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, November 26, 2011

How to Stay Lean for Life!!

First, i hate the word "diet" as it sounds so restrictive, so from here on out its nutrition guidance/food plan etc. Did you know that over 90% of food reduction plans fail and you regain that weight plus more, frustrating isn't?  Well here are a few tips to help you along that pa
th to a more fulfilling life
style because as i say....without health, what do you really own?  A) Exercise at least 3 to 5x a week, always do your weight bearing training first to deplete the shelves of your energy stores, then do cardio to tap into the secondary fuel of the body....fat!  B) You need to follow a low fat, sugar and calorie plan ( for a rough estimate of calorie intake, put your height in inches and subtract 60, multiply that by 6, add 106 and multiply by 10) You can exercise all you want but you need to eat for your bodytype (see last blog on this info) or your fighting a losing battle  C) Once you find what works for you nutrition wise, you pretty well eat the same food everyday. Sounds boring, but get inventive with your prep work  D) Always start you day with a meal as your metabolism runs the highest during the am hours, then ramps down at night for the sleep cycle E) Plan your meals through the day, life does get in the way lol ( work, kids, chores around the house etc) but if you have a window of opportunity then that's when you have a big meal, have only a few mins? then the pre-prepared snack comes out....the excuse of i don't have time doesn't work for me. G)  Before going grocery shopping make a list, its funny how the brain takes over when you don't or if you go to the market hungry 
H) Drink lots of water thru the day and have fibrous foods in your meal plan for the obvious reasons, plus fiber attaches itself to H2O so it fills you up, not out  I) Pick a day per week and have a couple of cheat meals for whatever you crave as a reward, plus it throws your metabolism a curve ball as like everything, the body adapts to what your doing so you will actually lose weight.....nice!!  J) If you find after the 6 month benchmark of eating better/training & nothing happening on the weight scales you need to do a couple of things....change up the exercise routine to get more of the magic of your muscle stoking up the internal furnace (1lb muscle=up to 50c burned per day) also need to increase your calorie intake as the brain has slowed down your metabolism because its not getting enough to function. Remember the body doesn't care what you want to do, as it wants to live.....its called the survival mechanism lol