Club News

WINNERS OF THE CYCLE CALORIE CHALLENGE

Age Group-Swag Bag (18-30) Female: Gaby Liedman Male: N/A (31-45) Female: Peggy Willis Male: Scott Sperry (46+) Female: Sally Ludwig Male: Tim Fuller Most Classes attended-Fresh Fit Meals Gift Certificate Deb Martin Drawing-30 Minute Massage Joe Hrdlicka Congratulations to all our winners! Thank you to our business partner’s for their donations and discount coupons.Price Performance Chiropractic, Fresh Fit Meals, Complete Nutrition, Get Fit Grill & Eat Fit Go

For more information, contact Amy Belvo, abelvo@priairielife.com

Thanksgiving Weekend Schedule

Prairie Life will be open from 5 a.m. to 4 p.m. on Thursday, November 23. CLASS SCHEDULE Wednesday, November 22 The following classes are Cancelled: Yoga Sculpt @ 8:00 a.m. Aqua Mix @ 5:30 p.m. Yoga Sculpt @ 6:30 p.m. **All other classes running as normal. ** Thursday, November 23 Offering the following classes only: Yoga Flow @ 8:00 a.m. HIIT @ 9:15 a.m. Friday, November 24 The following classes are Cancelled: Yoga Flow @ 8:00 a.m. Aqua Bootcamp @ 8:15 a.m. Core & Strength @ 9:15 a.m. Cycle @ 12:00 p.m. **All other classes running as normal. ** Saturday, November 25 and Sunday, November 26 Normal Schedule

For more information, contact Amy Belvo, abelvo@prairielife.com

POUND DEMO

30 minute Pound Demo Monday, December 4 at 6:45 p.m. Instructor: Hollie Welch Find your rhythm, burn calories all while you rock out. POUND® IS THE WORLD'S FIRST CARDIO JAM SESSION INSPIRED BY THE INFECTIOUS, ENERGIZING AND SWEAT-DRIPPING FUN OF PLAYING THE DRUMS. THE CLASS Using Ripstix®, lightly weighted drumsticks engineered specifically for exercising, POUND® transforms drumming into an incredibly effective way of working out. Instead of listening to music, you become the music in this exhilarating full-body workout that combines cardio, conditioning, and strength training with yoga and pilates-inspired movements. Designed for all fitness levels, POUND® provides the perfect atmosphere for letting loose, getting energized, toning up and rockin’ out! The workout is easily modifiable and the alternative vibe and welcoming philosophy appeals to men and women of all ages and abilities.

For more information, contact Amy Belvo, abelvo@prairielife.com
Club Newsletter

Managers Corner

The Down-Low on Diabetes

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The Down-Low on Diabetes

Most everyone knows having Type 2 diabetes means your body can’t use insulin properly and results in excess blood sugar.

What those us who without diabetes don’t realize is that it can wreak havoc on your health.

High blood sugar wreaks havoc on your body in the following ways:

• Diabetes causes heart disease as glucose builds up in the blood vessels.
• High blood sugar causes nerve damage in your feet and legs. Rare cases can cause damage in the arms, abdomen and back.
• Vision loss is a common condition among Type 2 diabetes sufferers.
• Diabetes often leads to kidney disease.
• It can also cause sexual problems.
• Type 2 diabetes doubles the chance of Stroke.

Diet and exercise can help manage diabetes and avoid these avoidable health issues. While lifestyle changes are important parts of keeping under control, most patients require oral medications or insulin injections for treatment, too.

Chronic Inflammation and Diabetes – Say What?

Another thing most of us know, chronic inflammation within our tissues has an adverse effect on our health in thousands of adverse ways. Recently a group of researchers from the University of California San Diego School of Medicine has found that chronic inflammation could be the missing link between obesity and diabetes. Inflamed tissues secrete exosomes that carry microRNA, which has been found to cause insulin resistance in mice and during an in vitro study when human liver and fat cells were treated with "obese" exosomes.

"This is a key mechanism of how diabetes works," said Olefsky of University of California San Diego School of Medicine. "If we can find out which of the microRNAs in those exosomes cause the phenotype of diabetes, we can find drug targets."

Determining which miRNAs to target will require more research. However, the team has already found one suspect: microRNA-155, which inhibits a well-known metabolic protein called PPAR. The researchers note that effective anti-diabetic drugs that target this protein do exist but they trigger side effects deemed unacceptable in clinical practice.

"Still, there are a number of microRNAs that we hope will lead to new, highly druggable targets resulting in new insulin-sensitizing therapeutics," said Olefsky. "We can obtain exosomes from blood -- known as a liquid biopsy -- to sequence all of these microRNAs."

By sequencing exosomes, researchers can obtain genetic signatures that could lead to biomarkers for this disease, similar to how liquid biopsies are used to find drugs that will be effective in cancer treatment. Olfesky hopes that biomarkers for diabetes will one day be used to determine if a person is at high risk of diabetes in the next year or never. Biomarkers may also predict which patients will respond to specific therapies.

"This could go beyond insulin resistance," said Olefsky. "Exosomes could be causing other complications of obesity that may not be related to metabolism."

Anti-Inflammatory Diets Fight Diabetes, Pain & More

Inflammation is the immune system’s way of protecting our body by bringing white blood cells to the area of concern via increased blood flow. The increased attention to the affected area might also bring swelling, redness, heat, and pain or discomfort. Perhaps you’ve probably seen this immune system response in action, as a cut or scrape becomes hot and puffy around the wound while the extra blood is running to the wounded area.

When the immune system begins to overreach and attacks healthy body tissues, an autoimmune disorder begins and causes inflammation in otherwise healthy areas of the body. Arthritis and fibromyalgia symptoms, as well as celiac and irritable bowel disease (IBD) all stem from autoimmune disorders. For diseases that aren’t autoimmune, inflammation can still play a part as the body continuously tries to heal the tissues in a given area. Asthma creates inflamed airways; inflammation related to diabetes affects insulin resistance, etc.

Anti-inflammatory diets, aka healing diets, can help us manage inflammation within our tissues. This begins with a menu high in vegetables, fruits, wild meats and sprouted seeds rich with omega-3 benefits. The evidence is clear that such anti-inflammatory foods can regulate our immune systems and help fight many health ailments.

Get Out of Your Seat

Evidence suggests chronic sitting is an independent risk factor for insulin resistance and an early death. Even if you exercise regularly, eat right and are very fit, even a professional level athlete, sitting each day is detrimental. To be specific, research has shown that sitting for more than eight hours a day raises your risk for Type 2 diabetes by 90%. There is a reason standing desks are so popular!

While working out and jarring fitness routines can put your joints at risk for inflammation the risk of inactivity is too great. Educate yourself by working out safely. Wear proper shoes and workout gear. Ask personal trainers and fitness instructors at Prairie Life Fitness about high-intensity training. These workouts effectively stimulate muscles to release anti-inflammatory myokines, which increases glucose use inside muscles and insulin sensitivity.

Also, walk more often. Start by taking the furthest parking spot. It is one small step you can take toward battling diabetes, among many other deadly diseases.

 
 
 

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Club News

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Member Spotlight: Vivian Joffré


At the beginning Vivian’s Fitness journey she believed that the best way to get healthy as so become cutting out many of her favorite foods and doing a lot of cardio. Doing this, she lost a lot of her strength and she found that her diet was too restrictive.

Since working with Prairie Life Personal trainer Ryan Wagers, she is now more conscious of what she is eating and found out that she doesn’t have to sacrifice the foods that she enjoys eating.

Since working with Ryan she has increased her deadlift by 60lbs, her squat by 30lbs, and established her bench at 80lbs.

“I am very proud of Vivian! She comes to our workouts with a great attitude of wanting to challenge and push herself. She is a very hard worker and I can’t ask for anything more from her other than her best, which continuously delivers! I can’t wait to see what fun things I can push her with in the future!” - Personal Trainer Ryan Wagers

Congratulations, Vivian!

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Manager's Corner

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Happy Thanksgiving

As the year winds to a close, we are especially grateful for family, friends and good health. Prairie Life Fitness is grateful for each of every one of our members and your commitment to a healthy lifestyle. Thank you for spending time with us throughout the year. We are thankful for YOU!

Don’t let the holiday throw you off your game. Sign up for our 12 Days of Fitness starting in December and remember to schedule your workouts around your holiday events. Watch for signups and information throughout the club.

With Our Gratitude,

Debby Hudson, General Manager

PS. Remember to take your workout on the go with the PerFit App! Download it today on the App Store.

 
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Perfit exercise of the month

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Tone up for Turkey Day with a PerFit Workout!

Click above to see a video of our exercise of the month and click below to download PerFit, available on iPhone!


Download

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4875 Mills Civic Parkway
West Des Moines, IA 50265
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