What are the opening hours?

Monday 9am - 5pm Tuesday 9am - 5pm Wednesday 9am - 5pm Thursday 9am - 5pm Friday 9am - 5pm Saturday 9am - 5pm Sunday 9am - 5pm

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

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!

08/28/2026

COACH ROZY FRIDAY FIT TIP
LAUGH MORE — REDUCE STRESS

When was the last time you had a really good laugh?

Not a polite chuckle. Not an LOL in a text message. I'm talking about one of those laughs where your stomach hurts, your eyes water, and for a few moments you forget about everything else going on in your life.

It might be better for you than you think.

We spend a lot of time talking about exercise, nutrition, sleep, hydration, and recovery. But there's another tool we can use to improve how we feel every day:

LAUGHTER!

Laughing can help trigger your body's relaxation response, ease muscle tension, and give you a temporary break from the stress response. It also helps create connection. Laughing with family, friends, coworkers, or teammates can change the entire energy of a room.

And here's something important: Stress isn't only in your head. Your body carries it.

Stress can show up as tight shoulders, headaches, poor sleep, fatigue, irritability, and difficulty concentrating. While laughter isn't going to eliminate the problems creating your stress, it can give your mind and body a short RESET.

So maybe part of your health plan shouldn't always be so serious.
Watch something funny. Spend time with the person who always makes you laugh. Tell stories about the crazy things you've done. Laugh at yourself when something doesn't go exactly as planned.
Sometimes we become so focused on being productive that we forget that enjoying life is part of being healthy.

COACH ROZY'S FIT TIP

This weekend, make it a goal to have ONE GOOD LAUGH EVERY DAY.

Better yet—help somebody else laugh.

Because fitness isn't only about how much you lift, how far you run, or what the scale says.

It's also about building a body and mind that allow you to LIVE WELL.

LAUGH MORE.
STRESS LESS.
LIVE BETTER.
— Coach Rozy

08/27/2026

COACH ROZY THINK BETTER THURSDAY
TRAIN FOR LIFE — NOT JUST THE GYM

Too many people measure fitness by what happens inside the gym.

How much can you bench? How much can you squat? How fast can you run on the treadmill? How many workouts did you complete this week?

Those things matter—but they are not the final goal.

The real question is: Does your training make your LIFE better?

Can you carry groceries without struggling? Can you get down on the floor and get back up? Can you climb stairs without getting winded? Can you play with your kids or grandkids? Can you work in the yard, travel, hike, golf, hunt, bike, or simply move through your day with confidence?

That is what training should prepare you for.

The weight room is not the destination. It is preparation for everything outside the weight room.

We train strength so we can continue lifting, carrying, pushing, and pulling as we age. We train balance so a stumble doesn't automatically become a fall. We train mobility so we can reach, bend, rotate, and move through different positions. We train conditioning so we have enough energy left at the end of the day to enjoy our life—not just survive it.

And we train power and quickness because life doesn't always happen slowly. Sometimes you have to catch yourself, step quickly, change direction, or react.

That's why I want you to start looking at exercise differently.
Instead of asking, “What muscles am I working today?” ask, “What is this helping me do better tomorrow?”

Maybe your squat helps you get out of a chair more easily. Maybe your farmer's carry prepares you to handle groceries or luggage.

Maybe your split squat improves your ability to climb stairs.

Maybe your mobility work keeps you moving comfortably enough to continue doing the things you love.

There is nothing wrong with wanting bigger muscles, a faster mile, or a stronger bench press. Chase those goals.

Just remember the bigger goal.

Train so you can keep saying YES to life.

YES to adventures.
YES to activities.
YES to independence.
YES to doing more.

Don't just train for the gym.

TRAIN FOR LIFE.

Think Better. Move Better. Live Better.

— Coach Rozy

08/25/2026

TECHNIQUE TUESDAY
MOVE WHEN NEEDED

We often think good movement means always moving more—more stretching, more mobility, more exercises, more steps, more work.

But great movement is really about something much simpler:

MOVE WHEN NEEDED. STABILIZE WHEN NEEDED.

Your body is designed so certain areas create movement while others provide stability. The problem comes when the wrong area starts doing the work.

Think about picking something up off the floor. Your hips should move while your spine stays relatively stable. If your hips don't move well, your lower back may try to make up the difference.

When you reach overhead, your shoulder blades need to move with your arms. If they don't, the shoulder joint may be forced to take on more stress.

When you're running, cutting, jumping, or changing direction, your ankles, knees, hips, and torso all have jobs to do.

Performance improves when those parts move at the right time and control movement at the right time.

3 COACHING CUES

Move where you're designed to move. Don't create extra motion somewhere else to compensate.

Control before speed. Learn the movement slowly before adding load, speed, or power.

Own the position. Movement should have a purpose. Get where you need to go and control that position.

3 TECHNIQUE POINTS

1. Don't confuse more movement with better movement.
Extra motion isn't always helpful. Efficient athletes eliminate unnecessary movement.

2. Watch for compensation.
If your back arches during an overhead movement or your knees collapse during a squat, your body may be searching for movement or stability somewhere else.

3. Mobility and stability work together.
You need enough mobility to reach a position and enough stability to control it.

Whether you're an athlete trying to improve performance or simply trying to MOVE BETTER — FEEL BETTER — LIVE BETTER, remember that the goal isn't to move as much as possible.

The goal is to MOVE WHEN NEEDED.

Move with purpose.

Move with control.

And when movement isn't needed—OWN THE POSITION!

DON'T JUST DREAM IT — DO IT!
— Coach Rozy

08/24/2026

RAMBLIN’S WITH COACH ROZY
ACTIVE PARTICIPANT OR PASSIVE SPECTATOR?

There comes a point when you have to ask yourself a simple question:

Am I an ACTIVE PARTICIPANT in my life—or am I just a PASSIVE SPECTATOR?

Think about how much time we spend sitting in the stands of our own lives.

We listen to the podcast.
We read the book.
We watch the video.
We follow the successful person on social media.
We talk to people who are already doing what we want to do.
We gather information. We make plans. We dream about what could happen.

And then we say…

“Someday I will.”
Someday I’ll get in shape.
Someday I’ll start the business.
Someday I’ll take the trip.
Someday I’ll write the book.
Someday I’ll fix the relationship.
Someday I’ll make the change.

The problem is that SOMEDAY isn’t a day on the calendar.

There’s nothing wrong with learning. I believe in reading, listening, studying, asking questions and finding people who have already traveled the road you want to travel.

But eventually, YOU HAVE TO GET OUT OF THE STANDS!

At some point, you have to step across that line and get into the game.

Because there is a huge difference between knowing and doing.
You can read 20 books about fitness, but eventually you have to put on your shoes and start walking.

You can listen to every business podcast available, but eventually you have to make the call, create the product or ask for the sale.
You can watch videos about changing your life, but eventually you have to change something about the way you're living.

Information without ACTION doesn't create transformation.

Being an active participant doesn't mean you have everything figured out. It doesn't mean you aren't nervous. It doesn't mean you're guaranteed to succeed.

It means you're willing to START.

Take one step. Make one call. Do one workout. Have one conversation. Fill out one application. Put one idea into motion.
Stop waiting until you know everything.

Stop waiting until you're completely ready.

Stop sitting in the stands watching other people live the life you keep talking about living.

GET IN THE GAME!

Today, make the decision to move from PASSIVE SPECTATOR to ACTIVE PARTICIPANT.

Your life isn't something you're supposed to watch.

It's something you're supposed to LIVE.

Today is the day to take our Coach Rozy message to heart:

DON’T JUST DREAM IT — BUT DO IT!

Keep Climbing!
Coach Rozy

Coach Rozy

09/08/2026

09/07/2026

09/04/2026

09/03/2026

09/01/2026

08/31/2026

08/28/2026

08/27/2026

08/25/2026

08/24/2026

Address

Opening Hours

Telephone

Website

Alerts

Contact The Business

Shortcuts

Share

Category

Listing takedown request

Monday	9am - 5pm
Tuesday	9am - 5pm
Wednesday	9am - 5pm
Thursday	9am - 5pm
Friday	9am - 5pm
Saturday	9am - 5pm
Sunday	9am - 5pm