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, 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!