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. Email Head Coach Flynt Foster for evaluation

For more information, contact

NEW! Sept Series PT Classes

Summer vacation was here & gone, kids are back in school, time for you to get back into a healthy routine! Let us help you get back in the groove with our September Series PT Classes. This month we’ve got something for everybody, including TRX Basics with Marci (WED/FRI at 830am), Treadmill HITT with Kurt (TUES/THURS at Noon, MON/WED at 530pm), & Olympic Lifting with Cat (TUES/THURS at 6pm). These classes are sure to test your strength, endurance & willpower, and by mixing up your exercise routine you’ll be sure to get your fitness back on track. Pricing is $150 for 4 weeks, which includes 8 classes and a pre & post assessment.

For more information, contact

PLF Swim Lessons!

Offered in both group and private settings, our swim lessons are designed to help the swimmer learn to be more comfortable and confident in the water while allowing him or her to advance at a pace that is designed to meet their needs. Stop by our office or email us for more information!

For more information, contact
Club Newsletter

Managers Corner

Summer Hydration for Adults & Kids



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Summer Hydration for Adults & Kids

“Stay hydrated. Drink more water. 8 glasses a day.” There’s nothing new or revolutionary about the concept of proper hydration. Yet, up to 75% of Americans may suffer from chronic dehydration, according to Dr. Roberta Lee from the Institute of Medicine. 30% of people aged 65 years or older who are hospitalized show signs of dehydration. And, recent Harvard studies show that about 25% of kids don’t drink water on a daily basis at all.

Why is it so important to stay hydrated?

Whether you’re a serious athlete, a recreational exerciser, or just an average Joe or Jill, giving your the right amount of water throughout the day is critical. When you are exercising, it is especially important because it helps to regulates your body temperature and lubricate your joints. Not to mention that water transports nutrients to give you energy and helps keep you healthy.

On that note, dehydration has serious adverse effects on the human body.

• Fatigue – Water is the most vital energy source in the body. Skip the energy drink. Go for H2O instead. If you’re not properly hydrated, your body can’t perform at its highest level. You may experience fatigue, muscle cramps, dizziness, or more serious symptoms.

• High Blood Pressure – Blood is normally about 92% water. The less water your body has to work with, the thicker your blood becomes, resulting in elevated blood pressure. Be heart smart and drink the water your body needs.

• Asthma & Allergies – A body in state of dehydration naturally begins to restrict airways as a means to conserve water. It will also begin to exponentially produce more and more histamine as the body loses more and more water.

• Skin Disorders – Dehydration impairs the elimination of toxins through the skin. This leaves us susceptible to all types skin disorders, including dermatitis and psoriasis.

• Digestive Dysfunction – Water shortage and alkaline minerals, such as calcium and magnesium, can lead to ulcers, acid reflux, gastritis and more.

• High Cholesterol – A dehydrated body begins to produce more cholesterol to prevent water loss from the cells.

Is anyone thirsty yet? Just checking…

• Bladder and/or Kidney Issues – Bacteria thrive in bladders and kidneys that have not been properly hydrated to flush toxins and acid waste through them.

• Constipation – Without adequate water, the large intestines move waste much more slowly, if at all.

• Joint Pain – Hey you! Yeah you, superstar power-lifters, fitness fanatics, running 5k everyday… This one might be of special interest to all you, who we care for very much.

The cartilage padding between around our joints is composed primarily of water. When a body becomes dehydrated, cartilage is weakened. Activity becomes painful, joint damage is imminent and repair is slow. So when you suit up to do the activities you love, make sure a bottle of water is always part of your gear. Your future awesome self will thank you for it!

• Weight Gain – Again with the toxins! Are we starting to sound like a broken, dehydrated, record yet? Without proper hydration our bodies cannot flush the toxins from our system effectively. To get back at us, you wanna know where it stores those toxins? Yes, you guessed it, in our fat cells. Okay, so we made the part up about it being retribution but it is a scientific fact that dehydrated bodies store fat. Soak that in while you enjoy a cold glass of water.

• Premature Aging – Not only does our largest organ, the skin, begin to show its age prematurely when dehydrated; our internal organs also wrinkle and wither. We have a long way to go with these parts and replacements aren’t easy to come by. Drinking 8 glasses of water per day is a far easier price to pay.

Are You Getting Enough?

Make sure you’re staying properly hydrated by checking your urine. If your urine is consistently colorless or light yellow, you are likely staying well hydrated. A sign of dehydration is dark yellow or amber-colored urine.

How much water should I drink while exercising?

You need to increase your water intake when exercising. How much more depends on sweat rate, heat, humidity and intensity of your workout. There are no exact rules for how much water to drink while exercising because everyone is different.

The American Council on Exercise has suggested the following basic guidelines for drinking water before, during, and after exercise:

  • Drink 17 to 20 oz. water 2 to 3 hours before you start exercising.
  • Drink 8 oz. water 20 to 30 minutes before you start exercising or during warm-up
  • Drink 7 to 10 oz. of water every 10 to 20 minutes during exercise
  • Drink 8 oz. of water no more than 30 minutes after you exercise

How Much Water Should My Kid Drink?

It’s a hot summer day, the kids are running in and hot of the house. You are busy getting them to and from one activity to another. Throw in soccer practice and the nightly game of neighborhood kickball. They still have energy but have they had enough water for all of that activity? Probably not.

The Institute of Medicine recommends that children ages 4 to 8 drink about 2 quarts a day. That amount goes up as they get older, with 3.5 quarts a day recommended for teenage boys and 2.4 quarts a day for teenage girls. But that doesn't necessarily account for the hours playing tag with the Joneses.

"When children are outside and its hot and humid, they need to drink more," says Stella Volpe, chair of the Department of Nutrition Sciences at Drexel University and member of the panel who set the recommendations. "Their sweating mechanisms aren't as well developed as in adults so they could tend to overheat faster."

Here’s the answer you’ve always wanted to ask an expert… Does juice count?

Yes! All liquids in beverages and foods are included in a child's daily fluid intake. "Watermelon, soups, a milkshake, all count toward water needs because there's water in all those foods," says Volpe. "But we do want children to choose healthier beverages." In most cases, medical experts agree that water is the best drink for hydrating kids. "Many parents think the first thing they should reach for is the sports drinks," says Dr. Patrice Evers, a pediatrician at Tulane University School of Medicine. "But really it should be water, unless your child is in the more elite athlete category."

Signs of Dehydration for All Ages

Dehydration happens when you lose more fluid than you drink. When your body doesn’t have enough water, it can’t work properly. Dehydration can range from mild to severe. Symptoms of dehydration can include the following:

•  Less frequent urination

  • Dizziness or lightheaded feeling
  • Nausea or vomiting
  • Muscle cramps
  • Dry mouth
  • Lack of sweating
  • Hard, fast heartbeat

Severe dehydration can include mental confusion, weakness, and loss of consciousness. Get emergency medical attention immediately if you have any of these symptoms.





Select Physical Therapy Inside Prairie Life Fitness Nicole Schnaus, MSPT Clinic Manager

Phone:  615-465-6416

Upcoming Events at PLF

What an AWESOME Summer of Kids Camps!!  Thank your little ones for a wonderful summer of fun and sun!!  Happy Back to School!!  We hope each and every one of our PLF Kids has a wonderful year!  If your 8 and up needs help on their studies…please feel free to bring it in with them.  We are happy to help out!  Kids study between the hours of 3:30 and 5:30.
Our 6 week program for Basketball Skills begins Aug. 23rd at 5:30 pm.  Contact to sign up!!
Our Youth Dance Open House is Aug. 27th at 6:00pm… Come meet our dance instructors and learn more about our dance programs!
Visit the café for the always fun new additions… The Turkey Stack Bagel (turkey slices, turkey bacon, spinach, tomato, with spicy mustard) served hot off the Panini.   
Everyone stop in and say farewell to Café Director Debbie Cameron.  She is moving back to her home state of California!  We will miss her here at PLF so much!    
Does the word “Spinning” or “Cycling” send chills up your spine and send you running for the door.  Here is your chance to see what it’s all about and join the calorie burning cycling craze.  Cycling or “Spinning” is a great workout that can be adapted to all different fitness levels, so everyone in the class can do the same workout but challenge themselves individually.  
Sign up for the Intro to Cycle class that we will be holding the last Sunday of every month unless posted otherwise.
Reminder:  The Studio A floor will be refinished again and will need to be closed Aug.  18th till dry.  We will try and schedule as many classes as possible in the gym and reschedule those that conflict with ongoing gym activities.
ALL ABOUT ALS an event to benefit AUGIE’S QUEST!!  Aug. 20th from 9-11am

A great work out for a great cause.  We will be demoing some cool new Group Exercise formats like MoveFit and Pound!! This event is a minimum donation of $10.00 and all proceeds go towards ALS research.  This event is open to the public!!  Please spread the word!!

Email to RSVP or text the word YES to 615-809-8807
Ask about our Private and Group Swim lesson and our amazing Puma Swim Team!!

August is our month off for our Puma Swim Team.  We will start back up just after Labor Day. 
There are LOTS of new & exciting things going on within our personal training department, starting right at the top! Congratulations to our very own Jodi Suglio for being promoted to the Director of Fitness & Personal Training! Jodi has been here at PLF for just over 2yrs, & though she's just been in her new position since July, she's already making positive changes (have you heard the new music & seen the new equipment?). If you have any training needs or concerns, please talk to Jodi or send her an email at

Next, welcome Robert Keller & Ryan Sulikowski to the PLF Personal Training team! 
Robert Keller holds a Masters degree in Kinesiology from Cal State-Fullerton, & has years of health & wellness experience ranging from pre-season work with NHL teams to balance & mobility work at a senior's fitness center. Members of PLF with special orthopedic and/or medical needs, particularly older adults, would benefit from Robert's expertise. Contact Robert at

Ryan is a fitness fanatic & competitive bodybuilder, & has been a personal trainer for the last 3yrs. Though he primarily specializes in writing nutrition plans for & training those interested in bodybuilding & prepping for fitness/physique competitions, he'd love to share his knowledge & experience in strength training & nutrition with you! Contact Ryan at
On-going PT Classes are coached by our certified personal trainers, giving you the group training atmosphere, but a more personalized environment than our group fitness classes.
GetFIT with Emmery & Derrick: Hour-long total body training for all fitness levels, Tues/Thurs morning sessions on the exercise floor, email Ladies-Only Bootcamp with Jodi, Emmery, & Hannah: Full body cardio conditioning, toning & strength training programed just for the ladies! Jump in today! Email

X-Factor with Cat & Jodi: prep yourself for whatever life may throw at you! Includes high intensity cardio, Olympic weight lifting, mobility training, body weight & gymnastics exercises, classes offered Mon-Sat, email
Don’t forget to come to our open house on Aug. 17th to meet the trainers.  It’s a great way to break the ice and get to know a few new people.  You are welcome to bring a friend!



Manager's Corner

Summer Success

Summer is in full force and we love every minute it! But, we also know, with summertime fun come interruptions to normal workout schedules and fitness regimes. It's hard to sometimes fit it all in and staying on track with your fitness and healthy eating can be a chore. The club is here to serve you with a wide variety of classes, equipment, world-class instructors and trainers. We also have healthy snacks and food for when you are coming or going. If there is anything Prairie Life can do to make your fitness more fun, please stop by to chat.
Summertime fun also requires you drink plenty of water and stay hydrated. Water cleanses the body and allows your body to function more efficiently. Learn more about the importance of proper hydration in this month’s newsletter. You’ll be glad you did.

Getting and staying fit takes time and commitment. We are happy you’ve chosen Prairie Life to help reach your goals.

Soak in the Sunshine (with lots of sunscreen!),


Laurie Killian, General Manager


Perfit exercise of the month

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



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Prairie Life Fitness  


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Franklin, TN 37067
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