Club News

Best of Omaha

Voting has begun for Omaha Magazine's Best of Omaha. We think our members are the BEST!

Vote Here!

Prairie Life Annual Craft Show

It is that time of year again for our Annual Craft Show. Join us Saturday November 5th from 9:00- 1:00 and see what our crafters have been working on this year! We are also taking applications if you have a craft you would like to sell so you can get an application from the front desk or contact Lynn Kurutz if you have questions. This show is free and Members and guests are welcome.

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 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

Saving Second Base


  Having trouble viewing? View in Browser  

Saving Second Base  

October ushers in Breast Cancer Awareness National Month, with it comes the opportunity to celebrate survivors and honor the memory of those lost.

Breast cancer most often strikes women in the prime of their lives. The breast cancer rate among women in the U.S. is approximately 12%. And, the rate of premenopausal breast cancer (before age 50) breast cancer has increased by 30% in the last thirty years. One out of eight American women will develop breast cancer in their lifetime. 30 to 40 of every 100,000 women in the United States dies of breast cancer. In Asia, the rate of breast cancer is less than half in the U.S; only 2 to 5 out of 100,000 die of breast cancer each year. This indicates that breast cancer is influenced by environment, diet and lifestyle more than genetics. Studies show that approximately 80% of breast cancers are caused by environmental factors rather than genetic predisposition.

Mammograms and self-exams help with early detention but not prevention. The best defense against breast cancer is for women to take control of their health by understanding what they can do to decrease their risk of breast cancer. Several studies and protocols developed at leading medical institutions are proving that there are better ways to determine if a woman is at an increased risk for breast cancer. Dietary changes, nutritional supplements and lifestyle changes can decrease your risk of breast cancer. Even if a woman has breast cancer, these changes may decrease the chance of recurrence.

Are You at Risk?

Do you know if you have an increased risk of breast cancer? There are several well-documented risk factors and scientific tests that can be performed to determine a woman's risk of breast cancer. Breast cancer develops when genetic information (DNA) in cells is damaged. Tests determine the amount of damage cells are exposed to, help determine risk. Estrogen increases the rate at which cells grow. When damaged cells are exposed to excessive estrogen they are stimulated to grow, which can result in cancer. When we determine our estrogen exposure, we have the information needed to determine our risk of breast cancer.

70%-80% of women who develop breast cancer have none of the risk factors. So, with or without the presence of risk factors, you should be tested. Living in the United States puts us at an increased risk. Saliva testing is able to measure how much your cells and tissues are exposed to estrogen. After determining your level of risk, develop a strategy to decrease risks with your doctor. By making necessary changes in lifestyle, diet and taking appropriate vitamin supplements, we know we are doing everything we can to avoid breast cancer.

Protect Your DNA

Found in every cell of the body, DNA, contains all the information needed to perform all of its cellular functions. If this information gets damaged and the cell is directed to function abnormally, disease develops. Free radicals damage DNA. Free radicals play a role in aging, heart disease, cancer and most degenerative diseases. The less you are exposed to these free radicals, the lower your breast cancer risk. There are tests available that can determine your body's free radical exposure.

Anti-oxidants search for free radicals, neutralize and protect you. Examples of anti-oxidants are Vitamin C, Vitamin E and beta-carotene. These substances are found in fruits and vegetables.

Other powerful anti-oxidants include colorful vegetables that contain carotenes, pigmented fruits like cherries and blueberries. Garlic is also a powerful anti-oxidant. Folic acid and other B vitamins help repair damaged DNA. Folic acid is also present in dark green leafy vegetables, fruit and peas. Green tea is another powerful antioxidant. It has been studied extensively and has been proven to be effective in preventing cancer.

Are We Eating Ourselves To Death?

Many scientists believe that changing our diet could prevent 80% of all cancers. Study after study substantiates the link between diet and cancer. Almost every aspect of your diet has an effect on hormone production and metabolism. The average American diet is riddled with meats that normally contain toxins that alter hormone function or damage DNA. Many food additives also damage DNA. Combined, the two factors that cause breast cancer, DNA damage and hormone stimulation can be linked to diet. Decreasing meat consumption is recommended, if you want to decrease your cancer risk.

Good oils are omega 3 and 9. These oils are found in cold water fish like salmon and mackerel. Olive oil is high in omega-9. Use olive oil whenever you cook with oil. Consuming 2 grams of fish oil a day will decrease your risk of cancer and cardiovascular disease. Other oils can cause cells to function improperly. The processing of oils from seeds produce omega-6 oils. Omega 6 oils that have been hydrogenated or partially hydrogenated are especially harmful. These oils are used as preservatives and found in almost every packaged food to preserve freshness. Hydrogenated and partially hydrogenated oils (trans fats) damage cell membranes, which make the cell more susceptible to damage. The oils also direct estrogen toward the more dangerous cancer-causing pathway.

Decreasing sugar and simple carbohydrates consumption decreases your insulin levels, protecting you against cancer. Insulin can stimulate cancer cell growth. Increasing your fiber consumption, limiting alcohol, and increasing foods that are antioxidants all play a role in prevention.

Stress Harms & Can Kill

It’s been suggested that a large number of breast cancer patients are diagnosed following a stressful event in their lives. Those who neglecting their own emotional needs for the sake of others appear to risk developing breast cancer at a higher percentage. Living in a state of high stress levels results in the constant release of a stress hormone called cortisol. High cortisol levels over a prolonged period of time impair the function of the immune system. The immune system is responsible for detecting and eliminating abnormal cells, including the cells damaged by the free radicals we discussed earlier. High cortisol levels decrease thyroid and insulin function. Low thyroid and insulin resistance are both associated with an increased risk of breast cancer. Elevated cortisol increases estrogen levels, which stimulates breast cell growth.

If you experience anxiety, difficulty sleeping or chronic fatigue, testing cortisol levels in the saliva may be helpful in diagnosing and treating your condition. If these symptoms began after a stressful event or a series of stressful events you may be suffering from abnormal cortisol levels. Covering these symptoms with sleeping pills and antidepressants will not correct the problem. Nor will it allow the immune system to repair itself or aid in its ability to rid the body of possible cancer causing cells. Exercise also helps! Call your doctor today if this might apply to you.

Don’t Forget!

While October is best known as National Breast Cancer Awareness Month, there are other important diseases and topics honored this month. Raising awareness and becoming involved in events is an excellent way to share your passions with others, while maintaining and encouraging healthy lifestyles.

•    National Breast Cancer Awareness

•    National Down Syndrome Awareness Month

•    SIDS Awareness Month

•    Spina Bifida Awareness Month (promoted by the Spina Bifida Association)

•    Pregnancy and Infant Loss Awareness Month

•    Pregnancy and Infant Loss Awareness Day (15th)

•    Domestic Violence Awareness Month

•    Mental Illness Awareness Week (first full week of October)

•    World Mental Health Day (10th)

•    Bone and Joint Health National Awareness Week (12th-20th)

•    National Health Education Week (third full week of October)

•    International Infection Prevention Week (third full week of October)

•    Respiratory Care Week (last full week of October)

•    Healthy Lung Month

•    Red Ribbon Week (last week of October)

•    Eye Injury Prevention Month

•    Home Eye Safety Month

•    Health Literacy Month

•    National Physical Therapy Month

Club News


Upcoming Events at PLF

Annual Doggie Dip: October 9
Join us on Sunday October 9th from 2-4pm for our annual closing of the pool “Doggie Dip.” We will be collecting items and cash donations for the Nebraska Humane Society starting October 1st. A donation of $5 or needed items is requested when you bring a dog. All proceeds will be given to the Nebraska Humane Society.

Blood Drive: October 17
The American Red Cross will be here at Prairie Life on Monday, October 17th from 2-7pm to receive donations. Walk ins are welcomes, registration is encouraged. See the front desk to register for the blood drive.

Annual Halloween Bash: Friday October 28th
Bring the family, and all your friends to our annual Halloween Party. The night will be filled with carnival games, prizes, a bounce house, and even the famous Haunted House.

Do you have new billing information?
Please be sure to notify Membership of any changes with you 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)

Kara Lyles
Susanne Draper

Homeschool PE
Homeschool PE run on Monday’s and Wednesday’s at 2pm. Personal Trainer Jake Wood will be back his school you to run, jump, and play with your kids!

Kids Night In: Monster Mash October 21st
Bring the kids from 5:00-9:00pm dressed to impress in their Halloween costumes! 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 or contact Kara Lyles with an questions.

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.

Joan Beck

Cycling For Breast Cancer
Be on the lookout for details on our annual Cycling fundraiser for Breast Cancer.

Charlene Covey

Modern life, with its desks and deadlines, generates no end of physical ailments. Yet in the search for ache-and-pain relief, most people turn their back on anything that is not familiar or known to them.

Yet the Pilates "method", despite being developed almost 100 years ago by Joseph Hubertus Pilates of Germany, is perfectly designed to deal with today's gripes, from executive stress to the consequences of your love of sitting.

"Whether you're an athlete or an office worker, everyone's body can work with more efficiency and ease," says Winona Holl, managing director of the Pilates Foundation.

"Men and women can be very muscle-group targeted in how they work out, but that doesn't always target the inner muscles that help create stability along the bones and joints. Pilates allows the deeper muscles to work."

Here are five reasons Pilates is worth a go if those irritating back spasms just won't go away.

1 - Posture
Back and neck pain are on the rise, with 82 per cent of men now suffering due to endless hours spent contorted over their work stations. Pilates improves your posture by strengthening the muscles that support your spine and joints.

2 - Neglected Muscles
100 bicep curls a day might sound impressive, but there are around 639 other muscles in your body that also need some attention. As anyone who has done Pilates will testify, you'll discover muscles you didn't know existed - mainly thanks to how much they ache the next day.

3 - Core
Maintaining a strong core should be an essential part of everyone's fitness regime (because it underpins everything you do, particularly in your lower spine), and every Pilates exercise undertaken requires you to keep that central core engaged, making sure you work your body from the inside out.

4 - Flexibility
Not only will Pilates make your every moving moment a breezy joy, it will also help reduce any nagging injuries you may have picked up from playing sports, and it will also keep your joints in top order. That's the reason many professional athletes practice Pilates alongside training.

5 - De-stress
Pilates brings breathing techniques, concentration and body awareness into its exercises, all effective tools for the war on stress. "Modern men and women live in a fight-or-flight mode," says Holl. "Pilates brings your nervous system out of that system, to more of a rest-and-digest place."

Matt Johnston

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.

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)

Registration for these classes can be done online at under “youth class registration”

Manager's Corner

Knockout Breast Cancer 

Breast Cancer isn’t a treat and kicking it can be tricky but luckily, it is can be a survivable cancer. Especially when detected early. Make regular mammograms and self-exams part of your yearly and monthly routines for the sake of your life and the life of family and friends. The thought of living without YOU is truly scary! Read more about Breast Cancer prevention in this month’s newsletter.

Join us for Halloween events. Bring the kids in on Friday, October 28th to show off their costumes early and to practice their trick-or-treating skills before the big night. We love seeing familiar faces from the nursery and adventure room in their cute costumes. Hope you’ll stop by for the fun!

We’ve all promised ourselves not to steal too much candy from our kid’s bags again this year. Turns out, those calories do count… Shucks! And, if the kids come home with too much candy, the better plan is to slowly throw some of it away when they aren’t home. I’m sure our parents did it to us when we were young also and we somehow survived. Limiting sugar intake for ourselves is tough; doing it for our kids is an act of love. Particularly when we know how many diseases and ailments are linked to poor diets and sugar.

Happy Halloween and National Breast Cancer Awareness Month,

Joanna Cole, General Manager

Perfit exercise of the month

Strengthen your overall upper body with Dips

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



Unsubscribe | Update Your Profile | Forward

Copyright © 2015 | Prairie Life Fitness
All rights reserved.

Prairie Life Fitness  


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
Driving Directions & Map
Call: 402-537-0430
Fax: 402-537-0432
Contact Us