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Make Yourself a Priority

Uncategorized May 22, 2023
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Feeling Stuck? You are Probably Experiencing This

Uncategorized May 21, 2023

When you are feeling stuck, this is a phenomenon called hitting a plateau.  When this is experienced, fitness plateaus can be frustrating, demotivating, and even make you question your progress. Plateaus are common in fitness journeys, but they don't have to derail your goals.  In fact, when you see the graphic above, you see that it's essential part of making progress.  But when you see what happens to a quick fixes, or falling off the wagon completely, you'll understand how plateaus are actually helping you avoid the trap of an inconsistent routine or waiting for the perfect time to start. 

I wanted to share effective strategies for overcoming plateaus and reigniting your progress. By understanding the reasons behind plateaus and implementing these strategies, you'll be on your way to breaking through and reaching new heights in your fitness journey.

There are 3 ways people hit plateaus.   Check out the graphic on this page.

  • The first is that your...
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Philly Cheese Beef Skillet

Uncategorized May 19, 2023

Philly Cheese Beef Skillet

"This Gluten Free & Keto Philly Cheesesteak Style Beef Skillet is a Delicious mix between Sloppy Joe's and Philly Cheesesteak. It's an Easy and Inexpensive Family Friendly Meal that can be thrown together in less than 30 minutes."
Course: Keto Ground Beef Dinner
Cuisine: American
Keyword: Dinner, gluten free, Grouund Beef, Keto, Low Carb
Prep Time: 5minutes 
Cook Time: 15minutes 
Total Time: 20minutes 
Calories: 434kcal


  • 1 lb Ground Beef
  • 2 Tbsp Butter
  • 2 Tbsp Heavy Cream
  • 1 Tbsp Low Carb Tomato Sauce
  • 1 Tsp Garlic Powder
  • 1 Tbsp Fresh Basil
  • 1 Green Pepper
  • 1/2 a White Onion
  • 6 Slices Provolone Cheese
  • Salt & Pepper to taste


  • Start by seasoning the beef with the salt and pepper, then brown it in the skillet...
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Knee Pain - Squats

Uncategorized May 17, 2023

Knee pain when performing squats is a common issue we see. Having correct form in a squat is crucial for safety and strength in tons of daily activities so here's a few reasons your squats might be causing you pain, as well as some movements to fix them!


Problem #1 - Knee valgus. This is an inward movement of the knees that is caused by upstream weakness in the thighs. Having this valgus puts a lot of pressure on the joint and ligaments in the knee, forcing them to work harder than they should and taking away work from the muscles

Problem #2 - Forward weight. This takes the shape of knees being in front of your toes, and keeping the pressure of your weight on your toes/front of foot. This takes away work from your posterior chain (glutes) that should be the main driver. Instead it forces all the pressure to the front of the knee.

Fixes - keeping your weight in your heels, torso upright, and knees above or behind toes are all important to proper form. The knees should also...

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A Healthy Outside Starts From The Inside

Uncategorized May 15, 2023

Happy Monday! Happy Monday! A healthy outside always starts from the inside. Healthy eating along with a healthy, postive mindset always leads to a healthy outside! 

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May Client of the Month - Tom Ladwig

Uncategorized May 13, 2023

This month we are highlighting Tom Ladwig!  We wanted to recognize Tom for his huge improvement in stamina, really noting a positive shift in mindset and appreciating the healthy Northstar lifestyle.  

We wanted to especially recognize his consistent and full effort...despite his verbal unwillingness to do so. :) His dedication was noted getting his virtual workouts in while on his extended winter trip.

In his free time, Tom puts his creativity to work as a wood carver with the Coulee Region Carvers in La Crosse.  He likes to garden and also volunteers as a driver for the Trempealeau County ADRC.  He enjoys traveling to see his children throughout the country in their motorhome. 

Tom says he has seen increased strength, balance, stamina, and has had a much lower risk of injury.  In fact, he volunteers every year to make a massive 10 ft apple pie, and  Tom regularly impresses the younger volunteers by making hauling loads of...

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Healthy Yogurt Oat Blueberry Muffin Recipe

Uncategorized May 12, 2023

Check out this healthy yogurt oat blueberry muffin recipe that is tasty and healthy! These are good for snacks or breakfast foods! 

Makes about 12 muffins

Prep time: 20 mins, cook time: 17 mins



  • 1 cup (227 g) plain Greek yogurt
  • ¼ cup  milk
  • 1  large egg
  • 1 teaspoon  vanilla
  •  cup  honey
  • 1 cup (100 g) old-fashioned rolled oats
  • ¾ cup (107 g) whole wheat flour (I use white whole wheat flour)
  • 1 teaspoon  baking powder
  • ½ teaspoon  baking soda
  • ¼ teaspoon  cinnamon, optional
  • ¼ teaspoon  salt
  • 1 cup (170 g) blueberries or chocolate chips
  • ¼ cup (57 g) butter or coconut oil, melted



  • Preheat the oven to 375 degrees. Line a 12-cup muffin tin with liners or grease with nonstick cooking spray....
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Low Back Pain Exercises

Uncategorized May 10, 2023

Glute Bridge

Cat Cow Pose

Child Pose

*Really remember to engage your core and keep your breath during these exercises

*Weak core often leads to low back pain*

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Do Workouts You Enjoy

Uncategorized May 08, 2023

There's no such thing as the perfect exercise routine.
Instead of searching for it through workouts you hate, choose exercises that you enjoy.
It'll greatly improve your mental health and ability to stay consistent!

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Pineapple-Crusted Salmon Recipe

Uncategorized May 05, 2023

Anyone else ready for summer?
This pineapple-crusted salmon recipe is a great option to help usher in the warmer weather!

8 (4 oz) Salmon Fillets

1 (20 oz.) can crushed pineapple in juice, drained

2 tsp lemon pepper seasoning

3/4 tsp. crushed red pepper seasoning

1/3 cup brown sugar



Preheat oven to 350deg F.  Combine drained pineapple, lemon pepper, crushed red pepper and brown sugar in bowl. 


Refrigerate mixture at least 20 minutes


Spray baking pan with non-stick spray.  Place salmon on pan; cover each fillet with pineapple mixture.

Bake uncovered for 20-30 minutes.


Salmon is done when internal  temp is at or above 145F


Serve with brown rice, roasted broccoli and cauliflower in olive oil & topped with parmesan for a tasty dish!


Nutritional Analysis

280 calories, 12 g fat, 22g protein, 18 g carbohydrates, 0 g fiber, 75 mg sodium


Thanks to Barb Skogen for the recipe!


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