Club News

Holiday Mixed Doubles Pickleball Tournament

We will be hosting a mixed doubles indoor pickleball tournament on Saturday, November 25th. The tournament will begin at 9:00 a.m. Entries are limited to the first 16 teams, so don't miss out and enter today!

For more information, contact
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 Hours and Class Schedule for Thanksgiving and Black Friday

Club Hours, Thursday, November 23:
5:00 AM – 4:00 PM
YAC Hours – 8:00 AM – 1:00 PM
Café Hours – 7:00 AM – Noon

Club Hours, Friday, November 24:
5:00 Am – Midnight
YAC Hours - 8:00 AM – 7:00 PM
Café - 7:00 AM – 7:00 PM

Class Schedule Thanksgiving Day, Black Friday and Saturday:

Thanksgiving Day Cycling with Stacy:
6:30 AM – 8:00 AM

Thanksgiving Day Zumbathon with Chelsea
8:00 AM – 9:30 AM in the Gym

Thanksgiving Day Circuit and Abs with Olivia:
9:30 AM – 10:15 AM – Circuit in Gym
10:15 AM – 10:30 AM – Abs in Fitness Center

Black Friday Circuit and Abs with Justin:
9:30 AM – 10:15 AM – Circuit in Gym
10:15 AM – 10:30 AM – Abs in Fitness Center

Water Aerobics
No 6:00 PM TURBO SPLASH Class Wednesday, November 22.
No Water Aerobics Classes, Thursday, November 23.
Friday, November 24 – 8:45 – 9:45 AM Energy H2O Class ONLY
There will not be a Lifeguard on Duty Thanksgiving Day.

There will be NO Dance or Gymnastics Classes on Saturday, November 25!
From Our YAC:

Playful Penguins Kids Club:

Playful Penguins Kid's Club meets every Wednesday from 9:00 AM - Noon. We will focus on different activities to 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. Age range is 1-5 years old. If you have any questions feel free to contact Leyna Saville, Youth Activities Director, at or call Leyna at 402-483-2322.
Kids Night In:
Our November Kids Night In will take place on Friday, November 10th from 5:30 PM-9:00 PM. We will be having an Unbirthday Party! We will be celebrating all birthdays with cupcake decorating, party games, pizza, swimming, and a movie.
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 or call Leyna at 402-483-2322.

**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 canceling 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.**
Thanksgiving Break Day Camps:
Don't forget to sign your child up for Thanksgiving Break Day Camps. Prairie Life Fitness will offer camps on Wednesday, November 22nd and Monday, November 27th.
We offer 8:00 AM - 5:00 PM care in a fun and safe environment with lunch either brought from home or can be purchased from our Café. Each day camp will revolve around a specific theme with activities, arts and crafts to keep each child entertained. 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 an additional 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 or call Leyna at 402-483-2322.
Little Elves Workshop:
On Friday, November 24th from 9:00 AM-1:00 PM, Prairie Life Fitness is hosting a Little Elves Workshop. Each child will create their own gift to give during the holiday season, we will also take a trip to the swimming pool, watch a holiday movie, and of course, lunch will be provided. The costs are $25 for the first child and $10 for each additional child. You must register by Wednesday, November 22nd to avoid a $5 late fee. 
 **Cancellation Policy: Those who cancel for whatever reason 24 hours prior to the event will NOT be charged. However if canceling 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.** 
Feel free to contact Leyna Saville at or 402-483-2322 if you have any questions.

From Our Aquatics Department:

Group Swim Lessons:
The next group swimming lesson session will begin in January. Registration for January session will open mid-December, and exact dates will be posted in next month’s newsletter. Questions? Contact Andrew at or call Andrew at 402-483-2322.
Swim Camp:
Registration for our two-week swim clinic, Monday, November 6 – Thursday, November 9 and Monday, November 13 – Thursday, November 16 will open Sunday, October 22 and close Friday, November 3. We will offer another camp in December, stay tuned for details in next month’s newsletter. The camp sessions will run every 30 minutes beginning at 4:30 PM and ending at 6:00 PM. You can sign up for any 30-minute session between those times. Pricing for the swim clinic is $40/member; contact Prairie Life for non-member pricing. This clinic keeps the children’s swimming skills sharp over the holiday break and before group lessons resume in January. Questions? Contact Andrew at or call Andrew at 402-483-2322.
Youth Swim Team:
Registration for swim team opens Monday, October 23 and closes Tuesday, October 31 for the month of November. Kids Practice Monday, Wednesday & Thursday from 7:00 – 8:00 PM. The first day will be Wednesday, November 1 and we will not have swim team Wednesday, November 22 and Thursday, November 23 due to Thanksgiving break. Cost is $25/member and $50/non-member per month. This is a great deal and prepares all kids for summer competition or just improves the swimming ability of your children. Knowledge of the main strokes (front crawl, breaststroke, backstroke, and butterfly) are recommended. Contact Andrew at or call Andrew at 402-483-2322 with any questions.
Jumpstarts for aquatics are a free short lesson with an instructor for members who don’t know which level to put their children in. We encourage jumpstarts if you are new to swim lessons. This will allow your child to begin at the appropriate level. If you would like to set one up please contact Andrew at, or call 402-483-2322 and ask for Andrew.
Lifeguards/Instructors wanted
If you or someone you know is in need of a job, Prairie Life is hiring lifeguards and Instructors. Ask for an application at the front desk, or email the aquatics director at
New Private Swim Lesson Bundle:
              Beginner Package*: 4 for $80
              Intermediate Package: 6 for $150
              Advance Package: 12 for $276
If your child is struggling in any aspect of lessons, we highly encourage you to sign up for private lessons. These will allow your child to focus for 30 minutes One-on-One with an Instructor of your choice! It will boost their ability and allow them to progress more quickly through the levels of swimming lessons. Contact Andrew to set up your lessons today! Email at or Call at 402-483-2322.
*Beginner packages are for first time purchase only

From Our Café:

The air is feeling a bit crisper and the nights are getting chilly so it’s time for SOUP! We have you covered from a quick bite to a full sit down meal.

Along with the Monday through Friday meal specials the café will have a pot of hot soup waiting for you to come in and enjoy. Don’t have time for soup? Then try one of our Mighty Muffin cups or an oatmeal cup to go. These pair up great with a delicious cup of La Rue coffee!

* Celebrate your birthday or special event with us and we’ll take care of set up and clean up *

Your Party Package Includes:

  • Guest Fee for up to 10 people
  • 3 Hour Party Rental
  • Party Decorations, Soda, Lemonade and Water
  • Use of the Swimming Pool and Gym!
Optional Package Additions Include:
  • Kids Meal Options for all your guests
  • Inflatable Obstacle Course
  • Zumba Instructor teaches a 30-minute class
  • Party Host leads one hour of fun games in the pool or gym

From Our Pilates Department:

We continue to introduce you to our fabulous Pilates Instructors. This month we would like to introduce you to Deena Douglas.

Deena has been teaching Pilates on the reformer for 3 years. She first began practicing to heal an injury and had such success that she decided she wanted to share that with others. The thing she loves the most about working with clients on the reformer is that it is accessible to everyone. Often clients notice improvements in their strength and flexibility very quickly which is very empowering for the client, and rewarding for the teacher. Deena loves "the 100" because it develops core strength in a low-impact way that can be customized for each client. Also a longtime yoga teacher and practitioner, Deena has noticed that Pilates on the reformer has greatly improved her yoga practice through increased core strength and improved flexibility.

Deena would love to have you try the Allegro 2 Reformer out! Just contact Deena anytime by e-mailing to and put “Deena” in the subject line. We will make sure to get you connected with her!




Member Spotlight: Gail and Bill Lowe


Gail and Bill Lowe have always belonged to a Fitness Center in every town in which they have lived. Fitness is important to them. Bill enjoyed playing Racquetball and Basketball and Gail enjoyed walking and the Senior Strength Class. Now they both enjoy walking and using the weights.

They moved back to Nebraska in 2013 and joined PLF that September. Their daughter lived in Lincoln and would bring her children here in the summers to use the pools, so they knew about PLF. They rent a townhouse close to PLF, so that made coming here very convenient. 

They have made many friends at PLF. They stated, “Everyone is very friendly here. The comradery is great and we have done things with people outside of PLF.  The staff is courteous and the professional advice they can give is wonderful. The management is very good. We like all the improvements that have been and are being made. The variety of exercise programs for all ages is great! The dues are competitive and fair. We enjoy being able to grab 2 towels for our use! We enjoy the Café. It is a comfortable place to sit after our workout and enjoy conversation.”

When asked if they would recommend PLF to their family and friends they stated, “Anything that someone is interested in, PLF has it!”
Thank you, Gail and Bill, for choosing PLF as your place to work out. We are so glad you are here! PLF is like family and we love hearing about the successes of our family members!


Manager's Corner


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,

Luke Shepherd, 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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1305 S 70th
Lincoln, NE 68510
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Call: 402-483-2322
Fax: 402-483-2527
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