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

Total Workout Pro, 8223 California Avenue., West Sacramento, CA (2025)

04/21/2024

🚨 Self-Defense Mastery Starts Here! 🚨

Hey everyone! 👋 Excited to share our latest video tutorial on the essentials of self-defense. Whether you're new to self-defense or looking to sharpen your skills, this guide covers everything you need to stand firm and stay safe.

What We Cover:

🥋 Balance Drills: Learn to feel and correct your balance with easy partner exercises.
🛡️ Optimal Stance: Discover the best ways to position yourself for safety and efficiency.
🔄 Dynamic Movements: Master moving in all directions without losing your footing.
💪 Vocal Power: Use your voice to boost confidence and ward off threats.
🥊 Defensive Techniques: Effective knee lifts, snap kicks, and targeted hand strikes.
🆓 Escape Tactics: Break free from common grabs and holds with simple techniques.
⚡ Distraction Moves: Quick actions to distract and disarm an aggressor.
Staying safe isn't just about fighting back—it's about being smart, prepared, and aware. Check out our full video for a step-by-step guide to keeping yourself and your loved ones safe. 🎥💡

👍 Like, share, and comment to help spread the word about personal safety! Let’s empower each other to be more secure in any situation.

Feel free to tag someone who could use these tips or share your thoughts and experiences with self-defense below! Let’s keep the conversation going and build a safer community together. 💬✨

Master Essential Self-Defense Skills | Balance, Stance & Dynamic Movementhttps://www.covenantofcourage.com/https://www.warriorbootcamp.net/https://www.junior...

04/21/2024

🌟 Exciting News from Covenant of Courage! 🌟

Are you ready to transform your health and well-being? Join us as we tackle the challenges of modern life with our cutting-edge health and fitness programs. At Covenant of Courage, we’re passionate about creating a healthier community, and we want you to be a part of it!

🏃‍♂️ Dive into our community-based activities that make fitness fun and inclusive for all ages.
🍎 Attend our educational workshops to learn about nutrition and the keys to a healthy lifestyle.
🤝 Benefit from our partnerships with top health professionals.
💡 Enjoy our accessible and affordable fitness solutions—no matter where you are!
🏅 Stay motivated with our ongoing support and become part of a thriving online community.

🚀 We’re also thrilled to hint at upcoming technologies and innovative programs that will make staying fit even more exciting!

👍 Like, share, and comment if you believe in a healthier future! Join us and make the first step towards a healthier you today. Don't forget to follow our page for updates and inspiration.

👉 Let’s make health and fitness achievable and fun for everyone! Join our movement! 💪

🌟 Welcome to Covenant of Courage's YouTube channel! 🌟https://www.covenantofcourage.com/https://www.warriorbootcamp.net/https://www.juniorleadership.net/In ...

04/19/2024

🚨 Important Water Safety Alert! 🚨

Hey everyone, I recently came across some concerning information about the chemicals in our drinking water, both tap and bottled, and their links to cancer risks. Did you know that drinking about two liters of water every day for 70 years could give you a 1 in 2,000 chance of developing cancer? 😧

We often hear how important it is to stay hydrated and drink plenty of water, but what if the water we're drinking is part of the problem?

🔬 Here’s the scoop:

Forever Chemicals: Chemicals like hexavalent chromium are in many US water supplies. They're tough on our health, and not just in movies like Erin Brockovich!
California Taking Action: California is setting strict limits on these chemicals, much lower than federal standards, to keep their residents safe.
Bottled Water Woes: Even bottled water isn’t safe from contaminants, containing up to 240,000 microplastic particles per liter.
🌊 What Can We Do?
Investing in a good home water filtration system, especially those with reverse osmosis, seems like a wise choice right now. It’s an investment in our health that could make a big difference.

💡 Let’s make informed choices and discuss how we can protect our water sources for a healthier future. Do you have any water filtration recommendations or tips on staying safe? Drop them in the comments below!

👇 Comment, Like, & Share this post to spread the word – let’s keep our communities informed and safe!

Understanding the Risks of Cancer-Causing Chemicals in Our Drinking Waterhttps://www.covenantofcourage.com/https://www.warriorbootcamp.net/https://www.junior...

04/16/2024

🌟 Life-Changing Lesson Alert! 🌟

Ever felt stuck despite really wanting to achieve something? That was me, until a candid chat with my wife over our old Ikea table changed everything. She taught me a crucial lesson about the power of systems over goals, which transformed the way I approach success.

Today, I'm excited to share this transformation with all of you! 🚀

👉 Here's a sneak peek of what I learned:

Set Your Goal - Know exactly what you want.
Strategize - Learn from past successes.
Initiate One-Time Actions - Make impactful changes.
Create a Daily/Weekly System - Build routines that lead to success.
Commit Fully - Stick to your plan with the 10-30-100 rule.
This isn't just my journey—it's a practical guide for anyone looking to achieve anything. Check out the full story and framework for setting up systems that lead to real results. Let’s ditch the frustration and embrace progress together!

✨ Transform your aspirations into achievements. Start today and see where a systematic approach can take you!

👍 Like and share if you find this helpful! And don't forget to comment your thoughts or your own stories of transformation!

🚀 Transform Your Life with This Powerful Lesson on Systems vs. Goals!https://www.covenantofcourage.com/https://www.warriorbootcamp.net/https://www.juniorlea...

04/15/2024

🚗💪 Stay Fit on the Road! Essential Exercises for Drivers 💪🚗

Spending a lot of time in the car lately? 🕒🚘 Whether you're commuting every day or heading out on a weekend road trip, it's important to keep your body feeling good and moving well!

We've just dropped a new video that's packed with easy, effective exercises specifically designed for drivers. Here’s what you can look forward to:

👉 Neck and Shoulder Relief: Simple exercises to melt away the tension.
👉 Core Strengthening: Enhance your posture and support your back right from your seat.
👉 Lower Back Care: Gentle movements to ease back pain and increase flexibility.
👉 Leg and Hip Flexors: Keep those legs from stiffening up with stretches you can do while seated.
👉 Hand and Wrist Exercises: Quick exercises to keep your hands and wrists supple and strong.

No need to suffer from stiffness or discomfort after driving. 🙌 Check out our video and start incorporating these moves into your daily drive to make every journey pain-free and enjoyable.

🎥 Watch, like, and share our video to help more drivers stay healthy on the road!

🚗💪 Driving Fitness Forward: Essential Exercises for Frequent Drivers 💪🚗https://www.covenantofcourage.com/https://www.warriorbootcamp.net/https://www.juni...

04/14/2024

🌾🚜 Big News in Agriculture! 🚜🌾

Bill Gates has become the largest private farmland owner in the U.S., with over 275,000 acres across 19 states! Why is a tech billionaire buying up so much farmland, and what does it mean for our farmers and local economies?

Nebraska State Senator Tom Brewer has voiced concerns that these acquisitions could potentially harm local economies, increase pressure on small farmers, and shift agricultural practices. With Gates' significant investments in plant-based food companies like Beyond Meat and Impossible Foods, some speculate that this move could be part of a larger strategy to reshape the agricultural landscape.

What do you think? Is this a step towards sustainable agriculture, or is there more to the story? Let's discuss the impact of these farmland acquisitions on our food systems and rural communities. 🌱🥩

👇 Share your thoughts below, and don't forget to like and share this post to keep the conversation going!

🌾🚜 Exploring Bill Gates' Massive Farmland Acquisitions: What's the Impact on U.S. Agriculture? 🚜🌾https://www.covenantofcourage.com/https://www.warriorboo...

04/14/2024

🚀 Ever wondered what fuels your drive? Let's dive into the fascinating world of motivation together! 🌟

In today's video, we break down the two main types of motivation: intrinsic and extrinsic. Whether you're looking to boost your focus, enhance your learning, or just understand why you do what you do, this video is packed with insights!

🔹 Intrinsic Motivation: Find out why we sometimes do things just for the joy or challenge they bring and how this can lead to lasting satisfaction and creativity.
🔸 Extrinsic Motivation: Explore how external rewards like praise, money, or competition influence our actions and how they can be harnessed to achieve our goals.

🎯 Plus, don’t miss our practical tips on how to balance these motivations to improve both personal and professional life!

💬 Watch, learn, and engage—let us know your thoughts in the comments! What motivates you the most?

👍 Like and Share if you find this helpful, and don’t forget to follow us for more insights into making the most out of every day!

🔥 Unveil the Secrets of Motivation: Intrinsic vs. Extrinsic! 🔥https://www.covenantofcourage.com/https://www.warriorbootcamp.net/https://www.juniorleadershi...

04/07/2024

🚀 Ever find yourself wishing you could stand comfortably through those never-ending hours at work or home? Whether it's behind a counter, at a standing desk, or in the kitchen, we've all been there. Good news! You CAN build endurance to stand stronger and longer without the usual aches and pains. 🏃‍♂️💪

🌟 Here's the scoop:
1️⃣ Core Power: A strong core is your secret weapon. Simple exercises like planks and bridges can make a world of difference.
2️⃣ Leg & Glute Strength: Your legs and glutes are your standing pillars. Squats, lunges, and calf raises aren't just for looks; they're for endurance.
3️⃣ Stay Balanced: Incorporating yoga or Pilates into your routine can dramatically improve your balance and flexibility, making those long standing hours a breeze.
4️⃣ Routine Matters: Consistency is key. Mixing these exercises into your daily routine will have you standing strong like never before.

💡 Remember, it's not about enduring discomfort; it's about preparing your body to handle it effortlessly. Let's embrace those standing hours with confidence!

👉 Dive in, give these tips a try, and share your journey with us. Together, we're standing strong!

"Stand Strong: Boost Your Endurance for Long Hours on Your Feet 🏋️‍♂️🧘‍♀️https://www.covenantofcourage.com/https://www.warriorbootcamp.net/https://www.juni...

04/07/2024

🌟 Big News, Everyone! 🌟 We're kicking off an amazing initiative here at Covenant of Courage, and we need YOU to join us on this incredible journey! 🏃‍♂️💨

We've seen how sedentary lifestyles are creeping into our daily lives, and it's time to shake things up! We're on a mission to make sports and physical activities a fun and integral part of everyone's life. 🎉 Whether you're into team sports, solo workouts, or just looking for a fun way to stay active, we've got something for everyone!

But it's not just about getting moving; it's about building stronger, healthier communities together. 🤝 From improving our physical and mental health to connecting with neighbors and friends through active play, the benefits are endless.

We're tearing down barriers to ensure everyone can participate, partnering with local spots to bring more opportunities for everyone to get involved. 🚀

So, are you ready to be part of something special? To move, to connect, to thrive? Let's do this! 💪

👉 Hit 'Like', share this post, and let's spread the word. The more, the merrier! Let's transform our lives and communities together with the joy of movement! 🌈✨

Transform Your Life & Community: Join the Movement! 🌟 | Covenant of Couragehttps://www.covenantofcourage.com/https://www.warriorbootcamp.net/https://www.jun...

04/06/2024

🌟 Embracing the Journey Towards Self-Control and Mindfulness 🌟

Hey, lovely community! 🌈

Ever find yourself struggling to stick to your gym routine, choose healthier meals, or cut back on that extra glass of wine? Trust me, you're not alone. It's been a long journey for me, wrestling with binge eating and trying to find peace with my body. 🍽️💔 But here's the thing - it's not just about sheer willpower or riding the wave of motivation. It's about mastering a skill we all have within us: the ability to persevere even when the going gets tough. 🚀

I recently delved into the fascinating world of the Marshmallow Test, a simple yet eye-opening study that reveals so much about our ability to delay gratification for greater rewards. 🍬👀 It turns out, this skill is closely linked to success, focus, and even the strength of our personal relationships!

The science behind it all? It boils down to two systems in our brain: the 'hot system' that's all about immediate reactions and desires, and the 'cool system,' situated in our prefrontal cortex, which helps us plan, decide, and control our impulses. 🧠🔥❄️

So, how do we harness this power? By setting up simple 'if-then' plans to guide our actions when temptation strikes. 📝✨ For instance, if I'm craving a Netflix binge, I'll only allow myself to watch while walking on the treadmill. It's about finding those clever workarounds that align with our goals. 🏃‍♀️📺

And guess what? Tools like mindfulness and meditation can be game-changers, especially for someone like me dealing with ADHD. I've been using Headspace, and it's honestly been a revelation in understanding my impulses and sharpening my self-control. 🧘‍♂️✨

The beauty of this journey? It's all about evolving our habits, slowly turning deliberate efforts into automatic responses that enrich our lives. 🔄💖 Whether it's managing stress with a gym session instead of a drink or turning to a cup of herbal tea and journaling when emotions run high, these small shifts can lead to profound changes. 🍵📖

Remember, it's okay to stumble and face setbacks. What matters is that we're kind to ourselves, learn from each experience, and keep pushing forward. 💪❤️

I'd love to hear your thoughts and experiences with self-control and delayed gratification. Have you tried any 'if-then' plans? What's worked for you? Let's share and support each other on this journey to a more mindful, fulfilling life. 🌟💬

Unleashing the Power of Self-Control: Beyond WillpowerStruggling to stick with healthy habits, manage binge eating, or maintain a balanced lifestyle? Discove...

04/04/2024

"🚔💪 Attention all heroes in blue! It's time to talk about what it truly means to be fit for duty - and it's not just about acing those physical tests. Staying in top shape is your secret weapon, whether you're responding to a call or facing the unexpected on the streets.

🏃‍♂️💨 From boosting your cardio to ensure you're always ready for that next foot chase, to strength training that prepares you for anything the job throws your way, we're covering it all. Agility, flexibility, and yes, even mental resilience - because being an officer is about both mind and muscle.

🍏🥤 And let's not forget the fuel that keeps you going - proper nutrition and hydration are key, especially under the weight of your gear. Plus, we're talking recovery and rest, because yes, even superheroes need their downtime.

📚 Stay sharp and stay strong with continuous learning and training, because fitness in law enforcement is a journey, not just a destination.

Join us in committing to a life of fitness, for duty and beyond. Let's support each other in being the best we can be, on and off the job. Like, share, and let's get the conversation started on staying fit for the force! "

Engage with this community-driven initiative and let's elevate our fitness together for a safer, healthier tomorrow. 🚨🌟

🚨 Stay Fit for the Force: Ultimate Fitness Guide for Law Enforcement 🚨https://www.covenantofcourage.com/https://www.warriorbootcamp.net/https://www.juniorl...

03/29/2024

🌈✨ Big News from Covenant of Courage! ✨🌈

Hey everyone! 🌟 We're on a mission to shake things up in the world of health and fitness, and we want YOU to be a part of it! 🚀

In today’s fast-paced world, it's too easy to fall into a sedentary lifestyle, but we're here to bring the change! Our latest health and fitness programs are all about making wellness accessible, enjoyable, and tailored just for you. 🏋️‍♀️🧘‍♂️

Here’s what’s brewing:

💪 Personalized Fitness Plans: No more generic workouts! Get a routine that’s crafted just for your goals and lifestyle.
🤝 Community Events: Join us for group challenges and outdoor fun. Fitness is better with friends!
📚 Educational Workshops: Knowledge is power. Learn how to live your healthiest life, from nutrition to mental wellness.
🌍 Resources for Everyone: We're breaking down barriers to ensure everyone has access to fitness, whether it’s discounted gym memberships or free online resources.
The impact? It’s more than just physical. Our community is feeling energized, happier, and more connected. And guess what? They’re spreading the wellness vibe everywhere they go! 🌟

Let’s create a ripple effect together! Whether you're taking your first step towards fitness or looking to level up your routine, we're here to support you every step of the way. 💖

👇 Dive into the comments and share your fitness journey, goals, or any questions you have! Let's turn our Facebook community into a powerhouse of health and inspiration! 💬

🔥 Let’s make wellness contagious! Hit LIKE, SHARE to spread the word, and don't forget to FOLLOW us for more updates and inspiration! 🔥

🌟 Welcome to the Covenant of Courage Channel! 🌟https://www.covenantofcourage.com/https://www.warriorbootcamp.net/https://www.juniorleadership.net/Today, we...

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