Posts Tagged ‘Sun Media

Try this routine for strong, shapely shoulders

- May 16th, 2013
Angela Robinson flexing

Angela Robinson

Angela Robinson‘s shoulders used to be her physique’s weakest link.

But that was many dumbbell presses and lateral raises ago.

Now, Robinson’s deltoids are among her best features.

“They’re one of my strong points,” the 31-year-old national-level physique competitor tells me proudly. “I always get complimented on them.”

Indeed, who says you can’t turn a weakness into a strength?

Certainly not Robinson.

“We all have parts of our body that we don’t like and there’s only one way to change it: focus on it, work hard at it and you can change it,” explains the Edmonton-area paramedic.

Here’s a basic routine Robinson uses to forge her shapely shoulders:

• Dumbbell presses

Robinson will perform one warm-up set, followed by four working sets for most of these exercises. The number of repetitions varies.

“It depends on what my goals are, but I’ll do eight to about 15 reps,” she notes. “Eight is to build muscle. Higher reps is to work on the endurance.”

Dumbbell presses (start)

Dumbbell press finish

Dumbbell presses (finish)

• Side dumbbell raises

Of course, Robinson occasionally opts for a variation of this exercise.

“Or I’ll put a handle on a low pulley and do one arm at a time for side laterals,” she says. “I find the cable just puts a little bit different tension on the muscle.”

Side raises with pulley start

Side raises with pulley (start)

Side raises with pulley finish

Side raises with pulley (finish)

• Front raises

“I just take a 45-pound plate, hold it in both hands and do a front raise with both arms,” she says.

That covers the front (anterior) and side (medial) heads of the deltoids. But many people neglect the third head (the posterior deltoid) because it’s in the back and is hard to see.

“You want to work your front, medial and rear ones. And that’ll give you the most balance, even through your shoulder joint, too, and more stability,” Robinson says. “You don’t want to create more imbalance by not working all of those three.”

Front raises with plate (start)

Front raises with plate (start)

Front raises with plate (finish)

Front raises with plate (finish)

• Bent-over side laterals

For a variation on this, Robinson also uses the pec-deck flye machine (sitting facing the machine).

“I go fairly light with rear delts just so I can actually focus on the muscle and not engage my back and traps at all so I can actually feel it burn,” she explains.

Rear delts start

Rear delts using pec-deck flye machine (start)

Rear delts finish

Rear delts using pec-deck flye machine (finish)

Robinson, roughly 120 pounds at five-foot-one, trains at World Health in Edmonton and the Hayabusa Training Centre in St. Albert.

She’s at Hayabusa several times a week doing MMA-style training, which she also credits for her strong shoulders.

All that punching has helped round her shoulders, says Robinson.

“It’s a completely different workout,” she adds.

The key to strong and shapely shoulders, according to Robinson, is to lift heavy.

That means shooting for 3-4 sets of 6-8 reps for each exercise, she adds.

“I had to train hard. I had nothing (for shoulder development). I’ve worked hard to bring them up,and  make them wider and rounder for competition,” Robinson says.

“For most women to build up the muscle, I’d say 6-8 reps, train heavy, train hard and listen to your body, too, because you don’t want to get injured. If you’re feeling anything sore, make sure that you’re listening to that so you’re not pushing through it. You dont want to mess up your shoulder.”

Robinson offers a few more key tips for workout newbies:

1. Set your goals small to start.

“Make them small and attainable, because too much too quick is going to be overwhelming,” she advises. “Even if it’s 30 minutes a day of anything. Do an ab video. Do a walk. Go for a hike. If you’re an inactive person, those things are going to make a difference.”

2. Cut back on sugar.

“Nutrition-wise, I would cut out your sugars,” she says. “It would make such a difference and you would see changes drastically. Once you get past the two-week mark without sugar, it does get better. The first few days is the worst.”

3. Push yourself and love yourself.

“Keep challenging yourself. You get there week by week, gradually making changes and before you know it, you’ve totally changed your lifestyle,” she adds. “And make sure to take time every day for yourself because mental health is as important as physical health.”

Angela Robinson

Angela Robinson

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Sun team taking a spin for diabetes research

- September 27th, 2012

Some of the Edmonton Sun’s finest physical specimens — yours truly notwithstanding — will be waging a sweaty media battle at 11 a.m. tomorrow (Friday, Sept. 28) at Churchill Square for a worthy cause.

We’ll be riding stationary bikes in support of the Edmonton Ride for Diabetes Research.

The Sun team, pedalling under the moniker “Squeaky Wheels,” features marquee columnist Lorne Gunter, news editor Gary Poignant, sales rep Joe Caputo, SUNshine Girl Angela Robinson and me.

Each lion-hearted Squeaky Wheel will be riding head-to-head against personalities from CTV, Global and Joe FM with media bragging rights at stake.

The winning team will be the one that travels the farthest in 40 minutes (five riders on each team spin for seven minutes, with a one-minute cooldown).

Come out and cheer us on!

And send us money.

To donate to the event, click HERE.

News Release JDRF Edmonton

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VIDEO: Nutrition expert offers meal-plan makeover

- January 20th, 2012

Dawn Jackson Blatner, author of The Flexitarian Diet, introduces the Grapefruit Active Lifestyle Meal Plan.

Watch the video of her five-minute chat with yours truly (recorded Jan. 19):

To recap, here are some highlights of the seven-day plan as outlined in a press release:

• Feel full and satisfied: The Grapefruit Active Lifestyle Meal Plan consists of three balanced meals and two sensible snacks each day and follows the USDA’s new MyPlate guidelines.

• Delicious and invigorating taste: Fresh grapefruit and 100% grapefruit juice are the centerpieces of the eating plan because of their invigorating taste, nutrient-rich profile and potential health and weight management benefits when coupled with a healthy lifestyle.

• Easy-to-follow eating plan: Available at Juicy Scoop on Facebook, the plan is designed with busy women in mind and includes simple-to-prepare meal solutions and snack choices.

• Flexible: The plan can accommodate many dietary preferences, including vegetarian and vegan lifestyles.

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About Dawn Jackson Blatner

Dawn Jackson Blatner is a registered dietitian and certified specialist in sports dietetics. She is a trusted food and nutrition expert appearing regularly in national media outlets, such as “The Dr. Oz Show,” USA Today, “Dateline,” Newsweek, Cooking Light and WebMD. Dawn is the nutrition consultant for the Chicago Cubs, a food and nutrition blogger with USA Today and Huffington Post and a nutrition expert on the advisory board of Fitness magazine. She has a private practice based in Chicago providing personalized nutrition counseling, healthy cooking classes and educational workshops.

Dawn is the author of The Flexitarian Diet (McGraw Hill, 2009) and a co-author of Counseling Overweight Adults (American Dietetic Association, 2009) and nutrition consultant for the New York Times best-seller The Carb Lover’s Diet (Oxmoor House, 2010.) She has worked as the dietitian for Lifetime Television and with a national health food chain, exclusive spas, DePaul University and Northwestern Memorial Hospital Wellness Institute. Dawn was a national media spokesperson for the American Dietetic Association for nine years and has 13 years experience working to improve the health outcomes of clients facing obesity, diabetes, high cholesterol, high blood pressure, heart disease and cancer.

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Keeping Fit with one and only Jackie Warner

- April 9th, 2011

JackieWarner HiRes

Uber-fit TV star Jackie Warner, 42, is featured in Monday’s Keeping Fit column. Don’t you dare miss it!

And stay tuned to this blog for a Warner DVD giveaway!

Until then, here’s some advice from the Los Angeles-area fitness guru who recently spoke with yours truly:

“There’s a lot of misinformation out there. It’s very important to become a smart consumer and do your own research. The Internet is a fantastic place to research, and books from people in the know, like trainers and pro athletes — not actors and rock stars. Don’t go to them for your fitness and health information. Go to people that have actually worked with their body intensely and have made a change for themselves and are true athletes.”

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Keeping Fit blog No. 1 thanks to you

- April 2nd, 2011

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I announced this news yesterday on Twitter, but it was no April Fools Day joke.

This blog is the Edmonton Sun’s most popular blog — by a landslide — with nearly 20,000 page views per month!

Thanks again to all my loyal and fitness-conscious readers!

Keep reading and keep on keeping fit!

EdmontonSun_logoSunMedia_logo

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