Club News

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. Summer Registration will start on-line only at 12:01am August 23rd. Classes run September 8th - November 1st. 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 at the time of registration. 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 $30 for Members and $60 for non-members.

For more information contact

Swim Team Information

Ninja Dolphin Swim Team - Registration on going. Practice starts September 8th. Practice schedule is: Monday, Wednesday 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 $30 per session and Non-members is $60.00. Session will run: September 8th to October 31st. Our next session will run November 1st to December 21st. There are (2) meets per month - Brownell Talbott and Jewish Community Center. Meets are fun, short and optional. Swim Team Caps and goggles are available for purchase at the front desk. All swim team members must be registered on-line. Go to Youth Registration on left side of web page and follow the link.

For more information contact


Mondays 4:15, Thursdays 6:15 PM, and Sundays 12:00 PM. Ages: 11-14, Register online or at the front desk. TEENS, get in the weight room in this safe and supervised environment. Our professional personal trainers will teach proper technique and strategy to maximize their time in the gym while avoiding injury. Members: $25/month, Non-Members: $40/month.

For more information contact

Adult Swim Program

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

Club Newsletter

Managers Corner

Sensational September

What's there not to love about September? The weather is beautiful, football is back, the kids are back in school and our daily routines once resume. Now, before you begin to protest the idea of a routine life, remember that routine does not necessarily mean boring. Having routines are actually good for our bodies and our souls. We all like (and need) spontaneity and excitement, but our bodies and minds perform optimally when they know what to expect (within reason) from day-to-day.

Speaking of healthy routines, be sure to check out our fall class schedule. We've added new classes and times to make staying healthy and fit part of your weekly routine. If you regularly attend a specific class, make friends with the other regulars. Having fitness buddies make class go by quickly and hold you accountable for showing up.

Enjoy the start to a beautiful–we look forward to seeing you walk through our front doors on a regular basis!

Luke Shepherd

Women's Health: Tips for Living a Happier, Healthier Life

We're all too familiar with the demands of daily life. Work, cooking, cleaning, playing taxi, caring for children and spouses–sometimes it's tough to keep up. With all that we do to meet our responsibilities and take care of those we love, we often neglect something very important: taking care of ourselves. Listen up, ladies–it's time to make some changes and make healthy living a habit. By adopting one or two new positive habits at a time, you'll reap benefits for mind, body and soul.

Get Moving
It can be tough to fit exercise into our routines, but the payoff is worth it. Besides helping us fit into those skinny jeans, exercise helps keep us physically and mentally healthy. There are several ways you can get some exercise daily (or at least most days):

  • Step to It
    One of the best exercises is walking. It's good for both your heart and your mood. Wear a pedometer or monitoring device and aim for 10,000 steps a day. Sound daunting? Start taking stairs instead of elevators. Select parking spots farther away from store entrances. Go for a 30-minute walk or even three 10-minute walks. Hop on a treadmill or elliptical machine. If you don't reach 10,000 steps right away, don't beat yourself up. Instead, make it a short-term goal.

  • Strike a Pose
    Yoga eases stress, lowers blood pressure, slows heart rate and increases flexibility. It also works muscles that aren't routinely engaged in daily life. Some of the poses may look intimidating, but just listen to your body and work at your own pace. You'll have the poses down in no time!

  • Need a Lift?
    Who needs to lift weights? You do! Just 30 minutes twice a week can build muscle mass, which burns calories–lots and lots of calories. Don't have weights? Visit your gym or simply use your own body weight by doing pull-ups, push-ups, squats and lunges. If you want to do a cardio workout too, be sure to lift weights first, before you're too fatigued.

  • Break a Sweat
    Sweating for just one hour a week helps reduce your risk of heart attack, can lower blood pressure and improve your mood. Go for a brisk walk with periods of faster walking or jogging, join a group fitness class or ride a bike.

Make Friends with Food
What's not to love about food? We celebrate with food, comfort ourselves with food and entertain with food. While it's great to indulge in a big piece of chocolate cake on occasion, your best bet is to eat a balanced diet and use food to help you live a healthy life.

  • Break your Fast
    Even if you don't feel hungry in the morning, your body needs food. Eating early fires up your metabolism and keeps it more active throughout the day. And if you add fiber to your morning meal, you'll feel less hunger later in the afternoon.

  • Eat in Color
    Foods that have bright, rich colors are packed with good-for-you flavonoids and carotenoids. These compounds bind the damaging free radicals in your body and reduce inflammation. Aim for nine servings of colorful fruits and vegetables a day. A few good (and delicious) options are blueberries, oranges, sweet potatoes, carrots, apricots and spinach.

  • Go Nuts
    Nuts are packed with healthy fats and protein. The omega-3 fatty acids in nuts can boost brain power and curb your appetite. Keep small portions of walnuts or almonds handy for a quick, easy and healthy snack.

  • Drink Up
    Several studies have found that polyphenols (a type of antioxidant) may help protect against breast cancer. So where can you find these antioxidants? In both red wine and green tea. So have that glass of wine (in moderation) and go green with your tea.

  • Fill in the Gaps
    Despite our best efforts, we may not always get the vitamins and minerals we need from our diets. To cover all your bases, take a quality multivitamin daily. And if you're over 30, add some extra calcium to help keep your bones strong. The recommended dose of calcium is 200 mg daily, which should be taken with magnesium to aid with absorption. If you're not a fish eater, consider taking an omega-3 supplement. Omega-3s help keep your good cholesterol AND bad cholesterol at appropriate levels. If you're not currently taking supplements, consult your doctor before adding them to your diet.

Find some "Me" Moments
We all have days where our minds are flooded with to-do lists. Those are the days it's especially important to find even just a few moments to take care of yourself, both mentally and physically.

  • Stretch
    Do a few simple stretches as soon as you get out of bed. It's a small thing that's good for your body as it helps circulation, eases an achy back and aids digestion. Morning stretches not only ease your body into the day, but your mind as well.

  • LOL
    Sometimes you just need to laugh. Laughing reduces stress, lowers blood pressure, and let's face it–it just feels good! Find some humor with friends, television, movies or books.

  • Breathe
    Feeling particularly stressed or flustered? Breathe in deeply through your nose until your lungs are full and then exhale through your mouth. Repeat this process several times. This simple breathing exercise can make you feel happier and calmer; and best of all, you can do it any time and any place.

  • Use the Buddy System
    One of the big reasons women live longer than men is due to the support systems they form. Take a few minutes to talk to a close friend about what's stressing you out. Oftentimes, simply talking things through with a friend will have a calming effect.

  • Do a Good Deed
    When things get overwhelming, do something for someone else. It doesn't have to be elaborate or time consuming, just a simple act of love, generosity or kindness. Brightening someone else's day has the surprise benefit of brightening your day too.

  • Say Goodnight
    Sleep deprivation is not good for you mentally or physically. Regularly getting enough sleep lowers your stress, reduces cravings for unhealthy food and keeps your mind sharp. Sleep is also the time that our body heals itself, so never underestimate the power of a good nights sleep.

Healthy habits are vital to living a long, healthy life. By adopting some simple strategies and making them part of your daily life, you'll notice changes in your mental and physical health that will leave a positive impact for years to come.

Upcoming Events: Youth Programs

Contact Kat Wardian at

Kids Night Blast
It's more than just a babysitter! It's more than just a night out for the parents! This is an all-inclusive event for your children, with dinner, games, swimming, movie, snacks and more. Drop your kids off for a fun filled night while you enjoy a relaxing kid-free night. Ages 3+ from 5:00pm-9:00pm. Cost for members and non-members is $20 and additional children are $15. Sign up online at, under the "Youth Class Registration" tab.

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. September 26th from 8:30am to 4:00pm we will have camps. 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 games, doing crafts and more to ensure a fun-filled day. Cost for members: first child is $30 per a day and additional children are $20 per day. Cost for non-members: first child is $35 per day and additional children are $25 per a day.

Scheduled Classes
The youth scheduled classes are online and registration is open. Session one of classes will run the week of September 1st-October 6th. We are offering a wide variety of classes from soccer and dance, to volleyball and racquetball! There is something for everyone and every age!

Fit Club
Looking for a way to get your teen passionate about something? Try Flit Club! Our professional personal trainers will teach proper technique and strategy to maximize their time in the gym while avoiding injury. Let your teen in the weight room in this safe and supervised environment. Mondays at 4:15pm; Thursdays at 6:15pm and Sundays at 12:00pm. Members $25; Non-members $40. Register online at under "Youth Class Registration." Contact Jack Hooley for more information at

Upcoming Events: Aquatics

Contact Barb Anderson at

Swim Team
Registration opened August 23rd. Practices begin September 8th. You must be a member of the swim team to compete in the following meets.

Swim team members, if you want to compete in any or all of the meets this fall, be sure to sign up. For meets at the JCC, email with the following information: Swimmer's name, affiliation (Prairie Life), gender, date of birth, age, parent name and phone number, up to three event choices and corresponding seed time. You will pay $6 per swimmer at the gate. Meets will take place on Sundays and warm ups will begin at 12:30pm and the meets will start at 1pm.

September 21
October 26
November 16
December 7

For meets at Brownell-Talbot, register online at, no later than the Thursday before the meet. You will pay $6 per swimmer at the time of registration. Check the website on Friday for the entry list to make sure your registration is accurate. Warm ups will begin at 12:30pm and the meets will start at 1pm.

Sunday, September 28
Sunday, October 19
Sunday, November 23
Saturday, December 13

Upcoming Events: Group Exercises Classes

Contact Joan Beck at

New Group X classes start September 8th. Ask the front desk for a copy of the new schedule.

September is CLASS PASS month; members are invited to bring a friend to their favorite class! See your instructor or contact the front desk for details!

Upcoming Events: Personal Training

Contact Jack Hooley at

Adult Boot Camp: End of the month 6pm-7:30pm
This is an intense boot camp that will be instructed by our Fitness Center Director Jack Hooley. He graduated from the University of Northern Iowa with a degree in Exercise Science and minored in Coaching. He is also a certified Sports Performance Coach through USA Weightlifting. Child care will be offered for children ages 6 weeks to 13 years old. Cost is $5 per family. Must sign up online at, under "Youth Class Registration", Boot camp cost: Members and Non-members: $15 for a single and $25 for a couple.

Upcoming Events: Tanning

Contact Mike Atkins at

September 1st-September 30th $25—that is a $10 savings. Purchase the package at the front desk, starting September 1st

5:00 AM - Midnight
5:00 AM - Midnight
5:00 AM - Midnight
5:00 AM - Midnight
5:00 AM - Midnight
5:00 AM - 10:00 PM
5:00 AM - 10:00 PM

8525 Q Street
Omaha, NE 68127
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Fax: 402-537-0432
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