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, 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!