SPRING INTO SUMMER CHALLENGE SERIES

Starting in April, over the 8 week period, Coach Rozy Performance is going to build your best summer yet.

• Stronger Body
• More Energy
• Less Pain

When summer arrives, you’re ready to enjoy every minute of it.

REMEMBER:  “Small steps, done consistently, lead to BIG RESULTS”.  Stay with us through the series and we’ll build your best summer you’ve ever had.  Coach Rozy reminds you, “If you want to live well, you’ve got to MOVE WELL.

Week 1 – WAKE THE BODY UP                  

THE CHALLENGE:                                                Goal is to GET THE BODY MOVING AGAIN.

Daily Challenge:

• 10-20 minutes of walking EACH DAY FOR 7 DAYS

• 5 minutes of moblity work EACH DAY FOR 7 DAYS

• 2 x 10; Two sets of 10 reps on bodyweight squats and push-ups; 3x THIS WEEK – ALTERNATE DAYS (ie – M-W-F or T-Th-Sat)

FOCUS:  Consistency Over Intensity

Week 2 – STRENGTH IS YOUR SUMMER INSURANCE POLICY (Challenge will load April 10)

THE CHALLENGE:      

Do 2 Strength Workouts this Week: 

Daily Challenge:

• 2 x 10 Squats for beginners; intermidiate 3 x 10; advanced 3 x 15 with weights

• 2 x 10 Push-Ups for beginners (go from knees); intermediate 2-3 x 10 in good plank position; advanced  3 x 15 reps 

• 2 x 10 Pull-ups or Rows (no weights – use a backpack or hold a jug of water!  1 gallon of water weighs 8 lbs.  intermediate 3 x 10; you can change your angle – add more weight, advanced do 3 x 15.

• 2 x 10 Lateral Lunges; intermediate do 3 x 10; advanced 3 x 15 each direction 

• 2 x for 20-30 Sec Planks; if 30 is easy; go to 45 sec.  Find your spot where you have to work the last few seconds. Build up to 2 minutes each round as the summer progresses.

FOCUS:  This should take you less than 20 minutes;  This will start building your summer strength. 

Week 3 – TAKE YOUR FITNESS OUTSIDE (Challenge will load April 17)

Week 4 – NO GYM – NO EXCUSE (Challenge will load April 24)

Week 5 – THE HYBRID TRAINING PLAN (Challenge will load May 1)

Week 6 – EAT TO MOVE (Challenge will load May 8)

Week 7 – RECOVER LIKE AN ATHLETE (Challenge will load May 15)

Week 8 – TRAIN FOR THE LIFE YOU WANT (Challenge will load May 22)

Get more information by listening to LIVING WELL WITH COACH ROZY RADIO Saturdays at 7:15 on 106.3 fm or Mondays at 9:00 am on Fox Sports Radio.

Also catch Ramblin’s with  Coach Rozy in the Yankton P&D on Saturdays and get insight and information on the SPRING INTO SUMMER SERIES and Challenge there!

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COACH ROZY 2026 SPRING REGISTRATION FORM OFF-SEASON

SPRING OFF-SEASON TRAINING 2026

Spring sports aren’t for everyone… but spring development is for serious athletes.

If you’re not competing this spring, this is your window.
This is where speed is built. Strength is developed. Confidence is earned.

Coach Rozy Performance is launching our Spring Off-Season Training Program designed specifically for 7th–12th grade boys and girls who want to come back stronger, faster, and more prepared for their next season.

📅 Program Dates

Monday, March 9, 2026 – Thursday, April 30, 2026

🕓 Training Schedule

Monday – Thursday
4:00 PM – 5:00 PM

Athletes may train:

• ✅ 2x per week

• ✅ 3x per week

• ✅ 4x per week

Flexible options to match your goals and schedule.

🔥 What We Focus On

This isn’t random workouts. This is structured athletic development.

✔ Total Body Strength
✔ Speed & Acceleration
✔ Agility & Change of Direction
✔ Core Stability
✔ Injury Prevention
✔ Confidence & Leadership

Athletes will train in a positive, competitive environment built around accountability, effort, and smart progressions.

🧠 Why Off-Season Training Matters

Championship seasons are built in the off-season.

While others are waiting for summer…
Your athlete could be:

• Adding strength

• Improving first-step quickness

• Building durability

• Developing work ethic

• Learning how to train the right way

Small improvements over 8 weeks create big differences next fall.

💪 Who This Is For

• Football players
• Basketball players
• Volleyball players
• Track athletes not currently competing
• Multi-sport athletes
• Any 7th–12th grader serious about improving performance

If they’re not in a spring sport, this is their season to level up.

🧭 The Coach Rozy Difference

At Coach Rozy Performance, we don’t just run workouts — we build athletes.

We emphasize:

• Proper technique

• Progressive strength development

• Movement quality

• Competitive mindset

• Character and accountability

We train athletes to perform better and stay healthy.

📩 Ready to Get Started?

Spots are limited to maintain quality coaching and attention.

For more information or to reserve your athlete’s spot:

Contact Coach Rozy
📧 rozyroozen@gmail.com / 817-219-2811

Let’s make Spring 2026 the season your athlete takes a jump.

Train smart. Train consistent. Train with purpose.
See you in the gym. 💥

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ARTCLE TAKEN FROM IYANKTON P&D:

• By Cora Van Olson cora.vanolson@yankton.net – May 22, 2023

The post COACH ROZY PERFORMANCE HELPS WORK WITH YANKTON SPECIAL OLYMPIC POWERLIFTING TEAM appeared first on Coach Rozy.

MY 5 MORNING RITUALS THAT HELP ME TACKLE THE DAY IN A POSITIVE DIRECTION

Mark “Coach Rozy” Roozen

Those that know me know that I’m an early morning person.  Most days I’m up by 3:30 am (some days earlier).  I find that when I get up early, I can get a jump on the day – and in most cases I can get more done from 3:30 am to 5:30 am (when we start a lot of our training for the day) than I can for the rest of the day.  It’s hard to find a one or two hour block of time that isn’t interrupted by emails, 

texts, calls, folks popping in, training, connecting with coaches, athletes, vendors and taking care of “stuff”, as I call it, that makes up a day.

I’m not saying what I do is right, but this is what works for me.  I’ve found that when I do these 5 morning habits, my rituals, it helps me to start the day right.  It might not lead to a perfect day – but it helps me get on track.  

• MAKE MY BED.  I got this one from listening to William McRaven, Naval admiral who has commanded at every level within the Special Operations community.  I saw his commencement speech he gave a the University of Texas in Austin on YouTube.  What I can say about this one is – find 20 minutes and take a listen.

https://youtu.be/pxBQLFLei70

• MEDIATE/READ/LISTEN TO SOMETHING THAT MAKES YOU THINK.  Each morning I get up and I do something, that for me, helps me focus on what is possible, positive and productive.  What I do, and this is for me, is listen to “Darren Daily”.  This is from Darren Hardy, who wrote the Compound Effect and other leadership books.  The Darren Daily is a 5-8 minute video and lesson on ideas and inspiration that help you to take action.  It’s a way to kickstart your mind and to focus on what’s possible.  I’m not saying you have to do this – but I know that when you take a few minutes to focus for the day; read, listen, or even take a few minutes to collect your thoughts, your day will be better!

• TAKE A SHOWER AND FINISH IT WITH 2-3 MINUTES OF AS COLD AS I CAN STAND.  No matter what, I HAVE TO HAVE A SHOWER IN THE MORNING.  Even if I shower the night before, or whatever I do – I start my day with a shower to get the body awake, get the nervous system going and prep for the day.  One of the things that I do when I shower is to finish up the hot shower with taking as cold of a shower as I can stand (some days are easier than others!) And do a 2-3 minute cold shower each morning.  This does a couple things for me; A) Gets me wide awake and has my body activated and ready for the day B) Starts my day off with doing something that isn’t always comfortable, easy or even days where I don’t want to do it – but do it anyway.  C) Helps from what it does for the whole system!  More on cold showers and ice baths down the road!

• PRINT OFF MY DAILY CALENDAR – REVIEW AND PREP FOR THE DAY.  I have a calendar that is linked to my phone and my computer.  When I put an event or put down something that I’ve scheduled, I have it at my finger tips.  Usually I look at my schedule the night before, but I look it over in the morning and MAKE A HARD COPY that I have to look at.  I have friends that give me grief and tell me that this is just overkill – since I have it on my phone and can pull up my day at a touch of a finger.  But I find when I print it off, review it – make notes on what I will need for certain items; maybe it’s a workout and I need to put together a special program for an athlete, or I have some key points I want to bring up at the meeting I have at 10:00; that’s my time to review, prepare and redo, if needed, to help make the day run without as many bumps along with way!

• GET TO WORK, ORGANIZE MY ENVIRONMENT, HAVE SOME WATER!  This sounds crazy, and I have folks ask me all the time, “Why don’t you sleep in another 30 minutes?  Do you need to be to work hours before your first gig – wouldn’t 15 or 20 minutes be more than enough time?”  They have a point, but for me, when things are set up; for me the facility is set up for the first group coming in to train, doors are unlocked, equipment is out, lights are on, folders are set out; I know things are in place to help those coming in to workout start their day off right!  When everything is in place and ready to do, I sit down and have my first drink of water for the day.  For me, I like flavored water – just because I’m not a coffee drinker, and I drink a lot of water during the day, having flavored water seems to help me start off right and drink more water during the day.  (For a confession here – I am a HUGE tea drinker – unsweetened – but I think I keep McDonalds in business with all the $1.00 tea I buy!   My goal in 2022 is to cut back on the tea/caffeine and drink more water.  They say to drink 1/2 your body weight in water each day – and that’s my goal this year!

There you have it.  It isn’t brain surgery.  Not sure the world will come to an end if I don’t do these 5 daily routines.  I just know for me, when I do all 5 (and sometimes things come up and I get to only 3 or 4), it helps to start the day on the right foot – and helps me to have a better day – and stay positive, on track and helps me start right to finish right.

Give it a try.  Would love to hear what you think.  Would also love to hear some of your morning routines.  Please share them – you might be helping someone else ELEVATE 2 GREAT this year!

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“Living Well with Coach Rozy” Radio

Why You Should Improve Your Ankle Mobility; 5 Benefits of Better Ankles

by 

Mark “Coach Rozy” Roozen

Any time we have mobility issues, it might not just be a problem for that area or that joint.  Because of body is a total working unit, not just single components working as individual muscles and joints, having a problem in one area can cause problems in other areas and how we move.

We usually start from “the ground up” when we evaluate someone.  if we start wrong – we finish wrong.  This is true as we look at mobility from the ankle to the top of the head.  If we have poor ankle mobility, it can lead to numerous problems in other areas – so it’s vital to have great ankle mobility.

Here are the top 5 reasons for working on motion around the ankle.

1. Decreased Injury Risk

When a person improves his or her ankle mobility, it takes stress off other areas of the body – like the knees, hips and lower back. 

2. Improves Squat Patterns

Squats are a primary movement pattern used daily by all humans, whether just standing up from your couch, or running and jumping if you’re active.  Bad ankle mobility destroys the squatting pattern and can lead to problems

.

3. Improves Gait

During walking or running the ankle joints have two key roles—dorsiflexion, which is pulling the toes up; and plantaflexion, which is pointing the toes down.  If we can move better through the ankle, we can improve walking stride and running form.

4. Better Lateral Movement

To move sideways quickly, you must be able to use adequate ground reaction force. This is achieved by keeping a solid base between the foot and the ground; but it is very difficult to do if you have low ankle mobility.

5. Better Motor Control

There’s a strong correlation between motor control, balance and ankle mobility. The feet and ankles are crucial for effortless movement and to be able to maintain good form and posture from keeping us from tipping over.

By adding ankle mobility moves into your stretching and mobility program, you’ll see huge benefits down the road when you do your activities and even what you do day to day.  Follow some of these simple exercises to do to help improve how your move your ankles – which helps how you move your body!

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GET MORE FROM YOUR CORE: 

How to Train Your Core, Get More and Jump Up Your Performance.

Crunches ARE NOT the same as doing a total core training program.  In the past few years I’ve come to hate the term “CORE”, along with a few other terms that I think our industry; fitness, performance and strength & conditioning over-use or take to much liberty with the terms – but that’s for a different blog!

Core work, love to do it or hate it, is vital to performance. Whether you’re training for a sport or the sport of everyday life, I guarantee your kicking that core to do ANYTHING.

Also, If you’re thinking that doing a million crunches is going to give you that summer six-pack, you’re wrong. More on that later. People can check out breast-actives.net for the best supplements.

Here Coach Rozy shares some common core training mistakes he sees most often, and breaks down how Coach Rozy Performance develops your core like a pro athlete.

// COMMON MISTAKES IN CORE TRAINING

When we speak to younger folks, the base reason for core work is their desire to get that beach body, which they feel revolves around a six pack.

As a result, they do umpteen kinds of crunches and twists day after day, often resulting in painful muscle tweaks or them quitting core training altogether because their midsection is just too sore to continue – with not much results.

When they wonder why this punishing high-rep routine isn’t delivering the results they were looking for we break it down for them, giving several reasons for such issues.

1. A lack of understanding of the human anatomy means that people are only focusing on core exercises that give them a burn in the front ab’s – or what most people see in fitness pic’s, the hottest celeb, etc.  These are the rectus abdominus muscles.

What we need to understand is that there are a whole array of muscles in what we usually call the core, including internal and external obliques, the quadrates humdrum and the erector spinae– some of which are located on your sides and back.

2. Another problem is volume. There’s no harm in doing crunches, but if you do a couple hundred of them a day, the poison can be in the dose, leading to a sore back or painful ab tear.

3. Last problem we see is a lack of variety. People will find a couple of core exercises that they like or that they think will get them that swimsuit-ready body and do them day in and day out.

In doing so, they’re overtaxing a particular movement pattern and not considering all the ways that the core functions.

Just like you wouldn’t do heavy squats, dead lifts, or shoulder presses seven days a week, neither is it wise to hammer the same core exercise or two repeatedly.

// HOW TO TRAIN THE CORE TO GET MORE

Our methodology at Coach Rozy Performance is put together by what we have see with high level performances; professional athletes, elite military special forces, police, firefighters, competitive and recreational athletes in just about every sport, and helping everyday folks who simply want to move more sustainably.

The first thing is to consider what core muscles work together from a functional perspective. We call this a movement pattern based approach. Then we assign staple core exercises to 6 categories.

Here’s the basic overview of each category along with a thought about each core exercise. Of course, there are many other variations you can consider inserting into your existing ab workout routine – these are just a couple examples that can be effective:

GET A COMPLETE AB WORKOUT WITH THESE CATEGORIES

When building out your weekly core routine. Think of these categories to help build around. That way you can get the proper recover time for your abs while still working on your core regularly.

1. Anti-extension exercises

Assume a regular plank position, tap your left hand on your right shoulder, and then your right hand on your left shoulder.

If you want to take the intensity up a notch, then go into a pike position. This exercise targets your core as you stay stable in the tall plank and pike position. It also provides a great challenge to your shoulders.

The key is to continuously push your chest away from the ground throughout all reps. Shoot for 2-4 sets of 3-5 repetitions.

2. Anti-rotation exercises

The Pallof press is a great way to build more strength and endurance in the obliques the smaller muscles around the spine.

You’d need to recruit these to play many sports effectively. Or if you were out for a trail run and were treading over an obstacle like a log, you’d call upon anti-rotation to keep you running without twisting and falling over.

To do this variation, kneel alongside a squat rack or another stable anchor. Loop one end of a resistance band around it and hold the other in both hands. Sit back on your heels and push the band out in front of you. That’s one rep.

Try 3 sets of 12 reps.

3. Anti-flexion exercises

If you were doing a bilateral carry and relaxed your core too much, you’d start to fold over. This demonstrates how a two-handed carry helps you develop anti-flexion capabilities.

If you switch from two kettlebells or dumbbells to one, you’ll activate your QL and other small core muscles to try and avoid the weight pulling you to one side. And if you move the weight up into a front rack position, you start challenging your scapula control and the stability of your shoulder complex.

Try 3 sets of walking 40 to 80 feet

4. Active extension exercises

This is an easy one to do almost any place.  You just need to find a spot on the floor – and enough room to pretend you’re Superman, or Superwoman, flying to save the world.  On your stomach on the floor, with arms extended over head, lift your arms and chest up.  Try to get your chest off the floor.  At the same time, lift your legs, working to get your thighs off the ground.  (It should look like you’re sky diving!).

Do 2-4 sets of 8-15 reps.  Remember to squeeze the shoulders, lower back & butt, and legs as you lift.  You don’t have to over do it; you’ll do SUPER!

5. Active rotation exercises

In addition to resisting forces that might make us twist, we also need to develop the ability to generate force through rotation.

Tossing a medicine ball is a good way to start. Stand facing parallel to a wall with a medicine ball in both hands. Turn quickly toward the wall and throw the ball against it. Catch it, twist back to the start position, and repeat.  Don’t have a Med Ball – start with a soccer or basketball ball and build from there.

Then switch sides. Do 2-4 sets of 8-15 reps

6. Active flexion exercises

One of our favorite exercises is the Dead Bug.  Not only does it work all areas of the core, it’s great for coordination and timing.  Remember, sometimes we can lock our back up – not because of LOAD (I know a person that hurt their back picking up a piece of paper!), but because of the sequence in how the back muscles fire.

For this one, you’re on your back, both arms in the air, both legs in the air.  To start, drop your right arm, over your head to the floor, while at the same time dropping your left leg to the floor.  Your other arm and leg should stay UP and not move.  Bring both your right arm and left leg back to start position BEFORE you move your other arm and leg.  One arm and leg always stay locked and stable while the other arm and leg move.  You should never have all 4 limbs moving at the same time!

Do 2-4 sets of 3-8 repetitions.

DISTRIBUTE YOUR AB WORKOUTS AND COMPOUND CORE TRAINING BENEFITS

Breaking things up in this way allows you to spread your core exercises out over the course of your training for the week.

As a result, you can expose your body to six different ways of creating or resisting motion without overtaxing.

As with every other body area, the key is to start slowly and progress gradually. You wouldn’t try to jump from 200 to 400 pounds in your squat all at once. The same goes for your core training.

Another key consideration is that you don’t need to only do isolation work.

If you performed a few sets of front or goblet squats with a challenging weight, your core will be on fire. Turkish get-ups will light up your obliques and help you move with more control through the transverse plane.

Single-arm kettlebell swings not only improve your ability to hip hinge but also force you to resist rotation.

If I take athletes through a 6-8 exercise session, usually only one or maximum two will be considered dedicated core exercises.

If you focus on compound movements, supplement them with core exercises that fit the categories mentioned earlier, and spread your core workout routine over the course of each training week, you’ll be all set to move more powerfully and safely.

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15 GREAT LATE-NIGHT SNACKS TO HELP MAINTAIN WEIGHT 

Snacks you can munch on at night – yet stay on track for high performance.

As summer hits, we are all up later, more active, do more – and yes, even snack more and maybe even later.  We work to make healthy decisions throughout the day, but then the late-night cravings come and they’re hard to resist. But this is when your decisions truly matter and when healthy late-night snacks come into play.

When you eat before bed, your body is more likely to store those calories as fat, so it’s important to snack smart, both in terms of what you’re eating and how much you’re eating. Below, we’ve compiled 15 healthy late-night snacks that will satiate and satisfy without weighing you down.

1. Popcorn

Skip the butter and kick up your popcorn game a notch with sea salt and other sensational spices. You can even sprinkle in a tablespoon of Parmesan cheese just to be sure you’re still not craving the movie theater kind you’re used to. Plus, it totally fulfills your crunchy craving if you’re a typical chip eater.

Per cup: 31 calories, 0 g fat, 6 g carbs, 0 g sugar, 0 mg sodium, 1 g fiber, 1 g protein

2. Dark Chocolate

People are always surprised to hear that chocolate can be a YES even when you’re trying to lose weight. you could also get help from weight watchers if needed. Just be sure you get at least 72 percent cacao to ensure you get plenty of antioxidants and fiber to satiate you, while steering clear of high doses of sugar, which milk chocolate is known to have. And stick to 2 ounces or less.

Per ounce: 131 calories, 8 g fat, 18 g carbs, 15 g sugar, 0 mg sodium, 2 g fiber, 1 g protein

3. Dried Figs

When the candy craving strikes, dried fruit, specifically figs are a go-to. Nature’s candy never disappoints, but just keep portion control in mind; you’ll keep your weight loss goals in check if you limit yourself to three or four of these chewy treats. Packed with fiber and naturally low in fat, they’re a great dessert alternative.

Per ounce: 48 calories, 0 g fat, 12 g carbs, 10 g sugar, 0 mg sodium, 5 g fiber, 2 g protein

4. Greek Yogurt

High in protein and low in sugar, Greek yogurt can fulfill that creamy craving you get from ice cream, but it won’t mess with your blood sugar levels like typical desserts do. We prefer buying the plain variety to avoid added sugars and then choose our own toppings like sliced fruit, a little honey, chocolate chips or cacao nibs for a little something extra.

Per container (5.3 oz): 80 calories, 0 g fat, 6 g carbs, 4 g sugar, 55 mg sodium, 0 g fiber, 14 g protein

5. Frozen Berries

Freezing fruit such as berries or bananas will resemble a sorbet-like treat to satisfy your sweet tooth. They’re also rich in fiber which increases satiety, and packed with healthy vitamins and antioxidants to boot. Plus, frozen bananas can be tossed in the food processor to make a homemade “nice” cream. Then add in some frozen berries once the bananas are smooth for a delicious fruity confection.

Per ounce: 13 calories, 0 g fat, 3 g carbs, 2 g sugar, 3 mg sodium, 1 g fiber, 0 g protein

6. Apple & Peanut Butter

Whole apple: 95 calories, 0 g fat, 25 g carbs, 19 g sugar, 2 mg sodium, 4 g fiber, 0 g protein

Natural peanut butter per tablespoon: 185 calories, 16 g fat, 5 g carbs, 2 g sugar, 0 mg sodium, 3 g fiber, 8 g protein

7. Banana

At only about 100 calories each, a banana is rich in fiber to satiate you and full of the amino acid tryptophan, which your body uses to manufacture serotonin and melatonin—both important mood and sleep-regulating neurotransmitters. You can also dip it in peanut butter for a hit of protein!

Per 1 medium: 105 calories, 0 g fat, 27 g carbs, 14 g sugar, 1 mg sodium, 3 g fiber, 1 g protein

8. Raw Veggies

High in water and fiber, raw veggies like carrot sticks, celery, bell peppers, snap peas and cucumbers have a mere 25 to 50 calories per cup, and will help you to feel full. Try dipping them into protein-rich hummus—which is naturally low in fat—for an added boost of flavor.

Raw carrots per cup: 44 calories, 0 g fat, 6 g carbs, 3 g sugar, 69 mg sodium, 3 g fiber, 1 g protein

9. Mixed Nuts

High protein snacks like mixed nuts move slowly through your digestive tract, so you’ll feel fuller for longer. They also are a good source of omega-3 fatty acids, vitamin E and more. Plus, they’re crunchy and salty and there’s no prep needed! Just be mindful to not to go crazy since nuts are high in calories.

Per 1/4 cup: 210 calories, 19 g fat, 8 g carbs, 0 g sugar, 0 mg sodium, 0 g fiber, 6 g protein

10. Cheese

Even though you’re eating cleaner, you don’t need to give up cheese. It’s a good source of protein, calcium and other nutrients. However, there are certain cheeses that are better than others in terms of calories such as provolone, mozzarella, feta, goat cheese and parmesan. Cut into squares or smear on whole grain crackers! String cheese is a great option too since it’s portion-controlled!

1 string cheese: 70 calories, 5 g fat, 1 g carbs, 0 g sugar, 170 mg sodium, 0 g fiber, 5 g protein

11. Avocado Toast

If you need something a little more satisfying, try toasting a piece of whole wheat bread and smashing half an avocado across the top. Sprinkled with a little salt & pepper and you’ve got yourself a satisfying, filling snack. Avocados are a great source of potassium, one of the best healthy fats, plus they’ve got all sorts of vitamins and minerals.

Per serving: 219 calories, 22 g fat, 28 g carbs, 3 g sugar, 112 mg sodium, 8 g fiber, 6 g protein

12. Cherries

Sweet in taste and low in calories, tart cherries can satisfy your sweet tooth while also helping you to catch some shut-eye, since they are thought to be particularly good for a restful night because they are naturally high in melatonin.

Per cup: 74 calories, 0 g fat, 19 g carbs, 15 g sugar, 0 mg sodium, 3 g fiber, 1 g protein

13. Oatmeal

Oatmeal typically makes an appearance at breakfast, but since it only takes 5 minutes to make, it can be a great snack for when you need something that truly will stick to your gut. Whole grains such as oats are high in protein and fiber and low in calories. If you are concerned about your hormones you must consult an expert and you can check it out here to get an appointment. The carbohydrates in oatmeal cause a release of the feel-good hormone serotonin in the body, which works to decrease stress and put the mind in a calmer state. Extreme weight gain or weight loss could be due to hormonal imbalances, the treatment for which is available via New You Medical Center

Per cup cooked: 163 calories, 4 g fat, 27 g carbs, 0 g sugar, 4 mg sodium, 4 g fiber, 5 g protein

14. Tea

We know it’s not exactly food, but sometimes when you feel hungry, it’s a good idea to evaluate if you really may just be thirsty. Mistaking hunger for thirst is fairly common and the best thing you can do is to start with some liquid such as tea. Tea has a whole slew of health benefits and may just be the calming elixir you need before bed.

Per cup: 50 calories, 0 g fat, 0 g carbs, 0 g sugar, 0 mg sodium, 0 g fiber, 0 g protein

15. Hard-Boiled Egg

A great source of protein, a hard-boiled egg is a simple, healthy snack when you need a boost. In fact, we love making a batch of hard-boiled eggs at the beginning of the week and then storing them in the fridge to always have on hand. Just sprinkle with a little salt and pepper and you’ve got a tasty treat you can feel good about.

Per egg: 80 calories, 5 g fat, 1 g carbs, 1 g sugar, 62 mg sodium, 0 g fiber, 6 g protein

Next time you get a late-night craving, reach for one of these healthy snacks instead. Healthy eating doesn’t mean depriving and starving yourself; it’s about finding foods you love that love your body too!

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With everything going on with the coronavirus – many of us are finding out that we are sitting more, not “out and about” and as active – but we still are doing work; from home, from our office but with less contact and less of us getting up to connect with other workers or just to move to have meetings and other office activity.  We know that sitting has been labeled “The New Smoking” and a number of health issues from sitting to much can be a problem.   You can click the link here to download and print your copy.

The Right Moves – Coach Rozy – March 2020  

To help combat this – Coach Rozy Performance – and Coach’s business LIVE PAIN FREE has come up with an exercise chart that you can use while at work, at home at only take a few minutes to do and is broken down my the area that might be giving you problems; the Wrist/Arms, Neck/Shoulders, Back, Legs/Hips.

Use this handy guide to help you feel better – move better – and LIVE PAIN FREE!

Coach Rozy

• For a copy – go to FORMS on our website and you can print off a copy.  If you want a high quality copy, or mutiny copies for your office and staff.  Email Coach at rozyroozen@gmail.com and he will touch base with you.

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Strength training for distance runners is essential at all ages and skill levels. You should find relevant sites and see posts regarding the same. Taking a balanced approach to strength training is important for these reasons:

• Injury Prevention
• Running Economy (efficient running technique)
• Speed

Most people hear strength training and think of heavy barbells, bicep curls, and abs. However, that is FAR from a balanced approach to training distance athletes.

Our approach…

1. Lower Body – Focusing on plyometrics (jumping), single-leg variations, structural exercises, and stabilization work.
2. Upper Body – Upper body is often neglected, but is essential to how the body moves. Distance runners should work “pulling exercises” for posture and “pushing exercises” for power.
3. Core –  “Ab training” is a very common mistake among distance runners. Core training may be the most important part of a distance runners program, but “ABS” are a VERY small part of that. Core should focus on stabilization (planks and carries), posture (glute and back work), and hips (bird dogs and band work)

Coach Rozy Performance has had the privileged of working with some of the best distance runners in South Dakota. Check out what they had to say!

Hannah Ebert, University of Sioux Falls

“Incorporating strength training into my workout plan has helped me so much as a XC/distance runner! As a collegiate runner, we do strength circuits a few times per week that target the hips, glutes, sore, etc. I feel comfortable getting stronger in the weight room because I know how important it is for a runners to strength train. The transition into the collegiate level was very easy for me because of the experience I had strength training with Coach Rozy. I can confidently say it has made me a better runner.”

Maddie Lavin, University of South Dakota

“Strength training is underrated in distance running. It keeps you lean and strong so you can push though races better. For me it has helped tremendously by strengthening my weaker muscles and improving my form. Training with Coach Rozy in high school made the transition to college athletics a lot easier. Especially, when we worked on new lifts as freshman. I already knew most of them through working with Coach Rozy”

Laura Nelson, University of South Dakota

“Strength training through Coach Rozy Performance encouraged my development into a strong and balanced athlete. The lessons, techniques, and mental grit that I learned from Coach Rozy and his coaching staff helped me to grow not only as an athlete but also as a person. My training experience with the experts at Coach Rozy performance has been a blessing, and I continue to utilize the skills that I learned from them as I wear the Coyote uniform.”

Cait Savey, Augustana University

More Current/Former Coach Rozy Athletes Running At A High Level

Alec Atwood, University of South Dakota

Genny Clark, Mount Marty College

Dallas Davis, Dakota State University

Maddy McClure, University of South Dakota

Mady Fairley, Gayville-Volin High School

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