IRON & OARS Strength and Row Studio

Try this super refreshing summer recipe:

Ingredients:
1 cup (245g) nonfat milk
1 cup (160g) frozen diced pineapple
1/2 cup (75g) frozen diced mango
1/2 fruit, without skin and seed (68g) avocado
1/2 cup (127g) plain nonfat Greek yogurt
1 cup (30g) raw baby spinach
2 tablespoons (8g) shredded unsweetened coconut flakes (divided)
2 teaspoons (8g) chia seed (divided)

Directions:
Add milk, fruit, avocado, yogurt, and spinach to a high speed blender. Blend until thick and smooth. Pour into two bowls. Top each bowl with 1 tablespoon coconut, 1 teaspoon chia seeds, and optional berries (macros will vary). Serve immediately.

Notes:
Add liquids to the blender first to help with blending.
Fresh kale can be substituted for spinach, as desired.

A huge CONGRATULATIONS to Jill and Steve for crushing the IRON & OARS Spring 50 Day Transformation Challenge!

Jill lost 12.8 lbs, 4.9% Body Fat and 9" total inches!
Steve lost 24.3 lbs, 6.3% Body Fat and 11.5" total inches!

Combining workouts with healthy nutrients is when successful body change happens. Our challenge is completely individualized for your body, your current fitness level and your specific goals.

This is not a gimmick or a fad diet - no supplements, injections, drops or pills. You learn the nutrients your body needs and we ensure that you can use real food and real life situations to fuel your body the right way. Winners receive $350 CASH!!!

The SUMMER 50 Day Transformation Challenge starts June 1st-3rd!
ironandoars.com Call Jen 515-210-9139 for more information or stop in 7-10 am Saturday June 1st.

The IRON & OARS Spring 50 Day Transformation Challenge said "GOODBYE" to 189 lbs, 118" inches, and 52.85% of body fat!!! Get in your best shape the healthy way! The Summer Challenge starts this Saturday! Https://www.ironandoars.com

Fitness Destination in Waukee, Iowa - IRON & OARS Visit your premier fitness destination in Waukee, Iowa, Iron, and Oars: expert classes, personal training, and nutrition programs. Join today!

Over 50 Members conquered the Memorial Day Murph "ROW style" at IRON & OARS this morning! It was tough... but they are tougher! ironandoars.com

Try this delicious dessert:

Ingredients:
12 ounces (340g) "Nestle Toll House" semi-sweet mini morsels
2/3 cup (204g) fat-free sweetened condensed milk
3/4 tsp vanilla

Directions:
Melt chocolate chips in condensed milk in a medium saucepan over medium-low heat.
Stir in vanilla.
Pour chocolate mixture into an 8-inch square pan. Sprinkle with sprinkles for decoration if desired.
Chill for several hours or overnight. Cut into 20 squares and store in the refrigerator in an airtight container.

Try this amazing vegan taco recipe:

Ingredients:
1/4 cup (60g) apple cider vinegar
6 tablespoons (91g) fresh lime juice (divided)
1 tablespoon (21g) agave syrup
1 1/4 teaspoons salt (divided)
8 ounces (227g) shredded red cabbage slaw
1 tablespoon (14g) olive oil
2 teaspoons (2g) chili powder
2 teaspoons ground cumin
1 teaspoon paprika
1/4 teaspoon garlic powder
1/4 teaspoon (1g) onion powder
1 24-ounce bag (680g) cauliflower florets
1 can drained (253g) canned chickpeas (rinsed and drained)
6 tortillas (258g) "Mission" protein plant powered tortillas

Directions:
Preheat the oven to 425 degrees.
In a bowl, whisk together apple cider vinegar, 2 tablespoons lime juice, agave, and ¼ teaspoon salt. Add shredded cabbage, coating evenly and set aside.
In another bowl, combine chili powder, cumin, paprika, remaining 1 teaspoon of salt, garlic powder, onion powder, 4 tablespoons lime juice, and olive oil.
Add chopped cauliflower florets and chickpeas to the bowl and mix well to coat evenly.
Place cauliflower and chickpeas on a greased baking sheet and roast for 30 minutes, stirring occasionally during cooking, until chickpeas are slightly crispy and cauliflower is tender.
Let cool for 5 minutes.
To prepare taco, take a tortilla and fill with roasted cauliflower and chickpeas and the red cabbage slaw. Garnish with jalapeno, avocado, and cilantro as desired (macros not included) and enjoy!

Notes:
Feel free to use any variety of prepackaged, undressed coleslaw mix.

Try this sweet and balanced recipe:

Ingredients:
2 1/3 cups (280g) white whole wheat flour
11 tablespoons (99g) brown sugar (divided)
3/4 teaspoon salt (divided)
3 tablespoons (43g) unsalted butter (softened)
1/4 cup (26g) ground flaxseed
1 tablespoon baking powder
1/4 teaspoon nutmeg
3/4 cup (170g) low fat cottage cheese (room temperature)
1/2 cup (123g) nonfat milk (room temperature)
1 large (50g) egg (room temperature)
2 tablespoons (28g) coconut oil
3 1/2 teaspoons (7g) orange zest (divided)
1 teaspoon vanilla extract
1 medium (3" dia) (182g) apple (grated)
1 cup (100g) coarsely chopped fresh or frozen cranberries (do not thaw if frozen)
2/3 cup (80g) powdered sugar
1 1/2 teaspoons (8g) orange juice

Directions:
In a small bowl, stir together ⅓ cup flour, 3 tablespoons brown sugar, and ¼ teaspoon salt. Add the softened butter and work into the mixture by rubbing between your fingers until a crumbly consistency is reached. Cover and place in the fridge until ready to use.
Preheat the oven to 350 degrees F. Grease and line a 9x5-inch loaf pan with enough parchment paper to leave a 1-inch overhang on each side.
In a large bowl, whisk together the remaining 2 cups flour, flaxseed, baking powder, ½ teaspoon salt, and nutmeg.
In the bowl of a food processor or blender, blend cottage cheese, milk, the remaining 8 tablespoons (½ cup) brown sugar, egg, coconut oil, 3 teaspoons orange zest, and vanilla until smooth. Add to the dry mixture along with grated apple and chopped cranberries and stir until just combined (don’t over-mix). Batter will be thick.
Pour batter into the prepared baking pan and sprinkle the top with streusel. Bake for 50-60 minutes until a toothpick inserted in the center comes out clean. Cool for 10-15 minutes before removing from the pan and transferring to a wire rack to cool completely.
Sift powdered sugar into a small bowl and add juice and the remaining ½ teaspoon zest. Stir to combine then drizzle over the loaf with a spoon.

Get your sweat on this summer at IRON & OARS! Call 515-210-9139, visit .com, or stop in anytime!

Fitness Destination in Waukee, Iowa - IRON & OARS Visit your premier fitness destination in Waukee, Iowa, Iron, and Oars: expert classes, personal training, and nutrition programs. Join today!

Check out this amazing recipe:

Ingredients:
1/4 cup (85g) honey
3 tbsp (51g) soy sauce (Tamari if gluten-free)
2 cloves garlic (diced)
1 tablespoon (14g) olive oil
16 ounces (453g) raw chicken breast (cut into bite-sized pieces)

Directions:
Whisk the honey, soy sauce, and garlic together in a small bowl or measuring cup.
Heat oil in skillet over high heat. Add diced chicken to the pan and sear (without turning) for 3-5 minutes until the underside is golden brown. Toss, and continue cooking for another 1-2 minutes.
Add the sauce to the pan and stir to combine. Continue cooking for another 2-3 minutes or until the chicken is just cooked through and the sauce is slightly thickened.
Garnish with green onions, sesame seeds, and/or red pepper flakes if desired.

Just some of the reasons these guys like being a part of IRON & OARS! .com

Brad shows up and works hard! Rowing + lifting is an intense sweatfest .com

Try this deliciously healthy recipe:

Ingredients:
1 pound (454g) raw ground chicken breast
1 cup (185g) cooked quinoa
3/4 cup (99g) mild red enchilada sauce
1/4 cup (57g) egg whites
2 tablespoons (17g) "McCormick" less sodium taco seasoning
3/4 cup (68g) "Kraft" shredded Mexican blend cheese
1/2 cup, chopped (120g) yellow onion (finely diced, about 1/2 small onion)

Directions:
Heat oven to 350 degrees. Spray a 12-cup muffin pan well with nonstick cooking spray.
Mix together the ground chicken, quinoa, onion, taco seasoning, egg whites, and 1/2 cup of the enchilada sauce in a large bowl.
Divide the mixture among the 12 muffin cups. Bake for 20 minutes.
Remove the pan from oven. Divide the remaining 1/4 cup enchilada sauce among the muffins, spooning about 1 teaspoon of sauce on top of each muffin. Sprinkle with grated cheese.
Return to the oven and bake for another 10 minutes until the cheese is melted.
Garnish with lime, cilantro, or chopped red onion. Serve alongside rice, beans, quinoa, salad, veggies, or tortillas.

Notes:
Store leftovers in the refrigerator for up to 5 days or in the freezer for up to 3 months.
If you can’t find ground chicken breast use 99% lean ground turkey breast instead. The macros are nearly identical!

Happy 400 classes Jill! We love your bubbly personality, and having you as a member at IRON&OARS! .com

Now is your chance to try the workout everyone is talking about! Free classes on Saturdays, open to the public! @

Fitness Destination in Waukee, Iowa - IRON & OARS Visit your premier fitness destination in Waukee, Iowa, Iron, and Oars: expert classes, personal training, and nutrition programs. Join today!

IRON & OARS workouts are for all fitness levels! This is the place that you can workout intensely even if you've had knee, hip, back injury/surgery- we offer modifications for all exercises. Try a class for free .com

A full month of unlimited classes for only $30! @

Fitness Destination in Waukee, Iowa - IRON & OARS Visit your premier fitness destination in Waukee, Iowa, Iron, and Oars: expert classes, personal training, and nutrition programs. Join today!

Megan is always smiling and so much fun to have in class! Happiest Birthday!

Determination + Perseverance = SUCCESS! .com

IRON & OARS combines Strength Training, Rowing, Mobility & Stretching into a challenging, high-intensity, no-impact, FULL-body workouts for all fitness levels. .com

Debbie is beautiful inside and out and is such a strong lady! We love working out with her, and having her as a member! .com

Its not too late! Get in your best physical shape before summer starts! .com

Congrats Chris! The next Transformation challenge starts April 6th, .com

Now is your chance to try the workout everyone is talking about! Free classes on Saturdays, open to the public! .com

Checkout Gingers AMAZING results:
Lost 19.7 pounds
Lost 5.9% body fat
Lost 3.25 inches on my chest
Lost 5 inches on my waist
Lost 3 inches on my hips.
Ginger: "The 50 day challenge was the reset my family and I needed. It provided a healthy level of competition for me to strive for good changes. We have substituted some unhealthy foods and habits to some great alternatives. I feel confident that we will continue these lifestyle changes moving forward including consistent exercise, a healthy balance of macros that supports our active lifestyle, as wells as monitoring our fitness level and body measurements. I learned a lot about finding healthy food alternatives and replacements as well as pushing myself to find variety in what I was cooking. We actually saved quite a bit of money by not eating out as much. I learned the importance of leaning on others for support and encouragement as well as being held accountable and manifesting what I want out of myself into the world. Most importantly, I am setting a better example for my daughter as she in turn is making better nutritional and life style choices. I am excited to keep progressing towards my healthy weight goal at which point I will focus on maintaining and creating more muscle definition."
This is what the 50 Day Transformation Challenge is all about! Next challenge starts April 6th, ironandoars.com

Get in your best physical shape before summer!! Next challenge run April 6th- May 25th, no drugs, supplements, or packaged meals. Check out our page for past before and after photos!

Fitness Destination in Waukee, Iowa - IRON & OARS Visit your premier fitness destination in Waukee, Iowa, Iron, and Oars: expert classes, personal training, and nutrition programs. Join today!

Zach got 2nd place in the mens 50 Day Transformation Challenge! Zach says "This challenge was a great experience, I started an amazing workout routine, tracked my body composition, and got a personalized nutrition program. I was able to still eat things I loved, but I tried to focus on the nutrient rich foods that my body needed. The results after 50 days are obvious. I look and feel great and I’m definitely the strongest I’ve ever been!" The next challenge starts April 6th, ironandoars.com

Our 1st Place female winner Brooke lost 11.2 lbs, 6% body fat, and 14.5 inches in only 50 Days! She won $350 CASH and look at these amazing results! Brooke says "I feel like this challenge has given me my life back! I feel like a new person, I have more energy, I'm sleeping better, and feel SO much stronger! The biggest impact has been learning that I do not need to restrict to lose weight, being able to eat so much and what I want makes this challenge sustainable. It's not about the number on the scale it is about being healthy and strong all possible by being challenged to live a healthier lifestyle!"
If you'd like to see results before summer our next challenge starts April 6th!

Fitness Destination in Waukee, Iowa - IRON & OARS Visit your premier fitness destination in Waukee, Iowa, Iron, and Oars: expert classes, personal training, and nutrition programs. Join today!