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 15, 2011

The Best/Worst Supplements for Active Adults

First let me say that a supplement is just what the name implies, to be added to your nutritional intake and is not a replacement for it. But as I've been blogging we are all different body types, so you need to eat for what works for you and because of this some food groups will be avoided....remember we don't want to stress our bodies with these irritants. This is where a smart program of supplementation will work for you, so read on to see if it can be added in your individual needs and let the K-Man take all the confusion out of your choices. A) Body Fat;  EGCG found in green tea taken before moderate exercise will help burn more of your mortal enemy as it boosts your metabolism. An added bonus, its been shown to prevent cancer and improve heart health ( look for 900 mg/day of green tea extract to fulfill your needs or found of course in our favorite beverage, Green Tea!!)  B) Repair; Vitamin C to protect your cells from the free radicals produced during exercise, also it helps heal wounds and is key for the production of the collagen found in ligaments/tendons. (up to 1,000mg/through out the day or found in citrus fruits, sweet peppers, broccoli, kale and brussels sprouts)
C) Low Endurance; studies show by taking Quercetin it helps lower the oxidation of LDL particles which would reduce blood vessel constriction, thus you are able to do more cardio, sweet
deal!! (up to 500mg per day or found in red wine, parsley,grapefruit, onions and apples)  D) Bone Weakness; Vitamin D is needed as its the hormone that helps your bones to absorb calcium. (1,000 iu per day or found in fortified milk and sunshine) E) Heart Disease; Fish Oil, are you ready for all this info lol, it has lots of essential omega-3 fatty acids, it boosts your HDL Cholesterol and helps lower your blood pressure (500mg DHA & EPA daily or found in salmon, tuna and other fatty fish)      And now onto the not so good list, i would give these supplements the kick thru the goalposts  A) Flaxseed Oil;  your body has a hard time to convert it into usable forms thus creating the stress that we are trying to avoid. B) Gingko Biloba; studies now show it was no more effective than a placebo in
a extended time trial to improve your memory or attention. C) St. Johns Wart; tests reveal that it indeed works to beat the blues but the herb also interferes w/ other classes of drugs that you might be taking. D) Valerian....tests show no improvement in your sleep time.