BEGIN:VCALENDAR VERSION:2.0 PRODID:-//Total Strength Fitness - ECPv6.15.20//NONSGML v1.0//EN CALSCALE:GREGORIAN METHOD:PUBLISH X-WR-CALNAME:Total Strength Fitness 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:20150308T080000 END:DAYLIGHT BEGIN:STANDARD TZOFFSETFROM:-0500 TZOFFSETTO:-0600 TZNAME:CST DTSTART:20151101T070000 END:STANDARD 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 BEGIN:DAYLIGHT TZOFFSETFROM:-0600 TZOFFSETTO:-0500 TZNAME:CDT DTSTART:20270314T080000 END:DAYLIGHT BEGIN:STANDARD TZOFFSETFROM:-0500 TZOFFSETTO:-0600 TZNAME:CST DTSTART:20271107T070000 END:STANDARD END:VTIMEZONE BEGIN:VEVENT DTSTART;TZID=America/Chicago:20251206T090000 DTEND;TZID=America/Chicago:20251206T110000 DTSTAMP:20260416T141653 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:20251201T151500 DTEND;TZID=America/Chicago:20260227T163000 DTSTAMP:20260416T141653 CREATED:20231014T131402Z LAST-MODIFIED:20251021T022209Z UID:2392-1764602100-1772209800@www.totalstrengthfitness.com SUMMARY:Total Athlete Training - Winter 2025/2026 DESCRIPTION:Price: $420\n\n\n\n \n\n\n\nTotal Athlete Training is for the athlete who wants to be ready for what’s next – whether that be the next season or the next level of sports performance. At TAT\, each athlete can expect an effective training program that includes weight lifting for sports performance\, core strength work\, mobility work\, as well as speed and agility work. TAT is a 12 week program that includes two 60-75 minute strength sessions (includes warm up\, strength and mobility) each week. One additional workout will be given to the athletes to do on their own. This workout will include speed and agility work( includes linear and lateral movements)\, plyometric movements\, and core strength. \n\n\n\nIMPORTANT NOTE: There will be no in-person sessions during the week of Christmas. For the week of New Years day\, sessions will be determined by athlete availabiilty. Discounts are not offered for missed sessions. \n\n\n\nREGISTER HERE! \n\n\n\nWhy Total Athlete Training?\n\n\n\n \n\n\n\nTAT gives each athlete the opportunity to receive excellent attention and instruction. Instead of a weight room filled with a large number of athletes and one coach\, TAT athletes train with no more than 4 other athletes in the weight room. This allows each athlete to learn effective lifting technique and form\, leading to greater gains with less risk of injury. Total Athlete Training offers the flexibility in programming to meet each athlete where he or she is at. In other words\, whether an athlete is an experienced lifter or has never seen the inside of a weight room\, TAT can help you get ready for what’s next! \n\n\n\nTotal Athlete Training is a great mix of serious training with some seriously fun training sessions. Coach Colleen promotes encouragement and a commitment to excellence in all her athletes. In addition to this\, she believes in the power of a positive mindset and knowing how to have fun\, even when the work is hard. Weightlifting sessions will take place twice a week with groups of 4 athletes. \n\n\n\n\n\nREGISTER HERE\n\n\n\nWho is Colleen?\n\n\n\n \n\n\n\nSpeaking of Colleen\, here’s some great information to help you feel confident that she is an excellent coach! Colleen is a Certified Sports Performance Coach (NASM)\, Certified Weightlifting Performance Coach (NSPA)\, Certified Personal Trainer (NASM)\, Certified Speed and Agility Coach (NSPA)\, and a Certified Running Coach (UESCA). She is an athlete herself. She has run countless road and trail races including over a dozen marathons\, has finished a full Ironman\, multiple triathlons\, ultra distance trail races\, has competed inOlympic weightlifting competition and even bodybuilding (but that was so long ago\, we weren’t sure if we should mention that one\, but we did anyway). She loves to bike\, kayak\, hike\, golf\, and\, really\, play just about any sport that comes along. Colleen is the strength coach for her local high school’s track & field and cross country teams. She began Total Athlete Training in 2016 and it has evolved to what athletes can experience this winter – a great combination of strength\, conditioning\, mobility\, speed\, and a whole lot of fun! \n\n\n\nWhat do others have to say?\n\n\n\nDon’t just take our word for it! Take a look at what other athletes have experienced working with Colleen and Total Athlete Training: \n\n\n\nTAT- Totally awesome training!! Grady gained strength\, knowledge to lift without risk of injury(key) and achieved new goals that he otherwise wouldn’t have had the opportunity to!   He came home always proud of the work that was done and always said “I may feel that tomorrow”! That always made him feel so accomplished.  Not only did he love going to TAT\, but he would’ve gone 4 nights a week if he’d had the option. Grady was so happy with the attention and enthusiasm he was met with each week- you just have a way with making each client feel special and appreciated!  Thank you so much for always going next level with your dedication!! – TAT Parent Cortney D. \n\n\n\n\n\nColleen’s classes nourish the body in every way; body\, mind and soul. My daughter attended winter classes with Colleen and loved every minute. She felt encouraged\, motivated\, and strong inside and out. Not only did my daughter get physical training to become a stronger athlete she received weekly messages on positive mental focus to help her overcome all obstacles. She will be back for more “Mind\, Body\, and Soul” training to help her remain a healthy athlete in all ways. –  TAT Parent Tiffany \n\n\n\nTAT Groups \n\n\n\nOption A Mondays and Wednesdays 3:15pm – 4:30pm (May be modified to 3:00 – 4:15 depending on school schedule) – This has become a group for middle school female athletes. The group is full\, however\, we are able to add one more athlete if needed. \n\n\n\nOption B Tuesdays and Thursdays 3:15 – 4:30pm – This group is high school athletes – boys and girls. We have room for 2-3 more athletes in this group. \n\n\n\nOption C Another option may open if needed. If the other two groups become filled\, we can open up a session that is from 4:30 – 5:45. Day of the week can be determined by the group. \n\n\n\nI will notify you to confirm the group option your athlete will attend based on your preferences and availability of the option once your athlete is registered. \n\n\n\nREGISTER HERE! \n\n\n\nDo you already know of athletes who want to be in the same group? Looking for another time? Let me know! The key will be my availability and that we can get 3-5 athletes also interested in that time. Contact me here with any questions or requests. \n\n\n\nREGISTER HERE! URL:https://www.totalstrengthfitness.com/event/total-athlete-training-winter-2025-2026/ LOCATION:MN ATTACH;FMTTYPE=image/jpeg:https://www.totalstrengthfitness.com/wp-content/uploads/total-athlete-training-featured-1.jpg END:VEVENT BEGIN:VEVENT DTSTART;TZID=America/Chicago:20250609T100000 DTEND;TZID=America/Chicago:20250809T111500 DTSTAMP:20260416T141653 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:20240611T110000 DTEND;TZID=America/Chicago:20240803T123000 DTSTAMP:20260416T141653 CREATED:20240305T164953Z LAST-MODIFIED:20240407T212658Z UID:2432-1718103600-1722688200@www.totalstrengthfitness.com SUMMARY:Fun to 5K! DESCRIPTION:No matter what sport your young athlete loves to play\, it likely involves running; and running coaches Jeff Dickman (Head Coach Rockford Cross Country and Distance Track Coach) and Colleen Prudhomme (Certified Running Coach\, Certified Speed and Agility Coach\, Certified Personal Trainer) are super excited to share the fun of running with your 4th – 7th grader! Fun to 5K is the perfect way to help your young athlete gain endurance while having fun along the way. Coaches Jeff and Colleen have created workouts that will help your young athlete learn how to train for a long effort such as a 5K. This training also will help your athlete stay stronger for longer in any game they play\, whether it be gaining incredible stamina in ice hockey\, flying fast on the field in soccer\, battling harder for the ball in basketball\, or\, of course\, cruising speedy-like on the cross country course. Of course\, we also will sneak in some cool knowledge like what good running form looks like\, what kind of muscles are needed to run\, how muscles act like energy-producing factories every time we breath\, what kind of snacks help lead to speedy success\, and\, of course\, we can’t forget about the importance of relaxing for recovery! \n\n\n\nREGISTER HERE (Click on Enroll Now Button on This Page) \n\n\n\nWhat you need to know\n\n\n\n\nCost is $112 (Includes Community Ed registration fee). \n\n\n\nRegistration for the Hanover Harvest Festival 5K on Saturday\, August 3rd\, 2024 is paid seperately. Will share link to registration when it is available. \n\n\n\nRace tank provided for race day!\n\n\n\nRegistration will be through the Rockford Community Center\, as this is part of the summer community ed programs for kids! \n\n\n\nTuesdays from 11:00 – 12:30 at the Rockford High School track stadium.\n\n\n\nRunners will be given a training plan for each week to help prepare them for the big event! \n\n\n\nWe are training for 8 weeks for the Hanover Harvest Festival 5K on Saturday\, August 3rd\, 2024\n\n\n\nThis program is for kids who will be entering 4th grade through 7th grade in the coming school year.\n\n\n\nYour runner should come wearing shoes he or she can run in and clothes that are comfy and light. Layers are recommended (come wearing warm ups over shorts and t-shirt).\n\n\n\nHave your runner bring a water bottle filled with cold water. We’ll be working up a thirst\, for sure with speed workouts\, core strength\, and endurance training! Don’t worry\, we’ll make sure there’s plenty of fun involved!\n\n\n\nBring a towel. We’ll be taking some chill time\, and sometimes football field can get itchy\, so a nice\, big towel will work great for stretching and relaxation time.\n\n\n\nSnacks will be included\, so be sure to let us know in the registration form if your child has any allergies or sensitivities to any foods.\n\n\n\n\nREGISTER HERE! (Click Enroll Now Button on This Page) \n\n\n\nAnything Else?\n\n\n\nIf you have any other questions\, feel free to contact Colleen here or call her at 763-438-8048. We look forward to talking with you and sharing the joy of running with your young athlete. URL:https://www.totalstrengthfitness.com/event/fun-to-5k/ LOCATION:Rockford Community Center\, 7600 Rebecca Park Trail\, Rockford\, MN\, 55373\, United States ATTACH;FMTTYPE=image/jpeg:https://www.totalstrengthfitness.com/wp-content/uploads/Fun-to-5K-Cover.jpg END:VEVENT BEGIN:VEVENT DTSTART;TZID=America/Chicago:20240611T090000 DTEND;TZID=America/Chicago:20240725T103000 DTSTAMP:20260416T141653 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:20231218T000000 DTEND;TZID=America/Chicago:20240310T235900 DTSTAMP:20260416T141653 CREATED:20221130T171122Z LAST-MODIFIED:20231006T145757Z UID:2208-1702857600-1710115140@www.totalstrengthfitness.com SUMMARY:BACK ON TRACK DESCRIPTION:Strength and Speed Training. Online coaching. Indoor track meets. \n\n\n\n \n\n\n\nMake this winter unlike any other winter you’ve experienced. This winter is a GREAT time to work on your strength and speed! \n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\nNew Strength. New Speed. Best of all – New Friends! \n\n\n\nHere’s how we will do it: \n\n\n\nBack on Track Details REGISTER TODAY! \n\n\n\n\nYou will receive weekly run and speed workouts through TrainingPeaks. This is a free on-line and mobile app that shows you\, each day\, what your run/speed workout is that day. Your workout can be downloaded to your smart running watch (such as a Garmin watch). You can expect to have 3 speed workouts per week that will take less than 60 minutes (including warm up and cool down). For those who plan to run a long distance spring or early summer race\, a 4th run with more distance will be added to your schedule in February. \n\n\n\nYou will receive weekly strength/resistance training workouts through Team Buildr. This is a free on-line and mobile app that shows you\, each day\, what your strength workout (including demo videos and descriptions) is that day. You can expect 3 strength workouts each week that include lower body strength\, upper body strength\, and an athletic-focused strength workout. \n\n\n\nYou will receive regular video instruction and descriptions of upcoming workouts. \n\n\n\nFirst time participants will receive a super cool racing tank. \n\n\n\nIf you live in the area (Minnesota and western Wisconsin) You will be strongly encouraged/expected to participate in the winter indoor track meet series put on by USATF. You can still participate in this program if you are unable to or simply do want to do the indoor meets; however\, a requirement of the program is that you do a timed event in the first week or two of the program and the final week of the program. Distances include 60M\, 200M\, 400M\, 800M\, 1 Mile\, 3000M. It is important to attend at least the first and last meets so you can see your improvement in speed and strength. You do not need to be a USATF member for any of the meets\, except for the final meet (anticipated to be March 10th). If you are unable to attend the indoor meets\, we will plan an alternative option for you so you can measure your speed at the beginning and the end of the Back on Track program. MEET DETAILS BELOW. \n\n\n\n\nREGISTER HERE! \n\n\n\nUSATF MEET DETAILS\n\n\n\nThere is no meet day registration. Register on-line up to the day before the meet. $20 for non-USATF members. $15 for USATF members. \n\n\n\nMinnesota USATF has yet to release the winter season schedule; however\, meet#1 has been set for Sunday\, December 10th. Typically\, meets start around Noon (meets are on Sundays). This is a great opportunity to check out the indoor meet experience\, and to get your initial race times determined. The first meet that is part of our Back on Track program will most likely be Sunday\, January 8th. I’ll confirm as we get closer. \n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\nA note to you from your coach\n\n\n\nI get that some of you that do not like the idea of racing at a track meet. It sounds uncomfortable – right? I so understand that\, and because of that\, I encourage you to go anyway. Why? Doing uncomfortable things opens doors to new experiences\, new friends\, and new confidence. You will discover that you will not die\, no one will be laughing at you\, and you will be so proud of yourself for doing something that’s a little scary. The other thing I know is that many of you are long distance runners – as am I. Let’s shake it up this winter and push ourselves to see what running feels like in the fast lane. As many of you know\, I have run many marathons and think of a 5K as a short race. What I also have found is that I have lost some speed that I think I can get back. For that reason\, I am going to try the 60M dash (holy cow that’s SUPER SHORT\, the 200M and one or two other events\, like the 400 or 800. Just think – within seconds\, you’re done with your race! Ha! That is a huge change for those of us who are used to racing for 2 to 4 hours! Who knows? You many find out you are a sprinter! \n\n\n\nWhat you will need\n\n\n\n\nAccess to weights including squat rack and bar\, dumbbells\, and a bench. Another big part of this program is going to be learning the squat\, then taking your leg strength to a whole new level! \n\n\n\nA smart watch for running. I recommend Garmin\, but other watches that will work are Suunto\, Polar\, and Apple. \n\n\n\nMake certain your watch is connected to its corresponding app (ie. Garmin has Garmin Connect). That is the app that will connect your run workout from TrainingPeaks to your watch. \n\n\n\nIf you are unable to attend the indoor meets\, you will need access to an indoor or outdoor track (or similar venue) to run the distance of your choice (anywhere from 60 meters to 3000 meters). You will need to time your event(s) so you can compare your time from January to March. \n\n\n\nA willingness to try new things; a positive\, go-get-’em attitude; and a desire to connect with others who are working to gain strength and speed! (We’ll have a private Facebook page for this group). \n\n\n\nThere will be an additional charge for a Back on Track team tank for those who do not have one already or who would like to order another one. URL:https://www.totalstrengthfitness.com/event/back-on-track/ LOCATION:MN ATTACH;FMTTYPE=image/jpeg:https://www.totalstrengthfitness.com/wp-content/uploads/Back-on-Track-Gang-1.jpg END:VEVENT BEGIN:VEVENT DTSTART;TZID=America/Chicago:20230613T130000 DTEND;TZID=America/Chicago:20230629T141500 DTSTAMP:20260416T141653 CREATED:20230227T173500Z LAST-MODIFIED:20230315T140353Z UID:2130-1686661200-1688048100@www.totalstrengthfitness.com SUMMARY:Fun on the Run! DESCRIPTION:No matter what sport your child loves to play\, it likely involves running; and running coaches Jeff Dickman (Head Coach Rockford Cross Country and Distance Track Coach) and Colleen Prudhomme (Certified Running Coach\, Certified Speed and Agility Coach\, Certified Personal Trainer) are super excited to share the fun of running with your 3rd – 6th grader! Fun on the Run is a high energy program that introduces kids to what’s so great about running. Much of our time will be spent playing games that involve running – super fun games like obstacle courses\, scavenger hunts\, radical relay races\, and more! Of course\, we also will sneak in some cool knowledge like what good running form looks like\, what kind of muscles are needed to run\, how muscles act like energy-producing factories every time we breath\, what kind of snacks help lead to speedy success\, and\, of course\, we can’t forget about the importance of relaxing for recovery! \n\n\n\nREGISTER HERE! \n\n\n\nWhat you need to know\n\n\n\n\nCost is $100\n\n\n\nTuesdays and Thursdays in June\, 2023 beginning Tuesday\, June 13th.\n\n\n\nWe start right at 1:00pm and end at 2:15pm.\n\n\n\nWe will meet at the main parking lot (beach and playground) at Lake Rebecca. If it is raining\, we will meet in the picnic shelter.\n\n\n\nIf we need to cancel due to dangerous weather conditions\, we will notify you by no later than 9:30a.m. that morning.\n\n\n\nThis program is for kids who will be entering 3rd grade through 6th grade in the coming school year.\n\n\n\nYour child should come wearing shoes he or she can run in and clothes that are comfy and durable – nothing fancy\, because there may be some dirt\, grass\, or water involved on any given day.\n\n\n\nHave your child bring a water bottle filled with cold water. We’ll be working up a thirst\, for sure!\n\n\n\nBring a towel. We’ll be taking some chill time\, and sometimes grass can get itchy\, so a nice\, big towel will work great for relaxation time.\n\n\n\nSnacks will be included\, so be sure to let us know in the registration form if your child has any allergies or sensitivities to any foods.\n\n\n\n\nREGISTER HERE! \n\n\n\nAnything Else?\n\n\n\nIf you have any other questions\, feel free to contact Colleen here or call her at 763-438-8048. We look forward to talking with you and sharing the joy of running with your young athlete. URL:https://www.totalstrengthfitness.com/event/fun-on-the-run/ LOCATION:Lake Rebecca – Main Parking Lot\, 9831 Rebecca Park Trail\, Rockford\, MN\, 55373\, United States ATTACH;FMTTYPE=image/jpeg:https://www.totalstrengthfitness.com/wp-content/uploads/Cover-Shote-Fun-on-the-Run.jpg END:VEVENT BEGIN:VEVENT DTSTART;TZID=America/Chicago:20230106T050000 DTEND;TZID=America/Chicago:20230106T060000 DTSTAMP:20260416T141653 CREATED:20220803T204500Z LAST-MODIFIED:20221223T235039Z UID:2109-1672981200-1672984800@www.totalstrengthfitness.com SUMMARY:FREE STRONG NATION CLASS DESCRIPTION:REGISTER TODAY! Choose the FREE CLASS option in the drop down menu at check out. Then choose cash as the payment option (although you won’t need any cash). \n\n\n\n\n\nWe welcome you to give the TSF STRONG Nation Fitness Class a try. This one hour workout is set to music and will challenge you with cardio\, strength\, and plyo bodyweight moves. STRONG Nation is by Zumba; however\, unlike traditional Zumba classes\, there is no dancing. Each move follows the tempo of the music and will motivate you to keep pushing! \n\n\n\n\n\n\n\nThis free class will include an energizing one hour workout. After class\, you will be treated to coffee and a light breakfast to help you refuel those energy stores! Be sure to bring a mat\, a bottle of water\, and a towel. It gets sweaty! \n\n\n\nREGISTER TODAY! Choose the FREE CLASS option in the drop down menu at check out. Then choose cash as the payment option (although you won’t need any cash). URL:https://www.totalstrengthfitness.com/event/free-strong-nation-class/ LOCATION:Our Father’s Lutheran Church\, 3903 Gilbert Ave SE (Entrance closest to Hwy. 55)\, Rockford\, Minnesota\, 55373\, United States ATTACH;FMTTYPE=image/jpeg:https://www.totalstrengthfitness.com/wp-content/uploads/FREE-STRONG-CLASS.jpg END:VEVENT BEGIN:VEVENT DTSTART;TZID=America/Chicago:20221226T050000 DTEND;TZID=America/Chicago:20231129T060000 DTSTAMP:20260416T141653 CREATED:20211118T030144Z LAST-MODIFIED:20231002T151717Z UID:1999-1672030800-1701237600@www.totalstrengthfitness.com SUMMARY:STRONG NATION GROUP FITNESS CLASS DESCRIPTION:CLICK HERE TO REGISTER TODAY\n\n\n\nMake 2023 your year of strength with STRONG Nation cardio and strength class presented by Total Strength Fitness! Because we had such an excellent start to the year with STRONG Nation\, Total Strength Fitness will continue offering on-going STRONG Nation classes throughout the year! Workouts are set to music and will challenge you with cardio\, strength\, and plyo bodyweight moves. Unlike traditional Zumba classes\, there is no dancing. However\, each move follows the tempo of the music and will motivate you to keep pushing! Classes are one hour and take place Mondays\, Wednesdays and Fridays from 5a.m. to 6a.m. You can choose your STRONG package (Drop In Single Session\, 10 pack or 25 pack). \n\n\n\nPLEASE NOTE: We are having another FREE FITNESS FRIDAY ON JANUARY 6TH! Check out the details here! \n\n\n\n\n\nREGISTRATION IS OPEN! \n\n\n\nWant to get a quick glimpse of what you’ll experience? Here you go! \n\n\n\n\n\nMeet at Our Father’s Lutheran Church 3903 Gilbert Ave. SE (on north side of Highway 55 near Lamberts Lumber)\n\n\n\n\n\nREGISTER NOW \n\n\n\n\n\n\n\n\nFollow the Total Strength Fitness Facebook page to stay informed on group fitness and other event updates. \n\n\n\n \n\n\n\n\nPRICE AND LOCATION URL:https://www.totalstrengthfitness.com/event/strong-nation-group-fitness-class/ LOCATION:Our Father’s Lutheran Church\, 3903 Gilbert Ave SE (Entrance closest to Hwy. 55)\, Rockford\, Minnesota\, 55373\, United States ATTACH;FMTTYPE=image/jpeg:https://www.totalstrengthfitness.com/wp-content/uploads/SBZ20226108_STRONG_Class_20_SocialPost9.jpg END:VEVENT BEGIN:VEVENT DTSTART;TZID=America/Chicago:20220714T090000 DTEND;TZID=America/Chicago:20220717T130000 DTSTAMP:20260416T141653 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:20220614T090000 DTEND;TZID=America/Chicago:20220818T100000 DTSTAMP:20260416T141653 CREATED:20220321T194046Z LAST-MODIFIED:20220410T193624Z UID:2123-1655197200-1660816800@www.totalstrengthfitness.com SUMMARY:STRONG Nation Teen Edition! DESCRIPTION:REGISTER HERE!\n\n\n\nWhat it is! \n\n\n\nTotal Strength Fitness’s STRONG Nation Fitness Class for teens (12 – 18 years old) is a super fun way to stay fit and strong over the summer months. These one hour fitness classes include cool music\, challenging bodyweight strength moves\, and some seriously heart-pounding cardio and plyo! These workouts are created by Zumba\, and each move is set to music. Unlike traditional Zumba\, though\, there is no dancing; just some great workout moves like squats\, burpees\, lunges\, punches\, kicks…you know\, the kind of moves that are seriously fun! \n\n\n\n \n\n\n\n More Deets Please \n\n\n\nClasses take place at Studio 55 Dance on Tuesdays and Thursdays from 9:00 – 10:00 a.m. from June 14th through August 18th. There are 20 sessions\, and you can sign up for as many or as few as you’d like. Choosing all 20 sessions is the best deal per session. Pricing is listed below. \n\n\n\n REGISTER HERE! \n\n\n\n WHAT TO BRING \n\n\n\n\n\nWear clothes that are comfy and can handle all the sweat! Exercise matFilled water bottle Towel – you could live without it\, but why??? Shoes for fitness \n\n\n\n\n\n Here’s the Pricing Scoop\n\n\n\n\n\n\n\n REGISTER HERE! URL:https://www.totalstrengthfitness.com/event/strong-nation-teen-edition/ LOCATION:Studio 55 Dance\, 7957 Highway 55\, Greenfield\, Minnesota\, 55373 CATEGORIES:For the Body,Group Fitness ATTACH;FMTTYPE=image/jpeg:https://www.totalstrengthfitness.com/wp-content/uploads/FB-SN-TSF-COVER-teen.jpg END:VEVENT BEGIN:VEVENT DTSTART;TZID=America/Chicago:20211229T050000 DTEND;TZID=America/Chicago:20211229T060000 DTSTAMP:20260416T141654 CREATED:20211215T145222Z LAST-MODIFIED:20211220T231723Z UID:2045-1640754000-1640757600@www.totalstrengthfitness.com SUMMARY:STRONG Nation Preview- FREE! DESCRIPTION:Be the FIRST to get a good look at TSF’s upcoming STRONG Nation Group Fitness Classes. We’re taking the class for a test-drive. It’s a bit like a dress rehearsal. We want to make sure all the audio works\, the space is just right\, and that you are having a lot of fun while generating a lot of sweat! This is the workout for you whether you want to get fit for the first time\, or if you want to improve your current level of fitness. Modifications are demonstrated\, so you can choose which move is the right one for you. No matter what\, the time is going to FLY BY! Get ready for your new addiction! \n\n\n\n\n\nHow do you sign up? \n\n\n\nRegister HERE and choose the FREE PREVIEW CLASS 12/29 option at the bottom of the page. The form requires a payment method\, so just choose “cash”\, but know that you will not be charged for this FREE preview class. \n\n\n\nWhat to bring\n\n\n\nBring a mat; water; towel (yep\, you’re gonna sweat!); clean\, supportive athletic shoes – get ready to move! \n\n\n\nWhat else?\n\n\n\nAfter you contact me\, I will email you a form for you to sign that says your body is can handle an hour long cardio/strength workout\, that you will use modifications when needed\, and that you will take responsibility for your own actions. Arrive BEFORE 5:00\, because the music starts pumping and the body starts moving at 5:00 a.m.! Doors will be open at 4:45. URL:https://www.totalstrengthfitness.com/event/strong-nation-preview-free/ LOCATION:Studio 55 Dance\, 7957 Highway 55\, Greenfield\, Minnesota\, 55373 ATTACH;FMTTYPE=image/jpeg:https://www.totalstrengthfitness.com/wp-content/uploads/colleen-prudhomme-400x400-1.jpg END:VEVENT BEGIN:VEVENT DTSTART;TZID=America/Chicago:20211211T080000 DTEND;TZID=America/Chicago:20220226T091500 DTSTAMP:20260416T141654 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;TZID=America/Chicago:20210614T113000 DTEND;TZID=America/Chicago:20210812T124500 DTSTAMP:20260416T141654 CREATED:20210310T191638Z LAST-MODIFIED:20220207T164605Z UID:1519-1623670200-1628772300@www.totalstrengthfitness.com SUMMARY:Forte Tri Club Competitive Team (ages 12-15) DESCRIPTION:COMPETITIVE TEAM\n\nJump In and Experience the Thrill of Triathlon! \n\nREGISTER HERE FOR COMPETITIVE TEAM!\n\n \n\nSponsored by\n\n\n\n \n\n \n\nForte Triathlon Club and XTERRA have joined forces to build stronger\, more confident\, active kids and communities.       \n\nOur mission is to inspire kids to discover their authentic self through the sport of triathlon.\n\nREGISTER HERE\n\nThis year\, Forte Triathlon Club is offer a more competitive option for young triathletes ages 12-15. Spend eight weeks training with award winning triathletes and certified professional coaches in an effort to prepare athletes for a true race experience (1/4 mile swim\, 12 mile bike and 3 mile run).\nWHAT WE ARE\nForte Tri Club Competitive Team is an 8-week triathlon training program for boys and girls ages 12-15 who already have swimming\, biking\, and running skills and are interested in learning how to become competitive in the sport of triathlon. Your coaches are accomplished athletes and leaders who want you to achieve your potential.\n\nREGISTER HERE\nWHO WE ARE – YOUR COACHES\nCoach Cheryl Zitur\n\n*USAT Certified Level 1 Triathlon Coach\n\n*NASM Certified Personal Trainer\n\n*IM University Certified Coach\n\n*12 years Triathlon Experience\n\n*3-time MN Master of the Year\n\n*2-time USA World Championships Team Member\n\n*2017 IM Wisconsin Finisher\n\nCoach Colleen Prudhomme\n\n*Owner Total Strength Fitness/Certified Personal Trainer BCS\n\n*UESCA Certified Running Coach\n\n*Certified Speed & Agility Coach\n\n*2019 Ironman Wisconsin Finisher\n\n\n\nCoach Simone Lundquist\n\n*Young Life Triathlon overall win 2018\n\n*Fall duathlon overall win 2018\n\n*Cross country conference champion 2018\n\n*Track all state 2018\n\n*Qualified for world triathlon championship in Switzerland \n\n*3rd overall Brainerd Triathlon 2018\n\n*2nd overall Young Life Triathlon 2017\n\n*3rd overall Blaine triathlon 2017\nWHEN AND WHERE\nJune 14th – August 12th\, 2021\n\nMondays 11:30a.m. – 12:45p.m.\n\nLake Rebecca Park Reserve/Main Parking Lot\n\n9831 Rebecca Park Trail\n\nRockford\, MN  55373\n\nThursdays –  11:30a.m. – 12:45p.m.\n\nMaple Grove\, MN – Exact location TBD\nDIVE DEEP FOR THE DETAILS \n\n What you need\n\n Each participant must be able to swim 400 yards\n Bike and helmet are required\n Bike must have a water bottle cage and filled water bottle\n Bike must be well fitted to athlete\n Appropriate attire for running and biking\n Swim suit\, towel\, and goggles for days that include swimming. You will be notified in advance.\n\n\n Cost: $350\n Registration is open! REGISTER HERE!\n Our first session will begin Monday\, June 14th at 10:00 a.m. and will include biking and running.\n We will meet at the main parking lot of Lake Rebecca Park Reserve on Mondays.\n There will be no club sessions on Monday\, July 5th and Thursday\, July 8th (Enjoy the holiday week!).\n Participants will receive some awesome stuff from our partner XTERRA!\n Your triathlete will be training to complete at least one triathlon at the end of the season! Details to follow.\n COVID – please know that as we get closer to our start date\, we will post here and will notify you of the current COVID-related requirements to which Forte  Tri Club will adhere.\n\nIf you have any questions\, feel free to contact Colleen here.\n\nIf you would like to learn more about the Forte Triathlon Club for Kids (ages 8-13) that is primarily for those who are interested in learning the sport of triathlon\, check out our other Rockford Forte Triathlon Club option here!\n\nIf you would like to participate in the Forte Triathlon Club for Kids (ages 8-13) at our MAPLE GROVE LOCATION\, click here!\n\n \n\n \n\n  URL:https://www.totalstrengthfitness.com/event/forte-tri-club-competitive-team-ages-12-15/ LOCATION:MN CATEGORIES:Forte Training Club ATTACH;FMTTYPE=: END:VEVENT BEGIN:VEVENT DTSTART;VALUE=DATE:20200318 DTEND;VALUE=DATE:20200601 DTSTAMP:20260416T141654 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:20260416T141654 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;VALUE=DATE:20190610 DTEND;VALUE=DATE:20190823 DTSTAMP:20260416T141654 CREATED:20190215T210108Z LAST-MODIFIED:20210901T165456Z UID:1130-1560124800-1566518399@www.totalstrengthfitness.com SUMMARY:TOTAL ATHLETE TRAINING - SUMMER 2019 DESCRIPTION:  \n  \nTOTAL ATHLETE TRAINING is designed for the middle school and high school student athlete who wants to achieve his or 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 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\, 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. 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. \nTrain Like You Mean It!   REGISTER NOW!\nThis summer 2019 round of Total  Athlete Training is geared toward preparing the student athlete for fall sports (Soccer\, Volleyball\, Football\, and Cross Country*); however\, we are winter and spring sport athletes are welcome and are sure to experience benefits. Each week there will be two training sessions. Between these two sessions\, Total Athlete Training will include a relevant warm up\, linear and lateral speed drills\, jumps and throws\, strength (primary focus is on core\, glutes and hips)\, conditioning\, as well as a focus on a mental strength theme. \n \n\n\n\nWhat we want to achieve   \n                 It\’s not just how high you jump\, but also how great you land!\nREGISTER NOW!\n\n\n \n\n\n\nImproved speed\, quickness and agility\nIncreased core strength – the foundation of every move\nImprove jump height (and landing\, of course!)\nImprove mental skills and confidence\nDevelop the habits of the successful athlete\n\nEach paid participant will receive a Total Athlete Training shirt.  \n  \n \n  \n  \n \n \n \n \n\n\n\n\n  \n\n  \n  \n  \nOther Important Things to Know\n\n10 weeks/20 sessions per group\nThere will be four training groups:\n\nMiddle School Girls\nMiddle School Boys\nHigh School Girls\nHigh School Boys\n\n\nEach group will be provided appropriate training focus\, modalities and intensities.\nWhile we strive for serious results\, we also want to be sure to factor in the fun. Periodically\, games and fun competitions are incorporated into a training session as a way to increase the enjoyment of training as well as providing a way to put into action the things that the athlete has learned.\nSuccess will be measured the following ways:\n\nFirst day and last day jump measurement\nFirst day and last day speed measurement\nFirst day and last day speed and agility course completion measurement\n\n\n\n  \nDates:  June 10th – August 22nd\, 2019 (no training sessions July 1st – July 5th) \nTimes: \n\nMiddle School Girls (Anticipated times are Mondays and Wednesdays 11:30 a.m. to 1:00 p.m.)\nMiddle School Boys (Anticipated times are Tuesdays and Thursdays 11:15 a.m. – 12:45 p.m.)\nHigh School Girls (Anticipated times are Mondays and Wednesdays 9:30 a.m. – 11:00 a.m.) ALMOST FULL!\nHigh School Boys (Anticipated times are Tuesdays and Thursdays 9:00 a.m. – 10:30 a.m.)\n\nLocation: The Shed Sports Complex \n2576 Ebersole Avenue SE Buffalo\, MN  55313 (on the south side of Hwy. 55 about 10 minutes from Rockford) \nCost: $500 \nFINAL WEEK OF REGISTRATION DISCOUNT! $400! ($100 DISCOUNT!) REGISTER NOW! \nREGISTRATION CLOSES JUNE 5TH (or when classes are full). REGISTER HERE! \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-summer-2019/ LOCATION:MN CATEGORIES:Total Athlete Training ATTACH;FMTTYPE=: END:VEVENT BEGIN:VEVENT DTSTART;TZID=America/Chicago:20190205T154000 DTEND;TZID=America/Chicago:20190226T154000 DTSTAMP:20260416T141654 CREATED:20190205T172552Z LAST-MODIFIED:20190205T172552Z UID:1121-1549381200-1551195600@www.totalstrengthfitness.com SUMMARY:Tabata Tuesdays! DESCRIPTION:TABATA TUESDAYS!\n \n \n  \n  \n  \n  \n  \nYou are long overdue for getting out of that comfort zone! Come join an intense session of Tabata Tuesday throughout the month of February at the Rockford Community Center from 3:40 p.m. to 4:30 p.m.  It\’s time to commit to getting stronger\, getting more fit\, and feeling good about yourself; and there\’s nothing like a good\, hard workout to take care of all of that! \nTabata Tuesdays will work every inch of your body and as a result\, your mind is going to rock! Find out what it feels like to push past what you thought were your limits. Modifications demonstrated when needed. Bring water\, your mat (mats provided if needed)\, and a towel!  Free to RCC members. $5 for nonmembers. \nRockford Community Center 7600 County Road 50  Rockford\, MN  55373 \nAny Questions? Contact Colleen here. \n  URL:https://www.totalstrengthfitness.com/event/tabata-tuesdays/ LOCATION:Rockford Community Center\, 7600 Rebecca Park Trail\, Rockford\, MN\, 55373\, United States ATTACH;FMTTYPE=: END:VEVENT BEGIN:VEVENT DTSTART;TZID=America/Chicago:20190110T113000 DTEND;TZID=America/Chicago:20190110T133000 DTSTAMP:20260416T141654 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:20190105 DTEND;VALUE=DATE:20190106 DTSTAMP:20260416T141654 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 ATTACH;FMTTYPE=: END:VEVENT BEGIN:VEVENT DTSTART;VALUE=DATE:20181215 DTEND;VALUE=DATE:20190317 DTSTAMP:20260416T141654 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 ATTACH;FMTTYPE=: END:VEVENT BEGIN:VEVENT DTSTART;TZID=America/Chicago:20181124T090000 DTEND;TZID=America/Chicago:20181124T100000 DTSTAMP:20260416T141654 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 ATTACH;FMTTYPE=: END:VEVENT BEGIN:VEVENT DTSTART;VALUE=DATE:20181001 DTEND;VALUE=DATE:20200101 DTSTAMP:20260416T141654 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:20180817T093000 DTEND;TZID=America/Chicago:20180817T103000 DTSTAMP:20260416T141654 CREATED:20180608T122243Z LAST-MODIFIED:20180608T122243Z UID:979-1534498200-1534501800@www.totalstrengthfitness.com SUMMARY:COMPLETE CORE! DESCRIPTION:ATTENTION\, HIGH SCHOOL & MIDDLE SCHOOL ATHLETES!\n \n  \n\n\nJune 26 – Aug. 17\, 2018\nTuesdays & Fridays 9:30 – 10:30\n$150 for 16 sessions!\n  \n\n\n  \n  \n  \n\n\nTake your athletic skills to the next level by building a solid foundation of complete core strength. Start with the core to improve overall strength\, prevent injuries\, perform at a higher level\, and increase your power!\nCOMPLETE CORE! was developed and is led by Colleen Prudhomme CPT\, Certified Running Coach\, High School and Middle School Track Coach.\nFor additional information\, contact Colleen at 763-438-8048 or colleen@totalstrengthfitness.com.\nComplete Core! will be held in a convenient Rockford location. Details to follow shortly.\nContact Colleen by Wednesday\, June 20th to register!\nCash\, Check\, Major Credit Card\, Pay Pal Accepted URL:https://www.totalstrengthfitness.com/event/complete-core/ LOCATION:Snap Fitness Rockford\, MN ATTACH;FMTTYPE=: END:VEVENT BEGIN:VEVENT DTSTART;TZID=America/Chicago:20180811T080000 DTEND;TZID=America/Chicago:20180811T100000 DTSTAMP:20260416T141654 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 END:VEVENT BEGIN:VEVENT DTSTART;TZID=America/Chicago:20180728T070000 DTEND;TZID=America/Chicago:20180728T083000 DTSTAMP:20260416T141654 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:20260416T141654 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:20260416T141654 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 BEGIN:VEVENT DTSTART;TZID=America/Chicago:20161203T163000 DTEND;TZID=America/Chicago:20161203T180000 DTSTAMP:20260416T141654 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 END:VEVENT BEGIN:VEVENT DTSTART;TZID=America/Chicago:20160806T080000 DTEND;TZID=America/Chicago:20160806T100000 DTSTAMP:20260416T141654 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 ATTACH;FMTTYPE=: END:VEVENT END:VCALENDAR