Click here: Watch our New Masterclass: The 5 Dangerous Health and Fitness Trends, and How to Overcome Them!

Importance of Drinking Water

Uncategorized Apr 21, 2023

Last night, we had a very educational webinar on Nutrition. One of the topics discussed was macronutrients and water is one of them!  One of the most commonly asked questions from clients is exactly how much water should we be drinking? The answer is, about 8-12 cups, depending on exercise frequency. Regardless, everyone should aim for about 8 cups or 64 ounces of water each day.

There are many health benefits with drinking water such as: recovery after exercise, protection of body organs and tissues, flushes out waste products and carries nutrients to body cells. Water also helps with clear skin and helps to avoid dehydration. 

A few tips to try to get 8 cups of water each day includes: starting each day with a glass of water right when waking up, carrying a water bottle with you whether you are running errands or working out or even setting reminders to yourself to drink water throughout the day. Give these tips a try! 

How much water did you drink today?

 

Continue Reading...

3 Core Exercises

Uncategorized Apr 19, 2023
 

1. Plank- Really engaging core here by pulling belly button in towards your spine

2. Dead Bugs- Really keeping core tight to balance moving limbs

3. Penguins- Flexing core to really engage those oblique abs

***always remember to maintain your breath during core exercises!!

Continue Reading...

Motivation Monday - "I Am"

Uncategorized Apr 14, 2023

It's easy to let reminders of what we don't have constantly control us.
This can be very detrimental to your mental health, so our challenge for you this week is to replace each of those thoughts with a positive one. "I'm not skinny", BUT "I'm stronger than I was last year."

Continue Reading...

Shrimp, Tomato, and Basil Linguine

Uncategorized Apr 14, 2023

If you're looking for a seafood dish that isn't included at your Friday Fish Fry, this shrimp/tomato/basil linguine is a great option!

Roughly 4 servings

475 calories

25-30g protein

Ingredients
1 ½ pounds medium shrimp, peeled and deveined (tails removed)
Coarse salt and ground pepper
6 teaspoons olive oil
2 garlic cloves, minced
1 pint cherry or grape tomatoes, halved
½ pound linguine
1 ½ cups lightly packed fresh basil leaves, torn into small pieces, plus extra leaves for garnish (optional)
Directions
Shrimp, Tomato, and Basil Pasta

Step 1
Season shrimp with salt and pepper. In a large skillet, heat 4 teaspoons oil over high. Add shrimp; cook until opaque
throughout, turning occasionally, 3 minutes. Transfer to a bowl; set aside.
Step 2
Make sauce: To the same skillet, add remaining 2 teaspoons oil and garlic; cook over medium heat until fragrant, about
30 seconds. Add canned tomatoes and their juice, along with 2 cups water; bring to a boil. Reduce heat; simmer,
stirring...

Continue Reading...

3 Shoulder Exercises

Uncategorized Apr 12, 2023
 

Are you looking for some new shoulder exercises to help strengthen your shoulders?
Give these 3 exercises a try during your next workout!

For each exercise, it is very important to keep the core engaged thoroughout the movement. With keeping the core engaged, that will help isolate the shoulders to avoid using momentum or a "swinging" motion. 

 

Continue Reading...

Nick Althoff Bio - Owner and Founder

Uncategorized Apr 08, 2023

I Grew up in Yankton, SD, home of Lawrence Welk and Tom Brokaw, I was an exchange student in Tübingen, Germany, graduated from Notre Dame and masters from Georgia Tech. 

I am married to my wife Jennifer and we have 6 beautiful children (Benedict, Ivory, Colette, Dietrich, Stefan, and Andreas).  They do behind the scenes work with cleaning, organization, and they also LOVE to come work out when they can, too! 

 Some things someone may not know about me is I have over a dozen patents, have designed a wind turbine blade over half a football field long, was nominated and selected to carry the Olympic Torch for the summer olympics, and participated in the National Corporate Track and Field competition.   

My fitness and health journey started  when I was a 4 sport athlete and state champion in high school, and I walked onto the University of Notre Dame track team the spring semester of my freshman year.  After getting injured halfway through...

Continue Reading...

Carrots and Hummus Easter Side Dish!

Uncategorized Apr 07, 2023

Ingredients:

 

Instructions:

  • STEP 1

    Put the chickpeas, lemon juice, garlic, olive oil and tahini into a food processor and blitz to a smooth consistency. Loosen with 1–2 tbsp water if it seems a little thick.

  • STEP 2

    Make a hole in the top of each carrot with a skewer or by cutting a small hole with the tip of a sharp knife. Dab a small amount of hummus into the hole and push in a small sprig of parsley.

  • STEP 3

    Spoon the hummus into thoroughly cleaned small, plant pots or bowls and push in the carrots. Let the children dunk into the hummus with the carrots.

    Nutrition: per serving
    Nutrient Unit
    kcal 134
    fat 8g
    saturates 1g
    carbs 9g
    sugars 3g
    fibre 4g
    protein 4g
    salt 0.05g
Continue Reading...

3 Exercises to Tone your Triceps

Uncategorized Apr 05, 2023
 

Are you looking to tone and strengthen your arms?
If so, incorporate these 3 tricep exerciese into your program!

Changing the way you hold your grip during these exercises can adjust which area ("head") is being hit, ensuring you work every part of the tricep!

Continue Reading...

Mindset

Uncategorized Apr 03, 2023

"Mindset is what separates the best from the rest."

It is important to have a postive mindset because it will lead to success and help in reaching goals. When we do not have a postive mindset, we tend to limit our true potential. There are also many health benefits with having a postive mindset, such as, longer life span, better cardiovascular health and greater resistance to illness. 

A few ways for a postive mindset includes: 

Saying a postive affirmation about yourself: "I am strong"

Practicing graditude: "I am thankful for...."

Reflecting on the good things each day

Doing something just for you. 

Try practicing a postive minset! 

Continue Reading...

Grandad's Bluff!

Uncategorized Apr 02, 2023

Check this out from last Summer! This was taken by our Fitness Consultant, Kalli, from a hammock hanging over Grandad Bluff in La Crosse. We have lots of sunshine and beautiful sunsets to look forward to with Spring and Summer right around the corner!

Continue Reading...
Close

50% Complete

Two Step

Lorem ipsum dolor sit amet, consectetur adipiscing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua.