Club News
Club Newsletter

Managers Corner

Ho, Ho, How To Best Manage Holiday Stress

Prairie Life Fitness

The holidays are just around the corner, but there is still time to save your sanity and lower your stress level. Give yourself the gift of keeping your blood pressure low and implement the ideas for managing holiday stress discussed in this month's newsletter. Whatever you do, don't overcommit or feel pressured to say "yes" to every invite. Enjoy your holiday season your way. The hustle and bustle is overrated. Our Christmas wish for all of you is to make family and friends a priority, and to enjoy the holiday season with those you care about.

$25 Refer a Friend Promotion! Bring in a friend and if they join receive a $25 referral credit on your account!

Free friends and family December 24th through the 30th! Invite your friends and family members to come in and workout with you over the holidays. Offer does not apply to child care or nursery.

Massage Special: November 28th to December 24th. Purchase three one-hour massages for $180.

Don't be a stranger during the holidays. You've worked too hard all year to let the last few weeks of 2014 take you off your fitness path. If you are going to be away from home during Christmas, take us with you! Or, the next best thing: Download the PerFit app before you go workout—personalized just for you—wherever you are celebrating the season.

On the go or safe at home, we wish you joy and cheer this holiday season!

Carrie Hoops

'Tis the Season to be...Stressed?

Tips for Managing Holiday Stress
Many of us have an image of the perfect holiday season in our minds. Festive parties, sleigh rides on picturesque winter nights, hot cocoa by the fire, decking your halls and trimming the tree, and finding the perfect gift for everyone on your list. Unfortunately, the reality is that the holidays are stressful for many of us. There doesn't seem to be enough hours to accomplish everything on your to-do list. Sometimes the house is too full of visitors. Parties don't go as planned. The kids' bicker over who gets to put certain ornaments on the tree. And giving everyone the perfect gift isn't always as easy as it seems. But, that doesn't mean you have to stick your head in a stocking to avoid the stress that can come with the holidays. By using these tips, you can minimize your stress and reclaim the merriment of the season.

Be Realistic
Holidays are not perfect. People are not perfect. Put aside your Norman Rockwell-like expectations and find the "ideal" that works for your family. No two families are alike; so don't compare yourself to others. Choose a few traditions that are important to you and hold onto those. Also, don't allow the hustle and bustle of the holidays to take you and your family completely out of your daily routines. What works for your family is, indeed, the perfect holiday.

Make a List & Check it Twice
During the holiday season, there always seems to be too many demands and not enough time. Make a list of everything you'd like to get done and then take a good, hard look. Now prioritize. What things can go? Be honest with yourself about your "must-dos," "would like to-dos" and "don't have to-dos." Start eliminating tasks and obligations where you can. If you don't have time to recreate the Griswold's house of Christmas lights, don't do it. No time to cook a seven-course meal for a dinner party? Host a holiday potluck or serve a few finger foods instead. No one will know it isn't what you had initially planned.

Budget
Before you shop for gifts or food for entertaining, decide how much you truly can afford to spend. It can feel good to give extravagant gifts or prepare lavish meals, but if you are overspending, you will feel stressed. Remember, the holidays are not about how much you spend—keeping it in check now will eliminate financial stress for the present and into the New Year.

Give from the Heart
As tempting as it is to buy for everyone on your list, it's not always possible. Instead, bake a favorite dessert, send a handwritten note and use your creativity to make something or give an act of service. Those are the gifts that matter most, and not only do they make the recipients feel loved, they make you feel good, too. We love the idea of homemade coupons for "Winter Workouts" to keep you and your loved ones motivated during the colder months!

Stay Healthy
'Tis the season to eat, drink and be merry, and throw your fitness routine out the window—you'll get back on track in January, right? WRONG! If you want to keep your stress in check, you might want to rethink overindulging during the holidays. Excessive eating and drinking will only add to your stress, along with making you feel guilty. Instead, be sure to get plenty of sleep, eat a small snack before parties so you don't overeat, and get regular exercise. In fact, when you're getting stressed over baking 14 dozen cookies, don't know what to get your second cousin's hairdresser, or with Uncle Melvin overstaying his welcome, hitting the gym is just the thing to relieve some stress.

If you are away from home during the holidays, be sure to download the PerFit app to your smartphone. It's like having a personal trainer and a gym in your pocket to keep you moving wherever you may be. Motivation-to-go and stress relief at your fingertips, PerFit makes holiday workouts easy.

Just Say No
When your neighbor asks you to help park cars at her holiday party, and you say "yes"—even though that means you'll have to find your son a ride to his pageant and you'll get there late and have to stand—it's OK to say "no." Saying "yes" when you should really say "no" ups your stress factor, plus it makes you feel overwhelmed and possibly even resentful. You can't help with everything and friends and family will understand.

Take a Break
With all the hustle and bustle of the season, it's easy to overlook taking some down time. Take a half hour—or even just a few minutes—to spend alone, without distractions. Do something that relaxes you, whether that be reading, taking a walk, playing a video game, listening to music or taking a bubble bath.

Laugh it Off
Laughter is one of the best stress relievers there is. Get together with friends, watch a holiday movie, play a game with your family—do whatever it takes to just laugh!

The holidays can be stressful, but they can also be wonderful. By having some strategies at your disposal to cope with common stressors, you can rediscover the joy of the season and have very happy holidays, indeed.

Stay on track
Be sure to download our personal training app PerFit to stay on track during the busy season. We understand that because of work, school, kids and "just life" it can be difficult to keep a regular exercise schedule. That's why we created and developed the PerFit app powered by Prairie Life Fitness Personal Trainers. With it, you can have your personal trainer with you at all times and work out when and where it's most convenient for you. At home, at the gym and on-the-go. Wherever you are, whenever you want. Download free today!

DownloadDownload

Exercise of the Month: Box Toe Taps/Step Downs

Begin standing with both feet on a box. Reach one foot behind the box and lower the body as if doing a single leg squat. Lower until the toes of the back foot touch the ground. Press up through the heel of the front foot and back into the starting position.

This exercise primarily works the quadriceps and gluteus muscles of the top leg.

Variations can include several different box heights or number of repetitions.

A great progression to this exercise is to hold a kettle bell or weighted ball in front of chest or overhead while performing the exercise.

Employee Spotlight: Jacob Anderson, NSCA-CPT

Jacob was born and raised in Iowa before attending Central College in Pella, Iowa. Being a multi-sport athlete throughout middle and high school, Jacob always had a commitment to exercise and health promotion. At Central College he was able to expand his interests in health and exercise and received a Bachelor of the Sciences degree in Exercise Science while competing on the Central Men's Golf Team. Jacob is a Certified Personal Trainer through the National Strength and Conditioning Association (NSCA-CPT). He has experience working with many different age groups ranging from teenagers to older adults during his work with Anytime Fitness and Corporate Wellness experience. He shares his commitment to health and exercise with all those around him. Jacob finds that obtaining desired results can be very satisfying but it is just as important to trust in the process and find enjoyment in the journey that leads to those results. He understands how health and exercise should be challenging but also fun and would love to help you toward your health and fitness goals. Besides exercising, Jacob can be found at the golf course, attending sporting events, or relaxing with friends and family.

To contact Jacob you can email him at janderson@prairielife.com.

Member Spotlight: Dillon Schumann - Zumba Instructor

Each Sunday afternoon from 12:10PM to 1:10PM you can find Dillon teaching Zumba at Midtown Crossing. Dillon was first introduced to Zumba about four years ago by a manager of his that took classes. He told himself that he would just try it once, but class started and he fell in love. Dillon started going to Zumba all the time and lost 15 lbs in two months. Over the course of six months Dillon went from his heaviest at 275lbs to 184lbs. A year and a half ago Dillon decided to become an instructor. He took a Zumba Instructor Training Course at 84th and Q Street with Cass Martin, a celebrity trainer, and started teaching the next day.

Dillon doesn't look at what he does as a job, but as a big party where he can make people feel good about themselves. He has met a lot of people, heard a lot of inspiring stories, and seen some amazing transformations.

Dillon would like to tell people to just give it a try and if they don't like it they don't have to come back. He wants to encourage both men and women to step outside of their comfort zone and to remind them that he didn't know that he would like Zumba until he tried it either. He also wants to point out that Zumba was founded by three men, and although women attend class the most, Zumba is for men too. Dillon points out that Zumba can burn a lot of calories. A woman once told him that she burned 879 calories in an hour class, and Dillon has burned 1275 calories in a class himself.

Dillon would like to invite you to come any Sunday and to just have fun with him. He knows that everyone is a work in progress, including himself, and to remind everyone that the most important thing is to have fun, smile, and keep moving.

Upcoming Events

HOLIDAY HOURS
Christmas Eve - 6am to 2pm
Christmas Day - Closed
New Year's Eve - 5am to 6pm
New Year's Day - 6am to 9pm

PILATES REFORMER
Last chance to purchase our 5 Year Anniversary Special! 30 minute pricing for 45 minute classes. Must purchase 8 classes ($104) to qualify and can only be used for the following classes:

• Wednesday 6:30AM
• Friday 6:30AM

All levels welcome but space is limited. Offer ends December 14th! Contact Lisa Logan at llogan1@prairielife.com to reserve your spot today!

2015 Running Club
• 12 week training program
• Resistance Training and Aerobic Training
• Meet twice a week
• Starting February 2, 2015

Space is limited so get signed up now. Contact Maggie Hernandez at mhernandez@prairielife.com or Bobbi Anania at banania@prairielife.com for details and to register.

GROUP FITNESS - New 2015 Schedule!

New times and classes for the new year! Modified schedules for Christmas Eve, New Year's Eve and Day.

Complete the Winter Challenge in December

Sign up to compete in Prairie Life's 2014 Ironman Triathlon! Participants will complete 2.4 miles of rowing, 112 miles of biking, 26.2 miles of running. Personal Training, Small Group Training and/or Group X classes can also count towards your goals. All tracking is on the honor system. Take the challenge and stay in shape for the holidays! Cost is $25 and all participants will receive a T-Shirt. For more information, contact any personal trainer or email Karla Leriger at kleriger@prairielife.com.

Zombie Apocalypse Training

Every Tuesday and Thursday from 6:30 to 7 pm. Begins December 2nd. Cost is $175. Six weeks of training includes:

• Strength conditioning
• Cardio vascular endurance
• Team survival skills

Don't get left behind...The zombies always get the slow ones first! Contact Joe Paczkowski at jpaczkowski@prairielife.com or Bobbi Anania at banania@prairielife.com.

Mon.
Tues.
Wed.
Thurs.
Fri.
Sat.
Sun.
5:00 AM - 9:00 PM
5:00 AM - 9:00 PM
5:00 AM - 9:00 PM
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
Driving Directions & Map
Call: 402-916-5000
Contact Us