Club News

Youth Programs Football Camp!

Fundamentals, techniques, drills and of course fun! Ages 5-12 Cost $150 July 25-27 Guest are welcome to attend for an additional fee. Sign up online today.

For more information, contact mspurgeon@prairielife.com

Ride Across Iowa

Join us in cycle class as we ride across Iowa along with the RAGBRAIers. There will be trivia & trinkets in each class. Brush up on your RAGBRAI knowledge and join us in cycle. July 24 - July 29

For more information, contact Amy at abelvo@prairielife.com

Yoga Barre Demos

Full-body workout to develop long, lean muscles. Concentrating on hips, thighs, abdominals and arms. No experience required. Sunday at 4 p.m., Tuesday and Thursday at 6:30 p.m. and Friday at 9:10 a.m. Sunday, July 22 - Tuesday, August 1.

For more information, contact Amy at abelvo@prairielife.com
Club Newsletter

Managers Corner

Beat the Heat

 

 

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Beat the Heat

Here it is – the heart of summertime and livin’ is easy! Summer activities are roaring and your hours toward increased energy and an improved fitness level pays off when you need it most. Even more than the cold, the heat takes it toll when we don’t take care of ourselves. Regardless your motivation for working out; be it to lose (or maintain) weight, bulk up or improve your health, overall fitness cares for you in unexpected ways. Enjoy this summer with SPF – Strength Protection Factor 100!


Time for Fun in the Sun

Think sunscreen is for the pool only? Think again! Tell you what, we like you all so much, we’ve done some of the thinking for you. Enjoy any of the items on the list below? Then you need sunscreen. Protect yourself, friends and family safe by keeping plenty of bottles of your preferred sunscreen on hand this summer.

Swimming, slip n‘ slides and backyard water balloon fights – Sunscreen on = game on. Smart sun-goers, 1. Golden orb of cancer rays, 2.  Take that!

Hiking – Yes, there’s sun in the mountains. You’re actually closer to it. No, we’re not speaking from “Oh my goodness, I am so sunburned!” experience.

Camping – And, don’t forget the bug spray!

Golfing – Don’t forget your ears and the back of your neck. Guys, the top of your heads!

Fishing – Let the stories be about the size of the fish, not the color of your skin.

Water Sports – skiing, kayaking, boating – Oh, the places we‘ll go and how much more fun it will with fully protected skin!

Summer Sports – baseball, running, biking, tennis, soccer, etc. – No better way to spend a beautiful day outdoors than to be active. Points are deducted for not remembering your sunscreen!

Gardening and yard work – Unless you are lucky enough to get it everything done in less than one hour and smart enough to do it early in the morning or in the evening, spray on some SPF to be safe!

Road trips, traveling, vacay and amusement parks – Pack your own sunscreen to save money and stay safe. We can’t be the only ones who have ever paid $8 for a trial-size sunscreen in a pinch.

A day at the zoo? You know what to do! Slather it on and take it with you.

Barbecues, picnics and, last but not least, 4th of July celebrations – Leave the sizzling to the fireworks and the grill-masters, not your skin. Before you order your hotdogs and hamburgers, treat yourself to some sunscreen. Boom!
 

The Best Laid Plans

Even with stringent caution, sunburns happen. Our skin sustains the most damage before we turn eighteen-years old. However, sun damage occurs throughout our lifetime and it is essential to practice diligent sun safety. As we discussed last month, men over 50 are at the highest risk of developing skin cancer. This may come as a surprise to some of you. Many might assume that sunbathing beauties might run the highest risk but it turns out that unprotected skin, exposed to the sun in the course of everyday activities, life, and work has led an unexpected demographic to a generation of skin cancer. As with any cancer, preventive measures and early detection is key.

Skin cancer is caused by exposure to ultraviolet (UV) rays from the sun and tanning beds. Over exposure to the sun can also cause sunburn, premature wrinkles and eye damage.

Try these tips to stay sun-safe:

When you’re in the sun, wear clothing and a wide-brimmed hat to protect as much skin as possible. Protect eyes with sunglasses that block UV light.

Use a broad-spectrum sunscreen of sun protection factor (SPF) of 30 or higher, and reapply at least every 2 hours. Also, reapply after swimming or sweating.

Limit direct exposure to the sun, especially between 10 a.m. and 4 p.m., when UV rays are strongest. Seek shade when you’re out during these hours.

Tanning beds and sunlamps are so retro. The 70s and 80s were arguably awesome but these skin cancer-causing inventions needed to stay in the past and stop inflicting long-term skin damage to their users. Please, use with care.
 

Sunshine + Sunscreen + Water + Shade = A Happy Summertime

Sunburn is not the only damage the sun can cause. Sun poisoning, heat exhaustion, and heat stroke are all effects of too much sun. Drinking water and staying hydrated while participating in outdoor activities or spending substantial time in the heat is the best way to prevent these conditions. Cool baths and showers are the best way to stop heat exhaustion from progressing to heat stroke.

Practice smart sun fun and enjoy a safe, sunburn-free summer!

 

Club News


 
 

Member Spotlight: Steve Patterson


Steve has been training with Personal Trainer Mignonne Schmitt since November 2014.

Mignonne had a few questions for Steve:

MIGNONNE:  Before we started training together did you primarily only use the cardio equipment at the gym?
STEVE:  Yes, just the elliptical.

MIGNONNE:  Did your orthopedic doctor say you needed to strengthen your core?
STEVE:  No, that idea sprung from you.  When we first met you had me try and balance on the 1/2 ball (bosu)…..that was embarrassing! At that moment I was determined to be able to balance on that ball.  According to you, my lack of balance indicated I needed to strengthen my core.

MIGNONNE:  How would you describe how you/your back feels during and after golf since we've been training together?
STEVE:  I doubt I'd be playing golf or mowing the yard at all, if it were not for our workouts.  I was losing mobility due to back pain and our workouts have changed that downhill trajectory.  Before training, I was trying everything to improve my situation, including cortisone shots.  Nothing worked like strengthening my core muscles through exercise.

MIGNONNE:  Do you enjoy exercising more then you once did?
STEVE:  I see the benefit of working out, which is enjoyable.  Last Fall, while on a golf trip, we walked 36 holes a day.  If it were not for Mignonne, I would have not been able to even attend the golf trip, let alone enjoy it.

MIGNONNE:  Would you say you understand the importance of warming up and stretching before and after exercise/golf?
STEVE:  WOW! What a difference stretching before and after has made for me.  It is a must at any age.

MIGNONNE:  Do you feel more physically fit (stronger, increased flexibility, better balance and improved endurance)?
STEVE:  Yes, to all the above!!! I hate to think what I'd be like (mobility wise) without the training we have done together.

I'd like to thank Steve for answering my questions and look forward to continuing our training together!

Manager's Corner

KaBoom!

We’re off to the races and summer is coming in hot! 4th of July celebrations are coming soon and before we know it, poof - summer will be sunsetting. Until then, who’s ready to flex their muscles and enjoy some fun in the sun?

Sun safety is a topic we take time to discuss every July. While talking about skin cancer and sunscreen isn’t as sexy as fireworks, we are committed to your overall health. Speaking of which, going into the summer months with increased endurance and a high energy level helps combat the strain and drain of hot, humid weather. And you thought you were working out to look good in shorts! Fitness fuels us in unexpected ways. If we keep giving to it, fitness keeps giving back.

Going on vacay? Stay in shape while you are away with the Perfit App on your smartphone or tablet. 

Come for the Fitness - Stay for the Friends,

Debby Hudson, 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

Red, White & Glutes

Celebrate Independence 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!


Download

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