Club Newsletter

Managers Corner

Hit the Holidays Happy and Healthy

  Having trouble viewing? View in Browser 424a39a5-0325-44c1-b74f-8900f05971f5.png 9f72097e-ce9c-492e-89f3-abe7be9a0594.png e325cf8e-7ba5-426d-a695-18014e914083.png  

Hit the Holidays Happy and Healthy

Regardless of the climate you live, increased interaction with friends, family members, co-workers, etc. at holiday festivities exposes us to cold and flu viruses. Fortunately for those who make fitness a priority in their life being physically fit helps build a stronger immune system. However, being physically or mentally strong is not foolproof armor against the common cold or flu

It’s Beginning to Look A Lot Like Cold Season

There’s never a good time to get a cold or the flu, especially during the holidays. Nothing says, “Merry & Bright” like sneezing and coughing your way through a holiday party. Winter is busy and bustling. With many events like family dinners, holiday parties, and shopping, we are often distracted from taking care of ourselves as we would normally.

Colder weather often tempts us to stay curled up on the couch rather than to hit the gym. This coupled with anxiety and depression that no one asks Santa for but his season sometimes brings can weaken our immune system and put us at risk for injury or illness. Shorter days have a way of zapping our energy levels; we have to fight to stay active keep our immunity strong.

Healthy Winter Habits & Tidbits

1. Up to 20% of the United States population gets a cold or the flu each year. Stay healthy by maintaining your exercise and fitness routine. We know it is difficult, given the reasons above and more, to not be distracted by all the merriment and madness of the holidays. We get so busy making plans, buying gifts, making everything oh-so-pretty that we forget to fit in our workouts. That will get us nowhere but on Santa’s naughty’s list and in your Dr.’s appointment book. Squeeze in quick workouts when you can, at Prairie Life or at home. It’s really hard to get back on Santa’s good list once you slide off, believe us!

2. Pack on the protein! Cold season fools us into thinking that comfort foods and carbs are going to make us feel better. The serotonin released by these foods is quite the seductress but protein, to quote a popular commercial, is your bro-tein. It will help keep your energy levels up without sabotaging your diet while you are under the weather. Keep plenty of healthy snacks, high in Omega 3 fatty acids on hand to fight off mid-afternoon and evening cravings. We know, you want soup, bread, sweets and we suggest fish, plant seeds and nuts… How is that fair? Omega 3 fatty acids are a natural anti-inflammatory and reduce joint pain and stiffness. They also help lower levels of depression, which more people suffer from during winter due to the shorter number of daylight. Cooking with lots of spices; onions, garlic, ginger, turmeric, curry and cilantro, also adds helps food act as a powerful antioxidant. Take that one-two punch, you nasty cold! Flu?

3. If you’re experiencing high levels of holiday stress or feeling an unusual feeling of depression, heading to the sauna or steam room at Prairie Life Fitness can help ease your troubles. Before, during and after the holidays, steam rooms and saunas help relax tense muscles and alleviate feelings of stress. No, they do not cure depression but it is difficult to feel anything but relaxed as the high temperatures help detoxify your skin and body.

4. Of course, there is always the constant reminder to wash your hands, frequently. Thoroughly washing your hands during cold and flu season is perhaps the simplest step we can all take to protect ourselves from spreading germs.

5.  Hustle into the Holidays to lower your stress!  Join the Prairie Life 12 Days of Holiday Hustle to stay motivated throughout the month of December. Look for sign-ups at the club.


Love your Prairie Life? Crazy about cardio?

We want to hear it. Leave us a review now!

  Facebook Yelp Google  

Club News




Upcoming Events at PLF

Holiday Hours
Christmas Eve, Sunday, December 24 – 6:00 AM – 4:00 PM
Closed Christmas Day, Monday, December 25
New Year’s Eve, Sunday, December 31 – 6:00 AM – 6:00 PM
New Year’s Day, Monday, January 1 – 5:00 AM – 11:00 PM

YAC Hours:
Christmas Eve and Christmas Day – CLOSED
New Year’s Eve – CLOSED
New Year’s Day – 8:00 AM – 1:00 PM

Water Aerobics
No classes December 24, 25 or 31, or January 1.

Group Fitness:
December 24:
10:00 AM – 11:00 AM – R & R Yoga
11:00 Am – 11:45 AM – Strength

December 31:
10:45 AM – 11:00 AM – Fit Interval
11:00 Am – 11:45 AM – Strength

January 1:
10:00 AM – 10:45
AM – Strength
11:00 Am – 12:00 Noon - Yoga

Circuit/Abs Class:
Monday, January 1, 2018 – 12:00 Noon – 1:00 PM

Normal schedule with an 8:00 – 9:00 AM Class on January 1.

Ugly Sweater Run and Reindeer Games w/Special Guest: Santa Claus
Come join Prairie Life Fitness for a jolly good time on Saturday, December 16 from 8:00 AM to 11:00 AM. We will start our event off with an Ugly Sweater Run (5k or 1 Mile), check in at 8:00 AM with the run taking place at 8:30 AM. There will be prizes for the best/ugliest sweater. After the race, you can warm up by sipping on delicious hot chocolate while we wait for our special guest, Santa Claus. Ornament making fun will also take place in our lobby until 10:00 AM. The fun doesn't stop there! Our Aquatics Director, Andrew, will have various games going on down at the pool starting at 9:30 AM. This event is for every one of all ages. We look forward to celebrating the holidays with you.

From Our Youth Activity Center:
Holiday Hours: Christmas Eve: CLOSED, Christmas Day: CLOSED, New Year’s Eve: CLOSED, New Year’s Day, 8:00 AM – 1:00 PM.
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, or in our gymnastics room, and arts and crafts. 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.
Kid’s Night In:
Our December Kid’s Night In will take place on Friday, December 8th from 5:30 PM - 9:00 PM. Our theme is Holiday Pajama Party. We will swim, watch a holiday-themed movie, eat pizza, and sip on hot chocolate. 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.**
Holiday Break Day Camps:
School's Out Day Camps for holiday break will take place on December 26 – 29 and January 2 – 5. Drop-off will be between 8:00 AM – 9:00 AM, with our activities starting at 9:00 AM, and pick-up is between 4:00 PM – 5:00 PM. We will do various activities that go along with our camp theme of the day, play games, spend time in the gym with a personal trainer, and spend time in our swimming pool. Lunch can be brought from home, or you may order from our café. Day Camp is for children 5 and up. The cost for Day Camp for members is $35. If you sign up for at least 5 day camps, your total for those 5 days will be $140. Guests will pay an additional guest fee of $6 per day. 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 402-483-2322 or at

From Our Aquatics Department:
Group Swim Lessons:
The next group swimming lesson session will begin Monday, January 8th. Registration for January session will open Friday, December 15th and close Friday, January 5th. Questions? Contact Andrew at or call Andrew at 402-483-2322.
Swim Camp:
Registration for our two-week swim clinic, Monday, December 4th – Thursday, December 7th and Monday, December 11th – Thursday, December 14th   will open Monday, November 20th and close Thursday, November 30th. 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 Friday, November 24th and closes Thursday, November 30th for the month of December. Kids Practice Monday, Wednesday & Thursday from 7:00 – 8:00 PM. First day will be Monday, December 4th and we will not have swim team from Monday, December 25th to Monday, January 8th due to Christmas 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 with any aspect of lessons, we highly encourage you to sign up for private lessons. These will allow your child to focus on 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

Contact Andrew at or call Andrew at 402-483-2322 with any questions.

From Our Café:
It's cold outside, so join us for a warm bowl of soup or maybe a delicious cup of hot chocolate.

Need something on your way out? Just fill out an order form before your workout and we will have it packed and ready for you when you're done. Try a Mighty Muffin or cup of oatmeal to go.

NEW in the Café – for every purchase in the Café, your name will be put in a jar for a weekly drawing to be held on Sundays. Winners will be notified and prize varies from week to week!!

Stop by and check out our daily specials on your way in or just ask your friendly neighborhood café staff. We look forward to serving you. Any comments, suggestions or questions? Contact Jessica at

From Our Pilates Department:
We continue to introduce you to our fabulous Pilates Instructors. This month we would like to introduce you to Chelsea Ortlieb.

Chelsea has been working at Prairie Life since September 2011 as a full-time certified personal trainer. She enjoys facilitating others to find their inner strength and confidence at the gym so that they can apply their fitness training to all scenarios in their day-to-day life. In October 2016, she decided to add another branch of fitness to her specialties—the Pilates Reformer. Chelsea believes it is a great way to teach people the importance of stemming all movements from their core, whether it be lifting in the gym, running a 10k, walking the dog, or simply getting out of bed. The department recently obtained an added piece to the Reformer called the Tower. One of her favorite new moves is “The Magician” because it challenges all the muscles involved in a typical plank but in the reverse position. Pilates has validated everything Chelsea believes about exercise principles, and it has opened a new door of how to coach movement. The Pilates Reformer is an awesome supplement to any exercise program.

From Our Personal Training Department:
Wellness Seminar:
A Wellness Seminar

  • Why build muscle over age 40
  • Why HIIT (High-Intensity Interval Training)
  • Understanding food groups (Protein/Fat/Veggies/Carbohydrates)
  • Tricks to improved digestion, sleep and lowering inflammation
  • Consistency versus perfection "Love Yourself Healthy"

WEDNESDAY: December 6th, 2017, 9:00 AM-10:00 AM
THURSDAY: December 7th, 2017, 6:00 PM-7:00 PM
Location: Studio B
Cost: $10 Members / $15 non-members

Signup at the Front Desk / Account charged the day of seminar
Contact Suzi Velinsky for questions:  402.432.0625

Start the New Year off right with the 21 Day Sugar Detox
Make 2018 your year with the 21 Day Sugar Detox, a real food based nutritional reset that will help curb your sugar cravings and put a stop to the blood sugar roller coaster. Plus, the detox doesn't include any crazy pills, bars, or shakes, nor does it leave you deprived or counting points or calories. Previous participants over the past seven rounds of the sugar detox have noticed huge changes in their skin, cravings, sleep, digestion, mood, weight, and so much more! Isn't it time you share in their success too?

Here's what is included in The 21 Day Sugar Detox:

  • Participant's Workbook
  • The 21 Day Sugar Detox Book or Cookbook
  • 3 Group Meetings
  • Daily emails
  • Group Challenges and Incentives 
  • Handouts and Guides
  • Recipes
  • Email and text support from Olivia
  • Grocery shopping guides
  • And so much more!

Ready to Sign Up?
Olivia is hosting a FREE Informational Meeting on Monday, January 8th at 6:30 PM in Studio B. The detox begins Monday, January 15th. The cost of the program is $129. Contact Olivia Borer at to sign up today or to request more information!

Private Group Meal Prepping Classes Now Available!
Looking to get ahead on meals for the week? Look no further than private meal prepping classes with Holistic Health Coach Olivia Borer! It's the perfect plan for a mom's day, birthdays, work parties, and so much more!

Simply gather a group of 4-8 friends, family, or co-workers, pick a date and time that works for everyone, and Olivia will take care of the rest! She will provide the recipes and grocery lists; you'll provide a portion of the ingredients for everyone to share. At the end of the meal prepping class, everyone will walk away with five ready-to-prepare meals for the week ahead. As a bonus, all meals are freezer friendly to save for later, as well as real food based and gluten-free!
Cost: $25 per person + your share of the ingredients for the group (minimum of four participants)

Date and Time: Group's choice! The class will take 1 ½ - 2 hours total
Interested? Want to get your private meal prepping class scheduled? Contact Olivia Borer at today!



Employee Spotlight: Amy Kounovsky


Amy is the Director of our Fitness Center, a Certified Personal Trainer and in charge of PLF’s Personal Trainers. What follows is her story of her journey on a personal challenge she threw down for herself:
Competing in a Bodybuilding Competition was something that I never had any interest in doing until about a year ago! I have a couple girlfriends that compete and I went to watch two of their shows in 2016 which is when my interest in competing began. So I started doing a little research to see what this whole bodybuilding world entailed.

Once I decided that this might actually be something I wanted to do I knew I needed to find a coach. I reached out to two that I had heard about; I started asking questions, getting a feel for their individual coaching styles and philosophies, what their expectations of me would be and how I connected with each of them. I felt really good about the coach that I talked to out of Omaha, Matt Jackson, and decided that he’d be the best fit for me. I wasn’t sure how that was going to go, being a trainer myself and having to “answer” to someone else! But it didn’t take me long to realize how much I was going to love it! It was actually really cool to have someone holding me accountable for a change, someone that I had to do weekly check-ins with and someone who called me out if I wasn’t on my game. Each week I sent him my macros (protein, carbs & fats), progress pictures, weigh-ins and workout logs.

I started working with Matt on Feb. 1st with the intentions of starting my prep in July for an October show. It was very important to me to remain as natural as possible while going through this process which is why I decided to do a show through the NANBF organization. (North American Natural Bodybuilding Federation). The only two supplements that my coach suggested for me were a multi-vitamin and whey protein (if I couldn’t get all of my protein in through whole foods) and that was something that I was really comfortable with and appreciated! We were required to do a lie detector test prior to the show and any individual who placed in the top 3 in their category had to submit a urine sample after stepping off stage. So I really respect that NANBF makes sure their athletes are complying with the rules and are earning their physiques in a natural manner!

I entered into the GONC (Greater Omaha Natural Classic) show that took place on Oct. 21st and I competed in both the Novice and Open Bikini Tall Divisions. This particular show had short and tall bikini divisions, it varies show to show depending on how many girls enter. I was incredibly nervous (literally shaking) while I was up on stage as this was something that’s completely out of my comfort zone, but also one of the reasons I wanted to do it! I ended up winning both Tall categories and both Overall categories (against the short bikini winner) which allowed me to win my Pro-Card! That was my ultimate goal when I started this whole process and something that I strived for during my entire prep but I wasn’t sure how realistic of a goal that was for it being my first show. However it went better than I could have ever expected and I still don’t know that this whole experience and the results have completely sunk in!

I’ve learned that bodybuilding and competing is a whole different world of fitness than what I was used to! Although this was something that I never thought I’d do, and to be completely honest, not sure if I’ll ever do again…I did it because I wanted to see if I could. I had heard that doing a fitness competition would be one of the hardest things I’d ever do, not just from a physical standpoint but emotionally and mentally also. That held to be true! The last 6-8 weeks were tough, some days just brutal! I was exhausted, I missed out on certain social events, I had to take my own prepared food with me everywhere I went, I spent probably 50% of my time meal prepping, working out, and planning my days around what I needed to accomplish to be successful for this competition. My husband and I didn’t get to spend near as much quality time together (thank goodness for that man, he was incredibly supportive, understanding and put up with my crazy ‘hangry’ mood swings!) And quite honestly it became an obsession. However, every single struggle was worth it because I learned so much about myself; what I could handle, how hard I could push myself, what I could make my body do and mind overcome. I’ve gained so much knowledge and appreciation for this sport and the other competitors. And I’ve made some incredible, lasting relationships and friendships with some of the most amazing people. Like I said, I’m not sure if I will compete again, if I do it will most likely be a few years down the road. But, I couldn’t be more thankful and grateful for this journey and experience!

--Amy Kounovsky

Member Spotlight: LeRoy Rock

LeRoy Rock, Age 60, has been a PLF member for about 9 ½ years. He joined on his birthday in 2008.

At age 50, after a visit to his doctor for a complete physical, he learned he was overweight, had high blood pressure and high cholesterol. He knew his family history wasn't encouraging, because he had a grandfather who died of a stroke at age 55 and a father who died at age 51 of a heart attack. Neither of them were in very good shape, and neither of them exercised.

LeRoy said, “My goals were simple. I wanted to get in shape, lose weight, and attempt to reduce my blood pressure and bad cholesterol through diet and exercise. I wanted to be all I could to minimize the effects of a poor family health history.”
When asked how long it took for LeRoy to reach his goals, he stated, “Actually, a couple of years. I went from 187 lbs. down to 150 lbs. As is normally the case, it was a combination of eating healthier and smarter, and exercising regularly and consistently at Prairie Life Fitness. I utilized many of the areas of PLF. I signed up with a Personal Trainer immediately after joining the Club, and he helped me determine a routine of exercises I could do on my own. Depending on my work schedule, I attended the Lunch time Circuit classes, evening group fitness classes, and even an occasional group cycling class. Primarily, I have benefited from the personal exercise equipment and weight machines on the second floor. The elliptical machines are my favorites.”

When asked what LeRoy likes best about his PLF experience, he stated, “It is hard to pick one thing. I enjoy the friendly, knowledgeable and helpful staff. I enjoy the wide variety of equipment available. And of course, the hours that the club is open is a great feature, I can work out before I go to work or late at night after an evening obligation. I sure appreciate all of the sprucing up that is being done at the club.
It is a great family atmosphere. When my oldest son, Eric, was in high school, we had a family membership, and we would come over and work out together. It was something we both enjoyed and could do together. In fact, now that he has graduated from college and moved out on this own, he continues to work out on his own. I believe his experience at PLF gave him a great start in learning to properly use weights and the importance of consistent exercise.
LeRoy said he would definitely recommend PLF to his family and friends because he enjoys it so much. It is a priority in his weekly schedule. Le Roy says, “I miss it if I don't come. It is a great value for the money. Actually, I consider it an investment, helping to live a healthier and longer life. It is a fun way to stay in shape and make friends.”
Thank you for your commitment to your health and to PLF! Congratulations on your continued success!!


Manager's Corner


It’s the Season to Be Jolly

Unfortunately, it can also be the season to get sick. While Christmas and holiday cheer fill the air, so do cold germs and flu bugs. The nerve of some illnesses – have they no respect for the most wonderful time of the year? Healthy lifestyles help build strong immune systems but no one is “immune” to these common winter woes. Guard yourself with the quick tips in this month’s newsletter. We want to see you happy and healthy in the club this month, not home on your couch with a cold.

And remember to stay active to knock out any added stress. Join our “Twelve Days of Fitness” and keep the holiday hustle in check this year.

Warmest Wishes,

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


Work off those holiday treats 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!



Unsubscribe | Update Your Profile | Forward

Copyright © 2017 | Prairie Life Fitness
All rights reserved.

Prairie Life Fitness  


5:00 AM - Midnight
5:00 AM - Midnight
5:00 AM - Midnight
5:00 AM - Midnight
5:00 AM - Midnight
6:00 AM - 11:00 PM
6:00 AM - 11:00 PM

1305 S 70th
Lincoln, NE 68510
Driving Directions & Map
Call: 402-483-2322
Fax: 402-483-2527
Contact Us