Club News


Wednesday November 22nd-NO classes after 1:00 pm. Thanksgiving Day- 9:00 AM Land, Water and Cycle only. Friday November 24th we will NOT have early morning classes, but we will have regular Friday class schedule starting at 8:30 AM.

For more information, contact

Adult Swim Program

Novice - Tuesday mornings 8:00-8:45am. with Jerrett. Advanced is Wednesday mornings 915-10:15am 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

The Down-Low on Diabetes

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The Down-Low on Diabetes

Most everyone knows having Type 2 diabetes means your body can’t use insulin properly and results in excess blood sugar.

What those us who without diabetes don’t realize is that it can wreak havoc on your health.

High blood sugar wreaks havoc on your body in the following ways:

• Diabetes causes heart disease as glucose builds up in the blood vessels.
• High blood sugar causes nerve damage in your feet and legs. Rare cases can cause damage in the arms, abdomen and back.
• Vision loss is a common condition among Type 2 diabetes sufferers.
• Diabetes often leads to kidney disease.
• It can also cause sexual problems.
• Type 2 diabetes doubles the chance of Stroke.

Diet and exercise can help manage diabetes and avoid these avoidable health issues. While lifestyle changes are important parts of keeping under control, most patients require oral medications or insulin injections for treatment, too.

Chronic Inflammation and Diabetes – Say What?

Another thing most of us know, chronic inflammation within our tissues has an adverse effect on our health in thousands of adverse ways. Recently a group of researchers from the University of California San Diego School of Medicine has found that chronic inflammation could be the missing link between obesity and diabetes. Inflamed tissues secrete exosomes that carry microRNA, which has been found to cause insulin resistance in mice and during an in vitro study when human liver and fat cells were treated with "obese" exosomes.

"This is a key mechanism of how diabetes works," said Olefsky of University of California San Diego School of Medicine. "If we can find out which of the microRNAs in those exosomes cause the phenotype of diabetes, we can find drug targets."

Determining which miRNAs to target will require more research. However, the team has already found one suspect: microRNA-155, which inhibits a well-known metabolic protein called PPAR. The researchers note that effective anti-diabetic drugs that target this protein do exist but they trigger side effects deemed unacceptable in clinical practice.

"Still, there are a number of microRNAs that we hope will lead to new, highly druggable targets resulting in new insulin-sensitizing therapeutics," said Olefsky. "We can obtain exosomes from blood -- known as a liquid biopsy -- to sequence all of these microRNAs."

By sequencing exosomes, researchers can obtain genetic signatures that could lead to biomarkers for this disease, similar to how liquid biopsies are used to find drugs that will be effective in cancer treatment. Olfesky hopes that biomarkers for diabetes will one day be used to determine if a person is at high risk of diabetes in the next year or never. Biomarkers may also predict which patients will respond to specific therapies.

"This could go beyond insulin resistance," said Olefsky. "Exosomes could be causing other complications of obesity that may not be related to metabolism."

Anti-Inflammatory Diets Fight Diabetes, Pain & More

Inflammation is the immune system’s way of protecting our body by bringing white blood cells to the area of concern via increased blood flow. The increased attention to the affected area might also bring swelling, redness, heat, and pain or discomfort. Perhaps you’ve probably seen this immune system response in action, as a cut or scrape becomes hot and puffy around the wound while the extra blood is running to the wounded area.

When the immune system begins to overreach and attacks healthy body tissues, an autoimmune disorder begins and causes inflammation in otherwise healthy areas of the body. Arthritis and fibromyalgia symptoms, as well as celiac and irritable bowel disease (IBD) all stem from autoimmune disorders. For diseases that aren’t autoimmune, inflammation can still play a part as the body continuously tries to heal the tissues in a given area. Asthma creates inflamed airways; inflammation related to diabetes affects insulin resistance, etc.

Anti-inflammatory diets, aka healing diets, can help us manage inflammation within our tissues. This begins with a menu high in vegetables, fruits, wild meats and sprouted seeds rich with omega-3 benefits. The evidence is clear that such anti-inflammatory foods can regulate our immune systems and help fight many health ailments.

Get Out of Your Seat

Evidence suggests chronic sitting is an independent risk factor for insulin resistance and an early death. Even if you exercise regularly, eat right and are very fit, even a professional level athlete, sitting each day is detrimental. To be specific, research has shown that sitting for more than eight hours a day raises your risk for Type 2 diabetes by 90%. There is a reason standing desks are so popular!

While working out and jarring fitness routines can put your joints at risk for inflammation the risk of inactivity is too great. Educate yourself by working out safely. Wear proper shoes and workout gear. Ask personal trainers and fitness instructors at Prairie Life Fitness about high-intensity training. These workouts effectively stimulate muscles to release anti-inflammatory myokines, which increases glucose use inside muscles and insulin sensitivity.

Also, walk more often. Start by taking the furthest parking spot. It is one small step you can take toward battling diabetes, among many other deadly diseases.


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Club News




Upcoming Events at PLF

Club News
Tailgating Chili Cook-Off!
On November 18, 12:00-2:00 pm we will be holding a Chili Cook-off, and the entry is FREE. We will have $2 beer specials, bounce house for the kids, and football games will be played at the gym all day. $5 to judge, which includes: a sample of all chili, 1 bowl of your favorite chili, cornbread, and a drink.

Judging is based on HOTTEST, BEST OVERALL, and MOST UNIQUE. Do you have what it takes? Winner of each category will win a NEW Crockpot!

Sign up at the Front Desk!

New! Bunco and Wine nights, first Thursday evening of the month starting November the 2nd and December the 7 @ 6:30pm
! The cafe will have wine and snacks for purchase. 
New fall shake: Cinnamon Apple! 

We will have pulled pork sandwiches available for Meal Deal purchase the night of the Halloween Party, Thursday the 26th! Come and see us!

Sarah Waters & Tanya Arzola

Homeschool PE     
Homeschool PE run on Monday’s and Wednesday’s at 2pm. Personal Trainer Ashley will be here to run, jump, and play with your kids!

Kid’s Night In: November 10th- Gobble, gobble!
Bring the kids from 5pm-9pm for a cozy night in. The night will consist of Thanksgiving crafts, dinner, activities, and finishing the night up with a movie and snack. 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. Registration is limited so register online at or contact Sarah Waters with any questions.

Tot Time
Try our new interactive education based drop-in class! The kids will be participating in crafts, story time, circle time, and more. Tot time will be on Monday’s and Wednesday’s from 9-10am for ages 3-5, $3 per class.

Dance Clinic
Our Dance Instructor, Abigail Todd, will provide a structured method of learning various types of dance such as jazz and hip-hop. Her class will be a fun-filled and vibrant environment for kids and offers a new set of original combinations and routines every time. The last class of each session parents will be invited to come and see what the children have been learning. The 8-week session will be held Wednesday's 4:00-4:45 pm for ages 4-7, and 5:00-5:45 for ages 8-12, and starting November 1st at our 84th & Q location. The cost of the session is $60 for members and $72 for nonmembers. Register online under “Youth Class Registration”. Contact Sarah at with any questions! Spots are limited!

Moms Morning in!
Let your kids wear themselves out while you have some time to yourself on Monday’s and Thursday’s 9:00a-12:00p. This fun-filled morning will also include a snack. No registration required. Cost for this event is: $15 for 1 child, $25 for 2 children, $30 for 3 children and $5 for each additional after 3 children.

Kid Contracts
Kids Contracts are continuing through the fall for kids that are 8+. 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 anymore to enjoy the gym.

Winter Youth Camps
Be on the lookout for Winter Break Camps in December!

Laurie Napier

The Pilates Team would like to welcome two new instructors: Molly Grasso and Kim Hunt. Both of these ladies bring a high level of enthusiasm and expertise to our staff. Listed below are 3 new classes that they are adding to our Pilates Group schedule.

Molly will be teaching an Intro to Pilates Class starting on Monday, November 6, 2017 at 6:15 pm. For the first six weeks you only pay the 30-minute price, but you get a 45-minute class!

This class is perfect for those who are brand new to Pilates!  If you have always had an interest in trying the Pilates Reformer, but have been intimidated or were not sure how or where to start, then our Intro to Pilates class is perfect for you!  Space is limited. Signup sheets are located outside the Pilates Studio, so sign up soon.

And for you early birds, Molly is also offering a new 30-minute morning Reformer class at 5:15 am on Wednesdays.

You've been asking for an evening Jump Board Class, will now we have it. Kim will be teaching a 30-minute Jump Board Express class on Thursday evenings at 6:15 pm. If you want a quick way to get your cardio, strength training and stretching done in a minimal amount of time, this class is for you. This class will begin on Thursday, November 2.

For more information on any of these classes, contact Laurie Napier, Pilates Director at

Matt Johnston

There's just 2 months left in 2017. What fitness goals do you want to achieve in that time? How can one of our Certified Personal Trainers help you? Contact one today and have us help you reach your goal by the end of 2017! Don't wait until January! Start today! Try our Introductory Training Package and get 4 one-hour sessions for $199. For more questions, contact Fitness Director, Matt Johnston at

Peg Ryan

The second session of Swim team begins Nov 6, registration is open.  We will have two more splash meets before the end of the year -- this is a great time to get the kids on our developmental team, as fall sports are wrapping up.

Swimming lessons will end Nov 4, and pick back up in January.  In the meantime, contact Peg at to get some private lessons -- we know our kids learn so much faster the more often they are in the water, and with our fall special and fall break, this is a great opportunity to get some one-on-one time for your little swimmer.  Purchase 4 lessons for $100.00, and get a 5th lesson for free.  Purchase 8 lessons for $200.00, and get the 9th and 10th lessons for free!

Joan Beck

Watch for the modified Group Fitness schedule for Thanksgiving week. On Thanksgiving, we will have 9:00am spin, land, and water classes.

Do you have new billing information?
Please be sure to notify Membership of any changes
with your Electronic Funds Transfer (EFT) or credit card information before the 25th of every month.

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Manager's Corner


Happy Thanksgiving

Happy Thanksgiving As the year winds to a close, we are especially grateful for family, friends and good health. Prairie Life Fitness is grateful for each of every one of our members and your commitment to a healthy lifestyle. Thank you for spending time with us throughout the year. We are thankful for YOU!

Don’t let the holiday throw you off your game. Sign up for our 12 Days of Fitness starting in December and remember to schedule your workouts around your holiday events. Watch for signups and information throughout the club.

With Our Gratitude,

Joanna Cole, General Manager

PS. Remember to take your workout on the go with the PerFit App! Download it today on the App Store.


Perfit exercise of the month


Tone up for Turkey Day with a PerFit Workout!

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



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