Club News

Spring Youth Swim Lesson Registration

PLF is an authorized provider for American Red Cross swim lessons. All lead Instructors are WSI Certified with the American Red Cross. Classes are level 1 - 5 and a Parent and Child Program. Classes are 30 minutes in length. We ask for all parents to wait outside the pool area while their children are participating in lessons. Spring Registration will start on-line only at 12:01am March 12th. Classes run March 30th - May 21st. Register early as classes fill up quickly. Non-members may register for lessons with a cost of $80.00 per session. Payment (if applicable)is due first day of class. Members currently under a 24 month contract lessons are free otherwise there is a $40.00 charge if you are not under a current 24 month contract. Swim Team fees are $35 for Members and $80 for non-members. SWIM TEAM will start on March 30th To May 29th. They will take a week break from April 20th - April 25th and resume on April 27th.

For more information contact


Schools out for Spring Break!!! Bring the kids up to Prairie Life for camp. We are going to be having a “summer sampler.” Monday through Wednesday we’re going to be taking a look into the summer and all the fun activities we have planned! Monday: Fun and Fitness, Tuesday: Mad Scientist, and Wednesday: Surfs Up Camp will run from 8:30am-4:00pm. Cost for members is $30 a day ($20 per additional kids) and non-members $35 a day ($25 per additional kids) Register online at Contact Kat Wardian with any questions at Ralston Spring Break Camp: March 16th – 18th Papillion Spring Break Camp: March 30th – April 1st

For more information contact


Come on out Saturday April 4th for our annual Easter egg hunt from 12pm-1pm. The hunt will begin at 12:30. We will have crafts, a bounce house, and the Easter bunny for pictures. This is a free event for members and non-members.

For more information contact

Family Safety

Learn Basic CPR and Safety Issues around the Pool, Gym and Summer. This is a non-certified class. For Families 6 years of age and over with a parent. April 11th 9:30 to 10:30 or 11:00 to 12:00. Cost for Family is $10 for members and $20 for non-members. Pre-Registration is not required.

For more information contact

Certified CPR Class

Sunday April 12th from 12:30 - 6:00 PM. CPR/AED Members $27.00 Non-Members $50.00

For more information contact

Swim Team Information

Ninja Dolphin Swim Team - Registration begins March 12th. Swim Team will be limited to the first 45 who sig up. Spring session begins March 30th. Practice schedule is: Monday, Wednesday and Friday from 4:30 - 5:30. Tuesday and Thursday evenings 6:30 - 7:30 pm. Friday is strictly endurance swimming from 4:30 - 5:30 pm. Cost for Members is $35 per session and Non-members is $80.00. Session will run: March 30th - May 29TH . There are (2) meets per month - Brownell Talbott and Jewish Community Center. Meets are fun, short and optional. Swim Team Caps, t-shirts and goggles are available for purchase at the front desk. Swim Team shirts can be purchased from coach's. All swim team members must be registered on-line. Go to Youth Registration on left side of web page and follow the link. NOTE: NO PRACTICE APRIL 20TH - 25TH. PRACTICE RESUMES APRIL 27TH

For more information contact

Youth Day Camps

School is back in session therefore we will be having day camps for those holidays and teacher in-service days when the kids are out of school and you still have to work. You can sign up online at under “youth class registration.” Bring a lunch or order from the café, an afternoon snack will be provided. We will be swimming, playing game, doing crafts, and more to ensure a fun filled day. Cost for members is first Child: $30 per a day and additional Children: $20 per a day. Cost for non-members is first Child: $35 per a day additional Children: $25 per a day

For more information contact

2nd Lifeguarding Class

We are looking at conducting a 2nd Lifeguarding class for the following six days. April 24th - 26 and May 1st - 3rd. Friday will be 6:00 - 8PM and Saturday and Sundays Noon to 5:00 PM Registration will be available the first week of March. On-line only. You will register on our home page under Youth Registration on the left side of page.

For more information contact

Adult Swim Program

Novice - Tuesday mornings 8:00 a.m. - 8:45 a.m. with Jerrett Tuesday evenings 7:00 - 8:00. Advanced is Wednesday mornings 8:30 - 9:30 a.m.(starting September 3rd)Julie Barr and Tuesday evenings 6:45pm to 7:45 pm New this year starting January 6th - Monday 5:30 - 6:30 is Advanced Adult Swimming with Katie.

Club Newsletter

Managers Corner

What's New in Nutrition?

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What's New in Heart Health?

Going all in is the American way, even to the point of overdoing things that are not good for us. We’ve witnessed healthy lifestyles take unhealthy turns in cases of obsessive working out, steroid use and yo-yo dieting. The latest example is a new form of eating disorders called orthorexia.

Orthorexia differs from other forms of disorders in that the obsessive focus is not on how much or how little one consumes, but the perceived virtue of the food itself. As Heather Hansman from Fast Company reports, “Nutritionists and psychologists say that they’re seeing it more often, especially in the face of restrictive food trends, like gluten-free, and growing information about where food comes from, how it’s grown and processed.”  Although a gluten-free diet is required for those with celiac disease and gluten allergies, the obsessive exclusion of certain foods based on diet trends will lead us to hear about “orthorexia” more often.

Foods You Should Eat Every Day

  • Spinach

Green and leafy and a nutritional powerhouse, Popeye knew what he was talking about! This noted muscle builder is a rich source of plant-based omega-3s and folate, which help reduce the risk of heart disease, stroke, and osteoporosis.

  • Yogurt

Various cultures claim yogurt as their own creation, but the 2,000-year-old food's health benefits are undisputed: Fermentation generates hundreds of millions of probiotic organisms that serve as beneficial bacteria in your body.

  • Tomatoes

There are two things you need to know about tomatoes: Red are the best, because they're packed with more of the antioxidant lycopene. And, processed tomatoes are just as potent as fresh ones, because it's easier for the body to absorb the lycopene. Studies show that a diet rich in lycopene can decrease your risk of bladder, lung, prostate, skin, and stomach cancers, as well as reduce the risk of coronary artery disease.

  • Carrots

Most red, yellow, or orange vegetables and fruits are spiked with carotenoids - fat-soluble compounds that are associated with a reduction in a wide range of cancers, as well as reduced risk and severity of inflammatory conditions such as asthma and rheumatoid arthritis - but none are as easy to prepare, or as low caloric, as carrots.

  • Blueberries

Packed with more antioxidants than any other North American fruit, blueberries can help prevent cancer, diabetes, and age-related memory changes (hence the nickname "brain berry"). Studies show that blueberries, which are rich in fiber and vitamins A and C, also boost cardiovascular health.

  • Black Beans

All beans are good for your heart, but none can boost your brainpower like black beans. They are full of anthocyanins, antioxidant compounds that have been shown to improve brain function.

  • Walnuts

Richer in heart-healthy omega-3s than salmon, loaded with more anti-inflammatory polyphenols than red wine, and packing half as much muscle-building protein as chicken.

  • Oats

The king of all health foods, oats garnered the FDA's first seal of approval. They are packed with soluble fiber, which lowers the risk of heart disease. Oats are loaded with carbs, but the release of those sugars is slowed by the fiber. And, because oats also have 10 grams of protein per 1/2-cup serving, they deliver steady, muscle-friendly energy.

Nutrition for Strong Mental Health

Researchers have found that in addition to healthy eating, nutrient-based prescriptions also have the potential to assist in the management of mental disorders. For example, studies show that a variety of nutrients have a clear link to brain health, including omega-3s, B vitamins (particularly folate and B12), choline, iron, zinc, magnesium, S-adenosyl methionine (SAMe), vitamin D, and amino acids.

The factors of mental health are complex but compelling evidence is emerging that shows nutrition as a key component in strong mental health. “Recent studies suggest that nutrition is as important to psychiatry as it is to cardiology, endocrinology, and gastroenterology,” said lead author Jerome Sarris, Ph.D., from the University of Melbourne, a member of the International Society for Nutritional Psychiatry Research (ISNPR). “In the last few years, significant links have been established between nutritional quality and mental health. Scientifically rigorous studies have made important contributions to our understanding of the role of nutrition in mental health,” he said.

Club News


March Events at 84th & Q

Check out all of the events happening at PLF this month... There are club-wide events, activities for the kids, personal training, aquatics courses, exercise classes and more!



March Madness

Join us Thursday March 19th as we project the NCAA March Madness Basketball games in the lobby area of the gym. We will be featuring $2 beer specials so bring your friends! This is a free event for members and non-members.

March Madness Chili Cook Off

We are going to be having a Chili Cook Off during our March Madness party. Entry and tasting will be free. Judging will begin at 6pm on March 19th. Sign up at the front desk or online. All ages are welcome to participate. We will be judging in three different categories, hottest, best overall, and most unique chili. 


Parents Night Out: Leprechaun Hunt March13

Drop the kids off from 5:00pm-9:00pm and go have a kid free fun night! Dinner is included, cost for 1 child is $20, 2 children is $30, 3 children is $35, additional children after 3 are $5 per a child, 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 having a Leprechaun Hunt, doing crafts, watching a movie and more… Be sure to wear green!


Schools out for Spring Break!!! Bring the kids up to Prairie Life for camp. We are going to be having a “summer sampler.” Monday through Wednesday we’re going to be taking a look into the summer and all the fun activities we have planned! Monday: Fun and Fitness, Tuesday: Mad Scientist, and Wednesday: Surfs Up

Camp will run from 8:30am-4:00pm. Cost for members is $30 a day ($20 per additional kids) and non-members $35 a day ($25 per additional kids) Register online at Contact Kat Wardian with any questions at

Ralston Spring Break Camp: March 16th – 18th

Papillion Spring Break Camp: March 30th – April 1st

Scheduled Classes

Scheduled Classes are in full swing for the next 6 weeks. Registration for sessions two is now open. Session two will begin the week of March 9th – the week of April 13th. We are offering a variety of youth classes for a variety of ages, volleyball, racquetball, Taijutsu, and boxing. See the website under “youth class registration” for dates and times. Classes will be 6 weeks long cost is $25 for members and $35 for nonmembers.

Homeschool P.E.

Come and join us again for homeschool P.E. beginning the week of January 5th from 1:00pm-1:45pm. Cost is $6.00 a class for non-members and members are free


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”

March Madness

Beginning March 17th and run through the end of the tournament, trainers will get teams of 4-5, with each team getting to be a team in the tournament. Teams will gain points through their team moving through the tournament, as well as completing workout challenges, participating in group x classes, water, etc. prizes for the winning team

Fit Express

Justin Rudiger's Fit Express class is revamped and he is looking for participants who want to get an hours’ worth of working out in half the time. All experience levels are welcome, contact Justin for more information.


Clinton Urbanovsky will be hosting a power-lifting competition on April 25th registration is due by Monday April 6th. Cost for bench and dead lift is $45 ( $30 for one event) Questions contact Clint at

AQUATICS Barb Anderson

Lifeguard Training

March 29th – April 2nd we will be holding a life guard training from 8:30am-6:00pm Registration is online at under “Youth Class Registration”

Swimming Lessons and Swim Team Registration

Don’t wait! Swimming lessons and swim team registration will be open March 12th -16th. Cost for swimming lessons for members not in a 24 month contract is $40 and non-members are $80. Swim team cost is $35 for members and $80 for non-members.

GROUP X Joan Beck

Shake Your SHAMROCK!

Shake your Shamrock is a big Zumba event on March 13th. Keep your eyes open for more details.

PILATES Charlene Covey

New Equipment
In March the Pilates department is very excited to introduce NEW equipment…the Pilates Tower of Power! Look for special events to help us introduce this innovative and unique equipment into our Pilate’s classes and sessions including Lobby Demonstrations, Private and Group demonstrations and a special Client Appreciation Happy Hour on Friday, March 20th from 4 to 7 PM!

Manager's Corner

New Nutritional Buzz

Spring hasn’t quite sprung but it is getting closer. Spring fever, however, is in full swing as everyone is getting anxious to be outside again soon. In the meantime, our members our working hard to be ready when the temperatures start to rise.

We focus on fitness, family and fun but we should never discount the importance of good nutrition. This month’s newsletter focuses on how different aspects of nutrition affect our lives, not just our health. Learn how to recognize the signs of most recent emerging eating disorder and help yourself or someone you know.

Happy St. Patty’s Day!

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