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.

Sunday, January 26, 2014

Another Man-Made Red Flag.......Trans Fats

We put in countless hours of training at our favorite workout center, then we go home and ruin all the sweat equity by not controlling the kitchen; one way is to eat foods that contains Trans Fats.  First some history on this not so nice nine letters; Trans Fats are created artificially (there are some naturally low levels of trans fats found in dairy products, beef and lamb but tests show no evidence of harm) and is an industry produced partial hydrogenation which is a chemical process that
renders liquid vegetable oils as a semi-solid and more heat stable.   Why they do this? makes foods last longer on store shelves and adds texture/taste. Good for them (lol) but as per usual it comes at a cost to our health; it raises LDL cholesterol, lowers the good HDL cholesterol, increases your heart disease, type 2 diabetes and what the heck lets throw in some contributors to numerous chronic diseases. Trans Fats are found in Breaded Fish and Chicken, Bread Sticks, Cake, Cake Mix, Cookies, Coffee Whiteners and Creamers, Croissants, Instant Noodles, Margarine,  Microwave Popcorn, Muffins, French Fries, Fried Foods, Frozen Pizza, Frozen Entrees, Onion Rings, Pancake Mix, Pastries, Pie, Pudding, Ready to use Frosting and so on. I am not saying to avoid all these foods forever, if you want to go to the "darkside" once a week it will not hurt you, as I have always meal does not make the person!  But if you continue to indulge in any of these foods daily, what's the point of exercising if your not being more diligent in the kitchen. To close out this blog, read the labels for Trans Fats added, or just as easy maybe eat mainly home cooked meals made with whole unprocessed foods. Wow there is an interesting concept, making our own meals and again you control what goes into your body to help repair it after your workouts!

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