Our Movement Market is a 10/10
Hi friend,
I know you are as excited as I am to hear more about our vendors joining us at our MOVEMENT MARKET on October 10th! It will run from 9AM-12PM at the clinic (5250 W 74th St Suite 8 Edina, MN 55439).
You can come the whole time and participate in the activities planned or just come check out the vendors and grab a complimentary cold brew and donut, it is an open house style event – there are NO rules or expectations.
Our vendors will have tables up the whole time while we have our runs and workouts and chats so you can hear a bit more about who they are and what they do! If you want to be a part of this event and showcase your small business please reply to this email, I'd love to connect, there is room for everyone!
9AM Mindfulness Chat with licensed therapist Claire DeBenedetto
9:15AM Group run with run coach Taylor from Sunfade Running
10AM Group workout with personal trainer Carly from Sunfade Fitness
11AM Nutrition chat with RDN Erin Mahoney from Seven Pillars Wellness
11:15AM Mobility with Nordic Rehab + Chiro
(and soooo much more)
Featuring…
Claire DeBenedetto Therapy specializes in working with athletes, teens, and young adults who are navigating anxiety, perfectionism, fear, people-pleasing, and the mental pressure that can come with sports and everyday life. As a former Level 10 gymnast herself, Claire brings both professional expertise and personal experience to her work, using EMDR, IFS, and practical strategies to help clients build confidence and resilience. Stop by her booth to say hello and pick up some helpful mental health tools!
Sunfade Running - I’m Taylor, the founder and coach behind Sunfade Running - an online run and sport specific strength training business. I believe training should fit into your life, not take it over. Sunfade Running mixes smart, personalized training with a community focused on getting faster, stronger, and better at running without sacrificing the fun.
Sunfade Fitness helps women become stronger, more confident, and more capable through personalized strength training and realistic nutrition guidance that fits real life. Whether you’re reconnecting with the athlete you once were or discovering her for the first time, Sunfade is about challenging yourself, building confidence, and realizing there’s so much more you’re capable of at any age.
Seven Pillars Wellness is a collaborative nutrition and therapy practice in Minneapolis dedicated to helping people build a healthier, more compassionate relationship with food, their bodies, and themselves. We offer individualized nutrition counseling and therapy grounded in an anti-diet, weight-inclusive, and whole-person approach, with additional offerings in movement, wellness, and community connection. Our goal is to create a welcoming space where healing, growth, and sustainable well-being can happen at every stage of life.
Tempo PT and Running - Physical Therapist and Run Coach Dr. Bethany Brausen will help you prep your body and reduce your risk of injury. Leave with a take-home pre-run warm-up routine to jumpstart your relay legs, a symptom guideline chart, and a Relative Energy Deficiency in Sport (REDs) awareness guide. At her booth she will also have a drawing for a chance to win one Free Initial Evaluation (good to use at any time or transfer to a friend in need) as well as an interactive quick session on the importance of plyometrics for your bone health/running performance.
Body Trick - Kristi Beugen is the founder of Body-Trick — a mother of four competitive athletes, a beauty professional, and a proud alumna of the MN Vikings Cheerleaders. As Kristi's concern about toxins and harsh chemicals in everyday products grew, it became impossible to ignore. Navigating allergies, injuries, hormonal imbalances, and anxiety showed her she needed solutions that were not only safe, but clean and effective. That search led her organically into the world of naturally derived ingredients and powerful essential oils — and Body-Trick was born, with one simple mission: restore balance and wellness. As she puts it, "no icks in our tricks.
See you on October 10th,
Maggie Koethe
Owner, Chiro, CPT
Nordic Rehab + Chiropractic | 952-479-0743
The Fair Just Does It Right
Hi friend,
I feel like the best conversation starter I have this time of year is the Minnesota State Fair. I want to know everyone's favorite foods, favorite booths, can't miss items and everything in between. I love hearing how differently people prefer to experience it. My personal favorite is a weekday evening from 4-9pm – the crowds are a little more dispersed, it's usually cooler out, and going with a group so everyone can try a little bit of everything makes for the perfect fair dinner.
It's gotten me thinking about how cool it is that the whole state rallies around these twelve days and how important community really is. There's a camaraderie around it that adds to the excitement. Yes there is great food and art but there's something about everyone going and experiencing the same thing together that makes the fair so special.
Which is exactly why I want to create our own (very small scale) version of that.
On October 10th from 9AM-12PM, Nordic Rehab + Chiropractic is hosting an Open House and Vendor Fair. We'll have incredible businesses and providers in the space, a group run and group workout, and a whole lot of good energy. Bring your friends, family, and anyone else you think would have a good time. Keep an eye out mid-September for the full vendor announcement and all the details.
If you're a business owner and want a table or booth, hit reply here – I would love to have you join us.
a few things worth your time this month
📖 what I've been reading
Before I Forget — the pacing of this book was phenomenal. I felt so drawn to each character for a different reason. It's hard to articulate how it feels seeing a parent slowly slip away and though my experience was different I really appreciate the approach taken here. 4/5 stars.
👖 what I've been wearing
This Gap lightweight set have been on rotation all August. I wore them through airports and on planes during summer travel and they were hands down the best call, lightweight enough for summer heat but perfect for the fall transition too. If you need a versatile set that actually travels well, start here.
🍜 favorite restaurant right now (and always)
Wok in the Park in Saint Louis Park. We always find ourselves going back again and again. They have a puff of the moment that's always so fun to try and some of my very favorite pad thai I've ever had. When we can't agree on where to go, we always end up here.
💛 someone(s) worth knowing
We have so many wonderful vendors joining us at the October 10th open house – keep an eye out for the mid-September email where I'll be spotlighting each one. You're going to want to know about them.
Clinic Happenings
📌 heads up
Starting September 1st session rates are increasing. Here's what that looks like:
60-minute visit: $150
45-minute visit: $130
30-minute visit: $110
Dry needling only (established patients, 20 min): $100 — new offering!
New patient exam: $175
We accept all major cards, Venmo, HSA and FSA. If you currently see Dr. Bryan and use insurance, more details are coming to you directly.
→ Purchase a Package at Current Rates
And if your body needs some attention before fall kicks into full gear, you know where to find us.
See you soon,
Maggie Koethe
owner, chiro, CPT
nordic rehab + chiropractic | 952-479-0743
5250 w 74th st suite 8, edina, MN
Take a Walk
Hi Friend,
Midway through August and it seems like everyone is talking about how summer is over and I always have trouble with that because Minnesota Septembers have so much to offer and there isn't that busy-ness (unless you're a parent with kids in fall sports) that comes with summer weekends so we can still enjoy a patio or long walk in some truly beautiful weather. Even if you are a parent with fall sports kicking up, enjoy being outside - give yourself a moment to breathe and just take in the nice days we have as they come.
As the super hot days come to an end as well it gets easier to take walks and want to be outside as well. I feel like people get caught up so much with getting 10,000 steps a day and that number is so trivial and came from ONE study years ago and everyone just clung to it. Most people struggle to get close to that – I spend a lot of my days up and moving with my job and I still can barely hit it unless I dedicate a walk or run into my days.
If you feel like you are looking for ways to increase your steps just start small, adding something obtainable and grow from there. It can be as easy as talking a 5 minute walk in the morning around the block while you drink your coffee or a 10 minute walk after dinner to help digestion. These two additions can easily add on over 2000 steps to your day that you weren't already getting.
If you're feeling overwhelmed during the workday, take a walk around the office or pace around. Walking has so many benefits that go further than just physically.
And if pain is already showing up uninvited and keeping you from adding in more movement, we are here for you!
See you soon,
Maggie
Owner, Chiro, CPT
Nordic Rehab + Chiropractic | 952-479-0743
Just Breathe (I Mean It)
Hi there,
One of my favorite activities is baking. I've fallen off of it a bit this summer (when it's this hot I really don't feel like turning on the oven). But come fall I'll be back at it. I make sourdough and sourdough discard recipes lately and I've included my favorite discard recipe below in the “a few things worth your time” section.
The reason I bring up baking is because it's a stress reliever. It takes me off my phone, away from work, and forces my brain to focus on the task in front of me. As we head into fall and for many of you, back to school season, I think it's important to remind you to find something that lets you breathe and step back from everything going on.
Baking is time consuming so if you can't commit to that, try this instead: take a walk around the block for 5 minutes or take 5 minutes to brain dump all your thoughts onto a page. No phone, no distractions, just breathe. I use the time during my sourdough stretch and folds to do deep diaphragmatic breaths and it only takes about 5 minutes, but it resets me and my nervous system and reminds me to slow down and just be.
Here's why this matters clinically: when your nervous system is running on high alert, you are more prone to pain and injury. It's already in a panicked state so even the smallest thing can set it off. This is why chronically stressed people tend to get injured at a higher rate and why stress management isn't separate from your physical health, it IS your physical health.
→ See if you're breathing correctly by watching this quick two minute video here
Sit somewhere quiet or put on a playlist you love or embrace some quiet and just take in the moment. You don't need much more than 5 minutes. And if things are really spicy and you can't find that peace, you know where to find us.
a few things worth your time this month
📖 what I've been reading
Yesteryear by Caro Claire Burke — entertaining all the way through and genuinely thought provoking about social media and how fabricated it really is, even for the people using it. I loved to hate the main character so much.
My Friends by Fredrik Backman — heartwarming and heartbreaking in equal measure. A classic Backman story with complex characters he dives into deeply, all wrapped around a story about how good friends can shape your entire life. If you've read him before you know what you're in for. If you haven't, start here.
🍪 my favorite cookie recipe
My favorite sourdough discard chocolate chip cookie recipe, trust me on this one (and if you need a starter let me know!).
📚 what I'm learning right now
I'm currently working through my Pregnancy and Postpartum Corrective Exercise Specialist certification with Core Exercise Solutions. The breathing video above actually comes directly from the creator of this course, which tells you a lot about the quality of what's in it. This certification is expanding how I think about core function, pelvic floor health, and movement rehabilitation for women at every stage, not just immediately after birth. Which takes me to my next rec below.
🔗 something you should read on our website
Postpartum care isn't just for new moms. One hour after birth or twenty years later, your body still went through one of the most physically demanding things a human can experience. The six week clearance means you're cleared. It doesn't mean you're recovered. There's a big difference and we can help bridge it at any stage.
→ Read our postpartum care page
💛 someone(s) worth knowing
BioHarmony Health is a women's health clinic in Edina, Minnesota, focusing on midlife hormonal changes. It was founded by board-certified, menopause-certified OB/GYNs Dr. Kelly Casserly and Dr. Maggie Hildebrand. At BioHarmony, they take a comprehensive, whole-body approach to perimenopause and menopause — combining lifestyle medicine, evidence-based hormone therapy, and attentive, personalized care — to help women feel like themselves again.
Clinic Happenings
📌 heads up — two changes coming September 1st
Starting September 1st, Nordic Rehab + Chiropractic is moving to a fully cash-based model and session rates are increasing. Here's what that looks like:
60-minute visit: $150
45-minute visit: $130
30-minute visit: $110
Dry needling only (established patients, 20 min): $100 — new offering!
New patient exam: $175
Want to lock in current pricing before the change? Purchase a package now at $10 off today's rates. → Purchase a Package in Jane or simply reply to this email and I'll take care of it.
If you currently see Dr. Bryan and use insurance, more details are coming to you directly soon.
As always, if any of this resonated – whether it's the breathing, the postpartum piece, or just the reminder to slow down – you know where to find us.
See you soon,
Maggie Koethe
owner, chiro, CPT
nordic rehab + chiropractic | 952-479-0743
5250 w 74th st suite 8, edina, MN
Most Chiros Won’t Tell You This
Hi Friend,
Back pain (or any pain for that matter, but for our purposes here, let's chat backs) has an expiration date. It won't last forever, even when it feels like it will.
I know that's hard to believe when you're in it.
When getting out of bed hurts, when you've modified every workout, when you've Googled your symptoms at midnight and convinced yourself something is permanently wrong, it feels endless.
Most of the time it isn't a structural failure. It's your nervous system being overprotective. And that's actually good news, because overprotective nervous systems can be retrained.
Here's what most chiropractors won't tell you: An adjustment feels good because it brings movement back to a restricted joint, but it doesn't fix the underlying problem. That's how people end up in what I call the chiro forever loop: going back week after week, feeling better for a few days, then tightening back up and needing another one. The adjustment becomes the solution instead of part of the solution. → check out this insta post to see exactly what an adjustment actually does
At Nordic we use adjustments, soft tissue work, and rehab together, because the adjustment creates the window of relief, and the rehab is what keeps you from needing to come back forever. Our actual goal is to get you out of our clinic. Not to keep you coming back →check out this post here for more on that
Here's the part most people don't know: getting the right care doesn't just help you feel better, it shortens the expiration date. Instead of waiting months for things to gradually settle on their own, we find just enough relief to bring movement back in, rebuild the resilience your back needs, and get you there faster. Not by pushing through it aggressively, by finding that middle ground where your body feels safe enough to move again and building from there.
The other thing worth knowing: setbacks will probably happen. You'll have a good few weeks and then something flares up and it feels like you're back to square one. You're not. As you build resilience, setbacks don't just happen less frequently, when they do happen they're less intense and they don't last as long. Your body is learning even when it doesn't feel like it. That's progress, not failure.
If your back has been talking to you and you've been waiting for it to just go away on its own, it might. But it'll go away a lot faster if we work on it together.
→ more about how we treat low back pain
See you soon,
Maggie
Owner, Chiro, CPT
Nordic Rehab + Chiropractic | 952-479-0743
FYI — Friendly reminder that we're moving to a fully cash-based model September 1st. If you have questions about what that means for you, just hit reply.
The Science of Getting Stronger
Hi Friend,
Coming off of running the Grandma's Half not long ago, I'm in a season right now where running is taking a backseat so strength can take the lead. The goal is simple - to build muscle this summer so when fall races roll around my running actually benefits from it instead of just surviving alongside it. It's gotten me thinking a lot about strength training and how misunderstood and overcomplicated it still is, so let's talk about it for a minute.
Here's what most people get wrong: they think building strength requires hours in the gym, five or six days a week, total exhaustion every time. It doesn't.
What you actually need is 7–10 sets per muscle group per week training in the 3–30 rep range per set. The goal should be to get close to failure AND consistently increasing weight as things get easier. That's the whole science of it all. Most people can accomplish this in 2–3 focused sessions a week - enough volume, enough intensity, enough consistency. Nothing crazy or magical about it.
a few things worth your time this month
The Compound by Aisling Rawle. If Love Island has had you in a chokehold lately, this is the freaky dystopian fiction version of it, quick to get through and makes you think a little bit as well. 4/5 stars.
🏋️ what's in my home gym
Adjustable dumbbells so that I can easily increase my weight selection up to 55lbs. But also these 1–3 lb wearable wrist weights, they make the jump from 20 to 25 lbs feel a lot more approachable when you're not quite ready to make the full bump to another dumbbell yet.
This episode of The Dr. Shannon Show breaks down exactly the frequency and volume science I mentioned above, how often you actually need to train a muscle and how many sets it takes. If you want to go deeper on the why behind what I just explained, start here.
If perfectionism shows up for you in your training (all or nothing, or skip one day and the whole week feels ruined) my colleague Claire DeBenedetto is a therapist who specializes in working with athletes and perfectionists. She's especially wonderful for young female athletes navigating the pressure to perform and always have it together. She is available in person in Minnetonka or virtually. If any of this sounds familiar, she's worth knowing and reaching out to.
Here's where I come in with YOUR strength goals. What I do isn't personal training in the traditional sense, it's supplementary strength programming. I build programs around what you're already doing (your running, your sport, your daily life, your injury history) so the strength work actually supports the rest of your life instead of competing with it or aggravating something that's already cranky. That's the difference between a basic program you can buy online and one built by someone who understands both your movement patterns and what your body has already been through.
If you've been wanting to get stronger but didn't know where to start, or if you've been doing the same routine forever and it's stopped working… this might be exactly the conversation we need to have.
Quick reminder - starting September 1st we're moving to a fully cash-based model. If you see Dr. Bryan and use insurance please feel free to reach out or discuss it at your next visit.
See you soon,
Maggie
owner, chiro, CPT
nordic rehab + chiropractic | 952-479-0743
5250 w 74th st suite 8, edina, MN
Your Body Wasn’t Ready for Summer (and That’s Okay)
Hi Friend,
If your body has been louder than usual lately, you're not imagining it and you're definitely not alone.
Here's what's actually happening: we spend months in winter being relatively sedentary, and then June arrives and suddenly we're water skiing, gardening, running races, and doing all the things we forgot we loved. Your body is either seeing movements it hasn't seen in months or absorbing a load it isn't prepared for yet. That's not a disaster, it's just physics. And it's usually very fixable.
A few scenarios I've been seeing a lot of lately:
You got on the water for the first time this summer — skiing and tubing do a number on your shoulders and forearms specifically. The grip, the pull, the wipeouts. If you're feeling it a few days later that's your body asking for some attention.
You did a full weekend of yard work — kneeling, bending, hauling and now your back or knees are not happy with you. This is one of the most common things I see in June and it's almost always addressable quickly.
You're running Grandma's or another summer race — (I'm running the half on the 20th so this one is very much personal right now.) If you went in undertrained or pushed through something that was already bothering you, you may have made it worse. You can usually run through things but the rehab you do after (or ideally before) makes a huge difference in how long it lingers.
The good news across all of these: most of this resolves in a visit or two. You don't need to sit on it all summer and hope it goes away.
If any of this sounds familiar, forward this to someone who needs to hear it because your referrals are what mean the absolute most to us.
clinic happenings
📌 Heads Up — Friendly reminder that we're moving to a fully cash-based model September 1st. If you have questions about what that means for you, just hit reply.
🏃 She's a 10 Run Club — Female run club that meets at the clinic weekly, conversational pace, all are welcome. Check out this page for updates on dates/times. Next club is June 18th at 6PM (special grandma's shakeout!!).
See you soon,
Maggie
Owner, Chiro, CPT
Nordic Rehab + Chiropractic | 952-479-0743
June is Heating Up
Hi Friend,
June is here and I can't believe it, it feels like it was JUST January. Time isn't the only thing that has been sneaking up on us and with that… if your body has been whispering at you about something, let's get you in now before it starts screaming and affects your summer activities.
a few things worth your time this month
Project Hail Mary by Andy Weir. It's science-heavy but written in a way that actually makes you feel smart instead of lost and somehow manages to be heartwarming and funny despite the fact that the entire premise is pretty dire. If you loved the movie (with Ryan Gosling starring, how could you NOT???), the book is even better. Highly recommend for a long summer weekend.
🔗 something YOU should read on our website
I've been having this conversation a lot in the clinic lately so I finally put it all in one place. Most people don't know that chiropractic and rehab care can genuinely help with what happens to your body during perimenopause - the joint pain that wasn't there before, the injuries that take forever to heal, the feeling that your body is just not responding the way it used to. That's not weakness and it's not just aging. it's physiology, AND it's addressable. The thing i want people to hear most: the answer is almost always to do more, not less. Most women in this stage have been told the opposite. We're trying to change that. Even if this isn't your season of life, forward it to someone it might be.
If you're navigating perimenopause and want support beyond the clinic and with your fitness journey, my friend Carly, at Sunfade Fitness specializes in strength training women through peri and post menopause. I trust her completely, she is a wealth of knowledge and will be your ultimate hype woman. Go check her out, you won't regret it!
clinic happenings
🤝let's work together - If you're connected to a gym, studio, youth sports association, or team that could use a clinic partner for injury prevention or performance care, I'd love to hear about it. A lot of what we do translates really well into group settings and I'm always looking for the right people to work with. Just hit reply and tell me about it.
📌 heads up - Starting September 1st, Nordic Rehab + Chiropractic will be moving to a fully cash-based model. If you currently see Dr. Bryan using insurance, we'll be reaching out to you directly with more details soon. Please don't hesitate to reach out with any questions
As always, if anything above made you think yeah, that's actually me - book a visit and let's figure out what your body needs as we head into summer. This is also a great time for your high school athletes to tackle anything that may have come up during the school year so they are ready for fall sports.
See you soon,
Maggie
owner, chiro, CPT
nordic rehab + chiropractic | 952-479-0743
5250 w 74th st suite 8, edina, mN
It Gets Lighter If You Let It
May is here and Noah Kahan released a new album (are you as obsessed as I am???). Whether you're enjoying this new album while running, biking, gardening, or just touching grass after a long winter - I love it for you. And if your body is giving you grief about all that activity you suddenly remembered you enjoy now that it's warmer out, that's what we're here for.
Quick heads up - I'll be out of office May 11–15. Dr. Bryan will be here holding it down, and I'll be back the following week.
Before I get into favorites, a small ask:
If you've been in and felt better, would you leave us a Google review?
It takes about 60 seconds and it means a lot for a small, independent clinic like ours. We're not backed by a big corporate name, just two chiros who care about getting people moving and keeping them that way. Your words help people who are looking for exactly what we do actually find us.
And if you know someone who could use us, send them our way. Word of mouth from people we already love taking care of is the best compliment we get.
My April Favorite Things
Favorite Read in April: The Names by Florence Knapp. Four stars from me. Fair warning - it's not a beach read, it goes to some heavy places so check out warnings for yourself before picking it up. But wow, was it worth it. Really hit hard in the best way on how a name can carry with you throughout your life and the impact it can have. If you're up for something that makes you think and feel, this one's for you.
Favorite Small Business: My acupuncturist, Dr. Kailee is based in St. Louis Park inside of Performance Running Gym. I see her myself and trust her completely. She works with a lot of runners which is a big reason I found her, and if you caught the podcast episode I was on back in March (another shameless plug), she is one of the two hosts. If you've been curious about acupuncture or just want to add something genuinely good to your care routine, go check her out.
Favorite Movement Hack in April: Running slowly, on purpose. I know that sounds counterintuitive if your goal is to get faster, but easy effort running (think: you can hold a full conversation) does more for your body than most people realize, it builds your aerobic base, keeps injury risk low, and honestly just makes running feel fun again. If you've been avoiding running because it feels hard, try slowing way down. It's a game changer.
As always, I'm just an email, call, or text away. Forever grateful for every single one of you.
Warmly,
Maggie Koethe
Owner, Chiropractor, CPT
Your Lifts Are Missing This
Let's be so for real, warming up feels like such a nuisance. I get it, I don't want to take extra time with my already busy schedule to “ease into” a workout or spend 15 minutes stretching before starting my lifts. However, there are so many benefits to warming up your body before a workout AND it doesn't take much to do that.
A warm up is truly just that - a chance to bring heat to your body, get the muscles you're going to be using a little bit warmer to further enhance your performance. We should build up a small sweat with the warm up or at least feel some heat where you're going to be working later on.
And if something has been nagging (a shoulder that feels wonky playing pickleball, or a mid back that will not let loose) now's a good time to get it looked at before it turns into something bigger.
Friendly reminder - Premier Sports and Spine Center is now Nordic Rehab and Chiropractic. Same treatments and movement emphasized care, just a new name!
See you soon,
Maggie Koethe
Owner, Chiropractor, CPT
952-479-0743
drmaggiekoethe@nordicrehabandchiro.com
Now I See Daylight…
April is finally here and while I am so hopeful we are past the grossest parts of winter, I keep reminding myself IT ALWAYS SNOWS IN APRIL IN MINNESOTA. So with that, here is a fun little video that can help avoid some of those low back pains that can come with shoveling snow (or hopefully to help you through some yard work in the coming months). And if that yard work or shoveling gets to you, we are always always here to help get you through it!
My March favorite things -
Favorite Podcast from March - Full disclosure this is a shameless plug BECAUSE I WAS THE GUEST! But this was an awesome opportunity to chat all things chiro, running, strength training, grief and so much more with Kailee and Jacob on the We Get 2 Do This pod . Check it out and let me know what you think!
Favorite Read in March - I got to take a long weekend trip to the Dominican Republic for a bachelorette trip and if you know me, you know I HAVE to have a good beach read. On the trip I read The Castaways by Elin Hilderbrand. She has a gift for weaving in interesting characters and heavier topics without making it feel heavy, which is exactly what you want in a beach read or something to get you through the erratic MN spring weather.
Favorite Small Business (at the moment) - I figured I gotta put my money where my mouth is. I am always talking about supporting small and hyping up smaller businesses as I am a small business owner myself, so moving forward I'm going to feature one of my faves. This is my run coach, Taylor Leis. She works online so you don't even have to see her in person to work with her but with all the races coming up, she is a wonderful resource to use for any race or goal you have regarding running.
A little housekeeping reminder, Premier Sports and Spine Center is now Nordic Rehab and Chiropractic! Dr. Bryan is still here, and I'm Maggie, the new owner. Whether you're a familiar face or rediscovering us as Nordic, we would love to help you with whatever you've got going on.
Know that if you ever have questions, I’m only an email, call, or text away. I am so grateful for each and every person here.
Warmest Regards,
Maggie Koethe
Owner, Chiropractor, CPT
952-479-0743
drmaggiekoethe@nordicrehabandchiro.com
Early Spring Optimism
Happy March! It is starting to truly feel like spring with all the sunshine we have been seeing lately and I am so grateful for that. The weather has been so lovely so I hope you are able to enjoy it and get outside for a walk, run or whatever will fill your cup!
I have noticed a ton of my runners getting back into the swing of things (as I am as well) which is so exciting as we get into the Minnesota racing season. Just a reminder to get on top of those injuries before they become anything worse, the body whispers before it screams! Here is a fun little running warm up I like to do myself just to further prevent injuries. It's worth noting, the goal with any warm up is to truly warm your body up and create a sweat and warmth within the muscles you are going to utilize.
Another thing to note with my runners is that just because your running is increasing doesn't mean we can sacrifice strength training and lifting. This is so so so important to prioritize to optimize your runs and again, PREVENT INJURIES. If you need help programming something (all you need is 2-3 days a week), please let me know and we can set something up for you!
My February favorite things -
Favorite Podcast from February - I was going to add in my favorite book but crazy enough I didn't finish any books in February so I figured I'd share a podcast I loved instead.
What I'm using for my strength training - As we know I love love love strength programming and building a tailored program for someone based on their goals. For myself… I'm less motivated and get in my head so I have been LOVING the EVLO app. It's quick, effective and I can balance it easily with my running. It's designed by a physical therapist and all her instructors are PTs as well which is an added bonus!
Just a reminder the Premier Sports and Spine Center is now Nordic Rehab and Chiropractic. Dr. Bryan is still here and we are so excited to see you soon to help you with whatever it may be. We are so thankful to do what we do each day.
Know that if you ever have questions, I’m only an email, call, or text away. I am so grateful for each and every person here.
Warmest Regards,
Maggie Koethe
Owner, Chiropractor, CPT
952-479-0743
drmaggiekoethe@nordicrehabandchiro.com
Endless February
Happy February! I hope you have stayed warm through the past month and we are on the other side of this harsh winter. Our state has been feeling extra heavy lately and I just want to reiterate how thankful I am to be able to do this job and work with all of you. Please make sure to take care of yourselves but also take care of your neighbors, as well.
A little update on the clinic side of things, we FINALLY have a new booking link nordicrehabandchiro.janeapp.com !!!! The old link (premiersports.janeapp.com) will still be active for a bit and your accounts should seamlessly transfer over to this new link, as well!
My January favorite things -
Favorite Book from January - The Fourth Monkey by J.D. Barker, everything a thriller should be (in my opinion), fast paced, few plot holes and an enticing cast of characters where the multiple POVs didn't feel overwhelming. Just a reminder we do host a virtual book club (channel can be found on my instagram page!)
Favorite Recipe - I am not much of a cook (and admittedly my husband did make this one for me), however this was perfect during the cold stretch we had. Loaded with veg as well which we KNOW I am a fiber girl (and you should also get on the fiber train if you're not already) so that was a huge win. Highly recommend, it makes a lot so there are leftovers as well if you're cooking for two which is always a plus!
I had to find a way to stop doom scrolling - I have admittedly been spending a bit too much time scrolling lately which is probably a little normal at this time, however, it wasn't benefitting me or my mental health or helping anyone else. I have been using the brick for about a month now and it has changed the game for me, it keeps me from just mindlessly scrolling and I have become so much more intentional with my time on but also AWAY from my phone. This link provides you with 10% off your order.
Since there are some new faces here, I wanted to remind you all that I do host a run club on Saturdays at 9:30AM, we have a channel linked in my instagram (linked below) and also a newsletter you can sign up for here. Right now we are meeting at The Annabelle House in Osseo but come spring will transition to meeting at the clinic! Feel free to reply to this email with more questions.
And as always… Thank you for being here. Thank you for giving me the opportunity to serve and empower you along your journey and thank you for being here. I am so very thankful to get to do what I do every single day and I would not be here without you.
Know that if you ever have questions, I’m only an email, call, or text away. I am so grateful for each and every person here.
Warmest Regards,
Maggie Koethe
Owner, Chiropractor, CPT
952-479-0743
drmaggiekoethe@nordicrehabandchiro.com
Don’t Read the Last Page
Hello hello,
Happiest New Year to each and every one of you. To say this year has been one of growth and excitement would be an understatement. I am still so grateful to each and every one of you for trusting me with your care and allowing me to be there for you so that you can reach your goals and move in the way that you want to be moving.
As we start a new year I want to remind you all that in addition to chiro care we can also do strength programming for you specific to your activities, lifestyle and goals. These programs are tailored to you and we work together to find what works best for you and your needs. We can do this virtually or in person. If this is something you want more details on please fill out this form here and I will reach out to you.
Within the new merge there will be a few changes coming up ahead including a fresh booking link with the Nordic branding. However, for continuity sake (and becuse using two booking systems wasn't working) please use this link for now to book your appointments.
And before I get to this month's favorite items, I wanted to remind you that in addition to myself, Dr. Bryan is also available for you to be seen by. He practices super similar to me and has the same evidence based movement approach to care and I would wholeheartedly recommend him to each and every one of you. (he also accepts quite a few insurances!!!) Our booking link can be found here. If you have any questions please don't hesistate to let me know.
Without further a do…
Favorite Book from December - I have honestly been down on my book game lately, but I'm hoping to come up on the other side. Here's your reminder of our virtual book club you can join us on my instagram if you are interested.
Favorite Electrolytes - you all know how much I love magnesium and these pack such a good punch, you do get a 15% discount using that link as well as directly supporting me when you do purchase them.
Favorite Holiday Gift - this set has changed me in the best way possible. I have no affiliation but the Comfrt sets truly are the most comfortable thing I have had in a while and I just had to recommend it.
If you have any needs for supplements at any time, please make sure they are third party tested. I trust Thorne and have a storefront with them as well. I take their multivitamin, magneisum bisglycinate (shocker), creatine and do enjoy thier electrolytes as well. (These links also directly support me)
And as always… Thank you for being here. Thank you for giving me the opportunity to serve and empower you along your journey and thank you for being here so that I have the opportunity to grow this practice in such an incredible way. I am so very thankful to get to do what I do every single day and I would not be here without you. I can't wait to see what 2026 has to bring us all.
Know that if you ever have questions—I’m only an email, call, or text away. I am so grateful for each and every person here.
Warmest Regards,
Maggie
Chiropractor, CPT
952-479-0743
drmaggiekoethe@nordicrehabandchiro.com
Can I Go Where You Go?
Hello friend and HAPPY DECEMBER,
First off, THANK YOU so much for being here and being a part of this journey and transitionary time. I want to emphasize as we transition from Excelsior to Edina that I want to make this as seamless as possible so please feel free to reach out with ANY questions at all.
With that, here is the schedule for the next two of weeks and where I will be. If your appointment is moved to Edina I will be reaching out to you DIRECTLY as well. The booking link remains the same but you might see “contact to book” on those Edina times meaning you just need to shoot me a text what time you're desiring and we can get that set right up! (:
TUESDAY 12/2 EXCELSIOR 7AM-12PM
THURSDAY 12/4 EDINA 12PM-5PM
FRIDAY 12/5 EXCELSIOR 7AM-1PM
MONDAY 12/8 EDINA 1:30PM-7PM
TUESDAY 12/9 EXCELSIOR 7AM-12PM
WEDNESDAY 12/10 EDINA 7AM-1:30PM, 5:30-7PM
FRIDAY 12/12 EDINA 7AM-12PM
As always, please don’t hesitate to reach out with any questions. If the new location feels like it's not the right fit for you, I completely understand and would be happy to help you get established with one of the providers at Minnesota Movement so you can continue receiving the same high-quality care. That said, I’m truly excited about this next step and would love for you to come see the new space, I hope you’ll join me there!
Current Faves
Best book I read in November - this is so unlike me but I only read one book in November so this automatically was it. I gave it a 3/5 rating, it had some slow points but Kristin Hannah really knows how to write a sad book which can sometimes be nice. I will say this one did have a nice finish at least!
I am LOVING these electrolytes - I feel like I have been on the Thorne train for my supplements for a while and have been looking for a new electrolyte and these truly are incredible. I don't love the blood orange but the watermelon and mango lime are AMAZING.
Running for More
This upcoming June, I will be running the Garry Bjorkland Half Marathon. I am running for something bigger than myself. I have chosen to run in support of Children's Minnesota. I chose Children's because I have had family members cared for there and it was such an exceptional experience. In addition, I volunteered at Children's during college and that experience solidified my desire to work in healthcare and is a huge part of me being where I am today, and I am so grateful for that time. You can follow along my journey here, but please do not feel any pressure or obligation to do so.
Thank you for being here. Thank you for giving me the opportunity to serve and empower you along your journey and thank you for being here so that I have the opportunity to grow this practice in such an incredible way including getting my own space here soon. I am so very thankful to get to do what I do every single day and I would not be here without you.
Know that if you ever have questions—I’m only an email, call, or text away. I am so grateful for each and every person here.
Best,
Maggie
Chiropractor, CPT
drmaggiekoethe@nordicrehabandchiro.com
It’s Been a Long Time Coming…
Hi all,
In my last newsletter I promised big news and it is BIG!
I am so excited to announce that I will be moving locations to Edina over the next month or so. The transition is going to be slow at first and then eventually I will be tapering down to one day a week in Excelsior before fully moving my practice into this new space entirely early 2026. This has been in the works for some time and I am so thrilled to take this next step with my business. I will keep you all updated as I can continue to announce more, but wanted you to be the first to know and to be on the lookout for these changes in the coming weeks.
In addition, any appointments currently on the schedule are going to stay at Excelsior as of now but if there are any changes on that end I will be reaching out to you all directly if it affects your visits. Please don't hesistate to reach out with any questions, I am more than happy to answer what I can at this time. Thank you all so much for being a part of this journey with me, I am so very grateful to be on your team.
Another fun side note and announcement is that MY WEBSITE is also updated and linked here if you want to check that out.
Current Faves
My favorite book from October (NONFICTION FOR ONCE!!!)
My favorite laundry detergent (samples available in clinic) code KOETHE15 for 15% off
My favorite supplement it has been a life saver this fall already
Virtual Book Club
I started a virtual book club that meets every 6 weeks, if you do not have instagram but want to join just reply here and I'll send you ALL the details (including the google meet link)! This month we are reading Dark matter by Blake Crouch and are meeting on November 13th at 7PM CST.
Running for More
This upcoming June, I will be running the Garry Bjorkland Half Marathon, however, I am running for something bigger than myself. I have chosen to run in support of Children's Minnesota. I chose Children's because I have had family members cared for there and it was such an exceptional experience. In addition, I volunteered at Children's during college and that experience solidified my desire to work in healthcare and is a huge part of me being where I am today, and I am so grateful for that time. You can follow along my journey here, but please do not feel any pressure or obligation to do so.
Thank you for being here. Thank you for giving me the opportunity to serve and empower you along your journey and thank you for being here so that I have the opportunity to grow this practice in such an incredible way including getting my own space here soon. I am so very thankful to get to do what I do every single day and I would not be here without you.
Know that if you ever have questions—I’m only an email, call, or text away. I am so grateful for each and every person here.
Best,
Maggie
Chiropractor, CPT
drmaggiekoethe@gmail.com
Autumn Leaves Falling Down Like Pieces Into Place
Hi hi,
October is HERE!! Can you believe we are officially in quarter 4 of the year?? I sure can't. 2025 has flown by in the best way. Going to try and keep this one short because truly we don't have many updates. First off, GOOD LUCK to all of you running in the TC races this upcoming weekend (and those running Milwaukee and the following weekend Chicago!!) I will be running the TC Marathon on October 5th so if you are going to be down there cheering please make sure to yell if you see me! (:
CLINIC HOUR UPDATES
The end of October brings hockey season again so clinic hours might start to be a little more sporadic to account for that, however, everything is up to date through November. (I did take off next Monday due to the marathon, I don't think anyone needs to see me in that condition but I did add Thursdays in to make up for it!!!)
MONDAYS 1:30PM-6PM
TUESDAYS 7AM-12PM
WEDNESDAYS 12PM-6:30PM
FRIDAYS 8AM-12PM
EVENTS
She's a 10 Run Club 10/11 9:30AM
An all female run club started by yours truly at East Medicine Lake Park in Plymouth, MN. The focus is community and vibes, not looking for fast speeds just conversation paces and fun energy to get more gals finding a love for running together. Coffee and pastries available afterwards! RSVP here and feel free to email back if you want more info!
CURRENT FAVES
My favorite book from September - a little heavy at times but really really good.
My favorite podcast I listened to - gives great information on creatine and especially why women can benefit from taking creatine
My favorite recipe Max and I tried this month - so good and feels like such a lovely fall comfort meal.
VIRTUAL COACHING
This means sport specific strength training, injury-prevention programs, and workout tweaks to fit your needs — all online. Perfect for anyone wanting to feel stronger, move safely, or youth athletes who need extra support without having to come into the clinic. Fill this out if this is something you might be interested in and we can chat to see if we make a good fit for your needs.
And thank you so very much for being here. I am so very thankful to get to do what I do every single day and I would not be here without you.
Know that if you ever have questions—I’m only an email, call, or text away.
Best,
Maggie
Chiropractor, CPT
drmaggiekoethe@gmail.com
Pumpkin Spice NOT Included
New Supplements in the Clinic
I used to only carry LMNT electrolytes in the clinic but I've noticed how nice it can be to have easy access to QUALITY supplements you can trust. Here are the highlights of a few of my favorites that I now have for purchase IN PERSON! Yay!
Always make sure you consult a provider before starting any new medication or supplement to avoid any adverse reactions.
Propolis + Vitamin C
Vitamin C is easy easy to get in with our food through citrus and other vegetables. However, it is water soluble so I am always one who enjoys increasing my intake when I am feeling fall allergies come on a bit more or as we get into cold and flu season just for an extra immune boost. The propolis comes from bees and has also been seen to increase immune function as well so a really lovely combo with the vitamin C as we come into fall.
Creatine is one of the most studied supplements out there. Outside of it being a great way to support muscle growth, there are increasing studies showing its benefits in mental health and recovery for endurance athletes. I take this daily to help support my body as I go through marathon training. This one specifically doesn't have a flavor so is super easy to just toss in with water.
Magnesium is probably my most recommended supplement, so it only makes sense I have it available for you. Magnesium Glycinate is a bioavailable form of magnesium that your body can easily absorb. Magnesium is an essential mineral and most people do not get enough through their diets. It helps with recovery and relaxation and can be nice to take in the evening. Magnesium can also be a fun one to take with your vitamin D because it can help with the absorption of vitamin D!
As always, please chat with a healthcare provider before making any changes to your supplements or medications.
I am always here virtually or in person to answer any questions, as well!
Dr. Maggie Koethe
doctor of chiropractic
nasm personal trainer
This contains affiliate links, and I may receive a small commission if you make a purchase. It’s an easy way to support my business at no added cost to you.
You’ll Have New September(s)
Hi all,
Fall is here!!! Which means, soon you'll finally hear me stop talking about my marathon training because that is coming to an end. However, my dear friend and run coach, Taylor Leis, has teamed up with me and we have created a personalized taper program for all of YOU doing fall races. More info and sign up here! If you are doing ANY fall race and haven't been training with a coach this is the exact thing you need to go into race day feeling your strongest.
Current Faves
My favorite book from August
My favorite laundry detergent (samples available in clinic) code KOETHE15 for 15% off
My favorite in clinic and post run recovery shoes
Virtual Book Club
I started a book club on instagram that is going to meet every 6 weeks, if you do not have instagram but want to join just reply here and I'll send you ALL the details! This month we are reading All the Sinners Bleed by S.A. Cosby and are meeting on October 1st, 2025 at 7PM CST.
Virtual Coaching
This means sport specific personal training, injury-prevention programs, workout tweaks to fit your needs, and lifestyle coaching — all online. It’s separate from chiro care, so if you don’t currently need hands-on treatment or you're not local to MN, you can still have workouts tailored to you, your goals, and your sport. Perfect for anyone wanting to feel stronger, move safely, or for youth athletes who need extra support without having to come into the clinic. Fill this out if this is something you might be interested in and we can chat to see if we make a good fit for your needs.
Thank you for supporting my small business. Thank you for giving me the opportunity to serve and empower you along your journey. I am so very thankful to get to do what I do every single day and I would not be here without you.
Know that if you ever have questions—I’m only an email, call, or text away.
Best,
Maggie
Chiropractor, CPT
drmaggiekoethe@gmail.com
Building Stronger Athletes
Youth athlete workout plans
8/12/25
Hi all (but mostly to my parents of young athletes),
As many of you know in my free time I also coach a JV hockey team and this summer during our training program we did a little bit of off ice strength training and it hit me how little (often times none at all) strength training is done prior to entering a high school sport. And that's where I come in…
It is super super important to get your kids in strength and performance programs earlier (thinking our middle schoolers aged 11-14ish). Middle school sports is a tough in between time for most kids because they are fully engaged and excited about their sport but they might not be at the level yet where they are getting extra strength training that is SPORT SPECIFIC to their needs.
I have found through research (there is lots out there and I'd love to send you my sources if you want them) and personal experiences that starting strength training earlier can greatly benefit kids in terms of sports longevity (less injuries), sports performance (stronger and faster or whatever skills they may need in their sport), and overall confidence in their sport, as well (hello when you're strong you feel better).
I have a huge passion for youth sports especially in building programs for them to excel and making sport specific training programs for each child or team.
If this is something your athlete or an athlete you know could benefit from, I have in person and virtual appointments available in my regular booking link under “Personal Training Session”. I'd love to chat further, so if you have questions please don't hesitate to reach out.
As always, I am so thankful and grateful for you all and that you trust me with your care.
Best,
Dr. Maggie Koethe