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Shrimp, Tomato, and Basil Linguine

Uncategorized Apr 14, 2023

If you're looking for a seafood dish that isn't included at your Friday Fish Fry, this shrimp/tomato/basil linguine is a great option!

Roughly 4 servings

475 calories

25-30g protein

1 ½ pounds medium shrimp, peeled and deveined (tails removed)
Coarse salt and ground pepper
6 teaspoons olive oil
2 garlic cloves, minced
1 pint cherry or grape tomatoes, halved
½ pound linguine
1 ½ cups lightly packed fresh basil leaves, torn into small pieces, plus extra leaves for garnish (optional)
Shrimp, Tomato, and Basil Pasta

Step 1
Season shrimp with salt and pepper. In a large skillet, heat 4 teaspoons oil over high. Add shrimp; cook until opaque
throughout, turning occasionally, 3 minutes. Transfer to a bowl; set aside.
Step 2
Make sauce: To the same skillet, add remaining 2 teaspoons oil and garlic; cook over medium heat until fragrant, about
30 seconds. Add canned tomatoes and their juice, along with 2 cups water; bring to a boil. Reduce heat; simmer,

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3 Shoulder Exercises

Uncategorized Apr 12, 2023

Are you looking for some new shoulder exercises to help strengthen your shoulders?
Give these 3 exercises a try during your next workout!

For each exercise, it is very important to keep the core engaged thoroughout the movement. With keeping the core engaged, that will help isolate the shoulders to avoid using momentum or a "swinging" motion. 


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Nick Althoff Bio - Owner and Founder

Uncategorized Apr 08, 2023

I Grew up in Yankton, SD, home of Lawrence Welk and Tom Brokaw, I was an exchange student in Tübingen, Germany, graduated from Notre Dame and masters from Georgia Tech. 

I am married to my wife Jennifer and we have 6 beautiful children (Benedict, Ivory, Colette, Dietrich, Stefan, and Andreas).  They do behind the scenes work with cleaning, organization, and they also LOVE to come work out when they can, too! 

 Some things someone may not know about me is I have over a dozen patents, have designed a wind turbine blade over half a football field long, was nominated and selected to carry the Olympic Torch for the summer olympics, and participated in the National Corporate Track and Field competition.   

My fitness and health journey started  when I was a 4 sport athlete and state champion in high school, and I walked onto the University of Notre Dame track team the spring semester of my freshman year.  After getting injured halfway through...

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Carrots and Hummus Easter Side Dish!

Uncategorized Apr 07, 2023




  • STEP 1

    Put the chickpeas, lemon juice, garlic, olive oil and tahini into a food processor and blitz to a smooth consistency. Loosen with 1–2 tbsp water if it seems a little thick.

  • STEP 2

    Make a hole in the top of each carrot with a skewer or by cutting a small hole with the tip of a sharp knife. Dab a small amount of hummus into the hole and push in a small sprig of parsley.

  • STEP 3

    Spoon the hummus into thoroughly cleaned small, plant pots or bowls and push in the carrots. Let the children dunk into the hummus with the carrots.

    Nutrition: per serving
    Nutrient Unit
    kcal 134
    fat 8g
    saturates 1g
    carbs 9g
    sugars 3g
    fibre 4g
    protein 4g
    salt 0.05g
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3 Exercises to Tone your Triceps

Uncategorized Apr 05, 2023

Are you looking to tone and strengthen your arms?
If so, incorporate these 3 tricep exerciese into your program!

Changing the way you hold your grip during these exercises can adjust which area ("head") is being hit, ensuring you work every part of the tricep!

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Uncategorized Apr 03, 2023

"Mindset is what separates the best from the rest."

It is important to have a postive mindset because it will lead to success and help in reaching goals. When we do not have a postive mindset, we tend to limit our true potential. There are also many health benefits with having a postive mindset, such as, longer life span, better cardiovascular health and greater resistance to illness. 

A few ways for a postive mindset includes: 

Saying a postive affirmation about yourself: "I am strong"

Practicing graditude: "I am thankful for...."

Reflecting on the good things each day

Doing something just for you. 

Try practicing a postive minset! 

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Grandad's Bluff!

Uncategorized Apr 02, 2023

Check this out from last Summer! This was taken by our Fitness Consultant, Kalli, from a hammock hanging over Grandad Bluff in La Crosse. We have lots of sunshine and beautiful sunsets to look forward to with Spring and Summer right around the corner!

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Fitness Consultant Bio- Kalli Cress

Uncategorized Apr 01, 2023

Meet our Fitness Consultant, Kalli!

I was born and raised up north, along the Wisconsin and Minnesota border line, in the town of Hammond, Wisconsin by my mom Lori and my dad Dennis. I also have a brother named Kyle who is now 30 and married to my now sister in-law Kylie, and they are both very successful Chiropractors near my hometown in New Richmond, WI. Growing up, I played volleyball, basketball, softball, ran track, and also was a competition dancer. My passion for health, fitness, and especially weight lifting started when I was in high school. I was starting to see results at a young age, and really started to look and feel strong.

After high school, I attended the University of Wisconsin La Crosse, where I earned a Bachelor of Science Degree with a major in Exercise and Sport Science as well as a minor in Nutrition. I completed my internship at ETS in Stillwater, MN where I had the privilege of working with a wide span of athletes and learned a lot from it. Throughout the...

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Turkey Taco Recipe

Uncategorized Mar 31, 2023


1 tablespoon avocado oil

1 medium diced onion

1 diced red pepper

1 diced poblano pepper

1 tablespoon minced garlic

2 lb. gound turkey

1 tablespoon chili powder

2 1/2 teaspoon ground cumin

2 teaspoon paprika

1 teaspoon oregano

2 teaspoon salt

1/2 teaspoon pepper 

tortilla shells

Toppings include:  salsa, guacamole, sour cream, chopped lettuce, diced tomato, shredded cheddar cheese, cilantro, olives, and your favorite other taco toppings.


  • Heat oil over medium-high heat. Add onions and peppers and sauté for 6-7 minutes until veggies start to soften.
  • Add garlic, turkey, chili powder, cumin, paprika, oregano, and 2 tsp. salt, and pepper. Break turkey up with a large spoon or spatula and cook for 7-10 minutes until cooked through.
  • Once turkey is cooked, add tomato and continue cooking for 2-3 minutes. Taste and adjust salt level if desired. Remove from heat and serve.


Calories: 179kcal | Carbohydrates:...

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"Ask the Trainer": Fad Diets

Uncategorized Mar 30, 2023

Welcome to our new "ask the trainer" series! We've found that it can be difficult to sort through all the information on the internet to get a straight answer about health and fitness, so we wanted to give our clients and social media followers an invitation to ask about topics that matter to them!

Today's post is by our Fitness Consultant Konner:

I recently had a conversation with one of our clients, Sherry, where we were talking about how confusing it can be trying to eat healthy when it seems there's a million different ways to go about it. She mentioned that many of her friends are always trying these new diets, and that she was also tempted by them at times. We thought this would be a perfect topic to start off this series, as fad diets have become an overwhelmingly popular nutrition practice in recent years.

First, what is a "fad diet"? Fad diets are nutrition guidelines that promise a quick and easy path to weight loss. There are a few characteristics of diets in...

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