Club News

Youth Racquetball Lessons

Teach kids how to play a sport they can enjoy for many years to come! Try Prairie Life's new youth lessons! Ron Bacon will be instructing the lessons and he is an AM Pro certified instructor who has played for many 35 years and competes in many tournaments, winning several. We have a variety of lessons available for kids ranging in age from 5-18. Cost is $20 for a 4 week session. Lessons are on Wednesday's beginning October 12th. Please contact Teri Boies with any questions. Registration deadline is October 9th.

For more information, contact
Club Newsletter

Managers Corner

Saving Second Base




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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



From our Aquatics Department

Group swimming lessons will end the week of October 17th-22nd with the exception of Monday, October 24th lessons and Wednesday morning lessons on October 26th.

Swim lessons are one night or one morning/week, Monday – Thursday, 4:30-6:00 PM or Wednesday morning, 10:00-11:00 AM. Saturday lessons are 10:00-11:40 AM. We offer levels 1-6, following the American Red Cross lesson format, and we offer Aqua Tots. There are still spots available. Lessons are free to those with two year memberships, one year memberships, lessons are $40.00/child. Any questions, contact Tyler Zoubek, Aquatic Director, at or call 402-483-2322.

Youth Swim Team

Practices are 3 nights a week, Monday, Wednesday, and Thursday, from 7:00-8:00 PM. Cost is $25.00/month. Any questions, contact Tyler Zoubek, Aquatic Director, at or call 402-483-2322.

Stay Tuned:  Check our newsletter and Facebook page for what we will be having in November & December for Lessons!

From our Youth Activities Department

Mom's Morning Out is now Playful Penguins Kid's Club, new name, same concept. Playful Penguins Kid's Club will meets every Wednesday, 9:00 AM – 12:00 noon. Each Wednesday we'll focus on different activities that get the kiddos moving either in the gym, swimming pool, or in our gymnastics room. There will be an (S) next to the day we will be swimming, so please bring a swimming suit and lifejacket if needed.
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

Parent's Night Out is now Kid's Night In, new name, same concept. Our October's Kid's Night In will be Friday, October 14th from 5:30pm-9:00pm. Our theme is Fall Festival. We will paint pumpkins, decorate sugar cookies, and swim. Dinner is always provided.  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: Our First School's Out Day Camp of the 2016 school year will take place on Friday, October 14th, Monday, October 17th, and Tuesday, October 18th. 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 purchases 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 through out the day. Price for members is $35 per day. Guests will pay a guest fee of $6. Fall Break Camp will be discounted for those who attend all three days, which is $85 or $103 for our guests. We do provide before and after care for $5 per child. **Cancellation without notice will result in forfeiting full camp fees.**

Little Tailgaters will be Saturday, October 22nd, Time is TBD. Your little football fan with have a blast rooting for their favorite college football team on one Saturday during the months of October, and November. We will provide pizza and a snack, and have our own little tailgate party. Don't forget to dress them in Scarlet and Cream. The cost for this is $40 for the first child, $10 for the second, and $5 for the third.**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.**.

Halloween Bash

This year's Prairie Life Fitness Halloween Party will be on Thursday, October 27th from 5:30pm-7:30pm. Wear your costumes for a festive evening playing games, earning prizes, jumping in our bounce house, and face painting. Worried about what to do for dinner that night? Don't worry, we will have pizza on hand for an additional cost.

Get your tickets now! Presale tickets will be available at the front desk starting Monday, October 3rd until Tuesday, October 25th.

Presale: $9.00 entry & meal | $5.00 entry only

Day of event: $6.00 entry | $5.00 meal

This event is open to all members and guests.

From our Pilates Department

Watch for an opportunity to Sign Up for a FREE demo on the Allegro 2 Pilates Reformers on Tuesday, October 4th from 10:45-11:45 AM or on Tuesday, October 11th from 1:15-2:15 PM.

Stayed tuned for more Reformer demos in October by our two new instructors!! Any questions or to schedule a demo, contact Anne Lenz, Pilates Director, at or call Anne at 402-483-2322.




Member Spotlight:

In August, a group of 12 participants completed The 21 Day Sugar Detox, a program designed by Diane Sanfilippo, to help bust through sugar and carb cravings, under the guidance of Olivia Borer, Holistic Health Coach and Personal Trainer at PLF. The program focused in on eating real, whole foods to nourish the body, while eliminating refined and some natural sugars, soy, gluten, and artificial sweeteners. No extra pills, shakes, or bars were needed for the program – it was simply based on real food!

At first, the detox was challenging, and the detox symptoms of fatigue, moodiness, and cravings were rampant. However, after a few days of the detox, all of the participants started to notice a huge difference in their cravings, fatigue, and inflammation. After the detox, the participants were guided through reintroductions of the foods that were eliminated to see how their body’s tolerated those foods. Every participant lost weight, reduced their inflammation, and felt amazing! Plus, not one of the detoxer’s ever felt deprived, as they were encouraged to eat plenty of real food without counting calories, buying special shakes/pills, or tracking points.

Here’s what a few of the participants had to say after the detox ended:

“I was definitely apprehensive starting the 21DSD.  However, after getting into it, found it was easy.  The food was delicious and satisfying, and my body had great benefits.  I lost 9 pounds, my skin looks great, and my hives and dermatitis are gone.  Olivia was great.  She kept us updated with new recipes and ideas, answered our questions, and was our cheering section.  She had great suggestions to keep us going and was only a text away.  It's the best thing I've done for myself and would recommend it to everyone.  I'm going to continue the program with modifications.” – Linda Siedhoff

“I'm so glad that I did the 21-Day Sugar Detox! I wanted to break my addiction to Pepsi and I succeeded. I lost 11 pounds, but more importantly, the pain and stiffness that I was used to having in my joints has disappeared. It wasn't the easiest thing that I've ever done, but it was well worth it. I will definitely be cautious about what I add back into my diet. I feel so good now and I want to keep it that way.”  -- Pat Shepard

“Good to be able to be on a plan and stick with it!” – Daylene Kollmorgan

“I know that I did indeed lose some weight, my skin seems clearer as well, and the desire to eat “empty” foods has gone away!” –Patty Gambill

Olivia will be running another 21 Day Sugar Detox starting November 1, 2016. Those interested in transforming their relationship with sugar and cravings, as well as breaking through inflammation and joint pain, must give consideration to completing the program! The cost is $69, and includes weekly support meetings, daily emails, recipes, grocery lists, a meal plan, yes/no food lists, and more! Contact Olivia at or at 402-483-2322 for more information about the detox and to reserve your spot!


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 Thursday, October 27th 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,

Luke Shepherd, 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!



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1305 S 70th
Lincoln, NE 68510
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