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, May 14, 2011

More Muscle Magic!!

Lets see...... muscle burns fat, revs your metabolism, increases your testosterone levels (which keeps you younger and stokes your sex drive), protects you from heart disease, back pain, arthritis and depression! what isn't there to like? (lol)  First let me explain what this word metabolism is (Greek for change/transformation)... its the amount of energy or
calories your body burns to maintain vital functions 24/7 ( sleeping, at work, exercising etc) so its constantly using what you feed it for fuel and repair. So without saying more muscle the better, hence why i preach weightlifting to everyone. Research shows one training session can raise your calorie burn up to 35+ hrs after you lift and not even counting the energy you use during that exercise. Also the more muscle you have the better the body uses the nutrients you eat and less likely to be stored as fat.....i will explain. Your muscles store calories (energy) in the form of glycogen, when you workout your muscle uses that fuel for training, after you exercise any carbs you eat will replenish that open/empty store and not to your fat cells. Bonus time folks!! if you train hard enough, your body will use for hours afterward your fat for energy to keep all the vital organs going as it wont touch the muscle stored glycogen.....sweet music! The breakdown for metabolism is as follows....60-75% resting rate ( what is burned for your heart, lungs, cells dividing etc) 10% digestive (breaking up your food- carbs to sugar and protein to amino acids) 15-30% any form of exercise. So no more excuses peeps, see you in the weight room!

Friday, May 13, 2011

Gluten....The Facts

Here is a reality check for you followers, you can train all you want but if your putting the wrong food/fuel back into your body your just wasting your time. Think of your car and filling it up with the wrong gasoline as it sputters down the highway, so one of those irritants could be gluten ( Latin meaning glue and is the protein found in wheat, barley, triticale (cross of wheat/rye) and rye) as it has been linked to over 55 diseases, some of that list includes; Celiac disease (autoimmune disorder) this being the most extreme, also leads to poor nutrient absorption,  you hold water which in turn makes you not drink any, your tired all the time, ( no fuel, no energy)  hormone imbalance, (think weight gain here!) migraines, mood swings etc. But also bloggers in your grocery store, wheat is under numerous other names as its added to many products so when shopping  do look for these on the labels;  Bulgur, Durum Flour, Fatina, Graham Flour, Kamut, Semolina and Spelt. My answer to the problem?....avoid most of the middle aisles of the supermarket and look for the naturally gluten-free foods such as beans, seeds/nuts, (natural unprocessed form) fresh eggs, meat, poultry, (goes without saying...not breaded, batter coated or marinated) most dairy products and also the ever expanding gluten-free list of foods available now. So in my humble opinion i think everyone should avoid gluten as you can see why and how it can effect not only your training but health, so be diligent in what goes into your body and it will reward you as the mirror doesn't lie