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...]

Beginners: How hard should you exercise?


Ah the million-dollar question. How hard do I train? How often? I have people ask me this question all the time - whether they are brand new to exercise, have been active for years, or have been sedentary for the last 12 months (deconditioned) . They all ask me - how often should I come in? How much should I be doing outside of our sessions? How fast should I increase the intensity? The answers to these questions are simple, but not that simple. There is a different answer to each of these … [Read more...]

How to do a Spiderman Push Up

How to do a siderman push up … [Read more...]

Back to Basics II: Deadlifts

The final position of the deadlift - standing tall, keeping shoulders back and core engaged

Deadlifts are a foundational movement for many other (and more advanced) exercise movements, and proper form is absolutely critical. As you start to use heavier weights, whether you are bodybuilding, strength building, or simply trying to shape the legs, the deadlift is a key component to Gluteal, Hamstring and lower back strength. Performing them correctly will allow you to strengthen your back and legs, and give your legs a nice shape: Round, lifted butt and balanced hamstrings and quads. … [Read more...]

How to do a Dumbbell Axe Chop

Dumbbell Axe Chop Blitz Conditioning … [Read more...]

How to do a Squat Jump

Jump Squat … [Read more...]

Weight lifting & women

Alanna Seated Shoulder Press

Many women are skeptical of exercises that involve them lifting any sort of heavy weight. We are told that it will make us bulky, big, and unattractive. This has been an on going myth for quite some time and is one that I believe has held back many women from earning their dream physique. There are a few things all women need to understand in order for them to become comfortable with the idea of lifting weights and standing on the “meat head” side of the gym. First, physically women do not … [Read more...]

How to perform a Squat

How to Squat

We're starting to video blog on our YouTube account: Today we're covering how to squat which is a follow up from Leigh's blog last week. … [Read more...]

The Science of Stretching


There is a lot out there about how to stretch, when to stretch, and what to stretch; I am not going to answer any of that, but instead inform you on types of stretching, and how they work on the body. The different types of stretching are self-myofacial release (SMR), ballistic stretching, static stretching, and proprioceptive neuromuscular facilitation (PNF). Some of those sound very scientific, but there is not much to them. To start we will go over a key parts that react to … [Read more...]

Power Training: Bumping the Force/Velocity Curve

Brett Kirkland Blitz Conditioning Edmonton Chest Flye

I wanted to give a little more detail about Power Training and Muscular Movember and how to properly structure an exercise plan around it. DISCLAIMER! Always make sure to properly warm up before starting your power program! ALWAYS! Try jogging for 10-15 minutes or perform dynamic stretches. (avoid static stretches that will cause the muscles to stretch out more, effecting your force production) Also make sure you are completely comfortable and familiar with power movements, or have a … [Read more...]