Club News

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. ADDED CYCLE CLASSES: Mondays at 8:15 AM, Tuesdays at 6:30 PM, Thursdays at 8:15 AM, and Sunday at 8:00 AM.

Early Sunday Cycle is Back!

Please join us for Sunday morning cycle at 8 AM!

PLF Water Fitness

NEW WATER POWER TIME and DAY! Starting Wednesday, January 21st Water Power will be offered 7am-8am! We offer a variety of different water fitness classes each designed to meet the needs our members. Each class is designed to target various aspects of overall health and fitness. Stop by our aquatics office to get a schedule of our classes!

For more information contact cmorrison@prairielife.com

New Youth Hip Hop Class!!!

A fun, high energy instructor will be teaching a great, new youth Hip Hop Class for ages 6-12 yrs. You will learn the cool basics of Hip Hop in a fun environment! Sign up today at tmatich@prairielife.com or in the youth center.

For more information contact tmatich@prairielife.com
Club Newsletter

Managers Corner

May Your 2015 Sparkle & Shine!

Prairie Life Fitness

A brand new year is upon us, ripe with endless possibilities, dreams and ambitions. Yes, it also means grumblings about tax season, holiday weight gain, making resolutions and the pinch of overspending on presents—yet, a new year is indeed something to celebrate. It does, after all, beat the alternative. So, Happy New Year to you and your family! May 2015 continue to sparkle and shine all year through.

January is one of our favorite times of the year because we see so many of you on a regular basis. It is also the month when The President's Challenge for Youth Fitness is kicked-off in schools nationwide. We've put together some information about the adult version of being "Presidentially Fit" in this month's newsletter, so we can all support our nation's youth, while challenging ourselves too!

Again, welcome to the New Year. Embrace whatever changes it may bring and celebrate your successes with gusto! Ready. Set. Here we go...

Specials at the Café: Tuna Melt Wrap and Mocha Latte Coffee Shakes!
Membership Special: Refer a friend or family member, receive $25 credit to account.
Tanning Specials: $40 monthly unlimited Tanning Package for January!

Laurie Killian, General Manager

Prepare to Be Presidentially Fit

Over the years, many of us have heard children talk (or whine) about the President's fitness test, The President's Challenge. In fact, many of us survived some version of the test ourselves. The PACER (running), trunk lifts, push-ups, the sit and reach all held a level of misery or pride among grade school students.

Guess what? There's also an adult version of the test that can help determine how fit you are or what areas you need to work on to improve your overall fitness. This grown-up version of the kids' test evaluates four key areas:

  • Aerobic fitness (test involves a 400-meter walk, a 1-mile walk and a 1.5-mile run)

  • Muscular strength and endurance (test includes half sit-ups and push-ups)

  • Flexibility (test includes the sit and reach)

  • Body Composition (test measures BMI and waist circumference)

Are you curious to see where you stand? Visit www.presidentschallenge.org to take the assessment and see how you measure up. Remember, it's never too late to take steps to improve your overall health and fitness—you can even make it more fun by incorporating a variety of activities. Here are some simple ways to get started:

Squat Your Way To Strength
Although squats are a leg exercise, they help build muscle throughout your entire body. Squats also promote mobility and balance, making it easier to complete everyday activities in your day-to-day life. Squats will also help you burn calories. Talk to a personal trainer about how to get started and use proper form, or, as you progress, how to make squats more challenging.

Carve A Killer Core With Pilates
Working your core is about so much more than having washboard abs—although that can be a nice benefit! Your core muscles connect your upper and lower body. They play an important role in your physical well-being and help power you through daily activities, ranging from exercising to cleaning your home. A strong core improves balance and flexibility, which reduces your chances of falling or injuring yourself during work or play.

A strong core can also reduce back pain (or the likelihood of developing back pain), improve your posture (your spine will thank you) and make everyday tasks easier. One of the best ways to strengthen your core muscles is by doing Pilates, with its numerous core-based exercises. Try working a few classes into your fitness routine to start building your core strength.

Limber Up With Yoga
Stretching is an important part of your fitness plan. Not only does it improve your range of motion and increase circulation, it also calms your mind, which may help reduce injury and illness. An added bonus is that it may even help you sleep better. To increase your flexibility, incorporate some yoga poses into your fitness routine or check out a yoga class. Not ready for yoga? Talk to a trainer about simple stretches you can do each day.

Kick Up Your Muscle Tone
Kickboxing is a full-body workout that promotes both muscle toning and cardiovascular endurance. It combines boxing, martial arts and aerobics in a variety of exercises. This type of exercise targets all major muscle groups while improving balance, flexibility, coordination and even self-confidence. Plus, it's just really fun to punch and kick—even if it's just with an imaginary target!

Step Up Your Aerobic Activity
Is it any wonder we sing the praises of aerobic activity? Aerobic exercise can help you keep off extra weight, increase stamina, keep you healthier, strengthen your heart and improve your mood. Want to know how to incorporate some aerobic activity into your fitness plan? Go for a walk outdoors or use a treadmill at the gym. Ride a bike or join an indoor cycling class. Play tennis or racquetball. Take a step aerobics class, dance or join a Zumba class. The options are endless.

Lift For Lean Muscles
Strength training isn't just for jocks or big, muscle-bound guys—it benefits everyone. From reducing body fat and increasing muscle mass to developing strong bones and sharpening focus, lifting weights is an important element for an overall fitness plan, especially since muscle mass naturally diminishes with age. Strength training can be done at any age, both at home and at the gym. Options include using your own body weight (think push-ups, pull-ups, crunches and squats), resistance bands, free weights and weight machines.

Dive Into Fitness
People at every fitness level can reap benefits from swimming. Not only is swimming easy on the body, it's a great way to get fit, since it uses all of the major muscle groups and gives you a cardiovascular and strengthening workout at the same time. Not a swimmer? Try water aerobics or other water-based activities. Exercising in water is beneficial for everyone, but especially for seniors. That's because it's easy on joints yet improves cardiovascular health, increases strength and slows down the age-related loss of muscle mass.

Remember, no matter where you are on the physical fitness spectrum, there are steps you can take to start improving your overall fitness and health, while having some fun along the way.

Injury of the Month: Achilles Tendinitis

Definition:
Achilles tendonitis is a common condition that causes pain along the back of the leg near the heel. The Achilles tendon is the largest tendon in the body. It connects your calf muscles to your heel bone and is used when you walk, run and jump.

Although the Achilles tendon can withstand great stresses from running and jumping, it is also prone to tendonitis, a condition associated with overuse and degeneration.

There are two types of Achilles tendinitis:
1. Noninsertional - when the fibers in the middle portion of the tendon have begun to break down with tiny tears (degenerate), swell and thicken. Tendonitis of the middle portion of the tendon affects younger, active people most commonly.
2. Insertional - involves the lower portion of the heel, where the tendon attaches (inserts) to the heel bone. Tendonitis that affects the insertion of the tendon can occur at any time, even in patients who are not active.

Causes:

  • Sudden increase in the amount or intensity of exercise activity - an example is increasing the distance you run every day by a few miles without giving the body a chance to adjust to new distance.

  • Tight calf muscles - having tight calf muscles and suddenly starting an aggressive exercise program can put extra stress on the Achilles tendon.

  • Bone spur - extra bone growth where the Achilles tendon attaches to the heel bone can rub against the tendon and cause pain.

Common Symptoms of Achilles Tendonitis Include:

  • Pain and stiffness along the Achilles tendon in the morning

  • Pain along the tendon or back of the heel that worsens with activity

  • Severe pain the day after exercising

  • Thickening of the tendon

  • Bone spur (insertional tendinitis)

  • Swelling that is present all the time and gets worse throughout the day with activity

Treatment Options:

  • Nonsurgical treatment - treatment options will provide pain relief, although it may take a few months for symptoms to completely subside. Even with early treatment, the pain may last longer than 3 months. If you have had pain for several months before seeking treatment, it may take 6 months before treatment methods take effect.
    - Rest
    - Ice
    - Nonsteroidal anti-inflammatory medication
    - Supportive shoes and orthotics

  • Physical Therapy - is very helpful in treating Achilles tendonitis. The use of ultrasound and estim; teaching proper exercises and stretches to strengthening calf; and reduce stress on the Achilles tendon.

  • Surgical - this should be considered to relieve Achilles tendinitis only if the pain does not improve after 6 months of nonsurgical treatment. Type of surgery depends on the location of the tendinitis - gastrocnemius recession (lengthening of the calf), debridement and repair (removal of damaged tendon and repair of remaining), and debridement with tendon transfer (removal of damaged tendon and transfer of another tendon to replace the Achilles).

From: Nicole Schnaus, MSPT

Upcoming Events

January 1st: Holiday Boot Camp Class 9-11am. All other classes cancelled for this day! Happy Holidays!

January 1st: Polar Bear Plunge. 12pm at the outdoor pool! Discounts towards massage and free hot chocolate bar.

January 7th: American Red Cross Blood Drive 3-8pm. Sign up now!

January 10th: Tri-Challenge Celebration Ceremony: Cheese, wine and t-Shirt presentation. 6pm.

January 31st: Parents Night Out...sign up in youth services or email tmatich@prairielife.com.

Soccer Skills Youth Class is back!
$20 per month...Thursday nights starting January 8th
6-6:30pm ages 2.5-4 years old
6:30-7pm ages 5-12 years old
Email tmatich@prairielife.com for details.

Ballet Winter Term
Members: $40 per month
Nonmembers: $45 per month

11:30-12:00pm - age 3
12-12:30pm - age 4
12:30-1pm - ages 5-6
1-1:30pm - ages 7-12

January 31st: Swim Meet 11:30am-12:30pm, email cmorrison@prairielife.com.

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Tues.
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Fri.
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5:00 AM - 11:00 PM
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5:00 AM - 11:00 PM
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300 Shingle Way
Franklin, TN 37067
Driving Directions & Map
Call: 615-764-3984
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