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Rotator Cuff Protocol

Uncategorized Sep 17, 2022

Injuries affecting the rotator cuff can be frustrating and leave you feeling unable to do anything.
To get yourself back to 100%, it's important to follow a proper protocol.

Step 1 - avoid movements that may cause further injury. Overhead movements or side raises can cause pressure and pinching at the injury site. This causes pain, but can also cause further injury and at the very least will hamper recovery.

Step 2 - mobilize around the injury site. Most likely, your muscles and joints will be very tight. While important initially after injury for stabilizing the affected area, after a certain amount of time that tightness will decrease your range of motion, hamper recovery, and cause further pain.

Step 3 - strengthen. Pre-injury, odds are you had some sort of weakness at or near the area. This is definitely true post-injury. Doing exercises (like external rotations or front raises) will strengthen the area surrounding the injury site. This will help by decreasing your reliance...

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Exercise + Sleep: A Winning Combination

Uncategorized Sep 16, 2022

You can exercise all you want, but if you won't see any progress if you don't give your body proper time to recover.
Your body uses sleep as an opportunity to rebuild the muscles you have broken down through exercise, so making sure you get enough is crucial to success!

If you're an adult, it's recommended you get a minimum of 7 hours of sleep/night. Depending on the intensity of your workout program and your daily life, you may find that you need closer to 8+.

Not only does sleep give your body a chance to recover and rebuild, it will also give your mind some time to relax and take a break to reload for the next day.

Sleep, good or bad, can have a domino effect on the rest of your week. Not only in your workout routine, but in your daily life as well.

Getting the proper amount of sleep on a consistent basis will both accelerate your progress towards your fitness goals and ensure you can keep a consistent mood and energy level throughout the day.

Besides, who doesn't love a good...

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Benefits of a Strong Core

Uncategorized Sep 12, 2022

Having a 6-pack or a "beach body" isn't the only (or most important) reason to work on your core.
Core strength is vital for living a functional, injury-free life.

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Protein Sweet and Sour Chicken

Uncategorized Sep 09, 2022

With 45g of protein and under 500 calories, this Sweet and Sour Chicken is a great option if you're looking for a flavor-packed and nutritional meal this weekend.

Ingredients scaled to: 4 serving
1 1/4 lb Chicken breast (567 grams)
2 scoop (30g) Whey protein powder (60 grams)
1/2 cup Cornstarch (64 grams)
3 large Egg white (99 grams)
1 tbsp Coconut oil (13.6 grams)
2/3 cup Tomato sauce (163 grams)
2 tbsp Chili sauce (30 grams)
3 tbsp Rice wine vinegar (44.7 grams)
1 tbsp Worcestershire sauce (17 grams)
1 tbsp Ginger (5.4 grams)
1/2 tbsp Garlic (4.3 grams)
1 tbsp chopped Scallions (6 grams)
1 tbsp Sesame seeds (9 grams)
Directions are based on the original recipe of 4 servings
1. Chop chicken breasts into small bite size pieces.
2. In a bowl, mix 2 scoops protein with arrowroot starch.
3. In a separate bowl beat some egg whites.
4. Dip the chicken pieces in the egg white and then place them in the protein batter. Make sure all the pieces
are adequately coated.
5. Set a nonstick...

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Why Diets Fail

Uncategorized Sep 07, 2022

If you can't stick to a diet, odds are you've made one (or more) of these critical mistakes. Drastically overhauling your lifestyle overnight is not a realistic way to reach your fitness goals. Success comes from making small, sustainable changes and staying consistent over time.

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Sugar Addiction: The Perpetual Cycle

Uncategorized Sep 02, 2022

One of the reasons sugar is so hard to give up for many people is that, when consumed, it triggers the "reward circuit" of the brain. This circuit is the main physiological factor that contributes to addiction. While breaking this cycle may be difficult, it really is one of the most effective habits you can change to positively impact your health. By limiting or eliminating sugar intake you'll decrease blood pressure and inflammation while also leveling out energy levels and losing weight easier. 

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Embracing Failure

Uncategorized Aug 29, 2022

Many times, our biggest growth as people comes when we learn from our failures and use those lessons to propel us to success. So next time you face an obstacle or opportunity, don't shy away due to fear of failure. Instead, embrace the challenge and give it your all!

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Grocery Shopping Strategy

Uncategorized Aug 19, 2022

Next time you're out getting groceries, take a mental note of the layout. Most likely, you'll find that your greens, proteins, fruits/vegetables, and other natural foods are in the perimiter. Going into the middle aisles will instead lead you towards foods that are prepackaged, processed, and filled with sugars and other additives. Whenever buying groceries, try to check off your list with as many items from the perimiter as you can. Your cart will be full of foods that contain just as much flavor as their processed alternatives (if not more)...with the added benefit of TONS of nutritional value!

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Welcome, Taylor!!

Uncategorized Aug 17, 2022

We want to warmly welcome Taylor to our Team!

Taylor Pagenkopf is from Winona, MN with prior training experience, and graduated from Winona State University with a degree in Exercise Science.

In addition to staying active outdoors, she loves to help others live that healthy lifestyle and achieve their goals!


Welcome Taylor!!

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Sugar in the American Diet

Uncategorized Aug 15, 2022

Sugar has become so ingrained in the American diet that, on average, we consume 77+ grams/day...compared to the recommended amount of 25-35!
Be mindful of the composition of your food!
Limiting sugar in your diet can make a huge impact on your health, from averting weight gain to stabilizing a normal blood pressure.

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