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...

No matter how fast or slow your progress is, keep at it. As long as you're staying consistent and taking the right actions, you'll always be improving!

It's summertime, and in Wisconsin that means grilling season!

While we all know how delicious grilled food is, did you know it also has multiple health benefits that can't be found in other methods of cooking?

First, it's actually lower in fat and calories. When you grill, all you are using is food and heat. Compare that to frying or baking, where oftentimes you need oils and butters to aid in the cooking process. By not using these methods, you'll be saving a lot of hidden calories and fats. Along with that, if you're cooking by skillet/oven/fryer you oftentimes cook the food in whatever cooks off it, mostly fat. In a grill, that waste drops through the grates and away from your food. Because of this, your foods will be leaner and lower in calories overall. 

Second, it's more nutritious! With the high heat and shorter cooking temps, studies have shown that many of the nutrients contained in your food will stay there. In fruits and vegetables (especially those with low water...

Rowing machines are excellent tools for building stamina and strength. However, compared to bikes or treadmills, there is some more technique involved that is important to have correct for safety and efficacy.

As another general tip, pace is key. You'll do much better if you slow down the movement and focus on these aspects instead of trying to go as fast as possible. Once your form is improved, you can speed up. Form should always come first!

Error 1: Too much back movement. Allowing the back to flex and extend throughout the movement creates extra pressure on the back. Along with having an uncontrolled motion, this can cause overuse or acute injuries in the back. 

Fix: Control your motion. Engage your core, stay tall, and keep your back at a slight lean backward. Let your arms and legs do the movement while keeping your torso stable. If needed, slow down your tempo.

Error 2: Incorrect bar height. Many times, we'll see people bring the bar up to their chest or shoulders when...

Monday motivation to start the week! Our challenge for you this week is to set a goal that makes you want to jump out of bed in the morning. No matter how big or how small the goal is, set a goal that you are excited about and make it happen this week! 

Check out this tasty and healthy chicken caesar wrap with high protein content! 

Ingredients: 

• 12- oz. cooked chicken breast cubed or shredded – about 3 cups
• 1/2 cup lite caesar salad dressing 120g 
• 1/2 cup salad croutons cut in half (28g)
• 1/4 cup freshly grated parmesan cheese 
• 1 Tbsp lemon juice
• 1/4 tsp each: garlic powder & black pepper
• 4 pieces green lettuce or romaine lettuce
• 4 spinach tortillas or any low carb option 

Instructions: 

• In a medium bowl, combine the chicken, caesar dressing, croutons, parmesan, lemon juice, garlic powder and black pepper.
• Lay the tortilla out and place the lettuce on top (it will pretty much cover the whole tortilla). Scoop 1/4 of the chicken mixture on top. Fold the tortilla lengthwise over the filling, tuck in the sides, and roll into a secure wrap. Repeat for each wrap.
• Slice in half and enjoy! If meal...

Cardiovascular or Aerobic exercise is very important in a healthy lifestyle which is why we include it in our training sessions after your workout! There are many reasons why cardio is beneficial and how it can truly impact your life, along with resistance training and nutrition as well!

Cardio Exercise Benefits:

1. improves cardiovascular health 

2. lowers blood pressure 

3. helps regulate blood sugar 

4. aids sleep 

5. regulates weight; or promotes weight loss 

6. strengthens immune system 

7. improves brain power and energy 

10. boosts mood

On this Memorial Day, all of us at Northstar thank and honor those heroes who have fought and died for our freedoms we enjoy today. God bless America!

Margherita pizza is a summer staple. With 340 calories total and 20g protein, this recipe with pita bread is a perfect healthy option! For extra protein, grill some chicken as an additional topping. Give it a try!

TOTAL TIME: Prep/Total Time: 20 min.
YIELD: 4 servings.

Ingredients
4 pita breads (6 inches)
2 teaspoons olive oil
2 garlic cloves, minced
2 cups shredded part-skim mozzarella cheese
3 plum tomatoes, thinly sliced
1/4 teaspoon garlic powder
1 teaspoon Italian seasoning
Thinly sliced fresh basil, optional

Directions
1. Place pita breads on an ungreased baking sheet; brush with oil. Top with garlic, 1 cup cheese, tomatoes, garlic powder and
remaining cheese; sprinkle with Italian seasoning.
2. Bake at 425° for 10-12 minutes or until cheese is melted. Top with basil.
Nutrition Facts
1 each: 340 calories, 12g fat (6g saturated fat), 33mg cholesterol, 588mg sodium, 38g carbohydrate (4g sugars, 2g
fiber), 20g protein.

Walking is something we do every day, maybe without even thinking about it. It is recommended to walk for about 30 minutes/day for overall health. Here are a few important walking tips to be mindful of when walking. 

The first walking tip is to be mindful of the tempo or pace of the walk. A steady, brisk pace is a great place to start for beginners or for those who are walking to get their heart rate up. 

The next walking tip is to be mindful of form during those walks. It is important to walk heel to toe with each stride, instead of walking just on our toes. We want to have good posture with proper core engagement during these walks as well. It is also important to have comfortable, lightweight shoes when walking.

It is important to gradually increase the pace if you are just starting out with a walking program. For a beginner, walking at a lighter intensity for a few minutes would be a good place to start, while gradually increasing the pace and time each walk. 

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