Wednesday Night Running Barre extravaganza

Posted on May 20, 2013 by coachloran

Exciting news…Kris’ Hot Yoga and Coach Loran partner-up for Wednesday Night Running Barre extravaganza…Class begins June 5, 2013 at 5:30pm. New to running? Experienced runner? Want to learn the three keys to better running? Posture, position, and cadence are the “Big 3″ to make your running more enjoyable. But that’s not all, combine 20-30 minutes of good running form with 20-30 minutes of amazing HOT BARRE that only Kris’ Hot Yoga offers to get a one-of-a kind workout in Des Moines. Temps will be anywhere from 85-95 degrees, both inside and outside…You’ll not only be sweatin’ but you’ll be smokin’ hot after these workouts! All levels of runners are welcome. This 50 minute class will always end with a 10 minute value-added conversation on nutrition, shoes, summer hydration, and more.

May Monthly Challenge – Bike Month in Central Iowa

Posted on May 6, 2013 by bemiserin

With May being bike month we know that many of you are anxious to start biking on the roads and trails again. Before you do, we challenge you to be adequately prepared for outdoor cycling. On Thursday, May 9th at 6:30pm, Rasmussen’s Bike Shop and Ironworks coaches will be hosting a FREE bike clinic. We will discuss bike safety tips for riding on the roads and trails, how to fix a flat tire, patch a tube, true test a wheel, adjust brakes, clean your bike chain and more.

Hope to see you there!

May 11th Swim Clinic

Posted on May 2, 2013 by bemiserin

IronWorks next swim clinic will be on Saturday, May 11th from 1-3pm at Dowling high school pool. The focus on this swim clinic will be open water swimming: safety, strategies, drills & wetsuit. If you have a wetsuit feel free to bring yours.

Coach Adam and Coach Pam have a great clinic planned, you don’t want to miss it!

To register CLICK HERE

Ultimate Warrior Summer Running Camp for Middle School

Posted on April 23, 2013 by coachloran

One of the things that I feel blessed to do in my “work” is coach Middle School aged children. Last summer we started the “Ultimate Warriors Summer Running Program, a program which teaches a life sport to kids entering 6th-8th grade. We had so much fun we thought we would do it again….

“Middle School 2013 Summer Cross Country Running Camp”

Description:

“Who said that running could not be fun? Spend a summer running the trails in and around the Dowling campus, meeting new friends and having a great time! Learn running technique, stretching, hydration management, and running-related strength exercises.

Camp starts June 10 through July 27, Monday thru Friday, 8-9:15 a.m.

Runners will be supervised by State of Iowa trained & certified coaches.

Cost is $195 total for the entire 7 weeks. This cost includes a running jersey plus race entry fees for 2 family-friendly road races (Urbandale 4th of July and Living History Farms Harvest Dreams).

If you have not heard about the legendary Friday Funday each week, it is a tradition you won’t want to miss!

Tell your friends, tell your neighbors, this camp is open to all kids entering 6th-8th grade. Last year’s camp had kids from 15 Des Moines area schools.

Please feel free to pass this email onto friends. Here is a short video explaining more about the camp, http://www.youtube.com/watch?v=ts8C_bd4Srk.

Online registration can be found here, https://reg.abcsignup.com/reg/event_page.aspx?ek=0021-0005-354dd641692c473a986cd7bd1173caed

April Monthly Challenge

Posted on April 17, 2013 by coachloran

Kindness, often overlooked but always appreciated.

In the spirit of the “Go-Giver”, this month’s challenge is to look at life as an opportunity to help others. We all have things that can “weigh us down”; weather, tragedy at Boston Marathon, work, etc… Yesterday I was reminded of kindness. My car was in the shop being repaired and I was driving a loaner vehicle. I was at the drive-thru at Caribou ordering coffee. Unfortunately, my wallet was not with me. Yep, without saying a word, or hearing a word, the person in front of me paid for my coffee. Random? You choose…but, we do live in a world full of good. Pass it on.

Have a great day!

Upcoming Nutrition Classes

Posted on April 1, 2013 by coachloran

We have some great classes planned over the next couple of months. Check out the topics and dates below then CLICK HERE to register!

April 3rd- Super foods and Stress
April 18th- Nutritional supplements for Basic needs
May 1st- School/Summer lunches
May 16th- Recipe Recreation
May 30th – Preparation and Meal planning

All classes are 5:00-6:00 p.m.

Cost: $5

Location: West Lakes Condominiums – 1770 92nd street, West Des Moines 50266

Take university heading to Waukee- Turn Left on Boone Dr. corner of Jethros and Caseys-
The Condominiums are on your right- there is a club house at your second right- There is parking there- classes will be held in the club house.

There are still some spaces available for the Nutrition and Healthy home services. Check out the Nutrition tab or CLICK HERE for more information.

Have an awesome day!

Swim Clinic on Saturday!

Posted on March 27, 2013 by coachloran

There is still room to join our swim clinic! Sign up today, CLICK HERE

When: Saturday, March 30th

Where: Dowling High School Pool

Time: 2-4pm

Why: Learn proper swim technique, swim drills, and open water swim tips.

Cost: $40 per person (please bring to clinic made out to IronWorks)

Let’s Shop!

Posted on March 20, 2013 by coachloran

Our next Nutrition Class is just around the corner. Join us on Monday, March 25th from 5:00pm to 6:00pm as we shop the perimeter. Coach Leah will show us good, better, and best options when it comes to pre/post race and day to day training along with basic meal planning.

When: Monday, March 25th

Time: 5:00pm to 6:00pm

Where: Dahl’s Grocery Store 15500 Hickman Road, Clive

Cost: $5 per person

R.S.V.P. as space is limited! CLICK HERE

Swim Clinic March 30th

Posted on March 14, 2013 by coachloran

We will be having a swim clinic at the end of the month! Read below and join us if you’d like to work on your technique. Hope to see you there!

Held at Dowling High School pool.
Two sessions, 2-4pm, and 4-6pm.
Cost is $40 per person.
We will work on stroke technique and open-water swim drills.
Limited to 24 people per session, we will have 6 (yes, six) coaches on the pool deck to help so that is a 4:1 ratio of swimmers to coaches.
Audience is new swimmers to high-intermediate, you will be in lanes by ability so no worries about being too slow or too new.
Please RSVP by Clicking Here

5 Minute Challenge

Posted on March 11, 2013 by coachloran

Try this 5 minutes challenge and see how you stack up against others listed below.

1 minute of push ups

1 minute of jumping lunges

1 minute of egg roll knee tucks

1 minute mountain climbers

1 minute of skaters

Results:

Patty: 68.42.13.94.90=307

Steven: 84.53.10.92.53=292

Molly: 43.42.8.117.99=309

Kristin: 61.29.12.106.66=274

Stacey: 53.48.16.143.113=373

John: 84.64.14.184.92=438

Kevin: 87.62.13.155.103=420

Jake: 110.75.12.134.108=439

Kylie: 56.25.11.92.81=265

Anna: 81.36.11.114.60=310

Chris: 70.60.9.70.73=282

Linn: 113.85.12.122.92=424

Leah:84.65.12.157.106=424

coachloran

Where peak performance, personal potential and life's priorities meet, mix & balance.