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Coach Rozy, Ruth Donohue First Dakota Field House, Mount Marty University Campus, 1105 W. 8th Street, Yankton, SD (2026)

09/15/2026

TECHNIQUE TUESDAY WITH COACH ROZY
ROTATE THROUGH THE RIGHT PLACES

Rotation is part of almost everything we do. Walking, running, throwing, swinging, reaching, changing direction—even turning around to look behind us requires the body to rotate.

But here’s the key: good rotation shouldn’t come from just one place.

Too often, we ask one area of the body to do more than its share. Maybe the feet are locked to the ground while the knee gets twisted. Maybe the hips aren’t moving, so the low back tries to create all the rotation. Or maybe we simply turn the shoulders and never connect the movement to the lower body.

Good movement is different. Rotation should be shared throughout the body.

It starts at the ground. Your feet and ankles create a stable base while allowing the body to move. From there, the hips help initiate rotation. The core doesn’t need to be locked down—it needs to act as a bridge, transferring force from the lower body to the upper body.

Then the rib cage and shoulders continue and complete the movement.

Think about swinging a golf club or baseball bat. Power doesn’t come from just your arms. The movement starts from the ground, travels through the hips and core, and finishes through the upper body.

That same principle applies to everyday movement.

The goal isn’t to create as much rotation as possible. The goal is to create the right amount of rotation in the right places at the right time.

When you train rotational exercises, slow things down occasionally and ask yourself: Where am I moving? Where am I staying stable? Is my entire body contributing—or is one area doing all the work?

Better rotation means better movement, improved transfer of force, and less unnecessary stress on individual joints.

COACH ROZY TAKEAWAY

“GOOD ROTATION IS SHARED ROTATION.”

Teach the body to work together. Start at the ground. Connect through the middle. Finish through the upper body.

09/14/2026

RAMBLIN’ WITH COACH ROZY
START AT THE FINISH — AND WORK BACKWARD TO WHERE YOU ARE!

Most people start with where they are.

“I need to lose 30 pounds.”

“I want to get stronger.”

“I want to get out of debt.”

“I want a better relationship.”

“I want to start that business.”

And then they ask, “What should I do?”

Maybe we need to flip the process.

START AT THE FINISH — AND WORK BACKWARD TO WHERE YOU ARE.

Picture the finish line first.

What do you want your body to look like? How do you want it to move? How strong do you want to be? How much energy do you want to have?

Don’t imagine that person as someone you might become someday.

For a moment, imagine THAT IS YOU RIGHT NOW.
Now work backward.

What had to happen for you to become that person?

Maybe you trained four days a week.

Maybe you walked every morning.

Maybe you stopped eating whatever was convenient and started planning your meals.

Maybe you ate more protein, drank more water, went to bed earlier and stopped making weekends an excuse to undo everything you accomplished Monday through Friday.

Whatever your finish looks like, there is a process that leads to it.

Now comes the important question:

ARE YOU WILLING TO DO THAT?

Not for three days.

Not until you get busy.

Not until motivation disappears.

Are you willing to consistently do what that goal requires?

If the answer is NO, that’s valuable information. Adjust the goal. There’s nothing wrong with changing the destination when you realize you aren’t willing to pay the price required to get there.

But don’t keep wanting a $100 goal while only being willing to make a $10 investment.

BE REALISTIC ABOUT THE GOAL — AND BE HONEST ABOUT THE WORK.

If the answer is YES, then quit renegotiating with yourself every morning.

You already made the decision.

Now there’s really only one question left:

ARE YOU GOING TO DO THE REPS — OR ARE YOU NOT GOING TO DO THE REPS?

Because eventually every big dream gets broken down into very small actions.

One workout.

One meal.

One walk.

One phone call.

One uncomfortable conversation.

One early morning.

One more rep.

The finish line isn’t reached in one giant leap. It’s reached through hundreds and thousands of seemingly ordinary repetitions done when nobody is watching.

So stop staring at where you are and wondering how far you have to go.

START AT THE FINISH.

See the person you want to become.

Work backward and determine what that person had to do.

Then come back to today.

Your destination is decided.

Your roadmap is built.

Now…
DO THE REPS.

— Coach Rozy

09/11/2026

FRIDAY FIT TIP
WHY YOUR FEET MATTER MORE AS YOU AGE

When we think about aging well, we usually talk about heart health, muscle strength, flexibility, nutrition, and keeping our minds sharp.

But there’s another part of the body that deserves a lot more attention:

YOUR FEET.

Your feet are your foundation. Every time you stand, walk, climb stairs, exercise, or catch yourself when you lose your balance, your feet are the first connection between your body and the ground.

As we age, foot strength, ankle mobility, sensation, and balance can gradually decline. When your foundation becomes less stable, everything above it has to compensate — ankles, knees, hips, and even your lower back.

That’s why training your feet isn’t just about your feet.
It’s about staying capable and independent.

KEY TEACHING POINTS

1. Strong feet improve balance.
Your feet constantly send information to your brain about where your body is in space. Better foot awareness can help you react when you stumble, step on an uneven surface, or suddenly need to regain balance.

2. Toe strength matters.
Your toes help grip, stabilize, push off, and control your body during walking. Don’t let them become passengers. Practice spreading, lifting, and controlling your toes.

3. Keep your ankles moving.
Good ankle mobility helps you walk naturally, squat, climb stairs, and absorb force. Stiff ankles often cause compensation farther up the chain.

4. Spend some time barefoot.
When appropriate and safe, simple barefoot standing, balance drills, short-foot exercises, and controlled calf raises can wake up muscles that supportive shoes often don’t challenge.

FRIDAY FIT TIP

Try this simple daily FOOT RESET:

30 seconds barefoot tripod stance

10 slow calf raises

10 toe raises

20 seconds single-leg balance per side

Repeat for 2 rounds.

You don't need a complicated program. You need to consistently train the foundation that carries you everywhere.

COACH ROZY TAKEAWAY

“If you want to stay strong on your feet as you age — START BY MAKING YOUR FEET STRONG.”

BUILD THE FOUNDATION.
PROTECT YOUR MOVEMENT.
KEEP MOVING FOR LIFE.

Coach Rozy

09/10/2026

COACH ROZY — THINK BETTER THURSDAY
YOUR FOUNDATION CHANGES EVERYTHING ABOVE IT

When something isn’t working, where do you look first?

If your knee hurts, you look at the knee. If your back is tight, you focus on your back. If your squat doesn’t feel right, you start changing your squat.

But what if the problem isn’t where you feel it?

What if the problem starts with the foundation?

Think about a building. If the foundation shifts, everything above it has to adjust. Walls crack. Doors stop closing correctly. Floors become uneven. You can patch the cracks and adjust the doors, but until you address the foundation, the problems keep coming back.

Your body works the same way.

Your feet are your connection to the ground. How your feet interact with the floor influences your ankles. Your ankles influence your knees. Your knees affect your hips, and your hips influence everything moving above them.

That’s why we need to THINK BETTER about movement.
Instead of always chasing the symptom, start asking better questions.

KEY TEACHING POINTS

1. START WHERE YOU CONNECT TO THE GROUND.
Can you create a strong tripod through the heel, base of the big toe and base of the little toe? A stable foot gives the rest of the body something solid to work from.

2. STABILITY BEFORE STRENGTH.
Adding more weight to a poor foundation doesn’t fix the problem—it magnifies it. Own the position first. Then load it.

3. LOOK ABOVE AND BELOW THE PROBLEM.
Knee issue? Check the foot, ankle and hip. Back issue? Look at the hips, core and even what’s happening at the feet. The body works as a connected system.

4. BUILD FROM THE GROUND UP.
Better feet can create better ankle control. Better ankle control can improve knee position. Better knee and hip control can improve how the entire body moves.

Stop thinking of your body as a collection of separate parts.

Think of it as a chain.

Sometimes the biggest improvement doesn’t come from fixing what hurts or what looks wrong.

It comes from strengthening what everything else is built upon.

COACH ROZY TAKEAWAY

“When things aren’t working, don’t just look at the problem —
LOOK AT THE FOUNDATION.”

09/08/2026

COACH ROZY TECHNIQUE TUESDAY
STOP GRIPPING THE FLOOR

When we talk about balance, stability, and producing force, it all starts where your body meets the ground — YOUR FEET.

But here’s a mistake I see all the time: people trying so hard to be “stable” that they grip the floor with their toes.

Curling and clawing your toes may feel like you’re creating stability, but you’re often creating unnecessary tension instead. We want the foot to be ACTIVE — not TENSE.

KEY TEACHING POINTS

1. Build the Tripod.
Think about three points of contact: the heel, the base of the big toe, and the base of the little toe. Keep all three connected to the floor.

2. Keep the Toes Long.
Let the toes stay relaxed, spread naturally, and maintain contact without curling them into the floor.

3. Create the Arch — Don’t Force It.
Think about gently “shortening” the foot by drawing the ball of the foot toward the heel without curling the toes.

4. Stability Should Travel Up the Chain.
A stable foot gives the ankle, knee, hip, and eventually the entire body a better foundation for movement.

TECHNIQUE DRILL: BAREFOOT TRIPOD → MINI SQUAT → SINGLE-LEG BALANCE

Stand barefoot with your tripod foot position. Slowly perform a mini squat, keeping your three contact points connected. Stand tall, shift your weight onto one leg, and balance for 3–5 seconds.

Keep the toes relaxed — NO CLAWING THE FLOOR!

Perform 5–8 reps per side for 2–3 sets.

COACH ROZY TAKEAWAY

Don’t confuse tension with stability.

Your foot shouldn't have to fight the floor to control your body. Learn to create a strong, relaxed foundation first — then squat, jump, run, lift, and move from it.

BUILD THE BASE. OWN THE GROUND. MOVE BETTER!

Coach Rozy

09/07/2026

RAMBLIN’S WITH COACH ROZY
DON’T LET OTHERS STANDING AT THE STARTING LINE STOP YOU FROM GETTING TO THE FINISH LINE

There’s something interesting that happens when you decide to go after something BIG.

You decide you’re finally going to get in shape. Start the business. Build the side hustle. Go back to school. Enter the competition. Start a new relationship. Join a new group. Chase the dream you’ve talked about for years.

You step up to the STARTING LINE.

And suddenly, everybody has advice.

“That probably won’t work.”

“Do you really have time for that?”

“You know how many people fail doing that?”

“I’m just being honest with you…”

And my favorite:

“If I were you…”

Here’s the problem.
They’re NOT you.

And many of the people giving you advice about running the race have never left the starting line themselves.

They haven’t built the business.

They haven’t lost the weight.

They haven’t taken the risk.

They haven’t made the commitment.

They haven’t experienced the setbacks, adjustments, victories, failures, lessons, and growth that come from actually getting on the course.

Yet somehow, they know exactly how YOU should run your race.
Be careful who gets your ears.

Sometimes the people closest to us aren’t intentionally trying to hurt us. They may genuinely care about us. But their advice can come from their fears, their experiences, their limitations, and their comfort zone.

They see you leaving the starting line while they’re still standing there.

And sometimes your movement reminds them of their own lack of movement.

So where should you look for guidance?

Find the people coming BACK from the finish line.

Find the person who has built the business.

Talk to the person who changed their health.

Learn from someone who took the risk, failed, adjusted, tried again, and eventually succeeded.

Listen to the person who can tell you:

“Watch out for that turn.”

“This part gets tough.”

“Don’t quit when you get here.”

“Here’s what I wish I would have known.”

And most importantly:

“KEEP GOING — YOU’RE CLOSER THAN YOU THINK.”

Those are the voices you need.

You don’t need everyone to understand your dream.

You don’t need everyone to approve of your race.

And you certainly don’t need permission from people who have no intention of ever running it themselves.

Get to the starting line.

Take the first step.

Learn along the way.

Surround yourself with people who have traveled the road you want to travel.

And KEEP MOVING FORWARD.

COACH ROZY TAKEAWAY

Don’t take race advice from spectators.

Listen to the people who have run the course, crossed the finish line, and are willing to turn around and help you get there too.

YOUR RACE. YOUR DREAM. YOUR FINISH LINE.

NOW GO RUN IT.

Coach Rozy

09/04/2026

COACH ROZY FRIDAY FIT TIP
REFLECT AND RESET HABITS

We spend a lot of time talking about starting new habits. Eat better. Exercise more. Drink more water. Get to bed earlier. Read. Stretch. Walk. Plan your day.

But sometimes the best way to improve your habits isn't to add another one.

Sometimes you need to REFLECT and RESET.

As you finish another week, take a few minutes and look back. Not to judge yourself. Not to beat yourself up over what you didn't accomplish. Instead, become your own coach and ask:

What's working? What's not? And what needs to change?

Maybe your goal was to work out five days this week, but your schedule made three quality workouts more realistic. RESET.

Maybe you've been trying to eat perfectly, but that all-or-nothing approach keeps leading to frustration. RESET.

Maybe you've been staying up late scrolling on your phone, then wondering why you're exhausted the next morning. REFLECT.
Recognize it. RESET.

Habits should help move you toward the person you want to become. When they aren't doing that, don't keep repeating them simply because they're part of your routine.

THE FRIDAY HABIT CHECK

Before you head into the weekend, ask yourself:

1. KEEP IT — What habit helped me this week?

2. CHANGE IT — What habit needs to be adjusted?

3. DROP IT — What am I doing that is wasting time, energy, or focus?

4. START IT — What's ONE small action I can begin next week?
Notice that last one says ONE.

We often fail at changing our habits because we try to change everything at once. Instead, make one adjustment and execute it consistently.

Your reset might be putting your workout clothes out the night before. Taking a 10-minute walk after dinner. Packing lunch instead of grabbing fast food. Turning your phone off 30 minutes before bed. Drinking water before your first cup of coffee.

Small resets can create big results when repeated.

COACH ROZY TAKEAWAY

Reflection gives you information. Resetting gives you direction.

Don't drag habits that aren't working into another week, another month, or another year. Look back, learn, adjust, and move forward.

You don't have to start over.

You just have to start BETTER.

REFLECT. RESET. REFOCUS. THEN GET AFTER IT!

— Coach Rozy

09/03/2026

THINK BETTER THURSDAY
MOVEMENT IS A SYSTEM

When something hurts, feels tight, or isn’t moving the way we want, our first reaction is usually to focus on that one spot.
Tight hamstring? Stretch the hamstring.

Sore back? Work on the back.

Shoulder bothering you? Do shoulder exercises.

But the body doesn’t work as a collection of separate parts.
MOVEMENT ISN'T A SOLO - IT'S THE WHOLE ORCHESTRA PLAYING TOGETHER!

Your feet influence your knees. Your knees influence your hips. Your hips affect your pelvis and lower back. Your rib cage impacts how your shoulders move. Your breathing can even change your posture, stability, and mobility.

Everything is connected.

That’s why we need to THINK BETTER about movement.

Instead of immediately asking, “Where does it hurt?” start asking:
“What is the entire system doing?”

Maybe the back is working too hard because the hips aren’t moving well.

Maybe the shoulder is irritated because the upper back isn’t rotating.

Maybe the knee is taking extra stress because the ankle lacks mobility or the hip lacks stability.

The location of the problem isn’t always the source of the problem.

Think of your body like a team. Every player has a job. When one player stops doing their job effectively, somebody else has to compensate.

That compensation might work for a while—but eventually another part of the system can become overloaded.

The goal of good training isn’t simply to make muscles stronger.
We want to teach the entire movement system to work together.

That means developing mobility where you need mobility,
stability where you need stability, strength through good positions, and coordination between different areas of the body.

Squatting, hinging, pushing, pulling, carrying, rotating, walking, running, reaching—these aren’t isolated exercises. They are movement patterns that require multiple parts of your body to communicate and cooperate.

COACH ROZY TAKEAWAY

Don’t just train body parts—train connections - TRAIN MOVEMENT.

When something isn’t moving or feeling right, look beyond the obvious area. Ask what might be happening above it, below it, and around it.

Think better. Move better. Train the system—and the system will take care of the parts.

Coach Rozy

09/01/2026

COACH ROZY TECHNIQUE TUESDAY
CONNECT MOVEMENTS

Great Movement Is About How the Pieces Work Together

One of the biggest mistakes we make when training is thinking about exercises as separate pieces.

Squat. Push. Pull. Hinge. Rotate. Step. Reach.

We practice them individually — and we should. But life and sport rarely ask us to perform just ONE movement at a time.

Great movement happens when we CONNECT MOVEMENTS.

Think about picking a box up from the floor and placing it on a shelf. You hinge, brace, stand, rotate, step and reach. Throwing a ball? You load the hips, push into the ground, rotate through the trunk and transfer that force through the shoulder, arm and hand.

Even something as simple as getting out of a chair and walking across the room requires your entire body to coordinate movement.

CONNECT THE CHAIN

Your body isn't a collection of independent parts. It's a MOVEMENT SYSTEM.

The foot connects to the ankle.
The ankle affects the knee.
The knee works with the hip.
The hips connect through the core to the shoulders and arms.

Good technique means learning how to connect those pieces.
Instead of always training movements in isolation, begin combining patterns.

HINGE + REACH
Push the hips back while reaching the arms forward.

HINGE + REACH + ROTATE
Control the hinge, reach across the body and rotate through the upper back.

SQUAT + PRESS
Use the legs to create force and transfer it through the trunk into the arms.

STEP + ROTATE
Learn to control the foot hitting the ground while the hips and trunk work together.

DON'T RUSH THE CONNECTION
Here's the key: Own each movement before you combine movements.

If you can't control the hinge, adding rotation isn't going to magically make it better.

Build the pieces. Then connect the pieces.

Start slowly. Control your positions. Feel how one movement flows into the next. As your coordination improves, gradually increase speed, resistance and complexity.

That's when exercise begins to look more like LIFE and PERFORMANCE.

COACH ROZY TAKEAWAY

Don't just collect exercises — CONNECT MOVEMENTS.

Your body was designed to move as one coordinated system. Learn the individual patterns, master your positions, and then teach those movements to work together.

Because better movement isn't just about being stronger.
It's about connecting your strength, balance, mobility and coordination — and using them together when it matters.

ELEVATE TO GREAT!

08/31/2026

RAMBLIN’S WITH COACH ROZY
THERE IS NO RIGHT TIME — JUST RIGHT NOW

How many times have you told yourself:

“When the time is right, I’ll do it.”

I’ll start working out when work slows down.�I’ll start eating better after the holidays.�I’ll take that trip when I have more time.�I’ll start the business when I have more money.�I’ll call that person when things settle down.�I’ll chase that dream when life isn’t so busy.
Here’s something I’ve learned over the years:

The “right time” rarely shows up.

Life doesn’t suddenly clear your calendar, remove every obstacle, eliminate every doubt, and send you an invitation that says,
“Congratulations! Today is the perfect day to begin.”

There will always be something.

You’ll be busy. You’ll be tired. Money might be tight. You might not know exactly what to do. Someone may question your decision. You may question yourself.

That doesn’t mean we shouldn’t plan. Planning matters.

Preparation matters. Goals matter. Dreams matter. You should know where you want to go and develop a strategy for getting there.

But eventually, planning has to become ACTION.

There comes a point when you have to stop preparing to begin — and begin.

Want to get healthier? Take a walk today.
Want to lose weight? Make your next meal better.
Want to write a book? Write the first page.
Want to start a business? Make the first phone call.
Want a better relationship? Have the conversation.
Want to learn something new? Sign up for the class.
Want to reconnect with someone important? Pick up the phone.

You don’t have to accomplish everything today.

You just have to do something today.

Too many dreams die while people are waiting for the perfect conditions. We convince ourselves we need more knowledge, more money, more confidence, more time, or a better opportunity.

Sometimes those things help.

But sometimes they are simply excuses dressed up as preparation.

The truth is, confidence often comes after you start. Knowledge comes while you're doing. Opportunities appear because you are moving. And the path becomes clearer after you take the first few steps.

Think about something you’ve been saying you want to do.

Not something someone else thinks you should do.

Something YOU want to do.

Now ask yourself:

What is one thing I can do TODAY that moves me closer?

Then do it.

Not Monday.
Not next month.
Not when things slow down.

TODAY.

Because if you spend your life waiting for the right time, you may spend your entire life waiting.

COACH ROZY TAKEAWAY
Plan for tomorrow. Dream about the future. Prepare for what’s ahead. But when it comes to taking the first step — THERE IS NO RIGHT TIME. THERE IS JUST RIGHT NOW.

Don’t just dream it. DO IT. And DO IT NOW!

Coach Rozy

09/15/2026

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