Expert coaching by Kramer Eggemeyer. Premier Personal Training in St. Louis, MO.
MEET THE TRAINER
KRAMER EGGEMEYER
I don't just train bodies; I train lifestyles. As the founder of KeggFit, my philosophy is rooted in a holistic approach to fitness. Based here in St. Louis, I believe that true strength is about more than just heavy lifting—it's about mobility, longevity, and functional capability.
Whether you need to lose 100lbs for your wedding, or simply want to be able to play with your kids without back pain, I build the roadmap to get you there.
Holistic & Sustainable Methods
Joint Health & Mobility Focus
Training out of Ready Fitness Training
TRAINING PILLARS
Mobility & Longevity
Improve joint range of motion and future-proof your body. Mobility is the key to staying functional as you age.
Event Ready Training
Wedding day approaching? I've coached 12+ couples to look their absolute best with tailored timelines.
Sustainable Weight Loss
No fad diets. Just metabolic conditioning and sustainable habits designed to burn fat and keep it off.
Functional Strength
Build power and resilience. We focus on compound movements that translate to real-world strength.
REAL STL RESULTS
Real people, real stories from St. Louis locals. No gimmicks, just hard work and holistic coaching.
"
Michael R.
Lost 45lbs
"I tried keto, fasting, everything. Kramer was the first trainer to ask me about my sleep and stress. In 6 months, I'm down 45lbs and actually eating more than I used to."
Program: Weight Loss Transformation
"
Sarah & Tom
Wedding Ready
"We had 4 months until the wedding. KeggFit managed our timeline perfectly. My dress fit like a glove, and Tom actually has biceps now. Best investment for our big day."
Program: Event Ready (Couples)
"
Elena G.
Pain Free
"I thought back pain was just part of getting older (I'm 55). The mobility protocol changed my life. I can garden and play with my grandkids without needing painkillers."
Program: Mobility & Longevity
100+
Lives Changed
12
Weddings
1000+
Lbs Lost
100%
St. Louis
TRAINING PACKS
Invest in your health with flexible training options.
The Kickstart
5 Sessions
Mobility Assessment
Custom Workout Plan
Nutritional Guidance
Most Popular
The Transformation
12 Sessions
Full Mobility Protocol
24/7 Support
Advanced Meal Planning
Weekly Check-ins
Event Ready
24 Sessions
Designed for Couples/Events
Strict Timeline Management
Full Holistic Coaching
MOBILITY & LONGEVITY
Move Better. Live Longer.
Why Mobility Matters
Mobility is the ability to move a joint actively through a range of motion. It isn't just about flexibility; it's about control.
At KeggFit, we view mobility as the key to longevity. Modern life—sitting at desks, looking at phones—locks our bodies into restricted patterns. This leads to "Tech Neck," tight hips, and lower back pain. Our goal is to reverse that clock and ensure you can tie your shoes at 90 just as easily as you do today.
Eliminate joint stiffness and pain
Improve athletic performance
Correct posture and alignment
100%
Customized Routine
THE KEGGFIT PROTOCOL
1. Assessment
We analyze your movement patterns to identify restrictions in the hips, shoulders, and spine.
2. Activation
We use targeted drills to "wake up" dormant stabilizing muscles that have been inactive.
3. Integration
We integrate this new range of motion into strength movements to make the changes permanent.
EVENT READY
Your Big Day. Your Best Self.
The Wedding & Event Blueprint
I have personally coached over 12 couples to get them wedding ready. The pressure of a big event can be overwhelming, but your fitness plan shouldn't be.
We specialize in reverse-engineering your goals from the event date. Whether you need an extreme transformation—like one client who lost over 100lbs in 10 months—or simply want to tone arms and shoulders for a specific dress, we have the blueprint.
"Kramer didn't just help us lose weight; he helped us manage the stress of wedding planning through exercise. We walked down the aisle feeling like movie stars."
- Sarah & Mike, Married 2023
Photo Ready
Perfect Fit
TIMELINE TO THE AISLE
Phase 1: Foundation
Months 6-4 Out
Establish routine, fix mobility issues, and begin metabolic conditioning. We set the base for the changes to come.
Phase 2: Intensity
Months 3-2 Out
Ramping up strength and burning fat. Nutrition becomes stricter. This is where the visual changes accelerate.
Phase 3: The Polish
1 Month Out
Tapering workouts to reduce inflammation. Focus on definition and energy so you aren't tired for the big day.
SUSTAINABLE WEIGHT LOSS
Shed Pounds. Gain Life.
Stop the Yo-Yo Dieting
Most weight loss programs fail because they rely on deprivation and unsustainable cardio. KeggFit is different. We focus on Holistic Weight Loss.
This means we address the pillars that actually control your weight: Sleep, Stress Management, Gut Health, and Metabolic Rate.
The 80/20 Philosophy
We believe in 80% whole, nutrient-dense foods and 20% flexibility. This ensures you can still enjoy life, dinners out, and social events without guilt, while still making progress.
The Metabolic Reset Method
01
Strength First
Muscle tissue burns more calories at rest than fat. By building lean muscle, we turn your body into a fat-burning machine 24/7.
02
Protein Prioritized
We focus on high protein intake to keep you full, repair tissue, and boost the thermic effect of food.
03
NEAT Activity
Non-Exercise Activity Thermogenesis. We track your daily movement outside the gym to maximize caloric expenditure effortlessly.
FUNCTIONAL STRENGTH
Build Power. Prevent Injury.
Forged Strength
Strength is the foundation of a healthy life. Whether you are carrying groceries, playing with kids, or simply want to feel powerful, strength training is essential.
Our Holistic Strength programs focus on Compound Movements—exercises that use multiple muscle groups at once. This provides the best return on investment for your time in the gym.
What is Progressive Overload?
We meticulously track your lifts. By gradually increasing the weight, reps, or intensity over time, we force your body to adapt and grow stronger. No guessing.
THE 5 FOUNDATIONAL MOVEMENTS
SQUAT
HINGE
PUSH
PULL
CARRY
KEGGFIT JOURNAL
Insights for a stronger life.
Featured
5 Mobility Drills You Should Do Every Morning
Wake up your spine, hips, and shoulders in under 10 minutes. These simple movements are the secret to staying pain-free all day.
By Kramer Eggemeyer • 5 min read
Recent Articles
Nutrition
Why Scale Weight Lies
Understanding body composition vs. weight. Why you might be getting smaller while the number stays the same.
Read Article →
Event Prep
The Wedding Workout Timeline
When should you actually start training? A month-by-month breakdown to ensure you peak on your big day.
Read Article →
5 Mobility Drills You Should Do Every Morning
Kramer Eggemeyer
Founder, KeggFit
Most people wake up, check their phone, and stumble to the coffee pot. But your joints have been static for 8 hours. Waking them up is crucial for longevity.
Here are the 5 moves I recommend to every client:
Cat-Cow: Mobilizes the thoracic spine and hips.
Thoracic Openers: Laying on your side, opening your chest to the ceiling.
World's Greatest Stretch: A deep lunge with a rotation.
Deep Squat Hold: Sit at the bottom of a squat for 30 seconds to open hips and ankles.
Dead Hang: Hang from a bar (or doorframe) to decompress the spine.
Do this for 5 minutes, and you will move better all day.
Want a full routine?
Book a mobility assessment and get a custom plan.
Why Scale Weight Lies: Understanding Body Composition
It's the most common frustration I hear: "I'm working out so hard, but the scale hasn't moved!"
Here is the truth: Muscle is denser than fat. It takes up less space. If you lose 5lbs of fat and gain 5lbs of muscle, the scale stays the same, but your waist size drops two inches.
Focus on Non-Scale Victories
How do your clothes fit?
What are your energy levels like?
Are you stronger in the gym?
At KeggFit, we focus on body recomposition, not just weight loss.
The Wedding Workout Timeline
So you got engaged! Congratulations. Now, when do you start training?
6 Months Out: The Sweet Spot
This allows us to build muscle first (which boosts metabolism) before we start cutting fat. It prevents the "starved" look and creates a toned, athletic physique.
3 Months Out: Crunch Time
If you wait until here, we have to be more aggressive. We focus on metabolic conditioning and stricter nutrition.
1 Month Out: Maintenance
You should be in maintenance mode. We don't want you sore or exhausted for your rehearsal dinner.
Getting Married soon?
TRAIN WITH KRAMER
Based in the heart of St. Louis, KeggFit operates out of the elite Ready Fitness Training facility.
Ready Fitness Training
1530 S. Kingshighway Blvd., Suite 102 St. Louis, MO 63110
Get Directions →
SERVING THE STL METRO AREA
START YOUR JOURNEY
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