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...]

Baby Steps to Healthy Living

Dear Reader, Are you having troubles getting started with leading a healthy lifestyle? Are you finding it overwhelming to know where you should start? Keep reading. This blog is tailored to you, the beginner. We know that eating a healthy and well balanced diet paired with physical activity is what will classify us as leading a healthy life, however we often have a difficult time knowing where to begin. Changing everything about your routine at once may work for a few days however, we find … [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...]

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...]

Exercises you can do with an Elastic Band: Global TV Segment February 3, 2016

Elastic bands or surgical tubing are one of the most versatile and cost effective pieces of equipment that you can purchase. I would recommend buying a package with a variety of resistance levels. For most of the exercises mentionned below you should be able to perform between 12 to 15 repetitions with the band, if it's too light then use a band with more resistance. Here are some strengthening exercises that you can do: Half Squat to Leg Abduction: Tie a knot so that the straight elastic … [Read more...]

2016 – Let’s Do This!

Ringing in the new year allows me to be both reflect and anticipate. As I reflect on 2015 I look back at the fitness goals that I set January 4, 2015 and published for you all to see: In 2015 I will… participate in a variety of activities to build strength, definition and endurance appreciate my body for its strength and endurance, and for what it allows me to accomplish daily (this will require great control of my self-talk and Rob’s patience) complete a second marathon … [Read more...]

Strength Training for Cross Country Skiing

I love winter. I believe that Edmonton is one of the most fortunate cities to live in when it comes to winter. Yes it can last for many months, but the season brings countless sunny days and access to a totally different set of sports and activities. My intent this season is to learn how to, and take a deep dive into cross country skiing; many of our parks and running trails turn into cross country ski tracks in the winter so it's a great way to keep exploring! Cross country skiing is one of … [Read more...]

Get a grip: climbing gyms of Edmonton.

I remember when Vertically Inclined first opened up in Edmonton in the 90's and I begged my parents to go. To no avail it was too far away from so I didn't have a chance to scale those walls. Flash forward to six months ago and for some reason it finally dawned on me that I lived only a few blocks away from my childhood dream of ascending dizzying heights through clouds of chalk! Climbing has become one of my favourite sports. It forces me to unplug from everything and focus purely on technique … [Read more...]

Dressing for Cold Weather Activities: The Basics of Layering

This week on CBC Edmonton AM we covered the what to wear for activities in the cold. As Edmontonians we've probably all had this happen at some point in time: you look out the window and it's sunny and bright but when you step out the door a massive gust of cold air hits you like a sucker punch with a bag of ice. But we are Canadians. Instead of packing it in for the fall and winter we look the cooler temperatures straight in the eye and punk slap it in the face so hard El Nino shoots out of … [Read more...]