Pure Motion Fitness

Pure Motion Fitness Private, 1-on-1 in person training, as well as a hybrid of in person and online training is available.

Helping women:
🏃🏼‍♀️Move better
💪 Get stronger
🌱 Build independence
📚 Rehab-U & NASM Certified
📆 4 yrs coaching | 20 yrs lifting
Get started today 👇
https://forms.gle/LdA1BvUoFWMS8e7v6 The online training is perfect for you if you cannot attend regular in person sessions, but would still like to follow programming that is tailored for you. Your programming will be custom designed, sustainable and appropriate for you based on your abilities, needs and goals. I will always adjust your programming for you in case of any health and/or life changes that you might experience. It is my mission to provide programming that suits your current needs so that you can move and feel better... at YOUR Pace!

06/09/2026

This video provides a direct visual comparison between the cross-bench dumbbell pullover and the full-bench dumbbell pullover. Understanding how bench placement alters core stability and lower body recruitment allows you to select the right variation for your training goals. Both setups target the lats and chest at long muscle lengths while demanding strict shoulder control.

THE DIFFERENCE BETWEEN CROSS-BENCH AND FULL-BENCH:
Lower Body Recruitment:
The cross-bench variation forces you into an active hip bridge, requiring continuous isometric contraction of the glutes and hamstrings to hold your body level. The full-bench variation supports your entire torso, hips, and glutes, completely removing the lower body requirement so you can focus entirely on upper body ex*****on.

External Stability:
Lying flat along the bench provides a highly stable, solid surface area. This extra support allows you to lock in your core more easily and handle heavier loads safely. The cross-bench setup offers less total body support, demanding more internal bracing to stay balanced.

Marnel absolutely destroyed her leg press PR this week and made it look easy. Look at that smile! That’s what happens wh...
06/08/2026

Marnel absolutely destroyed her leg press PR this week and made it look easy. Look at that smile! That’s what happens when the hard work pays off.

04/10/2026

How does she make it look so easy? 💧💪

The secret isn’t magic—it’s movement. If you want to carry heavy water jugs (or all the groceries in one trip) without breaking a sweat, you have to train the patterns that make it possible.

Stop struggling with the heavy lifting and start training for it!

✨ Ready to move with more strength?
📍 Training in Regina, SK + Online Worldwide
🔗 See link in bio to get started

03/23/2026

Master the Quad-Biased Bulgarian Split Squat: elevate your front heel and keep a vertical torso to shift tension to the quads. 🏋️‍♂️

Need a plan? I offer in-person training in Regina and remote programming worldwide. See link in bio. While you are there, join the mailing list to be notified of new programs.

Let’s build strength together! 💪

03/17/2026

The Side Plank Clamshell is a powerhouse movement that bridges the gap between core stability and hip strength. This exercise targets the gluteus medius and the obliques simultaneously, making it an incredibly efficient addition to any lower body or core routine.

In this short demo, we break down the proper setup and ex*****on to ensure you get the most out of every rep while keeping your spine protected.

Benefits of the Exercise:
‣ Dual-Action Strength: Hits the lateral glutes (hip abductors) and the obliques at the same time.
‣ Pelvic Stability: Improves the ability to keep the pelvis level during walking, running, and single-leg movements.
‣ Shoulder Health: Promotes serratus anterior activation and shoulder stability through the supporting arm.
‣ Injury Prevention: Strengthens the "glute med," which is vital for preventing knee pain and lower back strain.

Who They Are Good For:
‣ Runners: Essential for preventing hip drop and common running injuries like IT Band Syndrome.
‣ Athletes: Great for improving lateral power and stability.
‣ Post-Rehab Clients: Ideal for those transitioning from basic floor clamshells to more integrated, weight-bearing movements.
‣ General Fitness: Perfect for anyone looking to "wake up" their glutes and build a functional, resilient core.

If you are in the Regina, Sk. and are looking to move with strength, see link in bio.
Train in person, online, or a hybrid of both!

03/17/2026

This isn't just an "ab" exercise; it’s a total-body stability challenge.

Why a dowel?
Using a dowel instead of a standard handle creates a longer lever arm that forces your shoulders, lats, and core to work in perfect synergy. Want to make it harder? Widening your hands on the dowel increases the rotational leverage (torque) the cable has against you, forcing your obliques to work significantly harder to control the movement.

Why the Half-Kneeling Position?
The half-kneeling stance creates a massive challenge for hip stability. The glute of your "down" leg must fire intensely to keep you upright. A key technical cue is to keep your front knee tracked directly over your foot. This "locks" your lower body in place, preventing your hips from simply turning with your torso. By keeping the hips square, you force the rotation to happen through the thoracic spine and core, which is exactly where you want the stimulus.

If you want to improve your rotational power while building "bulletproof" hips and a solid core, this variation is a must-add to your routine.

Benefits of the Exercise
‣ Advanced Rotational Strength: Specifically targets the obliques by using adjustable leverage.
‣ Integrated Hip Stability: The half-kneeling stance forces the glutes and hip stabilizers to work overtime to prevent you from tipping over.
‣ Spine Health: Teaches the body to rotate through the mid-back while keeping the lower back and hips stable.
‣ Shoulder & Lat Engagement: Holding the dowel with extended arms improves scapular stability and upper-body control.

Who This Is Good For
‣ Rotational Athletes: Perfect for golfers, hockey players, and ball players looking for "transferable" power.
‣ Intermediate/Advanced Trainees: Those who have mastered basic planks and want a more functional, upright core challenge.

03/02/2026

If you find that standard chest flies put too much strain on your shoulders, this Seated Cable Chest Fly/Press Hybrid is the perfect solution.

By adding a slight "more bend" in the elbows (as seen in the demo), you reduce the lever arm and the stress on the shoulder joint while still maintaining a deep stretch and strong contraction in the chest.

02/06/2026

Struggling with tight shoulders or poor posture?

In this video, I demonstrate 2 exercises designed to strengthen commonly under active muscles that impact shoulder health. These movements are perfect for anyone looking to improve posture and reduce discomfort from sitting most of the day.

Credits & Resources:

These exercises were learned from and inspired by the team at precisionmovement.coach.

Anatomical Imagery: By Anatomography - en:Anatomography (setting page of this image), CC BY-SA 2.1 jp, https://commons.wikimedia.org/w/index.php?curid=22208655

If you live in Regina, Sk, and are looking to move with strength, visit https://www.puremotionfitness.ca/freeconsult to book your free consultation.

01/26/2026

Looking to strengthen your core and bulletproof your lower back?
The Side Bend on a Hyperbench, is a great exercise for targeting the Quadratus Lumborum (QL) and the obliques.

The Quadratus Lumborum (QL) is a deep core muscle that often gets overlooked, but strengthening it is a game-changer for lower back health.

Why the QL Muscle Matters
The QL is a deep muscle located on either side of the lumbar spine. It connects your lowest rib to your pelvis and plays a vital role in:

‣ Spinal Stability: It acts as a primary stabilizer for the lower back, protecting the spine during movements.
‣ Pelvic Alignment: It helps keep the pelvis level while walking or standing on one leg.
‣ Posture: A strong, flexible QL prevents the "hiking" of the hip and reduces the risk of chronic lower back pain.

Many people experience ‘tightness’ in their lower back that can actually be the result of a weak QL being overworked while compensating for poor load sharing. Controlled side bends on a hyperbench build strength and tissue resilience, improving how the spine and pelvis are supported during everyday movement and training.

If you live in Regina, Sk, and are looking to feel better and stronger visit https://www.puremotionfitness.ca

01/23/2026

The Isometric Nordic Hamstring Curl can be used to build bulletproof hamstrings and increase your lower body stability. This isometric variation is an incredible tool for strengthening the hamstrings at their most vulnerable lengths, making it a staple for athletes and fitness enthusiasts alike.

Why Use Isometrics?
Isometrics involve muscle contraction without movement. They are highly effective for building strength at specific joint angles and increasing "time under tension" without the wear and tear of repetitive movement. For the Nordic Curl, an isometric hold helps bridge the gap for those who aren't yet strong enough for full repetitions, allowing them to build strength in the most difficult part of the movement (the bottom range).

When to Use Them
As a Finisher: Like mentioned in the video, adding them to the end of a leg day ensures the hamstrings are fully fatigued.

Warm-ups: To "wake up" the nervous system and prime the muscles for heavy lifting.

Rehab/Prehab: When dynamic movement might be painful, isometrics allow you to maintain strength safely.

Who They Are Good For
Athletes: Especially those in sprinting or jumping sports where hamstring tears are common.

Beginners: Those who lack the eccentric strength for a full Nordic Hamstring Curl.

Anyone with Knee Issues: Isometrics provide a way to strengthen the muscles supporting the knee joint with minimal impact.

If you live in Regina, Sk, and are looking to feel better and stronger visit https://www.puremotionfitness.ca

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Avonhurst Drive
Regina, SK
S4R3J9

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Monday 10am - 6:30pm
Tuesday 10am - 6:30pm
Wednesday 10am - 6:30pm
Friday 10am - 6:30pm
Saturday 10am - 2pm
Sunday 10am - 3pm

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