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!