These classes are open to
members and nonmembers.
Saturdays
9am and 10:30am
Mondays & Wednesdays
6:30 to 7:30 p.m.

 

Fee: $5 for each class

 

Classes are on a first come first serve basis

Classes include stretching techniques,
light weight lifting and flexibility & cardio exercises

 

Contact Troy Cooper (Personal Trainer)

314-276-1081

Website: www.tcoopertotalfitness.com
Email: tcoopertotalfitness@hotmail.com

 

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Read it, Live it, Love the Results.

Be flexible. Resist the temptation to break.
There will be times when circumstances arise that you can’t control. Circumstances which my cause you to stray from your goals. However, this does not give you permission to give up. You must be flexible, bend, then snap back and start again. It’s not what happens to you that matters, it’s how you respond to that which happens. Don’t ever let yourself be broken. 

Carrots really can help your eyesight!
Carrots are an old-time remedy for poor eyesight. Studies show that drinking a five ounce cup of carrot juice twice a day for two weeks, brings definate improvement. Scientists feel it’s the special vitamin A ingredient carotene that helps with vision. So, if you can't eat enough carrots give the juice a try—it tastes great and works!

It’s not what you are that holds you back, it’s what you think you’re not.
—Denis Waitley

This Weeks Exercise.
behind back tricep press

Stand with one foot slightly in front of the other, back straight, shoulders back and chest out. Hold a large dumbbell with both hands, palms facing in. With the dumbbell behind you, let it rest on your buns. Keeping your arms straight, raise the dumbbell as far back and high as possible, squeezing your shoulder blades together while opening your chest. Hold for 2-3 counts, repeat 10-15 times.

 

 Life isn't always easy...
Entertainer Dean Martin worked for various bands throughout the early 1940’s, surviving mostly on looks and personality rather than vocal ability, as he didn’t develop his smooth singing style until later. His big break came in 1943 when he opened for Frank Sinatra and flopped, it was the setting for the two men’s introduction. Together they formed “The Rat Pack” and he became a major star.

If we do not plant knowledge when young, it will give us no shade when we are old.
—Lord Chesterfield

 

 

Eating Healthy is Easy!
Carrots in Sauce
1 lb frozen carrots
4 whole cloves • 1 bay leaf
2 tbs light butter

2 tbs wheat flour
1 cup skim milk
cayenne pepper and parsley to taste
Melt butter in sauce pan, then blend in flour. Add milk and one cup water, cook until thickened.
Add carrots and seasonings and cook additional 5-10 minutes, until carrots are hot.

 
Cajun-Style Baked Fish
1 lb fish fillets • 4 tsp olive oil
1 tbs paprika • 2 tsp thyme leaves
1 tsp onion powder

2 tbs minced garlic
red pepper to taste
Preheat oven to 400oF. Combine oil with spices. Spread mixture evenly on one side of each fillet. Place fillets on a lightly oiled baking pan, seasoning side up. Bake until fish flakes easily— 8 to 10 minutes. 

 

True morality consists, not in following the beaten track,
but in finding out the true path for ourselves and in fearlessly following it.

—Mohandas Gandhi

For a quick workout at your desk.
Click on one of the Icons below
and we will take you through a
workout you can do at your desk!

    

Health & Fitness links....
Have a favorite site?
Please send it to me so I can add it to the list. 
cindy@ironworksfitness.org

 

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Nutritional Data

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