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Entries in mitchell keyes (14)


3 Recovery Techniques to Optimize your Workout 

Over the past 15 years, I’ve had my fair share of clients who get frustrated or hit plateaus with their exercise routine. What I’ve learned in this situation is that most of my clients weren’t overtraining, but rather they were under-recovering. While they were putting in the hard work and long (sweaty) hours, they weren’t putting in the intentional time to unplug and recover!

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Got Knee Pain? Try These 3 Moves



If you measured your age based on how your knees felt, how old would you be? It comes as no surprise that the most common pain that I hear about in the club, right behind back pain, is something to do with the knees. In fact, more than 10 million people visited the doctor’s office in 2010 due to knee pain and injury. 

Made up of bone, muscle, ligaments, cartilage and conveniently sandwiched between the hip and ankle, the knee is a complex body part that is susceptible to injury. While many may be quick to point fingers as to what causes knee pain, there are several day-to-day lifestyle components that get overlooked when it comes to the source of knee pain and how they’re negatively impacting our body’s largest pair of shock absorbers: 

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5 Beginner Foam Rolling Moves

Everyone can benefit from foam rolling.

Although popular with our fitness professionals, this tool might be one of the most underutilized pieces on our fitness floor.

Per Mitchell Keyes, master trainer with a credential in muscle activation therapy, “Foam rolling supports a technique, called self-myofascial release (SMR), that helps apply pressure to the tissues around your muscles.  This tissue can get tight (often called a trigger point or bundle of tissue) – whether from exercise, sitting all day or even wearing heels, etc. – so foam rolling helps to loosen it by breaking up that ‘bundle’.”

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Recipe Roundup: Shakes and Smoothies

In the hustle and bustle of life, we naturally look for convenience wherever we can. When we commit to a health journey, the question becomes this: how can desired convenience and healthy eating conjoin?

Enter shakes! - a powerful, efficient and tasty way to get your needed nutrients.

Consider them for post-workout nutrition, meal replacement or even “dessert"! If you’ve thought of shakes as simply powder, liquid and ice, however, you’ve been selling them short!

Read on for more than a dozen great recipes that incorporate the full lineup of proteins, veggies, fruits and other real food choices.


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Q&A: Exercise with Chronic Pain or Injury

As a corrective exercise specialist, I have many clients approach me with questions about exercising with pain or injuries, whether these are the result of a recent event or the lingering effects of a chronic condition.

Let me offer the essential reminder first that it’s always important to consult with your physician no matter what the nature of the injury or pain. As part of the consultation, he/she will likely perform a series of assessments (e.g. x-ray, MRI, etc.) and – based on those results – may be able to provide non-invasive treatments for helping solve the issue.

If not, surgery may be in your future. If it is, I agree with the many experts who suggest obtaining 2-3 additional opinions just to be sure any and all alternatives have been ruled out. You always want to avoid something as invasive as surgery because once you’ve had it, there’s no going back to your original template.

Below are a few common inquiries that I receive from my clientele. If you find yourself experiencing joint pain, read on for some suggestions to reduce or even eliminate discomfort through targeted exercise and complementary treatment programs.


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7 Ways to Maintain Motivation during a Weight Loss Plateau

Let me first say, I get it. Plateaus can be painful!

Even if we mentally prepare ourselves to expect them on our weight loss journeys, they can still be extremely frustrating when we actually hit one. For many, plateaus prompt self-doubt or even desire to quit the program.

Before we throw in the towel, however, it’s important to understand what a plateau really is as well as the many ways we can overcome one.

Insight into this common part of the weight loss process can help us see past the temporary stumbling block and ahead to the definite progress to come.


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10 Get Your 10,000 Steps

How many steps do you think you get in an average day - minus workouts?

At Life Time, we suggest the 10,000 steps/day goal because activity throughout the day makes the body’s metabolism work more efficiently.

That said, we know that 10,000 steps (outside of your workout efforts) can sound like a daunting task - especially on work days. Not everyone has the “luxury” of a treadmill desk at their home/work. Further, getting in this number of steps can be challenging if you aren’t in the habit of prioritizing frequent movement.

It’s important to start small with new habits and small victories, such as 5000-6000 steps per day, working up to 10,000 over the course of a few weeks. Here's how to do it.


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