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DTSTART;TZID=America/Chicago:20240611T110000
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UID:10000067-1718103600-1722688200@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
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DTSTART;TZID=America/Chicago:20220714T090000
DTEND;TZID=America/Chicago:20220717T130000
DTSTAMP:20220706T233717Z
CREATED:20210622T212950Z
LAST-MODIFIED:20220706T233717Z
UID:10000050-1657789200-1658062800@www.totalstrengthfitness.com
SUMMARY:Optimal Performance Running Academy
DESCRIPTION:Certified Running Coach Colleen Prudhomme and Track & Cross Country Coach Jeff Dickman have created a running camp for middle and high school cross country and track athletes. This run camp will include a lot of fun as well as some tough workouts\, but also some really great knowledge to help the cross country or track athlete become better prepared for the next season of competition. \n\n\n\nREGISTER HERE! (REGISTRATION IS OPEN!) \n\n\n\nRunners who participate in the Optimal Performance Running Academy will benefit from experiencing excellent presentations by professionals who know how to improve your running performance\, quality strength workouts meant for runners\, lots of fun (you gotta have fun!)\, as well as high quality run workouts. The objectives of OP Running Academy are that each runner will: \n\n\n\nUnderstand the correlation between nutrition and performance.Understand the correlations between strength training in performance and injury prevention.Be able to identify various recovery methods\, injury interventions\, and ow to recognize the difference between typical soreness and injury.Be able to identify training zones\, types of workouts\, and purpose of workouts.Be able to understand and implement various race strategies and tactics.Learn how to develop mental strength for training and racing.\n\n\n\nWhere: Rockford Community Center and Rockford High School Track \n\n\n\nWhen:  Thursday\, July 14th – Sunday July 17th\, 2022  9a.m. – 1p.m. \n\n\n\nWhat else: Snacks and Lunch will be served \n\n\n\nCost: $299 for the four days ($75/day). Registration will be taking place through Rockford Community Education. \n\n\n\nREGISTER HERE! (REGISTRATION IS OPEN) \n\n\n\nOP Running Academy Coaches\n\n\n\nCoach Colleen Prudhomme\n\n\n\n\n\n\n\nColleen Prudhomme CPT\, BCS\, UESCA Certified Running Coach\, Certified Speed & Agility Coach began Total Strength Fitness in 2016. Over the years\, she has found that her strengths lie in working with athletes who want to perform better at their sport. Colleen is a driven athlete (Boston Marathon qualifier\, Triathlete\, Ironman finisher\, Ultrarunner\, and SwimRunner)\, but even more than this\, it is her passion to help others discover what they really can accomplish in the sport they love. Colleen has worked with numerous runners who compete in distances from 100 meters to 100 miles. As a strength coach\, she understands the key role that strength training plays in preventing injury and improving a runner’s performance. For the past 5 years\, Colleen has provided the strength training program for Rockford High School’s boys and girls Track & Field teams.  Every athlete who has worked with Colleen has heard her say\, “You are stronger than you think you are\,” because it simply is true. So many athletes have yet to discover all that they are capable of doing. She knows that our limits are far further out than we realize. \n\n\n\nCoach Jeff Dickman\n\n\n\n\n\n\n\nJeff Dickman\, Boys and Girls Mid-Distance and Distance High School Track Coach (Rockford High School)\, Boys and Girls Assistance Cross Country Coach (Rockford High School) has a proven record of successful\, impactful coaching. His coaching philosophy is one of pursuing excellence by developing and inspiring athletes through physical\, mental\, and race strategy preparation and execution. Jeff’s effectiveness as a coach is reflected in the many accomplishments of the runners  he has coached. \n\n\n\nBoys and Girls Cross Country (2017-2021) \n\n\n\nJeff was named the 2019 Section 5A Girls Assistant Coach of the Year and has coached 2 All-State athletes\, had 4 athletes qualify 6 times for the state meet; 2 athletes win 3 Medalist/Individual Champions at the Wright County Conference West Division Championship\, and has had 6 runners earn 13 Wright County Conference – West Division All-Conference Awards. \n\n\n\nBoys and Girls Track and Field – Distance & Mid-Distance (2018-2021) \n\n\n\nJeff has coached 2 State athletes to top-12 individual finishes in the 800m\, a girls 4×800 relay to a 6th place finish (2021)\, 1 Section Champion (800m)\, 5 individual Wright County Conference – West Division champions\, 2 – 4×800 relay conference champions\, and 2 school records in the 800 and 4×800 relay in addition to being a part of the MSHSL Girls T&F Champions and MN State True Team Runners-up in 2021. \n\n\n\nAs an athlete\, Jeff was a 5-time Minnesota High School State Meet participant at Rockford High School (Class of 2001)\, qualifying as an individual 3-times and earning All-State Honors as a junior and senior He was a 3-time All-Conference and Conference Medalist his Senior year. \n\n\n\nREGISTER HERE! \n\n\n\nOP Running Academy Guest Presenters\n\n\n\nDr. Chad Koterba / Ultimate Health  Chiropractic\n\n\n\nSports Nutritionist Info Coming Soon\n\n\n\nREGISTER HERE! (REGISTRATION OPENS SOON) \n\n\n\nOnce you have registered\, please also complete the Agreement and Waiver form found here. Thank you so much!  \n\n\n\nOP Running Academy Schedule\n\n\n\nDay 1 – Thursday\, July 14 9:00 a.m. – 1:00 p.m. \n\n\n\n9:00 a.m.Meet and Greet\n  \nObjectives\, expectations \n9:30 – 10:30Warm up – make it fun and effective!\n  \nShort run (30 minutes) \nGait Analysis & Track Workout \n10:30 – 10:45Break/post-run snack10:45 – 11:15    11:15 – Noon   Effective Running Form  Chiropractic care for injury and injury prevention. Dr. Chad KoterbaUltimate Health Chiropractic   Noon – 1:00Lunch provided\n  \nDiscussion about what we learned today. \nOther resources available for athletes regarding nutrition & running gait \n\n\n\n\nDay 2 – Friday\, July 15th 9:00 a.m. – 1:00 p.m. \n\n\n\n9:00Warm up\n  \nRun Workout \n10:00 – 11:00Strength Training11:00 – 11:15Break/Snack11:15 – Noon    TBD    Noon – 1:00Lunch\n  \nFoam Rolling \nOther recovery methods \nDiscussion about what we learned today \n  \n\n\n\nDay 3 – Saturday\, July 16th 9:00 a.m. – 1:00 p.m. \n\n\n\n9:00Warm up\n  \nRun Workout – Fartleks\, surges\, speed work \n  \n10:00 – 11:00Strength Training11:00 – 11:15Break/snack11:15 – NoonWorkout types & purpose\n  \nRace Strategies & tactics \nInspirational examples of great race tactics and strategies \nNoon – 1:00pmLunch\n  \nOther training and inspirational resources \n\n\n\n\nDay 4 – Sunday\, July 17th  9:00 a.m. – 1:00 p.m. Meet at Lake Rebecca! \n\n\n\n9:00Warm up\n  \nRun Workout – Fun in the water at Lake  Rebecca! \n  \n10:30 – 11:00Bodyweight core\, glute\, hip strength/balance work\, etc.11:00 – 11:15Break/snack11:15 – NoonThe mentally strong runner – Real life stories\, mental strategies to perform your best no matter what\n  \nJoy on the run. \nNoon – 1:00Lunch\n  \nContinuation of the mentally strong runner \nDiscussion on mental strength \nMental strength resources \nRecap of the week \nCamp evaluations \n\n\n\n\nREGISTER HERE! \n\n\n\nIf you have questions\, please feel free to contact Coach Colleen\, and she’ll get back to you. \n\n\n\nThe first annual Optimal Performance Running Academy was a big success! We are so grateful to the athletes and parents who gave us a shot. We already are excited about what we plan to do next summer to help our area runners get ready for another season of running!
URL:https://www.totalstrengthfitness.com/event/optimal-performance-running-academy/
LOCATION:Rockford Community Center\, 7600 Rebecca Park Trail\, Rockford\, MN\, 55373\, United States
CATEGORIES:For the Body,For the Mind,OPRA,Speaking Events
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DTSTART;TZID=America/Chicago:20190205T154000
DTEND;TZID=America/Chicago:20190226T154000
DTSTAMP:20190205T172552Z
CREATED:20190205T172552Z
LAST-MODIFIED:20190205T172552Z
UID:10000043-1549381200-1551195600@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: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
LAST-MODIFIED:20160517T185923Z
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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