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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!

Carrie Hoops

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.

Exercise of the Month: The Round About with Nichol Mason Lazenby

1. STARTING POSITION
Set Up: Sitting upright at the front edge of the Short Box, knees bent, feet under the foot strap, arms straight overhead holding a pole or fingers interlaced behind the head. Keep both sit bones in contact with the box throughout the exercise.



2. THE TWIST
Inhale: Sit tall and rotate trunk from the top of the spine.



3. THE HINGE
On the same inhale, hinge diagonally back from the hips, keeping the core engaged and back straight. Maintain cocontraction of abdominals and back extensors.



4. THE ROTATION
Exhale: Rotate to the other side, maintaining the hinge and active core.



5. THE RISE AND RETURN
On the same exhale, come up to the longitudinal axis using the obliques as you return to the starting position.

Employee Spotlight: Nichol Mason Lazenby, BASI Certified Pilates Instructor

Nichol was born and raised in southern California before graduating from California State University of Long Beach with a BFA in Dance. While dancing in college she starting training in Pilates and believed that Pilates was the most successful mode of cross-training to keep her body performing at its best. Nichol went on to obtain her Pilates Certification through Body Arts and Science International and shared her knowledge of Pilates as she went on to dance professionally. Later, she obtained her Certificate in College Teaching and MFA degree in Dance/Choreography from the University of Arizona. While in Arizona, she rehabilitated and strengthened dancers while training people from the Tucson, AZ community. For eight years, Nichol has worked with a wide range of clientele. Whether it is rehabilitation training, athletic cross-training, or mind/body coordination, she has passionately helped people of all ages move more efficiently, gain strength and flexibility while correcting muscular imbalances. She is excited to share her passion for dance, movement, health and fitness with Prairie Life Fitness.

To schedule a reformer demo or to join her class, email Nichol at cholee.mason@gmail.com.

Member Spotlight: Jim Waters

Jim Waters has been a member of Prairie Life Fitness for roughly two years. He has been playing baseball for 44 years, and on May 5, 2014 the Omaha Oldtimers Baseball Club enshired Jim and six others into its hall of fame. Over the years some of his teammates have included Brian O'Connor, Jason Christianson, Bobby Herold, Chris Gadsen, Mark Gillaspie, Dwayne Hosey and Kyle Peterson, just to name a few. Playing baseball is a family affair and he has played with son Jimmy Waters (All-Big 12 Outfielder at University of Kansas), and his brother Jeff Waters (1992). Jim jokes that baseball has been a good ride for him and that hopefully more is to come unless, of course, he embarrasses himself. He also said, unfortunately you don't get better with age. When not playing baseball you can find Jim taking an athletic conditioning reformer class, Pilates class, or sports conditioning/HIIT class. Jim said if you aren't reaching your goals you should try something new, take a class, change things up or do something competitive to help you reach those goals.


Jim's World Series rings represent national championships
won in Arizona and Florida.

Upcoming Events

Pilates Reformer Open House Week
September 8th to the 13th. See club postings for events and times or contact Nancy Babe nbabe@prairielife.com for details.

September Pilates Training Special
Get 30-minute pricing for 45-minute classes! See club postings for events and times or contact Nancy Babe nbabe@prairielife.com for details.

Fitness Showdown
Saturday, September 6th starting at 9AM! It's $18 to participate. Contact Sam Schrader directly at sschrader@prairielife.com for details.

Free Training in Turner Park
Saturday, September 27th from 9AM to 11AM! Open to members and non-members! Start your weekend off right!

9:00AM - Tabata w/Kristin
9:30AM - Boot camp w/Sam
10:00AM - Core and Mobility w/Maggie
10:30AM - High Intensity Interval Training w/Bobbi

Tread-N-Shred - Treadmill and resistance training
Burn fat, lose weight and increase your metabolism on Mondays and Wednesdays at 5:30AM. One-hour sessions start at $22/session. Contact Maggie Hernandez directly at mhernandez@prairielife.com for details or to get started!

Mon.
Tues.
Wed.
Thurs.
Fri.
Sat.
Sun.
5:00 AM - 9:00 PM
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5:00 AM - 9:00 PM
5:00 AM - 9:00 PM
6:00 AM - 5:00 PM
10:00 AM - 4:00 PM

31st & Farnam Street
Omaha, NE 68131
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Call: 402-916-5000
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