Setting SMART goals for 2017

Hi friends, I hope your 2017 is off to a great start! I wanted to write a blog about setting goals and working towards them through out the new year. Now, I realize most people have already set goals and that's totally cool. I am here to offer some advice for anyone that may feel stuck in reaching their goals. My advice isn't revolutionary, and you may have heard all this before, but here we go! Have you ever heard of making a SMART goal? A SMART goal stands for Specific, Measurable, … [Read more...]

Holiday HIIT workout

The holiday season is notorious for being overly busy and packed with various obligations. I put together a quick HIIT workout that you can do at home that can be done in about 15-20 minutes. So make time for yourself during this busy season and try out this workout! Check out this video with all of the exercises:   Equipment: One flat resistance band One circle resistance band (if you only have a flat band you can tie it into a circle) Go through all the exercises … [Read more...]

The Effect of Exercise on Breast Cancer and How to Get Started on a Workout

Many are aware that including exercise in to your every day life can help to reduce the risks of chronic illnesses and can also help to manage chronic illness. So what are the benefits of exercise on breast cancer? Statistics In Canada alone it is estimated that 25,700 women will have been diagnosed with breast cancer in 2016; making up 26% of new cancer cases found in women. This means that 1/9 women are expected to develop breast cancer. 230 men in Canada are also expected to become … [Read more...]

Cross-training For Endurance Athletes

Cross training can be defined as a supplementary style of fitness training that is different from ones sport. There are a lot of misconceptions regarding the term “cross-training.” Cross-training is meant to target a specific energy system in the body, i.e. endurance/long duration activities target the aerobic system; therefore the style of cross training you would want to choose would not be exercises that continue to tax the aerobic system. This is how over-training and overuse injuries occur. … [Read more...]

Multiple Sclerosis and Exercise

It is well known that exercise can help reduce the risk of chronic illness whether you are pre-disposed to it or not. But, what many don’t realize is the positive effects that exercise can have on someone that is living with a chronic condition. Many people have adopted the idea that they should not exercise because of said condition fearing that exercise will make it worse or that they are not physically able. With the MS bike tour coming up soon, I want to give a brief breakdown of what … [Read more...]

Boost your running efficiency with this post run band workout

The workout below is designed to work on strengthening common underactive muscles in runners. Strengthening these muscles can help to avoid injury and improve running efficiency.  Here you can find another runner specific workout I created. Running long distances can put a lot of stress on the body. As you tack on the kilometers your body starts to lose form and efficiency when you begin to fatigue; which is often where overuse injuries come from. Adding a cross training routine can be said … [Read more...]

Quick strength circuit for runners

Short on time, or want to add some new exercises into your routine? Here is a short circuit that can help to strengthen some of the more common underactive muscles for runners (and most of the general population). Major muscles this workout targets: Mid/Lower traps: to help maintain a neutral thoracic spine Glute medius, glute max hamstrings, hip abductors Core/spinal stabilizers (transverse abdominis, multifidi, diaphragm, etc.) Equipment required: Foam roller Flat … [Read more...]

You’re Invited! Off Season Training Program For Runners

Hello! For those who don't know me my name is Erin Shaw and I am a personal trainer at Blitz Conditioning. Since working as a trainer I have worked with various individuals that are runners (short and long distances), and I have provided them with their cross training for days they do not run. Because of my job as an observer I get to see what  clients sticking points are or what training compensations they have, first hand, and develop their programs with the ultimate goal of improvement in … [Read more...]

Running: The Importance of Muscle Activation and Utilizing Your Off-Season

Running- like any sport- requires your body to have a well-built foundation in order for you to keep excelling at the sport. What I mean by a well-built foundation is having a strong and powerful kinetic chain that works together to improve your overall performance. Most athletes have the tools or knowledge they require to advance within their sport, but many of us are stubborn and our time is valuable. We spend so much time practicing our actual sport that sometimes stretching, rolling and … [Read more...]

Mobility and Stretching Program

I have created a simple mobility and stretching program that you can use anywhere to follow my last blog post Avoiding Injuries With Stretching and Foam Rolling. Self-Myofascial Release Self-myofascial release via foam rolling or using a ball (typically something like a lacrosse ball) can be a very useful technique to alleviate soft muscle tissue pain and prevent immobility. How to perform self-myofascial release: Focus on the areas that feel tender or tight and “massage” the tender … [Read more...]