CONTACT US
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 St Pe´ alix@thepac.com
MARKETING & SALES
Rachel Crowley rcrowley@thepac.com
Sebastian Pastor sebastian@thepac.com
CHILDCARE
Karen Cowhey kcowhey@thepac.com
PERSONAL TRAINING Meagan Delatte meagan@thepac.com
HUMAN RESOURCES Hope WaddelI hope@thepac.com
TENNIS
Mark Dominguez mark@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 Grace McCullar grace@thepac.com
AQUATICS Charlotte Boswell charlotte@thepac.com
Whether breaking a sweat in a heartpumping HIIT Spin class, flowing through a sunrise Booty Barre, or gliding through the warm water of our heated pools during Aqua Fit, even the coldest winter mornings can feel like a win.
Here’s why we (and our early bird members) swear by morning workouts :
RISE & THRIVE
There’s something magical about working out before the world wakes up. The gym is alive, the energy is unmatched, and there’s a certain peace in knowing you’ve already done something great for yourself, before most people have even hit snooze.
At Pelican Athletic Club, we believe the early birds don’t just get the worm—they get stronger, leaner, and more energized to take on their day. With over 60 classes offered every week between 4:45 am and 8:30 am, there’s something for every mover, shaker, and early riser.
It Sets the Tone: A great morning workout gives you a win right out of the gate. You leave feeling energized, focused, and ready to tackle the day.
Fewer Distractions: Life gets busy. Early workouts help you beat the “I’ll go later” excuse. No meetings, no errands, no last-minute schedule changes.
Better Consistency : Morning exercisers are likelier to stick with their routine because it’s out of the way before other responsibilities pile on.
That Post-Workout Glow: Let’s be real, sweating it out under a sunrise feels amazing. Add in some upbeat music, great instructors, and a supportive crew? You’re golden.
So whether you’re chasing endorphins, accountability, or just some peaceful you time, join us in the morning. The coffee can wait.
A Hello from Alix
General Manager, Alix St. P é
Hey there, and welcome to our fall issue!
It’s that time of year again—the air is getting a little cooler, and things are feeling fresh. I don’t know about you, but I’m ready for it.
This fall, we’ve got some great things lined up. We’re excited to share everything we’ve been working on, and you’ll find a lot of it right here in these pages.
As always, thanks for being part of our community. We really appreciate your support. I hope you enjoy this issue and find something new to get excited about for the season.
Cheers, Alix
FALL CLUB HOURS | AUG. 5TH – MAY 25TH, 2026
MONDAY - THURSDAY
4:45 am - 9:00 pm
FRIDAY
4:45 am – 8:00 pm
SATURDAY
7:00 am - 7:00 pm
SUNDAY
9:00 am - 6:00 pm
PLAYLAND HOURS
MONDAY - THURSDAY
8:00am - 8:00pm FRIDAY 8:00am - 4:00pm
SATURDAY
8:00am - 1:00pm
SUNDAY Closed.
YA C HOURS
MONDAY - THURSDAY 4:00am - 8:00pm FRIDAY Closed SATURDAY 8:00am - 1:00pm SUNDAY Closed.
HOLIDAY HOURS - Until New Year
Labor Day (Mon., Sept. 1st) 7:00 am – 7:00 pm
Thanksgiving Day (Thurs., Nov. 27th) Closed
Day after Thanksgiving (Fri., Nov. 28th) 7:00 am – 7:00 pm
Christmas Eve (Wed., Dec. 24th) 7:00 am – 12:00 pm
Christmas Day (Thurs., Dec. 25th) Closed
New Year’s Eve (Wed., Dec. 31st) 9:00 am – 3:00 pm
New Year’s Day (Thurs., Jan. 1st 7:00 am – 12:00 pm
PAC
FAMILY FEATURE MIKE & CARLI
THREE GENERATIONS DISCOVERING “THE GOOD LIFE”
At Pelican Athletic Club, the spirit of “The Good Life” is truly brought to life through community, connection, and cherished traditions that span generations. Few members embody this better than longtime member Mike, his daughter Carli, and her two kids. Together, they’ve found their rhythm and a rich experience at PAC.
with his self-proclaimed “breakfast club.” This routine has become a significant part of his days.
While the club has grown over the years, Mike says the heart of it has stayed the same.
FROM RETIREMENT TO ROUTINE, MIKE EMBRACES PAC
Mike first joined PAC in 2012, shortly after retiring from 30 years of service with the state. “Retirement gave me the time, and PAC gave me the place to truly enjoy it,” he says. Since then, he’s become a morning staple — often found swapping stories and volleys on the pickleball court
“Facilities, programs, and people — they’ve all expanded. But that sense of community? Still rock solid. And pickleball?
Let’s just say I’m all in.”
He’s also had the joy of seeing his family grow within these walls. After convincing his daughter Carli to join in 2013, Mike watched her forge new friendships and create a space of her own. “She didn’t know how much she
needed it until she found it,” he reflects.
CARLI’S TURN: CULTIVATING CONNECTION FOR HERSELF AND HER KIDS
Carli didn’t grow up at PAC, but you’d never know it now. What started as a nudge from her dad became a full-circle moment as she introduced her own kids to the club.
“Initially, it was for the childcare — let’s be real, every mom needs a break — but it became so much more. I wanted them to feel the joy, confidence, and connection I found here as an adult.”
Her kids have embraced it all — from swim team and tennis to the freedom of just being kids at PAC.
“The pool is their happy place,” she laughs. “They feel like it’s their club too.”
Carli’s also found her rhythm through group fitness, proudly declaring her love for one class in particular: “SPIN, SPIN, SPIN.”
TRADITIONS AND TOGETHERNESS
AT PAC
For the whole family, seasonal events
have become cherished traditions. Santa visits, Easter egg hunts, and pool parties are must-attends — not just for the fun, but for the memories they create together.
Even in challenging times — from pandemic closures to hurricane recoveries — PAC remained a steady force. “When the doors reopened, it felt like a return to normalcy,” says Mike. “Like, ‘Okay…we’re back.’”
MORE THAN A CLUB: IT’S “THE GOOD LIFE”
When asked to sum up what PAC means to them, their answers resonate deeply.
Mike: “It’s where I’ve always felt welcome — and now my grandkids do too.”
Carli: “It brings me peace, and I love that I get to share that with my kids.”
Whether it’s early morning pickleball, poolside laughs, or the simple joy of showing up together, PAC isn’t just part of their schedule — it’s woven into the fabric of who they are, truly contributing to “The Good Life” they share.
Strength is Your Key to The Good Life
Strength training offers incredible benefits for everyone in our PAC community, boosting physical health, strength, bone density, metabolism, and mental well-being. Discover how strength training at Pelican Athletic Club, including our popular Metabolic Burn & Build classes, supports you through every decade.
YOUR 20S: BUILDING A STRONG FOUNDATION
Your 20s are prime for building a lifetime of strength. At PAC, strength training enhances athletic performance and maintains functional capacity for a healthier, active future. Focus on proper form with our trainers and allow for
recovery. Our Metabolic Burn & Build classes are excellent for kicking off your metabolism and building foundational strength.
YOUR 30S: PRESERVE MUSCLE AND ENERGY
In your 30s, strength training at PAC is vital to counter natural muscle decline. Preserve muscle integrity and maintain energy levels. For busy schedules, our efficient routines, including Metabolic Burn & Build classes, offer effective workouts that boost your metabolism. Consistency is key for lasting benefits.
YOUR 40S: THRIVING THROUGH CHANGE
Even with hormonal shifts in your 40s, strength training at PAC is crucial. It aids hormonal balance and helps maintain muscle strength for an active lifestyle. Prioritize recovery with PAC’s amenities. Our Metabolic Burn & Build classes can also enhance your metabolic rate, supporting your fitness goals
YOUR 50S: COMBAT MUSCLE LOSS AND BOOST BONE HEALTH
As sarcopenia (age-related muscle loss) risk increases in your 50s, strength training at PAC is vital. It slows muscle loss, ensuring independence, and improves bone density, crucial for women post-menopause. Our trainers can modify exercises for your needs, ensuring joint health. Metabolic Burn & Build classes offer adaptable routines to support you.
YOUR 60S AND BEYOND: GRACEFUL AGING WITH STRENGTH
In your 60s and beyond, strength training at PAC is key to a high quality of life. It preserves joint integrity, reduces pain, and offers significant cognitive benefits, enhancing mental sharpness. Consult your provider, then work with our specialized PAC trainers for safety and adapted routines. Our Metabolic Burn & Build classes are also a beneficial addition for any age.
Strength training brings tremendous benefits at any age. Embrace its power with your Pelican Athletic Club community for a healthier, more fulfilling life. It’s never too late to start!
For details on all our classes, including Metabolic Burn & Build, visit thepac.com website.
Nutrition for Healthy Aging
To truly embrace retirement’s “good life,” maintaining our strength and vitality is key. At Pelican Athletic Club, we believe proper nutrition and physical activity work hand-in-hand. As nutritionist Emily Alker emphasizes, “To achieve these goals, it is imperative we mainta in our strength and functionality... Proper nutrition and physical activity can help us achieve this.”
Nourishing Your Active Future
As we age, our bodies have unique nutritional needs. Emily notes, “Nutritional considerations as we age include changes in metabolism, age-related loss of muscle and bone mass, and increased nutrient needs.”
Diseases like sarcopenia and osteoporosis can be prevented. Emily advises, “Sarcopenia and osteoporosis are two diseases that we can prevent with weight bearing exercises and prioritizing a nutrient dense diet that includes protein, calcium, and vitamin D.”
Protein for Muscle: Emily recommends, “Recommendations for protein intake increases to at least 1.2 grams per kilogram per day. Foods rich in protein include chicken, eggs, seafood, beef, dairy, and legumes.”
“Vitamin D & Calcium for Bones: For those 70+, “The daily recommended intake for vitamin D increases to 800 IU,” says Emily. Foods like fortified milk, cheese, and dark leafy greens provide essential calcium. A DEXA scan can assess bone density.
Movement, Mind, and PAC
Physical activity, like weight training, is linked to decreased risk for neurodegenerative diseases by increasing cellular recycling, Emily states. This highlights the benefits of PAC’s diverse strength training classes, including our Metabolic Burn & Build sessions.
Emily reminds us “the Mediterranean/DASH (MIND) diet, rich in legumes, fatty fish, berries, and dark leafy greens, also supports brain health ‘.
Invest in Your Health with PAC
In summary, a nutrient-rich diet and consistent strength training offer immense health benefits. As Emily reminds us, “Remember, just as we invest in our retirement, we should invest in our health.”
Event Pictures
YES EVENTS
Upcoming YES E v E nt S
Friday, September 12th
“Take Control of Your Blood Pressure”
Lunch and Learn with Heather Diaz, BSN, RN, CCM Humana Neighborhood Center
Thursday, September 18th
Guided tour of The Otis House, Fairview State Park, Madisonville, LA
YOUNG ENERGETIC SENIORS
Thursday, October 23rd
Guided Tour of Fleur de Lis Tea Company, Amite, LA
November (all month) Pajama Drive for YSB
Thursday, November 13th
Tour of Jackson Barracks Arabia, LA
Friday, December 5th
YES Holiday Celebration
April 2025 | Lunch at Mayfair House and Gardens in Slidell
June 2025 | Blueberry Picking
July 2025 | Painting w/ Twist
DR. BILL BLACK
Dr. Bill Black, a retired physician, found a new community at PAC in February 2022, and he’s certainly made the most of it! After 40 years running a busy obstetrics and gynecology practice, Bill shared that PAC has truly filled a void in his life since he retired.
If you’re new to a class, you’ll quickly get to know Bill; he’s always the first to introduce himself and shows a genuine interest in everyone he meets. You’ll often find him at PAC five days a week, enjoying senior-friendly classes like Gentle and Restorative Yoga, Balance, YES Circuit, and Sit Strong.
Bill is a vital part of PAC’s Young Energetic Senior (YES) community. He regularly attends on-site lunch and learn events and monthly birthday parties, and he loves the off-site tours. He’s especially enjoyed discovering local gems he’d never seen despite living in the area his whole life, including the Walter Anderson Museum, the Maritime Museum, Insta-Gator Ranch & Hatchery, The Art House, and St. Joseph’s Monastery.
According to Bill, the YES program has given him an organized way to exercise, meet like-minded people, and gain both physical and mental strength. Understanding what it’s like to be new to PAC, he encourages everyone to try anything that sparks their interest. “Look to the instructors and trainers to guide you and answer your questions – don’t be shy! PAC is the friendliest club around!” he advises.
When asked to sum up his PAC experience in three words, Bill enthusiastically responded, “Stronger, Healthier, Happier.”
Get Into the Swing This Fall with Junior Tennis at Pelican Athletic Club!
As summer days wind down and a new school year begins, it’s the perfect time to think about engaging activities that will keep your children active, challenged, and connected throughout the fall season. Look no further than the dynamic Junior Tennis program at Pelican Athletic Club!
Tennis is more than just a sport; it’s a fantastic way to develop agility, coordination, and strategic thinking, all while having a blast. Our Fall Junior Tennis program is designed to cater to a wide range of ages and skill levels, ensuring every child, from pre-schoolers to teenagers, finds their stride on the court.
SOMETHING FOR EVERY AGE AND SKILL LEVEL
Our comprehensive program is structured to provide age-appropriate instruction and foster a love for the game. We’re offering two convenient Fall Sessions: Session 1 kicks off on September 8th, and Session 2 begins October 20th.
EXPERT COACHING AND A PATH FOR GROWTH
At Pelican Athletic Club, your child will be taught by some of the best tennis pros on the Northshore. Our experienced instructors are dedicated to providing high-quality coaching in a supportive atmosphere. All of our programs are based on USTA’s Junior Competencies and Progressions, ensuring a structured and effective learning pathway for every participant.
Why Tennis This Fall?
Beyond the physical benefits, tennis offers incredible opportunities for personal growth. It teaches discipline, sportsmanship, and problemsolving, all while encouraging social interaction and teamwork (even in singles!). Keeping children and teens involved in an organized activity like tennis through the fall can provide a healthy routine, a positive outlet for energy, and a chance to build lasting friendships.
Sign Up Today! Limited Space Available!
Don’t miss out on the chance for your child to have a blast learning tennis this fall. Space is limited, so we encourage you to sign up early to secure your spot. You can easily scan the QR code in our flyer to sign up, or for more information, please contact us at tennis@thepac. com.
We look forward to seeing your children on the courts at Pelican Athletic Club this fall!
BRIDGING GENERATIONS & BRINGING FAMILIES CLOSER
Featuring: Emilio & Cecilia Peralta
PICKLEBALL
Often envisioned as a game for retirees, this fast-growing sport is rapidly redefining itself as a vibrant hub for families to connect, compete, and bond across generations.
At Pelican Athletic Club, the outdoor pickleball courts have become more than just a place to play. They’ve become a space where relationships grow stronger — and no story shows that better than Emilio and Cecilia Peralta.
after 7pm, we started playing pickleball with other soccer parents while waiting for the other children.” But that convenience turned into something more: a tradition uniquely theirs.
What first got them started? It was pure logistics at first. “All four of our children play soccer from 5:30pm to 8:45pm,” Emilio says, “so instead of coming home
What started as a casual game between the two quickly became a shared passion. “It’s our thing,” Emilio says. “We get to disconnect from the world, get a workout in, and just enjoy each other’s company.”
Cecilia, a competitive spirit in her own right, loves the challenge — but even more so, the precious time with her dad. “He’s not just my partner, he’s my coach,” she laughs. “Even when we’re not playing, we’re talking strategy, watching videos, and planning our next match.”
The duo has faced their fair share of tough competition too. “It’s cool when we play against more experienced players — and we win,” they both grin. On the court, they’ve found their rhythm: “Cecilia is intense while I’m calmer,” Emilio says. “She’s got the better backhand, I’ve got the better slide — I guess.”
Her friends think it’s cool — not just the sport, but the fact that her dad plays alongside her. “My friends think my dad is super cool. Yes!”
And the lessons she’s learning go beyond the court. “Try harder even when you are tired,” she says — something she’s picked up from her dad that sticks with her long after the last point is played.
And like any good team, they have their own unique way of handling off days. Emilio shares, “When she is off, I tell her to relax and try harder.”
Cecilia’s response when he’s struggling? “Daaaaaaaad, really?”
For Emilio, sharing this experience with his daughter is deeply meaningful. “It’s pretty awesome to be outdoors, sweating and spending time with my child,” he says. While they’ve tried other activities before, nothing has brought them together like this. “At this level and quantity of time spent, yes — this is the first one.”
Pickleball is uniquely accessible — fastpaced enough for teens, lowimpact enough for grandparents, and welcoming to all skill levels. At PAC, it’s become one of the most multigenerational sports we offer.
Whether it’s fathers and daughters, mothers and sons, or entire families forming doubles teams, pickleball is creating new traditions and bringing families closer in the process.
And the growth he’s witnessed in Cecilia has been powerful. “Sports teach valuable life lessons: teamwork, effort, discipline, caring for others, accountability and honesty. Watching her try harder, improve, and do it all alongside and against strangers is exactly the purpose.”
Cecilia couldn’t agree more. “We get to spend time together,” she says simply.
So, the next time you hear someone say pickleball is just for seniors, invite them to our courts. Or better yet, come see for yourself! Chances are, you’ll find yourself side-by-side with players of all ages—and maybe even start a new family tradition of your own.
YOUTH CLASSES
SUMMER FUN
Find Your Flow
In our busy lives, finding calm, strength, and connection can feel like a luxury. Yet, yoga has consistently offered all this and more. It’s a holistic practice that transforms your body and mind. At PAC, we believe in yoga’s power to enhance your life in countless ways.
THE POWER OF YOGA
WHICH YOGA CLASS IS RIGHT FOR ME?
Ready to make that mind-body connection? At PAC, we offer diverse yoga options for all levels and goals. To help you choose, we’ve grouped our classes by focus:
Stress Management & Relaxation
Looking to manage daily stress and find ways to relax? These classes use breathing and gentle stretching to help you find your zen.
Gentle Yoga: A calming, stressrelieving class that gradually builds strength and flexibility. Focuses on core strength, alignment, balance, postures, and breathing techniques. Classes are on Wednesday at 11:00 AM and 5:30 PM, and on Friday at 11:00 AM.
Renew Yoga and Meditation:
Start your week with this gentle flow, accessible to all levels. It combines gentle and dynamic flow with longer holds for alignment, ending with Mindful Meditation for inner peace and focus. Class is on Monday at 9:45 AM.
Slow Flow Restorative: Begins with a slow flow to warm the body, followed by restorative poses held with props. Great preventative work for athletes, aiding in muscle recovery and flexibility. Class is on Tuesday at 11:00 AM.
Mixed Levels
These classes are designed for all. They meet you where you are, offering options to explore basics or challenge your practice.
Align & Shine : Suitable for all levels, from beginners to advanced. Emphasizes proper body alignment to enhance posture, flexibility, and prevent injury, with detailed instruction on foundational poses. Class is on Wednesday at 8:00 AM.
All Levels Flow: Energize your body and mind with an active flow incorporating core strength, stretching, and breathing in a dynamic sequence, ending with guided relaxation. Students move at their own pace. Class is on Monday at 5:30 PM.
Functional Yoga: An all-levels class focusing on anatomy and structural strengthening, linking movements to breath for improved natural functional movement. Refines yoga basics with emphasis on alignment, stability, and core strength. Classes are on Tuesday and Thursday at 8:30 AM, and Wednesday at 9:45 AM.
Fitness Focused
If you have some yoga experience and want to push yourself, these classes will help you find your edge and take your practice to the next level.
Heated Power Flow / Warm Power Flow: Invigorating Vinyasa flow to transform body, mind, and spirit. Holding poses longer builds strength and stamina. Practice at your own level. Heated Power Flow is 85-90 degrees, Warm Power Flow is 80 degrees. Warm Flow is Tuesday and Thursday at 6:30 PM, Heated Power is Saturday at 9:45 AM. Power Flow Express (30 minutes) is Wednesday at 12:00 PM.
Strength & Flow: Focuses on movement, balance, and intention. Engages core strength for advanced postures, including inversions and arm balances, to challenge stability. Not recommended for beginners . Class is on Friday at 9:15 AM.
Ready to unroll your mat and discover the transformative power of yoga? Whether you’re looking to calm your mind, build strength, or simply move your body with intention, PAC has a class for you. Check our full schedule online or stop by the front desk for more information. Your journey to a healthier, more balanced you starts here!
By Meagan Murphy, Personal Director, Pelican Athletic Club
RUN YOUR OWN RACE:
FINDING YOUR STRIDE CLUB
(Look for our new running-focused class, Tread & Shred, starting in September on Mondays and Wednesdays at 12:30 pm!)
At mile 18 of my first marathon, everything hurt. My legs were heavy, my breathing shallow, and my mind—well, my mind wanted to quit. But as I looked up at the stretch of road ahead, I remembered why I started running in the first place: because it reveals what you’re made of. Running pushes boundaries. It teaches resilience. And it rewards you with a strength that goes far beyond physical
Whether you’re lacing up for the very first time or chasing down a PR in your next race, running meets you exactly where you are—and then dares you to grow.
WHY WE RUN
Running is one of the most accessible and powerful forms of exercise out there. It builds cardiovascular strength, strengthens muscles and joints, burns calories efficiently, and, maybe most importantly, clears the mind. It’s movement therapy.
But beyond the physical, running connects you to something deeper. The rhythm of your breath, the cadence of your feet, the quiet moments between steps—it becomes a moving meditation. You’ll leave a stressful day on the pavement and come back with a new perspective.
At Pelican Athletic Club, I see this transformation happen every day. Members run for different reasons: to get healthier, to train for a goal race, to feel accomplished, or simply to find some quiet time for themselves. Every reason is valid— and every runner belongs.
CHOOSE YOUR CHALLENGE
As someone who’s been fortunate to compete in marathons, adventure races, and sprint interval events, I can tell you there’s no “one-size-fits-all” way to run. And that’s the beauty of it.
Distance Running: Whether it’s a 5K, 10K, half, or full marathon, distance running builds patience and endurance. It’s ideal for anyone looking to build cardiovascular fitness and mental toughness over time.
Sprint Interval Training: If you’re short on time and big on results, sprint intervals are your best friend. They boost speed, metabolism, and athletic performance. Plus, they keep things exciting.
Adventure Racing: This is for the thrillseekers. Trail runs, obstacle courses, and endurance events that test your limits mentally and physically. It’s not just about speed—it’s about adaptability, strategy, and heart.
Whatever style calls to you, remember: there’s no wrong way to be a runner.
COACH’S CORNER: MY TOP TIPS FOR RUNNERS OF ALL LEVELS
Start Smart. Don’t sprint out of the gate. Build a strong aerobic base first with consistent, manageable runs. Progress comes from patience.
Strength Matters. Supplement running with strength training to build stability, reduce injury risk, and enhance performance.
Shoes Are Everything. Invest in the right pair for your gait and goals. A good fit can prevent common issues like shin splats, plantar fasciitis, and knee pain.
Mix It Up. Variety in pace, terrain, and workouts will make you a more resilient runner—and keep things interesting.
Rest Is Training. Your body needs time to recover. Respect your rest days as much as your run days.
READY TO RUN? WE’VE GOT YOU.
If you’ve been thinking about running— or looking to take your training to the next level—there’s no better time than now. At PAC, we offer a variety of ways to help you find your stride. Join one of our dedicated running groups, hop into an energizing sprint interval class, or check out our exciting new Tread & Shred program, launching this September! (These highintensity treadmill and strength workouts will challenge and empower you.) And, of course, you can always stop me in the hallway for tips and personalized training guidance. I love helping runners of all backgrounds find their groove.
At Pelican Athletic Club, we’re not just logging miles—we’re building momentum, confidence, and community. So come run your own race—with us by your side every step of the way.
Life’s a juggling act, and finding time for yourself often feels impossible. Between work, family, and errands, squeezing in a workout can feel like one more mountain to climb. But what if you could get a powerful, effective workout without rearranging your entire day?
THAT’S WHERE OUR 30-MINUTE EXPRESS CLASSES COME IN.
Designed for maximum efficiency and serious results, these quick-hit sessions are perfect for anyone who wants the structure and motivation of a group fitness class—but doesn’t have an hour to spare. Whether you’re fitting in a sweat session before work, during lunch, or between school dropoffs, PAC’s express classes make it possible to move, sweat, and feel great—without rearranging your whole day.
HERE’S WHAT’S ON THE LINEUP EACH WEEK:
HIIT Spin (Spin Studio)
Available multiple times a day—early mornings, mid-mornings, lunch hour, and evenings—this 30-minute cycling class blends high-intensity intervals with resistance ladders for a heart-pumping cardio boost that leaves you energized and accomplished.
Burn 30 (Fridays at 10:30 AM)
A full-body blast designed to torch calories and fire up your metabolism. Quick, intense, and wildly effective, you’ll feel the burn and love the results.
Pure Strength Express (Tues & Thurs at 7:30 AM)
Targeted strength training in half the time. Build lean muscle and increase endurance without wasting a minute, leaving you feeling stronger and more capable.
Core 30 (Wed & Fri at 8:00 AM)
Strengthen your abs and back for better posture and injury prevention.
Functional fitness that feels good and helps you move through your day with more confidence.
Tabata 30 (Thursday at 4:30 PM)
A high-intensity interval format using short, explosive movements to burn fat, build strength, and spike your heart rate. Get ready for an invigorating challenge that delivers serious results.
KettleFit / Upper & Lower Body Express (9:00 AM lineup)
From kettlebell work to body part–specific toning, these sessions deliver focused strength in a compact format, helping you sculpt and define.
Booty Barre 30 (Fridays at 8:30 AM)Tone, lift, and sculpt with barre-inspired movement and lower body-focused flow. A member favorite that leaves you feeling graceful and strong!
Bonus: CrossFit Express (45 minutes, Mon–Fri at 4:45 AM)
Got a little more time in the tank? Jump into our 45-minute early morning CrossFit Express class and conquer the day before sunrise, building explosive power and endurance.
So whether you’ve got 30 minutes between meetings or you’re building a consistent workout habit, our express classes are here to prove that a lot can happen in a little time.
Ready to make the most of your time and your workout? Discover how our express classes can fit seamlessly into your busiest days. Visit our website or stop by the front desk to view the full schedule and sign up today! Your schedule (and your body) will thank you.
As days shorten and cooler air arrives, our bodies adjust to new rhythms. This fall, instead of fighting these changes, work with your internal clock. Aligning workouts with your circadian rhythm can unlock new energy, performance, and recovery. It’s time to optimize your fitness by listening to your body’s natural flow.
UNDERSTANDING YOUR CHRONOTYPE
Your chronotype is your natural inclination to be a morning or evening person:
Larks: Most energetic early, tire earlier.
Owls: Energy peaks later, productive in the evening.
Hummingbirds: Flexible energy patterns, good mid-day. Recognizing your tendency helps you find optimal workout times as fall’s reduced daylight subtly shifts our energy.
TIMING YOUR TRAINING
Use these guidelines, then observe your body’s response:
Morning (Energy Boost): If you wake up energized, cardio is excellent. Hit PAC’s treadmills, ellipticals, or join a cycling class to kickstart your metabolism.
Mid-day (Peak Performance): Many feel peak energy late morning/early afternoon. This is ideal for strength training and HIIT at PAC. Use the weight room or a dynamic circuit class when you feel strongest.
Late Afternoon/Early Evening (Stress Release): Choose activities that energize and aid relaxation. Consider a moderate swim in PAC’s pool, a rejuvenating yoga or Pilates class for flexibility, or a fun racquet
sport. This timing effectively releases the day’s stress.
Always tune into your body’s signals. If you’re tired, don’t force intensity. Opt for something gentler or shift your workout. Flexibility is key.
RECOVERY: AN ESSENTIAL PART OF YOUR RHYTHM
Supporting a healthy circadian rhythm isn’t just about exercise; it’s also about recovery. Prioritize quality sleep as days shorten. Nourish your body with balanced meals. Don’t underestimate PAC’s restorative practices, like time in the sauna or steam room, which aid muscle recovery and promote relaxation, supporting your natural rhythms.
Pelican Athletic Club understands every body clock ticks differently. Our diverse class schedule and wide amenities are available throughout the day. Whether you’re an early bird for a sunrise spin, a mid-day strength warrior, or an evening yoga enthusiast, you’ll find options to suit your rhythm. Our personal trainers can also help create a plan considering your chronotype and lifestyle. This fall, embrace seasonal shifts by tuning into your internal body clock. Aligning workouts with your energy fluctuations leads to a more sustainable, enjoyable, and effective fitness approach – leaving you feeling energized, balanced, and in harmony with autumn.
FALL CLUB SPECIAL DATES
Date Nights
September | Friday, September 19th
October | Friday, October 17th
November | Friday, November 21st
December | Friday, December 19th
Tennis Dates
29th Michelob Ultra Tennis Classic | October 9th – October 12th
Northshore Combo’s Doubles Tournament | December 5th
Junior Fall Tennis Session I | September 8th – October 8th
Junior Fall Tennis Session II | October 20th – November 19th
Junior Winter Tennis Session I | December 1st – December 17th
Senior Events
Friday, September 12th | “Take Control of Your Blood Pressure” Lunch and Learn
Thursday, September 18th | Guided tour of The Otis House,
Thursday, October 23rd | Guided tour of Fleur de Lis Tea Company, Amite, LA
November (all month) | Pajama Drive for YSB
Thursday, November 13th | Tour of Jackson Barracks Arabia, LA
Friday, December 5th | YES Holiday Celebration
Club Events (Check THEPAC.COM website for more details)
September | Yoga Event
October | BPCF Throwdown
October | Party In Pink
November | PM Shake Down
December | Winter Wonderland (Santa Pictures)
December | Cocoa and Cookies
Youth Fall Programs | All classes start on Monday, August 11th
Foundations: Monday & Wednesdays | 4:00 pm – 4:30 pm
Elevate 1: Monday & Wednesdays | 4:30 pm – 5:30 pm
Elevate 2: Monday & Wednesdays | 4:30 pm – 5:30 pm
NEW CLASS - Kids Yoga: Tuesday | 4:30 pm – 5:15 pm
NEW CLASS - Kids Barre Balance: Thursday | 4:30 pm – 5:00 pm
Tri-Kids Take on the Challenge!
What a summer for our young athletes! This past season, our Tri-Kids (ages 8–13) didn’t just train; they plunged headfirst into the exciting world of triathlons! Over the course of the program, they meticulously honed their skills in swimming, biking, and running, building not only impressive endurance and technique but also invaluable confidence, resilience, and teamwork.
The session culminated in an exhilarating mock triathlon, where these budding athletes showcased their newfound abilities with a 100m swim, a 2-mile bike ride, and a challenging half-mile run. As each young participant crossed the finish line with immense pride and beaming smiles, they proved one thing: the joy of triathlon truly does start early at PAC!
Fuel the Fam: One-Pan Cajun Chicken Veggie Bake
A healthy, weeknight-friendly dinner that hits every macro and keeps cleanup easy
Between work, workouts, and getting the kids to swim lessons, dinnertime can feel like a full-contact sport. But fueling your body (and your family) doesn’t have to mean bland chicken and brown rice every night.
This One-Pan Cajun Chicken Veggie Bake is high in protein, loaded with nutrients, and full of Louisiana flavor—because healthy eating should still taste good.
Why We Love It
Balanced Macros – Protein, fiber, and healthy fats in one dish
Easy Prep – No fancy kitchen tools or complicated steps
Customizable – Swap veggies or seasonings to fit your cravings
Kid-Friendly – Let them pick their veggies or add shredded cheese on top
Directions
• Preheat oven to 425°F. Line a large sheet pan with parchment paper or lightly coat with olive oil.
• In a bowl, toss the chicken with olive oil, Cajun seasoning, garlic powder, salt, and pepper.
• Spread chicken pieces evenly across the pan.
In the same bowl, toss all the chopped veggies with a bit more olive oil and season lightly. Scatter veggies over the pan around the chicken.
• Roast in the oven for 25–30 minutes, flipping halfway through, until the chicken is fully cooked and veggies are tender with crispy edges.
• Serve with your choice of rice or grain, or just enjoy on its own for a lower-carb option!
Ingredients
(Serves 4–6)
2 lbs boneless skinless chicken breast or thighs, cut into bitesized pieces
2 tbsp olive oil
2 tsp Cajun seasoning (or more if you like it spicy)
1 tsp garlic powder
Salt & pepper to taste
1 red bell pepper, sliced
1 yellow bell pepper, sliced
1 zucchini, chopped
1 red onion, cut into chunks
1 cup cherry tomatoes
Optional: sprinkle of parmesan or feta before serving
Optional carb add-on: serve over brown rice, quinoa, or cauliflower rice
Trainer Tip
Pair this dinner with a postworkout shake and you’ve got yourself the perfect recovery meal—fueling muscle repair while keeping things clean.
TRAIN HARD. RECOVER FAST.
Whether it’s a pulled muscle, dehydration, or something more serious, our Emergency Room is open 24/7 — with expert care just minutes away! At Covington Trace ER & Hospital, we support your active lifestyle with fast, reliable emergency care and 24/7 access to state-of-the-art imaging — including round-the-clock outpatient imaging services. So if pain, injury, or uncertainty interrupts your fitness journey, know that expert answers and treatment are always within reach.
Little Ones, Big Adventures
YOUR CHILDCARE SOLUTION @ PAC
We get it, parents: your schedule is a masterpiece of juggling. At Pelican Athletic Club, we believe taking care of you is just as vital as taking care of your family. That’s why our exceptional childcare program is designed to be your ultimate support system. With two hours of complimentary childcare daily for family memberships, PAC makes it effortless for parents to show up for themselves, knowing their children are enjoying their own adventures in a safe, engaging environment. Say goodbye to childcare worries and hello to your “me” time.
WHETHER YOU’VE GOT A CURIOUS CRAWLER OR AN ENERGETIC TWEEN, WE’VE GOT THEM COVERED.
Playland (Ages 8 weeks – 5 years): Where Wonder Begins
For our littlest members, Playland (Ages 8 weeks – 5 years) is where curiosity blossoms and wonder begins. This nurturing space is thoughtfully designed to spark development through imaginative play, joyful exploration, and gentle connection. Staffed by our experienced, caring professionals, Playland provides a safe, vibrant, and fun environment for babies, toddlers, and preschoolers. From engaging sensory toys and captivating storytime to lively music and movement activities, every detail supports early growth, giving you the priceless freedom to enjoy a focused workout, a peaceful yoga class, or even a quiet coffee break at the Café.
YAC (Ages 6 – 13): Energy Unleashed
For our energetic older kids, the Youth Activity Center (YAC), for ages 6 – 13, is where energy is truly unleashed! Here, kids aren’t just supervised; they’re empowered to make new friends, dive into exciting sports, unleash their creativity, and burn off steam in a space that feels entirely their own. With everything from spirited dodgeball games and imaginative crafts to challenging obstacle courses and thrilling group challenges, YAC offers the perfect blend of active fun and just the right amount of freedom— ensuring your kids stay active and engaged while you take well-deserved time for yourself.
Peace of Mind, Power-Up for Parents
Complimentary with your family membership
2 hours daily for flexible use
Staffed by trained, caring professionals
Promotes social, emotional, and physical development
Encourages healthy routines for the whole family
Fall is a season of routines, schedules, and a whole lot of hustle—and PAC is truly here to make it smoother. Whether you’re squeezing in a strength session after school drop-off or finally making it to that evening spin class, rest assured, we’ve got your back—and your kids! Let them play, learn, and adventure while you recharge. Because when the whole family thrives, everyone wins. Discover the PAC difference for your family today!
Train for the Tri: Your Path to the Podium Starts at PAC
The challenge of a triathlon calls to many—the grit of the swim, the power of the bike, the triumph of the run. Whether you’re dreaming of your first finish line or eyeing a new personal record, your path to endurance starts right here. At Pelican Athletic Club, we offer the comprehensive training tools, specialized classes, and expert guidance to prepare you for every demanding leg of your triathlon journey.
Tackle the Run with EE Track + Tread and Shred
Conquer the final leg with our specialized running programs. Our EE Track Class is specifically designed to boost your running performance, with a focus on interval training, optimal pacing, and efficient technique to build speed and resilience. Plus, get ready to unleash your power with our newest class, Tread & Shred—Starting in September! This exciting addition will further enhance your run game, helping you build explosive strength and endurance right on the treadmill.
Swim Strong with Endurance Edge
Dive into success with Endurance Edge Swim Classes. With 10 sessions each week, PAC’s state-of-the-art pool transforms into a dynamic conditioning arena for swimmers of all levels. These classes are expertly designed to build your cardiovascular efficiency, refine stroke technique, and forge the stamina needed for open water. You’ll train smarter and swim stronger, with each workout pushing your pacing, speed, and overall endurance, building confidence lap by lap.
Ride with Power: 19 Spin Classes Weekly
Power up your pedal stroke with our robust Spin program, featuring 19 classes weekly. From heartpounding highintensity intervals that mimic raceday surges to long, endurance-building hill climbs, these sessions are crafted to significantly enhance your cycling stamina, improve leg power, and fully prepare your body for the demands of the race-day ride. Get ready to ride stronger and longer!
Meet Your PAC
Triathlon Experts
Our triathlon-focused programming is backed by elite trainers who live the sport:
CHARLIE HOLLIHAN:
Guiding our Endurance Edge program is Charlie Hollihan, a true powerhouse in the fitness industry with over 35 years of experience. As our Endurance Edge Coordinator, Charlie has trained athletes of every age and ability, merging scientific principles with decades of real-world coaching to adapt strategies for your unique goals. His expertise will refine your form and and elevate your endurance.
JEFF NICOSIA: A veteran of an astounding 11 full Ironman races, Jeff Nicosia brings over two decades of immersive triathlon experience. As a certified triathlon coach and an original Endurance Edge member himself, Jeff expertly blends strength training, endurance coaching, and invaluable personal race insights to help athletes of all levels achieve their ambitious goals. He also plays a key role on PAC’s Metabolic Strength team, ensuring a holistic approach to your training.
Triathlon training demands dedication, but you don’t have to go it alone. At Pelican Athletic Club, you’ll find not just equipment and classes, but a supportive community and the expert guidance needed to propel you forward. Ready to embark on your triathlon journey, or take your training to the next level? Visit us at PAC and let’s get you ready for the podium!
