Club News

Golf League

Join Prairie Life's golf league at Crooked Creek. It's a great way to have fun, meet people, and help make sure you find time to keep up your golf game. The league is two-person teams playing in a round robin format throught the season with special events mid season as well as at the end. It is on Monday evenings with tee times ranging from 5:00 - 5:30 pm. League runs mid April - end of August.

For more information, contact
Club Newsletter

Managers Corner

Heart Health – What You Need to Know



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Heart Health–What You Need to Know

2016 was heartbreaking. The record amount of celebrity deaths left us stunned. Some of us began blaming the year itself as the culprit for the high number of deaths. Other discussions have pivoted around the idea that many of these untimely deaths can directly or indirectly be linked to current or past drug and/or alcohol use/abuse. There are some statistics that support a decline in lifespan from today’s elderly generation to that of the Baby Boomers or Gen Y. Why? More exposure to both recreational and prescription pharmaceuticals. For every study or expert who shows that trend, there is another that contradicts it, saying that we are all still living longer than humans have ever lived. Proving only that it is too soon for experts to agree. What we do know is that many of 2016’s unexpected deaths were related to heart health; Carrie Fisher. Debbie Reynolds. George Michael and Alan Thicke to name a few.

While the number of high profile deaths shocked us this last year, the reality is that  

heart attacks, cardiovascular disease and/or stroke are the number one killer of both men and women in the United States. Although by now it shouldn’t, people are often still surprised to learn that heart disease kills approximately one woman every minute in the U.S. The notion of heart disease belonging to men is incorrect.

2016 left us questioning how seemingly healthy and fit people suddenly suffer from deadly heart attack or failure? And, most importantly, what can you do if you think it's happening to you or a loved one?

Surviving Cardiac Arrest

First and foremost, we must recognize and not ignore the warning signs of heart attack for men and women, in others and ourselves.

Common Symptoms for Men:

“Elephant on my chest,” pain directly in the chest, and discomfort or pain in other areas, such as one or both arms, the neck, jaw, back, or stomach. Shortness of breath, lightheadedness, nausea, or sweating. Abdominal discomfort that may feel like heartburn.

Common Symptoms for Women:

Chest pain, shortness of breath, nausea, extreme fatigue, dizziness, lightheadedness, pain in one or both arms, upper back pressure, neck and jaw pain, breaking out in a cold sweat.

Once cardiac or heart arrest is suspected, call 9-1-1. Don’t hesitate or “wait and see” – call immediately and then quickly get to work on helping the patient.

According to Jonathan Epstein, a paramedic and CPR instructor for the American Red Cross in Washington, the following steps should be followed.

#1. “The most important thing we can tell the public (is) when you recognize that someone has collapsed suddenly, even if they are unresponsive and show no signs of life, start chest compressions," Epstein said. “For every minute we waste of not starting CPR…we lose about 10 percent of survivability."

#2. There's no need to breathe into someone's mouth. Just push hard on the chest, over the heart, to keep blood pumping to the brain. Press down two inches in depth at a rate of 100 to 120 times per minute. Push every half-second, push hard and push fast. “That is absolutely the best thing we know that will improve chances of survival," Epstein added.

#3. We need to understand that we can help and not be afraid to try to do so. We must be willing to get on the ground and help. Don’t worry about doing something wrong. Doing nothing is the worst thing to do. If you remember one thing, remember this, push hard and fast until paramedics arrive.

Whether you are rich and famous or an everyday Joe, the survival rate of heart attack or cardiac arrest is approximately 10 percent or less. Many reports find that uncoordinated emergency and hospital response play a big factor. Another large factor is that only 3% of the population gets CPR training each year. Training people in cardiopulmonary resuscitation is important, as is having automated external defibrillators (AEDs) handy.

Are you certified in CPR? Ask your employer about employee training. Many HR departments will offer CPR training or reimburse expenses. It doesn’t hurt to ask.

Five Steps to Heart Safety

Genetics do play a role in heart disease but the majority of heart disease can be prevented or controlled by healthy lifestyle choices. Working out, healthy diet, quit smoking, lower cholesterol, lose excess weight, watch blood pressure and blood sugars. And, there are precautions to take before or after a physical exertion, especially if you are middle-aged. Here are a few takeaways to stay heart safe.

1. Exercise

Exercise is one of the best things you can do for your heart. Fitness experts say the health benefits actually come from how often you exercise, not how intensely. Strenuous exercise doesn't just mean running a marathon, lifting heavy weights or playing a competitive game of hockey. It can also be shoveling your driveway after a big snowfall or heavy lifting while cleaning the house or moving. Remember to warm-up and cool down, avoid too much exertion, too quickly.

2. Sudden Symptoms

Don’t ignore any weird symptoms you suddenly experience! It is reported that Alan Thicke had the classic sign of a heart attack, chest pain, but also the more subtle signs like nausea and vomiting. Listen to your own body and pay attention to sudden upper body symptoms, like:

• chest pain

• shortness of breath

• nausea

• dizziness

3. Call 911

If you personally experience discomfort or troubling symptoms, the first thing to do is go inside and sit down. If you don't start feeling better in a matter of seconds — remember, seconds, not minutes — call 911 immediately.

4. Aspirin

After calling 911, get some aspirin into your system quickly by chewing a single full-sized 325-mg aspirin. Aspirin is heart attack first aid and it stops platelets from clumping together which helps to stop the clot from building up. Studies now tell us the best way to get the aspirin in your system as quickly as possible is to chew rather than swallowing the aspirin.

5. Time is Not on Your Side

A heart attack cuts off blood flow to one of your body’s strongest muscles, which is why it hurts. Even more importantly, once the heart muscle gets damaged, it's permanent. A damaged heart doesn't beat as efficiently. Waiting longer to get treated increases the risk of additional muscle damage.

Club News



Upcoming Events at PLF

From Our Aquatics Department:

Group Swim Lessons: 
Lessons end the week of February 27th 
Next Session is March 27th- May 20th 
Mondays, Tuesdays, Wednesdays, Thursdays Evenings 4:30, 5:00 and 5:30pm
Saturday Mornings 10:00, 10:35, and 11:05am
Levels 1-6 and Aqua Tots Available as well.
Registration starts March 5th. Go to to register. Questions? Contact Tyler Zoubek, Aquatic Director at or call Tyler at 402-483-2322.

Youth Swim Team: 
Practices are 3 nights a Week
Monday, Wednesday & Thursday
$25 Member/$50 Non-Member per Month
Registration online! Go to to register. Questions? Contact Tyler Zoubek, Aquatic Director at or call Tyler at 402-483-2322.

Valentine’s Float’N Flick: 
Drop your kids off at PLF for date night on Friday, February 17th! From 6-9pm, your children will enjoy a Valentine’s Float’N Flick! Kids will be watching a movie while they float along and relax. We will also be having pizza for the kids! Registration opens February 1st!! $15 for first child, $12 for second child and $10 for third child! Go to to register. Questions? Contact Tyler Zoubek, Aquatic Director at or call Tyler at 402-483-2322. 

Private Swim Lessons:
We offer 1 on 1 private lessons with your instructors for only $25 for a 30 min session! You can contact Tyler for any questions; or call Tyler at 402-483-2322.

From Our Youth Activities Department:

Playful Penguins Kid's Club
Playful Penguins Kid's Club will meet every Wednesday during the month of February. Each Wednesday we'll focus on different activities that get the kiddos moving either in the gym, swimming pool, or in our gymnastics room. A snack will be provided. 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

Kid's Night In
Our February Kid's Night In will be Friday, February 10th from 5:30pm-9:00pm. We will be celebrating the Valentine's Day holiday with Valentine decorating, cookie making, swimming, and of course, pizza! The cost of this event is $20 for the first child, $10 for the second, and $5 for each additional. If you have any questions, feel free to contact Leyna Saville, Youth Activities Director, at **Registration deadline is always the Thursday before the event. If you register late on Friday, the late registration fee is $5.00, this will ensure that we have the appropriate amount of staff and food available.** **Cancellation Policy: Those who cancel for whatever reason 24 hours prior to the event will NOT be charged. However if cancelling less than 24 hours before the event there will be a cancellation fee of half the amount due. If you do not cancel at all you will be charged the full amount due.**

School's Out Day Camps
Sweet Science: Friday, February 17th
Unbirthday Party: Monday, February 20th
Let Prairie Life Fitness take care of your child when school isn't in session. We offer 8am-5pm care in a fun and safe environment with lunch either brought from home or can be purchased from our café. Each day camp with have a specific theme, with activities, arts and crafts, etc., going along with the daily theme. We do make room to swim on our daily schedule along with time spent in our gymnasium. We do ask that all campers bring a swimming suit, a water bottle and wear tennis shoes, as we like to stay active throughout the day. Price for members is $35 per day. Guests will pay a guest fee of $6. . We do provide before and after care for $5 per child. **Cancellation without notice will result in forfeiting full camp fees.** If you have any questions, feel free to contact Leyna Saville, Youth Activities Director, at  

From Our Pilates Department:
February will be full of opportunities to try out our Allegro 2 Pilates Reformers and meet our newest Instructor, Justin Wittler!! Justin is already a Personal Trainer here at PLF and so he brings a lot of knowledge and experience to our department! He joins Anne and Kelly, both R.N.’s, who have been teaching Pilates here since 2004 (Anne) and 2007 (Kelly). He also joins Deena, a certified Yoga instructor and Dusty, our Cycling Director, both of whom have been teaching Pilates since 2015, and Chelsea, another very experienced and knowledgeable Personal Trainer here at PLF who began her Pilates career in October of 2016. Also on staff we have the expertise of Licensed Physical Therapist, Jill Korta.

Kelly will be doing demos Monday, February 6th and 20th from 4:30-5:30 PM. Justin will be doing demos in the Fitness Center on Tuesday, February 14th from 2:15-3:15. Chelsea will be doing demos Thursday, February 16th from 10:00-11:00 AM also in the Fitness Center, and Deena will be doing demos on Wednesday, February 22nd from 4:00-5:00 PM and 5:00-6:00 PM. 
Jill will be conducting a seminar entitled, “Anatomy of the Core and Understanding the Back and Pilates,” on Saturday, February 18th at 10:00 AM. Cost for this very valuable seminar is $25.00/person. Minimum 3/maximum 5 people. This will be offered again, so if you cannot make this session, watch for the next one! Contact Anne Lenz at 402-483-2322 or e-mail Anne at to sign up!
If you have any questions or need a different demo or want a jump start, contact Pilates Director, Anne Lenz, at or call Anne at 402-483-2322.

From Our Personal Training Department:
New Year, New You Weight Loss Challenge at Prairie Life
Start Date - Monday, February 6th
End Date - Sunday, April 2nd
What: This weight loss challenge will include 8 weeks of small group meetings with a personal trainer. The groups will be composed of 4-8 participants, and will meet 3 times per week. Two meetings will be workouts, and the other meeting will be a combination of a workout and nutrition. Days and times are set by each trainer. Each week, weigh-ins will be taken so that each participant is held accountable, and team totals can be kept. The team at the end of the 8 weeks with the greatest percentage of weight loss will win bragging rights (and better health of course)! Each of the 8 weeks will have a different topic for the nutrition meetings. Examples include eating healthy on a budget, balanced eating, building a real food plate, meal prep 101, post-workout nutrition, and healthy choices while dining out. Optional nutrition logs will be kept for the 8 weeks.
How to Sign Up:
Contact Olivia Borer at or any personal trainer to reserve your spot or for more information.
Days and Times:
April - M/W/F @ 10:00am
Olivia - T/TH @ 6pm, SAT @ 9:00am
Jamie - T/W/F @ 5:30am
Chelsea - M/W/TH @ 1pm
Richard - T/TH @ 5:00pm, SAT @ 8:30am
Matt - M/T/TH @ 8am
Justin - M/W @ 6:15pm, SAT @ 8am
Logan - M/T/TH @ 7pm
$486 - includes 24 small group sessions, before and after measurements, weekly nutritional topics, weekly weigh-ins and more!

The 21 Day Sugar Detox
Did you miss out on The 21 Day Sugar Detox in January? Now is your time to sign up for the February round of The 21 Day Sugar Detox and break up with sugar and carb cravings - for good!

Join Olivia Borer, Holistic Health Coach, for a free informational meeting about the detox on Wednesday, February 1st at 6pm in the Personal Training Studio. After the meeting, those who want to join the February detox group will receive their packet of information and begin preparing for the detox, which begins Monday, February 6th (the day AFTER the Super Bowl!!).

After completing the detox, participants can expect to feel better, look better, and finally be free from sugar! In previous rounds of the sugar detox, a reduction in inflammation and joint pain, fewer sugar cravings, weight loss, deeper sleep, and increased energy have been just some of the reported results!

Participants in the detox will receive:
• Daily motivation emails from Olivia
• Private Facebook Group
• Handouts and Guides (including yes/no food lists, guide to sugar, optional meal plan, travel and snack guide, daily success log, deals and steals in town, recipes, and so much more!)
•  Email and text support from Olivia
•  Weekly group meetings

The cost of the detox is $69 and will be charged to participants' accounts on Monday, February 6th unless other arrangements have been made.

Questions can be directed to Olivia at or at 402-483-2322.

If you've been watching and waiting on the sidelines to participate in a sugar detox, now is your time, as Olivia will not be running another sugar detox for a couple of months! Don't miss out - sign up for the free informational meeting on Wednesday, February 1st today and start the road to better health!

February Wellness Seminar
Saturated Fat and Cholesterol: Myths and Truths

When it comes to the truth about dietary saturated fat and cholesterol, there are a ton of myths that need to be broken! Join Olivia Borer, Holistic Health Coach, for a wellness seminar all about Saturated Fat and Cholesterol. Together, we'll discover what really raises cholesterol levels (hint: it's not egg yolks!), why saturated fat is actually an important fat to have in our diet, how important cholesterol is to numerous bodily functions, and why most everything we've been told about saturated fat and dietary cholesterol may be false!

This seminar is one that isn't to be missed, especially if you've been fearing or avoiding certain foods in precaution for your health. Each participant will receive a detailed handout to keep that will be a guide for during the seminar and beyond! The seminar is offered at two different dates and times in order to accommodate various schedules. Choose which time works best for you!

Saturday, February 18th – 11:00 AM in the Personal Training Studio
Sunday, February 19th – 1:00 PM – in Studio B 

Cost: $10
Non-members are welcome and will be responsible for a guest fee in addition to the $10 seminar fee.
Sign up by contacting Olivia at or by calling 402-483-2322





Member Spotlight: Natalie George


Natalie has been a PLF member since November of 2015 joining initially to have pool time with her then 7-year-old daughter. She didn’t have much in the way of goals, but she knew she wanted to get outside of her comfort zone. 

She states, “I started by joining the Tuesday/Thursday Yoga class, which I quickly fell in love with!  I then added in walking before class!  About April of 2016, I realized that my heart rate wasn’t being challenged when walking, so I picked up the pace and started doing some slow jogging. In the meanwhile, I added in some of the lifting machines.

I also changed my view of food and eliminated pop, sugars, and processed foods. By mid-May I was down 15 lbs. I continued this path in June and July, losing another 15-20lbs! I ran my first 5K in July (with my daughter) and my 2nd, which was a mud run, in August!  I even snuck in one more 5K with my daughter in October!  

I have since added more free weights, Kettlebells and the TRX Suspension after working with Olivia a couple of times! I have now lost 45 lbs.! I never did any measurements, which in hindsight, I really wish I had! I really encourage everyone to do this now! I did do a body fat test in October and just found out I have dropped 4% since then! I feel stronger than I have in my entire life and I feel I have prolonged my career as a Massage Therapist!

I am so excited to work with Olivia some more in 2017!  I figure if I was able to do that on my own for the most part, a trainer will help kick it up a notch!” 

When asked what she likes the most about her PLF experience, she replied, “I really enjoy the other members and I have made some great new connections and rekindled old connections!  I also love that the staff makes me feel welcomed every day! I feel like I belong here and I was so worried about that at the beginning!!”

When we asked Natalie if she would recommend PLF to her family and friends, she replied, “Yes, because the other members and staff do care about your success!  There are so many options for classes and equipment!  There’s no reason you can’t find something you can enjoy and connect with!!”

Thank you, Natalie, and congratulations on your success! We will be anxious to hear about your continued goals and successes!

Manager's Corner

Healthy and Happy Valentine's Day

All you need is love and to make as many healthy decisions as possible to stay heart healthy. Don’t stress, cutie, it isn’t good for your heart or for your health. Perfection isn’t the goal; striving for a strong heart and lowering cardiac risk will keep you hugging and kissing, forevs!  

If we can learn from the losses of 2016, not taking anything for granted should be on the list. Heart health is within our control, exercise and a healthy diet is a great place to begin. This month we discuss steps to take if faced with sudden symptoms of heart attack or cardiac arrest with others or ourselves. Check it out today.

Spring is also right around the corner. We are as excited as you! Stay busy and get ready for spring and summer with all of our classes, programs and working with personal trainers. 

Will You Be Our Valentine?

Luke Shepherd, 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

Improve your heart health with frequent exercise

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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