plan to set you up for success. All you needed to provide was an ear, a clear head, and the ability to endure much pain. OK it wasn’t torture but your comfort zone must be breached. Your follow through and willingness to “change” is required as well when working with him. Craig will not disappoint nor let you down. He’s just not capable of such an action.
I have been "working out" at gyms for the past 15 years. I have spent thousands of dollars on membership fees and personal trainers and to be honest I have never felt I really knew what I was doing or why. Two months ago while traveling in Nepal I met Craig. I was immediately impressed by his extensive knowledge on nutrition, the body and what exercises work best for certain people. He told me about his fitness program and I knew right away that I had to try it. When I saw three sets of rings hanging from the rafters I admit I was intimidated, but Craig put me at ease with his patience and encouragement. What impressed me the most was how he was able to show me one simple move that would allow me to finally touch my toes after going my entire life without being able to do so. Years in gymnastics as a kid couldn't do what Craig did in just 20 seconds. I am so excited to continue with Craig's program and because of his understanding of body systems and exercise, I am highly confident that I will be in my best shape in no time!!!
USN SWCC, US Merchant Marine Academy
Craig is a motivational freight train. I have experienced life changing results having spent time with him. The times I worked out with Craig were the most fulfilling to date. Not only will you learn proper techniques and nutritional insight, Craig’s quest to cut the fat from present day self proclaimed fitness gurus is top notch. He has a simplistic and highly effective program that can cater to any individual’s needs. I am glad to know Craig and trust his word when it comes to peak physical performance.
As we get older, to maintain or even lose weight is a task in itself. Well, that’s what I thought... I had gone through some battles that left me with extra weight to say the least. Craig has shown me a different light in my fight to lose this weight. I not only just lose weight but enjoy doing it. In the past, I loved to run and wanted to acquire that love again. I started slow and retrained on how to control my breathing and technique while bringing my fitness levels back up. Soon, I was comfortably adding miles to my runs. I am now up to four miles per run or more and have obtained my love for running again.
Craig showed me not only how to work out, but to know my body and what it needs to obtain my goal. He taught me an effective warm-up, which I have learned is a must. When I started I could not even do a lunge, never mind doing a set; now I have implemented them in every work out. I actually enjoy doing lunges now.
Not only did Craig show me how to eat well, he explained how the food I am eating can benefit my body. The recipes I received, which he showed me how to cook, were amazing. I thought to myself “I do not have to eat cardboard to lose my weight!” I am a woman, I love food! I do my shakes when I need to, but I also eat some really good food.
USN Special Operator
Take a look at Craig. Looks like your average guy. Right? That's what I thought until I saw this guy that was the same size as me pull a 415 pound dead-lift like he was picking daisies. Or maybe it was the physical strength he displayed on the rings with his ability to do muscle-ups with ease that made me think that something was different about him.
Craig has improved my knowledge in all facets of exercise, diet, nutrition and supplementation by 10 fold. Since I started working with Craig I have been destroying my old PR's and busting plateaus with ease. Not to mention he has also helped me improve my posture, mobility, and flexibility which has helped to relieve shoulder pain that I had been experiencing for months prior to training under Craig.
I am amazed with what I am able to accomplish with my motivation and Craigs know-how.