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Low Back Exercises

Uncategorized Aug 03, 2023

If your low back pain is preventing you from doing the things you love, you need to strengthen and stretch the low back musculature. Check out this example of exercises to help strengthen the low back along with a stretch to help with pain!

Exercises include: Birddogs- this exercise help with core activation along with stability which helps strengthen the low back. By keeping the core engaged and neutral/straight back, the stability will be easier when lifting opposite arm with opposite leg. 

                              Supermans- this exercise also helps with core activation and stability. Supermans are great low back exercises. 

                             Cobra Stretch- A great stretch to help with low back pain! 


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Hard work

Uncategorized Jul 29, 2023

The results are always worth it, if you work hard. Whether it be a small task or a big a task, as long as you work hard towards that goal, it will always be worth it in the end! Make it a great day!

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Core Activation

Uncategorized Jul 27, 2023

Do you struggle with balance and confidence in daily activities?
If so, odds are you aren't properly activating your core.
A stable core is essential to regain that quality of life you're searching for.
Here you'll find examples of good vs bad core, and an exercise to practice!

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Uncategorized Jul 24, 2023

There's few better feelings than waking up with focused intent on your goals, and ending the day knowing you did everything you could to reach them.
What are you working towards today?

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Spinach Stuff Chicken Breast Recipe

Uncategorized Jul 21, 2023

Recipe from



4 boneless skinless chicken breast

Kosher salt

Freshly ground black pepper

4 oz. cream cheese, softened 

1/2 c. frozen spinach, defrosted, drained, and squeezed 

1/3 c. chopped canned artichoke hearts

1 c. shredded mozzarella, divided

Pinch crushed red pepper flakes

4 strips bacon, cut into 4 strips

2 tbsp. extra-virgin olive oil 


  1. Preheat oven to 400°. Line a large baking sheet with foil. Make slits widthwise in chicken, being careful not to cut all the way through chicken. Season with salt and pepper. Place on prepared baking sheet. 
  2. Step 2In a medium bowl, combine cream cheese, spinach, artichokes, and ½ cup of mozzarella. Season with salt, pepper, and a pinch of red pepper flakes. Fill every other slit with cream cheese mixture and fill remaining slits with a piece of bacon. Sprinkle remaining ½ cup mozzarella...
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Posture Changes

Uncategorized Jul 19, 2023

Posture is incredibly important, and not just for looking good!

Proper posture is directly responsible for mobile and flexible joints. This improved mobility also decreases aches and pains, and can prevent any nerve issues from popping up. Not just in the neck but the upper shoulders, back, and hips as well. How you hold yourself around your shoulders is responsible for how you feel everywhere downstream from that.

Along with those main reasons, posture also affects balance, blood pressure, and injury risk. If posture is poor enough, it can even lead to issues breathing and eating.

In the image above, there are a few aspects of posture that need to be correct. First, the shoulder blades should be retracted and chest puffed out slightly, creating that straight upper back. 

Second, the shoulders and traps are relaxed and set further back as opposed to tight. A common saying for this is to "keep your shoulders out of your ears". 

Finally, the arms are held at the sides and...

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Wafer Food Pantry Donation

Uncategorized Jul 17, 2023

At a recent event, the winning "Team Creek" selected a charitable organization to give on behalf of Northstar and our clients.  The charity chosen was Wafer Food Pantry, and Northstar was happy to donate to aide in Wafer's mission. #Giveback #StrongCommunity 

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Chicken Veggie Packets

Uncategorized Jul 14, 2023

Chicken Veggie Packets

Recipe from "Taste of Home"

4 boneless skinless chicken breast halves (4 ounces each)
1/2 pound sliced fresh mushrooms
1-1/2 cups fresh baby carrots
1 cup pearl onions
1/2 cup julienned sweet red pepper
1/4 teaspoon pepper
3 teaspoons minced fresh thyme
1/2 teaspoon salt, optional
Lemon wedges, optional
1. Preheat oven to 375°. Flatten chicken breasts to 1/2-in. thickness; place each on a piece of heavy-duty foil (about 12 in.
square). Layer the mushrooms, carrots, onions and red pepper over chicken; sprinkle with pepper, thyme and, if desired,
2. Fold foil around chicken and vegetables and seal tightly. Place on a baking sheet. Bake until chicken juices run clear,
about 20 minutes. If desired, serve with lemon wedges.
Nutrition Facts
1 serving: 175 calories, 3g fat (1g saturated fat), 63mg cholesterol, 100mg sodium, 11g carbohydrate (6g sugars,
2g fiber), 25g protein

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July Client of the Month - Jill Marshall

Uncategorized Jul 12, 2023

This month we are highlighting Jill Marshall!  Jill has grown with us since our infancy, and was hesitant to join at first.  Before coming to Northstar, Jill had frozen shoulders on both shoulders.  Our team has worked to re-establish the musculature and movement around the joint, and she has since completely recovered all of her mobility! 

Jill keeps her very busy by taking care of her grandchildren, and she also enjoys being able to get out walking and biking.   She has also been selflessly active volunteering at Providence Academy since it’s inception, and we thank her for the impact (directly and indirectly) she has had on the next generation.  

She has noticed her flexibility has improved.  Prior to Northstar, Jill says she never lasted more than a year in the program, but now is able to stick with it and never misses a workout!  By staying consistent, Jill has steadily increased her abilities and be able to take whatever...

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Exercise Makes Your Day

Uncategorized Jul 10, 2023

Physically and psychologically, there's a multitude of benefits that come with getting your workouts in...especially when you don't want to!

Physically you'll increase your blood flow, heart rate, and muscle stimulation. When you hear weightlifters refer to "the pump", they're talking about the temporary increase in muscle mass caused by higher blood fow to that muscle. It acts as a natural high, leaving you with that feeling of enjoyable exhaustion.

Along with that, various chemicals are released (endorphins, serotonin, dopamine) that are linked to improved mood and feeling of self-worth. Other chemicals supress feelings of anxiety and depression. This feeling can give a huge temporary boost to your mental state, but with a consistent routine of exercise will improve your overall mental health, outside of that temporary boost.

Mentally, there are a couple factors at play. First, exercise is relatively difficult and it takes time. So, when you complete a workout, you...

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