Club News

4th Annual Coed Dodgeball Tournament

There will be plenty of Dodging, Ducking, Dipping, Diving, and more Dodging at this year's Dodgeball Tournament on Friday, September 23rd, starting at 6:00 p.m.! Come test your skills, and enjoy a fun night of games! Teams must have a minimum of two of each gender to start a game, this event is open to members and non-members, 18 & Over. Cost is $90/team and registration deadline is Monday, September 19th. Entry fee will include games, pizza and popcorn with drink specials available at the cafe.

For more information, contact bwelch@prairielife.com

Fall Pickleball Doubles Tournament

Our fall tournament will be held on Sunday, October 2nd. It will be an outdoor tournament, weather permitting. Event will be moved indoors if needed. We will have men's, women's and mixed doubles divisons and it will also be divided into groups based on beginner, intermediate and advanced levels. For more information or to register contact Teri Boies.

For more information, contact tboies@prairielife.com
Club Newsletter

Managers Corner

Summer Hydration for Adults & Kids

 

 

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Summer Hydration for Adults & Kids

“Stay hydrated. Drink more water. 8 glasses a day.” There’s nothing new or revolutionary about the concept of proper hydration. Yet, up to 75% of Americans may suffer from chronic dehydration, according to Dr. Roberta Lee from the Institute of Medicine. 30% of people aged 65 years or older who are hospitalized show signs of dehydration. And, recent Harvard studies show that about 25% of kids don’t drink water on a daily basis at all.

Why is it so important to stay hydrated?

Whether you’re a serious athlete, a recreational exerciser, or just an average Joe or Jill, giving your the right amount of water throughout the day is critical. When you are exercising, it is especially important because it helps to regulates your body temperature and lubricate your joints. Not to mention that water transports nutrients to give you energy and helps keep you healthy.

On that note, dehydration has serious adverse effects on the human body.

• Fatigue – Water is the most vital energy source in the body. Skip the energy drink. Go for H2O instead. If you’re not properly hydrated, your body can’t perform at its highest level. You may experience fatigue, muscle cramps, dizziness, or more serious symptoms.

• High Blood Pressure – Blood is normally about 92% water. The less water your body has to work with, the thicker your blood becomes, resulting in elevated blood pressure. Be heart smart and drink the water your body needs.

• Asthma & Allergies – A body in state of dehydration naturally begins to restrict airways as a means to conserve water. It will also begin to exponentially produce more and more histamine as the body loses more and more water.

• Skin Disorders – Dehydration impairs the elimination of toxins through the skin. This leaves us susceptible to all types skin disorders, including dermatitis and psoriasis.

• Digestive Dysfunction – Water shortage and alkaline minerals, such as calcium and magnesium, can lead to ulcers, acid reflux, gastritis and more.

• High Cholesterol – A dehydrated body begins to produce more cholesterol to prevent water loss from the cells.

Is anyone thirsty yet? Just checking…

• Bladder and/or Kidney Issues – Bacteria thrive in bladders and kidneys that have not been properly hydrated to flush toxins and acid waste through them.

• Constipation – Without adequate water, the large intestines move waste much more slowly, if at all.

• Joint Pain – Hey you! Yeah you, superstar power-lifters, fitness fanatics, running 5k everyday… This one might be of special interest to all you, who we care for very much.

The cartilage padding between around our joints is composed primarily of water. When a body becomes dehydrated, cartilage is weakened. Activity becomes painful, joint damage is imminent and repair is slow. So when you suit up to do the activities you love, make sure a bottle of water is always part of your gear. Your future awesome self will thank you for it!

• Weight Gain – Again with the toxins! Are we starting to sound like a broken, dehydrated, record yet? Without proper hydration our bodies cannot flush the toxins from our system effectively. To get back at us, you wanna know where it stores those toxins? Yes, you guessed it, in our fat cells. Okay, so we made the part up about it being retribution but it is a scientific fact that dehydrated bodies store fat. Soak that in while you enjoy a cold glass of water.

• Premature Aging – Not only does our largest organ, the skin, begin to show its age prematurely when dehydrated; our internal organs also wrinkle and wither. We have a long way to go with these parts and replacements aren’t easy to come by. Drinking 8 glasses of water per day is a far easier price to pay.

Are You Getting Enough?

Make sure you’re staying properly hydrated by checking your urine. If your urine is consistently colorless or light yellow, you are likely staying well hydrated. A sign of dehydration is dark yellow or amber-colored urine.

How much water should I drink while exercising?

You need to increase your water intake when exercising. How much more depends on sweat rate, heat, humidity and intensity of your workout. There are no exact rules for how much water to drink while exercising because everyone is different.

The American Council on Exercise has suggested the following basic guidelines for drinking water before, during, and after exercise:

  • Drink 17 to 20 oz. water 2 to 3 hours before you start exercising.
  • Drink 8 oz. water 20 to 30 minutes before you start exercising or during warm-up
  • Drink 7 to 10 oz. of water every 10 to 20 minutes during exercise
  • Drink 8 oz. of water no more than 30 minutes after you exercise

How Much Water Should My Kid Drink?

It’s a hot summer day, the kids are running in and hot of the house. You are busy getting them to and from one activity to another. Throw in soccer practice and the nightly game of neighborhood kickball. They still have energy but have they had enough water for all of that activity? Probably not.

The Institute of Medicine recommends that children ages 4 to 8 drink about 2 quarts a day. That amount goes up as they get older, with 3.5 quarts a day recommended for teenage boys and 2.4 quarts a day for teenage girls. But that doesn't necessarily account for the hours playing tag with the Joneses.

"When children are outside and its hot and humid, they need to drink more," says Stella Volpe, chair of the Department of Nutrition Sciences at Drexel University and member of the panel who set the recommendations. "Their sweating mechanisms aren't as well developed as in adults so they could tend to overheat faster."

Here’s the answer you’ve always wanted to ask an expert… Does juice count?

Yes! All liquids in beverages and foods are included in a child's daily fluid intake. "Watermelon, soups, a milkshake, all count toward water needs because there's water in all those foods," says Volpe. "But we do want children to choose healthier beverages." In most cases, medical experts agree that water is the best drink for hydrating kids. "Many parents think the first thing they should reach for is the sports drinks," says Dr. Patrice Evers, a pediatrician at Tulane University School of Medicine. "But really it should be water, unless your child is in the more elite athlete category."

Signs of Dehydration for All Ages

Dehydration happens when you lose more fluid than you drink. When your body doesn’t have enough water, it can’t work properly. Dehydration can range from mild to severe. Symptoms of dehydration can include the following:

•  Less frequent urination

  • Dizziness or lightheaded feeling
  • Nausea or vomiting
  • Muscle cramps
  • Dry mouth
  • Lack of sweating
  • Hard, fast heartbeat

Severe dehydration can include mental confusion, weakness, and loss of consciousness. Get emergency medical attention immediately if you have any of these symptoms.

 

 

 

 

Club News

 

Upcoming Events at PLF

From our Youth Activities Department:

Fall Youth Program Registration:

Fall 2016 Youth Program Registration will open at midnight on Monday, August 1st and run through the entire month. You can register for all available youth programs here: http://www.prairielife.com/locations/class-list/?ID=5

Contact Leyna at lsaville@prairielife.com for questions regarding Gymnastics, Dance and all other Youth programs except for Swim Team or Swimming Lessons. For those, contact Tyler at tzoubek@prairielife.com or call Leyna or Tyler at 402-483-2322.

Summer Day Camps:

Only two more sessions remain in August for our Summer Day Camp program. Your child does not want to miss out on all the fun before they head back to school. Our themes for the last two weeks of camp are PLF Olympics, and Choose Your Own Adventure. Remember, we always save the best for last. Sign up today, because space is limited!!!!!!!

We swim every day, do arts and crafts and fun gym games with an afternoon snack (provided). Each week is themed to excite children into learning something new! Swimming suit, tennis shoes, and sunscreen needed daily! We offer a balanced schedule that offers a variety of activities throughout the day. Lunch can be packed from home or can be ordered from the cafe for an additional charge. Price for members is $140 per week including a nonrefundable $25 fee that's due at registration. Guests will pay a guest fee of $6 per day or $30 per week, in addition to the $25.00 registration fee and $140.00 per week tuition. Price to include a daily kid's meal from our cafe, $160 for members and $190 for our guests. We do provide before and after care for $5 per child. Camps run from 9 AM – 4 PM – childcare beginning at 8 AM until 5 PM.  **Discounts** Multi-Camp Discount: 5% when you register for more than 5 camps per child. Discount does not apply to registration fee. Pre-Payment Discount: 5% when you pay all fees and tuition in full on the first day of summer day camp. If you have any questions, feel free to contact Leyna Saville, Youth Activities Director at 402-483-2322 or at  lsaville@prairielife.com.

Last Splash:

Prairie Life Fitness is throwing one last summer party before the kids head back to school. Join us on Friday, August 12th from 5:30pm-7:30pm for one Last Splash. We will have food available for purchase, inflatables, tattoo booth, arts and crafts, and swimming. This event is free and open to everyone. More details coming soon. Contact Leyna at lsaville@prairielife.com or Tyler at tzoubek@prairielife.com with any questions.

Mom's Morning Out:

Mom's Morning Out returns in August! 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 lsaville@prairielife.com.

Parents Night Out (PNO)

Our August PNO will be Friday, August 19th from 5:30pm-9:00pm. Our theme is Back to School. We will have pizza, root beer floats, water balloons, and much more. It will be a very fun event! 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 lsaville@prairielife.com. **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.

From Our Aquatics Department:

Group Swim Lessons: Our next round of Group Swim Lessons will be August 29- October 24th. Registration will start August 7th at 12:01am online! Contact Tyler with any questions: tzoubek@prairielife.com or call Tyler at 402-483-2322.

Youth Swim Team: Youth Swim Team will be starting back up after Labor Day!!! Stay tuned for new times and days!! Contact Tyler with any questions: tzoubek@prairielife.com or call Tyler at 402-483-2322.

Lifeguard/Instructors: PLF is currently looking for guards and instructors. Please contact Tyler at tzoubek@prairielife.com if you are interested. Contact Tyler with any questions: tzoubek@prairielife.com or call Tyler at 402-483-2322.

From Our Pilates Department:

Ready to try out the Allegro 2 Pilates Reformers?? Join the Instructors in the Lobby on the following dates: Wednesday, August 10th from 6:45-7:45 AM, for you early risers, Saturday, August 13th from noon-2:00 PM, Monday, August 22nd from 11:00 AM – noon, and Tuesday, August 23rd from 4:00-5:00 PM. The instructors will take you into the studio to try out the reformers. Space is limited to 5 people – so grab four of your friends and meet the instructor!! If you do not see the instructor, go through the Gym doors, take a right and go through the door marked “Studio B and Pilates.” It will then be the first door on your right. If none of these times works for you, but you still want to try – contact Anne Lenz, Pilates Director, and she will set you up with a free demo. Contact Anne at alenz@prairielife.com or call Anne at 402-483-2322!

 

 

 
 

Member Spotlight: Olivia Borer

Olivia Borer is one of our newest additions to our staff here at Prairie Life.  Olivia is a Certified Personal Trainer, and she has a passion for helping everyone achieve their greatest health through fitness and wellness. She specializes in strength training (especially for beginners), TRX, and high-intensity interval training. However, not only is Olivia a Personal Trainer, but she is also a Holistic Health Coach as well.

She received her training through the Institute of Integrative Nutrition, where she studied the concept of bioindividuality, as well as primary and secondary foods. With health coaching clients, Olivia works to create a custom wellness plan that is tailored to each client's needs and goals in the areas of nutrition, stress management, lifestyle choices, sleep, relationships, and mind-body connection. Whether you are feeling out of balance with fitness or nutrition, Olivia is eager to help you out in anyway she can!

In her spare time, Olivia enjoys walking outside, teaching group fitness classes, lifting weights, cooking, spending time with her family back home in Elgin, NE, and learning all she can when it comes to nutrition and fitness.

She would love to set all prospective clients up for success with a complimentary health coaching or personal training session. You can reach her anytime at oborer@prairielife.com or 402-843-0168.

 

Manager's Corner

Summer Success

Summer is in full force and we love every minute it! But, we also know, with summertime fun come interruptions to normal workout schedules and fitness regimes. It's hard to sometimes fit it all in and staying on track with your fitness and healthy eating can be a chore. The club is here to serve you with a wide variety of classes, equipment, world-class instructors and trainers. We also have healthy snacks and food for when you are coming or going. If there is anything Prairie Life can do to make your fitness more fun, please stop by to chat.
 
Summertime fun also requires you drink plenty of water and stay hydrated. Water cleanses the body and allows your body to function more efficiently. Learn more about the importance of proper hydration in this month’s newsletter. You’ll be glad you did. Getting and staying fit takes time and commitment. We are happy you’ve chosen Prairie Life to help reach your goals.

Soak in the Sunshine (with lots of sunscreen!),

Luke Shepherd, General Manager

 

 

Perfit exercise of the month

Bicep Curl

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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