Club News

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 pryan@prairielife.com

Adult Swim Program

Novice - Tuesday mornings 8:00 a.m. - 8:45 a.m. with Jerrett. Advanced is Wednesday mornings 915- 10:15 a.m. with Julie Barr. Monday 5:30 - 6:30PM is Advanced Adult Swimming with Katie S. and Beginners Adult Swimming with Katie Q.

Club Newsletter

Managers Corner

Decks the Halls without Packing on the Pounds

 

 

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Deck the Halls without Packing on the Pounds

A nibble here. A yummy handful there. One little cookie at a co-worker’s desk doesn’t count, does it? The temptation to innocently erode your yearlong progress during the December can be beat with just a little preparation. Check out these 10 tips to combat holiday stress and stopping yourself from snacking ‘till Santa arrives…

Cheers to a Healthy Holiday Season

#1. Step away from the screen! When facing deadlines, we often scarf meals in front of our computers, forgetting to breathe, let alone be mindful of how our bodies feel. No matter how stressed you are, slow down, breathe between bites and notice when you are full. Chances are you may end up eating less and feeling better.

#2. Crock pot du jour! Stews and soups are a great way to save money and time. Make a large batch on Sunday, freeze leftovers in single-serving Tupperware and thaw as needed. Since you’re making them on your own, you can control the sodium level and amp up the protein, which is where many canned soups go astray.

#3. Two words… Grocery Delivery! Seriously, if you haven’t tried this yet, give yourself a gift in December and give it a go. The time you save wandering up and down the aisles can be spent preparing healthy meals for the week. Most stores charge a small fee but early studies show that grocery bills go down over time because you stick to your list. For a little more money, there are online shops that deliver all the ingredients and recipes for healthy meals right to your door. (Blue Apron, Plated and more)

#4. Smart celebrations. When eating out or ordering in, it’s easy to say opt for the most delicious thing on the menu. Who doesn’t want to splurge sometimes? If you only have one big night out during the season, then of course, go for it. The problem is many people have several calorie-laden celebrations to attend. Out-smart the chefs with their oh-so delicious butter sauces and to-die-for desserts by taking a peek at the menu before arriving. Choose the item with the most veggies and leanest protein. If you can, don’t even look at the menu before ordering. You may be tempted to change your mind… When attending a private holiday party, keep the same rule in mind, veggies and protein when possible. Fill up on the veggie tray before the dessert tray starts calling your name.

#5. Bars, booze and bad decisions. No, we aren’t trying to take ALL your fun away, just suggesting mindful merriment. Happy holidays are, after all, about spending time with family and friends. So, here’s the deal. Instead of going out for drinks and bar food, try to have a healthy meal with good protein beforehand. That way, french fries and wings don’t look so appealing, in addition to the alcohol. Plus, having a full stomach helps reduce overall consumption.

#6. Bust a move! Busy holiday plans often means your workouts get rescheduled. But you actually don’t need more than 20 minutes to get a great workout. Short bursts of high intensity workouts can be more effective. So instead of promising to hit the gym tomorrow, hop on the treadmill and do some sprints. Squeezing in a quick 15-minute morning bodyweight, Pilates or yoga workout at home is also a great way to rev up your metabolism.

#7. Step away from the screen. (Yes, again!) How long has it been since you’ve moved from your chair while trying to get your projects done before the holidays hit? The average person sits for more than 70% of the day. Sneaking steps into your daytime routine not only helps you burn calories, it helps regain focus and increases productivity. Studies show that most adults are able to remain focused and productive for 40 minutes each hour, with the other 20 minutes best-spent reading emails, taking breaks, etc. Try taking a 5-10 minute walk each hour or every couple of hours and see how you feel. Odds are you will get more done and also get more steps in for the day. Even if they are just steps around your office, it is less time on your tush!

#8. Fire up with full-body moves. If time is getting tricky, try a routine that targets your entire body instead of just one area. Try using kettlebells, experimenting with push-up variations or burpees and jump roping. Swimming is a great alternative too—especially if you’re partial to cardio.

#9. Happy Hydration. Just when you thought we’d get through a newsletter without mentioning water, here we go again. Eight glasses of water a day can help keep the doctor away. It’s true, that’s why we mention it so often. H20 also helps keep you full, energized and super focused. Help remind yourself to drink up by keeping a water bottle at your desk or set reminders on your phone. Need more incentive? Drinking water also helps you cure (or avoid) hangovers and keeps colds away.

#10. Dial it down. We are all so smart with our devices and gear. Super duper connected. Constantly. To relieve stress anytime, but particularly during the holidays, it’s a good idea to turn off technology once in awhile or make it a nightly habit. For those who sleep with their smartphones, (you can spot us by the dark circles and ever slight, square LED tan line), we are risking precious sleep time for headlines and Buzzfeed quizzes. Facebook and Instagram will be their tomorrow, our bodies need sleep tonight. For the third and final time, we need to step away from our screens.

Club News

 

Upcoming Events at PLF


Holiday Hours Club Hours:     

Christmas Eve: 5am-4pm        
Christmas Day: Closed 

New Year’s Eve: 5am-6pm            
New Year’s Day: 5am-10pm

Youth Program Hours:   

Christmas Eve: 8am-1pm  
Christmas Day: Closed  

New Year’s Eve: 8am-1pm           
New Year’s Day: 9am-4pm

Group Fitness: Be on the lookout for modified schedule

Like us on Facebook!
Go and “LIKE” Prairie Life Fitness (8525 Q St, Omaha, NE) and show the café the “Sandwich/ Wrap” of the week post and get a $1.00 off of the suggested sandwich/ wrap.

Blood Drive: December 28
The American Red Cross will be here at Prairie Life on Wednesday, December 28th from 1-7pm to receive donations. Walk-ins are welcomes, registration is encouraged. Call 1-800-RED CROSS or visit redcrossblood.com and enter the code “PrairieLifeQStreet” or sign up at the PLF front desk.

Do you have new billing information?
Please be sure to notify Membership of any changes with your Electronic Funds Transfer (EFT) or credit card information before the 25th of every month.

Youth 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+ tax. For more details please see the front desk. (Buy a punch card today and get your first visit FREE)

YOUTH PROGRAMS:
Kara Lyles klyles@prairielife.com
Susanne Draper sdraper@prairielife.com

Youth Soccer Camp: December 27-29
Skutt Girls Varsity Soccer Coach John Carlson will be working with he kids on fundamentals, technique, and teamwork!

Ages 3-5 /$20.00/ 9:30-10am                                          
Ages 6-9 /$30.00/ 10:15-11am                                                             Ages 10+ /$40.00/ 11:15-12:15pm

Homeschool PE
Homeschool PE run on Monday’s and Wednesday’s at 2pm. Personal Trainer Jake Wood will be here to run, jump, and play with your kids! There will be NO PE from 12/21/2016-1/3/2017.

Kids Night In: December 9: Polar Express
Bring the kids from 5pm-9pm to the Polar Express Pajama party. The night will consist of fun activities, dinner, snack and finishing the night up with a movie. 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. Register online at prairielife.com or contact Kara Lyles with any questions.

Winter Mini Camps:  Registration opens December 1
Camps run 9am-1pm, for ages 5+ and they include Lunch!!!
  
Cooks in the Kitchen: December 27

Come and enjoy a fun morning of learning new recipes, swimming, and decorating your own chef’s hat!     

Team Sports: December 28

The kids will be learning the rules of team sports, swimming, and decorating their own water bottles.     

Science Explorers: December 29

The kids will be learning by doing their own science experiments, and swimming

Kid Contracts Kids
Contracts are continuing through the fall for kid that are 9+. To get a kids contract you need to have a parent and child stop in the nursery to read and sign a contract. It is a great way for our older kids that don't want to come in the nursery or adv. room any more to enjoy the gym.

GROUP X:
Joan Beck jbeck@prairielife.com

Be on the lookout for modified Holiday class changes.

PILATES:
Charlene Covey ccovey@prairielife.com

Looking for that perfect gift for the holidays?
ASK FOR PILATES! GIVE THE GIFT OF HEALTH! We are making it SO easy for you to buy that loved one Pilate’s sessions this year. Stop at the front desk (or email Charlene) and complete a Pilates Reformer Christmas Package card. All the details are on the card. The next time you come to the gym your gift of Pilates sessions will be gift wrapped and waiting for you at the front desk. GET WHAT YOU WANT! Email ccovey@prairielife.com for more details.

DROP IN CLASSES ARE BACK!!
Beginning Monday, Dec 19th through Saturday, Dec 31st we will have Intro to Pilates "Drop In" classes!! Sign up for as many classes as you'd like and get in shape during your Christmas break. A 30 minute class is just $15 dollars! A 40 minute class is $18 dollars! THIS IS AN AMAZING opportunity to try Pilates in a group setting for a low, low price. Sign-up sheets will be out by the Pilates studio by Monday, Dec 12th or, just send me an email and I will email you a list of available classes.

PERSONAL TRAINING:
Matt Johnston mjohnston@prairielife.com

Prairie Life Fitness welcomes one of our newest trainer
Mileka Scurlock mscurlock@prairielife.com

Mileka not only encourages others to stay fit for life; but she lives it. At the tender age of 3, she began her journey started with swim and gymnastics classes. Later she became a 4 year varsity student-athlete through her running and qualified for State in both track and cross country. This drive to be the best made her desire to learn more about the human body and how to achieve peak performance. Her passion for running and love of sport led her to pursue and earn a Degree in Kinesiology and Health from Iowa State University.

For over 7 years she has been dedicated to educating, motivating and inspiring clients to achieve their optimal levels of performance. Mileka believes in constantly challenging herself and others and is continually inspired by her client’s success. With over 20 years of running experience it's easy to see what her true passion is. Credentials Bachelor of Science (Kinesiology & Health/German), Iowa State University (2008) Email or call the club to set up a free session with Melika today!

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 19 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)

AQUATICS:
Peg Ryan prayn@prairielife.com

Swimming lessons:  Registration
The new session for swimming lessons and swim team will begin January 9, 2017- March 4, 2016. Registration will open online on December 19,2016-January 31, 2016.

Babysitting/ CPR Class: December 3, 2016
Get certified in American Red Cross Babysitting AND CPR/First Aid! Saturday, December 3, we will have a class for girls and boys 11 years and older who are looking to get into the babysitting game. At the end of the class your child will have earned their Babysitting AND CPR AND First Aid certifications. This is NOT just a babysitting class. By including CPR/First Aid, your child will be better prepared to recognize, prevent, and react to an emergency. This is an all-day course, lunch is NOT provided. All course materials ARE provided. $85.00

Lifeguard Certification Class
December 27, 28, 29, 9:00am - 6:00pm each day. This is the American Red Cross Lifeguard Certification course (Offered to anyone 15 years and older). Registration is online and is open. Cost is $175 for Members and $200 for Non-Members. This will cover all the materials you will need for the course. You must pay by phone or at the front desk within 24 hours of registering. No Refunds will be given. Wear a suit and bring goggles. You will need to meet the requirements the first day of class which are: 300 yard swim non-stop no time limit, goggles are allowed. Tread Water for 2 minutes, and a Timed Event of 1 min. and 40 sec. swim 20 yards, surface dive to retrieve a 10 lb. object come to surface and return to starting point and exit water, no goggles allowed. You must pass the pre-test to continue with the course. Be sure before you register you can attend all 3 Days of the course, and that you can pass the pre-test. Again, there is no refund. $175 for members and $200 for non-members. Cost will include all materials and CPR Pro and AED. Once Lifeguard training season begins in March, spots will fill quickly throughout the metro-area and it will be difficult to find a class with openings. Get the jump-start now!
 
 

Manager's Corner

Eat, Drink & Be Healthy

Ready or not, the holidays and all their revelries will be here. Along with the joy of holiday celebrations, comes temptation to over consume and skip workouts. Stop the tradition of holiday stress by implementing new health habits. Take a sneak peek at this month’s newsletter for 10 tips to make this December happy and healthy.

Consider the gift of health when creating your shopping list this season. Prairie Life Fitness has options for everyone. From memberships to personal training sessions, Pilates classes, massages and more, stop by the front desk today! We’ll be happy to help you find the perfect gift for the fitness lover in your life.
Be Merry. Stay Bright,

Joanna Cole, General Manager

PS. Remember to take your workout on the go with the PerFit App! Download it today on the APP Store or on Google Play.

Perfit exercise of the month

Rev up your metabolism over the holidays with short bursts of high-intensity workouts

Click above to see a video of our exercise of the month and click below to download PerFit, available on both iPhone and Android!


DownloadDownload

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