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DTSTAMP:20260416T172749
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LAST-MODIFIED:20210922T160451Z
UID:1228-1639209600-1645866900@www.totalstrengthfitness.com
SUMMARY:TOTAL ATHLETE TRAINING - Winter 2021/2022
DESCRIPTION:   \n \nREGISTER  NOW!\n \nTOTAL ATHLETE TRAINING Winter 2021/2022 is designed for the middle and high school athlete who wants to achieve his or her maximum potential! The purpose of this program is to prevent injury and improve athletic skills by focusing on core\, glute\, and hip strength. Total Athlete Training also teaches the student athlete how to strengthen the mind which leads to greater confidence\, performance\, and enjoyment of the sport. This program was designed by and is led by Colleen Prudhomme. Colleen is the owner of Total Strength Fitness\, a certified personal trainer\, speed and agility coach\, strength coach and running coach. Her favorite clients are athletes who are ready to achieve their potential! Colleen finds that success comes when an athlete is willing to work hard\, work right\, and has fun while doing it! \nColleen’s strength priorities for her athletes are developing strong core\, glutes\, and hips while also making certain that each move is done with proper form. One of her key desires is to eliminate the potential for knee injury. Colleen is known for her tough workouts\, but also for her fun spirit and her belief in the value of every athlete’s God given talent\, skills and worth. \nWeekly Workouts will include: \n\nCore\, Glute/Hip and Leg Strength Work\nBalance and coordination\nConditioning\nFlexibility/Mobility\n\nThe Details\nWhen: Saturday\, December 11th\, 2021 – Saturday\, February 26th\, 2022 (8:00a.m. – 9:15a.m.) \nWhere: Studio 55 7957 Highway 55 Greenfield\, MN 55373 \nThere will be no session on December 25th (Merry Christmas!)\, and no session on January 1st (Happy New Year!). There will be a total of 10 sessions that will take place Saturday mornings from 8:00 a.m. – 9:15 a.m. \n \nREGISTER NOW!
URL:https://www.totalstrengthfitness.com/event/total-athlete-training-winter-2020/
LOCATION:Studio 55 Dance\, 7957 Highway 55\, Greenfield\, Minnesota\, 55373
CATEGORIES:For the Body,For the Mind,Speaking Events,Total Athlete Training
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DTSTART;TZID=America/Chicago:20210614T113000
DTEND;TZID=America/Chicago:20210812T124500
DTSTAMP:20260416T172749
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/
CATEGORIES:Forte Training Club
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DTSTART;VALUE=DATE:20200318
DTEND;VALUE=DATE:20200601
DTSTAMP:20260416T172749
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/
CATEGORIES:For the Body,For the Mind,Speaking Events
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DTSTART;VALUE=DATE:20191202
DTEND;VALUE=DATE:20200217
DTSTAMP:20260416T172749
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/
CATEGORIES:For the Body,For the Mind
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BEGIN:VEVENT
DTSTART;VALUE=DATE:20190610
DTEND;VALUE=DATE:20190823
DTSTAMP:20260416T172749
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/
CATEGORIES:Total Athlete Training
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DTSTART;TZID=America/Chicago:20190205T154000
DTEND;TZID=America/Chicago:20190226T154000
DTSTAMP:20260416T172749
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
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DTSTART;TZID=America/Chicago:20190110T113000
DTEND;TZID=America/Chicago:20190110T133000
DTSTAMP:20260416T172749
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
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BEGIN:VEVENT
DTSTART;VALUE=DATE:20190105
DTEND;VALUE=DATE:20190106
DTSTAMP:20260416T172749
CREATED:20160819T223708Z
LAST-MODIFIED:20160819T223708Z
UID:556-1546646400-1546732799@www.totalstrengthfitness.com
SUMMARY:RIVER RUNNERS RUN CLUB
DESCRIPTION:Looking to add some fun to your running routine? Join the River Runners Run Club! Each week we will meet in a new location somewhere in the general area of Rockford\, MN. This group welcomes all runners of all abilities. Whether you are an ultra runner\, a 5K racer\, or a non-racer\, this group is meant for people who simply love to run and to connect with other runners. \nFALL/WINTER HOURS IN EFFECT:  All Runs start at 8:00 a.m. on Saturdays.  \nRUN CLUB FOR SATURDAY\, JANUARY 5TH WILL BE RIVERSIDE PARK IN ROCKFORD! \nWe are at our winter home run location this week – Riverside Park in Rockford.  Bring ideas of other places to run during the winter. Coming up in the next week or two\, we will be doing a spin class in Medina and sometime after that\, we will do a trail run on either the mountain bike trail or the horse trail. Winter running can be a ton of fun\, and we are ready for the winter! Remember to dress in layers\, and dress for temps that are about 15-20 degrees warmer than it really is. You don\’t want to dress too warm – that can be pretty miserable! 🙂 \nWe meet at 8:00 on Saturday mornings\, but if there are any changes to this\, they will be posted here and on our River Runners Run Club Facebook page. The River Runners Run Club wishes to welcome anyone who enjoys running to join us each Saturday morning. The more people we have\, the more fun we have! One of our goals is to have enough people so that we can be certain that no one runs alone.  Every runner is welcome regardless of pace or experience. Our Saturday runs are pretty casual. Connecting with each other and getting caught up with the latest scoop is our main concern on these runs! Our club is a very welcoming\, friendly group and we\’d love to have you join us\, and even better yet – bring a friend!  Meet us there by 7:55 and we\’ll hit the road or paved trail 8:00. Any distance  Any pace. See you Saturday! \nUPCOMING RACES AND RUNNING EVENTS! \nHave a race you think would be fun? Let us know and we\’ll link to it here! \nFind us on Facebook at River Runners Run Club. Message me through my contact page with any questions. \n \n \n  \n  \n  \n  \n  \n  \n  \n  \n \n  \n  \n  \n  \n  \n  \n  \n \nLake Rebecca 08.18.2018 \n  \n  \n  \n  \n \nBaker Park 5.12.2018 \n  \n  \n \n  \n  \n  \n  \n  \n  \n  \n \n  \n  \n  \n  \n  \n  \n  \n  \n  \n  \n \n  \n  \n  \n  \n  \n  \n \n  \n  \n  \n  \n  \n  \n  \n \n  \n  \n  \n  \n  \n  \n  \n \n  \n  \n  \n  \n  \n  \n  \n \n \n  \n  \n  \n  \n  \n  \n  \n  \n \n \n  \n  \n  \n  \n  \n  \n  \n  \n  \n  \n \n  \n  \n  \n  \n  \n  \n  \n \n  \n  \n  \n  \n  \n  \n \n  \n  \n  \n  \n  \n  \n \n  \n  \n  \n  \n  \n  \n  \n \n  \n  \n  \n  \n  \n  \n  \n \n  \n  \n  \n  \n  \n  \n  \n  \n \n  \n  \n  \n  \n  \n  \n  \n \n  \n  \n  \n  \n  \n  \n  \n  \n  \n  \nPre- RFFA Run with some run clubbers! \n \n  \n  \n  \n  \n  \n  \n  \nCheck out the fun we had at the Rockford FFA 5K on our own home turf! 10/14/2017 \n         \n  \n  \n  \n  \n  \n  \n  \n  \n  \n  \n  \n  \n \n \n  \n  \n  \n  \n  \n  \n  \n  \nMany of the River Runners ran the TC 10 Mile on Sunday\, 10/1. It was a perfect day for a race! \n \n \n  \n  \n  \n  \n  \n  \n  \n  \n \n  \n  \n  \n  \n  \n  \n  \n  \n  \n \n  \n  \n  \n  \n  \n  \n \n  \n  \n  \n  \n  \n  \n  \n  \n \n  \n  \n  \n  \n  \n  \n  \n  \n \n  \n \n \n  \n  \n  \n  \n  \n  \n  \n  \n  \n  \n \n  \n  \n  \n  \n  \n  \n  \n  \n \n  \n  \n  \n  \n  \n  \n  \n  \n \n  \n  \n  \n  \n  \n  \n  \n \n \n  \n  \n  \n  \n  \n  \n  \n  \n  \n  \n \n  \n  \n  \n  \n  \n  \n  \n  \n \n  \n  \n  \n  \n  \n  \n  \n  \n \n  \n  \n  \n  \n  \n  \n  \n  \n \n  \n  \n  \n  \n  \n  \n  \n  \n  \n \n  \n  \n  \n  \n  \n  \n  \n  \n \n \n \n  \n  \n  \n  \n  \n  \n  \n  \n  \n  \n  \n \n  \n  \n  \n  \n  \n  \n \n  \n  \n  \n  \n  \n  \n  \n \n  \n  \n  \n  \n  \n  \n  \n  \n  \n  \n   \n  \n  \n  \n  \n  \n  \n  \n  \n  \n \n  \n  \n  \n  \n  \n  \n  \n  \n  \n  \n  \n \n  \n  \n  \n  \n  \n  \n  \n  \n     \n  \n  \n  \n  \n  \n  \n \n  \n  \n  \n  \n  \n  \n  \n \n  \n  \n  \n  \n  \n  \n  \n  \n  \n  \n  \n  \n \n  \n  \n  \n  \n  \n  \n  \n  \n \n \n  \n  \n  \n  \n  \n  \n  \n \n  \n  \n  \n  \n  \n  \n  \n  \n  \n  \n \n  \n  \n  \n  \n  \n  \n  \n  \n \n  \n  \n  \n  \n  \n  \n  \n  \n \n  \n  \n  \n  \n  \n  \n  \n \n  \n  \n  \n  \n  \n  \n  \n \n  \n  \n  \n  \n  \n  \n  \n \n  \n  \n  \n  \n  \n  \n  \n \n  \n  \n  \n  \n  \n  \n  \n  \n \n  \n  \n  \n  \n  \n  \n  \n \n  \n  \n  \n  \n  \n  \n  \n  \n \n  \n  \n  \n  \n  \n  \n \n  \n  \n  \n  \n  \n  \n  \n  \n \n \n  \n  \n  \n  \n  \n  \n  \n  \n  \n  \n \n  \n  \n  \n  \n  \n  \n  \n  \n  \n \n  \n  \n  \n  \n  \n  \n  \n  \n \n  \n  \n  \n  \n  \n  \n  \n  \n \n  \n  \n  \n  \n  \n  \n  \n \n  \n  \n  \n  \n  \n  \n  \n  \n \n  \n  \n  \n  \n  \n  \n  \n  \n \n  \n  \n  \n  \n  \n  \n  \n  \n \n  \n  \n  \n  \n  \n  \n  \n \n \n  \n  \n  \n  \n  \n  \n  \n  \n  \n \n \n  \n  \n  \n  \n  \n  \n  \n  \n  \n \n  \n  \n  \n  \n  \n  \n \n  \n  \n  \n  \n  \n  \n  \n  \nFind us on Facebook at River Runners Run Club. Message me through my contact page with any questions. \n 
URL:https://www.totalstrengthfitness.com/event/river-runners-run-club/
LOCATION:Bridge House Coffee & Cafe\, 100 Bridge Avenue East\, Delano\, MN\, 55328\, United States
CATEGORIES:Speaking Events
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BEGIN:VEVENT
DTSTART;VALUE=DATE:20181215
DTEND;VALUE=DATE:20190317
DTSTAMP:20260416T172749
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/
CATEGORIES:Speaking Events
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DTSTART;TZID=America/Chicago:20181124T090000
DTEND;TZID=America/Chicago:20181124T100000
DTSTAMP:20260416T172749
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/
CATEGORIES:Speaking Events
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DTSTART;VALUE=DATE:20181001
DTEND;VALUE=DATE:20200101
DTSTAMP:20260416T172749
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/
CATEGORIES:For the Mind,Speaking Events
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DTSTART;TZID=America/Chicago:20180817T093000
DTEND;TZID=America/Chicago:20180817T103000
DTSTAMP:20260416T172749
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
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DTSTART;TZID=America/Chicago:20180811T080000
DTEND;TZID=America/Chicago:20180811T100000
DTSTAMP:20260416T172749
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/
CATEGORIES:Speaking Events
ATTACH;FMTTYPE=image/jpeg:https://www.totalstrengthfitness.com/wp-content/uploads/River-Run-Logo.5k.10K.jpg
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DTSTART;TZID=America/Chicago:20180728T070000
DTEND;TZID=America/Chicago:20180728T083000
DTSTAMP:20260416T172749
CREATED:20180307T142506Z
LAST-MODIFIED:20180307T142506Z
UID:940-1532761200-1532766600@www.totalstrengthfitness.com
SUMMARY:SPRING INTO A SUMMER 5K!
DESCRIPTION:Do you want to run a 5K?\nDon’t go it alone. Join our 5K spring training group led by Certified Personal Trainer Colleen Prudhomme! Register Here! \n \n  \n  \n  \n  \n  \n  \n  \n  \n  \n  \nColleen has many years of running and racing experience. She has run ten marathons (including qualifying for and running the Boston Marathon)\, ultra trail runs\, half marathons\, 10Ks and 5Ks. She is a part of the Rockford High School Track & Field coaching staff as well as a coach for the MN Blaze USATF track team. She is excited to help you experience a successful 5K by sharing with you: \n\n12 week 5k training plan\nWeekly group training runs (Saturday mornings at 7:00 a.m.)\nStrength training for injury-free running\nNutrition tips\nInformation on making good running shoe and clothing decisions\nOther available resources for a successful running experience\n\nGroup training begins Saturday\, May 19th. 12 weeks of training will culminate at the Rockford River Days 5K on Saturday\, August 11th.  Sign up through the Rockford Community Center. $60 per person (does not include race registration). Link to follow. We will train together for the Rockford River Run 5K on August 11\, 2018! \nRegister here!
URL:https://www.totalstrengthfitness.com/event/spring-into-a-summer-5k/
LOCATION:Riverside Park\, Rockford\, MN\, 55373\, United States
CATEGORIES:For the Body,For the Mind,Speaking Events
ATTACH;FMTTYPE=image/jpeg:https://www.totalstrengthfitness.com/wp-content/uploads/colleen-prudhomme-boston-finish-line.jpg
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BEGIN:VEVENT
DTSTART;TZID=America/Chicago:20180318T160000
DTEND;TZID=America/Chicago:20180318T173000
DTSTAMP:20260416T172749
CREATED:20171102T140703Z
LAST-MODIFIED:20171102T140703Z
UID:849-1521388800-1521394200@www.totalstrengthfitness.com
SUMMARY:Achieving Victory in the Battlefield of the Mind
DESCRIPTION:          Achieving Victory in the Battlefield of the Mind     \nBased on the book Battlefield of the Mind by Joyce Meyer\nBi-weekly Women\’s Bible Study\nSundays 4pm – 5:30pm/Begins January 7\, 2018\n \nThere\’s a battle going on\, and it is always with you – no matter where you go! You know the one – the battle that goes on in your mind every day. This Bible study is based on and inspired by the book by Joyce Meyer Battlefield of the Mind/Winning the Battle in Your Mind. We will take a look at what the Scriptures along with this book have to say about taking control of our mind.\nThis 7 session group study will take place Jan. 7th\, 21st & 28th\, February 11th & 25th\, March 4th\, and March 18th. I will bring a book for everyone on January 7th (so be sure to let me know you are coming). The book will be your only expense\, and it is $12. \nOne of the biggest battles or obstacles that I see my personal training clients are facing is the thoughts that come into their minds. I hear about a lot of negative self-talk and can see how damaging that is. Much of the time\, we don\’t even realize how unkind and disrespectful we are to ourselves. We also tend to not realize how harmful these negative thoughts (aka: lies) are to our own physical\, mental\, and spiritual well-being. The Bible has a lot to say about how we are to think – and believe me\, it\’s all great stuff! God\’s desire is for us to live our lives in the victory He already has won for us! \nI hope you are able to join this fun\, thought-provoking\, challenging\, and uplifting Bible study. It would be a blessing to have you! \n 
URL:https://www.totalstrengthfitness.com/event/achieving-victory-in-the-battlefield-of-the-mind/
LOCATION:Total Strength Fitness\, 4020 Woodhill Court\, Rockford\, MN\, 55373\, United States
CATEGORIES:For the Mind,For the Soul,Speaking Events
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DTSTART;TZID=America/Chicago:20170921T100000
DTEND;TZID=America/Chicago:20170921T110000
DTSTAMP:20260416T172749
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/
CATEGORIES:For the Mind
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DTSTART;TZID=America/Chicago:20161203T163000
DTEND;TZID=America/Chicago:20161203T180000
DTSTAMP:20260416T172749
CREATED:20161117T222659Z
LAST-MODIFIED:20161117T222659Z
UID:664-1480782600-1480788000@www.totalstrengthfitness.com
SUMMARY:LIGHT UP THE TREES!
DESCRIPTION:Total Strength Fitness is sponsoring a tree for the Crow River Christmas Light Up the Trees on Saturday\, December 3rd. Return to Riverside Park (where we will have started the Jolly Jingle Jog earlier) at 4:30 p.m. for food and Christmas music by the Rockford High School. Christmas trees will be lined up along the park\’s path and will light up at 5:00 p.m. Feel the warmth from one of the multiple bon fires as well as from our wonderful community.  You are sure to recognize the Total Strength Fitness tree as it will be brightly lit with our colors of blue and green. Come join the fun! \nFor more information about the full day of Crow River Christmas activities\, check out their web site. \n  \n \n \nThe lights work! \n 
URL:https://www.totalstrengthfitness.com/event/light-up-the-trees/
LOCATION:Maple Lake High School\, 200 State Highway 55 East\, Maple Lake\, MN\, 55358\, United States
CATEGORIES:Speaking Events
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DTSTART;TZID=America/Chicago:20160806T080000
DTEND;TZID=America/Chicago:20160806T100000
DTSTAMP:20260416T172749
CREATED:20160517T144451Z
LAST-MODIFIED:20160517T144451Z
UID:1462-1470470400-1470477600@www.totalstrengthfitness.com
SUMMARY:Kickin\' the 5K - 9 Week Program
DESCRIPTION:9 week training program to your first (or fastest) 5k!\nTarget event: Rockford River Days 5K (Saturday\, August 13th )\nThere’s no denying that one of the best ways to achieve good health\, lose some unnecessary pounds and strengthen your heart and lungs is to participate in a fun and effective cardiorespiratory activity.  Walking\, jogging and running happen to be among our favorite ways to achieve fitness.  It’s even better when you can share your fitness fun with friends! \nCome join the fun with a great group of new and returning runners as we journey together to our first or best 5K at the Rockford River Days 5K!  We guarantee fun runs\, great company and helpful information.  When you join the Kickin’ the 5K training group\, your participation fee will include: \n\nA 9 week training plan that will get you to the start line of the Rockford River Days 5K – you will take from there to the finish line!\nGain information about foam rolling (and how it can help you stay injury free)\, nutrition\, strength\, balance and stability for runners.\nWeekly group training runs that will never be boring and will include fun games\, lots of laughing and no crying (unless it involves tears of joy)!  We will meet at the Rockford Community Center each Saturday at 8:00 a.m.\n$50 fee includes all of the above and your River Days 5K Registration!\n\nCome join the fun and find out the amazing things you can accomplish! \nStarts June 11th – Ends on Race Day on August 13th at Rockford River Days 5K. \nREGISTER ON-LINE AT http://www.community-education.rockfordschools.schoolfusion.us
URL:https://www.totalstrengthfitness.com/event/kickin-the-5k/
LOCATION:Rockford Community Center\, 7600 Rebecca Park Trail\, Rockford\, MN\, 55373\, United States
CATEGORIES:For the Body,Speaking Events
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BEGIN:VEVENT
DTSTART;TZID=UTC:20160521T100000
DTEND;TZID=UTC:20160521T140000
DTSTAMP:20260416T172749
CREATED:20160517T185923Z
LAST-MODIFIED:20160517T185923Z
UID:1460-1463824800-1463839200@www.totalstrengthfitness.com
SUMMARY:You’re Much too Young to Feel This Old!
DESCRIPTION:Do you feel that “falling apart” is a natural part of aging?\nDo you blame your age for feeling more tired?\nDo you resist new activities because you’re “too old” to start something new?\n\nIf you answered yes to any of these questions\, you will enjoy the fun and interactive presentation by certified health education specialist Kelley Suggs and certified personal trainer Colleen Prudhomme. These local professionals understand aging is a part of life\, but that it’s impact does not have to be limiting.  Come find out what is in your control and what you can do to promote good health for your joints\, muscles and brain.  Look at aging in a new way! \n\nWhere:  Rockford Community Center\nWhen:  Thousand Hearts Day\, May 21st\nTimes  10:00 – 10:45 & 1:15 – 2:00
URL:https://www.totalstrengthfitness.com/event/youre-much-too-young-to-feel-this-old/
LOCATION:Rockford Community Center\, 7600 Rebecca Park Trail\, Rockford\, MN\, 55373\, United States
CATEGORIES:Speaking Events
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