How do we change? Can pretending to be someone else help? The focus of the last few months of my daily walks and meditation has been how do we change, and more importantly how do we help others change. Lasting change and habit-breaking is possibly the most important thing we as a human being can do to improve our lives and the lives around us. I have coined the term micro-decisions to define the small decisions that makeup who we are. If you are good at these decisions, you probably have a good life. If you are not good at these decisions, you probably struggle. I recently received a book, “The Alter Ego Effect,” by Todd Herman in the mail from one of my Mentors. In the book, Todd talks about how people throughout history have used alternate personas to achieve great things. Everyone from Beyonce to Bo Jackson, as...Read more

Good evening everyone.  This will be my last pre-Throwdown blog post, so I’m going to break from form and present this news thanks to not one, but two generous event sponsors tonight.  This post and the 2019 Holiday Throwdown are brought to you by Shannon Astorino and Astorino’s Tree Service & Todd Severson and TLS Companies.   Here’s a word from Astorino’s. Astorino’s Tree Service is a locally owned and family operated tree service with over 15 years of unmatched expertise. We handle everything from trimming to removals, stump grinding to brush hauling. We are committed to our customers’ satisfaction and strive to be the highest quality tree service in SE MN.  Call or text Jesse today at 507-273-3616.     Here is a word from TLS. TLS Companies is a Commercial Contracting firm that provides services on Development, Contracting and/or Consulting.  Please contact Todd Severson [email protected] or 507-208-0679″    ...Read more

[et_pb_section fb_built=”1″ _builder_version=”4.0.6″][et_pb_row _builder_version=”4.0.6″][et_pb_column type=”4_4″ _builder_version=”4.0.6″][et_pb_text _builder_version=”4.0.6″] Today we have the pleasure of having Robert Connors of Signum Training and Nutrition guest post to discuss some of his favorite core strengthening exercises for our golf fanatics at Progression Fitness here in Rochester, MN.  Many think of “core” as just an endless supply of sit-ups and crunches. But here at Progression we want you to know that core includes your obliques, lower and upper back as well.   We break 10 of our favorite movements down in this post We classify these core exercises movements by difficulty level and give you some recommended set and rep schemes to perform on your own or with one of our personal trainers here at Progression. To find the full list of core strengthening exercises for golfers click here. Now, let’s strengthen those cores during the offseason! [/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row _builder_version=”4.0.6″][et_pb_column type=”4_4″ _builder_version=”4.0.6″][et_pb_divider color=”#0c71c3″ _builder_version=”4.0.6″][/et_pb_divider][et_pb_text _builder_version=”4.0.6″] 1) The...Read more

By now, you may have seen the Nutrition board at Progression: Along with the awesome nutrition tips and client success photos, the nutrition coaches aim to provide you with a healthy recipe! This time of the year is full of sugary treats! To help you survive the holidays, we have copies of a healthier cookie for you! Pick one up next time you pass by the nutrition board at Progression, or keep reading for the recipe! This recipe uses the Ascent chocolate peanut butter casein protein available in the retail section at Progression. So what’s the recipe? Here we go: Ingredients: 1/2 cup preferred milk (I used unsweetened almond milk) or water 2 scoops Ascent chocolate peanut butter casein protein 2 whole eggs 1/2 cup + 2 tablespoons creamy peanut butter 1/4 teaspoon vanilla extract 1/3 cup dark chocolate chunks Pinch of salt Instructions: •Preheat oven to 350F. •Heat peanut...Read more

December Challenge is Scavenger Hunt. One circle per day(number of lunges).  Cross out the circle when complete.  This challenge can be done anywhere. Complete every circle on the sheet! Any questions let us know.  Free Challenge for anyone!  Those that complete will earn a challenge badge! Here is the PDF! Scavenger Hunt Last Months Challenge: Lunges! If you complete the challenge.  Bring your completed sheet into the gym and pick up your badge!Read more