Edmonton’s Hidden Trail Running Gems: second edition.

Strathcona Science Park Edmonton

The weather was absolutely incredible in August here in Edmonton and I definitely took advantage of it! Lower water tables in the North Saskatchewan are concerning for some but they also open up a multitude of new paths to explore and incredible views. Let this settle in: Edmonton's River Valley is twelve times the size of New York's Central Park. So tell the next person who says that this city is boring to get lost, literally. There's so much to discover. In my last blog post I shared five … [Read more...]

My first Half Ironman – Expect the Unexpected

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  I did it, I completed my first Half Ironman Triathlon! A Half IM includes a 2Km open water swim, 90Km bike, and a 21.1Km run (a half marathon). As expected, the race was both physically and emotionally draining, but for the first time in a race I experienced both incredible highs and humbling/miserable lows. As my longest endurance race, a major part of my preparation for the Great White North Triathlon (GWN) involved educating myself on my body’s energy systems, and how to … [Read more...]

Hidden Gems of Edmonton and Area: Trail Running Edition.

Strathcona Science Park Archaeological Site sunset

Here are some of my favorite runs and trail systems I've discovered in and around the Edmonton region as featured on CBC Radio Edmonton AM.  Far too often we confine ourselves to what we know, but trail running has taught me to explore more, forget about pace and finishing times, and really go out and have fun! These maps will give you some ideas of different places to explore in the city but they should hopefully encourage you discover other places for yourself. Some of these areas area a … [Read more...]

Kickin’ @$$ and making gains:


We are all working out with a goal in mind. To achieve your goal by controlling every aspect on your path to achieve your goal is nearly impossible. Simplifying as many pieces as possible we will make the long, uphill battle, manageable. Here are a few tips and tricks that can lead you to the promise land. Perception/ Mindset: How you perceive your exercise can provide additional health accommodations. Harvard University conducted a study on this subject, “…The informed group perceived … [Read more...]

Mobility and Stretching Program

Erin Shaw Lat Stretch 2

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...]

The Brownie Project


Who has a love affair with chocolate? Don’t worry you don’t have to admit it out loud if you don’t want too. But what if I told you, you could indulge in delicious chocolaty brownies guilt free? Gluten-free, dairy-free, and refined sugar free, but don’t worry- you don’t have to sacrifice flavor! These brownies are delightful, and no one will ever guess you’ve used black beans and chia seeds, infusing these brownies with tons of fiber. The recipe calls for raw cacao, which is a powerhouse … [Read more...]

Avoiding Injuries With Stretching and Foam Rolling

Erin Shaw Hamstring Hurdler Stretch

You may have read my last blog post Pushing Past Plateaus and Avoiding Injuries, this blog is part of a new series to follow that post. So you really hate stretching and foam rolling and don’t think that it does you any good, it’s a waste of time right? It’s never done much for you before anyways. I hate to break it to you but these methods are some of the easiest and most effective ways to prevent injury, and fix movement compensations, in correlation with strengthening your underactive … [Read more...]

THANK YOU!! – Another MS Ride Complete!

Rob Jen Chris Brett MS Bike Tour 2015

It’s been just over a month since Rob, myself, and 2000 other riders completed the MS Bike ride raising a grand total of 2 million dollars! Between the two of us, Rob and I raised $12 272 thanks to the incredible generosity of our family, friends, Blitz community, and all those who drank at our wedding (the proceeds of our reception toonie bar went to our ride this year). The ride means so much to the two of us. As we’ve shared in past blog posts, we ride for Rob’s mom and all of those … [Read more...]

Our Bodies Know Best.

Running Shoes

This Canada Day, I was not only reminded of our great nation, I was reminded of the importance of listening to one’s body. Like many Edmontonians, I started off my July 1st celebrations with the Canada Day Road Race. I knew that our Country’s 148th birthday was not going to be a 15-kilometer PB (personal best) but wanted to race it anyway. What I did not expect was a race result of DNF (did not finish). This was a first for me and not an easy decision to make on this patriotic, humid, … [Read more...]

Stay Motivated with a Race!


Hey gang, Sarah Meier here, one of Blitz Conditioning’s newest Trainers! Over the past three years I have been leading fitness classes at a variety of gyms, as well as volunteer instructing at the Don Wheaton YMCA for the past year. I have also been a long time Blitz community member, so it has been incredibly exciting watching Blitz grow over the years! Now I am thrilled to be apart of the Blitz team and I love starting my Thursdays leading your morning Blitz HIIT class! It is inspiring seeing … [Read more...]