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Workout FREE for a WEEK at IronWorks Fitness.

NOTE: We are fitness professionals, not high pressure sales people...when you come in for your free week we will not follow you around to try to sell you a membership, however we are here to help and answer any questions you may have.  We will make your life healthier & happier with our full service fitness club, located on the 9th floor of the Met Square.
Open monday through friday: 5:30am to 7pm
 
 Please email me if you have any questions.  cindy@ironworksfitness.org

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Member Referral Competition!
Attention Members Get FREE stuff...
When you get your friends and family to workout FREE for a week!
July 19th - September 30, 2010
Refer 5-10 people & you will receive a $15 gift certificate.
Refer 11 or more people & you will receive a $25 gift certificate.

The individual who refers the largest number of people will receive a
FREE 3 Month membership and a $25 Gift Certificate!
 
Total Body Workout Classes.
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

 
IronWorksFitness/TricepPress.jpgThis 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! IronWorksFitness/Chest.jpg

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

The Daily Plate

Live Strong

Fitness Magazine

Prevention Magazine

The Yoga Journal

Nutritional Data

Body Building For You

Sign up for our Newsletter!

Sign our Guestbook

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 Follow us on twitter and facebook!

 

 

Information to Share?
Do you have information
you would like to share?
 Email me today: cindy@Ironworksfitness.org

 


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Congrats to our BIGGEST LOSERS!!!
1. Marilyn Springer lost 15.1 pounds
2. Kathy Voyles lost 7 pounds

3. Arlene Ligori lost 6 pounds

Keep up the great work. :)

Clearance SALE!!!
We are clearing our shelves! 
Stop in today and get a great deal on
  • SHORTS
  • SWEATPANTS
  • JACKETS
  • and the last few HEALTH & FITNESS Journals. 
$7 each or 2/$10!!

I love my country!!!

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Stand up for America!
If you are relying on TV News as your resource for what's going on in America, you may be surprised at what you don't know. Check out these articles, sites, videos and Blogs for some of the stories that you will never hear our News media report.

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We the people stand for AMERICA!
Click to view this great video, which has already gotten over
4 million hits. We are not alone in STANDING UP FOR AMERICA
and standing AGAINST SOCIALISM!!
God Bless America!
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Did you catch the 8-28 Rally on TV?
If not you can catch the it on you-tube!
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Another great video.
It's a must see movie clip.
Blacks and white's alike deserve so much more than our
government can ever offer! People need to be given the opportunity to prove themselves. There is nothing more rewarding than standing on your own two feet,
nothing more degrading than having to rely on others for “life support”.
Kudos to these guys!!!!!!!!

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How true.
 
1. You cannot legislate the poor into prosperity,
by legislating the wealth out of prosperity.
 
2. What one person receives without working for,
another person must work for without receiving.
 
3, The government cannot give to anybody
anything that the government does not
first take from somebody else.
 
4. When half of the people get the idea that they
do not have to work because the other half is going to
take care of them, and when the other half gets the
idea that it does no good to work, because somebody else
is going to get what they work for, that my dear friend,
is the beginning of the end of any nation.
 
5. You cannot multiply wealth by dividing it.

Don’t forget to vote NOVEMBER 2010.
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Join us for the Tea Party!

Click for details.

Location: Overlook Stage at the Gateway Arch, Jefferson National Expansion Memorial, St. Louis, MO

The Big Event is Sunday, September 12 (but Tea Party Weekend starts Friday Night)

Sign Up on facebook now!

Time: 12:00 pm – 4 pm
Noon: Pre-show speeches and music as the crowd gathers
1:00 pm: Rally begins at the Gateway Arch
4:00 pm: Rally ends at the Gateway Arch

Emcee: Jenny Beth Martin, Co-founder and National Coordinator, Tea Party Patriots

Music:

Sign Up to to stay informed on Friday’s event, Saturday’s workshops

Sign up on facebook
click here for rest of story

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If you are an Obama Supporter
don't be angry with me
Don't just belittle the opposition.  Search for the truth.
Democrats, Republicans, Independents, Constitutionalists,
Libertarians all need to pull together or watch the
demise of a free democratic society.  
 Our biggest enemy is not China , Russia , North Korea , and Iran our biggest enemy is a contingent of politicians in Washington DC .
The government will not help, so we need to do it ourselves. 
Click for the full article.

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Great Sites and Blogs

The Dana Show 
Michael Savage Show
The Laura Ingraham Show
Rush Limbaugh Show
Glen Beck Show
Sean Hannity Show
Hip Hop Republican

Sharp Elbows (great videos)
American Power  
The GreyFalcon
Patriot News 
The Stone Zone 

Constituting America

 


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 SOLD OUT!!
The 2010 edition has sold out.
However, the new edition of the
Health and  Fitness Journal
will be hitting the shelves soon!

“Stay tuned” and we  will keep you updated on the release date.

 

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 Located downtown in the Metropolitan Square Building
Serving downtown since 2001
211 North Broadway Suite 980 • Saint Louis, MO 63102
314-241-3488  cindy@ironworksfitness.org
Monday - Friday  •  5:30am - 7pm

Without Challenge There Is No Change!

Please contact us with issues or problems you encounter with this site.
cindy@ironworksfitness.org   •   314-241-3488