Motion Fitness
40 Riverside way T1S 1M3 Okotoks, AB, Canada

Legs, but make it fun! We challenge you to do this too! Show us what you got by tagging us in your challenge!

Happy Mother’s Day to all you wonderful super moms out there! Celebrating you today and everyday! Breakfast in bed sounds like a great way to start the day! - What are you doing to celebrate mom?

Side-Lying Shoulder External Rotation Primary Muscles Targeted: Infraspinatus and Teres minor Secondary Muscles Targeted: Middle and Lower Traps Why are these small muscles important?... - They help provide stability in the shoulder joint and are incredibly important when it comes to pressing overhead - Without these muscles, you are more at risk for injury, shoulder impingement and will LIMIT HOW MUCH YOU CAN PRESS OVERHEAD! Pros To Being Side-Lying: - Harder to compensate by moving your torso around - Significantly less upper trap activation than if you are standing (think about how gravity works as a factor here) Set-Up: - Lay on your side with your head supported by your other arm, a pillow, a foam roller etc. - Place your elbow on your side and pull the shoulder back (you can place a small towel between your elbow and side for comfort and to help with alignment) Movement: - Rotate your forearm to point your hand toward the ceiling and press your elbow into your side/towel. (This has been proven to activate your rotator cuff even more) - Shoulder blade stays locked into place the entire time - Pause at the top and really squeeze - Slowly lower while still actively squeezing those muscles Common Mistakes: - Moving too quickly (you need to move with intention - these are stabilizing muscles so you need to A - be able to activate them B - they need some level of endurance) - Shoulder blade moves around or "wings out" - Elbow moves around at the side of the body - Using too heavy of weight (you really do not need much) - Shrugging the shoulder *Try this exercise out before your upper body workouts to help prime those muscle

Look good, feel even better! We are loving the new gym gear! What’s your favourite item?

Mix up your workouts this month and get summer ready with 15 new workouts by May 31st, 2021! Be entered to win a Motion Fitness Swag bag! Winners will be chosen on June 1st. One winner per location!

The perfect salad for spring! Save this tasty recipe and thank us later!

#FlexFriday Whether you’re at home or at the gym, show us what you got! Tag us at @motionfitnesscanada - @malcolm_lagace

#TrainerTip Everyone loves those dumbbell reverse flies to burn out the posterior delts, middle traps, and rhomboids but they are so easy to do incorrectly! Luckily we are here to help and James provides an excellent video showing the correct form! Set-Up: -Stand with feet shoulder to hip-width apart... -Hinge at the hips (push the hips back but keep them high - slight bend in the knees) -Neutral spine -Shoulders are pulled back and down -Palms are facing each other -Slight bend in the elbows -Ribs are down and core braced Movement: -Squeeze the muscles between your shoulder blades to bring the arms out the side and bringing the shoulder blades closer to each other -PAUSE at the top (if you can't, the weight is too heavy!) -Feel what muscles you are actually using -Slowly lower the weight back down while maintaining tension in the upper/mid back Repeat Common Mistakes: -Raising the arms incorrectly (if you were standing upright it would be like you are clapping your hands together and then going straight out to the side) -Bobbing the upper body/torso (this means the weight is too heavy and you are lowering your body to meet the weights instead of the other way around = CHEATING) -Shrugging the shoulders -Moving quickly = poor control, poor muscle activation = LESS GAINS -Standing more upright as you get tired (now it is a middle delt and upper trap exercise) -Flaring the ribs = no core = risk at low back injury

BBQ BOWL ANYONE? Yes, please! WE LOOOOVE A GOOD BOWL! - Check this recipe out and hit save for later! -... Sweet Potatoes Preheat oven to 425 F. Make sweet potatoes: On a baking sheet, toss all ingredients and roast for 20 m. After 20 minutes, stir well, then return to oven. Bake another 10-15 minutes or until browning on edges but not too crunchy or crisp. - Dill Pickles Make the pickles: While sweet potatoes roast, combine all pickle ingredients in a small bowl. Set aside. - BBQ Chicken or Pork For our bowl we made chicken in a slow cooker! Combine all ingredients in an Instant Pot. Seal and cook at High Pressure for 10 minutes. Quick release when time is up then shred chicken breasts with two forks or use a hand mixer on low speed. Turn on Sauté mode and heat for 5 minutes until chicken is coated in sauce. If you do not have an Instant Pot, see Note for regular shredded chicken or slow cooker directions. If you don’t have a slow cooker, don’t worry! Shred 2 medium boneless, skinless chicken breasts with two forks, then place in a medium saucepan over medium heat. Cover with 3/4 cup of BBQ sauce and stir until chicken is heated through and sauce is absorbed. Add more sauce if desired. - Coleslaw Make coleslaw: Mix all ingredients besides coleslaw mix in a small bowl. Place coleslaw mix in a medium bowl and pour dressing over. Combine well, using hands if desired. - VIOLA! Assemble your bowl!

Shoulder Rehab Join our personal trainer, James for this amazing Shoulder Rehab class! 10 Reps x 2 Sets https://www.youtube.com/watch?v=WSwNtMsujtE

Personal Trainer Spotlight Everyone meet Stephanie! - Stephanie is at our Brighton location and has been a personal trainer since 2013 and exercise therapist since 2015. She has worked with a wide variety of clientele from individuals for injury rehabilitation, those with chronic conditions (such as obesity, high blood pressure, diabetes, cardiovascular disease, cancer, osteoporosis, stroke etc.) to high level athletes.... She has trained individuals for, as well as ran, the applicant fitness testing for the City of Saskatoon Police, the RCMP and Saskatoon firefighters. She has taught students for the U of S college of Kinesiology through course labs and guest lectures. She has a passion for teaching, training and helping others reach their health and fitness goals whatever they may be. - To learn more about our personal trainers check out our website https://www.motionfitness.ca/personal-training