Kelley Rubish Coaching, LLC

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Kelley Rubish Coaching, LLC ~Mom of 6 + angel
~Personal trainer
~Online Coach
~Group Coach Beyond my faith and family, fitness is such a passion! Absolutely!

Over my 19 years in the fitness industry, I've amassed a wealth of knowledge and experience that serves as the cornerstone of my coaching approach. From understanding the intricacies of physical training to mastering the psychology of motivation, every day has been a lesson in sculpting not just bodies, but lives. This depth of experience enables me to guide individuals towards their goals with precision and passion, creating lasting transformations and fostering a legacy of success. It's not just about shedding pounds or building muscle; it's about the incredible journey of transformation. Witnessing bodies morph into their strongest, healthiest selves is nothing short of inspiring. Helping people rewrite their health stories and reclaim their happiness? Let's embark on this empowering journey together!"

Koa Barbell Bash• MOCK POWERLIFTING MEET •SATURDAY • DECEMBER 5, 2026Lifting begins at 10:00 AMCome test your strength, ...
09/29/2026

Koa Barbell Bash

• MOCK POWERLIFTING MEET •

SATURDAY • DECEMBER 5, 2026
Lifting begins at 10:00 AM

Come test your strength, learn how a powerlifting meet works, and have some fun with your Koa Barbell Club crew!

This is an unsanctioned mock meet — perfect for first-time competitors, experienced lifters who want some platform practice, or anyone who just wants to see what they can do!

ENTRY IS FREE!
Competitors must have an active Koa Barbell Club membership.

IMPORTANT DATES

Sign-Up Deadline: October 10, 2026
Meet Day: December 5, 2026
Weigh-Ins: 8:00–9:00 AM
Lifting Begins: 10:00 AM

THE LIFTS
SQUAT • BENCH • DEADLIFT

Each lifter will have 3 attempts at each lift.

A FEW MEET RULES
• Commands will be used for all three lifts.
• Standard powerlifting rules will be followed so you can learn what to expect at a real meet.
• No straps allowed on deadlift.
• Weigh-ins are required the morning of the meet.
• Most importantly — this is a MOCK meet. Come ready to learn, lift heavy, cheer each other on and HAVE FUN!

WANT IN?
We need to know by OCTOBER 10!

Koa Strength and Fitness
Strong people. Strong community.

09/04/2026

Last week, our oldest Koa member turned 80 years old. 🎉

And if you know Mark, you know simply saying “Happy Birthday” isn't nearly enough.

Mark started personal training with me back in 2024 and has been a staple at Koa ever since. He is truly one of those people you just want to sit down and listen to. He has stories upon stories from a life that has taken him all over the world, and I could listen to them all day.

His sport of choice is running…although I'm not sure Mark would actually call it his “choice.” 😂 Long-distance running might be the thing he loves to hate most. But this man has run the Boston Marathon and was actually there in 2013, the year of the bombing. Just one of many experiences tucked into 80 years of a pretty incredible life.

Mark also loves trivia. And jokes. And quotes. This man has a quote for EVERYTHING. I swear sometimes I think Mark made the Einstein quotes before Einstein did. 😂

Somewhere along the way, our training sessions became as much about exercising my brain as his body.
For a while, we had a word challenge. We'd each show up with a word, spell it, use it in a sentence, and try to stump the other person with something they'd never heard before.

Then came the challenge of bringing in a fact the other person didn't already know.
Do you know how HARD it is to tell this man something he doesn't know?!

He keeps me on my toes. He makes me laugh. He challenges me to learn. He has single-handedly brought 60's music back into heavy rotation at Koa, and somewhere between the running stories, world travels, trivia, jokes, quotes, obscure vocabulary and workouts, he has become a really special part of this place.

There are people you meet through your work who remind you what a privilege it is to do what you do.
Mark is one of those people for me.
I'm genuinely so grateful our paths crossed and that Koa gets to be a little piece of his story.

Happy 80th birthday, Mark! ❤️

Here's to more miles, more stories, more words I can't define, more facts I can't use because you already know them, more jokes I've probably already heard…and plenty more 60s music at Koa.

08/12/2026

This morning, our group training looked a little different.

Instead of our usual timed format, we did straight reps and sets.

I like doing this occasionally because it gives me a chance to see where everyone’s strength levels really are. It helps me know what they should be lifting during our regular timed sessions...and honestly, it gives me a glimpse of their potential, too.

Because when the clock isn’t running and the goal is simply, “Let’s see what you can do,” people tend to surprise themselves.

As I watched our ladies lifting this morning, I was reminded of one of my favorite things about coaching: watching strength progress over time.

I told them a story about one of my very first clients, who also became a good friend.

Years ago, she was at the gym without me and attempted a 95 lb bench press. She failed the rep and got pinned under the bar. At that particular gym, the free-weight area was always swimming with men, and thankfully one of them graciously came over and helped pull that 95 lbs off her chest.

Fast forward a few years…
She was benching in the 170s effortlessly.

I’ve watched that same story play out in different ways over and over again.

I’ve watched people struggle with weights that eventually became warm-ups.

I’ve watched people discover strength they had no idea they possessed.

And I’ve watched people come back from injuries, setbacks, and seasons when their bodies weren’t cooperating and eventually destroy weights they never imagined possible even on their healthiest days.

That’s the thing about strength.

You don’t always notice it happening.

Five pounds here. Another rep there. A movement that feels a little easier. A weight that used to intimidate you suddenly becomes something you don’t think twice about.

Then one day you look back and realize just how far you’ve come.

Our bodies are amazing.

Given enough time, consistency, and effort, we get to prove so much to ourselves about what we’re capable of.

I absolutely love watching that happen.

And I absolutely love what I do. ❤️💪

⭐️ Meet Derick! This one is a little different because I can't take any credit for his training…he coaches himself!Deric...
06/05/2026

⭐️ Meet Derick!

This one is a little different because I can't take any credit for his training…he coaches himself!

Derick joined Koa in 2024 and has been a staple ever since. If you've ever been in the gym in the morning, you know exactly who I'm talking about. He rarely misses a training day, always puts in the work, and mornings at Koa just wouldn't be the same without him.

He's also the definition of a team player. Even though he'd probably rather be lifting than talking, he stepped out of his comfort zone and helped coach at one of our annual community workouts last year. That's just the kind of guy he is.

Now for the impressive stuff...
At 45 years old, Derick recently competed at the Appalachian Regional Championship and put up the best total of his career:
⚪️ 672 lb squat
⚪️ 452 lb bench
⚪️ 598 lb deadlift
🏋️‍♂️ 1,722 lb total

What's crazy is that this didn't happen overnight. He's been competing for over a decade and has steadily built his total from 1,155 lbs in 2015 to 1,722 lbs today.

People see the big lifts, but what I see is years of consistency.
Showing up.
Doing the work.
Repeating that process over and over again.
That's how you get stronger. That's how you get better at anything.

And because no Derick post would be complete without a few fun facts:
⚔️ He will gladly explain why 1 rep is the superior way to train.
😇 He somehow has the face of an angel despite moving weights that could crush small vehicles.
🍻 He firmly believes Viking Fridays should be recognized as a national weekly holiday.

Derick, we're proud to have you at Koa. Congratulations on a huge meet, a lifetime PR total, and for being the kind of person who makes our gym community better just by showing up.

Meet Scott!⭐️Scott walked into Koa in July of 2025 with very little training experience, but he had a goal: get stronger...
06/04/2026

Meet Scott!

⭐️Scott walked into Koa in July of 2025 with very little training experience, but he had a goal: get stronger and leaner.

From day one, he jumped into our Barbell Club and got to work.
You know that feeling when the lifts start clicking? The weights are moving well, confidence is growing, and you can't wait to get back under the bar? That's exactly what happened with Scott.

What started as a desire to get stronger quickly turned into something more. He caught the bug and decided to take the plunge with Koa Power Team and step onto the platform for the very first time.

For a first meet, he put together an awesome performance:
⚪️ Squat: 302 lbs
⚪️ Bench: 194 lbs
⚪️ Deadlift: 386 lbs

What impresses me most isn't just the numbers—it's how quickly Scott embraced the process. He showed up, learned the lifts, trusted the coaching, and wasn't afraid to challenge himself by competing.

Your first meet is about more than the total. It's about stepping outside your comfort zone, testing yourself, and learning what you're capable of. Scott did exactly that.

This is just the beginning. I look forward to watching him continue to grow stronger, build more confidence, and take another shot at the platform!

Meet Dustin!⭐️Dustin is a man of very few words... until he pulled a 496 lb deadlift. Then came the biggest smile I've e...
06/03/2026

Meet Dustin!

⭐️Dustin is a man of very few words... until he pulled a 496 lb deadlift. Then came the biggest smile I've ever seen from him.

I met Dustin just 8 weeks ago. He's brand new to powerlifting and had only 6 weeks to prepare for this meet. He came in dealing with some aches and pains, so we knew we had a challenge ahead of us. The goal wasn't just to get him on the platform—it was to get him there as healthy and as strong as possible.

We started by maxing out his lifts at Koa and then got to work.
Dustin had to rearrange his daily routine to make training a priority. He had to learn how to film his lifts, track his numbers, and trust the process. Every week he showed up, put in the work, and got a little better.

And he didn't do it alone. One of the coolest things to see was the support from his family throughout this journey. Whether it was adjusting schedules, cheering him on, or simply encouraging him along the way, having that support system is huge. Powerlifting may be an individual sport, but accomplishments like this are often a family effort.

His meet numbers were:
⚪️ Squat: 344 lbs
⚪️ Bench: 254 lbs
⚪️ Deadlift: 496 lbs

That deadlift was something special. Watching him lock it out and realize what he'd just accomplished was one of my favorite moments of the day.

500lbs+ is definitely in his very near future!

This was only the beginning. Proud of you, Dustin! The future is bright. 💪🔥

Heeeere’s Tyler!💪Tyler started Barbell Club at Koa Strength And Fitness a few years ago and even competed using that pro...
06/03/2026

Heeeere’s Tyler!

💪Tyler started Barbell Club at Koa Strength And Fitness a few years ago and even competed using that program for his first couple of meets.

As he got stronger, we felt he needed a more individualized approach, so he transitioned to online coaching.

Over the past two years, Tyler has added an incredible 141 pounds to his total. His progress hasn't come easy. He's battled demanding work schedules, consistently making early morning training sessions happen when it would have been easier to skip. He also worked through a back injury, stayed patient during rehab, and came back stronger than before.

At this meet, Tyler put up:
⚪️ Squat: 419 lbs
⚪️ Bench: 271 lbs
⚪️ Deadlift: 476 lbs

These numbers are a testament to his consistency, resilience, and work ethic. The best part? Tyler still has some hefty goals ahead of him. We'll take these results and get back to work with even more focus and intensity.

Congratulations, Tyler! 💪🏽🏋️‍♂️

⭐️Next up is Jacob!I've been coaching Jacob online since 2022, which honestly doesn't even seem possible. Where has the ...
06/02/2026

⭐️Next up is Jacob!

I've been coaching Jacob online since 2022, which honestly doesn't even seem possible. Where has the time gone?!

For years, the entire gym has tried to talk him into doing a powerlifting meet. Every time the topic came up, it was a hard no. He never budged.
So imagine my surprise when I got a text that said:
"How bad of an idea would it be for me to possibly do the meet?"
😂😂😂

Fast forward three weeks, and there he was stepping onto the platform for his very first competition.

Jacob came into this meet with one goal: a 1,000-pound total.
And he walked away with exactly that.
💪 Squat: 315 lbs
💪 Bench: 262 lbs
💪 Deadlift: 426 lbs
Total: 1,003 lbs

Not bad for a guy who signed up three weeks before the meet!
What makes this one especially meaningful is that Jacob has a really special personal connection to lifting that involves one of his brothers. It's his story to tell, not mine, but I know there was someone looking down on him this weekend who was incredibly proud.

It takes a lot to step outside your comfort zone and do something you've been avoiding for years. Jacob finally took the leap, trusted the process, and proved to himself that he belonged on that platform.

The question now is...
Can we convince him to do another one? 👀

Congratulations, Jacob! I'm proud of you for finally saying yes and getting on the platform. Now let's start working on Meet #2. 💪🔥🏋️‍♂️

⭐️Next up is Hannah!Hannah, Hannah, Hannah... where do I even begin?I've had the privilege of coaching Hannah for the pa...
06/02/2026

⭐️Next up is Hannah!

Hannah, Hannah, Hannah... where do I even begin?

I've had the privilege of coaching Hannah for the past two years, and watching her develop into the lifter she is today has been incredible.

Honestly, watching her lift makes me want to be big and strong like her. 😂 Her lifts are smooth, calculated, and powerful. She approaches training with confidence, but she's also willing to put in the work year after year to earn every pound she puts on the bar.

One of my favorite things about Hannah is that she dreams big. She wants big things for herself, she sets lofty goals, and she isn't afraid to chase them. I absolutely love that about her.

This meet was especially special because Hannah was named Best Female Lifter! 🏆⚔️

For those outside of powerlifting, she came home with a sword. And in powerlifting, a sword is THE item to win. It's the trophy everyone wants.

Her numbers this weekend were:
💪 Squat: 335 lbs
💪 Bench: 181 lbs
💪 Deadlift: 390 lbs
Just take a second and appreciate that.

Over the past two years, Hannah has added an unbelievable 247 pounds to her total.
Aye aye aye! What a babe! ❤️
The crazy thing is, she's not done. Not even close.
She already has her sights set on some huge numbers, and knowing Hannah, she'll put her head down, get to work, and make them happen.

Congratulations on an incredible meet, Hannah. Bringing home Best Female Lifter and a sword is pretty dang cool, but you've earned every bit of it.
Now let's go chase those next big goals. ⚔️🔥💪

⭐️Next up is Mary!💪 Squat: 209 lbs💪 Bench: 110 lbs💪 Deadlift: 243 lbsThis was Mary's very first powerlifting meet, and s...
06/01/2026

⭐️Next up is Mary!

💪 Squat: 209 lbs
💪 Bench: 110 lbs
💪 Deadlift: 243 lbs

This was Mary's very first powerlifting meet, and she absolutely crushed it.

What impressed me most wasn't just the numbers she put up on meet day—it was everything she did leading up to it. From her nutrition to her training, Mary's discipline throughout this prep was unmatched. Once she set her sights on competing, she committed fully and did everything she could to make her first meet a success.

Mary is also one of our afternoon group coaches at Koa. She leads by example every single day. Most mornings, you'll find her at the gym early getting in steps with some of the women from our groups before the day even gets started. She's the kind of person who shows up consistently and encourages others.

As a coach, those are the things that make me the proudest.
She trusted the process, put in the work, and stepped on the platform ready to perform.

The result was a fantastic first meet and a total that gives us a great starting point for what's ahead.

The exciting part is that we're just getting started. Now that we have some numbers on the board, I can't wait to see how much progress she makes moving forward.

Congratulations on an awesome first meet, Mary! ❤️🏋️‍♀️👏

Address

697 Emory Valley Road Ste. B, C, D
Knoxville, TN
37830

Telephone

+18654045200

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