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.

Tuesday, November 23, 2010

The last few pounds

Those last few pounds always seems to be the hardest, or so you thought till you met the K-Man.   Ok here is the plan my fitness followers, we are going to do total body workouts 3x per week with at least 1 day apart for recovery.  It is intense but that's why it works;  so rotating to each station and doing 8-12 reps for 3 to 4 sets and no stopping with a 2min break between the circuit  Start off with squats/or leg press, then chest press  (your choice of barbell or dumbbells)  box jumps (18ins keep the heart rate up) back chinups or lat pulldowns and finish off with pushups that equals1 set.  Then with Set 2 you would start the rotation with the pushups and finishing with the leg exercises, Set 3 again reverse the lineup, so legs to start and so on. Somebody complaining out there? we are just getting started and you got a few more to go plus once the warmer weather rolls around again you will be glad you listened. Also to throw a curveball to the brain and your metabolism we are going to have a cheat day once a week.....that got your attention (lol)  Like training the same way and leveling off in results, the brain adapts to your healthy eating habits so indulge in some of your guilty pleasures and trust me you actually will lose weight  and thus the last few pounds. There it is bloggers and i would suggest to do this training routine for a month then and as usual change up.

Saturday, November 13, 2010

Why you gals should train like guys!!

First to change you shape (an apple, pear, hourglass whatever) and if all you do is cardio ladies you become a smaller version of these, weight bearing activities will change your body structure. Secondly bone density, at age 30 you start to lose bone mass faster than you can replace it and since it is a living tissue, strength exercises will help generate new bone and add density to the existing. Next up my female followers, notice as we get older our metabolism slows down...why is this K-Man?  Well  its because our muscle mass leaves us as we get on in life, so if you don't want those bingo arms (lol) you need to lift some weights to maintain your upper body muscle and for every pound you keep, a extra 50 calories per day
that is needed for repair/maintenance so your stoking the inner fires and burning up calories.  Finally to put to rest the myth that you will turn into a guy by visiting the weight room, its impossible as you don't have as much testosterone as a man. Those so called fitness women who look like guys? they are taking a male growth hormone.... deeper voice, facial hair, man's jaw line, added muscle etc, not so attractive.  So there it is girls, the secret to staying fit and younger is a four letter word....IRON !!  See you at the dumbbell rack.

Saturday, November 6, 2010

Protein Power

Ok we have the training tools to exercise ( videos/text) and now comes some extra info to take advantage of. A protein shake within an hour before working out and by 20 mins after exercise has been proven to work best and not just for the guys but also you gals. So with that in mind here is a couple of smoothie concoctions; 8oz pineapple juice, plain Greek yogurt, frozen banana, dark berries and the protein powder;  or 8oz soy milk, spoonful peanut butter, frozen banana and the protein powder.  Now I know not everyone can do whey protein as it may cause bloating or an upset stomach so here is the breakdown for all your choices and always look for products without artificial sweeteners or flavors:  A) Whey Protein; it is removed from the milk during the cheese making process and is a complete protein, ( meaning it has all nine essential amino acids which is the protein building blocks that the body cannot make on its own) it has little fat, no lactose and is quickly digested. B) Soy Protein;  made from defatted soy flour ( this is the alternative for vegetarians) So look for the products that contain a soy protein isolate which is a highly purified form that has all the carbohydrates removed thus leaving a 90% protein. Finally it contains all the essential amino acids that you are looking for. C)  Brown-Rice Protein; it contains B Vitamins, iron and a little calcium and is not a complete protein so for my opinion not worth the money  D) Hemp Protein; contains all the amino acids needed and is a good source of fibre, B Vitamins, iron, and omega 3 & 6 fatty acids.   So there are your choices and opt for what works best for your bodytype ..... then reap the benefits.