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Jan 09

The N1 Motion Team

We realize it can be difficult to achieve optimal health and athletic performance which is why we have assembled a team of dedicated professionals – performance coaches + physical therapists + registered dietitians -  that will empower you to become an unstoppable force to breakthrough performance barriers and allow you to accomplish your fitness and athletic goals!


Dec 22

Nutrition to the Northland!

We are happy to announce that our Duluth Team will be adding in-studio nutrition to their service offering beginning January 9th!


Dec 19

December Spotlight Vegetable: Brussels Sprouts

We know that all vegetables are good for us, but there are certain ones that truly are an irreplaceable powerhouse of nutrients. Among these most powerful vegetables is brussels sprouts. These wintertime veggies are a part of the cruciferous vegetable family. They are a wonderful addition to any meal, and can be a big crowd pleaser when prepared in a yummy way! These vegetables provide an abundance of nutrients such as Fiber, iron, Vitamin C, Folate, and Vitamin K, along with several other phytonutrients. The nutrients contained in the little sprouts have been shown to have a variety of health benefits including the ability to reduce the risk of cancer, diabetes, obesity, and inflammation. Further, the vitamin K content has been shown to increase bone health, while the vitamin C is great for both skin and eye health! Not to mention, these fiber and flavor packed little veggies can help you to stay full and satisfied, preventing you from overeating too!

Try them roasted with simply olive oil and seasoning of choice, or shredded in your favorite winter salad. Or, if you really want to impress your holiday guests, try this special roasted brussels sprouts recipe to provide both you and your friends or family with a nutritional punch!

Maple Roasted Brussels Sprouts: In a bowl, combine two pounds fresh halved brussels sprouts, 1 small diced red onion, 2 cloves minced garlic, 1-2 Tbsp. extra virgin olive oil, 1/3 cup chopped walnuts, 1 tsp. maple syrup, and a pinch of salt and pepper. Place on a parchment paper lined or greased cooking tray. Cook at 375 degrees for about 30 minutes, until sprouts are tender and golden brown on edges. Toss with 1/3 cup dried cranberries or cherries. Enjoy!


Dec 14

Stay Fueled for Your Winter Workouts

Sometimes it takes everything in us to get off the warm and cozy couch to exercise when it is chilly, windy, and slippery outside. But, we know how important it is to get those workouts in around the Holidays to prevent weight gain, and maintain a healthy, happy body. By fueling our bodies properly before and after a workout, we can increase our energy levels, in turn increasing our motivation to get moving, as well as ensure that we get the most out of every workout. Everyone’s energy needs differ based on gender, age, body composition, amount and type of physical activity. So how do you know what you need? There is no single answer, but here are some tips for eating to fuel your workout.


Dec 08

Pelvic Health and Cross Country

If you’ve ever been a spectator at a cross-country or a track and field event, you know how strenuous these sports can be. Some signs of this exertion are familiar – red faces, sweaty bodies, and… urinary leakage…?

In some sports, urinary incontinence has become a hallmark of “giving it your all,” but is actually abnormal, and may indicate weakness or incoordination of the pelvic floor musculature. Even if you’re not experiencing urinary leakage, low back pain and hip pain can indicate a need to assess the function of the pelvic floor.

The good news is that pelvic floor physical therapy is a conservative and effective solution (and prevention!) of pelvic floor dysfunction.

 

For more information on pelvic floor health, check out Viverant’s page http://www.viverant.com/physical_therapy/pelvic_health/

For specific information on the prevalence of pelvic floor dysfunction in athletes, check out this article: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4327384/


Nov 23

Healthy Holiday Eating: Tips for Successful Holiday Weight Management

It can seem impossible not to gain weight over the holidays with the endless amounts of scrumptious food everywhere you look. In fact, the average weight gain over the holiday season is two to five pounds. Though it may not appear significant, research shows that the weight tends to stay on after the holiday season, and then increases each year. Weight gain during the holidays isn’t a given- -it can be prevented by maintaining a balanced diet all year round, in addition to practicing a few simple tips during the holiday season. With just a few strategies, you can avoid holiday weight gain while still enjoying friends, family and the holiday feast!


Oct 21

Continued Education

"Success is no accident. It is hard work, perserverance, learning, studying, sacrifice, and most of all, love of what you are doing or learning to do."

The following PTs have continued to learn and evolve in their profession by completing courses that allow them to treat a wider variety. Congratulations all on your course completions!


Oct 18

Hydration

Your body is 70% water, and with almost every chemical reaction that occurs in the body requiring H20, it’s a necessity to make hydration a priority. From person to person, all things nutrition look very different, even with water. One way to estimate your body’s needs is to weigh yourself before and after a workout and calculate how much weight you lost during that exercise. That weight loss in that period of time is loss of water, and to replenish that, you should drink about 20-24 ounces per pound lost. It is also recommended that per 15 minutes of exercise, you should drink 4- 6 ounces during the workout. Staying hydrated prior to your workout will lessen the amount you need to drink during, as well as take strain off of your heart by improving blood circulation.

 

For more info on staying hydrated here is a hockey specific hydration post from Pro Stock Hockey 


Oct 03

The Edina Team

Meet our awesome Edina Team! Rhondi, Colleen, Kathleen, and Caryn will all be there when we open in mid October!


Sep 26

Soccer Injury Facts

Sports specialization has become common into today’s athletic landscape – particularly in soccer.  The fact that athletes train and compete year-around can have significant consequences counterproductive to an athlete’s overall goal – athletic optimization.  


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