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Fitness Consultant Bio- Kalli Cress

Uncategorized Apr 01, 2023

Meet our Fitness Consultant, Kalli!

I was born and raised up north, along the Wisconsin and Minnesota border line, in the town of Hammond, Wisconsin by my mom Lori and my dad Dennis. I also have a brother named Kyle who is now 30 and married to my now sister in-law Kylie, and they are both very successful Chiropractors near my hometown in New Richmond, WI. Growing up, I played volleyball, basketball, softball, ran track, and also was a competition dancer. My passion for health, fitness, and especially weight lifting started when I was in high school. I was starting to see results at a young age, and really started to look and feel strong.

After high school, I attended the University of Wisconsin La Crosse, where I earned a Bachelor of Science Degree with a major in Exercise and Sport Science as well as a minor in Nutrition. I completed my internship at ETS in Stillwater, MN where I had the privilege of working with a wide span of athletes and learned a lot from it. Throughout the...

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Turkey Taco Recipe

Uncategorized Mar 31, 2023


1 tablespoon avocado oil

1 medium diced onion

1 diced red pepper

1 diced poblano pepper

1 tablespoon minced garlic

2 lb. gound turkey

1 tablespoon chili powder

2 1/2 teaspoon ground cumin

2 teaspoon paprika

1 teaspoon oregano

2 teaspoon salt

1/2 teaspoon pepper 

tortilla shells

Toppings include:  salsa, guacamole, sour cream, chopped lettuce, diced tomato, shredded cheddar cheese, cilantro, olives, and your favorite other taco toppings.


  • Heat oil over medium-high heat. Add onions and peppers and sauté for 6-7 minutes until veggies start to soften.
  • Add garlic, turkey, chili powder, cumin, paprika, oregano, and 2 tsp. salt, and pepper. Break turkey up with a large spoon or spatula and cook for 7-10 minutes until cooked through.
  • Once turkey is cooked, add tomato and continue cooking for 2-3 minutes. Taste and adjust salt level if desired. Remove from heat and serve.


Calories: 179kcal | Carbohydrates:...

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"Ask the Trainer": Fad Diets

Uncategorized Mar 30, 2023

Welcome to our new "ask the trainer" series! We've found that it can be difficult to sort through all the information on the internet to get a straight answer about health and fitness, so we wanted to give our clients and social media followers an invitation to ask about topics that matter to them!

Today's post is by our Fitness Consultant Konner:

I recently had a conversation with one of our clients, Sherry, where we were talking about how confusing it can be trying to eat healthy when it seems there's a million different ways to go about it. She mentioned that many of her friends are always trying these new diets, and that she was also tempted by them at times. We thought this would be a perfect topic to start off this series, as fad diets have become an overwhelmingly popular nutrition practice in recent years.

First, what is a "fad diet"? Fad diets are nutrition guidelines that promise a quick and easy path to weight loss. There are a few characteristics of diets in...

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Back exercises to relieve tension and increase mobility

Uncategorized Mar 29, 2023

Are you suffering from limited back mobility and overall tightness?
If so, here are a few exercises and stretches that can help increase mobility in the back as well as relieve tension! 

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Behavior First

Uncategorized Mar 27, 2023

Have you ever heard the saying, "fake it until you make it"?

While it may sound overused, the message behind it is sound. Too often, we think that if we just want something hard enough, if we're just motivated enough, if we read the right books and listen to the right podcasts, then a switch will flip somewhere inside us and turn us into who we want to be.

Unfortunately, it just doesn't work that way.

We can read all the self-help books we want, research the latest and greatest theories, but none of it matters if we don't take action. Until a habit is built of consistent exercise/nutrition/work/etc., we won't be able to have success. That's where the "fake it" part comes in. 

When starting something big and new, there's often doubt. Especially in health and wellness, there's many questions that come up. "Am I doing the right thing?" "Will this even work?" "How long until I am who I want to be?" Many of those problems can't be solved in a week, a month, or even longer sometimes....

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How NOT to Exercise if You are Over the age 40 and Want to Avoid Injury, and A Key Element To Include to See Significant long term Results

Uncategorized Mar 26, 2023
What should I not do for exercise if you are over 40?
As we age, our bodies undergo various changes that impact our physical abilities, including our strength, stamina, and flexibility. As a result, exercising becomes increasingly important, but our approach to exercise should be modified as we get older. This is especially true for both men and women over the age of 40, who may be at a higher risk for injuries and health complications during physical activity.  
And as we age, the effects of aging accelerate, our energy levels decrease, our muscle mass decreases while our body fat increases, and it gets harder to keep the weight off. We deal with more soreness, pain and overall achiness. Our waistline increases and we are forced into the prison of weight loss. And our stress levels only increase rather than decrease.
Ignoring the importance of our changing obdies can put older people at a higher risk of injury. Tight muscles and joints...
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FC Bio- Taylor Pagenkopf

Uncategorized Mar 25, 2023

Meet our Fitness Consultant, Taylor!

I grew up about 30 minutes away in Winona, Minnesota with my younger sister Katie. In high school, I played volleyball and ran track. During my track seasons is when I started working out more seriously and really started to see results. Throughout both high school and college, I worked retail jobs where I gained a lot of customer service skills. I actually met some of my best friends while working one of these retails jobs. 

After high school, I attended Winona State University, where I earned my Bachelor's Degree in Exercise Science. During my senior year at WSU, I completed an internship at the YMCA in Winona and shortly after, I started working at the YMCA as a personal trainer, water aerobics instructor and coached Happy Hurdlers. I currently still live in Winona and I have a dog, Baxter. In August of 2022, I started at Northstar Fitness and I have loved working here ever since! I love helping clients achieve their goals.


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Simplify Your Nutrition

Uncategorized Mar 24, 2023

There's so much information surrounding nutrition these days, it's easy to fall into traps of overcomplicating everything. Some diets tell you to completely restrict one food group, or food "type" or limit the times that you can eat.

Think about it this way: if you were going to buy a house, would the first thing you worry about be how many outlets there are? No, you'd probably want to know how many beds/baths there are, or how much land it's on. By hyper-focusing on one small aspect of nutrition like these diets do, it skips the major stuff that's needed to build a solid foundation. This leads to confusion, feeling overwhelmed, cravings, non-adherance, and failure.

A better approach is to simplify. Start with one or two habits that you know are negatively affecting your health and make a focused effort to improve them. Choose something that is easy enough to change, so that you can start stacking your wins and build upon that. 

Ex. if you're eating late at night try adding...

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Tight Trapezius Muscles

Uncategorized Mar 22, 2023

Are you struggling with tight trapezius muscles? 

We tend to hold a lot of stress in our shoulders which often times leads to tight trap muscles. One way to relax the traps is to correct posture by pulling shoulders down, away from our ears. A few others way to relieve trap tightness is by rolling our shoulders or performing shoulder shrug exercises. For shoulder shrugs, it is best to hold them by your ears for about 10 seconds and then relaxing them. For the ear to shoulder stretch, it is best to hold them for about 15 seconds on each side and then repeating for a total of 30 seconds. With the chin tucks, hold for about 5 seconds and then repeat about 5 times. 

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Wellness = Integration

Uncategorized Mar 20, 2023

Wellness is more than just exercising and healthy eating. All of our actions, feelings and beliefs are an integral part of wellness and our well-being. These reasons are why it is so important to always have a postive mindset and believe in ourselves. 

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