Club News

Meet PLF's New RD!

We are very excited to announce that Prairie Life Fitness now has its very own in-house Registered Dietitian here for YOU! Kyle Smithson, MS, RD, LDN received his Masters in Exercise & Nutrition Science from Lipscomb University after facing some life-changing circumstances. “Just over 8 years ago my life was drastically changed. I had a stroke and was diagnosed with hypertension, dyslipidemia, and type 2 diabetes. This catastrophic event forced me to realize it was necessary to make a serious lifestyle change….” So if he says he know what you're going through, it's true! He's been there himself. Kyle will be available to start seeing members and non-members this week!

For more information, contact

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

Get FIT This Fall!

Wanting to mix up your workout routines this Fall but don't want to commit to a set schedule? We get it- life can get crazy! Our new "Class Pack" option for Small Group Personal Training classes is just for YOU! Pay one price & get access to ALL of our small group personal trainer-led classes. Choose from X-Factor, Ladies Bootcamp, High Intensity Treadmill Training, & Total Body Power all at various days/times throughout the week!

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

Saving Second Base


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Saving Second Base 

October ushers in Breast Cancer Awareness National Month, with it comes the opportunity to celebrate survivors and honor the memory of those lost. 

Breast cancer most often strikes women in the prime of their lives. The breast cancer rate among women in the U.S. is approximately 12%. And, the rate of premenopausal breast cancer (before age 50) breast cancer has increased by 30% in the last thirty years. One out of eight American women will develop breast cancer in their lifetime. 30 to 40 of every 100,000 women in the United States dies of breast cancer. In Asia, the rate of breast cancer is less than half in the U.S; only 2 to 5 out of 100,000 die of breast cancer each year. This indicates that breast cancer is influenced by environment, diet and lifestyle more than genetics. Studies show that approximately 80% of breast cancers are caused by environmental factors rather than genetic predisposition.

Mammograms and self-exams help with early detention but not prevention. The best defense against breast cancer is for women to take control of their health by understanding what they can do to decrease their risk of breast cancer. Several studies and protocols developed at leading medical institutions are proving that there are better ways to determine if a woman is at an increased risk for breast cancer. Dietary changes, nutritional supplements and lifestyle changes can decrease your risk of breast cancer. Even if a woman has breast cancer, these changes may decrease the chance of recurrence.

Are You at Risk?

Do you know if you have an increased risk of breast cancer? There are several well-documented risk factors and scientific tests that can be performed to determine a woman's risk of breast cancer. Breast cancer develops when genetic information (DNA) in cells is damaged. Tests determine the amount of damage cells are exposed to, help determine risk. Estrogen increases the rate at which cells grow. When damaged cells are exposed to excessive estrogen they are stimulated to grow, which can result in cancer. When we determine our estrogen exposure, we have the information needed to determine our risk of breast cancer.

70%-80% of women who develop breast cancer have none of the risk factors. So, with or without the presence of risk factors, you should be tested. Living in the United States puts us at an increased risk. Saliva testing is able to measure how much your cells and tissues are exposed to estrogen. After determining your level of risk, develop a strategy to decrease risks with your doctor. By making necessary changes in lifestyle, diet and taking appropriate vitamin supplements, we know we are doing everything we can to avoid breast cancer.

Protect Your DNA

Found in every cell of the body, DNA, contains all the information needed to perform all of its cellular functions. If this information gets damaged and the cell is directed to function abnormally, disease develops. Free radicals damage DNA. Free radicals play a role in aging, heart disease, cancer and most degenerative diseases. The less you are exposed to these free radicals, the lower your breast cancer risk. There are tests available that can determine your body's free radical exposure.

Anti-oxidants search for free radicals, neutralize and protect you. Examples of anti-oxidants are Vitamin C, Vitamin E and beta-carotene. These substances are found in fruits and vegetables.

Other powerful anti-oxidants include colorful vegetables that contain carotenes, pigmented fruits like cherries and blueberries. Garlic is also a powerful anti-oxidant. Folic acid and other B vitamins help repair damaged DNA. Folic acid is also present in dark green leafy vegetables, fruit and peas. Green tea is another powerful antioxidant. It has been studied extensively and has been proven to be effective in preventing cancer.

Are We Eating Ourselves To Death?

Many scientists believe that changing our diet could prevent 80% of all cancers. Study after study substantiates the link between diet and cancer. Almost every aspect of your diet has an effect on hormone production and metabolism. The average American diet is riddled with meats that normally contain toxins that alter hormone function or damage DNA. Many food additives also damage DNA. Combined, the two factors that cause breast cancer, DNA damage and hormone stimulation can be linked to diet. Decreasing meat consumption is recommended, if you want to decrease your cancer risk.

Good oils are omega 3 and 9. These oils are found in cold water fish like salmon and mackerel. Olive oil is high in omega-9. Use olive oil whenever you cook with oil. Consuming 2 grams of fish oil a day will decrease your risk of cancer and cardiovascular disease. Other oils can cause cells to function improperly. The processing of oils from seeds produce omega-6 oils. Omega 6 oils that have been hydrogenated or partially hydrogenated are especially harmful. These oils are used as preservatives and found in almost every packaged food to preserve freshness. Hydrogenated and partially hydrogenated oils (trans fats) damage cell membranes, which make the cell more susceptible to damage. The oils also direct estrogen toward the more dangerous cancer-causing pathway.

Decreasing sugar and simple carbohydrates consumption decreases your insulin levels, protecting you against cancer. Insulin can stimulate cancer cell growth. Increasing your fiber consumption, limiting alcohol, and increasing foods that are antioxidants all play a role in prevention.

Stress Harms & Can Kill

It’s been suggested that a large number of breast cancer patients are diagnosed following a stressful event in their lives. Those who neglecting their own emotional needs for the sake of others appear to risk developing breast cancer at a higher percentage. Living in a state of high stress levels results in the constant release of a stress hormone called cortisol. High cortisol levels over a prolonged period of time impair the function of the immune system. The immune system is responsible for detecting and eliminating abnormal cells, including the cells damaged by the free radicals we discussed earlier. High cortisol levels decrease thyroid and insulin function. Low thyroid and insulin resistance are both associated with an increased risk of breast cancer. Elevated cortisol increases estrogen levels, which stimulates breast cell growth.

If you experience anxiety, difficulty sleeping or chronic fatigue, testing cortisol levels in the saliva may be helpful in diagnosing and treating your condition. If these symptoms began after a stressful event or a series of stressful events you may be suffering from abnormal cortisol levels. Covering these symptoms with sleeping pills and antidepressants will not correct the problem. Nor will it allow the immune system to repair itself or aid in its ability to rid the body of possible cancer causing cells. Exercise also helps! Call your doctor today if this might apply to you.

Don’t Forget!

While October is best known as National Breast Cancer Awareness Month, there are other important diseases and topics honored this month. Raising awareness and becoming involved in events is an excellent way to share your passions with others, while maintaining and encouraging healthy lifestyles.

•    National Breast Cancer Awareness

•    National Down Syndrome Awareness Month

•    SIDS Awareness Month

•    Spina Bifida Awareness Month (promoted by the Spina Bifida Association)

•    Pregnancy and Infant Loss Awareness Month

•    Pregnancy and Infant Loss Awareness Day (15th)

•    Domestic Violence Awareness Month

•    Mental Illness Awareness Week (first full week of October)

•    World Mental Health Day (10th)

•    Bone and Joint Health National Awareness Week (12th-20th)

•    National Health Education Week (third full week of October)

•    International Infection Prevention Week (third full week of October)

•    Respiratory Care Week (last full week of October)

•    Healthy Lung Month

•    Red Ribbon Week (last week of October)

•    Eye Injury Prevention Month

•    Home Eye Safety Month

•    Health Literacy Month

•    National Physical Therapy Month

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

Phone:  615-465-6416

Upcoming Events at PLF


FALL BREAK CAMP!!  Sign your children up today for our fall camp.   Need a place for your child to go where they are safe, will have tons of fun, and has before and after care.  We have it all!! Contact

Reminder: If your 8 and up needs help on their studies…please feel free to bring the work in with them!  Kids study between the hours of 3:30 and 5:30.

Sign up for our Basketball Skills program Monday nights at 6pm.

Our Youth Dance Program is a great way to introduce your little ones to dance. Every Saturday Morning…check out the schedule on line or Contact

HAPPY HALLOWEEN!!  We will have our traditional Halloween costume party on Monday, Oct. 31st.  The kids will trick-or-treat to every office in our club and the staff will dress up too.  It’s always a blast to see just who Mr. Paul will be.  This year may top them all so far!


Visit the café for the always fun new additions…As you can guess… it’s PUMPKIN Spice season.  The shake is back!!   YES!!


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.

Are you a teacher or in need of an earlier class after work?  Check out the new schedule for the school year.  We’ve added back those 4:30 Group Exercise classes to meet your needs.

Are you a Successfully Aging adult or one who is working to get your mobility back to where it needs to be?  Check out the new schedule … we’ve added chair and low impact classes to serve you!!  

DON’T MISS OUR SATURDAY SAMPLER!!  Saturday, October 29th from 9-10:30 we will sample some of our classes for you so you can get a taste of a few of our classes.  NO, we will not be cancelling any Studio A classes when this is going on.


Winter Swim Team is in full force.  We already have a waiting list started.  Get on that list as we do have some openings pop up from time to time.  It’s worth it.

Ask about our Private and Group Swim lesson and our amazing Puma Swim Team!!

Our first swim meet is Saturday, October 29th from 11-12:30pm.  Everyone is welcome and we’d love for you to bring your child just to watch, especially if they might be interested in learning how to swim.  The majority of our swimmers have been with us since they were little and learning.


NEW September Series PT Classes

Specialized small group training led by our certified personal training staff

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, Treadmill Training, & Olympic Lifting. 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.

TRX Basics with Marci, Wed & Fri at 8:30am-TRX stands for total body resistance. You’ll use your own body weight & gravity to develop strength, balance, coordination, flexibility & stamina simultaneously. And every exercise engages the core. With a stronger core, your body will feel & move better.

TREADMILL HITT with Kurt, Tues/Thurs at Noon & Mon/Wed at 5:30pm- Rev up your metabolism, burn fat, increase your endurance, gain strength, & improve flexibility—ALL on the Treadmill??? Yep! This all-level 45min class will include walking, running, & hill climbing intervals, giving you a new appreciation for our cardio equipment.

Olympic Lifting with Cat, Tues & Thurs at 6pm- Want to improve your clean & jerk technique? Increase that squat or deadlift One Rep Max? This class takes you step-by-step through each lift, breaking down correct form & common errors. You’ll come out with more confidence that what you’re doing on the floor is safe, & getting you to that lifting goal faster.

Pricing: $150 for 4 weeks, which includes 8 classes and a pre & post assessment.

Contact for more information or to reserve your spot!

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.

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

Personal Training OPEN HOUSE!
Saturday October 22nd during our Farmers Market event

Come on over and meet our trainers.  This is a no obligation, no fear, way to talk to our trainers about anything you’d like.  We know that we have members who have hesitation in approaching or in being approached by a trainer because trainers bring a level of anxiety or fear to some of you.  Well, we want you to put that fear away!!  Come hang out with us and let us explain to you how easy it really is to get into a fitness routine that will change your lifestyle and your body.  We are here to help you get healthy!

Please come say hi! The greatest compliment a member can give us is the referral of family and friends!


Manager's Corner

Knockout Breast Cancer  

Breast Cancer isn’t a treat and kicking it can be tricky but luckily, it is can be a survivable cancer. Especially when detected early. Make regular mammograms and self-exams part of your yearly and monthly routines for the sake of your life and the life of family and friends. The thought of living without YOU is truly scary! Read more about Breast Cancer prevention in this month’s newsletter.

Join us for Halloween events. Bring the kids in on Monday, October 31st to show off their costumes early and to practice their trick-or-treating skills before the big night. We love seeing familiar faces from the nursery and adventure room in their cute costumes. Hope you’ll stop by for the fun!

We’ve all promised ourselves not to steal too much candy from our kid’s bags again this year. Turns out, those calories do count… Shucks! And, if the kids come home with too much candy, the better plan is to slowly throw some of it away when they aren’t home. I’m sure our parents did it to us when we were young also and we somehow survived. Limiting sugar intake for ourselves is tough; doing it for our kids is an act of love. Particularly when we know how many diseases and ailments are linked to poor diets and sugar.

One way to avoid the processed sugars, is to have healthy fruits and veggies available all the time at home. Shop the farmers markets that pop up all around Williamson Co.  We are excited to join in this healthy trend!

Please come and join us at our first of many “Prairie Life Fitness Farmers Market” on Saturday, October 22nd from 9-1pm. Happy Halloween and National Breast Cancer Awareness Month,


Laurie Killian, General Manager

Perfit exercise of the month

Strengthen your overall upper body with Dips

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  


5:00 AM - 11:00 PM
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5:00 AM - 11:00 PM
5:00 AM - 11:00 PM
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300 Shingle Way
Franklin, TN 37067
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Call: 615-764-3984
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