Knute
Keeling

Founder, Rise and Conquer

My Story

For years, I was in the fight of my life — not in the gym, but at home.

My ex-wife battled severe alcoholism. In and out of rehabs, she couldn’t be present for our family. Meanwhile, I was raising our two daughters, doing everything I could to protect them and keep life stable.

Training had always been my anchor. It kept me physically strong, but it wasn’t enough. Each morning, I woke up with anxiety and fear, unsure of what the day would bring.

I needed something deeper — something that could strengthen my mind and emotions as much as my body.

So I began experimenting with a system:

  • Breathwork to calm my nervous system
  • Morning flow movement to release tension and energize my mind and body
  • Meditation and gratitude prayer to shift perspective and reset my brain
  • Positive affirmations to rewire my mindset and build confidence

Day by day, I felt different. Calmer. Clearer. Stronger.

That transformation is why I built the Rise & Conquer Morning System. Because I know firsthand: when you own your morning, you conquer your life.

Knute with his daughters, Cameron and Kianna

This practice didn’t just help me survive… it helped me thrive. My daughters grew into strong women, both earning college degrees — and together, they became National Champions in Beach Volleyball.

Meet Knute — The Professional Side

Knute is an accomplished Fitness Professional with over 25 years of experience in coaching, training, and health transformation.

  • Morning Routine Authority — Over 10 years of dedicated research and practice into the science of morning systems
  • AuthorFamily, Fun and Fitness, a practical guide to building a healthy lifestyle with family
  • Coach & Mentor — From high school athletes to professionals, Knute has trained countless individuals to reach peak performance
  • Golden Agers Advocate — A decade of experience helping older adults improve strength, balance, cognition, and independence
  • Media Presence — Co-hosted on a major platform for 5 years, engaging an audience of 20K+

But beyond certifications and achievements, Knute is a father first. His greatest pride is raising two strong daughters who’ve not only excelled in sport, but in life.

Rise & Conquer exists for one purpose: to help you start your day in the most powerful way possible.

Contact Knute

Feel free to send me a message about your personal wellness journey.

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