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, October 26, 2013

The Dangers of Gluttony

Gluttony comes form the Latin word Gluttire; to gulp down, swallow and the over-consumption of food or drink.  For us it is a good topic as we enter the so called holiday season in North America, but really a subject for all times as remember how hard you worked to get in shape or to stay fit.  I know, I know.....I have been good all year with my nutrition and exercise so I deserve to binge. Well besides the obvious facts, it can have a permanent effect on your body's composition as tests reveal that it raises your LDL cholesterol levels ( up to a year, just by overeating a few times) and of course with it comes the weight gain. Overeating also can make you stressed and depressed as it elevates the levels of your stress hormone ( corticosterone) and of course it goes without saying how you feel when you look in the mirror at your expanded waistline. Also consuming all those fatty, salty and sugary foods alter your brain's chemistry ( much the same way as some drugs like cocaine or heroin would) so it triggers the production of dopamine the so called "feel good" drug and with that the food keeps coming! Want some more good news; desserts rich in fructose ( remember my last blog people) such as apple pie and donuts keep the binge going as the F-Word ( fructose) increases the blood flow to the brains hypothalamus which signals to you that your still hungry. Finally over-indulgence changes your body clock which will create those late night cravings and again more trips to the fridge. There you have all the above reasons not to binge, as it will sabotage those goals of losing pounds but more importantly for you to keep a healthier lifestyle. So not a lot of love in the air right now (lol), but stick to the 4-6 small meals per day plan and enjoy life to the (excuse the pun) fullest!

Friday, October 4, 2013

The Key(s) to Losing Weight

It is an endless battle for most of us to shed some excess weight and as many of us know that losing is a simple less/exercise more!  Well I am here to tell you its WHEN you eat your calories that is the key, so to avoid Type 2 Diabetes, Heart Disease and Obesity you need to eat big in the morning and consume less as the day moves on.  For example if you have 1400 Calories per day ( typical amount for the average person) then breakfast should be 700 C, lunch is 500C and dinner is 200C.  Why you ask?....well the meal timing is thought to effect the body's circadian rhythm which is linked to the metabolism and insulin activity, so eating large at night may disrupt the circadian "clock" and lead to being overweight and all those health issues associated with obesity. Also say the facts, the body burns more calories in the morning to digest, absorb and process the meal than later as the clock moves on during the we have the facts here are some tips to help make the transition easier.  1) Having solid protein (egg whites, cottage cheese, Greek yogurt, low fat milk, turkey breast etc.) in the morning will make you feel fuller for all the AM hours  2) Having carbohydrate foods such as whole grains/steel cut oats or fruit ( grapes, apples, pears, any citrus variety) fuels your brain and muscles also because it doesn't digest so quickly it will not produce an outpouring of insulin. That being said, stay away from the high glycemic (GI) foods like white bread, refined cereals, pastries etc. because they spike your blood sugar and insulin levels which can trigger hunger and inhibit the breakdown of body fat  3)  Have 5 to 10 grams of fibre which is part of your morning meal ( maybe 100% whole grain breads, cereals w/ fibre, whole fruit instead of its juice) Why?  It slows down digestion and makes you feel fuller due to the fact it attaches itself to water. 4) To cut your cravings for sugar ( see my last posted blog on this subject) have a small treat in the morning ( square of dark chocolate, piece of candy or a cookie) The reason? prevents spikes during the day of your serotonin levels which is your "feel good" chemical in your brain  5) Finally to keep your last meal of the day small, have 4-6 ounces of lean protein of your choice and add/fill up with only vegetables and no starchy carbs.                   Bon Appetit!

Monday, September 30, 2013

The Dark Side of Sugar

High Blood Pressure, Diabetes and ugly/dangerous trifecta for your health and one of the main culprits is sugar and it particular fructose!  We as North Americans AVERAGE almost 23 teaspoons  (1 tsp=4.2g) a day without going anywhere near the sugar bowl because of it being added to all the man-made foods we consume everyday. Once in your system from soft drinks, candy, cupcakes, most boxed cereals, processed foods ( added for shelf life, flavor and texture.....also manufactures use High-Fructose Corn Syrup because its much cheaper than real sugar) and so on. Fructose is processed mainly by the liver and if too much is in your daily intake its produces fats called triglycerides which some of these tri-fats stay in the liver but a lot end up in your bloodstream which leads higher blood pressure and in time your body becomes more progressively resistant to insulin, so with that situation happening your pancreas responds by sending out more insulin trying to correct the in-balance. In time a condition known as metabolic syndrome takes over which leads to obesity (especially around the waist) Type 2 Diabetes, high blood pressure and of course danger of a heart attack.....Hmm lots of cheerful news people. Now you have the facts, you need to cut back on sugar (which I know is addictive as it stimulates the brain and its pleasure centers, also why these foods taste so good) but here another evil side of sugar, once your hooked with the initial sugar rush it will sap your energy level then you don't exercise, eat right, get your water intake etc. So to wean yourself of the sugar train slowing get off all the man-made products (think outer aisles of your favorite food market) and stick to the sugar from Mother Nature (fruits, natural honey, etc) and watch your body thank you as it extends your life.

Saturday, August 10, 2013

Getting the best measurement for a healthy on!

This is one question I get asked all the time and lets face it we are all different in our structures and muscle tone as two people of the same weight could be totally different due to where their mass is on their body frames, for example a well toned male at 170lbs is far different and healthier than another who is carrying a gut with the same dimensions. So forget about those expensive Body Mass Index (BMI)  gadgets out on the market and just take a tape measure that believe me will tell no lies. lol  So to determine our level of visceral fat (its the dangerous belly fat linked to heart disease, diabetes and cancer) we need to take our waist ( wrap the tape around your body at the midpoint between your lowest rib and your hipbone) to hip ratio ( by measuring the widest part of your hips which is usually around your butt) Then we divide the waist into hip measurements for our ratio which should be 0.9 or lower. Also to double check and confirm, you can calculate your waist to height ratio which should come in 0.5 to made sure that your at your best healthy weight. If not?  time to make some lifestyle changes people as I always say.......your not going to run out of money, but you WILL run out of time!

Saturday, June 29, 2013

The Lowdown on Antioxidants

The word Antioxidants conjures up imagines of anti-cancer, preventing aging or maybe even to improve your immune system but do most of us actually know what they are?  Well here we go; antioxidants fight free radicals which are unstable molecules in the body that can cause DNA mutation. These radicals are by-products of a basic metabolic process called oxidation but are also are an important part of the body's defenses as the immune cells will shoot free radicals onto invading bacteria to kill them. So as you see we need to show the free radicals a little love (lol), its when we have TOO MANY free radicals that the issues start, as it overwhelms your normal antioxidant defense system and then it leaves you vulnerable to cell damage and disease. So this is where your eating habits come into play to make sure your body has enough antioxidants to fight the excess radicals that come from everyday pollutants, cigarette smoke and too much sun.  But here is a newsflash; all antioxidants aren't created equal but  having a wide variety of all fruits/vegetables will offer the best DNA protection especially anything from the plant kingdom ( beans, nuts, seeds and grains) because all the plants produce antioxidants themselves to fight against predators and UV rays. Now onto the other side....A)  Keep in mind to avoid refined grains as they have been striped of most of their antioxidant benefits and if a meat eater look for grain feed or eggs from pastured hens. B) Because of all the hype of antioxidants and of course the general public not knowing, companies will put it on all their packaging/labeling for sales but just enough to get approval so don't waste your money. C) When working out  it leads to more oxidation and an increase of free radicals but that's a normal process, so to take a dose of antioxidants after the training could interfere with the natural, beneficial response to exercise as scientists speculate that the oxidation stress triggered by training promotes insulin sensitivity and weight you can read too many antioxidants (like everything in life) isn't always better so again train and eat smart people!

Sunday, May 12, 2013

More Nutrition and Wellness Tips

Beat Cancer;  Did you realize that almost 2/3rds of cancers are preventable through exercise and diet?  So what are you waiting for.....lets get started!
Fight Fat;  An added boost from Green Tea because of its properties to increase your resting metabolism and raise the body's thermogenesis
To help your bones fight off osteoporosis, introduce a few prunes into your diet per day with its antioxidant properties
By age 40 your heart starts to get smaller, by doing cardio you keep your ticker and arteries flexible which helps slow down the aging process.
For a healthy snack to stop those nasty cravings during the day, try pistachios....the protein and good fats will take care of those hunger games.
Eyesight;  We all know about carrots, but one orange a day will give you enough Vitamin C to help fight off eye diseases like glaucoma
Ramp up your metabolism by doing just 15 mins of weight training. So no excuses, see you at the rack!
Omega 3 Wow!  These good fats will help your body turn protein into muscle, so look to take a daily supplement to help you reach your goals
Prostate Cancer;  Hey guys have these fibrous friends help you because of its flavonoids....strawberries, grapefruits, oranges, onions and greens
Keep an eye on these four groups to eliminate the irritants that stresses the body....gluten, (wheat, barley and rye) dairy, (the casein part of the milk) soy or corn.

Saturday, May 11, 2013

Nutriton and Wellness Tips

Fruit or Veggies; Having a hard time getting your family its daily allotment?  Use a blender to puree it into meals and nobody needs to know but the K-Man  (lol)
Fiber;  Looking for something tasty and packs a punch towards your daily recommended needs?  Dates.....just 2 contains 3 grams of what your looking for, sweet deal!
Heart Health;  Lifting weights allows more HDL ( good cholesterol ) to stay in your system as pushing the iron prevents the enzyme from removing it......nice!
And another reason to get off the soda train.....having  a pop a day will raise your stroke rate due to its sweeteners and coloring that's added
Red Wine; Besides having antioxidants to fight disease, tests shows its slows down the growth of fat cells. Now that's something to toast too!
Weight Loss Supplements;  Are you kidding me!!...all they do is raise your blood pressure, heart rate and other side effects. Don't be looking for a shortcut, train and eat smart.
Pass the Fish and Smile; Omega 3 oils found in our friends from the sea will lower your chance of gum disease
Trouble Sleeping?  Try some kiwi's before bedtime with its serotonin ingredient to help you doze off
Protein Power;  Anchovies pack a punch of 1 gram per and only 7 calories plus have niacin which helps burn your fat.....that my friends is a win/win.
Give a boost to your antioxidants by squeezing a lemon wedge into your green tea because of the acidity......hey, see all lemons aren't bad
Dark Chocolate Magic ( at least 70% cacoa)  Besides helping your heart, tests prove a lowering of the mass index, so have an ounce daily

Perfect Food the Egg White;  In addition to the fat free protein, it also contains amino acids with high levels of antioxidants

Looking for another reason to be fit?  Every 4 inches you put on that "spare tire" of yours,  you increase your risk of Type 2 Diabetes by a whopping 95%