Sisters Health Club - A Club For Women



CELEBRATE YOUR FREEDOM 
TO BE  FIT!



IT'S GETTIN' HOT IN HERE - MUST BE OUR HOT NEW INFRARED SAUNA!!!
TAKE A LOOK AT OUR JULY SAUNA SPECIALS 
(You don't have to be a member to enjoy the benefits)

5 Sessions
$25 for members
$35 for non-members

10 Sessions 
$45 for members
$60 for non-members

One Month Unlimited
$50 for members
$75 for non-members


What is Infrared?
Infrared light (experienced as heat) is the invisible part of the sun's spectrum with the ability to penetrate human tissue to produce a host of health benefits. It is naturally occurring from the sun and is the basis for all Sunlighten™ saunas. Our sauna uses Solocarbon® Far Infrared Technology - most effective far infrared heat available. 

If a sauna is not efficient at emitting infrared, you are not receiving the benefits of infrared! Generic carbon blend heaters are less than 85% effective. Solocarbon® far infrared heaters are 95% efficient at emitting infrared. 

Health Benefits

WEIGHT LOSSStudies have shown that benefits of an infrared sauna session can burn upwards of 600 calories while you relax! As the body works to cool itself, there is a substantial increase in heart rate, cardiac output and metabolic rate, causing the body to burn more calories. 

LOWER BLOOD PRESSURE:  Infrared saunas induce a deep sweat to make the heart pump faster, which in turn increases blood flow, lowers blood pressure and helps circulation. Scientific evidence shows using an infrared sauna a couple times a week lowers blood pressure. 

DETOXIFICATION:  Sweating is the body’s safe and natural way to heal & stay healthy. Far infrared sauna benefits the body by heating it directly causing a rise in core temperature resulting in a deep, detoxifying sweat at the cellular level, where toxins reside. 

PAIN RELIEF Infrared heat penetrates tissue, joints, and muscles to relieve anything from minor aches and pains to chronic pain conditions such as fibromyalgia.

RELAXATION: Unlike traditional saunas which operate at extremely harsh temperatures, infrared is a gentle, soothing and therapeutic heat that promotes relaxation and improved sleep. Infrared sauna benefits include therapy that helps you relax while receiving an invigorating deep tissue sweat, leaving you fully refreshed after each session. 

IMPROVED CIRCULATION: Heating the muscles with infrared rays produces an increase in blood flow similar to that seen during exercise. Regular infrared sauna use can significantly stimulate blood flow up to twice the normal rate.



Zumba Dance Card!
Let us help you fill up your dance card!
Enjoy a "Shaker's Dozen"
Buy 12 dances and your 13th is FREE!
$96.00


Buddy Sessions Special
Working out with a partner increases your chances of making it to your workouts by more than 25%. Find a friend with similar goals and keep each other moving and motivated!

Buy a package of 8, get one FREE session.
















"At Sisters, we can always count on our instructor to brighten our lunch hour!  Her upbeat and motivating personality, along with offering a variety of classes, keeps our workouts challenging and fun!  While there are no misters at Sisters, we have made a lot of friends and we wouldn't want it any other way.  WE LOVE SISTERS!"
 
                                                                                                        ~The Benchmark Gals

"My first opportunity to visit Sisters Health Club was last year, probably in May or early June. I met with Kristy Butterfield to see if she would be interested in working with me to be able to run a 5K in October, 2013.  Kristy and I visited at length about the commitment I would need to make and what would be expected of me.  We worked out a plan to meet 3 days a week beginning in early August.  I used Sisters Health Club facilities during my training sessions with Kristy.  The staff was very supportive in my efforts as well as the members I would meet at the mirror when we were finished with workouts and all trying to get ready for work!
 
I can’t say enough about the facilities, the staff, and the members – all are TERRIFIC!  After training with Kristy for a little over 2 months, I joined the club after completing my first 5K as a runner.  I would not have been able to meet my goal of running a 5K without the support of Kristy Butterfield, the staff at Sisters and the use of the facilities there.
 
I enjoy the variety of classes provided, the various times, and a facility that offers so much more than exercise.  Sister’s Health Club is about total fitness, mind, body, and spirit!  I love the fact this is a club for women only; you are so much more at ease – no gawking guys!  LOVE IT LOVE IT LOVE IT!"
                                                                                                           ~Cindy Young

'I really enjoy the staff.  They care about you as a person.  You are not just another member.  The classes are varied for all levels of exercise and you get support from the other members.  I do like it is for women only.  It is a real comfortable place to come.  I can come tired or not feeling the best but leave feeling good, ready for the day."
                                                                                                           ~Dian Boysen

"A great variety of classes and exercise equipment, support from staff and members combine to make it a sisterly atmosphere.  Where else can you go to laugh and have fun while you exercise? Convenient location with more than adequate parking.Sisters creates a caring, fun place where women can go to exercise, make friends, and help relieve life's stresses.Sisters accommodates women of all ages and varying exercise abilities."
                                                                                                            ~Dottie Kresnicka

"I love coming to Sister’s for a variety of reasons!  Most likely the biggest factor is that it is women only; because it is a small gym I always feel at ease when I walk through the door. The staff are knowledgeable about the equipment and always willing to show you something new.  The classes are challenging but you are always encouraged to listen to your body and work at your own pace….  I’m so much healthier now than I was five years ago when I walked through the door for the first time..."
                                                                                                           ~JoAnn Dobbin



Monthly Wellness Meeting
Wednesday July 30: Women's Wellness Meeting 6:15 - 7:30 at Sisters
                TOPIC: Healthy Eating: How much of which nutrients do we need for our age?                 What is our food really made of?  How has our food changed in the last 10 - 20                 years? What is causing the rise in food allergies?

SIGN UP by calling 261-2610 or signing up at our front desk. Event is FREE



CLICK HERE to learn more about Lil' SistHers 
Next session starts June 30th!







Our Lil’ SistHers program was created to help empower young girls to embrace who they are by encouraging them to use a positive body image as their motivation for healthy living. Overall wellness includes becoming healthy in every area of life. Our focus is not only on fitness and nutrition but we combine that with education about fostering a healthy body image and self-esteem building as part of a total program for young girls, ages 12-16. 

CLASS SIZE IS LIMITED - CALL TO RESERVE YOUR SPOT: 319-261-2610









MindBodyOnline and Sisters 
Try out our new scheduling system that allows you to sign up for body wraps, infrared saunas, tanning, personal training and classes online! 
Click HERE (or on the logo above) to set up your login information.







MEMBER RECIPE
Quinoa Mexi-Lime Salad


Prep time: 5 minutes
Cook time: 10-15 minutes
Yield: 8 servings
Serving size: 1 cup







Ingredients:
·       4 1/2 cups cooked quinoa
·       1 can black beans, rinsed + drained
·       1 can yellow corn, rinsed + drained
·       2/3 cup red bell pepper, diced
·       6 scallions, chopped (whites and greens)
·       1/4 cup tightly packed cilantro, chopped
·       1 large jalapeño (remove seeds and dice)
·       1/3 cup lime juice
·       1 1/2 tsp salt
·       2 Tbsp cumin
·       2/3 cup olive oil
·       S&P to taste

Instructions:
1.     Cook quinoa according to package directions (1 1/4 cup dry). Let cool.
2.     Mix beans, corn, pepper, scallions, cilantro and jalapeños.
3.     Add cooled quinoa and mix well.
4.     In a separate bowl, mix lime juice, salt, cumin and olive oil.
5.     Pour lime mixture over quinoa mixture and mix well.

Amount Per Serving (1 cup):
Calories 261 Total Fat 12 g Sodium 564 mg 
Carbohydrate 30 g Dietary Fiber 5 g Sugars 7 g Protein 7 g
WW Points 7
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