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.

Thursday, December 23, 2010

Improve your squat and bench

Everyone has weak bodyparts that just do not seem to respond to any form of training. Well in some cases it might be because your doing it wrong or taking shortcuts. For example with chest, how many times have you seen someone bounce the barbell off their body to get past the sticking point, then to have the arms straighten  or lock out  to finish off the rep. Or with legs and doing the squat, to use their back to start the movement and again pass the sticking point of the exercise. Well folks here is my Christmas gift to you and the best part?... you can use it for a lifetime, haha. We will use the same apparatus to eliminate those sticking points for each bodypart.... its called a power rack/cage. For the chest; set the side rails so your arms are in a "L" shape as your lying on the flat bench inside the rack. Have the barbell resting on the rails and take the wide grip and push off  then return the weight in a controlled manner back to the rails and repeat ( take note, you let the bar sit and no bouncing) and this will strengthen the lower half of the pushoff and will improve your bench after you do this training for approx. a month. Same idea with squats, set the side rails so your just above the sitting position and then start the movement on the bottom end and remember to keep the head up ( keeps the back straight) and to push off with your heels and not your toes. So after completing one rep allow the bar to rest on the rails and squat up again.  As with chest, do the leg routine for about four weeks then go back to your regular training and be amazed what a difference there is as you have strengthened the lower half of both bodyparts!!

Sunday, December 12, 2010

Having carbohyrates as an ally

Carbs, love or hate them?  Too many and we will have spillage that is stored as fat, not enough and the body cannibalizes your hard earned muscle for energy, so what to do?  But of course lets use them for our grab a seat on the Keys Express and learn how we will have this food group in your corner! So if your goal is fat loss and your workout few times a week multiply your target weight by 1 ( ie 180lbs = 180 grams of carbs per day)  If your above average gym exerciser (5 or 6 visits per week) and train 1hr plus per session you should be 2x your carbs per goal weight ( ie 180lbs= 360 grams of carbs per day) and finally for the competitive athletes out there you will be 3x your ideal bodyweight ( ie 180= 540 grams of carbs per day)  Another method is to fluctuate the intake of carbohydrates over a five day period (again using the 180lb example) So first our protein amount is 150 grams per day over 4-5 meals then for Day1; 180 grams of carbs per day,  Day 2; 150 grams per day,  Day 3; 120 grams per day,  Day 4; 90 grams per day,  Day 5; back to 180 grams per day etc.
The beauty of this plan is days 1 and 2 you use carbs for energy and days 3 and 4 fat is your fuel because of the low carb count and just when the brain picks up on the lack of calories and will ramp down the metabolism..... day 5 appears ( back to the normal levels of Day 1) plus with the protein counts up you feel full and also muscle is not used for energy.  So i told you Mr. Carb was not a bad guy, just had to learn about him and how to use him in our fitness and nutrition goals.