Hey, I am getting in shape by working out with Keshia Lyons . Checkout https://builtbykey.info to know more.

Sedentary: No exercise and have a desk job

Exercise multiple times a day or have a physically challenging job

Working days

Working hours

Role of dietary intake in weight loss

Exercise and Physical activity linked to weight loss

Basics of calorie counting by Harvard Health

Diet and exercise for weight loss - Research paper by US National Library of Medicine

Research on weight loss, diet and workout

Source of food database used in the app

Here’s a list of some world renowned research publications that form the basis of health and nutrition advice presented in this app

Nutrition

Resources

Workouts

Let’s get mentally and physically BUIT!

Built by Key

Keshia Lyons 

I believe true health and fitness are about so much more than quick fixes or short-term challenges. While 12-week programs and 90-day transformations can be exciting, real change happens when you build habits that last a lifetime—habits that strengthen both your body and your mind.

My approach is rooted in sustainability. Instead of restrictive diets or rigid workout schedules, I help you create a lifestyle that feels realistic, empowering, and enjoyable. Together, we’ll focus on what truly matters: building strength, improving energy, reducing stress, and nurturing confidence—while fostering a healthy, positive relationship with food, movement, and yourself.

Mental health is at the heart of it all. Your mindset shapes how you show up—not just in the gym, but in every part of life. When stress, doubt, or exhaustion take over, even the best plan can feel impossible to follow. That’s why I focus on creating strategies that support your mental wellness as much as your physical progress. By building confidence, reducing overwhelm, and finding joy in movement, we set the foundation for lasting results that feel good inside and out.

My own journey has taught me this truth. I earned a soccer scholarship to college through discipline, passion, and resilience. Today, I’m also a proud mother of a 2-year-old, born by C-section. Balancing motherhood while staying mentally and physically strong has shown me firsthand how important it is to adapt through life’s transitions with grace, patience, and determination. I understand the challenges, because I’m living them too.

This is not just about temporary results. It’s about creating a foundation that sustains your body, protects your mind, and fuels your resilience—so you feel strong, confident, and capable every single day.

Coach Key

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This 21 days program is designed to kick start your health journey using a simple nutritious diet plan and basic exercises using minimal equipment!

21 days Kickstarter

A gym-based program to help you lose weight and body fat whilst gaining muscle tone and strength and improving fitness levels. Get "Built" now!

Get "BUILT"

This is my most comprehensive program available where we work together to help you reach your physique goals in the fastest possible time frame! 

This membership is exclusive to a limited number of clients where I create a fully personalised program to your lifestyle, resources and preferences.

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