Core Exercises for Runners

Have you ever felt that by the end of your run your movement pattern is a little less efficient, or that you don’t feel as stable? This could be from a lack of core strength and core stabilization. When a runner lacks core musculature it can lead to less efficient movement patterns, compensatory movements, strain on muscles, overuse of muscles, and potential running injuries (Fredericson, 2005).  By building strength in our core musculature we help improve our posture while running which leads … [Read more...]

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...]

Life on the Single Track: Learning to Mountain Bike in Edmonton

  Edmonton boasts the largest urban green space in North America, and one of the best ways to experience it is by bike. You can escape the noisy city—even for a little while—on the expansive single and double track trail system that makes you feel like you’re in the middle of nowhere. Mountain biking is sure popular here, but watching fearless riders bomb down hills and fly over jumps may leave you wondering if this sport is for you. Trust me when I say that anyone who has a big love … [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...]

Head to Head Comparison: Smart Watch vs. Activity Trackers vs. GPS Running Watches

Want to get more activity in during the day? If you walk into any fitness store, or grocery store for that matter, you can now buy an activity monitor like a Fitbit, Jawbone, or a smart watch like the Apple iWatch thinking it's going to change your life. Activity monitors have become pretty complex: they measure steps, distance ran, sleep pattern, calories burnt, measure heart rate, read text messages and emails. But how do these activity trackers actually function? Many of these activity … [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...]

April 6 Global TV Edmonton Segment: Exercises you can do with a towel.

If you have been looking for pieces of equipment you can add to your home gym, you may have noticed that the prices can skyrocket! Dumbbells cost at least one dollar per pound of weight, elastic bands can cost upwards of $25 per band depending on the resistance, and even gliders can cost upwards of five dollars per glider! At Blitz we're all about adaptation. You don't need the most fancy piece of equipment, you can make due. Gliders or sliders were initially brought on as piece of … [Read more...]

Adventures with the Trek Farley 5

Fatbikes are becoming an all too common bike here in Edmonton. As this category of bike develops we're seeing a multitude of modifications; from suspension to even wider tires, it seems like the possibilities are endless. I managed to pick up the Trek Farley 5 from United Cycle this past week and take it on a few trips in order to compare it with my previous fatbike riding experience. The biggest difference between the Trek Farley 5 2016 and the Specialized Blizzard 2015 editions is the width of … [Read more...]

Full body exercises you can do with one weight.

We love single weighted exercises here at Blitz!  Whether it's in a HIIT class or personal training single weight movements are great to incorporate into any workout because they provide a more dynamic core workout, can reduce muscular imbalances, and add a different challenge! Here are the exercises that we talked about on Global TV in the morning. There are many ways of creating a great workout circuit with the exercises: you can do all of the exercises on one side first and then the opposite … [Read more...]