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, March 9, 2014

Stress Management through Nutrition

Stress is a word we all know and handle in our own way which can come from the work place, relationships, family issues etc....... personally I do not allow anything to bother me as I see the world as "glass half full".  But since we are all "wired" differently dealing with this 6 letter word is part of the process to seeing results from your training and in turn a healthy lifestyle, so first the ugly side  Your body can have a weight gain, digestive problems, fatigue, poor memory, moodiness, headaches, muscle pain and  also too much stress increases the risk of heart disease and diabetes. How you ask?.....what happens is your body responds to stress by prompting the adrenal glands to release cortisol and adrenaline which then increases your heart rate, blood pressure and uses glucose that is for your brain and muscles. Even worse, a constant stress level will speed up the use of all your body's carbohydrates, protein, fats and many vitamins/ you can see to "fight" this condition we need to eat smart with the following food plan  A)  Always have a morning meal to replenish your body after a night of fasting to restore the glucose (energy) levels      B) Eat 4-5 small meals a day to keep your blood sugar steady and have a constant fuel source to reduce mood swings and low energy   C) Having carbohydrates with each meal will keep the serotonin levels in your brain up which combats the stress which reduces this chemical.  D) Include these two important Vitamins through foods or a supplement; Vitamin B ( the body uses it to mobilize fuel and to help make serotonin) and Vitamin C (to stop the rise in cortisol during stress)  E)  Finally limit the Caffeine and Alcohol per day as these two fluids boost cortisol and again reduces your mental focus.   In closing, we are always going to have some form of stress in our lives as indeed "life does get in the way" but how we handle it and also through proper nutrition we will increase our odds to a longer, healthier life.

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