Elbow flexion and extension are controlled by the biceps and triceps muscles. Properly training these muscles is a key element to joint strength and mobility of the elbows.

For some common errors and correct form, check out the video!

Happy Monday! "There is no elevator to success. You have to take the stairs" In order to reach you goals, you have to take small steps along the way to lead you there. There is not a quick way to reach goals without working towards them, little by little!  Keep making those small steps to achieve your goals!

Check out this delicious steak and vegetable kebab recipe!

Steaks:

2 lbs Sirloin Steak; cubed

2 Tablespoons Soy Sauce

1 Tablespoon Green Curry Paste

2 cloves Garlic; Minced

½ teaspoon Black Pepper

—

Vegetables:

1 large Bell Pepper chunks

1 large Red Onion chunks

1 large Zucchini; sliced

1 lb Mushrooms; halved

2 Tablespoons Olive Oil

1 teaspoon Garlic Powder

Salt and Pepper to taste

—

Curry Sauce:

2 Tablespoons Curry Powder

1 teaspoon Turmeric

½ teaspoon Cinnamon

½ teaspoon Ground Nutmeg

¼ teaspoon Cayenne

Salt to taste

Pinch of Sugar

1 cup Plain Yogurt

Add the steaks to a large ziplock bag and pour in the marinade ingredients. Toss to coat before squeezing out the air and marinading overnight.
Preheat smoker or grill to medium-high heat.
Mix the curry sauce ingredients in a medium bowl, cover and set aside.
Place the vegetables in a large bowl with the oil, garlic powder, salt and pepper; tossing to coat. Skewer the meat and vegetables, then grill for 10-12 ...

Recumbent bikes are an excellent low-impact option for cardio.
Check out these tips to make sure you're using the correct form to get the most out of your biking!

This month we are highlighting Sonja Stock!  We wanted to recognize Sonja for her consistency, results, and for making great strides in her nutrition.

Sonja rarely misses a session. When it does happen, she’s always right on the ball ensuring it gets made up to keep her on track.  Along with that consistency, she’s noticed she’s continually motivated to reach her goals and appreciates answers to questions on trouble spots and eating habits.

In her free time Sonja enjoys traveling, listening to music, and doing puzzles.  Sonja and her husband Jeff are avid winemakers, and loving traveling to wineries in search of new and interesting flavors. If you’re looking to expand your wine palate, chances are she can point you in the right direction!

In her time here at Northstar, Sonja has seen the most noticeable improvements in her energy and breathing. Strength increases in her  back and more stable joints have helped her continue to travel and enjoy life!

Introducing Collin Ferguson!

Collin grew up in Lewiston, MN, and is going to Winona State for Physical Education and Health Education, and he has his Personal Trainer’s Certificate.

Collin enjoys playing basketball, golfing with friends, lifting weights, fishing, camping, and reading!  He likes learning new recipes, spending time with family, learning more about exercise science, and coaching youth sports like his brother's basketball team.

Collin says about his passion in fitness, “My favorite thing about helping others is seeing them maximize their potential mentally and physically, and Knowing that I can make a difference in their lives.”

Welcome to the Team, Collin!

Salmon and Spud Salad

Serves 4

Ingredients
1 pound fingerling potatoes
1/2 pound fresh green beans
1/2 pound fresh asparagus
4 salmon fillets (6 ounces each)
1 tablespoon plus 1/3 cup red wine vinaigrette, divided
1/4 teaspoon salt
1/4 teaspoon pepper
4 cups fresh arugula or baby spinach
2 cups cherry tomatoes, halved
1 tablespoon minced fresh chives
Directions
1. Cut potatoes lengthwise in half. Trim and cut green beans and asparagus into 2-in. pieces.
Place potatoes in a 6-qt. stockpot; add water to cover. Bring to a boil. Reduce heat; cook,
uncovered, until tender, 10-15 minutes, adding green beans and asparagus during the last 4
minutes of cooking. Drain.
2. Meanwhile, brush salmon with 1 tablespoon vinaigrette; sprinkle with salt and pepper.
Place fish on oiled grill rack, skin side down. Grill, covered, over medium-high heat or broil 4
in. from heat until fish just begins to flake easily with a fork, 6-8 minutes.
3. In a large bowl, combine potato mixture, arugula, tomatoes and chives. Drizzle wi...

Always be looking for new ways to improve yourself, physically and mentally. The journey never ends, it just changes!

Ingredients
1 ½ teaspoons canola oil
2 ½ tablespoons lower-sodium taco seasoning, divided
1 cup thinly sliced multicolored baby peppers
1 cup multicolored cherry tomatoes
½ cup thinly sliced scallions, whites and greens separated
4 (6 inch) whole-wheat flour tortillas
¾ cup finely shredded pepper Jack cheese
8 large eggs, divided
Pinch of salt
Cilantro sprigs, thinly sliced red onion and/or lime wedges for garnish (optional)
Directions

Step 1
Line the basket of an air fryer with foil. Whisk oil and 1 tablespoon taco seasoning together in a medium bowl. Add
peppers, tomatoes and scallion whites; toss to coat. Place on the foil in the air-fryer basket. Cook at 400℉ until the
vegetables are slightly tender and lightly browned, about 8 minutes. Remove by grasping the foil and lifting from the
basket, then gather the foil around the vegetables to form a pouch. Set aside to keep warm.
Step 2
Preheat the air fryer to 320℉ for 10 minutes. Meanwhile, place each tortilla in a 4-inch-diameter shallow ramekin or
hea...

Spin bikes are great quipment to use when trying to increase endurance capabilities. However, there are few commons error involved when using a spin bike. 

First error is seat height. The seat can either be too low where we would be reaching upwards to reach the handles or the seat can be too high where we are reaching downwards to reach the handle. Both ways can cause strain on the back. One key way to ensure optimal seat height is to stand next to the seat and have the seat match hip bone height. 

Another common error is leaning too far forward which can cause strain on the lower back or an arched back. If we are leaning top much, that can also lead to knee pain because there is too much knee bending. It is important to make sure that legs are slightly bent without locking the knees while pedaling. 

If someone is experience back pain or a back injury, it is not recommended to use a spin bike unless correct form is taught. Spin bikes put some strain on the lower back while bending ...