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UID:2284-1780909200-1786122000@www.totalstrengthfitness.com
SUMMARY:Total Athlete Training - Summer 2026
DESCRIPTION:Price: $420 (that’s less than $18/session!)\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. Each week\, athletes will have two 90 minute strength sessions (includes warm up\, strength and mobility) and one 90 minute speed and agility session (includes linear and lateral movements\, plyometric work\, and\, of course\, some fun and games). \n\n\n\nREGISTER HERE!\n\n\n\n\n\nWhy Total Athlete Training?\n\n\n\n \n\n\n\n\n\n                                                  \n\n\n\n            \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 3-4 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 each 4-5 athlete group\, and all TAT athletes will train together on day 3\, which is speed and agility day. For the summer 2026 TAT season\, Speed and Agilty day will take place at the Rockord High School soccer field (near the football/track stadium). \n\n\n\n                    \n\n\n\nOf course\, athletes want to see and experience results. By following the training plan of Total Athlete Training\, athletes should see improvements in the following measured activities: core strength (plank hold)\, lower body strength (squat)\, upper body strength (bench press)\, vertical jump\, broad jump\, and sprint speed (40 yard dash). The vertical jump and the 40 yard dash are measured/timed using laser technology for the most accurate feedback. In addition to this\, we will measure weightlifting velocity to help athletes improve athletic explosiveness! \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\, and even competed in 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 also competes as a weightlifter with USA Weightlifting. She won her first tri-state meet (Minnesota\, North Dakota and South Dakota) and qualfied for the USAW Masters National Weightlifting competition. 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 summer – 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\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\nThe week of July 4th will likely be an “off” week. I will provide workouts to the athletes that can be followed for this week.  \n\n\n\nTAT Groups \n\n\n\nOption A Mondays\, Wednesdays and Friday (9:00 a.m. – 10:30a.m.) \n\n\n\nOption B Mondays\, Wednesdays (2:00p.m. – 3:30p.m.); Fridays (9:00a.m. – 10:30a.m.) \n\n\n\nOption C Tuesdays\, Thursdays (9:00a.m. – 10:30a.m.); Fridays (9:00a.m. – 10:30a.m.)  \n\n\n\nOption D Tuesday\, Thursdays (2:00p.m. – 3:30p.m.); Friday (9:00a.m. – 10:30a.m.) \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. All Friday sessions are 9 – 10:30\, as all groups will come together to work on speed and agility. Contact me here with any questions or requests. \n\n\n\nREGISTER HERE!
URL:https://www.totalstrengthfitness.com/event/total-athlete-training-summer-2026/
LOCATION:MN
CATEGORIES:For the Body,For the Mind
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DTSTART;TZID=America/Chicago:20261205T090000
DTEND;TZID=America/Chicago:20261205T110000
DTSTAMP:20260901T151433Z
CREATED:20161108T223548Z
LAST-MODIFIED:20260901T151433Z
UID:656-1796461200-1796468400@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! (Registration opens soon)\n\n\n\nTotal Strength Fitness is hosting its ELEVENTH annual JOLLY JINGLE JOG 5K fun run on Saturday\, December 5th\, 2026. 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 5th 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 5th\, 2026!\n\n\n\nCheck-in begins at 8:30 a.m.\n\n\n\nPick up your 2026 Jolly Jingle Jog participant gift!\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 2026 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! Supplies limited. Register soon to be guaranteed a commemorative gift. \n\n\n\nHere was 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
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DTSTART;TZID=America/Chicago:20261207T151500
DTEND;TZID=America/Chicago:20270219T163000
DTSTAMP:20260903T190637Z
CREATED:20231014T131402Z
LAST-MODIFIED:20260903T190637Z
UID:2392-1796656500-1803054600@www.totalstrengthfitness.com
SUMMARY:Total Athlete Training - Winter 2026/2027
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 10 week program (over an 11 week period of time) that includes three 75 minute strength sessions (includes warm up\, strength and mobility) each week. \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! (Opens soon!)\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 in small groups of 4-6 athletes for two fo the three sessions each week. This allows each athlete to learn effective lifting technique and form\, leading to greater gains with less risk of injury. Day 3 of each week includes all groups together and focuses on active strength.  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 and active strength sessions will take place three times per week. \n\n\n\n\n\nREGISTER HERE (opening soon)\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 in Olympic 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\, Wednesdays & Fridays 3:15pm – 4:30pm (May be modified to 3:00 – 4:15 depending on school schedule)  \n\n\n\nOption B Tuesdays\, Thursdays & Fridays 3:15 – 4:30pm \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 a bit later in the afternoon/evening. Days 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! (opening soon)\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 4-6 athletes also interested in that time. Contact me here with any questions or requests. \n\n\n\nREGISTER HERE! (opening soon)
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
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