December Challenge

Snoman Pumping Iron

It's about that time of year again for festive feats and good eats! We wanted to keep you on track during the holiday month by offering something a little different in the challenge. Challenge Details: Sweat for 5 hours a week. (This can be done in a few ways): You can workout in our group classes (Yoga counts as one hour) or with a personal trainer. You can workout on your own: run, swim, yoga, bike, fitness classes at other gyms, anything you want! You can workout using our … [Read more...]

Does 10,000 steps a day help to reduce depression?

Edmonton fall Walk

You have probably heard about the benefits of taking 10,000 steps a day and how it's supposed to improve a person's general health. Although 10,000 steps have been interpreted as a tool for weight loss, and improved blood pressure it does not beat the gold standard of 150 minutes of moderate to high intensity exercise a week. The general goal of the step program is to increase a person's general activity.  It's to be used as another tool much like lifting weights, running, swimming, and all … [Read more...]

Pack Mentality Ultra!

Image Courtesy of:

  The 3rd Annual Pack Mentality Run will be held on Saturday December 6, 2014. This year we will do a 50 km, 25 km, and 10 km run like the first year. We'll run the longer distances again in 2015. We will leave from the Kinsmen Sports Center Stairs at:  7 am for the 50 km- Must be 4 person pack! Two Counterclockwise loops of this course here  9 am for the 25 km- Must be a 2 person half pack! One Counterclockwise loop of this course here 10 am for the 10 km- Lone … [Read more...]


Deanna Harder Blitz Conditioning Personal Trainer

  “In truth, the only difference between those who have failed and those who have succeeded lies in the difference of their habits. Good habits are the key to all success. Bad habits are the unlocked door to failure.” Og Mandino Habits. What we do daily. We either need to make new ones or break old ones that do not serve us any longer. I am Deanna. I have some amazing habits. I eat 5 protein filled meals a day. I lift heavy weights 4-6 days a week. I sprint. I walk. I sleep 8 hours a … [Read more...]

November 30 Day Challenge Sign Up Here!

Blitz Conditioning HIIT Class

Dominate November with our 30 Day Challenge! CHALLENGE DEETS:  You must sweat at Blitz Edmonton at least 4 times a week! Those sweat sessions must be an hour long and Personal Training sessions and Karma classes count. Yoga counts as 1 session Once you have completed your sweat session you will mark it off on our participant board that will be located at the studio. You can not transfer your classes between weeks. You can not enter into challenges in back to back … [Read more...]

A Fit Geek’s Year in Review

Hedgehodge After

'The secret of change is to focus all of your energy, not on fighting the old, but on building the new.' - Socrates Hello again friends and fellow fit nerds! Can you believe more than a year's passed since I embarked on my fit quest and changed my life for the better? I sure haven't! I wanted to take some time to share my progress and lay out what I plan to do in my 2014-2015 season of nerd fitness with you. So let's get started shall we? Last year, I signed up for Blitz … [Read more...]

What Are You Thankful For? Positive Psychology and Mental Health

Edmonton Fall

Have you ever woken up on the wrong side of the bed, been greeted by a perky co-worker with a chipper “Good Morning!,” and had an urge to snarkily respond, “What’s so good about it?” Sometimes we feel so much stress and pain that we get caught up in our negative thoughts, and it seems like the slogan “Life is Good” is just a cruel joke. In the pit of despair or worry, it may be difficult to even remember or recognize positive things in life. Decades of research have provided strong evidence that … [Read more...]

Obesity and Cognitive Impairment

Blitz Conditioning Obstacle Course Training

In an age where knowledge and thought processes are valued equally to, or greater than, physical prowess it has become common to move less with the notion of devoting more time to our work. Let's face it "busy" has become a four letter word and a poor excuse for mistreating ourselves. Inactivity, high fat and processed diets, stress, and a plethora of other factors have led to concerning statistics reported in Canada in 2010 where: One in Four adult Canadians are clinically obese. One in … [Read more...]

Resistance Exercise and Anxiety: Can lifting weights help reduce anxiety?

Blitz Conditioning Resistance Exercise

  Strapping a pair of runners on and going out for a jog might not be the only way of reducing anxiety.  There is a growing amount of research looking at the use of resistance based exercises and anxiety.  One of the greatest barriers in the progression of this study has been the consistency in workout types and styles. Performing aerobic exercise to reduce anxiety levels has been whittled down to a pretty simple set of instructions: Perform the type of aerobic exercise that you … [Read more...]

Yoga for Triathletes and Runners

Yoga for Triathletes and Runners

This 6 class session of 75 minutes per class will focus on areas that are tight after the summer race season and help you transition injury free into off season training or into fall running race season. Each class will have a focus theme where we work on a specific area of our body. For example, our hips are notoriously tight as athletes so an entire class will be dedicated to this area. No yoga experience is necessary and classes are FREE! Whatever your running/triathlon experience is you … [Read more...]