KR contributes a bi-weekly fitness column to the Edmonton Journal.

Resilience and grit help us survive and thrive

For our ancestors, resilience and grit kept you breathing. No stretching, no massages, no sun salutations. Those who didn’t work hard didn’t make it. With a few exceptions, modern survival is included in the price of admission. Just show up and you’ll be fine. No hunting or gathering. Buffet opens at 4 p.m. Essentials such as lifting, running and climbing have been replaced by corporate behaviours such as political acumen and SMART goal management. Don’t get me wrong, I would …

Summer offers ideal time to embrace healthy habits

Finally, summer. Enough said. Further remarks may be completely unnecessary, however I’m never one to let brevity stand in the way of additional commentary. There’s no better time of year to establish inroads to better health. Fresh, local produce and warm evening walks are exactly what the doctor ordered. After enjoying a few balmy evenings take some time to set the stage for new healthy behaviors. Long weekends — With good planning and the occasional well-placed stat holiday, summer vacation can …

How Many Push Ups?

How many proper push ups can you do? Was your response driven by ego or accuracy? Many who stake claim to 30 push-ups find the real number is much closer to eight. Others who answer zero may not have given it the necessary time. If your bench press has become stale, think about rediscovering push-ups. More than just a warmup, the push-up is a great equipment-free exercise that strengthens your push muscles (chest, shoulders, triceps plus core) while improving overall …

Bridge to a longer and better life.

There’s a bridge we construct over time that distances most of us from health and vitality. With every passing year the bridge lengthens until the far side becomes a spot on the horizon. When did stairs become so high? Where are my feet? Was the toilet always this low? As you age, the length of your bridge is determined by many factors, the important ones being exercise, nutrition and, of course, genetics. Much like our loving dog, Chai, now in …

Uncovering Incredible Results.

Breaking News: A KR Personal Training client recently lost 16 pounds in a little over a month working out twice a week. With the help of protocols formulated over the past 30 years she reached and exceeded her goals ahead of schedule. Thanks to a proprietary combination of resistance exercises, near maximal cardiovascular circuits and prescribed calorie management, many KR clients experience similar results. Gym owner and fitness columnist, Paul Robinson (that’s me), is quoted as saying, “our patented fitness …

MUSCLE: Building, shaping or toning.

There’s often a lot of confusion surrounding building, toning and shaping muscle. If you’re looking to carve a shapely summer figure out of the one staring back at you in the mirror, you may want to start by correcting a few common misconceptions. Let’s begin by addressing a few reader questions. Q: What’s the difference between building, shaping and toning? A: Generally, guys want to ‘build’ muscle and ladies want to ‘shape and tone.’ In the end, it’s all hypertrophy …

Never too late!

The other day a retired acquaintance asked our opinion on managing her sore shoulder. She visited a doctor who, due to her persistence, took X-rays. She contacted us because the doctor hadn’t miraculously fixed a problem that had accumulated due to sedentary living. (There had been no specific incident or acute trauma.) Supporting her doctor’s advice, I suggested rest, a visit to the physiotherapist and regular exercise. What, no drugs? Acupuncture? Massage? Manipulation? Surgery? Magic beans? Nope. Lack of exercise …

Resistance Trumps Cardio

The other day a regular treadmill user whose weight loss efforts had derailed asked me the best way to kickstart her toning aspirations. I told her resistance training and diet. She said ‘oh’ and headed back for more treadmill. Hey, if me saying more cardio makes you happy then knock yourself out. Just don’t expect big changes. When traveling south, prepping for an upcoming event or slimming down for the summer, make sure you’re getting the biggest bang for your …

Resistance training boosts gains beyond cardio

Despite some very promising research giving a big thumbs up to resistance training, the annual pilgrimage of cardio-philes looking to thwart winter weight gain continues to beat a path to treadmills. (As I write this, the weight machines sit empty as cardio equipment hums at high frequency.) Studies recently posted in Mayo Clinic Proceedings found the benefits of weight training were not limited to big biceps. Researchers demonstrated a significant impact on bone health, physical function, cardiovascular disease, diabetes, lowering …

Is Keto the answer?

Recently, Kevin O’Leary challenged a Shark Tank contestant to mass produce her healthy soup line. He suggested she would make more money if she outsourced production. She had tried outsourcing, but quality dropped significantly. O’Leary set things straight when he replied, “that’s just how things work.” Somewhere along the line, ‘units sold’ displaced quality and service. My first fridge (formerly owned by my parents) lasted more than 25 years. I have pickles that outlasted my second ‘modern’ fridge. My first …