Hello Everyone!!

Firstly let's get the excuse of being "too old" to get in shape out of the way.
For me my birthday is just a date on a calender as i have competed for over a decade against competitors half my age. How you might ask? By having the knowledge of how the body functions and just as importantly how to get the most out of your workouts, i will pass on my wisdom & tips to you my fellow bloggers and followers.

The "Key"(s) to exercise is having a variety. First not allowing the task to become boring and/or cumbersome as you must keep the brain guessing thus eliminating the plateau effect. Also when changes are not immediate one tends to become frustrated and feels like quitting, so we are going to change this with the blog to keep the routines far from boring and productive.

Secondly i will pass on knowledge regarding nutrition and water which is critical. You can work out all you want but remember what you do during exercise is tearing down the muscle and if you don't repair and hydrate you are just wasting your time, this aspect is probably 60%+ of the equation to a healthy body

Within the continuation of this blog, I will show you how to improve your health, change your shape and improve your game.... from the serious athlete to the weekend warrior. There will be video's of weight bearing exercises per body part and routines that everyone can fit in to their schedule and lifestyle no matter how hectic it is.

And remember, there is no point in having an empire if you are not around to enjoy it. Your body is a temple!

Yours in Fitness,

Terry Keys


"Terry's knowledge of nutrition, proper training techniques and insight into how to maximize our player's energy and strength is second to none........ it has proven invaluable in our team's success."
-Trevor Stienburg, Head Coach
SMU Hockey Huskies
2010 CIS National Champions

"Few athletes have the dedication, let alone the physical ability to stay at the top of their sport the way Terry Keys has."
-Jim Reyno
Halifax Daily News Reporter

"Very few athletes have the ability or knowledge to truly help people in reaching their lifestyle goals. With his proven accomplishments in body sculpting, Terry is able to grasp and provide methods that work........ He is a walking testimonial of his success and abilities in living a healthy and happy lifestyle."
-Richard Glover
Director HBS & ProLab Canada


I, Terry Keys along with the my charities ( Childrens Wish, QE11 Foundation and Maggies Place) also with The Tower, make no claim as to the accuracy of any of the information provided in the blog. If you have any questions regarding your health, nutrition or well should visit a certified physican.

Saturday, February 27, 2010

Anti Cancer Foods

Ok, a small recap..... remember we have to choose the foods that work for your body ( yes I'm saying not to follow the food guide) again four or five small meals spread 2 1/2 hrs apart and drink the recommended water intake. You now know how to determine calories and your daily intake and not to go below that level or your brain will ramp down the metabolism. Also at the beginning we talked about building up our defenses  for everyday cancer causing carcinogens.
With that in mind here is a list of some anti-cancer foods for everyone to improve those odds…

All Berries
Whole Wheat
Red Cabbage

Yellow & Orange veggies
Red Grapes
Dark Cherries

For the female Bloggers, foods to help prevent Breast Cancer:

Cruciferous Foods- Broccoli, brussel sprouts, radish, cauliflower, cabbage, turnip, kale and turnip greens  (All of these contain indole#3...carbinol, which lowers estrogen levels)

Omega #3 oils-salmon, herring, mackerel, anchovies, sardines, tuna and walnuts.

Green Tea-Rich in EGCG ( powerful anti oxidant that stops the growth and kills cancer cells within, but without harming healthy tissue)

And last but not least..-Soy ( Remember, not too much as we discussed in the previous blog)

There you go bloggers, some powerful allies to have in your corner for a long and prosperous life

Saturday, February 20, 2010

Understanding Carbohydrates

It is very important to know the Glycemic Index as it is the scale of how quickly a carbohydrate will break down into glucose (sugars) then into your blood stream (it was first developed to help people with diabetes). For us and training; having a lower GI carb before you workout will give you the energy to exercise and after a high GI carb to help transport the protein to the muscles that you have just broking down (remember all you do during exercise is tear down the muscle, so you want to repair as quickly as possible). Also the first 20 mins after exercising is called “the window of opportunity” as your insulin levels are the most sensitive so the store is wide open to replenish. This is why you can “get away” with some low/medium GI carbs with your protein smoothie within that magical 20 minute time-frame.

Some examples of each group;

Low GI -
Most vegetables ( except potatoes), peaches, strawberries, mango,
grainy breads, pasta, milk, yogurt etc.

Medium GI- Whole wheat products, basmati rice, sweet potato, raisins, cheese, pita/rye breads, banana, cranberry juice, etc.

High GI -White potato and rice, bagels, rice cakes, white bread, watermelon, corn flakes, pretzels, parsnip, etc.

Monday, February 15, 2010

Another Enemies.......Soy Protein and High Fructose Corn Syrup (HFCS)

 Since everyone can relate to the automobile....if you continue to put cheap oil in to the car one day it will roll over and die, not good. So with that in mind here are two more foes against us;  Unfermented Soy Protein and High Fructose Corn Syrup (HFCS)   Oh i can hear it now; soy is good for the heart and it can lower LDL cholesterol but i am here to say that too much soy can result in more fat.... why?  It can spur the formation of fat cells from two natural chemicals found in soy and the scary part its hiding in everything from french fries, cookies, to salad dressing plus some chicken and fish are fed with soy. Then with too much soy your body builds up an estrogen dominance ( read the last blog on Organic Foods to explain) and so now you can see why  we need to reduce the intake  Now with high-fructose corn syrup ( its used for a sweetener because of its cheaper cost to raw sugar) its found in everyday items from bread, ketchup, cough medicine etc ( check your labels bloggers, if it contains HFCS well you know what to the curb lol)  Studies say it tricks your brain into craving more food even if you don't need it plus of course too much "sugar" will contribute to more calories which is a weight gain, Type 2 Diabetes and risk of heart disease. Now its recommended per day that females have only 100 calories ( 6 teaspoons) and males 150 calories ( 9 teaspoons) of
added sugar that comes from any source, so easy to see how we can go over these amounts easily with HFCS added to our grocery list. So be diligent people when at the market and read the labels or how the product was fed as ultimately it ends up in your gas tank.

Saturday, February 13, 2010

Organic Foods

Now some of the pesticides that we get through our food can mimic estrogen which can lead to weight gain and spur unnecessary fat cell formation at any  Estrogen overpowers the insulin hormone (which is used to convert glucose into useable energy for the body) and once this dominant force takes over an insulin resistance develops so basically its not allowed to do its job,
thus its stored as fat.  I know organic foods are expensive......well the K Man has some answers.

Studies have shown these 12 fruits and vegetables have the highest pesticide load.....peaches, apples, bell peppers, celery, nectarines, strawberries, cherries, kale, lettuce, imported grapes, carrots and pears, so look to buy organic to replace these. The good news is this following group  has the least amounts of chemicals.....onions, avocados, sweet corn, pineapples, mangos, asparagus, sweet peas, kiwis, cabbage,
eggplants, papayas, watermelons, broccoli, tomatoes and sweet potatoes

So when able go organic to replace the first list and stay safe with the second 15 choices by washing or through your preparation.   Now onto beef ; with regular red meat there is a good chance your eating weight gaining steroid hormones while organic beef is grass fed and leads to more omega-3 and CLA  (the good fats) which can help you lose weight.
As usual it costs more to eat healthier, but what price do you put on your  health and wellness?.....i thought that would be the answer!