Are you looking for some workout ideas while you are spending more time at home? I am happy to let you know that you’ve come to the right place! Total Strength Fitness has a library of workouts available for you to use whenever you are ready to get in a great workout. Each video is preceded by a description to give you an idea of the intensity level. If you are looking for a program that is made specifically for you and your fitness and athletic goals, contact Colleen. We can meet virtually and your workouts are delivered to your own on-line workout calendar!
If you are looking for some new ideas for your fitness plan, or just want some more information on fitness topics, visit this page where we will post the latest Fitness Focus video or a timely article on a hot fitness topic. Contact Colleen if you are looking for information on something specific.
Personal and Group Fitness Trainer
Colleen is a certified personal trainer who focuses on your goals, interests and concerns. As a Behavior Change Specialist, she understands that when your fitness plan is designed specifically for you, you will stick with it – and you will see results! Colleen will help you identify and overcome the barriers that previously prevented you from making behavior changes that lead to a healthy and active life. Colleen will help you push beyond what you thought were your limits and will make you smile at the same time. If you are ready to take control of your strength and fitness, contact Colleen for personal training services.
What to Expect
- Prior to your first session, you will be given access to your own, on-line workout calendar. You also will be emailed links to a few on-line questionnaires that you will complete before your first session.
- Your first session with me will include strength and cardio assessments as well as establishing your starting weight and other measurements. You also will be given a goal sheet to help you determine your specific fitness goals.
- At your second session, I will give you your Fitness Report as well as your fitness plan. Together, you and I will fine tune your goals and begin the plan to achieve those goals.
On-Line Strength/Fitness Training
Are your ready to get started getting your strength and fitness on track, but not able to meet a trainer in person right now? Total Strength Fitness has a solution for you with on-line training! On-line strength training is both convenient and affordable. Colleen will provide an on-line strength and fitness program for you that you can access from your phone, tablet, or desktop. You may contact Colleen at any time with questions or comments about your workouts. Workouts are designed with you in mind. Struggling with a chronic issue? Working with a physical therapist? Or maybe, you just feel stuck! Contact Colleen to learn more about this great opportunity to gain the strength and fitness you want – no matter where you are!
Certified Running Coach – Start Running. Go Farther. Get Faster.
Colleen received her certification as a running coach from United Endurance Sports Coaching Academy (UESCA) after discovering her own passion for running. Colleen has found that running takes you places you never would have gone, brings you friends you never would have met, and gives you joy you never would have experienced. Her experience and coaching knowledge can help you achieve your running goal whether it’s running your first 5K or qualifying for the Boston Marathon. Even if you don’t have a target race, Colleen can help you build a solid running base so that you can be ready for whatever running goals interest you in the future.
Colleen works with her run clients remotely, in-person, or both. She uses the Training Peaks app to deliver your running workouts and to receive your immediate feedback on how your workout went. Her strength training knowledge and experience can help you stay injury-free as you begin to increase your mileage and speed. Before developing your run plan, Colleen will review your completed questionnaires, have you perform a couple running assessments, and spend time talking with you to be certain she understands what you hope to gain from your running coach. The information gathered will be used to create an effective training plan for you. Of course, Colleen knows that life can throw us some curve balls, so your run plan is not necessarily written in stone. Being flexible is an important quality for you and your run coach. Colleen also relies on your feedback and honesty regarding your run experience (fatigue, pain, injury, difficulty, or ease) so your training plan can be adapted to fit the circumstances when necessary.
One of the most exciting goals in running is to BQ (Boston Qualify). Colleen has qualified for and run Boston, but even more importantly than that, she’s helped others qualify for this iconic race. Most recently, her run client Stayce H. ran her first marathon AND qualified for Boston! Stayce was able to accomplish this goal in spite of the fact that less than a month before her qualifying race, the Boston Marathon tightened its qualifying time by five minutes!
I trained through Colleen Prudhomme of Total Strength Fitness. If you ever think about training for anything, she’s your COACH! She is dedicated to you, and puts her full 100% into you and your plan and how you are feeling. I was lucky enough to get to train with her in person most days. I am so grateful for Colleen!
Contact Colleen to learn more about training plans for runners.
With her knowledge and experience as a certified personal trainer, Colleen can help you gain the strength you need to go the distance while reducing your chance for injury. Imagine feeling strong at mile 20 instead of wondering why you are doing another marathon (admit it, you’ve been there). There’s no need to wait until you are 16-18 weeks out from your qualifying marathon. Get a strong base built now, so you can hit those marathon training weeks with confidence and strength!
- Remote/on-line Run Coaching – Colleen delivers your run plan every 1 to 2 weeks and communicates with you as you need (phone, email, text, etc).
- Run and Strength Coaching – In addition to your run plan, Colleen will use your on-line workout calendar to map out your strength training plan. This includes a picture or video of each exercise as well as a description. Your workouts can be viewed from your phone or tablet when using the free workout app.
- In-Person Sessions – You can add in-person sessions to your plan at any time for an additional fee. Colleen will meet with you for run workouts or strength workouts. Strength workouts are done at Colleen’s workout studio in Rockford. If you would like Colleen to meet you at your gym location, client must receive permission from the gym/health club to have Colleen work with you there, and client must pay any required guest fee.
Contact Colleen to learn more about training plans for runners.
Frequently Asked Questions
How often should I schedule personal training sessions? It is most common for clients to schedule weekly training sessions. However, I also have clients who see me multiple times per week as well as clients who schedule sessions with me every other week. Although I also have clients who schedule sessions once per month, I do not recommend this. Clients with personal training sessions that are less frequent and less consistent have slower and less than optimal results compared to those who meet with me on a weekly basis.
How long should I see a personal trainer? Of course, this is entirely up to each client and it largely depends on what goals the client wants to achieve. If you are someone who needs to refresh an already existing fitness plan, you may need only an assessment plus a few sessions. If, however, you are brand new to working out (or it’s been a long time), and you have some big goals you’d like to achieve, we may establish a plan that extends from 6 – 12 months. Ultimately, the goal is for you to establish your own fitness habits that you can maintain for the rest of your life. I recommend an occasional refresher session to update your workout plan or help you overcome any nagging issues that get in the way of your established fitness plan when needed.
What types of payment do you accept? Total Strength Fitness accepts cash, checks, credit/debit cards through Pay Pal and Pay Pal payments. Credit/debit card payments can be made in person as well as on-line through Pay Pal. Payments are expected at time of session.
Will you work with me when I am injured? I will work with a client who is experiencing an injury. However, I am not a physical therapist or a doctor, so I will rely upon the client’s doctor, chiropractor, or physical therapist to recommend the appropriate exercises to help the client repair and recover from the injury.
Will you prepare a meal plan for me? Because I am not a nutritionist or a dietician, I cannot prepare meal plans for my clients. However, I help clients determine the best way to use nutrition for their fitness goals. Some ways I do this are by helping my client determine an appropriate amount of calories to consume, the amount of protein, carbohydrates, and fats to include in one’s diet based on the client’s fitness goals, and determine ways to include healthy, nutrient-rich foods in the diet. We also discuss the most difficult food struggles for my client and how they can be overcome.
If you have any other questions, please feel free to contact me here.