BEGIN:VCALENDAR
VERSION:2.0
PRODID:-//Total Strength Fitness - ECPv6.15.20//NONSGML v1.0//EN
CALSCALE:GREGORIAN
METHOD:PUBLISH
X-ORIGINAL-URL:https://www.totalstrengthfitness.com
X-WR-CALDESC:Events for Total Strength Fitness
REFRESH-INTERVAL;VALUE=DURATION:PT1H
X-Robots-Tag:noindex
X-PUBLISHED-TTL:PT1H
BEGIN:VTIMEZONE
TZID:America/Chicago
BEGIN:DAYLIGHT
TZOFFSETFROM:-0600
TZOFFSETTO:-0500
TZNAME:CDT
DTSTART:20160313T080000
END:DAYLIGHT
BEGIN:STANDARD
TZOFFSETFROM:-0500
TZOFFSETTO:-0600
TZNAME:CST
DTSTART:20161106T070000
END:STANDARD
BEGIN:DAYLIGHT
TZOFFSETFROM:-0600
TZOFFSETTO:-0500
TZNAME:CDT
DTSTART:20170312T080000
END:DAYLIGHT
BEGIN:STANDARD
TZOFFSETFROM:-0500
TZOFFSETTO:-0600
TZNAME:CST
DTSTART:20171105T070000
END:STANDARD
BEGIN:DAYLIGHT
TZOFFSETFROM:-0600
TZOFFSETTO:-0500
TZNAME:CDT
DTSTART:20180311T080000
END:DAYLIGHT
BEGIN:STANDARD
TZOFFSETFROM:-0500
TZOFFSETTO:-0600
TZNAME:CST
DTSTART:20181104T070000
END:STANDARD
BEGIN:DAYLIGHT
TZOFFSETFROM:-0600
TZOFFSETTO:-0500
TZNAME:CDT
DTSTART:20190310T080000
END:DAYLIGHT
BEGIN:STANDARD
TZOFFSETFROM:-0500
TZOFFSETTO:-0600
TZNAME:CST
DTSTART:20191103T070000
END:STANDARD
BEGIN:DAYLIGHT
TZOFFSETFROM:-0600
TZOFFSETTO:-0500
TZNAME:CDT
DTSTART:20200308T080000
END:DAYLIGHT
BEGIN:STANDARD
TZOFFSETFROM:-0500
TZOFFSETTO:-0600
TZNAME:CST
DTSTART:20201101T070000
END:STANDARD
BEGIN:DAYLIGHT
TZOFFSETFROM:-0600
TZOFFSETTO:-0500
TZNAME:CDT
DTSTART:20210314T080000
END:DAYLIGHT
BEGIN:STANDARD
TZOFFSETFROM:-0500
TZOFFSETTO:-0600
TZNAME:CST
DTSTART:20211107T070000
END:STANDARD
BEGIN:DAYLIGHT
TZOFFSETFROM:-0600
TZOFFSETTO:-0500
TZNAME:CDT
DTSTART:20220313T080000
END:DAYLIGHT
BEGIN:STANDARD
TZOFFSETFROM:-0500
TZOFFSETTO:-0600
TZNAME:CST
DTSTART:20221106T070000
END:STANDARD
BEGIN:DAYLIGHT
TZOFFSETFROM:-0600
TZOFFSETTO:-0500
TZNAME:CDT
DTSTART:20230312T080000
END:DAYLIGHT
BEGIN:STANDARD
TZOFFSETFROM:-0500
TZOFFSETTO:-0600
TZNAME:CST
DTSTART:20231105T070000
END:STANDARD
BEGIN:DAYLIGHT
TZOFFSETFROM:-0600
TZOFFSETTO:-0500
TZNAME:CDT
DTSTART:20240310T080000
END:DAYLIGHT
BEGIN:STANDARD
TZOFFSETFROM:-0500
TZOFFSETTO:-0600
TZNAME:CST
DTSTART:20241103T070000
END:STANDARD
BEGIN:DAYLIGHT
TZOFFSETFROM:-0600
TZOFFSETTO:-0500
TZNAME:CDT
DTSTART:20250309T080000
END:DAYLIGHT
BEGIN:STANDARD
TZOFFSETFROM:-0500
TZOFFSETTO:-0600
TZNAME:CST
DTSTART:20251102T070000
END:STANDARD
BEGIN:DAYLIGHT
TZOFFSETFROM:-0600
TZOFFSETTO:-0500
TZNAME:CDT
DTSTART:20260308T080000
END:DAYLIGHT
BEGIN:STANDARD
TZOFFSETFROM:-0500
TZOFFSETTO:-0600
TZNAME:CST
DTSTART:20261101T070000
END:STANDARD
END:VTIMEZONE
BEGIN:VEVENT
DTSTART;TZID=America/Chicago:20251206T090000
DTEND;TZID=America/Chicago:20251206T110000
DTSTAMP:20260430T092645
CREATED:20161108T223548Z
LAST-MODIFIED:20251112T124137Z
UID:656-1765011600-1765018800@www.totalstrengthfitness.com
SUMMARY:Jolly Jingle Jog (5K Fun Run)
DESCRIPTION:The Jolly Jingle Jog is ahead!\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\nREGISTER HERE! \n\n\n\nTotal Strength Fitness is hosting its TENTH annual JOLLY JINGLE JOG 5K fun run on Saturday\, December 6th\, 2025. The pancake breakfast is back\, so we will be running to Our Father’s Lutheran Church\, so we can refuel with pancakes! See below for more details about the pancake breakfast. \n\n\n\nThe Jolly Jingle Jog is a FREE event\, however\, we ask that you bring a grocery bag filled with food or personal items for our neighbors in need.   \n\n\n\nThe Jolly Jingle Jog will take place Saturday\, December 6th as part of Rockford\, MN’s annual Crow River Christmas celebration. The fun run starts at 9:00\, but come as early as 8:30 for same day registration\, check-in\, drop off your donation\, and  enjoy some Christmas music and a warm fire! \n\n\n\n\nPlease register before Saturday\, December 6th\, 2025!\n\n\n\nCheck-in begins at 8:30 a.m.\n\n\n\nPick up your 2025 Jolly Jingle Jog Christmas ornament\n\n\n\nBring a bag of groceries for RiverWorks Food Shelf\n\n\n\nThe run will begin at 9:00 a.m.\n\n\n\nStart location: Riverside Park in Rockford.  Here is a map of the 5K course.\n\n\n\nFinish location: Our Father’s Lutheran Church 3903 Gilbert Avenue SE in Rockford.\n\n\n\nEach participant will be provided their own sealed bottled water after crossing the finish line.\n\n\n\n\nREGISTER HERE! \n\n\n\nBring a donation for Rockford’s RiverWorks Foodshelf as your entry fee. \n\n\n\nThank you for supporting our community and for staying active throughout the holidays! \n\n\n\n\n\nThe route is set! Here is the link to take a look at how we will be getting to our pancake breakfast this year! We will be doing a 5K distance\, but we aren’t an official course. We are just looking to stay active and healthy through the holidays\, and running a 5K is a great way to do that!  \n\n\n\nThere will be no fee to participate in our Jolly Jingle Jog\, as it is not meant to be a race\, but rather a time to get together with other friends who enjoy moving on our own two feet. However\, we do ask that you bring a bag of groceries for the RiverWorks Food Shelf to help our neighbors in need. Key items needed by the food shelf are (this list will be updated for 2025 when available): \n\n\n\nFOOD ITEMS \n\n\n\nGrains – CEREAL\, Pasta \n\n\n\nFruit & Veggies – Mandarin Oranges\, Pineapple\, Peas \n\n\n\nBaking Items – Sugar\, Flour\, Oil\, Sweetened Condensed Milk \n\n\n\nProteins – Canned Tuna\, Spam\, Creamy Peanut Butter \n\n\n\nCondiments – Mayo\, Pickles\, Salad Dressings\, \n\n\n\nPantry Items – Hearty Soups\, Cream of Chicken Soup\, Pasta Sides\, Rice Sides\, Baked Beans \n\n\n\nSnacks – School snacks for Kids\, Crackers \n\n\n\nBirthday Shelf – Brownie Mix\, Cake Mix\, Frosting \n\n\n\nPERSONAL ITEMS \n\n\n\nKleenex \n\n\n\nLotion – Body & Face \n\n\n\nLaundry Detergent \n\n\n\nDish Soap \n\n\n\nDiapers – Size 4\, 5\, 6 \n\n\n\nBaby Wipes \n\n\n\nThe Pancake Breakfast is Back! \n\n\n\nOnce again\, Our Father’s Lutheran Church has stepped up to provide us runners (and anyone who participates in the Crow River Christmas celebration) with an awesome pancake breakfast! If you weren’t feeling too motivated before\, you certainly must be psyched to run\, now! The pancake breakfast is $5. If you would like to not worry about carrying money with you while you run\, here is a link to pre-pay for your pancake breakfast!  What a great idea – thanks to Our Father’s Lutheran Church for making it easy for us! \n\n\n\nREGISTER HERE!\n\n\n\nFREE JOLLY JINGLE JOG GIFT FOR THE FIRST 100 TO REGISTER! This year we have another super cute commemorative Christmas ornament as a reminder of how fun it is to celebrate Christmas while also staying healthy and active! Supplies limited. Register soon to be guaranteed an ornament. \n\n\n\nHere is the 2025 Tenth Annual Jolly Jingle Jog ornament! \n\n\n\n \n\n\n\nHere is the 2024 Jolly Jingle Jog Christmas ornament!  \n\n\n\n\n\n\n\nThis is the 2023 Jolly Jingle Jog ornament. Pretty cut\, huh?  \n\n\n\n\n\n\n\nHere is 2022’s Jolly Jingle Jog Christmas ornament!  \n\n\n\n   \n\n\n\n Here is 2021’s Jolly Jingle Jog Christmas ornament!  \n\n\n\n  \n\n\n\nBelow is the 2020 Jolly Jingle Jog Christmas tree ornament. This year’s ornament will be posted soon! \n\n\n\n\n\n\n\nLOOK WHAT THE JOLLY JINGLE JOG RUNNERS DONATED IN 2020!\n\n\n\n2020 Jolly Jingle Jog Donations to RiverWorks Food Shelf\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\nRIVERWORKS FOOD SHELF DONATION SUGGESTIONS: \n\n\n\nFood Items \n\n\n\n\nSnack Crackers\n\n\n\nChips\n\n\n\nFruit Snacks\n\n\n\nBeef Sticks\n\n\n\nHot Cocoa\n\n\n\nChocolate Chips\n\n\n\nBrown Sugar\n\n\n\nButterscotch Chips\n\n\n\nHershey’s Kisses\n\n\n\nMiracle Whip\n\n\n\nMayo (smaller sizes)\n\n\n\n\nPersonal Items \n\n\n\n\nKleenex\n\n\n\nDiapers\n\n\n\nLotion\n\n\n\nDeodorant\n\n\n\n\nThank you for your kindness and generosity toward your neighbors in need. \n\n\n\n2019 Jolly Jingle Jog Head Band \n\n\n\n\n\n\n\n2018 Jolly Jingle Jog Buff \n\n\n\nThe 2018 Jolly Jingle Jog Buff!\n\n\n\n\n\n\n\nThe 2017 Jolly Jingle Jog Buff! \n\n\n\nThank you for supporting our local food shelf! \n\n\n\n2023 Jolly Jingle Jog Pictures:
URL:https://www.totalstrengthfitness.com/event/jolly-jingle-jog-5k-fun-run/
LOCATION:Riverside Park\, Rockford\, MN\, 55373\, United States
CATEGORIES:For the Body,For the Mind
ATTACH;FMTTYPE=image/jpeg:https://www.totalstrengthfitness.com/wp-content/uploads/jolly-jingle-jog-Finish-Line-2020-1.jpg
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=America/Chicago:20250609T100000
DTEND;TZID=America/Chicago:20250809T111500
DTSTAMP:20260430T092645
CREATED:20200204T211935Z
LAST-MODIFIED:20250331T152024Z
UID:1306-1749463200-1754738100@www.totalstrengthfitness.com
SUMMARY:Total Strength Kids Tri Club (Ages 8 and up)
DESCRIPTION:Total Strength Kids Tri makes Swim\, Bike and Run a whole lotta fun!  \n\n\n\nREGISTRATION CLOSED\n\n\n\nJump In and Experience the Thrill of Triathlon! \n\n\n\nTotal Strength Fitness is offering a triathlon club for kids for our 6th summer! Without question\, the triathlon club for kids has become one of our favorite programs!  This is our third year with Totals Trength Kids Tri Club name to better represent the Total Strength Fitness brand\, and what we want kids to get out of their triathlon experience! Our club also is grateful to Gear West who was our first sponor! We appreciate their support and generosity in helping our club thrive while showing kids the amazing experience of being a triathlete. \n\n\n\nThank you to our sponsor!     \n\n\n\n \n\n\n\nOur mission is to help kids discover what they can accomplish when they tri!  \n\n\n\nWHAT WE ARE:\n\n\n\nTotal Strength Kids Tri Club is an 8-week triathlon training program for boys and girls ages 8 and up who will get to train with accomplished triathletes and certified professional coaches. Each session will include the disciplines of triathlon\, active lifestyle learning\, and plenty of fun!  REGISTER HERE! \n\n\n\nWHEN AND WHERE: \n\n\n\nMondays and Wednesdays 10:00 a.m. to 11:15 a.m. \n\n\n\nJune 9th – August 9th\, 2025 \n\n\n\nMain Parking Lot \n\n\n\nLake Rebecca Park Reserve \n\n\n\n9831 Rebecca Park Trail \n\n\n\nRockford\, MN  55373 \n\n\n\nDive Deep for the Details\n\n\n\n\nWhat you need\n\nEach participant must be able to swim 25 yards\n\n\n\nBike and helmet are required\n\n\n\nBike must have a water bottle cage and filled water bottle\n\n\n\nAppropriate attire for running and biking\n\n\n\nSwim suit\, towel\, and goggles for days that include swimming. You will be notified in advance.\n\n\n\n\n\nCost: $275\n\n\n\nRegistration is closed. \n\n\n\nOur first session will begin Monday\, June 9th at 10:00 a.m. and will include biking and running.\n\n\n\nWe will meet at the main parking lot of Lake Rebecca Park Reserve.\n\n\n\nDepending on club participation\, we may not have practices the week of July 4th\, but either way\, workouts will be proviced.\n\n\n\nParticipants will receive a triathlon top that can be worn while competing in a triathlon! A HUGE Thank you to Gear West in Long Lake\, MN for helping us with this! Gear West will also come to a session or two and help us with bike maintenance and answer all those burning triathlon questions! We highly recommend Gear West for your early spring tune up or your new bike! Let them know Total Strength Kids Tri Club sent you.  \n\n\n\nYour triathlete will be training to complete a mini triathlon at the end of the season! Details to follow.\n\n\n\n\nMeet Your Tri Club Coaches\n\n\n\nCoach Colleen Prudhomme\n\n\n\n          \n\n\n\nCoach Colleen began the Rockford area Tri Club in 2020 as part of the Forte Triathlon Kids Triathlon Club. Since then\, this club has branched out on its own to become the Total Strength Kids Tri Club. Colleen was introduced to triathlon in 2014\, and fell in love with this great sport. She found it to be so fun to get to work on three sport disciplines at one time. This makes the sport so interesting and fun\, and results in little to no injuries compared to athletes who focus on one discipline only. Collen has completed numerous sprint and Olympic distance triathlons as well as a half Ironman distance and an Ironman triathlon (2.4 mile swim\, 112 mile bike\, and 26.2 mile run) in 2019. She has enjoyed triathlon so much that she wants to encourage young athletes to give this great sport a tri! (see what I did there? 😉). Colleen also is a certified personal trainer\, certified running coach\, certified speed and agility coach\, and a certified weightlifting sports performance coach. She loves fitness\, just about any kind of sport\, and spending time in the great outdoors.  \n\n\n\nCoach Josh Sell\n\n\n\n     \n\n\n\nJosh Sell proved to be an excellent addition to the coaching team for Total Strength Kids Tri Club. As well as an excellent age group triathlete\, Josh is a fun\, encouraging coach who knows just how to encourage kids to see what they are capable of accomplishing. Josh lives in Waconia with his wife\, 10th grade daughter\, and 7th grade son.  He has taught 2nd\, 3rd\, and 4th grade in Waconia for twenty-three years.  He also has been an assistant high school baseball coach in Waconia for twenty-one years\, including their 26-0 state championship season in 2017.  Eleven years ago\, Josh caught the triathlon bug and has enjoyed pushing himself to get better and better.  He even managed to win the 2022 Graniteman Series Sprint title! Without question\, Josh is passionate about triathlon\, is a great athlete\, and a great addition to the Total Strength Kids Tri Club coaching team.  We are so glad to have Coach Josh on the coaching team!  \n\n\n\nCoach Gavin Dunne\n\n\n\n          \n\n\n\nTotal Strength kids Tri Club is so excited to welcome Gavin Dunne to our coaching team! Gavin moved from Ireland to St. Paul 5 years ago with his wife and three children (John 8\, Jane 10\, and Luella 13). We are so glad they made this big move\, because it was then that Gavin discovered the great sport of triathlon. Like most who give it tri (wink\, wink)\, Gavin fell in love with triathlon. He is especially fond of the 70.3 distance (1.2 mile swim\, 56 mile bike\, and 13.1 mile swim) and even competed in two70.3 world championships\, including one in Finland! That just goes to show you that triathlon can take you places. In 2023\, Gavin completed the USAT Level 1 Coaching certification and is in the process of earning his USAT Youth and Junior coaching area of focus.  Gavin has seen how participation in sports has helped his kids gain character and confidence and wants to help Total Strength Kids Tri Clubs do the same for our athletes. Welcome\, Gavin!  \n\n\n\nFun from Forte Tri Club from past years!
URL:https://www.totalstrengthfitness.com/event/total-strength-kids-tri-club/
LOCATION:MN
CATEGORIES:For the Body,For the Mind,Forte Training Club,Speaking Events
ATTACH;FMTTYPE=image/jpeg:https://www.totalstrengthfitness.com/wp-content/uploads/Brett-with-Group.jpg
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=America/Chicago:20240611T090000
DTEND;TZID=America/Chicago:20240725T103000
DTSTAMP:20260430T092645
CREATED:20230417T184309Z
LAST-MODIFIED:20240326T145611Z
UID:2301-1718096400-1721903400@www.totalstrengthfitness.com
SUMMARY:Optimal Performance Running Academy
DESCRIPTION:Certified Running Coach Colleen Prudhomme and Track & Cross Country Coach Jeff Dickman have created a summer running camp for middle and high school cross country and track athletes. This run camp will include a lot of fun as well as some tough workouts\, but also some really great knowledge to help the cross country or track athlete become better prepared for the next season of competition. \n\n\n\nREGISTER HERE!\n\n\n\nHere’s the Run Down\n\n\n\nWhen:  Tuesdays and Thursdays 9:00 a.m. to 10:30 a.m. starting June 11th through July 25th\, 2024. No sessions the week of July 4th.  \n\n\n\nWhere:  Lake Rebecca Main Parking Lot (by big playground). Most often\, we will meet at Lake Rebecca; however\, we will meet at other locations throughout the summer so we can mix up the running experience. Parents and runners will be notified with plenty of advanced notice.  \n\n\n\nWhat:  Runners who participate in the Optimal Performance Running Academy will benefit from experiencing a quality training plan that includes excellent run workouts\, core strength workouts\, mobility and flexibility work\, and useful information on pre and post workout and race nutrition. The objectives of OP Running Academy are that each runner will: \n\n\n\n\nUnderstand the correlation between nutrition and performance.\n\n\n\nUnderstand the correlations between strength training in performance and injury prevention.\n\n\n\nBe able to identify various recovery methods\, injury interventions\, and how to recognize the difference between typical soreness and injury.\n\n\n\nBe able to identify training zones\, types of workouts\, and purpose of workouts.\n\n\n\nBe able to understand and implement various race strategies and tactics.\n\n\n\nLearn how to develop mental strength for training and racing.\n\n\n\n\nWhat else:   Snacks provided \n\n\n\nREGISTER HERE!\n\n\n\nOP Running Academy Coaches\n\n\n\nCoach Colleen Prudhomme\n\n\n\n\n\n\n\nColleen Prudhomme CPT\, BCS\, UESCA Certified Running Coach\, Certified Speed & Agility Coach\, Certified Weightlifting Performance Coach began Total Strength Fitness in 2016. Over the years\, she has found that her strengths lie in working with athletes who want to perform better at their sport. Colleen is a driven athlete (Boston Marathon qualifier\, Triathlete\, Ironman finisher\, Ultrarunner\, and SwimRunner)\, but even more than this\, it is her passion to help others discover what they really can accomplish in the sport they love. Colleen has worked with numerous runners who compete in distances from 100 meters to 100 miles. As a strength coach\, she understands the key role that strength training plays in preventing injury and improving a runner’s performance. For the past 5 years\, Colleen has provided the strength training program for Rockford High School’s boys and girls Cross Country Teams and Track & Field teams.  Every athlete who has worked with Colleen has heard her say\, “You are stronger than you think you are\,” because it simply is true. So many athletes have yet to discover all that they are capable of achieving. She knows that our limits are far further out than we realize. \n\n\n\nCoach Jeff Dickman\n\n\n\n\n\n\n\nJeff Dickman just completed his 7th season (2023-24) with Rockford High School (MN) Boys and Girls Cross Country\, and his first as Program Director and Head Coach. He has also been the Boys and Girls Track and Field Coach (Distance/Mid-Distance) at Rockford since 2018. \n\n\n\nPhilosophy – Pursuing excellence by developing and inspiring athletes through physical\, mental\, and race strategy preparation and execution. Our Cross Country team operates under OWL Culture – Own the Controlables\, Win the Day\, Lead Where You are Able and we focus on Commitment\, Consistency\, and Confidence in all of the athletes in our program \n\n\n\nBoys and Girls Cross Country (2017-2022) \n\n\n\nDickman was named the 2019 Section 5A Girls Asst. Coach of the Year and has coached 3 All-State athletes\, had 4 athletes qualify 8 times for the state meet including a Section Indv. Champion in 2019. Coach Dickman has had 3 athletes win 4 Individual Cross Country Championships in the Wright County Conference -West Division\, and 8 runners earn 17 West Division All-Conference Awards. Dickman has coached the girls 5k school record holder (22′) and was also coach for the Girls 2021 Wright County Conference – West Division Team Championship (Rockford’s first girls conf. title since 2004). \n\n\n\nBoys and Girls Track and Field – Distance & Mid-Distance (2018-2024) \n\n\n\nDickman has coached the following events for both boys and girls: 3200m\, 1600m\, 800m\, 400m\, 4x800m & 4x400m relays. He has coached 7 athletes to 9-All-State awards\, 2 State athletes to top-12 individual finishes in the 800m\, two girls 4×800 relays to podium finishes (2021 – Class A\, 2022 – Class AA)\, a 4×400 girls relay to the state finals (2022)\, 2 Section Champions (800m – 2018\, Girls 4×800 – 2022)\, 7 Wright County Conference – West Division individual champions\, 3 – 4×800 relay conference champions\, and 3 school records in the girls 800\, and boys and girls 4×800 relays. Additionally\, Coach Dickman was part of the MSHSL Girls T&F Team Podium finishes in 2019 (3rd Class A)\, 2021 (1st Class A)\, 2022 (3rd Class AA) and MN State Class AA Girls True Team Runners-up in 2021-2022. His athletes have been part of Girls Conference Championships (18-19′\, 21-22′) Sub-Section Champs (19′\, 21′) Section Champions (18′-19′\, 21-22′) and Boys Conf. Champions (2019\, 2022) Sub-Section Champions (18′-19′\, 21′) \n\n\n\nREGISTER HERE!\n\n\n\nIf you have questions\, please feel free to contact Coach Colleen\, and she’ll get back to you. \n\n\n\nOptimal Performance Running Academy has been a big success! We are so grateful to the athletes and parents who gave us a shot. We are excited about what we plan to do for our third summer of OPRA to help our area runners get ready for another season of running!
URL:https://www.totalstrengthfitness.com/event/optimal-performance-running-academy-2/
LOCATION:Lake Rebecca – Main Parking Lot\, 9831 Rebecca Park Trail\, Rockford\, MN\, 55373\, United States
CATEGORIES:For the Body,For the Mind,OPRA,Speaking Events
ATTACH;FMTTYPE=image/jpeg:https://www.totalstrengthfitness.com/wp-content/uploads/Logo.OPRA_-1.jpeg
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=America/Chicago:20220714T090000
DTEND;TZID=America/Chicago:20220717T130000
DTSTAMP:20260430T092645
CREATED:20210622T212950Z
LAST-MODIFIED:20220706T233717Z
UID:1552-1657789200-1658062800@www.totalstrengthfitness.com
SUMMARY:Optimal Performance Running Academy
DESCRIPTION:Certified Running Coach Colleen Prudhomme and Track & Cross Country Coach Jeff Dickman have created a running camp for middle and high school cross country and track athletes. This run camp will include a lot of fun as well as some tough workouts\, but also some really great knowledge to help the cross country or track athlete become better prepared for the next season of competition. \n\n\n\nREGISTER HERE! (REGISTRATION IS OPEN!) \n\n\n\nRunners who participate in the Optimal Performance Running Academy will benefit from experiencing excellent presentations by professionals who know how to improve your running performance\, quality strength workouts meant for runners\, lots of fun (you gotta have fun!)\, as well as high quality run workouts. The objectives of OP Running Academy are that each runner will: \n\n\n\nUnderstand the correlation between nutrition and performance.Understand the correlations between strength training in performance and injury prevention.Be able to identify various recovery methods\, injury interventions\, and ow to recognize the difference between typical soreness and injury.Be able to identify training zones\, types of workouts\, and purpose of workouts.Be able to understand and implement various race strategies and tactics.Learn how to develop mental strength for training and racing.\n\n\n\nWhere: Rockford Community Center and Rockford High School Track \n\n\n\nWhen:  Thursday\, July 14th – Sunday July 17th\, 2022  9a.m. – 1p.m. \n\n\n\nWhat else: Snacks and Lunch will be served \n\n\n\nCost: $299 for the four days ($75/day). Registration will be taking place through Rockford Community Education. \n\n\n\nREGISTER HERE! (REGISTRATION IS OPEN) \n\n\n\nOP Running Academy Coaches\n\n\n\nCoach Colleen Prudhomme\n\n\n\n\n\n\n\nColleen Prudhomme CPT\, BCS\, UESCA Certified Running Coach\, Certified Speed & Agility Coach began Total Strength Fitness in 2016. Over the years\, she has found that her strengths lie in working with athletes who want to perform better at their sport. Colleen is a driven athlete (Boston Marathon qualifier\, Triathlete\, Ironman finisher\, Ultrarunner\, and SwimRunner)\, but even more than this\, it is her passion to help others discover what they really can accomplish in the sport they love. Colleen has worked with numerous runners who compete in distances from 100 meters to 100 miles. As a strength coach\, she understands the key role that strength training plays in preventing injury and improving a runner’s performance. For the past 5 years\, Colleen has provided the strength training program for Rockford High School’s boys and girls Track & Field teams.  Every athlete who has worked with Colleen has heard her say\, “You are stronger than you think you are\,” because it simply is true. So many athletes have yet to discover all that they are capable of doing. She knows that our limits are far further out than we realize. \n\n\n\nCoach Jeff Dickman\n\n\n\n\n\n\n\nJeff Dickman\, Boys and Girls Mid-Distance and Distance High School Track Coach (Rockford High School)\, Boys and Girls Assistance Cross Country Coach (Rockford High School) has a proven record of successful\, impactful coaching. His coaching philosophy is one of pursuing excellence by developing and inspiring athletes through physical\, mental\, and race strategy preparation and execution. Jeff’s effectiveness as a coach is reflected in the many accomplishments of the runners  he has coached. \n\n\n\nBoys and Girls Cross Country (2017-2021) \n\n\n\nJeff was named the 2019 Section 5A Girls Assistant Coach of the Year and has coached 2 All-State athletes\, had 4 athletes qualify 6 times for the state meet; 2 athletes win 3 Medalist/Individual Champions at the Wright County Conference West Division Championship\, and has had 6 runners earn 13 Wright County Conference – West Division All-Conference Awards. \n\n\n\nBoys and Girls Track and Field – Distance & Mid-Distance (2018-2021) \n\n\n\nJeff has coached 2 State athletes to top-12 individual finishes in the 800m\, a girls 4×800 relay to a 6th place finish (2021)\, 1 Section Champion (800m)\, 5 individual Wright County Conference – West Division champions\, 2 – 4×800 relay conference champions\, and 2 school records in the 800 and 4×800 relay in addition to being a part of the MSHSL Girls T&F Champions and MN State True Team Runners-up in 2021. \n\n\n\nAs an athlete\, Jeff was a 5-time Minnesota High School State Meet participant at Rockford High School (Class of 2001)\, qualifying as an individual 3-times and earning All-State Honors as a junior and senior He was a 3-time All-Conference and Conference Medalist his Senior year. \n\n\n\nREGISTER HERE! \n\n\n\nOP Running Academy Guest Presenters\n\n\n\nDr. Chad Koterba / Ultimate Health  Chiropractic\n\n\n\nSports Nutritionist Info Coming Soon\n\n\n\nREGISTER HERE! (REGISTRATION OPENS SOON) \n\n\n\nOnce you have registered\, please also complete the Agreement and Waiver form found here. Thank you so much!  \n\n\n\nOP Running Academy Schedule\n\n\n\nDay 1 – Thursday\, July 14 9:00 a.m. – 1:00 p.m. \n\n\n\n9:00 a.m.Meet and Greet\n  \nObjectives\, expectations \n9:30 – 10:30Warm up – make it fun and effective!\n  \nShort run (30 minutes) \nGait Analysis & Track Workout \n10:30 – 10:45Break/post-run snack10:45 – 11:15    11:15 – Noon   Effective Running Form  Chiropractic care for injury and injury prevention. Dr. Chad KoterbaUltimate Health Chiropractic   Noon – 1:00Lunch provided\n  \nDiscussion about what we learned today. \nOther resources available for athletes regarding nutrition & running gait \n\n\n\n\nDay 2 – Friday\, July 15th 9:00 a.m. – 1:00 p.m. \n\n\n\n9:00Warm up\n  \nRun Workout \n10:00 – 11:00Strength Training11:00 – 11:15Break/Snack11:15 – Noon    TBD    Noon – 1:00Lunch\n  \nFoam Rolling \nOther recovery methods \nDiscussion about what we learned today \n  \n\n\n\nDay 3 – Saturday\, July 16th 9:00 a.m. – 1:00 p.m. \n\n\n\n9:00Warm up\n  \nRun Workout – Fartleks\, surges\, speed work \n  \n10:00 – 11:00Strength Training11:00 – 11:15Break/snack11:15 – NoonWorkout types & purpose\n  \nRace Strategies & tactics \nInspirational examples of great race tactics and strategies \nNoon – 1:00pmLunch\n  \nOther training and inspirational resources \n\n\n\n\nDay 4 – Sunday\, July 17th  9:00 a.m. – 1:00 p.m. Meet at Lake Rebecca! \n\n\n\n9:00Warm up\n  \nRun Workout – Fun in the water at Lake  Rebecca! \n  \n10:30 – 11:00Bodyweight core\, glute\, hip strength/balance work\, etc.11:00 – 11:15Break/snack11:15 – NoonThe mentally strong runner – Real life stories\, mental strategies to perform your best no matter what\n  \nJoy on the run. \nNoon – 1:00Lunch\n  \nContinuation of the mentally strong runner \nDiscussion on mental strength \nMental strength resources \nRecap of the week \nCamp evaluations \n\n\n\n\nREGISTER HERE! \n\n\n\nIf you have questions\, please feel free to contact Coach Colleen\, and she’ll get back to you. \n\n\n\nThe first annual Optimal Performance Running Academy was a big success! We are so grateful to the athletes and parents who gave us a shot. We already are excited about what we plan to do next summer to help our area runners get ready for another season of running!
URL:https://www.totalstrengthfitness.com/event/optimal-performance-running-academy/
LOCATION:Rockford Community Center\, 7600 Rebecca Park Trail\, Rockford\, MN\, 55373\, United States
CATEGORIES:For the Body,For the Mind,OPRA,Speaking Events
ATTACH;FMTTYPE=image/jpeg:https://www.totalstrengthfitness.com/wp-content/uploads/Logo.OPRA_-1.jpeg
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=America/Chicago:20211211T080000
DTEND;TZID=America/Chicago:20220226T091500
DTSTAMP:20260430T092645
CREATED:20190924T151715Z
LAST-MODIFIED:20210922T160451Z
UID:1228-1639209600-1645866900@www.totalstrengthfitness.com
SUMMARY:TOTAL ATHLETE TRAINING - Winter 2021/2022
DESCRIPTION:   \n \nREGISTER  NOW!\n \nTOTAL ATHLETE TRAINING Winter 2021/2022 is designed for the middle and high school athlete who wants to achieve his or her maximum potential! The purpose of this program is to prevent injury and improve athletic skills by focusing on core\, glute\, and hip strength. Total Athlete Training also teaches the student athlete how to strengthen the mind which leads to greater confidence\, performance\, and enjoyment of the sport. This program was designed by and is led by Colleen Prudhomme. Colleen is the owner of Total Strength Fitness\, a certified personal trainer\, speed and agility coach\, strength coach and running coach. Her favorite clients are athletes who are ready to achieve their potential! Colleen finds that success comes when an athlete is willing to work hard\, work right\, and has fun while doing it! \nColleen’s strength priorities for her athletes are developing strong core\, glutes\, and hips while also making certain that each move is done with proper form. One of her key desires is to eliminate the potential for knee injury. Colleen is known for her tough workouts\, but also for her fun spirit and her belief in the value of every athlete’s God given talent\, skills and worth. \nWeekly Workouts will include: \n\nCore\, Glute/Hip and Leg Strength Work\nBalance and coordination\nConditioning\nFlexibility/Mobility\n\nThe Details\nWhen: Saturday\, December 11th\, 2021 – Saturday\, February 26th\, 2022 (8:00a.m. – 9:15a.m.) \nWhere: Studio 55 7957 Highway 55 Greenfield\, MN 55373 \nThere will be no session on December 25th (Merry Christmas!)\, and no session on January 1st (Happy New Year!). There will be a total of 10 sessions that will take place Saturday mornings from 8:00 a.m. – 9:15 a.m. \n \nREGISTER NOW!
URL:https://www.totalstrengthfitness.com/event/total-athlete-training-winter-2020/
LOCATION:Studio 55 Dance\, 7957 Highway 55\, Greenfield\, Minnesota\, 55373
CATEGORIES:For the Body,For the Mind,Speaking Events,Total Athlete Training
ATTACH;FMTTYPE=:
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20200318
DTEND;VALUE=DATE:20200601
DTSTAMP:20260430T092645
CREATED:20200319T003222Z
LAST-MODIFIED:20200319T003222Z
UID:1346-1584489600-1590969599@www.totalstrengthfitness.com
SUMMARY:Away From the Gym Workouts
DESCRIPTION:Welcome to the Total Strength Fitness Video Workout Page!\nThis page has been created to give my remote clients access to workouts that we have been doing. Anyone is welcome to use these videos; however\, I caution everyone to go at your own pace and to know your fitness abilities before doing any workout. Of course\, it is recommended that you check with your physician before taking on a new fitness routine. You also are welcome to contact Colleen with any questions. Once the current health situation settles down and we are all back to our normal routine\, this page will become private. I hope these videos are helpful to you. More will be  added over time. May they help you remain active\, fit and healthy as you may be spending more time at home. Thank you for visiting and may you be blessed each day with the ability to move and have fun! \nStandard Warm Up\nThis is a simple and quick warm up that you can use to get ready to move for just about any type of workout. It\’s primary purpose is to get your joints a bit more mobile\, to get your muscles a bit warmer\, and to prepare your brain for a great workout! You can spend more time on each movement than is shown in the video – especially if you have a more intense workout ahead. OK! Let\’s get ready to move! \n \nPrime Time Fitness HIIT Workout (20 seconds on\, 20 seconds off)\nThis workout is the Moving Monday workout for the month of March for my Prime Time Fitness Group. Prime Time Fitness is a group that I lead out of the Rockford Community Center. This group is made up of very fit seniors (I\’d say men and women mostly in their 60\’s – 70\’s) who exercise diligently year-round. \n \nCore Plus a Little More\nThis workout is a 10 exercise circuit that includes strength for abs\, obliques\, lower back\, hips\, glutes\, and adductors (inner thighs). Once you have completed one round\, go ahead and start the video over and do another one or two circuits. You can never go wrong working your core. If you had to choose one workout to do for the rest of your life\, a core workout is the one to choose! Remember to do your warm up first. \n \nBuilding Intensity 60/30 Body Weight Circuit\nThis workout is 60 seconds on\, 30 seconds off. During the 60 seconds\, the intensity builds from 30 seconds low intensity\, 20 seconds moderate intensity\, and 10 seconds high intensity. You can choose to stay at the low or moderate intensity levels throughout if you prefer. Keep in mind that although exercise is excellent for us\, high intensity exercise can temporarily reduce our immunity. For that reason\, either stay with the lower intensity options\, especially if you still must maintain contact with the public during this time\, or choose a less intense workout. Either way\, thanks for popping in\, and enjoy your workout today! Remember to do your warm up! \n \nNo Equipment Needed Full  Body Workout\nThis could also be called the NO EXCUSES Workout! You don\’t need a single piece of equipment for this circuit workout. This video includes a 6 minute warm up followed by a core\, legs\, back\, and chest strength circuit that is just shy of 20 minutes. Challenge yourself to do 2-3 rounds. After completing one round\, go back to about the 6 minute mark and begin your next round. Way to go! \n \nPrime Time Fitness Core Plus Some Cardio\nThis workout was created for the the Prime Time Fitness Group I lead at the Rockford Community Center\, but you are more than welcome to join us in this workout! This is a group of very fit seniors who are unstoppable! If you\’d like to experience a similar workout but with even more intensity\, come back to this page because a high intensity version of this workout is on its way! Until then\, enjoy! \n \nKicked Up Core and Cardio\nThis is a kicked up version of the Prime Time version of this workout! Get ready for a butt kicker of a workout that includes some challenging exercises for your abs\, glutes\, hips and legs. For a bonus\, we end each of the four workout sections with a burst of cardio! Just click on this video and get ready to sweat!Prime \n \nPrime Time Fully Body Strength with Dumbbells\nThis video was created for a group of fit seniors who are part of the Prime Time Fitness class at the Rockford Community Center. This workout can be used by anyone as the intensity can be increased or decreased simply by changing the weight your use or the number of reps you do. You will need a set of lighter dumbbells and a set of heavier dumbbells. You also will need either an exercise ball or a bench. This is a great workout to help you gain the strength you need to do all the fun things you enjoy doing!
URL:https://www.totalstrengthfitness.com/event/away-from-the-gym-workouts/
LOCATION:MN
CATEGORIES:For the Body,For the Mind,Speaking Events
ATTACH;FMTTYPE=:
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20191202
DTEND;VALUE=DATE:20200217
DTSTAMP:20260430T092645
CREATED:20191125T150947Z
LAST-MODIFIED:20191125T150947Z
UID:1283-1575244800-1581897599@www.totalstrengthfitness.com
SUMMARY:Winter Strength for the Run
DESCRIPTION:Hello\, Winter Strength Athletes! \nThis page is for you. It is meant to help you have a successful winter of strength training which will set  you up for a successful spring season! My goal is to help you not only become a stronger\, more balanced athlete\, but also an athlete who is far less likely to experience injury. Below is the current strength workout schedule along with videos to help you perform each exercise properly and most effectively. \nWEEKS 1-4 (December 2nd – December 29th) \nVideo instruction \n \nDay 1 – Legs\, Back and Chest Circuit\nTrap Bar Dead Lifts X 6 Reps \nPick a weight that is challenging yet doable for 6 reps. Move up in weight when 6 reps is very manageable\, or if you are unable to move up in weight\, increase reps until you are able to increase weight. \n\n\n\nWeight / Week 1\nWeight / Week 2\nWeight / Week 3\nWeight / Week 4\n\n\n\nEnter weight on your sheet\n\n\nEnter weight on your sheet\n\n\nEnter weight on your sheet\n\n\nEnter weight on your sheet\n\n\n\n\nSingle Leg (or double leg if needed) reverse hamstring curls on ball X 8/single leg 16/two legs \nKeep hips high throughout the exercise.  \n\n\n\nWeight / Week 1\nWeight / Week 2\nWeight / Week 3\nWeight / Week 4\n\n\n\nEnter Reps on your sheet\n\n\nEnter Reps on your sheet\n\n\nEnter Reps on your sheet\n\n\nEnter Reps on your sheet\n\n\n\n\nLateral (side) Lunge with Dumbbell (Goblet style hold) X 8 reps/leg \nLunge to one side\, bending knee while driving hips back and keeping other leg and back straight. Return to starting position in between each rep. Complete all reps on one side then switch to other leg.  \n\n\n\nWeight / Week 1\nWeight  / Week 2\nWeight / Week 3\nWeight / Week 4\n\n\n\nEnter weight on your sheet\n\n\nEnter weight on your sheet\n\n\nEnter weight on your sheet\n\n\nEnter weight on your sheet\n\n\n\n\nCalf Raises X 45 Reps (15 reps straight\, 15 reps out\, 15 reps in)  \nBe sure to complete each rep with full range of motion. \nDolphin Kicks on Exercise Ball X 20 \nLie prone on the exercise ball\, resting hips on the ball and hands on the floor. Using your glute muscles\, raise your legs while keeping your knees straight. Tighten your glutes at the top of the movement. Lower your legs without allowing your toes to touch the floor.  \nBent over single arm flyes X 8 \nBend at the hips far enough so that when you extend your arm to the side\, you feel the work in your upper back/rear deltoid. Allow only a slight bend in your elbow. After completing all reps on one side\, switch to the other side.  \n\n\n\nWeight / Week 1\nWeight  / Week 2\nWeight / Week 3\nWeight / Week 4\n\n\n\nEnter weight on your sheet\n\n\nEnter weight on your sheet\n\n\nEnter weight on your sheet\n\n\nEnter weight on your sheet\n\n\n\n\nDB Bench Press X 6 Reps  \nPick a weight that is challenging yet doable for 6 reps. Move up in weight when 6 reps is very manageable.  \n\n\n\nWeight / Week 1\nWeight / Week 2\nWeight / Week 3\nWeight / Week 4\n\n\n\nEnter weight on your sheet\n\n\nEnter weight on your sheet\n\n\nEnter weight on your sheet\n\n\nEnter weight on your sheet\n\n\n\n\nDo the above circuit 3 times \nIf you are looking for an additional day of core\, glute & hip work as well as additional conditioning training\, consider joining winter Total Athlete Training Saturdays from 8 a.m. – 9 a.m. \nDay 2 – Core\, Legs Back\, Chest\nVideo coming. \nCore Circuit \n\n½ Dead Bug X 20 Reps – Lie on back and keep lower back pressed into the floor. Bend hips & knees to 90 degrees. While keeping the knees bent at 90 degrees\, extend the hips to lower the heels toward the floor. Barely touch the floor with heels\, then return to starting position for each rep. \nAlternate Side Plank to Push Up X 8-10 Start with a push up. Then go into a side plank to the right. Another push up. Side plank to the left. Repeat until you have completed 8 to 10 push ups. \nReverse Crunches on BOSU or Floor X 20-30 reps\n\nDo the above core circuit for 3 rounds \nAlternate Single Leg Squat and Single Leg RDL on bench with Dumbbells X 8 reps \nDo one rep of a split squat (one foot on bench)\, then go right into a single leg RDL (keep back straight\, standing leg knee is only slightly bent). That is one rep. Do 8 reps per leg\, then do other leg.  \n\n\n\nWeight / Week 1\nWeight / Week 2\nWeight / Week 3\nWeight / Week 4\n\n\n\nEnter weight here on your sheet. Weight is total of 2 dumbbells\n\n\nEnter weight here on your sheet. Weight is total of 2 dumbbells\n\n\nEnter weight here on your sheet. Weight is total of 2 dumbbells\n\n\nEnter weight here on your sheet. Weight is total of 2 dumbbells\n\n\n\n\n  \nGoblet Squat X 8 -10 reps  \nPick a weight that is challenging to get to 8-10 reps. Your back should stay straight as your hips drop down. Go to the point where your knees are at a 90 degree angle. Hold dumbbell close to your chest.   \n\n\n\nWeight / Week 1\nWeight / Week 2\nWeight / Week 3\nWeight / Week 4\n\n\n\nEnter weight on your sheet.\n\n\nEnter weight on your sheet\n\n\nEnter weight on your sheet\n\n\nEnter weight on your sheet\n\n\n\n\n  \nClam Shells with resistance band just above the knees X 20 reps \nKeep top hip directly on top of bottom hip – do not allow the top hip to fall back.  \n\n\n\nBand / Week 1\nBand  / Week 2\nBand / Week 3\nBand / Week 4\n\n\n\n\n\n\n\n\n\n  \nSeated Rows X 8 Reps  \nPick a setting that makes completing the 8 reps doable\, but challenging.  \n\n\n\nNumber / Week 1\nNumber / Week 2\nNumber / Week 3\nNumber / Week 4\n\n\n\nEnter weight or setting number on your sheet\n\n\nEnter weight or setting number on your sheet\n\n\nEnter weight or setting number on your sheet\n\n\nEnter weight or setting number on your sheet\n\n\n\n\n  \nIncline DB Bench Press X 8 Reps  \nBench should be at an incline of approximately 45 degrees. Pick a weight that makes completing the 8 reps doable\, but challenging.  \n\n\n\nWeight / Week 1\nWeight / Week 2\nWeight / Week 3\nWeight / Week 4\n\n\n\nEnter weight here on your sheet. Weight is total of 2 dumbbells\n\n\nEnter weight here on your sheet. Weight is total of 2 dumbbells\n\n\nEnter weight here on your sheet. Weight is total of 2 dumbbells\n\n\nEnter weight here on your sheet. Weight is total of 2 dumbbells\n\n\n\n\nDo the above circuit 3 times \n 
URL:https://www.totalstrengthfitness.com/event/winter-strength-for-the-running/
LOCATION:MN
CATEGORIES:For the Body,For the Mind
ATTACH;FMTTYPE=:
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=America/Chicago:20190110T113000
DTEND;TZID=America/Chicago:20190110T133000
DTSTAMP:20260430T092645
CREATED:20190102T180246Z
LAST-MODIFIED:20190102T180246Z
UID:1107-1547119800-1547127000@www.totalstrengthfitness.com
SUMMARY:Beyond Balance - Rockford Greenfield Chamber of Commerce Lunch
DESCRIPTION:What does it mean to have balance in your life? In reality\, life circumstances don\’t approach us in equal doses. Equal quantities (and qualities) of sleep\, work\, family\, recreation\, health\, etc. are impossible to achieve on a daily basis. How then\, do we experience balance? Balance isn\’t necessarily achieved when all is going smoothly around us\, but rather when we can remain at peace and in control when our circumstances seem to be working against that very thing. \nColleen takes participants through an exercise of identifying one\’s life\’s mission and core values and comparing those to how our thoughts\, energy\, and time are spent. Are our mission and values being served well by what we think about\, where we place our efforts and how we spend our time? For many of us\, there is a very big disconnect between these areas of our lives. \nObtaining and maintaining balance is not a one and done exercise. Instead\, it involves repeatedly assessing our choices in how we spend our time\, energy and thoughts. One of Colleen\’s favorite quotes on this topic is: \nIf you lead a busy life\, you need to be merciless in refusing to become involved in things that don\’t resonate with your core mission. (Psychology today\, April 15\, 2010. Alex Lickerman M.D.) \nIf you are interested in learning more about this topic or having Colleen speak to your team about Beyond Balance\, contact her here.
URL:https://www.totalstrengthfitness.com/event/beyond-balance-rockford-greenfield-chamber-of-commerce-lunch/
LOCATION:Wright Hennepin Electric\, 6800 Electric Drive\, Rockford\, MN\, 55373\, United States
CATEGORIES:For the Mind
ATTACH;FMTTYPE=:
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20181001
DTEND;VALUE=DATE:20200101
DTSTAMP:20260430T092645
CREATED:20160517T192914Z
LAST-MODIFIED:20160517T192914Z
UID:1461-1538352000-1577836799@www.totalstrengthfitness.com
SUMMARY:Therapeutic Lifestyle Changes (TLC)
DESCRIPTION:SIX STEPS TO IMPROVE YOUR MOOD\, ENERGY\, AND OUTLOOK\nClass Participants\nThe TLC class is ideal for \n\nAnyone who is ready to get unstuck.\nAnyone who is interested in proactively reducing his/her own feelings of lethargy and negativity and increasing sense of energy and positivity.\nThis group is great for work teams and can be modified to best fit your team!\n\nOverview of class\n\nTeaches participants six powerful research-supported lifestyle changes used to improve mood and increase coping skills.\nIncludes the lifestyle factors of exercise\, brain food/nutrition\, stopping rumination (taking control of what you think)\, light exposure\, healthy sleep habits\, and social support.\nIncludes a recommended exercise plan!\nThis class is not a therapy group.\n\nClass length\n\n6-8 weeks – length and number of sessions dependent upon your group needs and availability.\nEach class session is approximately 60-90 minutes (depending on your group needs and availability).\nBegins when you and your team are ready to get unstuck!\n\nFee: Determined by number of sessions and length of each session\, plus cost of workbook for each participant.
URL:https://www.totalstrengthfitness.com/event/therapeutic-lifestyle-changes-tlc/
LOCATION:MN
CATEGORIES:For the Mind,Speaking Events
ATTACH;FMTTYPE=:
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=America/Chicago:20180728T070000
DTEND;TZID=America/Chicago:20180728T083000
DTSTAMP:20260430T092645
CREATED:20180307T142506Z
LAST-MODIFIED:20180307T142506Z
UID:940-1532761200-1532766600@www.totalstrengthfitness.com
SUMMARY:SPRING INTO A SUMMER 5K!
DESCRIPTION:Do you want to run a 5K?\nDon’t go it alone. Join our 5K spring training group led by Certified Personal Trainer Colleen Prudhomme! Register Here! \n \n  \n  \n  \n  \n  \n  \n  \n  \n  \n  \nColleen has many years of running and racing experience. She has run ten marathons (including qualifying for and running the Boston Marathon)\, ultra trail runs\, half marathons\, 10Ks and 5Ks. She is a part of the Rockford High School Track & Field coaching staff as well as a coach for the MN Blaze USATF track team. She is excited to help you experience a successful 5K by sharing with you: \n\n12 week 5k training plan\nWeekly group training runs (Saturday mornings at 7:00 a.m.)\nStrength training for injury-free running\nNutrition tips\nInformation on making good running shoe and clothing decisions\nOther available resources for a successful running experience\n\nGroup training begins Saturday\, May 19th. 12 weeks of training will culminate at the Rockford River Days 5K on Saturday\, August 11th.  Sign up through the Rockford Community Center. $60 per person (does not include race registration). Link to follow. We will train together for the Rockford River Run 5K on August 11\, 2018! \nRegister here!
URL:https://www.totalstrengthfitness.com/event/spring-into-a-summer-5k/
LOCATION:Riverside Park\, Rockford\, MN\, 55373\, United States
CATEGORIES:For the Body,For the Mind,Speaking Events
ATTACH;FMTTYPE=image/jpeg:https://www.totalstrengthfitness.com/wp-content/uploads/colleen-prudhomme-boston-finish-line.jpg
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=America/Chicago:20180318T160000
DTEND;TZID=America/Chicago:20180318T173000
DTSTAMP:20260430T092645
CREATED:20171102T140703Z
LAST-MODIFIED:20171102T140703Z
UID:849-1521388800-1521394200@www.totalstrengthfitness.com
SUMMARY:Achieving Victory in the Battlefield of the Mind
DESCRIPTION:          Achieving Victory in the Battlefield of the Mind     \nBased on the book Battlefield of the Mind by Joyce Meyer\nBi-weekly Women\’s Bible Study\nSundays 4pm – 5:30pm/Begins January 7\, 2018\n \nThere\’s a battle going on\, and it is always with you – no matter where you go! You know the one – the battle that goes on in your mind every day. This Bible study is based on and inspired by the book by Joyce Meyer Battlefield of the Mind/Winning the Battle in Your Mind. We will take a look at what the Scriptures along with this book have to say about taking control of our mind.\nThis 7 session group study will take place Jan. 7th\, 21st & 28th\, February 11th & 25th\, March 4th\, and March 18th. I will bring a book for everyone on January 7th (so be sure to let me know you are coming). The book will be your only expense\, and it is $12. \nOne of the biggest battles or obstacles that I see my personal training clients are facing is the thoughts that come into their minds. I hear about a lot of negative self-talk and can see how damaging that is. Much of the time\, we don\’t even realize how unkind and disrespectful we are to ourselves. We also tend to not realize how harmful these negative thoughts (aka: lies) are to our own physical\, mental\, and spiritual well-being. The Bible has a lot to say about how we are to think – and believe me\, it\’s all great stuff! God\’s desire is for us to live our lives in the victory He already has won for us! \nI hope you are able to join this fun\, thought-provoking\, challenging\, and uplifting Bible study. It would be a blessing to have you! \n 
URL:https://www.totalstrengthfitness.com/event/achieving-victory-in-the-battlefield-of-the-mind/
LOCATION:Total Strength Fitness\, 4020 Woodhill Court\, Rockford\, MN\, 55373\, United States
CATEGORIES:For the Mind,For the Soul,Speaking Events
ATTACH;FMTTYPE=:
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=America/Chicago:20170921T100000
DTEND;TZID=America/Chicago:20170921T110000
DTSTAMP:20260430T092645
CREATED:20170919T145047Z
LAST-MODIFIED:20170919T145047Z
UID:809-1505988000-1505991600@www.totalstrengthfitness.com
SUMMARY:Bringing TLC to Hope Center
DESCRIPTION:Colleen is heading to Hope Center at Maple Hill Estates in Corcoran where she will be sharing her message of how TLC (therapeutic lifestyle changes) can make a world of positive difference in our lives. Whether we are 9 or 90\, there are some pretty easy lifestyle changes we can make to improve outlook\, energy level\, and mood! Who doesn\’t want to be in a good mood\, right? Being healthy does not mean saying \’No\” to a lot of things\, but rather\, finding out you can do so much more than you ever believed! There are six TLCs that can make a significant impact on your life\, and of course\, exercise is one of them. Colleen will share how to have fun while becoming just a bit more active\, as well as how to include the other TLCs (getting good nutrition and more Omega 3 fatty acids\, stopping rumination\, experiencing good sleep\, getting good light\, and making great connections with others) into your life. \n  \nIf you are interested in learning more about TLC or other topics by Colleen\, be sure to check out her speaking page. \n 
URL:https://www.totalstrengthfitness.com/event/bringing-tlc-to-hope-center/
LOCATION:MN
CATEGORIES:For the Mind
ATTACH;FMTTYPE=:
END:VEVENT
END:VCALENDAR