Kinesthetic Training

Client Spotlight Just sharing a pic of one North Star’s badass long term client. Mindy started training with us a year ago after learning that her doctor was gonna resort to needles to treat her diabetes. She was already taking 6 medications then. Fast forward to a year later, she’s down to ONE SINGLE MEDICATION to help treat her diabetes. Her secret? Lifestyle change and training hard with us @northstar.fit . Well done Mindy!

NSCA cert up to date Gym open Been a good week so far! If you are looking to reach your fitness goals with the help of a qualified trainer, @northstar.fit and I are here to help. We are currently offering some promos to accommodate new members. DM me for more details.

CONSISTENCY PART 2 A few days ago, I spoke about consistency over motivation. With that said, I’d like to share a story by one of my clients: My client Ash...ley (not her real name & not her on the pic lol) came by to visit our gym desperately looking for help. Her goal is to lose weight. However, this wasn’t as easy nor as simple as it may sound. Along with having strict dietary restrictions, she also has several other health issues including type 1 diabetes. She’s gained so much weight that it’s drastically deteriorating her health. She’s visited several doctors, dieticians, and nutritionists to help her lose weight, but none have worked. Long story short, she has lost 9 lbs. in the last 4 weeks. We were on a roll, but we overcame many barriers. Unfortunately, due to COVID-19, the gym had to shut down. She was sad about the gym closure, but I promised her that the coaching does not end there. From the very beginning, I told her to ride her stationary bike every single day for 30 minutes, which she has done from day 1. I told her to send me a log of her meals every week, which she had also done since day 1. THAT RIGHT THERE IS CONSISTENCY OVER MOTIVATION! She is literally doing this like her life depended on it. She hasn’t reached her goal YET! But losing 9 lbs. in 4 weeks is a pretty damn good achievement. We may not be able to train together, physically, but I’m with her every step of the way, thanks to TECHNOLOGY! With that said, I am looking for online training clients. The beauty of online training is that it is very accessible, flexible, and programming is tailored towards your personal goals. If you are looking to start your fitness journey, send me a DM with your top 3 fitness goals!

Lack of Motivation to work out? Try this: Do 10 air squats (or any exercise you like) at the exact same time, EVERY SINGLE DAY! That’s it! Try doing that like y...ou were paid to do it. This is called CONSISTENCY! Forget feeling motivated to work out. Why not exercise like your life depends on it? Why wait until you acquire a health problem that requires you to exercise just to prolong your life? Why not do it now while you’re able to? If you finance a car, you commit to pay for it every month. You don’t call the dealership and say I don’t want to pay because I’m not motivated to drive it. Why wouldn’t you do the same to your health? Changing the mindset frombeing motivated to I need to do this, helps build consistency. On average, it takes 66 days or 2 months to build a habit. If you did 10 squats every single day for 66 days, that’s 660 EASY SQUATS! Then, if that gets too easy, you can throw in 10 more squats, then 10 more, and so on. Just like that, you’ve burned x amount of calories & you’re a step closer to your goal. A common struggle people have is thinking all or nothing. Either they do a full 1 hour workout or do nothing. They procrastinate and wait til they have the time or til they are motivated to do it. Start with small goals, and once you can do it with consistency, create bigger ones. If you’ve read this far, you’ve shown that you have time to do 10 SQUATS! Now get off your phone and get your squats in. LOL!! If you’re struggling, DM me & I’m here to help.

Hi everyone, the new year is just around the corner. You might have taken the time to reflect and finally decided this is the time to start your fitness journey..... BUT, you don’t know where to start. OR you’ve started EVERY JANUARY 1st for the last X amount of years, but never really able to commit to longer than a few days. Well, the good news is: IM HERE TO HELP! Don’t let gym closures hinder you from achieving your fitness goals. If you’re a beginner, there’s a high likelihood that you won’t benefit from most gym equipment anyway. Resistance bands and bodyweight are great tools to start with, plus they’re cheap/free & will likely last a long time. If you’re looking for workout ideas, coaching, accountability, or simply just want to chat about your fitness goals & how to get there, DM me! Also, if you’re looking for some high quality resistance bands, hit up @white_lion_athletics ! #supportlocal

KNEES WEAK, ARMS ARE HEAVY! What a way to end the last work out day @northstar.fit ! 185 lbs. power clean PR. ... 5 lb. increase from my last PR, not a whole lot but this one felt so much better.

Special shoutout to client @perron.danielle for accomplishing a long time goal. She ran her first half marathon after learning she has an aneurysm on her heart. Despite working long hours as a nurse, and looking after her amazing daughter, she always found a way to reach her personal goals. Great job Dani! Full marathon is next.

Kettlebell Swings One of the most butchered movements I see at local gyms is the Kettlebell Swings. The most common mistake is making the swings squatty as shown in the first bit of the video. There is too much bend on the knee, which causes a loss of tension in the glutes. The KB Swing is a hip dominant exercise, therefore, movement should occur in the sagittal plane (ie. front to back), as opposed to a up-down movement. With that said, here are a few drills to help work o...n the hinge pattern: - 1. KB Hinge Taps - this drill helps work on the basic hinge pattern. First, place the KB right underneath you, then hinge by slightly bending the knees, and pushing the hips back while maintaining neutral spine. - 2. KB Deadlifts - the same process as the taps, except now you’re going to pick up the weight and put it back down. Make sure the weight follows a straight vertical pattern. - 3. KB Rocks - this drill helps with proprioception. Allow the KB to swing forward and backwards and feel the momentum shift from your toes to your heels. Another common mistake is muscle-ing the KB, which means using the arm too much. This drill also helps you learn to relax the arms and let the momentum of the kettlebell move you. - 4. Put it all together! Another key point is to squeeze the glutes during full extension (standing up position). Keep the core tight, and breathe through each rep. - For any questions, feel free to send me a DM! I’m looking for online clients as well. DM if interested. - Save the booty gains, tag a friend! See more

Congrats to Anne for completing 100 sessions with us at @northstar.fit! Well done @annie.turnooper

OFFICE MOBILITY - Most people who spend most of their time sitting at work or at school tend to have postural issues from being in a hunched position for long periods of time. With that said, here are some mobility drills to mitigate posture-related problems. - Key Points:... 1. Take a breath each rep, and take your time. Hold end ranges for about 3 seconds. 2. Set an alarm on your phone for a mobility break, every 30 minutes or so. The more often you do it, the better. - If you have any questions or concerns, feel free to DM me. See more