IF YOU WANT RESULTS BY SUMMER, START HERE | EP. 73

The Grind To Calgary: Abram Wiebe’s Journey to the Flames EP.| 78

Welcome to episode 78 of the Northstar Podcast (Part 1)! In this episode, we sit down with our first guest in the new studio, Abram, and walk through his full hockey journey from Mission to the NHL. We hope you enjoy this episode! Follow Jer on instagram: https://www.instagram.com/upnorthathletics/ and Ekam too: https://www.instagram.com/jstekam_/ TIMESTAMPS 0:56 - Abram’s early story: Mission roots, hockey start, and junior path 3:00 - Recruitment and choosing North Dakota 4:17 - Frozen Four, signing with Calgary, and NHL debut in Seattle 7:00 - Why the college route worked for his development 14:10 - Biggest growth phase: strength, size, and confidence jump 16:35 - Game-day routine: meals, carbs, hydration, and in-game fueling 29:30 - Advice to younger players + using setbacks as fuel 34:57 - Part one wrap-up and preview of part two

7 Things All Fit People Do | EP.77

Welcome to episode 77 of the Northstar Podcast! In this episode, we break down seven things fit and healthy people do consistently. We hope you enjoy this episode! Follow Jer on instagram: https://www.instagram.com/upnorthathletics/ and Ekam too: https://www.instagram.com/jstekam_/ TIMESTAMPS: 0:00 - Intro: 7 things fit and healthy people do 0:16 - 1) Stay active all day (NEAT) 3:08 - 2) Listen to hunger cues vs cravings 4:03 - 3) Hydration basics and practical tips 7:55 - 4) Prioritize sleep 8:14 - 5) Eat enough protein (without overdoing it) 10:24 - 6) Keep a simple, consistent plan 11:18 - 7) Track what matters most 12:11 - Consistency over perfection: do what you enjoy 13:44 - Outro and episode wrap-up

5 ways to make a calorie deficit SUCK less | EP.76

Welcome to episode 76 of the Northstar Podcast! In this episode, we share five practical ways to make a calorie deficit easier and more sustainable. We hope you enjoy this episode! Follow Jer on instagram: https://www.instagram.com/upnorthathletics/ and Ekam too: https://www.instagram.com/jstekam_/ TIMESTAMPS 0:00 - Intro 0:11 - Episode topic: 5 ways to make a calorie deficit suck less 0:44 - Tip 1: Protein, fiber, and hunger control 4:45 - Tip 2: Set up your environment for success 8:13 - Tip 3: Improve your relationship with food 9:57 - Tip 4: Sleep and better fat-loss decisions 12:20 - Tip 5: Hunger vs cravings + meal timing 14:06 - Outro

THICK THIGHS SAVE LIVES? | EP.75

Welcome to episode 75 of the Northstar podcast! Today we're breaking down the viral phrase "Thick Thighs Save Lives" and the real science behind why leg size and strength can predict better long-term health outcomes. We hope you enjoy this episode! Follow Jer on instagram: https://www.instagram.com/upnorthathletics/ and Ekam too: https://www.instagram.com/jstekam_/ TIMESTAMPS: 0:00 - Introduction: "Thick Thighs Save Lives" 1:25 - Thigh circumference and mortality research 3:20 - Blood pressure, heart health, and risk factors 4:30 - Genetics, fat distribution, and hormone discussion 6:20 - Hypertension prevention and practical lifestyle habits 7:02 - Denmark study: thigh size threshold discussion 8:38 - Lean mass, muscle, and long-term health 9:25 - Genetics vs training expectations 10:00 - Leg training volume, recovery, and injury management 11:05 - Japan quad strength study findings 11:56 - Aging, independence, falls, and social health 13:08 - Final takeaways and sustainable leg training

THE STORY BEHIND BUILDING OUR STUDIO | EP.74

Welcome to episode 74 of the Northstar podcast! We're finally recording from our brand new studio, and this episode is a behind-the-scenes recap of the full build process over the past two months. We hope you enjoy this episode! ❤️Follow Jer on instagram: https://www.instagram.com/upnorthathletics/and Ekam too: https://www.instagram.com/jstekam_/Timestamps:0:20 - New studio reveal0:28 - Why they built a permanent podcast home0:52 - Biggest challenge: uneven walls and precision work1:59 - Discipline, momentum, and self-trust lessons2:55 - Mobile podcasting vs having a permanent studio4:04 - Costco finds, panel decisions, and lighting upgrades5:42 - Build chaos and injury story from the studio setup7:48 - More details on the wall panels and finishing touches9:00 - What's next