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Low Back Pain Exercises

Uncategorized May 10, 2023
 

Glute Bridge

Cat Cow Pose

Child Pose

*Really remember to engage your core and keep your breath during these exercises

*Weak core often leads to low back pain*

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Do Workouts You Enjoy

Uncategorized May 08, 2023

There's no such thing as the perfect exercise routine.
Instead of searching for it through workouts you hate, choose exercises that you enjoy.
It'll greatly improve your mental health and ability to stay consistent!

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Pineapple-Crusted Salmon Recipe

Uncategorized May 05, 2023

Anyone else ready for summer?
This pineapple-crusted salmon recipe is a great option to help usher in the warmer weather!

8 (4 oz) Salmon Fillets

1 (20 oz.) can crushed pineapple in juice, drained

2 tsp lemon pepper seasoning

3/4 tsp. crushed red pepper seasoning

1/3 cup brown sugar

 

Directions:

Preheat oven to 350deg F.  Combine drained pineapple, lemon pepper, crushed red pepper and brown sugar in bowl. 

 

Refrigerate mixture at least 20 minutes

 

Spray baking pan with non-stick spray.  Place salmon on pan; cover each fillet with pineapple mixture.

Bake uncovered for 20-30 minutes.

 

Salmon is done when internal  temp is at or above 145F

 

Serve with brown rice, roasted broccoli and cauliflower in olive oil & topped with parmesan for a tasty dish!

 

Nutritional Analysis

280 calories, 12 g fat, 22g protein, 18 g carbohydrates, 0 g fiber, 75 mg sodium

 

Thanks to Barb Skogen for the recipe!

 

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Exercise Intensity

Uncategorized May 03, 2023
 

One of the most common questions asked is " How hard should I be working?" To answer that question, we are going to talk about the exercise intensity and the RPE scale. RPE stands for Rating of Perceived Exertion, and that tells us how hard we felt our effort was in an exercise bout. The RPE scale is a range from 0-10, with 0 being extremely light to 10 being the maximal effort. 

The 0-3 range is a very light range and we can use the "talk test" for example. This range can be equivalent to just sitting on the couch while watching a movie where zero effort is required. We can also use the talk test. During this test, if we can hold a whole conversation easily while performing an exercise, that tells us the exercise is light with minimal effort. 

The 4-6 range is the moderate range and the range that we want to usually be in. We can also use the talk test during this range. If we are able to hold a conversation but are breathing a little heavier than normal while performing...

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Northstar Hike

Uncategorized May 01, 2023

We had a great time Saturday on our first organized hike! Although it was colder than expected in Upper Hixon, the rain held off and it ended up being great conditions for a walk. Thanks to everyone who joined us!

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Sugar Loaf Bluff

Uncategorized Apr 29, 2023

Check out the views from Sugar Loaf Bluff in Winona, MN. One of our Fitness Consultants, Taylor, took like this picture after hiking Sugar Loaf Bluff a few weeks ago with the warmer weather. Summer is right around the corner and we are looking forward to more views and more hikes like this one! The next time you are in the Winona area, you should hike Sugar Loaf Bluff! 

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Protein Ball Recipe

Uncategorized Apr 28, 2023

Protein Balls

 
  
Healthy peanut butter protein balls that are low calorie and high protein! Easy no bake recipe for post workout, quick snacks and breakfast!

PREP:15 mins
TOTAL:15 mins

SERVINGS:  balls
 

Ingredients

 
  • 3/4 cup drippy peanut butter or almond butter or sun butter
  • 1/3 cup vanilla protein powder
  • 1/2 cup rolled oats or quick oats; do not use instant oatmeal
  • 1/4 cup ground flaxseed meal
  • 3 tablespoons mini chocolate chips or unsweetened shredded coconut or a mix
  • 2 tablespoons honey or pure maple syrup
  • 1 tablespoon chia seeds
  • Water as needed

 

Instructions

    • In a medium mixing bowl, place the peanut butter, protein powder, rolled oats, flaxseeds, chocolate chips, honey, and chia seeds.
       
    • With a wooden spoon, sturdy rubber spatula, or your hands, mix the dough together. (I start with a spatula and then...
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3 Low-Impact Glute Exercises

Uncategorized Apr 26, 2023
 

The glutes are essential in almost all functional exercises, especially in motions like standing up and walking.
Working on the glutes with low-impact exercises like these is a great way to build strength safely and effectively!

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Believing in Yourself is the Key to Success.

Uncategorized Apr 24, 2023

Happy Monday! Believing in yourself is a very important step in accomplishing your goals! No matter what you are trying to accomplish- nutrition, physical goals, mindset, you have to believe in yourself to achieve your goals. A good tip to help with self believe is saying self affirmations to yourself daily. Start each day with "I am" statements, such as "I am strong", "I am smart". Positive self talk will lead to belief in yourself! 

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April Client of the Month - Jeff Freund

Uncategorized Apr 22, 2023

This April, we are recognizing Jeff Freund as our client of the month. He is being recognized due to his results, perseverance through challenging times, and shift in mindset from just trying to feel stronger and healthier, to fully appreciating the healthy Northstar lifestyle.

Jeff loves to bowl, and although he hasn't managed to snag that elusive perfect 300 yet, he's come close several times. In his free time he also enjoys reading suspense and mystery novels, and helps others through personal finance (debt-elimination and budgeting), taking them through Dave Ramsey's FPU program.

Two years ago, Jeff was diagnosed with cancer. Since the diagnosis surgeries, rehab, and various physical ailments had taken a toll. "I lost strength and muscle mass, and tried to exercise on my own but realized I needed a more complete program in order to reclaim good health." Through this process his attitude and work ethic have never failed, which has led to him seeing great improvements in strength...

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