Club News

Ballet Classes!!

We have a wonderful new instructor! Morgan Morris! She currently works and dances for the Nashville Ballet. Classes have begun and are as follows: Tiny Dancers: Ages 2-3 yrs. Saturday 10:00-10:30am $40 M2M Twinkle Toes: Age 4. Saturday 10:30am-11:00am $40 M2M Ballet Mini: Ages 5-6 yrs. Saturday 11:00-11:30am $40 M2M Primas: Ages 7-12 yrs. Saturday 11:30am-12:15pm $40 M2M Sign up today!!!!

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NEW Kids Fitness Classes!

Starting this month, Prairie Life Fitness is offering fitness classes for kids taught by Katie Kowalski and Healthy Fit Children powered by Prairie Life. Fit Friends for Preschoolers are Wednesdays 9:30-10:10. Monthly cost-$35 for members and $45 for non-members. FREE class on Oct. 1! Kids on the Move for Elementary aged children. (Perfect for Home Schooled Children) are Tuesdays 12:30-1:30. Monthly cost- $50 for members, $65 for non-members. 20% off special for October! SIGN UP TODAY!

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Club Newsletter

Managers Corner

Sensational September

What's there not to love about September? The weather is beautiful, football is back, the kids are back in school and our daily routines once resume. Now, before you begin to protest the idea of a routine life, remember that routine does not necessarily mean boring. Having routines are actually good for our bodies and our souls. We all like (and need) spontaneity and excitement, but our bodies and minds perform optimally when they know what to expect (within reason) from day-to-day.

Speaking of healthy routines, be sure to check out our fall class schedule. We've added new classes and times to make staying healthy and fit part of your weekly routine. If you regularly attend a specific class, make friends with the other regulars. Having fitness buddies make class go by quickly and hold you accountable for showing up.

Enjoy the start to a beautiful–we look forward to seeing you walk through our front doors on a regular basis!

Membership Special: Refer a friend or family member, receive $25 credit to account.

Bring A Friend Free Friday! Thursday, September 25th!

Laurie Killian, General Manager

Women's Health: Tips for Living a Happier, Healthier Life

We're all too familiar with the demands of daily life. Work, cooking, cleaning, playing taxi, caring for children and spouses–sometimes it's tough to keep up. With all that we do to meet our responsibilities and take care of those we love, we often neglect something very important: taking care of ourselves. Listen up, ladies–it's time to make some changes and make healthy living a habit. By adopting one or two new positive habits at a time, you'll reap benefits for mind, body and soul.

Get Moving
It can be tough to fit exercise into our routines, but the payoff is worth it. Besides helping us fit into those skinny jeans, exercise helps keep us physically and mentally healthy. There are several ways you can get some exercise daily (or at least most days):

  • Step to It
    One of the best exercises is walking. It's good for both your heart and your mood. Wear a pedometer or monitoring device and aim for 10,000 steps a day. Sound daunting? Start taking stairs instead of elevators. Select parking spots farther away from store entrances. Go for a 30-minute walk or even three 10-minute walks. Hop on a treadmill or elliptical machine. If you don't reach 10,000 steps right away, don't beat yourself up. Instead, make it a short-term goal.

  • Strike a Pose
    Yoga eases stress, lowers blood pressure, slows heart rate and increases flexibility. It also works muscles that aren't routinely engaged in daily life. Some of the poses may look intimidating, but just listen to your body and work at your own pace. You'll have the poses down in no time!

  • Need a Lift?
    Who needs to lift weights? You do! Just 30 minutes twice a week can build muscle mass, which burns calories–lots and lots of calories. Don't have weights? Visit your gym or simply use your own body weight by doing pull-ups, push-ups, squats and lunges. If you want to do a cardio workout too, be sure to lift weights first, before you're too fatigued.

  • Break a Sweat
    Sweating for just one hour a week helps reduce your risk of heart attack, can lower blood pressure and improve your mood. Go for a brisk walk with periods of faster walking or jogging, join a group fitness class or ride a bike.

Make Friends with Food
What's not to love about food? We celebrate with food, comfort ourselves with food and entertain with food. While it's great to indulge in a big piece of chocolate cake on occasion, your best bet is to eat a balanced diet and use food to help you live a healthy life.

  • Break your Fast
    Even if you don't feel hungry in the morning, your body needs food. Eating early fires up your metabolism and keeps it more active throughout the day. And if you add fiber to your morning meal, you'll feel less hunger later in the afternoon.

  • Eat in Color
    Foods that have bright, rich colors are packed with good-for-you flavonoids and carotenoids. These compounds bind the damaging free radicals in your body and reduce inflammation. Aim for nine servings of colorful fruits and vegetables a day. A few good (and delicious) options are blueberries, oranges, sweet potatoes, carrots, apricots and spinach.

  • Go Nuts
    Nuts are packed with healthy fats and protein. The omega-3 fatty acids in nuts can boost brain power and curb your appetite. Keep small portions of walnuts or almonds handy for a quick, easy and healthy snack.

  • Drink Up
    Several studies have found that polyphenols (a type of antioxidant) may help protect against breast cancer. So where can you find these antioxidants? In both red wine and green tea. So have that glass of wine (in moderation) and go green with your tea.

  • Fill in the Gaps
    Despite our best efforts, we may not always get the vitamins and minerals we need from our diets. To cover all your bases, take a quality multivitamin daily. And if you're over 30, add some extra calcium to help keep your bones strong. The recommended dose of calcium is 200 mg daily, which should be taken with magnesium to aid with absorption. If you're not a fish eater, consider taking an omega-3 supplement. Omega-3s help keep your good cholesterol AND bad cholesterol at appropriate levels. If you're not currently taking supplements, consult your doctor before adding them to your diet.

Find some "Me" Moments
We all have days where our minds are flooded with to-do lists. Those are the days it's especially important to find even just a few moments to take care of yourself, both mentally and physically.

  • Stretch
    Do a few simple stretches as soon as you get out of bed. It's a small thing that's good for your body as it helps circulation, eases an achy back and aids digestion. Morning stretches not only ease your body into the day, but your mind as well.

  • LOL
    Sometimes you just need to laugh. Laughing reduces stress, lowers blood pressure, and let's face it–it just feels good! Find some humor with friends, television, movies or books.

  • Breathe
    Feeling particularly stressed or flustered? Breathe in deeply through your nose until your lungs are full and then exhale through your mouth. Repeat this process several times. This simple breathing exercise can make you feel happier and calmer; and best of all, you can do it any time and any place.

  • Use the Buddy System
    One of the big reasons women live longer than men is due to the support systems they form. Take a few minutes to talk to a close friend about what's stressing you out. Oftentimes, simply talking things through with a friend will have a calming effect.

  • Do a Good Deed
    When things get overwhelming, do something for someone else. It doesn't have to be elaborate or time consuming, just a simple act of love, generosity or kindness. Brightening someone else's day has the surprise benefit of brightening your day too.

  • Say Goodnight
    Sleep deprivation is not good for you mentally or physically. Regularly getting enough sleep lowers your stress, reduces cravings for unhealthy food and keeps your mind sharp. Sleep is also the time that our body heals itself, so never underestimate the power of a good nights sleep.

Healthy habits are vital to living a long, healthy life. By adopting some simple strategies and making them part of your daily life, you'll notice changes in your mental and physical health that will leave a positive impact for years to come.

Injury of the Month: Ankle Sprain

An ankle sprain is a very common injury. An ankle sprain can happen to athletes and non-athletes, children and adults. It can happen when you take part in sports and physical fitness activities, as well simply stepping on an uneven surface or stepping down at an angle. Ankle sprains happen when the foot twists, rolls or turns beyond its normal motions. You can sprain your ankle if the foot is planted unevenly on a surface, beyond the normal force of stepping. This causes ligaments to stretch beyond their normal range in an abnormal position.

• There is a severe turning-in or turning-out of the foot relative to the ankle; the force cause ligaments to stretch beyond normal length.
• The force is too strong, the ligaments can tear.
• Losing your balance when foot is placed unevenly on the ground.

Grades to an Ankle Sprain:
• Grade 1 Sprain - slight stretching and some damage to the fibers of the ligament.
• Grade 2 Sprain - partial tearing of the ligament; abnormal looseness or laxity of the ankle joint.
• Grade 3 Sprain - complete tear of the ligament. If the examiner pulls or pushes on the ankle joint in certain movements; gross instability occurs.

Treatment Options: depends on grade of sprain
• Grade 1 Sprain - RICE (rest, ice, compression, elevation).
• Grade 2 Sprain - RICE, immobilize ankle and physical therapy.
• Grade 3 Sprain - Immobilize/cast brace ankle for 2-3 weeks and Physical Therapy.
• Physical Therapy - specific exercises can improve range of motion of ankle and strengthen the muscles of the foot; modalities to decrease pain and swelling.
• Surgical Treatment - is rare, but is reserved for injuries that fail to respond to nonsurgical treatment and persistent instability after months of rehabilitation.

From: Nicole Schnaus, MSPT

Upcoming Events

Personal Training:
Try X-Factor classes!!! First class is free for all new members! Email for training inquiries.

Youth Services:
• Art and Apple Juice: September 23rd.

• Kids Night Out: September 27th from 6pm-10pm. $25 per child. Email

Group Fitness:
• Labor Day Holiday Bootcamp: 9-11am in the gym. No other group fitness classes on this day!!

• Piloxing will be added to schedule starting Tuesday September 2nd. A combination of Pilates, Boxing and Dancing!

Winter Swim Team starts in September. Email for details.

Flu Shot Clinic: September 9th 1-2pm.

Music on the Prairie: September 27th from 6pm-10pm.

5:00 AM - 11:00 PM
5:00 AM - 11:00 PM
5:00 AM - 11:00 PM
5:00 AM - 11:00 PM
5:00 AM - 11:00 PM
6:00 AM - 10:00 PM
6:00 AM - 10:00 PM

300 Shingle Way
Franklin, TN 37067
Driving Directions & Map
Call: 615-764-3984
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