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Play it Safe for Sun Safety Month

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Play it Safe for Sun Safety Month

Summer is a time for lots of fun in the sun - and sometimes a scorching sunburn or two. Short of wearing a parka, how can you enjoy all the outdoor fun summer has to offer while still staying safe in the sun?

While some sun exposure is good for maintaining vitamin D levels and improving mood, it pays to be careful. As luck would have it, July is Sun Safety Month, so it's the perfect time to familiarize yourself with some basic sun safety tips. Your skin will thank you.

Cover Up
One of the simplest ways to protect your skin from harmful ultraviolet (UV) rays is to wear protective clothing. While there's no need to dig out the parka mentioned above, you will benefit from long-sleeved shirts and pants. And remember to cover your head with a hat or scarf, and shield your eyes behind UV-blocking sunglasses. Those pesky UV rays can damage your eyes, as well as your skin.

Be a Shady Character
Not feeling the protective clothing? Or maybe you were caught unprepared? If possible, stay in the shade during peak sunburn hours, which according to the Centers for Disease Control and the World Health Organization, are between 10 am and 4 pm. There is still plenty of fun to be had before and after those hours.

Apply Sunscreen. Repeat. Repeat Again.
Just can't say in the shade? In that case, apply a broad-spectrum sunscreen to all exposed skin, and make sure the sunscreen has a sun protection factor (SPF) of at least 30, even on cloudy days.  Be sure to apply it 15 minutes before sun exposure, and apply it liberally - there is no such thing as too much sunscreen. If you'll be outdoors for an extended period of time, reapply sunscreen often. Going swimming? Reapply sunscreen after your swim. Even if your sunscreen is water-resistant, it must be reapplied throughout the day, especially after swimming or sweating.

What's the deal with SPF? What does it mean anyway? 
An SPF factor indicates how long it will take for UVB rays to redden your skin when using the sunscreen as compared to how long it will take without it. For example, if you use an SPF 30 sunscreen, it will take 30 times longer for the skin to burn than it would without sunscreen.

Don't Feel the Burn
Sunburns significantly increase your lifetime risk of developing cancer. Skin cancer is largely preventable, yet it's the most common form of cancer in the United States. In fact, more than 3.5 million new cases are diagnosed each year. Don't be one of the 3.5 million - do what you can to protect your skin from the sun.

Beware the Beach
There's nothing like hitting a beach on a hot summer day - but you also need to take special precautions when it comes to sun safety. Both water and sand can reflect up to 80% of the sun's rays, which adds to your overall sun exposure. The FDA recommends you choose water-resistant sunscreen with a minimum 30 SPF and apply about 1 ounce (that's about a shot glass full, folks) approximately 30 minutes before sun exposure. Why 30 minutes? That time allows the sunscreen ingredients to fully bind to your skin. You'll also want to reapply every 2 hours, or right after swimming, toweling off or sweating a lot. Basically, if you spend half a day at the beach, you should reapply sunscreen at least twice.

Hats and protective eyewear are beneficial at the beach as well, and of course, protective clothing is always your friend. But one simple thing you can do is to include shade breaks. Whether that shade is provided by an umbrella or a roof, you'll have a chance to cool down a little, reapply some sunscreen and just give your skin a little break. Your sand castle will wait. The waves will still be there. And the sun will still be waiting for you.

Sun Savvy Kids
Many of us spent hours upon hours in the sun each and every summer of our youth - and many of us did it without sunscreen. But now we know better. The Skin Cancer Foundation has estimated that 80% of lifetime sun exposure occurs during childhood. That's right - 80%. And just one severe sunburn can double the risk of getting skin cancer later in life. Protect your children by following these tips (which apply to adults as well):

·      Limit outdoor play between 10a.m. and 4p.m. This is when the sun's rays are at their strongest, and even on cloudy or cooler days, ultraviolet (UV) rays remain strong. If your kiddos are playing outdoors during these hours, be sure to apply liberal amounts of sunscreen.

·      Be vigilant with sunscreen. Sunscreen with SPF 30 or higher should be applied 30 minutes before your child goes out in the sun. Make it more fun for kids by using colorful sunscreens that make it easier to see which areas have been covered well. These versions also make it easier for kids to learn to apply sunscreen themselves. Remember to get those little noses, ears, hands, feet and shoulders, as well as behind the neck. Lips are susceptible to burning too, so apply a lip balm with SPF protection. Reapply sunscreen every 2 to 3 hours, or after sweating or swimming.

·      Take cover. Wearing protective clothing and hats is one of the most important ways of warding off UV damage. Keep your kids covered with dark colors, long sleeves, pants, hats and sunglasses. If you'll be at the beach, bring along a beach umbrella.

Tip: Dark clothing recommended for use as protective clothing. Why? Because when light-colored clothing is wet, it transmits just as much sunlight as bare skin.

·      Monitor medications. Some medications (usually antibiotics or acne medications) can make skin more sensitive to sunlight, so make sure to ask your doctor whether this could be a concern for your child.

·      Make it a habit - for everyone. If your children see you practicing smart sun safety, they will be more likely to make it part of their routines too.

Protecting your skin from the sun doesn't mean you have to hibernate all summer. By taking a few precautions, you'll save yourself from painful sunburns and future skin damage while still having your summer fun.


Club News


Member Spotlight: Ron Nelson & Deb Smith

Ron Nelson and Deb Smith have been members of PLF for 16 years. They joined the first week they moved to Lincoln from Scottsdale, Arizona. They joined PLF because it helps them achieve an active, healthy lifestyle. Ron and Deb state, “Our approach to a healthy lifestyle involves a combination of healthy eating, exercise, and emotional and mental balance. PLF plays a major role in helping us exercise and maintain our mental balance. PLF is a comprehensive health club offering a variety of functional and innovative activities to meet our exercise needs. PLF also offers a number of activities such as yoga that play a role in maintaining our emotional and mental balance. The friendly and inviting nature of the club also helps us to do this. Beyond these personal reasons for joining PLF, we find the gym to be clean, the equipment updated and well maintained, and the staff to be knowledgeable and friendly.”

Ron and Deb have a lifetime goal centered on maintaining an active healthy lifestyle that is revitalizing. A high priority for them is to be engaged in a lifetime of health and fitness that enables them to do the things they love such as biking, hiking, skiing, swimming, and walking their two energetic labs, Indie and Max. PLF plays a significant role in helping them achieve this lifetime priority.

When asked if Ron and Deb would recommend PLF to their friends or family, they stated, “If you are in the market for a health and fitness club, we strongly recommend PLF. The variety of functional and innovative exercise and wellness activities will align with your health and fitness goals whether you are a marathoner, cyclist, golfer, swimmer or simply trying to lose weight. You will find the environment inviting and friendly and the staff are well-educated and ready to help you achieve your health and fitness goals.”

Thank you Ron and Deb for your testimony! We are pleased to be a part of your healthy lifestyle!


Upcoming Events at PLF

Registration for July Youth Classes begins on Friday, June 26th through July 3rd. Classes start on Monday, July 6, 2015. Contact Leyna at or Brandy at  or call 402-483-2322.

Group Swim Lessons: Group swimming lessons will resume July 6th and will run through July 30th. This is a  4 week session where swimmers will meet twice a week.  Swimmers can swim either Monday and Wednesday morning, Monday and Wednesday evening, Tuesday and Thursday morning, or Tuesday and Thursday evenings.  Registration will close July 3rd.  Sign up online!  For any questions please contact Brandy at or call 402-483-2322.

Club Hours for July 4th – open 6:00 AM – 4:00 PM.  Life Guard hours will be from 12-3:30 PM.

Want to start your 4th of July off with a BLAST??!! Join Vanessa poolside for Sunrise Yoga from 8:00-8:45 AM, followed by Anne and Lori co-teaching Fire-It-Up Water Aerobics from 8:45-9:45 Am – followed by smoothies poolside! Vanessa will teach Rocket Blast in Studio A from 9:00-9:45 AM, a strength and cardio class. Join Becky in the Cycling Studio from 9:00-10:00 AM for a calorie burning cycling workout! Come join in the fun! Oh! And did we mention? Bring a friend to class with you for FREE that day!

Personal Trainer, Masen Needles Presents: MASEN’S SMALL GROUP

Everyone has their own fitness goals. Whether your goal is to gain muscle, lose weight, or simply to stay active and live a healthy life-style, this group is the place for you! The workouts are designed to meet the needs of those who are striving to get stronger, improve cardiorespiratory endurance, and get fit! This will be done in a number of ways, including both weight and interval training in circuit designed workouts, which will help you increase lean muscle mass and burn fat. Incorporating these workouts into your routine twice a week will allow you to get closer to your goals!


  • Reduced cost compared to one-on-one or tandem training
  • Motivation and competitiveness from other members of the group
  • Possible friendships made with other members
  • Always surrounded by a positive, encouraging environment.
  • Variety of workouts so your body is never adapting
  • Accountability!


Tuesdays and Fridays @ 5 p.m. – 2x/week for 6 weeks - $216

Start date is Tuesday, July 7th

For any additional information, you can contact Masen at or at 402-483-2322.

Parent's Night Out is Friday, July 10, 2015 and we're having a Luau! We will listen to tropical music, swim in the outside pool, grill hamburgers and hot dogs, play limbo, and we'll bring the bounce house back out. We will be outside most of this event, but will move indoors in case of inclement weather. Kids who aren't strong swimmers are encouraged to bring a life jacket or puddle jumpers. PNO runs 5:30pm-9:00pm, and the cost for members is $15 for the first child, $12 for the second child, and $10 for the third child. Feel free to contact Leyna Saville, Youth Activities Director at if you have any questions.

Don't forget about our summer day camps. We will continue offering weekly day camps starting Monday, July 6th from 8am-5:00pm. The different themes for the month of July are Wacky Week, Young Artist, Culinary Creations, and Challenge Week. Prices start out at $135 per week for members, and we do allow drop-ins. Any questions? Contact Leyna Saville, Youth Activities Director at

Every Wednesday from 9am-12pm Prairie Life Fitness will provide Mom's Morning Out. Mom's Morning Out is a program which gives parents a three hour period of time for appointments, shopping, attending meetings, or just a little quiet time while their children are being cared for in a loving, caring, and safe environment. We will provide a snack, make an art and craft, and story time. The cost for this is $15 for the first child, $12 for the second, and $10 for the third. Ages range is 1-5 years old. If you have any questions feel free to contact Leyna Saville, Youth Activities Director, at

Friday Night Float ‘N Flick: Friday, July 24th, drop the kids off at 5:30 PM for a night of fun and games in the pool!  Kids ages 3-12 will swim in the pool while watching a kid friendly film on our inflatable movie screen!  Kids will also have the opportunity to get a little exercise in by doing relay races in the pool or playing games in the gym!  Dinner will be provided, just send the kids with any comfort items that they may need to get through the evening and then pick the kids up at 9:00 PM!  The cost for members is $15.00 for the first child, $12.00 for the second child, and $10.00 for the third child.  Sign up online today or at the front desk! For any questions please contact Brandy at or call 402-483-2322.

Manager's Corner

SPF - Super Power Families

As the old song says, “sunshine makes us happy.” But as the timeless adage also says, “everything in moderation.” We hope this finds you enjoying a summer full of fun activities, memorable time with loved ones and plenty of sunscreen. This month’s newsletter is full of tips about summer skin care. At the risk of sounding like your mom, safety first and then let the fun shine in!

We hope you are enjoying the summer schedules and activities at the club. Our personal trainers, instructors and the entire staff are dedicated to making fitness fun year round. We love hearing from you so never hesitate to let us know if there are additional ways in which we can serve you.

Leaving for summer vacation? Here’s one thing you won’t have to remember to pack; the PerFit App. Stay in tiptop shape while you are away by using the on-the-go workouts via your smartphone.

Happy 4th of July!

Thank you for your membership!

Luke Shepherd, General Manager

Perfit exercise of the month

Bird Dog - Feel the Stretch!

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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