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Why Motivation is a Myth, and the First step towards Creating Perpetual Motivation

Uncategorized Mar 19, 2023
For those who are motivated and those who are unmotivated to get in shape, or those who are in a demotivated lull, there's good news for you. There's a means to creating consistent and lasting results-perpetual motivation-that increases your energy, improves your health and stamina, and helps you look good in the long run. In his book "Motivational Myth: How High Achievers Really Set Themselves up to Win", Jeff Haden describes why all the hoo-ra-ra efforts to motivate ourselves in the end, are grossly ineffective to create long term success.
You know that feeling that you are emotionally inspired in the moment, but then the effort is fleeting and ultimately becomes an afterthought? You are not alone; Jeff Haden would says that it simply does not translate to results because we are human, and human motivation is, well, fleeting.
Take John, for example. After putting on weight and struggling with energy the past years, John was super motivated to start a...
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FC Bio - Konner Olson

Uncategorized Mar 18, 2023

Meet our Fitness Consultant, Konner!

I grew up as the oldest of 4 in Westby. While in school I played football, basketball, and baseball, which grew my love for athletics and activity in general. During high school and college, I poured concrete as a summer job. Seeing the toll hard labor took on the bodies of my older co-workers pointed me in a direction of helping adults live their best pain-free lives and increase their longevity. 

After high school I went to the University of Wisconsin-Madison, where I studied Kinesiology. After graduating college, I knew I wanted to come back to this area and be around family. In September of 2021, I joined Northstar and have loved helping our clients reach their goals ever since!

In my fitness journey, there have been ups and downs. Playing 3 sports in high school, I was always moving. To continue that into college, I played intramural sports, and ran a marathon after my freshman year. After the marathon, without much direction...

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Happy St. Patricks Day!

Uncategorized Mar 17, 2023

Protein Treats Recipe


1 Cup Rolled Oats


½ Cup Flax Seed


Cup Creamy Peanut Butter


2 tbsp Honey


½ Cup Chocolate Chips


¼ Cup Chopped Andes Mints


Nutrition: Roughly 150 Calories and 8g Protein Per Treat


*These are topped with green food-colored Almond Bark, but they are delicious without as well!

Protein Shake Recipe


  1. Blend ice and 1 cups Unsweetened Almond Milk in blender
  2. Add either Chocolate or Vanilla Protein Powder Packet

(Usana- 20g protein)

  1. Blend in a handful of mint chocolate chips and regular chocolate chips
  2. Add whip cream on top if you would like 


Nutrition: Roughly 20g protein and 240 calories

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Sciatic Nerve Pain

Uncategorized Mar 15, 2023

Are you struggling with sciatic nerve pain?
If so, these exercises can provide a lot of relief. Coupled with a comprehensiveexercise program, they can reduce symptoms and help you back towards a pain-free life!
1. Figure 4 stretch. This targets the piriformis, which can become very tight especially when seated for most of the day. This tightness can put pressure on the back, hip, and pinch the sciatic nerve. If this is especially tight, wrap a towel behind your thigh instead of your hands.

2. Nerve mobilizer. Opening up the path the nerve travels through can go a long way towards pain relief. Keep the motion slow and controlled, and once you reach your farthest stretch in your hamstring, rotate your foot to point your toe to the ground. This will increase stretch and glide.

3. Glute bridge. Great for strengthening the glutes and low back, and providing relief as well. Make sure to get high enough so that there is a straight line from your hips to your knees, and keep those muscles...

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Work for it, More than you hope for it.

Uncategorized Mar 13, 2023

Hoping to accomplish a goal is the first step, but in order to actually achieve that goal comes with working towards it. Success always comes from hard work. Always work hard towards your goal and you will accomplish anything!

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How to Overcome Back Pain for Good without Medication or Seeing a Specialist

Uncategorized Mar 12, 2023
Back pain can be incredibly uncomfortable and debilitating, and if you’re dealing with it, you’re probably eager to find a solution that doesn’t involve medication or seeing a specialist. While medications and specialists can be helpful, there are also many ways to overcome back pain for good without them. In this blog post, we’ll explore several options that you can try to reduce or eliminate your back pain without taking drugs or seeing a specialist.
Back pain is ultimately a result of the vertebra being out of a neutral position, causing undue strain on the local area. Left unattended over time, this can turn into chronic back pain that can pinch nerves, result in a bulging or ruptured disk, or cause further downstream issues such as sciatica.
Low grade back pain may also result in long term tangential side effects, such as reduced activity, chronic back pain, leg pain / sciatica, numbness in the extremities, hip pain or knee...
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Fish Friday - The Northstar Way

Uncategorized Mar 10, 2023

Friday Fish nights are a common Midwest tradition, especially for those that practice Lent. However, most Fish Fridays at restaurants consist of beer-battered fish with plenty of fries on the side. If you're looking to keep this tradition, but still keep it  healthy, this recipe is for you!


  • 4 boneless skineless salmon fillets
  • salt and pepper to taste
  • 1 pound asparagus ends trimmed
  • 1 lemon thinly sliced, (plus additional wedges for garnish)
  • ½ cup butter at room temperature
  • 3 teaspoons Italian seasoning or Herbs de Provence, see note
  • 3 teaspoons minced garlic
  • fresh thyme or parsley, for garnish


  • Season salmon generously with salt and pepper on both sides. Arrange one salmon fillet and 1/4 of the asparagus in the center of one 12x12 inch piece of foil. Repeat with remaining salmon and asparagus on 3 other pieces of foil. Slide lemon slices under the salmon and...
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Uncategorized Mar 06, 2023

Gratitude is a powerful tool you can use to improve mental health and increase consistency in nutrition and exercise. To fully optimize gratitude, here's 3 of the best times to be intentionally grateful and how to do it.

1. When you wake up in the morning. "Your attitude determines your altitude" may seem like a corny saying, but it really is true! How we start our morning is crucial for setting the tone for the entire day. We've all fallen into the trap of waking up angry that we didn't get enough sleep, or our partner hogged all the covers, or looking forward to a long commute into our job. All that does is make our good days less enjoyable, and our bad days nightmares. To combat that, as soon as you wake up in the morning, say (out loud!) something you are grateful for. "I'm grateful I woke up with a roof over my head/had enough to eat last night/etc.". It can be the simplest thing, but it will make a huge impact on the rest of your day.

2. After you've done something hard....

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Eating Disorders & Diets: Nobody is Immune, and Learn the 3 Tips to Overcome Them For Good

Uncategorized Mar 04, 2023

Nobody is Immune to Eating Disorders

Eating disorder is not limited to youth; millions of older Americans over the age of 50 struggle lifelong with their body image, body dissatisfaction, anxiety, yo-yo dieting, binge eating, stress induced eating, and food insecurity.
Eating disorders come in many forms, symptoms, and behaviors, which can include restriction of food intake, purging, and/or binge eating. Eating disorders can have serious physical health consequences, such as malnutrition, electrolyte imbalances, and heart complications. They can also have serious emotional consequences, including depression, anxiety, and low self-esteem.  
Eating disorders are a growing concern in our society, and social media has been increasingly implicated as a contributing factor. With the rise of “fitspiration” and other body-shaming content, it’s easy to see how social media can have a negative impact on young people’s body...
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It Never Gets Easier

Uncategorized Feb 27, 2023

Whether you're 1 month or 3 years into your fitness journey, it never gets easier. The only way progress happens is trough pushing your body out of its comfort zone. With time, however, your body and mind will adapt so that exercising is a normal part of your routine!

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