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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:20181215
DTEND;VALUE=DATE:20190317
DTSTAMP:20181112T194335Z
CREATED:20181112T194335Z
LAST-MODIFIED:20181112T194335Z
UID:10000041-1544832000-1552780799@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;VALUE=DATE:20181001
DTEND;VALUE=DATE:20200101
DTSTAMP:20160517T192914Z
CREATED:20160517T192914Z
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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:20160806T080000
DTEND;TZID=America/Chicago:20160806T100000
DTSTAMP:20160517T144451Z
CREATED:20160517T144451Z
LAST-MODIFIED:20160517T144451Z
UID:10000029-1470470400-1470477600@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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DTSTART;TZID=UTC:20160521T100000
DTEND;TZID=UTC:20160521T140000
DTSTAMP:20160517T185923Z
CREATED:20160517T185923Z
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UID:10000030-1463824800-1463839200@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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