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Play it Safe for Sun Safety Month

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Play it Safe for Sun Safety Month

Summer is a time for lots of fun in the sun - and sometimes a scorching sunburn or two. Short of wearing a parka, how can you enjoy all the outdoor fun summer has to offer while still staying safe in the sun?

While some sun exposure is good for maintaining vitamin D levels and improving mood, it pays to be careful. As luck would have it, July is Sun Safety Month, so it's the perfect time to familiarize yourself with some basic sun safety tips. Your skin will thank you.

Cover Up
One of the simplest ways to protect your skin from harmful ultraviolet (UV) rays is to wear protective clothing. While there's no need to dig out the parka mentioned above, you will benefit from long-sleeved shirts and pants. And remember to cover your head with a hat or scarf, and shield your eyes behind UV-blocking sunglasses. Those pesky UV rays can damage your eyes, as well as your skin.

Be a Shady Character

Not feeling the protective clothing? Or maybe you were caught unprepared? If possible, stay in the shade during peak sunburn hours, which according to the Centers for Disease Control and the World Health Organization, are between 10 am and 4 pm. There is still plenty of fun to be had before and after those hours.

Apply Sunscreen. Repeat. Repeat Again.
Just can't say in the shade? In that case, apply a broad-spectrum sunscreen to all exposed skin, and make sure the sunscreen has a sun protection factor (SPF) of at least 30, even on cloudy days.  Be sure to apply it 15 minutes before sun exposure, and apply it liberally - there is no such thing as too much sunscreen. If you'll be outdoors for an extended period of time, reapply sunscreen often. Going swimming? Reapply sunscreen after your swim. Even if your sunscreen is water-resistant, it must be reapplied throughout the day, especially after swimming or sweating.

What's the deal with SPF? What does it mean anyway? 
An SPF factor indicates how long it will take for UVB rays to redden your skin when using the sunscreen as compared to how long it will take without it. For example, if you use an SPF 30 sunscreen, it will take 30 times longer for the skin to burn than it would without sunscreen.

Don't Feel the Burn
Sunburns significantly increase your lifetime risk of developing cancer. Skin cancer is largely preventable, yet it's the most common form of cancer in the United States. In fact, more than 3.5 million new cases are diagnosed each year. Don't be one of the 3.5 million - do what you can to protect your skin from the sun.

Beware the Beach
There's nothing like hitting a beach on a hot summer day - but you also need to take special precautions when it comes to sun safety. Both water and sand can reflect up to 80% of the sun's rays, which adds to your overall sun exposure. The FDA recommends you choose water-resistant sunscreen with a minimum 30 SPF and apply about 1 ounce (that's about a shot glass full, folks) approximately 30 minutes before sun exposure. Why 30 minutes? That time allows the sunscreen ingredients to fully bind to your skin. You'll also want to reapply every 2 hours, or right after swimming, toweling off or sweating a lot. Basically, if you spend half a day at the beach, you should reapply sunscreen at least twice.

Hats and protective eyewear are beneficial at the beach as well, and of course, protective clothing is always your friend. But one simple thing you can do is to include shade breaks. Whether that shade is provided by an umbrella or a roof, you'll have a chance to cool down a little, reapply some sunscreen and just give your skin a little break. Your sand castle will wait. The waves will still be there. And the sun will still be waiting for you.

Sun Savvy Kids
Many of us spent hours upon hours in the sun each and every summer of our youth - and many of us did it without sunscreen. But now we know better. The Skin Cancer Foundation has estimated that 80% of lifetime sun exposure occurs during childhood. That's right - 80%. And just one severe sunburn can double the risk of getting skin cancer later in life. Protect your children by following these tips (which apply to adults as well):

·      Limit outdoor play between 10a.m. and 4p.m. This is when the sun's rays are at their strongest, and even on cloudy or cooler days, ultraviolet (UV) rays remain strong. If your kiddos are playing outdoors during these hours, be sure to apply liberal amounts of sunscreen.

·      Be vigilant with sunscreen. Sunscreen with SPF 30 or higher should be applied 30 minutes before your child goes out in the sun. Make it more fun for kids by using colorful sunscreens that make it easier to see which areas have been covered well. These versions also make it easier for kids to learn to apply sunscreen themselves. Remember to get those little noses, ears, hands, feet and shoulders, as well as behind the neck. Lips are susceptible to burning too, so apply a lip balm with SPF protection. Reapply sunscreen every 2 to 3 hours, or after sweating or swimming.

·      Take cover. Wearing protective clothing and hats is one of the most important ways of warding off UV damage. Keep your kids covered with dark colors, long sleeves, pants, hats and sunglasses. If you'll be at the beach, bring along a beach umbrella.

Tip: Dark clothing recommended for use as protective clothing. Why? Because when light-colored clothing is wet, it transmits just as much sunlight as bare skin.

  • Monitor medications. Some medications (usually antibiotics or acne medications) can make skin more sensitive to sunlight, so make sure to ask your doctor whether this could be a concern for your child.
  • Make it a habit - for everyone. If your children see you practicing smart sun safety, they will be more likely to make it part of their routines too.

Protecting your skin from the sun doesn't mean you have to hibernate all summer. By taking a few precautions, you'll save yourself from painful sunburns and future skin damage while still having your summer fun.



Member Spotlight: Grant Quinn

“Muscles are made in the kitchen.” I can’t remember exactly where I first heard this piece of advice, but the last nine months have taught me exactly how true those words are. I am Grant, and last September, I set a goal to compete in the Heartland Bodybuilding competition, held this year on May 23. That goal challenged me in ways I did not expect, but I found that, with the support of a few good friends, I was able to learn what I needed to do to compete.

I have always been a very active individual, stemming back from high school when I was a power lifter. Since then, I’ve always enjoyed challenging myself physically, ranging from hiking mountains in Colorado to running the Tough Mudder. Throughout those activities, though, I never really focused on nutrition. I didn’t have a bad diet by any means, but I didn’t understand the nuances of nutrition either. I knew I needed to have enough protein and carbs, but also in moderation. Upon deciding to compete, I had to learn quickly how the human body uses nutrients, and how to tweak the proportions to get the results I wanted, whether it be building more muscle or shredding away the remaining fat I had.

The entire process was, at times, very overwhelming and I know that, without the support of my friends, there’s no way I would have succeeded. They helped me with my diet and put up with my constant questions. They also helped me with posing, how I should present myself on stage, and where I could find low calorie treats so I wouldn’t go completely insane. Thanks to their help, support, and loudly shouting advice to the stage I was on, I took first place in Novice Bodybuilding (Short) and Novice Bodybuilding (Overall), and fifth in Open Bodybuilding (Short).

Manager's Corner

SPF - Super Power Families

As the old song says, “sunshine makes us happy.” But as the timeless adage also says, “everything in moderation.” We hope this finds you enjoying a summer full of fun activities, memorable time with loved ones and plenty of sunscreen. This month’s newsletter is full of tips about summer skin care. At the risk of sounding like your mom, safety first and then let the fun shine in!

We hope you are enjoying the summer schedules and activities at the club. Our personal trainers, instructors and the entire staff are dedicated to making fitness fun year round. We love hearing from you so never hesitate to let us know if there are additional ways in which we can serve you.


Refer a friend or family member and get a $25 referral credit.  See Membership for details. 


Join us July 25th at 7PM in Turner Park for MixxedFit.  Open to members and non-members.  See club postings for additional information and cost.

Prairie Life Fitness at Midtown is working with Midtown Crossing to bring Wednesday Night Workouts in the Park.  Events are held at 5:30pm in Turner Park.  The July dates, trainers and formats are:






July’s Line-up can be viewed online on Midtown’s Facebook page as well as Midtown Crossing’s Facebook page.     


Check out and download our PerFit Application today!  It is a great way to reach your goals with the help of a personal trainer even if you can’t make it into the gym.  Check out our application online at  or .



Start your day off right with an early morning Reformer class taught by Lisa.  This 45 minute class is offered on Wednesdays and Fridays from 6:30AM to 7:15AM. You can work out once a week for 4 weeks for $64 or twice a week for $128. Session dates are:


July 8th, 15th, 22nd, 29th


July 10th, 17th, 24th, 31st



Our summer Refomer Athletic Conditioning class meets on Monday’s at 5:30PM.  Have fun and challenge yourself in this 45 miinute class instructed by Alison.  Purchase 4 classes for $64.  Session dates are:

Mondays 5:30PM

July 6th, 13th, 20th, 27th

For more information or to register please contact Pilates’ Director, Jennifer Westphal, at

MASSAGE THERAPY – Schedule a massage today by calling 402-916-5000. 

Leaving for summer vacation? Here’s one thing you won’t have to remember to pack; the PerFit App. Stay in tiptop shape while you are away by using the on-the-go workouts via your smartphone.

Happy 4th of July!


Carrie Hoops, General Manager

Perfit exercise of the month

Bird Dog - Feel the Stretch!

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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