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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
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DTSTART;TZID=America/Chicago:20240611T090000
DTEND;TZID=America/Chicago:20240725T103000
DTSTAMP:20260501T112711
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
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DTSTART;TZID=America/Chicago:20220714T090000
DTEND;TZID=America/Chicago:20220717T130000
DTSTAMP:20260501T112711
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
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DTSTART;TZID=America/Chicago:20211211T080000
DTEND;TZID=America/Chicago:20220226T091500
DTSTAMP:20260501T112711
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
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DTSTART;VALUE=DATE:20200318
DTEND;VALUE=DATE:20200601
DTSTAMP:20260501T112712
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
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BEGIN:VEVENT
DTSTART;VALUE=DATE:20190105
DTEND;VALUE=DATE:20190106
DTSTAMP:20260501T112712
CREATED:20160819T223708Z
LAST-MODIFIED:20160819T223708Z
UID:556-1546646400-1546732799@www.totalstrengthfitness.com
SUMMARY:RIVER RUNNERS RUN CLUB
DESCRIPTION:Looking to add some fun to your running routine? Join the River Runners Run Club! Each week we will meet in a new location somewhere in the general area of Rockford\, MN. This group welcomes all runners of all abilities. Whether you are an ultra runner\, a 5K racer\, or a non-racer\, this group is meant for people who simply love to run and to connect with other runners. \nFALL/WINTER HOURS IN EFFECT:  All Runs start at 8:00 a.m. on Saturdays.  \nRUN CLUB FOR SATURDAY\, JANUARY 5TH WILL BE RIVERSIDE PARK IN ROCKFORD! \nWe are at our winter home run location this week – Riverside Park in Rockford.  Bring ideas of other places to run during the winter. Coming up in the next week or two\, we will be doing a spin class in Medina and sometime after that\, we will do a trail run on either the mountain bike trail or the horse trail. Winter running can be a ton of fun\, and we are ready for the winter! Remember to dress in layers\, and dress for temps that are about 15-20 degrees warmer than it really is. You don\’t want to dress too warm – that can be pretty miserable! 🙂 \nWe meet at 8:00 on Saturday mornings\, but if there are any changes to this\, they will be posted here and on our River Runners Run Club Facebook page. The River Runners Run Club wishes to welcome anyone who enjoys running to join us each Saturday morning. The more people we have\, the more fun we have! One of our goals is to have enough people so that we can be certain that no one runs alone.  Every runner is welcome regardless of pace or experience. Our Saturday runs are pretty casual. Connecting with each other and getting caught up with the latest scoop is our main concern on these runs! Our club is a very welcoming\, friendly group and we\’d love to have you join us\, and even better yet – bring a friend!  Meet us there by 7:55 and we\’ll hit the road or paved trail 8:00. Any distance  Any pace. See you Saturday! \nUPCOMING RACES AND RUNNING EVENTS! \nHave a race you think would be fun? Let us know and we\’ll link to it here! \nFind us on Facebook at River Runners Run Club. Message me through my contact page with any questions. \n \n \n  \n  \n  \n  \n  \n  \n  \n  \n \n  \n  \n  \n  \n  \n  \n  \n \nLake Rebecca 08.18.2018 \n  \n  \n  \n  \n \nBaker Park 5.12.2018 \n  \n  \n \n  \n  \n  \n  \n  \n  \n  \n \n  \n  \n  \n  \n  \n  \n  \n  \n  \n  \n \n  \n  \n  \n  \n  \n  \n \n  \n  \n  \n  \n  \n  \n  \n \n  \n  \n  \n  \n  \n  \n  \n \n  \n  \n  \n  \n  \n  \n  \n \n \n  \n  \n  \n  \n  \n  \n  \n  \n \n \n  \n  \n  \n  \n  \n  \n  \n  \n  \n  \n \n  \n  \n  \n  \n  \n  \n  \n \n  \n  \n  \n  \n  \n  \n \n  \n  \n  \n  \n  \n  \n \n  \n  \n  \n  \n  \n  \n  \n \n  \n  \n  \n  \n  \n  \n  \n \n  \n  \n  \n  \n  \n  \n  \n  \n \n  \n  \n  \n  \n  \n  \n  \n \n  \n  \n  \n  \n  \n  \n  \n  \n  \n  \nPre- RFFA Run with some run clubbers! \n \n  \n  \n  \n  \n  \n  \n  \nCheck out the fun we had at the Rockford FFA 5K on our own home turf! 10/14/2017 \n         \n  \n  \n  \n  \n  \n  \n  \n  \n  \n  \n  \n  \n \n \n  \n  \n  \n  \n  \n  \n  \n  \nMany of the River Runners ran the TC 10 Mile on Sunday\, 10/1. It was a perfect day for a race! \n \n \n  \n  \n  \n  \n  \n  \n  \n  \n \n  \n  \n  \n  \n  \n  \n  \n  \n  \n \n  \n  \n  \n  \n  \n  \n \n  \n  \n  \n  \n  \n  \n  \n  \n \n  \n  \n  \n  \n  \n  \n  \n  \n \n  \n \n \n  \n  \n  \n  \n  \n  \n  \n  \n  \n  \n \n  \n  \n  \n  \n  \n  \n  \n  \n \n  \n  \n  \n  \n  \n  \n  \n  \n \n  \n  \n  \n  \n  \n  \n  \n \n \n  \n  \n  \n  \n  \n  \n  \n  \n  \n  \n \n  \n  \n  \n  \n  \n  \n  \n  \n \n  \n  \n  \n  \n  \n  \n  \n  \n \n  \n  \n  \n  \n  \n  \n  \n  \n \n  \n  \n  \n  \n  \n  \n  \n  \n  \n \n  \n  \n  \n  \n  \n  \n  \n  \n \n \n \n  \n  \n  \n  \n  \n  \n  \n  \n  \n  \n  \n \n  \n  \n  \n  \n  \n  \n \n  \n  \n  \n  \n  \n  \n  \n \n  \n  \n  \n  \n  \n  \n  \n  \n  \n  \n   \n  \n  \n  \n  \n  \n  \n  \n  \n  \n \n  \n  \n  \n  \n  \n  \n  \n  \n  \n  \n  \n \n  \n  \n  \n  \n  \n  \n  \n  \n     \n  \n  \n  \n  \n  \n  \n \n  \n  \n  \n  \n  \n  \n  \n \n  \n  \n  \n  \n  \n  \n  \n  \n  \n  \n  \n  \n \n  \n  \n  \n  \n  \n  \n  \n  \n \n \n  \n  \n  \n  \n  \n  \n  \n \n  \n  \n  \n  \n  \n  \n  \n  \n  \n  \n \n  \n  \n  \n  \n  \n  \n  \n  \n \n  \n  \n  \n  \n  \n  \n  \n  \n \n  \n  \n  \n  \n  \n  \n  \n \n  \n  \n  \n  \n  \n  \n  \n \n  \n  \n  \n  \n  \n  \n  \n \n  \n  \n  \n  \n  \n  \n  \n \n  \n  \n  \n  \n  \n  \n  \n  \n \n  \n  \n  \n  \n  \n  \n  \n \n  \n  \n  \n  \n  \n  \n  \n  \n \n  \n  \n  \n  \n  \n  \n \n  \n  \n  \n  \n  \n  \n  \n  \n \n \n  \n  \n  \n  \n  \n  \n  \n  \n  \n  \n \n  \n  \n  \n  \n  \n  \n  \n  \n  \n \n  \n  \n  \n  \n  \n  \n  \n  \n \n  \n  \n  \n  \n  \n  \n  \n  \n \n  \n  \n  \n  \n  \n  \n  \n \n  \n  \n  \n  \n  \n  \n  \n  \n \n  \n  \n  \n  \n  \n  \n  \n  \n \n  \n  \n  \n  \n  \n  \n  \n  \n \n  \n  \n  \n  \n  \n  \n  \n \n \n  \n  \n  \n  \n  \n  \n  \n  \n  \n \n \n  \n  \n  \n  \n  \n  \n  \n  \n  \n \n  \n  \n  \n  \n  \n  \n \n  \n  \n  \n  \n  \n  \n  \n  \nFind us on Facebook at River Runners Run Club. Message me through my contact page with any questions. \n 
URL:https://www.totalstrengthfitness.com/event/river-runners-run-club/
LOCATION:Bridge House Coffee & Cafe\, 100 Bridge Avenue East\, Delano\, MN\, 55328\, United States
CATEGORIES:Speaking Events
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BEGIN:VEVENT
DTSTART;VALUE=DATE:20181215
DTEND;VALUE=DATE:20190317
DTSTAMP:20260501T112712
CREATED:20181112T194335Z
LAST-MODIFIED:20181112T194335Z
UID:1062-1544832000-1552780799@www.totalstrengthfitness.com
SUMMARY:TOTAL ATHLETE TRAINING
DESCRIPTION:TOTAL ATHLETE TRAINING                               \n  \n  \n \n  \n  \n \n \n  \n  \n  \n  \n  \n  \n  \n  \nTOTAL ATHLETE TRAINING is designed for the middle school and high school student athlete who wants to achieve her maximum potential! The purpose of this program is to prevent injury and increase strength\, speed\, quickness\, power\, and coordination. Total Athlete Training also teaches the student athlete how to strengthen her mind which leads to greater confidence\, performance\, and enjoyment of her sport. This program was designed by and is led by Colleen Prudhomme. Colleen is the owner of Total Strength Fitness\, a certified personal trainer\, track 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! Colleen\’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 in the female athlete. 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. \nThis current round of Total  Athlete Training is geared toward the softball athlete; however\, we are considering opening up this session to other athletes preparing for the spring season. Each week\, Total Athlete Training will include a relevant warm up\, linear and lateral speed drills\, jumps and throws\, strength\, conditioning\, as well as a focus on a mental strength theme. Each paid participant will receive a Total Athlete Training T-shirt.  \nDates:  Saturday\, December 15th –  Saturday\, March 16\, 2018. 12 sessions. 2 Saturdays will be blocked for other softball events. \nNO TOTAL ATHLETE TRAINING THIS SATURDAY\, DECEMBER 22ND.  Merry Christmas\, Everyone! \nTime:   10:30 a.m. – 11:45 a.m. (arrive in time to be ready to workout  right at 10:30 a.m.) \nLocation: Taikwando Facility at 7957 Highway 55 Rockford\, MN  55373 \nInterested in learning more? Contact Colleen with any questions or to let her know your interest in Total Athlete Training. \n 
URL:https://www.totalstrengthfitness.com/event/total-athlete-training/
LOCATION:MN
CATEGORIES:Speaking Events
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DTSTART;TZID=America/Chicago:20181124T090000
DTEND;TZID=America/Chicago:20181124T100000
DTSTAMP:20260501T112712
CREATED:20171011T133054Z
LAST-MODIFIED:20171011T133054Z
UID:825-1543050000-1543053600@www.totalstrengthfitness.com
SUMMARY:ROCKFORD FFA 5K RUN/WALK - Postponed until November
DESCRIPTION:Love to run\, walk\, or just enjoy the beauty of fall? If so\, you will want to join us for the Rockford FFA 5K Run/Walk! This run has been postponed until November. A specific date will be set in the next couple weeks. The run/walk will begin at 9:00 on a Saturday in November.  The purpose of this event is to help our local FFA kids head to the national FFA event\, for which they qualified at state! Congratulations\, Rockford FFA kids! The Rockford FFA  members serve the community\, improve public speaking\, compete in career development events and make great memories while living out the FFA motto: Learning to Do\, Doing to Learn\, Earning to Live\, Living to Serve. \nThe Rockford FFA 5K Run/Walk is a perfect reason to get outside this Saturday morning! T-shirt for each participant while supplies last. \nIf you are ready to register now\, click here.
URL:https://www.totalstrengthfitness.com/event/rockford-ffa-5k-runwalk/
LOCATION:MN
CATEGORIES:Speaking Events
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BEGIN:VEVENT
DTSTART;VALUE=DATE:20181001
DTEND;VALUE=DATE:20200101
DTSTAMP:20260501T112712
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
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BEGIN:VEVENT
DTSTART;TZID=America/Chicago:20180811T080000
DTEND;TZID=America/Chicago:20180811T100000
DTSTAMP:20260501T112712
CREATED:20160807T204534Z
LAST-MODIFIED:20160807T204534Z
UID:501-1533974400-1533981600@www.totalstrengthfitness.com
SUMMARY:Rockford River Run 5K and 10K
DESCRIPTION:  \nPlans are underway for the 2018 River Run 5K and 10K races! Both courses are USATF certified and will be chip timed by Wayzata Results. Everyone is welcome to run the Rockford River Run 5k and 10k. Both courses are an out and back that follow the slightly rolling river road (County Road 20) along the Crow River in Rockford. The races start at 8:00 a.m. at the beautiful Riverside Park where the festivities of the Rockford River Days take place. The 5k and 10K runs will be followed by a kids’ 1K Fun Run. Come on out for a run\, or to cheer for those who are running. It’s a wonderful tradition and we’d love for you to be a part of it. We highly recommend that you register on-line here! See you on the River Road! \nThe 5K will have one water stop and the 10K will have two water stops (or\, as I like to say…water run bys). Each runner will receive a t-shirt (while supplies last) and there will be prizes for age category winners. \nThis year\, we are considering early packet pick up. Stay tuned as we work out all the details. When finalized we\’ll pass them along to you. \nWHAT RUNNER DOESN\’T LOVE TO SEE HIS OR HER RACE PHOTO? This year\, the Rockford River Run will have our own event photographer ready to snap your photo as you cross the finish line! Thank you to Brenda Howe Photography for donating your time and skills to the Rockford River Run! Race photos will be available on Facebook Monday after the race. Look for announcements here and on the Total Strength Fitness Facebook Page. Remember to smile when you cross that finish line! \nLOOKING FOR VOLUNTEERS! It takes a lot of work to put on a terrific run like the Rockford River Run! We need people to help with registration & check-in\, water stops\, post-race food\, course management\, etc. Please contact Colleen if you are able to help! We are so grateful to all who help make the Rockford River Run an on-going tradition. \nInterested in being a River Run sponsor? Proceeds from this race go to support the Rockford School track & field and cross country teams. Funds are used to provide needed uniforms\, warm ups\, and equipment for these teams. Sponsorship information is below\, or contact Colleen with any additional questions. \nBelow are the 2017 River Run Sponsors. THANK YOU\, SPONSORS!! \n \n  \n  \n  \n  \n  \n  \n  \n  \n \n  \n \n  \n  \n  \n  \n  \n\n \n  \n  \n  \n  \n  \n  \n \n  \n  \n  \n  \n \n  \n  \n \n  \n  \n  \n  \n  \n  \n  \n \nThank you\, SIVO Insights!\nCool Down Sponsor \n \n  \n  \n  \n  \n  \n  \n  \n  \n \nThank you\, Rockford Vet Clinic!\nWarm Up Sponsor \n  \n  \n \n  \n  \n  \n  \n \n  \n  \n  \n  \n  \n  \n  \nBelow is 2017 sponsor information. There may be some changes to this for 2018. Stay tuned for further details. \n\n\n\nTitle Sponsor\n$5\,000\nBusiness name on front of race t-shirt and included in event name (The XYZ Co. Rockford River Run). Your company logo on race day banner\, on cover photo of Facebook page and race web page (including page on Active.com)\, and large logo on each mile marker sign.\n\n\nMile Marker Sponsor\n$1\,000\nLarge logo on back of race t-shirt\, acknowledged on web site and all social media used to promote race\, and medium logo on each mile marker sign.\n\n\nWater Stop Sponsor\n$500\nMedium logo on middle back of race t-shirt\, acknowledged on web site and all social media used to promote race\, and large logo at each water stop sign.\n\n\nCool Down Sponsor\n$250\nSlightly smaller logo (from above sponsorship) on upper back of race t-shirt\, acknowledged on web site and all social media used to promote race.\n\n\nWarm Up Sponsor\n$100\nSmall logo on back of race t-shirt\, acknowledged on web site and all social media used to promote race.\n\n\n\nTotal Strength Fitness is a proud sponsor to the River Run and I am honored to be a co-race director. Come on out and support a healthy and fit lifestyle for our community!
URL:https://www.totalstrengthfitness.com/event/rockford-river-run-5k/
LOCATION:MN
CATEGORIES:Speaking Events
ATTACH;FMTTYPE=image/jpeg:https://www.totalstrengthfitness.com/wp-content/uploads/River-Run-Logo.5k.10K.jpg
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BEGIN:VEVENT
DTSTART;TZID=America/Chicago:20180728T070000
DTEND;TZID=America/Chicago:20180728T083000
DTSTAMP:20260501T112712
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
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BEGIN:VEVENT
DTSTART;TZID=America/Chicago:20180318T160000
DTEND;TZID=America/Chicago:20180318T173000
DTSTAMP:20260501T112712
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
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BEGIN:VEVENT
DTSTART;TZID=America/Chicago:20161203T163000
DTEND;TZID=America/Chicago:20161203T180000
DTSTAMP:20260501T112712
CREATED:20161117T222659Z
LAST-MODIFIED:20161117T222659Z
UID:664-1480782600-1480788000@www.totalstrengthfitness.com
SUMMARY:LIGHT UP THE TREES!
DESCRIPTION:Total Strength Fitness is sponsoring a tree for the Crow River Christmas Light Up the Trees on Saturday\, December 3rd. Return to Riverside Park (where we will have started the Jolly Jingle Jog earlier) at 4:30 p.m. for food and Christmas music by the Rockford High School. Christmas trees will be lined up along the park\’s path and will light up at 5:00 p.m. Feel the warmth from one of the multiple bon fires as well as from our wonderful community.  You are sure to recognize the Total Strength Fitness tree as it will be brightly lit with our colors of blue and green. Come join the fun! \nFor more information about the full day of Crow River Christmas activities\, check out their web site. \n  \n \n \nThe lights work! \n 
URL:https://www.totalstrengthfitness.com/event/light-up-the-trees/
LOCATION:Maple Lake High School\, 200 State Highway 55 East\, Maple Lake\, MN\, 55358\, United States
CATEGORIES:Speaking Events
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DTSTART;TZID=America/Chicago:20160806T080000
DTEND;TZID=America/Chicago:20160806T100000
DTSTAMP:20260501T112712
CREATED:20160517T144451Z
LAST-MODIFIED:20160517T144451Z
UID:1462-1470470400-1470477600@www.totalstrengthfitness.com
SUMMARY:Kickin\' the 5K - 9 Week Program
DESCRIPTION:9 week training program to your first (or fastest) 5k!\nTarget event: Rockford River Days 5K (Saturday\, August 13th )\nThere’s no denying that one of the best ways to achieve good health\, lose some unnecessary pounds and strengthen your heart and lungs is to participate in a fun and effective cardiorespiratory activity.  Walking\, jogging and running happen to be among our favorite ways to achieve fitness.  It’s even better when you can share your fitness fun with friends! \nCome join the fun with a great group of new and returning runners as we journey together to our first or best 5K at the Rockford River Days 5K!  We guarantee fun runs\, great company and helpful information.  When you join the Kickin’ the 5K training group\, your participation fee will include: \n\nA 9 week training plan that will get you to the start line of the Rockford River Days 5K – you will take from there to the finish line!\nGain information about foam rolling (and how it can help you stay injury free)\, nutrition\, strength\, balance and stability for runners.\nWeekly group training runs that will never be boring and will include fun games\, lots of laughing and no crying (unless it involves tears of joy)!  We will meet at the Rockford Community Center each Saturday at 8:00 a.m.\n$50 fee includes all of the above and your River Days 5K Registration!\n\nCome join the fun and find out the amazing things you can accomplish! \nStarts June 11th – Ends on Race Day on August 13th at Rockford River Days 5K. \nREGISTER ON-LINE AT http://www.community-education.rockfordschools.schoolfusion.us
URL:https://www.totalstrengthfitness.com/event/kickin-the-5k/
LOCATION:Rockford Community Center\, 7600 Rebecca Park Trail\, Rockford\, MN\, 55373\, United States
CATEGORIES:For the Body,Speaking Events
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BEGIN:VEVENT
DTSTART;TZID=UTC:20160521T100000
DTEND;TZID=UTC:20160521T140000
DTSTAMP:20260501T112712
CREATED:20160517T185923Z
LAST-MODIFIED:20160517T185923Z
UID:1460-1463824800-1463839200@www.totalstrengthfitness.com
SUMMARY:You’re Much too Young to Feel This Old!
DESCRIPTION:Do you feel that “falling apart” is a natural part of aging?\nDo you blame your age for feeling more tired?\nDo you resist new activities because you’re “too old” to start something new?\n\nIf you answered yes to any of these questions\, you will enjoy the fun and interactive presentation by certified health education specialist Kelley Suggs and certified personal trainer Colleen Prudhomme. These local professionals understand aging is a part of life\, but that it’s impact does not have to be limiting.  Come find out what is in your control and what you can do to promote good health for your joints\, muscles and brain.  Look at aging in a new way! \n\nWhere:  Rockford Community Center\nWhen:  Thousand Hearts Day\, May 21st\nTimes  10:00 – 10:45 & 1:15 – 2:00
URL:https://www.totalstrengthfitness.com/event/youre-much-too-young-to-feel-this-old/
LOCATION:Rockford Community Center\, 7600 Rebecca Park Trail\, Rockford\, MN\, 55373\, United States
CATEGORIES:Speaking Events
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