http://www.takeactionperformance.com/

Take Action Performance, 166 N. Riverwalk, River Falls, WI (2026)

10/24/2024

Being a Sports Performance coach for years I’ve had one thing hold steady…focus on the fundamentals … the stuff you think you should focus on are surface level things. Speed comes with strength, balance and awareness of the body. Being an athlete is awesome, it’s great to feel strong and compete BUT it’s a short amount of time that you should fully enjoy and make sure you are training for the rest of your life too. Many of my pro athletes would agree….the glory days are great but being able to play with your kids, enjoy time outside and not be in pain is really important! Coaching the fundamentals of movement and Recovery help live a good life beyond sports.

Are you struggling with movement and pain? We as adults often think “I just need to lose weight” it’s not the weight, it’s your lifestyle. Learn to move again. I’m here to guide you. Personal training sessions, virtual and in person can help teach you how to be more aware of your body and find your real strength.

Message me or email at: [email protected]

10/21/2024

The “Movement for Life” group training is starting tomorrow!!
I know it’s a little last minute but this week it’s FREE! This is going to be a really fun and brain/body challenge type group and everyone is welcome.

It’s at 11am Tuesdays and Thursdays. At Training Haus in Hudson. I am working on the link to sign in so right now if interested say “yes” in the comments and I’ll get you signed up.

“Movement for Life" is a group training program designed for participants of all levels and ages. The sessions emphasize improving balance and proprioception—the body's awareness of movement and position in space—while building functional strength to enhance everyday activities and overall well-being. The goal is to create sustainable movement habits, promoting mobility and building confidence in physical activity, regardless of age or ability. Each class is adaptable to individual needs, encouraging participants to feel empowered, move freely, and stay active for life.

10/15/2024

Hi ALL … I had posted about an Active Adult class that I’d like to do on Tuesday and Thursdays at 11am (if there are better times multiple people would like , I’m open to those as well) The class will be open for every level. I will not be focused on weight loss or “working out” the emphasis will be on how to move our body, nervous system training, posture and strength. This will be done in a fun and challenging way. I do this type of proprioceptive training with my pro athletes so it’s far from “easy” but it’s incredibly effective and for any age and ability. Three main areas of focus is grip strength, the ability to balance and the ability to get down to the ground and up. So many people after college age start to lose these abilities and don’t know until it becomes a problem. I don’t believe it’s ever “too late” to change and strengthen the nervous system.
It will be held at Training Haus in Hudson (in the twin cities orthopedics across from culvers)
I’m hoping to get a group that would like to be consistent and grow together.

I will be doing a Free first time class to individuals who would like to try it out.

Group training price:
5 sessions: $140
10 sessions: $250
20 sessions: $450

If you want more info or to chat say “Yes” in the comments and please if you feel others would benefit share this with them.

Other group training I am looking to build:
Adaptive Training
Movement and mindset (all ages on weekends to prepare or recover from training/competition)
Female athlete group

At Training HAUS we also have amazing youth training!

12/29/2023

Little “work post” but with the holidays here and stress up….everyone could benefit: Playing around and moving my body: my body craves movement and connection to itself. Movement is a beautiful conversation with our bodies. I needed that conversation with myself tonight. 💫✨

Our nervous system, comprising the sympathetic (fight or flight) and parasympathetic (rest and digest), plays a pivotal role in regulating our body's responses to stress. Somatic movements, characterized by mindful and intentional engagement of muscles, have been found to stimulate the parasympathetic nervous system, promoting relaxation and reducing the effects of chronic stress.
**One key mechanism behind this lies in the release of neurotransmitters. Engaging in purposeful movements triggers the release of endorphins, often referred to as "feel-good" hormones. These neurotransmitters not only act as natural painkillers but also contribute to an improved mood and reduced stress levels.

Studies have demonstrated a strong connection between somatic movement and the regulation of cortisol, the stress hormone. Cortisol isn’t a “bad” thing but levels that remain high or too low can be detrimental to our health. Regular, intentional movement has been shown to decrease cortisol levels, mitigating the detrimental effects of chronic stress on both physical and mental health.

Yoga, tai chi, and mindful walking are examples of somatic practices that incorporate intentional movement and have been extensively studied for their positive effects on the nervous system. These practices involve a combination of breath awareness, coordinated movements, and mindfulness, creating a holistic approach to calming the nervous system.

Additionally, the brain-body connection plays a crucial role in somatic work. The brain constantly receives feedback from the body during movement, creating a loop that influences emotional states. By engaging in intentional, mindful movement, individuals can cultivate greater awareness of their bodily sensations and promote a sense of grounding, which is fundamental to reducing anxiety and stress.

What movements help you? Do you find it easy or hard to stay in the moment with your movement/body/mind?
I’d love to do a movement/NSDR session with you…. I do them virtually and in person. If you have questions please ask. This is what I do with my professional athletes and it works wonders for focus and being successful and feeling on point in sport and life.

02/01/2023

Everyone show encouragement to the beast himself .jamison123 this week we worked on lifting form and feeling his body move. 💪💯🔥
We worked on box squats and hip hinge (sorry I didn’t take more before video) he improved so much. His balance and proprioception was much better and his understanding of the movement followed into some other bodyweight movements after.

Breaking down cues and coaching how the movement should feel can be a little more difficult (sometimes**) for adaptive athletes, but it’s important to work at it together in a way they understand and feel it. Weight lifting for people with special and different abilities may seem like too much to many but when you understand what training using weights and different “weight room” lifts can do for nervous system activation, muscle and bone strength, health, confidence and mental strength, you see the weight room as something much more than just squats and dead lifts. The weight room can create magic in peoples souls! It takes knowledge and knowledge of human mechanics and psychology to work with individuals who have different abilities but it’s so incredible when that individual rises up in strength and confidence and crushes their goals. 💪✨

Devin would love support and an amazing community helping encouraging him as he begins this journey of power lifting and training for some athletic events coming up. Please go follow his page and journey.

01/21/2023

Positive impact on a life…..THAT’s the mission.

If this challenges you. Let’s get better together. No one is perfect. No one has the answers to everything. We get better as a coach by creating our intention towards helping others reach THEIR potential. We don’t become respected or change lives by just winning, we gain trust by helping our athletes with their goals in life. We become impactful when we listen, truly see the person and give them the keys to their success.

It’s okay if this hasn’t been what you are doing, it’s the open mind to change and the willingness to put forth the energy and align with your athletes. Let’s go coach!

01/13/2023

Such amazing things Mei Mei's Cookies & Creamery does!!!!! ❤️❤️❤️

11/29/2022

Inflammation and pain.
Inflammation in an acute manner is actually beneficial to recovery and repair. Pain in an acute situation can also be protective and give guidance to the body on what is “good” for it or damaging.
CHRONIC inflammatory response and chronic pain are not things that help or guide the body in repair or recovery. Learning how to reduce chronic inflammation and how to prevent it is the key.
The main takeaways are:
-Stress relief
-get in nature
- learn relaxation techniques
-Sleep
- quality and duration
- getting on a circadian rhythm
-Movement
- movement that challenges, creates strength, balance and stability but doesn’t aggravate or create pain.
- running, weightlifting etc are great but when you are trying to reduce chronic inflammation, creating acute inflammatory response could delay healing. These types of challenges can be added once the chronic inflammatory response is not happening.

-hot/cold therapy
-sauna and cold immersion both cause some stress to challenge the body and repair. Heat and cold can help with the pain response so lessening that stressor can help reduce chronic inflammatory response.

Chronic inflammation and pain can have many sources or reasons and can happen at any age or strength level. Working with a professional to understand why the body is responding this way and the signs and symptoms of it is the key to getting back on track.

Inflammation and “anti-inflammation” products/companies are trying to get you to think you need their products all the time. Like stated before: Inflammatory response and pain can help our body know what’s in need of repair and send the right amount of recovery fluids(white blood cells etc) but when the inflammatory and/or pain response is just on all the time it can hurt the body and brain.

Let’s work together to understand our bodies in a more in-depth way so we can let our bodies work naturally and do what it innately knows what to do. The human body is incredible!!

11/16/2022

Yoga Nidra is a practice I’ve used with my athletes and clients for about 2 years consistently now through some great practitioners recordings. I was able to complete a great course and became a certified Yoga Nidra practitioner. Over the next few weeks I’ll have some recordings and classes(virtual and In-person) available.

Yoga Nidra is defined as “yogic sleep” or “deep sleep” : it is a relaxation technique initially, but it is designed to guide you much deeper into the realms of your subconscious for you to get in touch with your innermost desires, fears, and attachment. It can help you improve your physical and mental health, it is highly effective against stress and related conditions such as hypertension.

I add yoga nidra into my manual work as well as combining it with breathwork and visualization. It’s an amazing tool for athlete mindset and stress reaction reduction.

Take Action Performance

10/24/2024

10/21/2024

10/15/2024

12/29/2023

02/01/2023

01/21/2023

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11/29/2022

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