Recumbent bikes are an excellent low-impact option for cardio.
Check out these tips to make sure you're using the correct form to get the most out of your biking!

This month we are highlighting Sonja Stock!  We wanted to recognize Sonja for her consistency, results, and for making great strides in her nutrition.

Sonja rarely misses a session. When it does happen, she’s always right on the ball ensuring it gets made up to keep her on track.  Along with that consistency, she’s noticed she’s continually motivated to reach her goals and appreciates answers to questions on trouble spots and eating habits.

In her free time Sonja enjoys traveling, listening to music, and doing puzzles.  Sonja and her husband Jeff are avid winemakers, and loving traveling to wineries in search of new and interesting flavors. If you’re looking to expand your wine palate, chances are she can point you in the right direction!

In her time here at Northstar, Sonja has seen the most noticeable improvements in her energy and breathing. Strength increases in her  back and more stable joints have helped her continue to travel and...

Introducing Collin Ferguson!

Collin grew up in Lewiston, MN, and is going to Winona State for Physical Education and Health Education, and he has his Personal Trainer’s Certificate.

Collin enjoys playing basketball, golfing with friends, lifting weights, fishing, camping, and reading!  He likes learning new recipes, spending time with family, learning more about exercise science, and coaching youth sports like his brother's basketball team.

Collin says about his passion in fitness, “My favorite thing about helping others is seeing them maximize their potential mentally and physically, and Knowing that I can make a difference in their lives.”

Welcome to the Team, Collin!

Salmon and Spud Salad

Serves 4

Ingredients
1 pound fingerling potatoes
1/2 pound fresh green beans
1/2 pound fresh asparagus
4 salmon fillets (6 ounces each)
1 tablespoon plus 1/3 cup red wine vinaigrette, divided
1/4 teaspoon salt
1/4 teaspoon pepper
4 cups fresh arugula or baby spinach
2 cups cherry tomatoes, halved
1 tablespoon minced fresh chives
Directions
1. Cut potatoes lengthwise in half. Trim and cut green beans and asparagus into 2-in. pieces.
Place potatoes in a 6-qt. stockpot; add water to cover. Bring to a boil. Reduce heat; cook,
uncovered, until tender, 10-15 minutes, adding green beans and asparagus during the last 4
minutes of cooking. Drain.
2. Meanwhile, brush salmon with 1 tablespoon vinaigrette; sprinkle with salt and pepper.
Place fish on oiled grill rack, skin side down. Grill, covered, over medium-high heat or broil 4
in. from heat until fish just begins to flake easily with a fork, 6-8 minutes.
3. In a large bowl, combine potato mixture, arugula, tomatoes and chives. Drizzle...

Always be looking for new ways to improve yourself, physically and mentally. The journey never ends, it just changes!

Ingredients
1 ½ teaspoons canola oil
2 ½ tablespoons lower-sodium taco seasoning, divided
1 cup thinly sliced multicolored baby peppers
1 cup multicolored cherry tomatoes
½ cup thinly sliced scallions, whites and greens separated
4 (6 inch) whole-wheat flour tortillas
¾ cup finely shredded pepper Jack cheese
8 large eggs, divided
Pinch of salt
Cilantro sprigs, thinly sliced red onion and/or lime wedges for garnish (optional)
Directions

Step 1
Line the basket of an air fryer with foil. Whisk oil and 1 tablespoon taco seasoning together in a medium bowl. Add
peppers, tomatoes and scallion whites; toss to coat. Place on the foil in the air-fryer basket. Cook at 400 until the
vegetables are slightly tender and lightly browned, about 8 minutes. Remove by grasping the foil and lifting from the
basket, then gather the foil around the vegetables to form a pouch. Set aside to keep warm.
Step 2
Preheat the air fryer to 320 for 10 minutes. Meanwhile, place each tortilla in a...

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...