Club News

PLF Puma Swim Team!

Prairie Life offers a year round swim team program providing a great learning opportunity to our young members about physical fitness and stroke technique all while having FUN! Schedule Monday thur Thursday 5:30-6:30pm and Saturday 11-12pm. Age requirments:5yrs-18yrs. Fees: (per month) $50/member and $70/non member. Come try a class for FREE!

For more information contact cmorrison@nash.prairielife.com

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!

For more information contact tmatich@prairielife.com

December Holiday Schedule Changes

Wednesday December 24th: Regular Morning/Early Afternoon Classes (5:30 SportZone, 6:30 Cycle, and 6:30 Vinyasa Flow CANCELLED..... Thursday December 25th: NO CLASSES Friday December 26th: HOLIDAY BOOTCAMP WITH DEENA 9AM-11AM Meet in Gym for Cardio, Weights, and Abs. 10-11 Meet in the Cycle Studio. ALL OTHER CLASSES CANCELLED on Friday.... Saturday December 27th: REGULAR SCHEDULE.... Sunday December 28th: REGULAR SCHEDULE Wednesday December 31st: Regular Morning/Early Afternoon Classes (5:30 SportZone, 6:30 Cycle, and 6:30 Vinyasa Flow CANCELLED..... Thursday, January 1st: Holiday Bootcamp 9am-11am NO OTHER GROUP FITNESS CLASSES THIS DAY. Happy New Year! Regular Schedule begins Friday January 2nd

Youth Center Holiday Hours

HOLIDAY NURSERY/YOUTH CENTER HOURS: THANKSGIVING DAY NOV. 27th: 8AM-12PM CHRISTMAS EVE DEC. 24TH: 8AM-11AM CHRISTMAS DAY DEC 25TH: CLOSED DEC 26TH: 10AM-8PM NEW YEARS EVE DEC 31ST: 8AM-12PM NEW YEARS DAY JAN 1ST: 10AM-8PM WE HOPE YOU ALL HAVE A SAFE AND BEAUTIFUL HOLIDAY! TAMBI AND STAFF

For more information contact tmatich@prarielife.com

NEW CLASSES IN JANUARY

Hip Hop Cardio will begin in our group fitness department on Mondays at 12:15 pm. The first class will be Monday, January 5th. Ballroom Dancing will begin as a fee based class on Saturday January 10th. Sign up for group or private lessons at the front desk.

Early Sunday Cycle is Back!

Please join us for Sunday morning cycle at 8 AM!

Santa is coming to the Prairie!

Breakfast with Santa will be Saturday, December 20th from 9:00-11:00am. Waffles and Pancakes will be served. Bring the kids and let them give their lists to Santa! $5 per person Come be with us!!!

For more information contact tmatich@prairielife.com
Club Newsletter

Managers Corner

Ho, Ho, How To Best Manage Holiday Stress

Prairie Life Fitness

The holidays are just around the corner, but there is still time to save your sanity and lower your stress level. Give yourself the gift of keeping your blood pressure low and implement the ideas for managing holiday stress discussed in this month's newsletter. Whatever you do, don't overcommit or feel pressured to say "yes" to every invite. Enjoy your holiday season your way. The hustle and bustle is overrated. Our Christmas wish for all of you is to make family and friends a priority, and to enjoy the holiday season with those you care about.

Specials at the Café: Peppermint Mocha & Gingerbread Latte Shakes are back!!! Also "Holiday Punch Card Special" Buy 5 Holiday Shakes, get the 6th FREE!!!

Massage Special: Massages make great Christmas gifts...30 minute massage $35...60 minute massage $70...90 minute massage $100! This is a $10 discount per massage. Gift Certificates Available...Ends December 31st!! **cannot be combined with any other offer**

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

Don't be a stranger during the holidays. You've worked too hard all year to let the last few weeks of 2014 take you off your fitness path. If you are going to be away from home during Christmas, take us with you! Or, the next best thing: Download the PerFit app before you go workout—personalized just for you—wherever you are celebrating the season.

On the go or safe at home, we wish you joy and cheer this holiday season!

Laurie Killian, General Manager

'Tis the Season to be...Stressed?

Tips for Managing Holiday Stress
Many of us have an image of the perfect holiday season in our minds. Festive parties, sleigh rides on picturesque winter nights, hot cocoa by the fire, decking your halls and trimming the tree, and finding the perfect gift for everyone on your list. Unfortunately, the reality is that the holidays are stressful for many of us. There doesn't seem to be enough hours to accomplish everything on your to-do list. Sometimes the house is too full of visitors. Parties don't go as planned. The kids' bicker over who gets to put certain ornaments on the tree. And giving everyone the perfect gift isn't always as easy as it seems. But, that doesn't mean you have to stick your head in a stocking to avoid the stress that can come with the holidays. By using these tips, you can minimize your stress and reclaim the merriment of the season.

Be Realistic
Holidays are not perfect. People are not perfect. Put aside your Norman Rockwell-like expectations and find the "ideal" that works for your family. No two families are alike; so don't compare yourself to others. Choose a few traditions that are important to you and hold onto those. Also, don't allow the hustle and bustle of the holidays to take you and your family completely out of your daily routines. What works for your family is, indeed, the perfect holiday.

Make a List & Check it Twice
During the holiday season, there always seems to be too many demands and not enough time. Make a list of everything you'd like to get done and then take a good, hard look. Now prioritize. What things can go? Be honest with yourself about your "must-dos," "would like to-dos" and "don't have to-dos." Start eliminating tasks and obligations where you can. If you don't have time to recreate the Griswold's house of Christmas lights, don't do it. No time to cook a seven-course meal for a dinner party? Host a holiday potluck or serve a few finger foods instead. No one will know it isn't what you had initially planned.

Budget
Before you shop for gifts or food for entertaining, decide how much you truly can afford to spend. It can feel good to give extravagant gifts or prepare lavish meals, but if you are overspending, you will feel stressed. Remember, the holidays are not about how much you spend—keeping it in check now will eliminate financial stress for the present and into the New Year.

Give from the Heart
As tempting as it is to buy for everyone on your list, it's not always possible. Instead, bake a favorite dessert, send a handwritten note and use your creativity to make something or give an act of service. Those are the gifts that matter most, and not only do they make the recipients feel loved, they make you feel good, too. We love the idea of homemade coupons for "Winter Workouts" to keep you and your loved ones motivated during the colder months!

Stay Healthy
'Tis the season to eat, drink and be merry, and throw your fitness routine out the window—you'll get back on track in January, right? WRONG! If you want to keep your stress in check, you might want to rethink overindulging during the holidays. Excessive eating and drinking will only add to your stress, along with making you feel guilty. Instead, be sure to get plenty of sleep, eat a small snack before parties so you don't overeat, and get regular exercise. In fact, when you're getting stressed over baking 14 dozen cookies, don't know what to get your second cousin's hairdresser, or with Uncle Melvin overstaying his welcome, hitting the gym is just the thing to relieve some stress.

If you are away from home during the holidays, be sure to download the PerFit app to your smartphone. It's like having a personal trainer and a gym in your pocket to keep you moving wherever you may be. Motivation-to-go and stress relief at your fingertips, PerFit makes holiday workouts easy.

Just Say No
When your neighbor asks you to help park cars at her holiday party, and you say "yes"—even though that means you'll have to find your son a ride to his pageant and you'll get there late and have to stand—it's OK to say "no." Saying "yes" when you should really say "no" ups your stress factor, plus it makes you feel overwhelmed and possibly even resentful. You can't help with everything and friends and family will understand.

Take a Break
With all the hustle and bustle of the season, it's easy to overlook taking some down time. Take a half hour—or even just a few minutes—to spend alone, without distractions. Do something that relaxes you, whether that be reading, taking a walk, playing a video game, listening to music or taking a bubble bath.

Laugh it Off
Laughter is one of the best stress relievers there is. Get together with friends, watch a holiday movie, play a game with your family—do whatever it takes to just laugh!

The holidays can be stressful, but they can also be wonderful. By having some strategies at your disposal to cope with common stressors, you can rediscover the joy of the season and have very happy holidays, indeed.

Stay on track
Be sure to download our personal training app PerFit to stay on track during the busy season. We understand that because of work, school, kids and "just life" it can be difficult to keep a regular exercise schedule. That's why we created and developed the PerFit app powered by Prairie Life Fitness Personal Trainers. With it, you can have your personal trainer with you at all times and work out when and where it's most convenient for you. At home, at the gym and on-the-go. Wherever you are, whenever you want. Download free today!

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Injury of the Month: Turf Toe

Definition:

"Turf Toe" is the common term used to describe a sprain of the ligaments around the big toe. It happens when the toe is forcibly bent up into hyperextension, such as when pushing off into a sprint and having the toe get stuck flat on the ground.

Sprains of the big toe joint became especially prevalent in football players after artificial turf became more common on playing fields - hence the term "turf toe". Artificial turf is a harder surface than grass and does not have much give when forces are placed on it. Although often associated with football, turf toe occurs in a wide range of sports and activities.

Turf Toe is graded from 1 to 3- mild to severe:

  • Grade 1 - The plantar complex has been stretched causing pain point tenderness and slight swelling.

  • Grade 2 - A partial tearing of the plantar complex causes more widespread tenderness, moderate swelling and bruising. Movement of the toe is limited and painful.

  • Grade 3 - The planter complex is completely torn causing severe tenderness, severe swelling, and bruising. It is difficult and painful to move the big toe.

Causes:

  • Turf toe can occur in any sport or activity when the forefoot is fixed on the ground, the heel is raised and a force pushes the big toe into hyperextension.

  • These injuries most often occur among football players on artificial grass. Artificial surfaces tend to be harder and less shock absorbent. In addition, the athletic shoes designed for artificial surfaces are softer and more flexible, providing the athlete with more agility, but much less stability in the forefoot.

Symptoms:

  • Swelling and Bruising - may be seen around the joint
  • Pain - increased grade more severe the pain
  • Stiffness - at first metatarsal joint
  • Instability of joint

Treatment Options:

  • RICE - rest, ice, compression, elevation

  • Rest - an important key as it promotes healing and thus preventing further complications

  • Physical Therapy - Specific exercises can improve flexibility and strengthen the muscles which need to be strengthened; modalities to decrease pain and swelling

  • Surgical Treatment - often not necessary; seen mostly with grade 3 injuries

From: Nicole Schnaus, MSPT

Upcoming Events: General

December Tri-Challenge
Month of December...Running, Biking, Swimming! Cost $20. Email acraft@prairielife.com for questions.

Cycle-thon - December 6th
Benefitting TEAM CALEB...9am-12pm...teams of 6 participants...all proceeds go to Caleb Hanby to support his fight with cancer. $150 per team. Email dprichard@prairielife.com with questions!

**Stella and Dot booth set up during this time!

Winter Day Camp for Youth Services!
December 19th-January 6th. $65/day...Camp will last 9am-5pm each day...includes lunch! Email tmatich@prairielife.com with questions!

Breakfast with SANTA!! - December 20th
$5 per person. 9am-11am...Santa and one of his elves will be here for pictures! Pancakes with the fixins', Chocolate Milk and OJ will be served! Email tmatich@prairielife.com with questions!

Upcoming Events: Aquatics

December 18th Swim Team Christmas 5:30-6:30PM

December 20th Swim Meet 11:30-12:30 email cmorrison@prairielife.com

January 1st...Polar Bear Plunge...sponsored by PLF Massage Department

January 7th...Winter Blood Drive...American Red Cross

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300 Shingle Way
Franklin, TN 37067
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Call: 615-764-3984
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