Blitzing Tijuana: A Retrospective

#KnowlegeBomb

It's been a few weeks since the gang Blitzed Tijuana. The tans have faded, the sunburns have peeled and all that's left is a sense of pride and humility at what we've accomplished. We managed to build a house for a family in three-in-a-half days and if you haven't already, here's the video that tells our tale: When the customs officer let me back into Canada, I should've '"declared" that it was the BEST TRIP EVER!!! I would like to share a couple takeaways from my experience … [Read more...]

Tracking your fit quest progress

Sweet Quote

The sun's out and the temperature's rising which means runners and walkers (not zombies) are showing up in the River Valley to shake off their winter rust. This beefy body of mine has joined the fray and conquered the devil's staircase (Royal Glenora Stairs) already for the first time this year. I'm not going to lie it feels pretty great. Physical activity is becoming a co-star in my life again and seeing/feeling progress is what keeps me going. Any change I notice can push me beyond what … [Read more...]

Let’s SPRING Into Action!

max

Now that Spring hath sprung who's ready to kick it up a notch? I SURE AM! Throughout winter, I trudged through literal and metaphorical snow and had a heck of a time getting motivated. I was like a bear. I slept, gained weight to survive and I kind of looked like this: Well now this big sexy bear has woke up from hibernation and it's time to kick some butt. Looking for some motivation? Here are Four Ways to a Fitness-Filled Spring Set a seasonal goal - Nothing can keep you … [Read more...]

How To Do: Kettlebell Snatch (Video)

Steven Moore Kettle Bell Snatch

After you get the high-pull mastered it is time to move on to the snatch. Much like the clean there is a lot you can do from the snatch, but only once you get it mastered. Done right this id a great exercise to build power, and endurance. Here is how to do it: Start with the kettlebell between your legs Squat down, and grab it Explode up as if you were going to do a High Pull Remember keep your core engaged, and DO NOT LET YOUR BACK ARCH!!!! Make sure lead with the elbow, and use … [Read more...]

How To Do: Kettlebell Clean and Press

Steve Moore Blitz Conditioning Kettlebell Clean and Press

This is a great move to help build both endurance, and power. Since there is a double squat motion, both used to help make the move faster, and easier it is very taxing on the whole body. Make sure you have the kettlebell clean down first, because you want this whole move to be quick. You will not get the benefits of this exercise if you do it slowly.Here is how you do it: Start with the kettlebell between your feet Perform a clean At the top of the clean squat back down Try to make it … [Read more...]

How To Do: Tactical Lunge

Steve Moore Tactical Lunge

This is a great exercise to help work on coordination, and to make you think about getting deep into the squat. The deep part is important because you do not want your back to round, top or bottom, when you pass the kettlebell under your leg. It will also help with balance since the weight is all to one side of the body. Here is how to do it: Start by holding the kettlebell to one side of your body Step forward into a lunge When you reach the bottom range make sure you are deep Pass … [Read more...]

How To Do: Bent Over Row (Video)

Steve Moore Bent Over Row Blitz Conditioning

This is an exercise I see a lot of people doing wrong at bigger gyms where people are allowed to do what ever they like. Done properly you should really feel it in the latismus dorsi (lat) that is being work, as well as the transverse abdominus (core). The reason you should feel it in the core is because you should be maintaining a nice flat back, and not rotating. Here is how you do it: Start by getting into proper position Same hand, and leg on the bench, back flat (both forward, and … [Read more...]

How To Do: Dead Bug (video)

Dead bug is easily my favourite core core exercise! It may look easy, but done right it is a real workout on the transverse abdominis, the muscle that helps keep your truck upright. Here is the step by step: 1) Start lying on your back with your arms straight up, and knees and hips at 90 degree angles 2) Make sure your back is FLAT against the ground, NO ARCHING 3) Extend one of your legs straight out, and the opposite arm up. Do this in a nice controlled motion (3 seconds out, 2 … [Read more...]

How To Do: Wall Sit (video)

This is a fairly simple exercise, but a great way to build up endurance, and to help build size. Here is the quick run down of how do it: 1) Stand with your back to the wall 2) Slide down the wall until your thighs are parallel to the ground 3) Sit there 4) Just keep sitting there Here is what it should look: Try it out as a rest, or before doing another leg exercise, or an exercise all by itself. Each time you do it try and go for a little longer, and slowly build up your … [Read more...]

Back to Basics: Got Abs?…

Leigh Chmilar Blitz Ab Twist

I had an enlightening experience the other day. It was a good reminder for me for go back to basics again. It's always awesome to be reminded of the foundations, especially when you have been exercising for many years, and get focused on other things as you progress. I was working on my back squat and making the AMATEUR mistake that I'm always preaching to people not to do! I had too much weight on the bar. I was pushing myself for the number of reps at a challenging weight- and all I kept … [Read more...]