Club News

New Group Fitness schedule and Resolution Solution

We have made some changes to our Group Fitness schedule beginning January 11th so be sure to check our website or the schedule at the club. We are also doing a Resolution Solution to help you reach your goals. All you need to do is take classes from January 11th-February 8th and earn Prairie Life swag and the chance to put your name in for a Grand Prize drawing of a 3 month credit to a single membership!See club for details and Happy New Year!

For more information contact

Private Swim Lessons currently available

Private 30 Minute Lesson (1 Student) $25.00 and Semi-Private 30 Minute lesson (2-3) Students for $18.00 per participant. PLF Members Non-Members $31.00 for Private and $26.00 for Semi-Private.

For more information contact

Adult Swim Program

Novice - Tuesday mornings 8:00 a.m. - 8:45 a.m. with Jerrett. Advanced is Wednesday mornings 8:30 - 9:30 a.m. with Julie Barr. Monday 5:30 - 6:30PM is Advanced Adult Swimming with Katie.

Swim Lesson Level Standards

Swim Lesson Level Standards Implemented by the American Red Cross “For each of the five Learn-to-Swim levels, there are required skills with completion requirements given. To be certified at a given level, students must meet the requirements for the course.” -The American Red Cross Water Safety Instructor’s Manual Level 1: Introduction to Water Skills • Feet first entry (jump) off of dock • Enter water unassisted, move 5 yards, bob 5 times to chin level and safely exit the water. • Float on front with support for 3 seconds, roll to back and float on back with support for 3 seconds. • While floating or standing, be able to place entire face in water • Understanding and performance of basic kicking and arm movements in water Level 2: Fundamental Aquatic Skills • Bob underwater, completely submerged • Unassisted floating in chest-deep water, both on front and on back for 5 seconds each • Backstroke, using a combination of arm and leg actions for 15 feet . Ability to jump from the left side of the dock towards the beach, perform proficient front stroke to the beach, with arms out of water and the flutter kick. (15 feet) . Understanding of treading, with both kicking and arm movements. Tread for 10 seconds in chest deep water. Level 3: Stroke Development • 15 yards of front crawl with face in the water and rhythmic breathing pattern (to either side) • Maintain position in deep water by treading for 1 minute • 15 yards of back crawl • Basic understanding of both the breast stroke and butterfly kicks • Perform a kneeling dive into deep water • Floating on either front or back for 30 seconds in deep water Level 4: Stroke Improvement • Feet first entry into deep water, such as the big diving board • Standing dive off of dock into deep water • Perform 15 yards of each of the following: . Butterfly kick . Sidestroke kick . Elementary backstroke . Breaststroke • Perform 25 yards of each of the following strokes proficiently: . Front Crawl . Back Crawl . Maintain position in deep water for 1 minute each . Floating or Sculling . Treading water Level 5: Stroke Refinement • Shallow dive • Knowledge of both rhythmic and rotary breathing skills for the front crawl • Tread water for 2 minutes in deep water • Endurance abilities of: . 25 yards of elementary backstroke . 25 yards of butterfly . 25 yards of sidestroke . 50 yards of breast stroke . 50 yards of backstroke . 50 yards of front crawl

Club Newsletter

Managers Corner

Up in Smoke

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Up in Smoke  

Spoiler Alert! Don’t worry; it’s not about Star Wars™ so you’re probably safe to continue reading… Terrific heart health news from the CDC finds ‘Real Progress’ as percentage of U.S. smokers plummet. Federal health officials have now reported the number of smokers has decreased by nearly 20 percent in the past 10 years and dropped a full percentage point in the last year alone. 

Since smoking makes an appearance on every list of risk factors for heart attack and heart disease, this decline is excellent news for the heart health of our nation. For those who need a gentle and perhaps not so subtle reminder, here’s why smoking makes the naughty list…

Cigarette smoking increases the risk of coronary heart disease by itself.     When it acts with other factors, it greatly increases risk. Smoking increases  blood pressure, decreases exercise tolerance and increases the tendency        for blood to clot.”

Last year, smoking rates hit a 50-year low! The CDC cannot pinpoint precisely what had led to the staggering decline but the result is irrefutable. Some of the factors helping the fight against tobacco are:

            • Federal tax hikes

            • Anti-smoking campaigns over the past 20 years

• Better insurance coverage for those wanting to kick the habit (One troubling finding: adults who are uninsured or on Medicaid smoke at rates more than double those for adults with private health insurance or Medicare.)

• Tougher laws making it harder to smoke in a growing number of places

Whatever the reason, these statistics prove that millions of Americans are quitting everyday and you can too. Make 2016 the year that you make this life changing decision for you and your family!

Heart to Heart

• Each year, more women than men die of cardiovascular disease.

• Six times as many women die from heart disease as from breast cancer— about 500,000 each year.

• An estimated 8 million American women suffer from heart disease.

• One out of every four women will die of heart disease.

• Women have more heart attacks than men that go unrecognized.

• Cardiovascular disease, which also includes heart failure, hypertension, and stroke, is more prevalent in women.

None of the above statistics are “new” and should not be alarming. Yet, when we see them bulleted out like that, we are still shocked. Diagnosing and treating women who might slip through the gap or slide under the radar screen has been the focus of top Heart Health Clinics over the past decade. Discovering where education and research is needed and gaps in knowledge exist remains top priority.

While heart disease remains the leading cause of death for both men and women, there is still an inequity of research done for men’s heart disease in comparison to their female counterparts.

“The sex gap in cardiovascular disease hit its peak in 1999 and is finally getting some attention,” said Jennifer Tremmel, MD from Stanford's Women's Heart Health Clinic, who is conducting an AHA-funded study on sex differences in cardiovascular disease. 

“The growth in women’s heart centers is targeting this apparent inequity of care,” said Sharonne Hayes, MD, director of the Women’s Heart Clinic at the Mayo Clinic in Minnesota and a member of the advisory board of WomenHeart: the National Coalition for Women with Heart Disease.

“There are still marked disparities in care,” Hayes said. “Women are less likely to be prescribed medication or be as intensely treated as men. Women also don’t feel like they are being listened to when they discuss their symptoms with their doctors. Nobody ever sat down and adequately addressed their concerns.”

Heart disease in women is consistently misdiagnosed and undertreated, and more women than men have died of cardiovascular disease every year since 1984. Symptoms don’t necessarily present the same way with women in the way as they do men.

Preventative measures can be taken to reduce your risk and change the course of your future heart health. Diet, exercise and a healthy lifestyle are also the easiest first steps to take toward disease prevention. If heart disease is in your family history or you have concerns due to lifestyle risks or other health issues, contact your doctor.

As we have seen, and will hopefully continue to see with smoking, ‘Real Progress’ can be made when education, research is combined with a determination to change. You cannot kick the habit of heart disease but you can try to manage the risks within your control to be part of your own wellness plan!

Club News






























Upcoming Events at PLF

Don't let that new year's resolution fade away, this month buy 10 tanning sessions and get 5 FREE! That is a $25 Value!
Punch Cards
Now offering Youth Guest Punch Cards! Use them towards swim lessons or team, racquetball, gym time or just to come hang out with mom and dad! 10 visits for just $50. For more details please see the front desk.
Give your loved one the gift of massage this Valentine’s Day purchases 3 one hour massages for $195.
YOUTH: Kat Wardian
Parents Night Out: Valentines Party, Friday February 12th
Drop the kids off from 5:00pm-9:00pm and go have a kid free fun night! Dinner is included, cost for the first child is $20 and $15 for additional children, all children must be on the same membership, or same family. Ages 3 and older are, and non-members are welcome to participate in this event. This month we will be having a Valentines party, decorating cookies and our mail box for cards, doing crafts, watching a movie, and more
Day Camp: February 12th and 15th 
The kids are out for school for a staff development day and Presidents Day, sign up for a day camp from 9:00am-4:00pm. Cost for one child is $30 and $20 for. Bring your swim suites as we will be swimming in the indoor pool.

Homeschool P.E.
Come and join us again for homeschool P.E. on Monday’s and Wednesday’s at 1pm-1:45pm. PLF members are free, cost for non-members is $6 for the first child and $3 for additional not to exceed $15.
NO P.E. on Presidents Day, Monday February 15th
Teens in Training (TNT)
Boys and girls ages 10 to 13 are encouraged to take a safety course with one of our certified personal trainers on how to properly and safely train upstairs. Once they have graduated from the certification program they will be permitted to workout upstairs with a guardian 18 years or older. (TNT50)
Teens, ages 12 an order can also choose a package in which they will receive their certification along with 3 personal training sessions. The training sessions will be geared towards the teen’s strength, ability, and coordination. These sessions will allow your teen to have a better idea of what types of workouts will be beneficial for them and their growing and changing body. This course is a one-time fee of $120.00. *Additional personal training can be purchased. (TNT120)
Registration for these classes can be done online at under “youth class registration”

GROUP X: Joan Beck
Valentines Zumba Class
Join us for our Valentines Zumba class on Saturday February 13th at 9am. Come feel the love and shake it with us!
NEW Beginner Adult Swimming Lessons
Mondays at 5:30pm there will be a news adult swimming lessons class for beginners with swim instructor Katie Quint. Advanced-beginners will continue at Monday’s at 5:30pm.

Swim Lessons Have Started!
Swimming lessons have started! If you are having trouble finding a lane please talk to one of our many Aquatics Staff, they will be more than happy to assist you. Lessons will end March 5th.
Swimming Lessons/ Team Registration
Registration will open for the next session of swim lessons/ team on March 12th – March 18th
Chuck is Back I Action!
Chuck Simon is back on the aquatics staff and is open to start giving private swimming lessons. If you are interested in setting up private lessons with Chuck, or any other swim instructor contact Aquatics Director Peg Ryan.
PILATES: Charlene Covey
Pilates has heart!
As Pilate’s instructors we hear this all this time:  
"For as long as I remember,  fitness for me meant keeping trim by dieting as needed in order to obtain a look that was pleasing...but recently I found the need for more strength and something that would help ease back and neck pains.  I knew that Pilates involved lots stretching, but I didn't know how much strength I could gain or how much fun a work-out program could be."
Did you know Pilates can be a great cardio workout as well?  All month long we are offering special cardio based Pilate’s classes for a special price!  Try out the jump board in the lobby or sign up for a special jump board class and get that heart rate up!  TRY SOMETHING DIFFERENT and challenge yourself . . . who knows?  You just might find the workout you (and your heart) can fall in LOVE with!
Look for a sign-up sheet outside the Pilates studio or contact Charlene Covey, Pilates director for more information - or call/text  402-679-6386.

Member Spotlight: Justin Dean
Justin started training with Personal Trainer Jake Wood on December 12th, 2015. His main goals were to increase muscular strength, muscular endurance and work on power. When we first started training Justin wanted to be able to do 4 body weight pull up and bench press.
In just less than a month, Justin has increased his bench press from 115 pounds for 1 rep to 150 pounds for 4 reps. Push-ups started at 26 reps he is now able to do 40 reps consistently. Sit ups started at 33 reps in a minute to 50 reps in a minute
Elevation: Sports Performance Training
Elevation is a six-week sports-specific program designed to improve athletic performance by increasing an athlete’s speed, power, strength, agility, balance, and flexibility. This program is specifically tailored to enhance the athlete’s strength and improve the areas that need to be further developed to excel in his or her chosen sport. Contact Matt Johnston and receive a free elevation session during the month on February.
Workout of the Month: Trainer- Alexa Graham.  Bachelor’s degree in exercise science with a minor in health promotion. 
Shape up and slim down this New Year's with a full body-weight workout!
Do each set 3 times then move to the next set. 
Set 1:
20 squats 
15 triceps dips 
25 sit-ups 
30 seconds high knees 
Set 2:
20 lunges 
15 push ups 
26  bicycles 
30 second mountain climbers
Set 3:
20 fire hydrants each leg
15 Burpees with push up
30 second plank
30 jumping jacks 
New Year, New Goals.


Manager's Corner

Cupid Called - He's Looking For Hearts to Steal

Love is in the air and there is nothing more romantic than getting healthier for the ones you love. After all, they love you too and doing all you can to be the best you is poetry in motion. Literally. Actions speak louder than words so imagine the power “I love you so much I am going to get healthy for us!” Powerful stuff. Cupid will be so pleased.

Cabin fever is starting to get to us. We can feel it in the clubs around this time each year. We are all getting anxious for spring. Sunshine is coming soon. Ask yourself, are you ready? What goals do you have left to achieve? How can we help you? Our personal trainers, fitness instructors, Perfit APP and more are standing ready to help you meet those goals. Let’s do this.

Happy Valentine’s Day to You and Yours,

Joanna Cole, General Manager

Perfit exercise of the month

Jump Squat to Your Goals
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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