Northshore Fitness Summer 2024

FEATURES

TAKE THE PLUNGE THE MAN BEHIND THE FUN HEROES BEHIND THE SCENES

EXCITING CHANGES TO MASSAGE THERAPY

MEMBER SPOTLIGHTS

JOYCE ROMANO

CARTER WADDELL

UPCOMING PROGRAMS & EVENTS

SCHEDULED MEMBER EVENTS

May 25th

Summer Kickoff

May 27th

Murph CrossFit

June 7th

Dive-In-Movie

June 14th

Friday Night Popup

June 22nd

Popsicle Day

July 10th

Kids Luau

July 19th

Dive-In-Movie

July 26th

Friday Night Popup

August 8th

Coffee Cart Event

August 24th

Sip and Social

DATE NIGHTS

May 17th

Artwork Date Night

June 14th

Ice Cream Social Date Night

July 19th

Water Balloon Toss Date Night

August 16th

Back to School Date Night

CONTACT US

STAY CONNECTED

TENNIS DATES

10th Annual Davis Cup

May 25th, 2024

Junior Summer Tennis Session

June 3rd – July 11th

Junior Summer Tennis Session II

July 22nd – August 22nd

PICKLEBALL DATES

Clinics 4/10, 4/24, 5/8, and 5/29

Socials 4/11, 4/25, 5/9, and 5/30

If you would like to speak with anyone on the team, please ask for them at the front desk, call 985.626.3706, or email them at the addresses listed.

GENERAL MANAGER Alix StPe alix@thepac.com

MARKETING

Rachel Crowley rcrowley@thepac.com

Sebastian Pastor sebastion@thepac.com

CHILDCARE

Karen Cowhey kcowhey@thepac.com

HUMAN RESOURCES Breanna Grimes breanna@thepac.com

MEMBERSHIP

Grace Rousset grace@thepac.com

TENNIS

Mark Dominguez mark@thepac.com

AQUATICS

Charlotte Boswell charlotte@thepac.com

FITNESS Marie Wiles marie@thepac.com

SENIORS Jenny Dreessen jenny@thepac.com

GROUP EX Nicol Rabalais nicol@thepac.com

ACCOUNTING

Fred Klinge fklinge@thepac.com

COMPETITIVE SWIM Emmett Smith esmith@thepac.com

MEMBER SERVICES

PRO SHOP

Hope WaddelI hope@thepac.com

CLUB NEWS PAC’s Massage Therapist

Exciting Changes to Massage Therapy at

Pelican Athletic Club!

Effective May 1st, Pelican Athletic Club’s Massage Therapy Department is under the expert care of PAC Physical Therapy LLC. We’re thrilled to have PAC Physical Therapy – a trusted member of the PAC family since 1996 – take the helm!

Led by Scott McWilliams, a lifelong Mandeville resident and LSU graduate with a master’s degree in physical therapy, this transition promises incredible upgrades. Expect a refreshed space, a dynamic team of massage therapists, and an expanded menu of services, including:

‣ Flexible scheduling for easy booking.

‣ New therapies like gua sha and cupping.

Important Notes:

‣ Services are available to BOTH members and non-members.

‣ Appointments are required.

‣ Book directly at the physical therapy office (right side of the lobby).

‣ Call 985-626-3641 or email PT@ THEPAC.COM for appointments.

HOURS OF OPERATION

Monday: 9-6

Tuesday: 9-5

Wednesday: 9-6

Thursday: 9-5

Friday: 9-6

Saturday: 9-1

Dani Mcnemar, LMT

Massage Therapy has been my passion for over 20 years. Life is all about balance. I believe when you touch the body, you calm the mind and heal the spirit. Massage is a way to a happier healthier life.

Marquelle Lewis, LMT

I am a dedicated massage therapist with 10 years of experience. I am committed to providing personalized care to each client, customizing my treatments to address specific concerns, and promoting relaxation and healing.

Jessica Robinson, LMT

I have been a licensed massage therapist since 2010. The best feeling is knowing I am helping others feel their best through massage therapy. Massage therapy is a holistic approach to wellness. It brings healing to the body and mind.

WELCOME SUMMER!

General Manager, Alix St. Pē

As we embrace the warmer days ahead, we are thrilled to welcome you to a summer filled with exciting activities and events at the club. Get ready for a season packed with fun and memorable experiences for you and your family.

We have a fantastic lineup of kids’ classes, exclusive member parties, and special events planned to make this summer truly unforgettable. From relaxing by the pool to playing on our new Pickleball courts, joining group fitness classes, or taking a refreshing dip in the cold plunge, there’s something for everyone to enjoy.

To make this summer most enjoyable for all members and guests, we kindly ask that you follow the club guidelines stated in our membership guide and adhere to the rules posted throughout the club.

We can’t wait to see you at the club, soaking up the sun and making the most of the long summer days!

See you at the club!

Alix St. Pé General Manager

The exclusivity and safety of our members are of the upmost importance therefore the following reminders are in place.

Guest Policy

Must have a valid ID to be a Guest in the club kids 14 and under coming as a guest to the Club must have an adult 21 or older supervise them for the duration of their visit and adhere to the club guidelines in place.

Member Safety

As an additional layer of safety for our valued members, we kindly ask all members to have their photo taken for their membership profile. This simple step enables our staff

to easily verify identities during check-ins, account charges, childcare pick-ups, and in cases of medical emergencies. Please rest assured that this photo is strictly for safety purposes and will not be shared or distributed in any way. Photos can be taken at the following locations: Membership Office, Front Desk, Pro Shop, Business Office, and Childcare. Thank you for your cooperation in helping us maintain a secure environment for all our members.

For more information on our Member, Youth, and Guest Policy, please visit www.thepac.com.

The Man Behind the Fun: Sebastian Pastor

Keeps Pelican Athletic Club

Buzzing

Pelican Athletic Club (PAC) is known for its energetic atmosphere and welcoming community. But have you ever wondered who orchestrates the exciting events that keep members engaged and smiling? Enter Sebastian Pastor, PAC’s 34-year-old Event and Program Manager.

Before joining PAC, Sebastian honed his event planning skills at The Saint Hotel, where he spent five years managing events. Now, he’s found his niche at PAC, particularly relishing the challenge of dreaming up fresh ideas that excite members of all ages.

“Planning the events is my favorite thing,” Sebastian says. “Putting smiles on people’s faces, especially the kids’, is incredibly rewarding.”

He emphasizes the unique sense of community that sets PAC apart. “The camaraderie here is unlike anywhere else,” he explains. “It truly feels like a home.” This sentiment shines through in his own PAC favorites: playing Pickleball and hitting the weights.

Born and raised in Louisiana, Sebastian’s passion for sports started young. A multisport athlete in high school at Covington High, he carried that enthusiasm into his college years at Southeastern Louisiana University, where he earned a degree in Marketing. His wife (Brittany Pastor) is someone many of you may know as the host of the PAC Pacers-run club that meets every Wednesday afternoon at the Mandeville Trailhead. He also has two beautiful children, Charlie (5) and Sebastian Jr, aka Brother (4).

What many members might not realize is the sheer volume of events offered. We host over 35 complimentary events annually. These events range from mid-week coffee trailers, adult events like the Sip and Social, and big blowouts like the Summer Kickoff.

With summer approaching, Sebastian is brimming with excitement.

“I can’t wait for a fun-filled season with everyone!”

Thanks to Sebastian’s dedication, Pelican Athletic Club is where fitness meets community, with a dash of fun for good measure.

2024 Summer

Events

MAY

Senior Dive In Movie

Wednesday, May 1st 7:00 pm – 9:00 pm

Summer Kickoff

Saturday, May 25th 11:00 am – 2:00 pm

Murph Day CrossFit

Monday, May 27th 8:00 am – 1:00 pm

JUNE

Dive In Movie

Friday, June 7th 7:00 pm – 9:00 pm

Friday Night Pop-Up

Friday, June 14th 5:30 pm – 7:30 pm

Popsicle Day

Saturday, June 22nd 10:00 am – 12:00 pm

JULY

Kids Luau

Wednesday, July 10th 5:00 pm – 7:00 pm

Dive In Movie

Friday, July 19th 7:00 pm – 9:00 pm

Friday Night Pop Up

Friday, July 26th 5:30 pm – 7:30 pm

AUGUST

Cookies and Caffeine

Thursday, August 8th

8:00 am – 10:00 am

Back to School Sip and Social

Saturday, August 24th 5:30 pm – 7:30 pm

Lifeguards: Heroes Behind the Scenes at PAC

The Pelican Athletic Club (PAC) is committed to providing a safe and enjoyable experience for all members, and its team of lifeguards plays a vital role in that mission. These trained professionals are responsible for monitoring swimmers, enforcing pool rules, and being prepared to respond in the event of an emergency. Leading the charge are PAC’s three certified Red Cross lifeguards, who bring an extra layer of expertise and experience to the pool deck (Kirsty Salvetti, Brandy Morris, and Amelia McCann).

PAC takes the safety of its members very seriously. All lifeguards must complete a rigorous certification course that covers topics such as water rescue, CPR, and first aid. In addition, PAC lifeguards regularly participate in in-service training to refresh their skills and stay up-to-date on the latest

safety procedures. As Aquatics Director Charlotte Boswell emphasizes,

“A SAFE POOL IS A FUN POOL, SO IT’S IMPORTANT TO KEEP OUR LIFEGUARDS

AT THE TOP OF THEIR GAME.”

PAC has a long history of leadership in lifeguard instruction.

“WE’RE REALLY PROUD TO BE DEVELOPING THE NEXT GENERATION OF LIFEGUARDS RIGHT HERE AT PAC.”

Since Boswell’s arrival, the club has hosted three to four lifeguard courses each year. She understands the importance of having instructors who prioritize safety and prevention.

“I LOVE WORKING WITH YOUNG LIFEGUARDS,” BOSWELL SAYS. “THEY COME IN SO EAGER TO LEARN. AND WHEN THEY BECOME PROFICIENT IN LIFEGUARDING, IT’S AMAZING TO WATCH THEM GAIN THE CONFIDENCE THEY NEED TO DO THE JOB WELL.”

Lifeguarding is a rewarding summer job for teenagers and young adults. In addition to providing valuable income, lifeguarding teaches critical skills that can benefit young people throughout their lives, including time management, teamwork, and responsibility.

Lifeguards are also trained in accident prevention. Before they begin their shifts, lifeguards inspect the pool area for potential hazards. Throughout the day, they monitor swimmers for signs of distress.

Lifeguarding courses and PAC pool managers emphasize the importance of preventing accidents before they happen. For example, a lifeguard might use a whistle to stop a child from running on the pool deck, which could result in a slip and fall injury.

Some parents may find the lifeguards’ whistles and commands annoying, but they are essential for safety. It takes a lot of focus and concentration to be a lifeguard, and it’s important to give them the respect they deserve.

“I GET INTO THE ZONE WATCHING AND SCANNING,” SAYS LIFEGUARD BRANDY MORRIS. “IT’S A GOOD FEELING AT THE END OF THE DAY, KNOWING THAT YOU HELPED KEEP PEOPLE SAFE.”

If you’re interested in becoming a lifeguard, contact the Pelican Athletic Club for information about upcoming certification courses.

Take the Plunge:

Dive into the World of Cold Water Therapy at Pelican Athletic Club!

Forget the lukewarm showers and ditch the wimpy ice baths – there’s a new wellness trend taking the world by storm, and it involves a whole lot of cool courage: cold plunging! While the thought of submerging yourself in near-freezing water might seem like something out of a superhero origin story, the potential benefits are definitely worth exploring.

What is a Cold Plunge?

A cold plunge is a brief dip in icy water, typically between 40-50 degrees Fahrenheit (4-10 degrees Celsius). At Pelican Athletic Club (PAC), our stateof-the-art cold plunge is specifically designed to offer a safe and invigorating cold-water experience at a consistent 47 degrees Fahrenheit.

Why Take the Plunge?

Sure, the initial shock might make you gasp like you just discovered your superpower, but cold plunges offer a surprising range of potential benefits:

Become a Recovery Machine: The cold constricts blood vessels, reducing inflammation and potentially easing those post-workout aches and pains. You’ll be thanking yourself later – and your muscles will thank you too!

Bounce Back Faster: Cold water immersion can accelerate muscle repair after a tough workout, meaning you can get back to conquering your fitness goals quicker.

Unleash Your Inner Superhero: Studies suggest cold plunges may cause a significant release of endorphins, those feel-good chemicals in your brain. So get ready for an elevated mood and a surge of energy!

Level Up Your Immunity: Cold exposure might stimulate your immune system, although more research is needed in this area. Think of it as a potential shield against those pesky colds and flus.

Chill Out and De-Stress: The shock of cold water can activate the sympathetic nervous system, followed by a parasympathetic response, promoting relaxation and stress reduction. Basically, it’s like a built-in stress-relief button!

Become a Metabolic Mastermind: In the short term, cold exposure can increase metabolism as the body works harder to maintain its core temperature. Burn more calories while feeling amazing? Yes, please!

Is the Cold Plunge Right for You?

Cold plunging is generally safe for healthy adults, but it’s important to consult with your doctor before starting, especially if you have any underlying health conditions.

If you’re looking for a new way to challenge yourself, improve your recovery, and experience an invigorating wellness boost, then a cold plunge might be the perfect addition to your routine.

Ready to Embrace the Chill?

Here are some tips to make your cold plunge experience enjoyable:

Start Slow, Superhero: Begin with short plunges (30-60 seconds) and gradually increase the duration as you get more comfortable.

Warm Up Like a Champion: Have a towel and warm clothes ready to dry off and get cozy after your plunge.

Listen to Your Body: If you experience any discomfort, get out of the cold water immediately.

INTERESTING COLD PLUNGE FACTS?

Ancient Practice: The use of cold water for healing and invigorating the body dates back centuries to cultures like ancient Greece and Rome.

The “Fight or Flight” Boost: A cold plunge triggers a surge of adrenaline and other hormones, leading to increased alertness and focus.

Mood Enhancer: Some studies suggest cold plunges may help with symptoms of anxiety and depression, possibly due to hormonal effects and the act of overcoming a challenge.

Not for the Faint of Heart: It’s crucial to consult with a doctor before trying cold plunges, especially if you have underlying health conditions.

FROM PASS TO COLLEGE:

Carter Waddell on Training and Trust

Eighteen-year-old Carter Waddell (From Covington, LA) is a testament to the power of dedication and coaching. A Pelican Athletic Club (PAC) member since he was 13, Carter has seen his athletic abilities flourish through the club’s PAS S (Performance, Agility, Speed, and Strength) progr am. He has used that training to become the starting third baseman and co-captain of his high school baseball team.

“My initial impressions of PASS were that they were very professional and knowledgeable,” Carter says. “That’s only gotten better over the years.”

Carter highlights the positive impact of the coaches and trainers at the PAC. “One coach who left a huge impact on me was Coach Josh,” he says. “Coach Josh has taught me how to grow physically, athletically, and personally. He invests in all of us and is dedicated to uplifting the people around him.”

FOCUS ON THE JOURNEY Carter appreciates the PASS program’s focus on the individual athlete. “The trainers and coaches concentrate on what will benefit the athlete in different parts of their game and competition,” he says. “They don’t take a one-size-fits-all approach.”

TAKING RESPONSIBILITY PASS also instills valuable life lessons beyond the gym. “One of the biggest things that Coach Josh exemplifies in PASS is

responsibility,” Carter says. The trainers and coaches can tell the athletes what to do and give them advice, but at the end of the day, it’s up to the athlete to take responsibility and do what needs to be done.”

LOOKING AHEAD Carter’s dedication is paying off as he balances his high school baseball career with college aspirations. “My goals right now are focusing on trying my best to contribute to the success of my high school team and, at the same time, get some exposure to colleges for baseball,” he says. “After high school, I plan on going to college to study kinesiology at Southeastern Louisiana University and eventually become a physical therapist.”

ADVICE FOR YOUNG ATHLETES For young athletes considering PASS, Carter’s message is simple: “I know it may sound cliché but trust the process and the coaches and trainers. They have your best interests at heart.”

Carter Waddell’s story is a shining example of the Pelican Athletic Club’s PASS program’s ability to transform young athletes into well-rounded individuals prepared for success on and off the field.

“Carter has been one of the most laserfocused athletes I have ever trained. He listens, remembers, researches, questions, and implements like a machine. I couldn’t be prouder of who he is.” -Josh Curry

FINDING FITNESS, FRIENDSHIP, AND FUN AT PAC: Joyce Romano's Story

“PAC has become my home away from home,” says Joyce Romano, a resident of Mandeville for many years. “It’s a place where I can stay active, socialize with friends, and learn new things.”

Resident of Mandeville for many years, Joyce Romano, describes retirement as a significant adjustment after a fulfilling career as a legal administrator. She thrived on the social interaction and daily challenges her work provided. Initially, after retiring, Joyce found it difficult to fill her days with meaningful activities.

Things changed dramatically when Joyce enrolled at PAC. Now, an active member for over six years, she has built cherished relationships with both the staff and fellow members. They share a common goal: staying healthy and enjoying social time together.

Finding Joy in Movement: Joyce particularly enjoys the Tuesday class, Sit Strong . This class incorporates exercises that target various parts of the body while seated, enhancing stability, range of motion, and strength. The class instructor, Kim, is a source of motivation for Joyce and her classmates, thanks to her infectious enthusiasm and the upbeat music that fills the class. Each week, they discuss how these exercises have helped them improve their ability to perform everyday tasks.

As Joyce has come to discover, PAC is a welcoming and inclusive facility with something to offer everyone. In addition to the weight room and fitness classes, there are PAC-organized special events throughout the year. These gatherings include Memorial Day and Fourth of July celebrations, movie nights around the pool, pizza nights, and Parents’ Night Out events.

The Importance of Community:

Joyce emphasizes that attending the gym is no longer a chore but a source of enjoyment. She feels a strong sense of personal satisfaction after completing her one-hour sessions. For Joyce, PAC is more than just a gym; it’s a supportive community that has helped her stay active, healthy, and connected.

Living a Lifelong Love of Learning:

Joyce often meets up with her friends before PAC classes. They share ideas and plan social activities, like their next luncheon get-together. Beyond the newfound friendships, PAC has significantly improved Joyce’s mobility.

Joyce also finds intellectual stimulation at PAC through the facility’s educational programs. She particularly enjoys the lectures and presentations on a variety of topics, including health and wellness, history, and current events. These programs provide opportunities for members to learn and grow together.

YES EVENTS

HABITAT FOR HUMANITY

BRAIN TALK

SUMMER EVENTS

May 1 | Senior Dive-in Movie –Classic Beach Party-style

May 30 | Blueberry Picking at Big Branch Apiary

June | TBD

July 11 | Craft Event at Hammer and Stain in Covington

August 2 | Lunch and Learn –The History of Mandeville with Barret Reich

YOUNG ENERGETIC SENIORS

PRO SHOP

Summer ESSENTIALS ESSENTIALS

OUTDOOR

PICKLEBALLS

Ace your next game with Fila Outdoor Pickleballs. Their precision design and durable construction deliver a consistent bounce and superior control, letting you focus on your strategy, not your equipment.

BANTAM PICKLEBALL

PADDLE

Dominate the court with the power and precision of the Paddletek Bantam EX-L pickleball paddle. This top-of-theline paddle is designed for serious players who demand the best.

SWIG CUP WITH STRAW TOPPER

This sleek and stylish tumbler from Swig Life is the perfect companion for all your summer adventures

PICKLEBALLER

CAP Calling all pickleball enthusiasts! This eyecatching pink cap is the perfect way to rep your favorite sport on and off the court.

ALL THE THINGS TOTE

The tote that tackles it all! Our roomy, ‘All the Things’ tote is your

MUDPIE LUCA TOP

Add a touch of shimmer to your everyday style with the Mudpie Luca Top. Delicate gold embroidery and playful tassels effortlessly chic and undeniably

SUNGLASSES

TELETIES FLAT HAIR CLIP

AND TIES – the perfect solution for all your hair woes! These innovative clips and ties grip your hair securely without causing damage, so you can go about your day without worrying about your hair coming undone.

Enjoy the sun with these lightweight and comfortable sunglasses. You can focus on your activities without having to worry about your sunglasses slipping or bouncing.

Stay Loose and Unleash Your Inner Pickleball Champion

The Power of Movement

Avoid sitting still for too long between games. Keep those muscles warm and your blood flowing with:

Pickleball is a fast-paced, exciting sport that’s quickly gaining popularity. But like any sport, it can take a toll on your body. Stiffness and sore muscles can creep in as you play for multiple matches. Thankfully, there are simple ways to stay loose between games, improve your performance, and enjoy pickleball for longer.

Don’t Let Stiffness Stop You

Staying loose is crucial not only for preventing those “day-after” aches but also for playing your best. Tight muscles can limit your range of motion, slowing down your reaction time and hindering your power on the court.

Gentle Movement: Light walking, simple arm circles, leg swings, and shoulder rolls.

Dynamic Stretches: Refer back to a previous Northshore Fitness Magazine article or website for proper techniques on dynamic stretches like lunges with twists, arm swings, and high knees.

Self-Massage: Use a tennis ball or foam roller to target tight areas, particularly in your legs, shoulders, and arms.

Keep On Playing

Pickleball is meant to be fun! Staying loose and injury-free will let you play your best and keep hitting the courts for years to come.

From Ball Boy to Champion:

How One Man’s Journey Inspires the Next Generation

Alex Marcial knows what it means to dream big. Growing up in the Philippines, he wasn’t born with a silver racquet in hand. Instead, he chased after loose balls as a ball boy, his eyes glued to the pros gracefully wielding their weapons of choice. On those sun-drenched courts, a seed of determination was planted, blossoming into a successful professional tennis career in the Philippines.

But Alex’s story doesn’t end there. He’s using his hardearned experience to empower the next generation of Filipino athletes through his foundation, Friends of Philippine Tennis (FOPT).

Founded in 2015, Friends of Philippine Tennis (FOPT) bridges the gap between dreams and reality for underprivileged children in rural areas. The organization collects donated tennis equipment—racquets, balls, shoes, and even stringing machines—and distributes it to communities where access to such resources is a luxury. In 2019 the USPTA recognized the FOPT and awarded Alex with the Star Award.

Alex originally started gathering donations from friends

in Las Vegas and Southern California. When he started receiving larger donations, he began shipping boxes weighing up to 100 pounds back to the Philippines. The shipping of all the donations started to become extremely expensive, and that’s when Macky Dominguez (father of our very own Tennis Director, Mark Dominguez) stepped in to help out. He started sponsoring the shipping cost. Macky then began to collect donations from clubs, like PAC, and send those donated items directly to an FOPT

collection center in the Southern Philippines for distribution to those in need.

“I wanted to give these children the same chance I had,” says Dominguez. “Tennis has the power to transform lives, to teach discipline, and open doors to a brighter future”.

FOPT’s impact goes beyond equipment. Dominguez is actively securing sponsorships to cover the shipping costs, ensuring these precious resources reach their intended destination.

The results are heartwarming. Newspapers capture the joy on children’s faces as they grip their first racquets, their eyes reflecting the same determination that once burned brightly in a young Dominguez and Marcial.

FOPT isn’t just about creating tennis stars; it’s about nurturing well-rounded individuals with the skills and resilience to succeed on and off the court.

Macky has sent over 30 (100-pound boxes) to FOPT in the past three years. When he can’t find help to cover the shipping cost, Macky will take his lesson income to cover the shipping.

Marcial and Dominguez’s story is a testament to

the transformative power of sports. It reminds us that even the smallest act of generosity can spark a flame of hope, inspiring a new generation to dream big and chase their own victories.

Want to Donate?

Here are the items most needed:

‣ Tennis Rackets (Adult and Juniors)

‣ Slightly used balls.

‣ Used tennis shoes.

‣ Tennis outfits: shirts, shorts, hats, etc.

‣ Tennis nets

To donate, drop off any of the above items to PAC Tennis Director Mark Dominguez.

FOPT is now a nonprofit organization that can receive monetary contributions and be considered for a charitable contribution for tax purposes.

The impact on anyone who contributes is enormous for the recipients who otherwise could not afford it. They feel blessed to get the opportunity to play with equipment that would otherwise have been disposed of as trash.

– Macky Dominguez

PRESCHOOL PICS

EASTER EGG HUNT

Summer Body Confidence

It's About Feeling Strong!

Forget the endless scrolling for "bikini body" quick fixes and relentless pursuit of a number on the scale. This summer, let's redefine what a beach-ready body truly means. Spoiler alert: it has nothing to do with how you look and everything to do with how you feel.

Beyond the Look

We're bombarded with images of "perfect" summer bodies, making it easy to feel inadequate. The truth is, there's no single ideal body. Bodies come in all shapes and sizes, and yours is unique and worthy of celebration. Instead of picking yourself apart in the mirror, think about all your body allows you to do!

The Power of Fitness

Real summer body confidence comes from focusing on what your body can achieve. Maybe it's feeling strong enough to carry all your gear for a beach picnic. Perhaps it's having the energy to chase your kids around the pool. Or, it could be that satisfying

sense of accomplishment after a tough workout.

Exercise isn't about shrinking yourself; it's about unlocking your statements, and you'll start to feel a shift in your mindset.

Dress for Your Joy

PUMP UP YOUR LIFE!

WHY EVERYONE SHOULD LIFT WEIGHTS

Forget the outdated notion that weightlifting is only for bodybuilders. In reality, strength training offers a wide range of benefits for people of all ages and fitness levels.

Here are five compelling reasons to add weightlifting to your routine:

Build Superhuman Strength

You don’t need to become a weightlifting champion to reap the strength-building benefits. Even light weights can significantly improve muscular endurance. For those seeking serious strength gains, compound lifts such as squats and deadlifts are excellent choices.

Burn Calories Like a Furnace

Weightlifting isn’t just about building muscle; it’s a fantastic way to burn fat too. By increasing your lean body mass, you elevate your metabolism, which results in more calories burned throughout the day, even at rest.

Become Injury-Proof

Stronger muscles, ligaments, and tendons are the key to preventing exerciserelated injuries. Regular weightlifting strengthens these structures, helping you to avoid the dreaded post-workout aches and pains.

Strengthen Your Bones

Weightlifting isn’t just for building muscle mass; it strengthens bones as well. This is especially important for preventing osteoporosis, a condition that weakens bones and increases the risk of fractures.

Boost Your Mood and Mental Clarity

Weightlifting isn’t just physical; it has mental health benefits too. Exercise releases endorphins, hormones that elevate mood, reduce stress, and combat feelings of depression. The act of weightlifting can also be empowering, building confidence and a sense of accomplishment.

Weightlifting is a powerful tool for transforming your physical and mental well-being. So ditch the excuses, grab some weights, and get ready to pump up your life!

Make a Splash with Your Fitness

Discover the Benefits of Aqua Classes

Take the plunge into a fun and effective workout routine with aqua classes at Pelican Athletic Club (PAC)! Exercising in the water offers a unique combination of benefits that can take your fitness to the next level.

Reasons to consider incorporating aqua classes into your workout regimen:

Low Impact, High Results: The buoyancy of water creates a gentle, low-impact environment that’s kind to your joints. This makes aqua classes ideal for people with injuries, arthritis, or anyone seeking a more forgiving workout. But don’t be fooled by the gentle nature of the water – aqua classes can still provide a challenging and effective workout.

Full-Body Fitness: The resistance of water works your entire body as you move through various exercises. This resistance training helps build muscle tone, improve strength, and enhance overall fitness.

Cardio Powerhouse: Aqua classes provide excellent cardiovascular exercise, strengthening your heart and boosting your endurance. You’ll benefit from improved circulation and better overall stamina.

Cool Down and Stay Cool: Working out in the water keeps you cool, especially during hot summer months. This allows you to push yourself further and get more out of your workout without feeling overheated.

Variety is the Spice of Life: Aqua classes come in a wide range of formats, from high-energy cardio workouts like H20 HIIT to more low-impact options like Fluid Moves.

DIVE INTO FUN WITH PAC’S AQUA CLASSES

Pelican Athletic Club offers a variety of aqua classes designed to meet your fitness goals and keep you engaged. Here’s a taste of what PAC has to offer:

Deep Water Running: 7:00 AM Monday, Wednesday and Friday

This invigorating class simulates running in the water, providing a challenging cardio workout. - JOAN BECKSTROM

HYDRO HIIT: Monday 8:30 AM

High-Intensity Interval Training in the water! Get ready for a fast-paced and effective workout that combines bursts of intense exercise with periods of rest.JOAN BECKSTROM

Aqua Intensity : Tuesday 8:30 AM

This class utilizes resistance equipment to target core strength, cardiovascular health, and overall muscle conditioning. - RAELYN RAGAN

Fluid Moves: Wednesday 8:30 AM

A low-impact, high-intensity water aerobic s class that focuses on improving flexibility, range of motion, strength, and endurance. - TALLY TISSUE

Power Waves: Thursday 8:30 AM

Combine interval training and power moves for an aqua class to challenge your strength, flexibility, and cardiovascular fitness. - ELLYN STERLING

Fit Friday: Friday 8:30 AM

This class offers a variety of formats like Aqua Zumba, Aqua Cardio, and Aqua Sculpt, providing a fun and dynamic workout. - KATIE HUGHES

TIP: CONSIDER WEARING WATER SHOES FOR BETTER TRACTION ON THE POOL DECK.

Total Body Tone: Wednesday 4:30 PM This class integrates cardio, buoyancy, and strength training components to help you achieve total body toning.JEANNE RENTON

The instructors at PAC are happy to help you find the right aqua class for your fitness level and goals.

MOST IMPORTANTLY, HAVE FUN! AQUA CLASSES OFFER A REFRESHING AND SOCIAL WAY TO EXERCISE. YOU’LL ENJOY THE CAMARADERIE AND THE UNIQUE FEELING OF MOVING IN THE WATER.

Contact PAC today to learn more about our aqua classes and their schedules. We look forward to helping you discover the fun and transformative power of water workouts!

SwimPAC Celebrates Success and Builds for the Future

The SwimPAC team had a thrilling short course season, winning 4 girls relays at the Louisiana state championships.

The girls 15 & older team shined, taking home four gold medals in relay events! Swimmers Gabby Hall, Emma Dobie, Iris McNamara, Emma Smith, and Allison Badeaux powered their way to victory, showcasing PAC’s strength and teamwork.

SwimPAC’s year-round swimmers demonstrate incredible dedication. They train year-round, setting their sights on state and national meets and some even pursuing collegiate swimming careers. Since 2018, SwimPAC has proudly seen

an average of three swimmers per year commit to swimming in college. This year, we celebrate Conner Dobie (Coast Guard Academy), Alli Badeaux (Washington and Lee University), and Noah Bannon (Centenary College). We applaud their hard work and wish them the best as they embark on their collegiate swimming journeys.

SwimPAC’s success doesn’t stop at the competition pool. Many older yearround swimmers are now coaching PAC’s developmental groups, inspiring the next generation of athletes. The seasonal swim team kicked off its season in March, providing a stepping stone for swimmers who may eventually join the competitive summer Pelicans (PELS) team. This summer promises to be filled with excitement and growth for both coaches and swimmers.

For more information email swim@thepac.com.

PICTURED LR: CONNER DOBIE, ALLIE BADEAUX, NOAH BANNON

Unlock Inner Calm

Simple Ways to Make Your Workouts

Mindful

Exercise offers amazing benefits for both body and mind, but sometimes we move through our workouts on autopilot. Mindful exercise brings greater awareness to the experience, transforming your fitness routine into a potent tool for stress relief, selfdiscovery, and enhanced well-being.

Simple Practices, Big Benefits

You don’t need complex routines or hours on the yoga mat. These simple exercises can be incorporated into nearly any workout:

Beforehand – Set the Stage

Intention: Why are you exercising today? Connecting with your “why” can increase motivation and satisfaction.

Body Scan: Sitting quietly, scan your body from toes to head, noticing sensations without judgment. Releases tension and brings focus to the present.

During the Workout – Presence is Key

Muscle Focus: Choose one muscle group at a time. With each repetition, feel the contraction and release, noticing even subtle changes.

Breath Counting: Matching your breath to movement (inhale as you lift a weight, exhale as you lower) creates rhythm and helps quiet the mind.

Walking Meditation: A short mindful walk between sets is surprisingly refreshing. Pay complete attention to your feet on the ground, sights, sounds, and sensations.

Afterward – Appreciation & Release

Gratitude: Expressing gratitude for your body’s abilities creates a positive mindset and deeper appreciation for your efforts.

Progressive Relaxation: Lying down, tense and release isolated muscle groups. This melts away lingering tension, promoting calm.

Make Mindfulness a Habit

Start Small: Even 5 minutes of mindful focus during exercise is valuable.

Find What Fits: Experiment to find the mindful techniques that resonate most with you.

Be Kind: Your mind will inevitably wander. The key is to gently guide it back without judgment.

SAMPLES OF INCORPORATING MINDFULNESS INTO SPECIFIC

your focus away from the weight itself. Instead, tune into the precise sensations within your working muscles. This mindful awareness helps you maintain better form and may even make your workouts feel more effective

Running: Embrace the Rhythm

Running offers a unique opportunity to practice mindfulness in motion. Pay close attention to the rhythmic impact of your feet on the ground. Synchronize your breathing with your steps, noticing the inhale and exhale align with your pace.

Stretching: Release and Renew

Stretching is a time for both physical and mental release. As you hold each stretch, tune into the targeted areas of your body. Are they tight, sore, or perhaps surprisingly flexible? Resist the urge to rush through stretches, instead focusing intently on the sensation of gradual lengthening. With every deep exhale, imagine physically letting go of builtup tension, creating space for increased mobility and a sense of lightness.

With consistent practice, these simple exercises enhance your workouts and bring their mental benefits into your daily life. Deeper focus, reduced stress, and a sense of calm await!

PHYSICAL THERAPY

Massage: The Perfect Partner for Your Physical Therapy

The road to recovery can have its ups and downs. After surgery, injury, or when dealing with chronic pain, you want to bounce back as effectively as possible. Physical therapy is an incredible tool, but did you know you can take your healing even further? Massage therapy can be the ideal way to speed up the results of your physical therapy program.

HOW MASSAGE ENHANCES YOUR PHYSICAL THERAPY

PAIN RELIEF : Massage targets those sore, tight muscles, reducing pain and making your physical therapy sessions more comfortable and productive.

BOOST FLEXIBILITY:

muscle tension and lessens joint stiffness, increasing the range of motion you can achieve during your exercises.

FASTER RECOVERY:

blood flow and reducing inflammation, massage aids in the tissue repair process, helping you heal faster alongside your physical therapy.

STRESS REDUCTION: of recovery is just as vital. Massage helps you de-stress, promoting a positive mindset vital for consistent progress in physical therapy.

CUSTOMIZED CARE:

therapist creates a unique program for you. Massage can be tailored to perfectly complement this, focusing on areas needing extra attention.

UPGRADE YOUR RECOVERY

Think of massage as an investment in your physical well-being. Alongside your physical therapy, it can truly optimize outcomes. Talk to your PAC physical therapy about how to integrate massage therapy into your recovery plan for maximum benefit.

The Power of a Morning Routine

The concept of a morning routine might seem overrated, but the benefits are undeniable. Athletes, executives, and neuroscientists alike understand that a well-structured morning can set the tone for heightened productivity and overall well-being. Here’s how to create a routine that revitalizes your days.

PRIORITIZE SLEEP FOR OPTIMAL FUNCTION

The foundation of any good morning routine begins the night before. Quality sleep is absolutely essential. Most adults need at least 7 hours per night to allow the body to cycle through essential sleep stages. Prioritizing sleep leads to improved energy levels, enhanced mood, and increased productivity throughout the day.

HYDRATION: THE WAKE-UP ELIXIR

Begin the day with a large glass of water to rehydrate the body after hours of sleep. Some experts recommend adding a pinch of sea salt for an extra boost of electrolytes. These minerals, often lost through sweat, regulate essential bodily fluids.

EMBRACE THE MORNING LIGHT

Exposure to sunlight within the first hour of waking helps regulate the circadian rhythm (the body’s natural sleep-wake cycle). Sunlight also boosts cortisol, a hormone that increases energy and focus. Just 5-10 minutes of morning sunshine provides significant benefits.

THE COLD SHOWER ADVANTAGE

While it may seem daunting, a morning cold shower offers incredible rewards. It sharpens alertness, improves mood, and can even lessen symptoms of depression. Cold water exposure also strengthens the immune system and boosts circulation. If a full-blown cold shower is too intimidating, try a 30-second blast of cold water at the end of your usual shower.

CUSTOMIZE YOUR ROUTINE

The most effective morning routine is one you’ll actually follow. Experiment with activities that energize and motivate you – perhaps exercise, meditation, or journaling. The key is consistency. The more you maintain your routine, the easier it becomes to reap the transformative benefits.

Ditch the snooze button and design a morning routine that works for you. You’ll likely be amazed at how much it positively impacts your entire day!

Kids home for the Summer?

BE PREPARED!

Summer’s here, and the kids are begging for cool treats. Ditch the store-bought popsicles loaded with sugar and artificial ingredients. This season, embrace the fun and satisfaction of creating homemade popsicles with your little ones! Prepare for a burst of flavor, a splash of creativity, and a guaranteed hit with the whole family. So, grab your aprons, gather the kids, and dive into the world of homemade popsicle magic!

INGREDIENTS

Step One

Start by adding your yogurt and fruit juice to the blender. You can use any variety, but my favorite is Strawberries, Blueberries, and Vanilla Greek Yogurt. Next, add the honey. The amount will vary depending on the sweetness of the fruit and yogurt you choose. I recommend using 1-2 TBS. Then add your “extras,” like vanilla or lemon juice. Blend these ingredients on high for 40-60 seconds. Then it’s on to step two!

2 ½ cups of fresh fruit (Strawberries, Blueberries, Raspberries, Grapes, Mango, Watermelon)

¾ cup of yogurt or juice (Greek Yogurt, Apple Juice, Orange Juice)

Step Two

You can purchase these cheaply on Amazon ($10 for a 10-count mold), but you can also pull these everyday household items: small baking tins, Ice cube trays, small yogurt containers, or even kidsize Mardi Gras cups! We knew these would come in handy. You will also need popsicle sticks (a pack of 100 for $5 on Amazon).

2 Tbsp. of Honey

1 Tsp. of “extras” (Vanilla, Lemon Juice, Chia Seeds)

Step Three

You want to freeze these for around 8 hours. When they are done freezing, you can get them out simply by running hot water over the outside of the mold or cups for 30-60 seconds.

Then enjoy! The best part is that you can make large batches of these and freeze them for 2-3 months in an airtight container.

Protecting Your Little Ones

How to Know Your Child’s Sun Limits

Summer days are full of fun in the sun, but as a parent, knowing how much sun is too much can be tricky. Understanding your child’s individual sensitivity is key to preventing painful sunburns and promoting healthy sun habits.

N ot All Skin is Created Equal

Some kids are more prone to burning than others. Be especially vigilant if your child has:

‣ Fair skin, light eyes, and freckles

‣ Red or blonde hair

‣ A family history of sunburn or skin cancer

Additionally, babies and toddlers have extra-sensitive skin. Even mild sun exposure warrants serious protection.

Watch for the Signs

Don’t wait for a full-blown sunburn to react. Look for these signs that your child is reaching their sun limit:

‣ Pinkness: Skin turning pink? Time for a break.

‣ Warm to the Touch: Unusually warm skin needs to cool down indoors.

‣ Pain or Complaints: If your child says it burns or stings, take them seriously.

‣ Crankiness: Could be heat exhaustion, not just grumpiness. Hydrate and get into the shade.

Prevention is the Best Medicine

‣ Sunscreen Savvy: Use SPF 30+ for kids, apply generously, and reapply every 2 hours, or more often with swimming.

‣ Clothing is Key: Hats, sunglasses, and lightweight, long-sleeved clothing provide extra coverage.

‣ Embrace the Shade : Seek out trees, pop-up tents, or umbrellas during peak sun hours (10 AM - 4 PM).

‣ Hydration Station: Dehydrated kids overheat faster. Offer water frequently and watch for signs of dehydration.

Sunburn SOS

‣ If sunburn occurs, here’s what to do:

‣ Cool baths or compresses to soothe skin

‣ Aloe vera gel (specifically for burns) for relief

Monitor for blistering, fever, or dehydrationsee a doctor if concerned.

Protect Now, Benefit Forever

Childhood sunburns increase skin cancer risk later in life. Teaching sun safety early creates healthy habits your child will carry with them always. Make sun protection a part of your everyday routine, and your kids will reap the benefits for years to come!

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