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 stay di...

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! 

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 apples look "as easy as pie"!

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

Ingredients

• 1 cup (227 g) plain Greek yogurt
• ¼ cup  milk
• 1  large egg
• 1 teaspoon  vanilla
• ⅓ 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

Instructions

• Preheat the oven to 375 degrees. Line a 12-cup muffin tin with liners or grease with nonstick cooking spray. Set aside. If your muffin tin is dark-coated or your oven bakes hot, bake at 350 degrees.
• In a medium bowl or liquid measuring cup, whisk together the yogurt, milk, egg, vanilla, and honey.
• In a large bowl, whisk together the oats, flour, baking pow
  ...

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*

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!

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

Directions:

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!

One of the most common questions asked is " How hard should I be working?" To answer that question, we are going to talk about the exercise intensity and the RPE scale. RPE stands for Rating of Perceived Exertion, and that tells us how hard we felt our effort was in an exercise bout. The RPE scale is a range from 0-10, with 0 being extremely light to 10 being the maximal effort. 

The 0-3 range is a very light range and we can use the "talk test" for example. This range can be equivalent to just sitting on the couch while watching a movie where zero effort is required. We can also use the talk test. During this test, if we can hold a whole conversation easily while performing an exercise, that tells us the exercise is light with minimal effort. 

The 4-6 range is the moderate range and the range that we want to usually be in. We can also use the talk test during this range. If we are able to hold a conversation but are breathing a little heavier than normal while performing an exercise...

We had a great time Saturday on our first organized hike! Although it was colder than expected in Upper Hixon, the rain held off and it ended up being great conditions for a walk. Thanks to everyone who joined us!

Check out the views from Sugar Loaf Bluff in Winona, MN. One of our Fitness Consultants, Taylor, took like this picture after hiking Sugar Loaf Bluff a few weeks ago with the warmer weather. Summer is right around the corner and we are looking forward to more views and more hikes like this one! The next time you are in the Winona area, you should hike Sugar Loaf Bluff!