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
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
Summer Tips for a Smooth Break
SUMMER BREAK! WHILE KIDS CELEBRATE, PARENTS BRACE FOR A SHIFT.
HERE’S
SOME WAYS TO NAVIGATE THE SEASON WITH EASE:
ȑ Rhythmic Routines: Loosen the schoolyear schedule, but keep some structure for smoother days and transitions.
ȑ Empowered Eating: Involve kids in food choices and cooking for healthier, happier meals.
ȑ Active Adventures: Embrace summer’s freedom with daily movement, from biking to dance parties.
ȑ Brain Boosts : Keep minds engaged with fun library trips and leisurely reading.
ȑ Screen Smart : Balance screen time with a visible “fun list” of off-screen activities.
ȑ Grateful Growth: Teach responsibility through age-appropriate chores, fostering gratitude.
Pelican Athletic Club offers a fantastic summer resource for families. With kid-friendly classes, swimming pools, and organized activities, it’s a great way to keep everyone active and engaged. Summer should be a time for joy, not stress. By implementing these streamlined strategies and leveraging resources like Pelican Athletic Club, you can create a memorable and manageable summer for the whole family. Pelican Athletic Club provides a wealth of activities for kids, including swimming, tennis, specialized classes, and even Elevate classes. Plus, with childcare options for various ages, parents can enjoy their own workouts or classes stress-free. Email info@ thepac.com or call 985.626.3706 for more information.
Summer Greetings
General Manager, Alix St. P é
The summer sun is shining, and Pelican Athletic Club is the perfect place to stay active and connected! This season, let’s focus on honing our skills and building lasting connections within our club community.
We’re thrilled to offer a range of engaging outdoor activities, including our popular tennis and pickleball courts. Whether you’re a seasoned player or a beginner, there’s always an opportunity to improve your game and enjoy some friendly competition. Our pool events are also a highlight of the season, providing a fun and refreshing way to socialize and cool down.
Our experienced staff is here to provide guidance and support, helping you make the most of your time at the club. Let’s embrace the spirit of community and make this summer a season of growth and enjoyment.
Please continue to follow our club and pool guidelines to ensure a safe and enjoyable experience for all members. Let’s make this summer a winning season at Pelican Athletic Club!
Warmly,
Alix St. Pé General Manager
ON THE COVER
THE
HOLLRAHS Hunter, Duke, Julie, Carly and baby Kent, and Margaux
Carly and her family have discovered more than just a gym at Pelican Athletic Club (PAC) – they’ve found a vibrant community that keeps them active and connected! PAC’s familyfriendly environment and diverse programs have been a game-changer in their fitness journey. Carly’s husband, Hunter, starts his day strong with CrossFit, while she enjoys fun, motivating group classes with friends. As a super-mom of four, Carly appreciates PAC’s childcare and early morning options, making fitness a seamless part of their busy life. Summer weekends are filled with joy at the splash pad, and special events, like poolside popsicle days with Elsa, create unforgettable memories. For Carly’s family, PAC is more than just a workout spot – it’s where they build a stronger, healthier future together!
SUMMER
PROGRAMS & EVENTS
SUMMER EVENTS
May 7th | Senior Dive-In Movie
May 24th | 11th Annual Davis Cup
May 26th | Murph CrossFit
May 31st | Summer Kickoff
June 5th | Pickleball “King of the Court” Social
June 6th | Dive-In-Movie
June 28th | Popsicle Day
July 9th | Kids’ Luau
July 18th | Dive-In-Movie
August 6th | Cherry Bomb Coffee Cart
SENIOR EVENTS
May 7th - Senior Dive In Movie
June 6th - Blueberry Picking at Big Branch Apiary
July 17th - Painting with a Twist
August - TBD
YOUTH SUMMER PROGRAMS
May - Summer Swim Team (May 22nd – July 10th)
Escape Room Date Night (Friday, May 16th)
Swim Lessons Start (Start May 12th)
Elevate 1 and 2 (Start May 27th)
Foundations (Start May 27th)
June - Kids’ classes begin. (June 2nd – July 31st)
Jr Summer Tennis Session 1 (June 2nd – July 9th)
Slumber Party Date Night (Friday, June 20th)
July - Jr Summer Tennis Session 2 (July 21st – August 20th)
Game Night Date Night (July 18th)
August - Back to School Date Night (August 15th)
Sun's Out, Guards Out!
Meet PAC's Stellar 2025 Head Lifeguards
Get ready for a summer of safe, splash-filled fun! Pelican Athletic Club is thrilled to introduce our incredible 2025 lifeguard team. These dedicated individuals, all American Red Cross certified, are here to ensure a safe and joyful swimming experience for everyone. Let's give a warm welcome to our amazing Head Lifeguards:
OWEN ESTE Owen, a junior at Fontainebleau High, brings over 10 years of swimming experience to the PAC pool. He's not just a strong swimmer; he's also a star student and active community leader, involved in everything from the National Honor Society to the Louisiana Legislative Youth Advisory Council. We're so lucky to have Owen keeping a watchful eye on our swimmers.
DOMINIC BARCELONA Dominic, a year-round PAC swimmer and state qualifier, is back for his second summer as a PAC lifeguard! He's also a fantastic seasonal swim coach and an academic superstar at St. Paul's. His dedication to the pool and his passion for helping others make him a perfect fit for our team. We're excited to have Dominic back on deck!
Ellisa Cantrell Ellisa, a 2024 Fontainebleau High grad with a 4.6 GPA, brings extensive experience to the PAC pool. A former golf team captain and National Honor Society member, she has worked at PAC since her sophomore year, and is currently a head guard. Ellisa is now studying Kinesiology at UL Lafayette and continues to be active in fitness and community.
MALAYNA HICKEY Malayna is excited to be part of the PAC family this summer! She’s passionate about balancing academics, athletics, and giving back to the community. A Mandeville High grad with a 4.0 GPA and a background in cheerleading and service, she is studying pre-nursing at LSU. With CPR, lifeguard certifications, and experience working with young children, she’s ready to make this a safe and fun summer for everyone.
Grayson Guevara Grayson is set to bring his enthusiasm to the Pelican Athletic Club pool this summer. A student at St. Paul’s Catholic School, Grayson balances his academic life with a passion for the arts and athletics. He shines on stage in St. Paul’s spring musical and demonstrates his dedication as a member of the school’s swim team during the fall. When he’s not in the pool or on stage, Grayson enjoys playing guitar and piano. He’s excited to return to PAC this summer and looks forward to ensuring everyone has a safe and enjoyable time at the pool.
SARAH SENN Sarah, a PAC swim team veteran and former captain of the Archbishop Hannan High swim team, is joining us for her third summer as a lifeguard. With numerous MVP and leadership awards, and state championship podium finishes under her belt, Sarah's a true champion in and out of the water. She's also an AP Distinguished Scholar and National Honor Society leader, and she's heading to Notre Dame to study mechanical engineering. We're thrilled to have Sarah's expertise and leadership poolside!
We are confident that our exceptional lifeguard team will provide top-notch safety and create a positive and welcoming atmosphere for all our members this summer. Their dedication to our community ensures a worry-free and enjoyable experience for everyone at the pool. Get ready for a fantastic summer with PAC’s amazing lifeguards!
Unleash Your Best Life This Summer at Pelican Athletic Club
Summer’s here, and Pelican Athletic Club (PAC) is your ultimate launchpad for a vibrant, healthy lifestyle! At PAC, “Membership Means More,” and you’ll discover a fitness experience as dynamic and diverse as you are. Whether you’re seeking the thrill of aquatic workouts, the tranquility of yoga, or the challenge of high-intensity training, PAC offers a world of opportunities to ignite your passion for fitness and well-being.
MAKE A SPLASHA QUATICS
Escape the heat and discover the invigorating power of water with PAC’s amazing aquatic offerings! From heart-pumping HIIT to muscle-toning classes, there’s a perfect way for everyone to make a splash.
HYDRO HIIT : Experience the calorietorching benefits of HIIT without the impact on your joints.
AQUA INTENSITY: Challenge yourself with a tough workout that’s still kind to your body, building core strength and cardio fitness.
FLUID MOVES: Improve your flexibility, range of motion, and endurance in this low-impact, high-intensity class.
DEEP WATER RUNNING: Crosstrain like a pro and minimize injury risk with this challenging, calorie-burning program.
TOTAL BODY TONE: Get a great cardio workout while toning and strengthening with water weights and noodles.
POWER WAVES: A fun and challenging workout in the water using interval training and power moves to
improve strength and flexibility, muscle endurance, and cardiovascular fitness.
FIT FRIDAY & SATURDAY SPLASH:
Add some splash to your weekend routine with these fun, full-body workouts!
Ready to try something new? Deep Water Running offers a unique challenge, while Fluid Moves is a fantastic way to improve mobility!
CONNECT & REJUVENATEMINDBODY
Center yourself and enhance your flexibility, strength, and balance in PAC’s tranquil Mind & Body Studio.
YOGA FOR EVERY MOOD: From energizing Vinyasa flows to calming restorative sessions and gentle yoga, discover the perfect class to align your body and mind.
BARRE & PILATES: Sculpt long, lean muscles, build a strong core, and improve your posture with these dynamic and effective classes.
BALANCE TRAINING: Strengthen your legs, improve your balance, and prevent falls – essential for everyone!
TAI CHI: Find your inner peace with this moving meditation that enhances balance, posture, flexibility, and strength. (class is in Studio One)
Ready to try something new? CIRCL Mobility™ can unlock a new level of flexibility, and Tai Chi offers a unique path to stress reduction and balance.
IGNITE YOUR ENERGY
- Studio One
Looking for high-energy, calorie-burning workouts? Studio One and the Spin Studio are your go-to destinations for feeling strong and energized!
STRENGTH TRAINING: Build muscle, increase definition, and get stronger with classes like Pure Strength and Lift.
HIIT IT UP: Burn calories, boost your metabolism, and push your limits with Tabata, Full Body HIIT, and Red Zone.
DANCE YOUR WAY FIT: From Zumba’s Latin rhythms to the highenergy Empower Dance, get your groove on and have a blast while working out!
AGELESS AGILITY & SIT STRONG:
Gentle yet effective workouts designed for active aging and those needing modified exercise, proving that fitness is for everyone!
Ready to try something new? DanceFit is a blast for cardio, and Kettlefit will introduce you to a fun, full-body workout!
ELEVATE YOUR WORKOUT -
Specialty Classes
PAC offers specialty training for those who want to push their limits, refine their skills, and achieve specific fitness and athletic goals.
BRASS PELICAN CROSSFIT:
Pelican CrossFit is a strength and conditioning program for not only athletes but many all fitness levels.
Regardless of your fitness level, your personalized trainer will help you meet your goals without feeling overwhelmed or out of the loop.
BURN & BUILD: Metabolic Strength and Metabolic BURN classes help to build a strong metabolism, increase lean muscle, and torch calories.
ENDURANCE EDGE : Develop efficient cardiovascular conditioning for many fitness levels, with options for swim, strength, and speed training.
GAME, SET, MATCHRaquet Sports
Don’t forget PAC’s fantastic racquet sports options for some friendly competition and a great workout!
PICKLEBALL: Join the fun and fastgrowing sport of pickleball on PAC’s courts!
TENNIS: Improve your game and enjoy the competition with PAC’s tennis facilities and programs.
YOUR PARTNER IN A VIBRANT LIFE
At Pelican Athletic Club, we believe that “Membership Means More” than just access to a gym. We’re committed to providing a diverse and exciting range of fitness opportunities, top-notch facilities, and a supportive community.
This summer we challenge PAC members to shake up your routine and explore something new! You might surprise yourself with a newfound love for Aqua Intensity, discover a hidden talent in Burn & Build, or find stress relief you never expected in Tai Chi. With so many options available, there’s never been a better time to step outside your comfort zone and rediscover your club.
YES EVENTS
YOUNG ENERGETIC SENIORS
YES E v E nt pictur ES
November 2024 | YES Lunch and Learn “Optimizing Brain Health Through Lifestyle Choices: Practical Strategies for Everyday Life”
#2 Event November 2024 | Power Of Sleep
December 2024 | YES Christmas Pot Luck
January 2025 | Kabul Lessons Learn with Retired DEA Senior Executive Service, Craig Wiles
February 2025 | Nutrition and Aging Lunch and Learn
#2 Event February 2025 | YES Day Trip to the New Orleans Pharmacy Museum
Brook It Forward Boxes (not pictured) | Our YES Team came together to support Brooke It Forward by assembling 20 Birthday Boxes filled with all the essentials for a fun at-home celebration!
The Brooke It Forward Foundation honors the lives of abused and fostered children by making sure their birthdays are special. Each colorful box includes cake mix, icing, party supplies, gifts, sprinkles, a heartfelt birthday card, and more!
MEMBER SPOTLIGHT
PAT’S SECRET TO Sparkle
Ever met someone who just radiates positive energy? That’s Pat! With a smile that could light up the entire Northshore, Pat’s been a shining star at Pelican Athletic Club since 2018. And guess what? She’s sharing her secrets to a happy, healthy life!
Pat Williamson
Pat’s a regular at the Young Energetic Senior (YES) circuit class at 9:45 am, proving that age is just a number. This amazing octogenarian credits her zest for life to a few simple things: surrounding herself with love from family and friends, staying curious and always learning, and, of course, fueling her body with a healthy diet.
But what truly makes Pat glow? It’s her love for PAC! She raves about the warm welcome from the friendly front desk staff and the way Jenny makes everyone feel at home in circuit class, remembering everyone’s name. Pat also looks forward to the monthly YES programming, with fun off-site adventures and informative lunch-and-learns. It’s clear that PAC is more than just a gym for Pat – it’s a community.
So, what’s Pat’s advice for anyone new to working out at PAC, especially those a bit older? “Just come!” she says with a twinkle in her eye. “Even if it’s just for a short time. And definitely give the senior classes a try – you’ll have a blast!”
Pat’s story is a reminder that fitness isn’t just about physical strength; it’s about joy, connection, and embracing life at every age. So, next time you see Pat at PAC, be sure to say hello – and maybe ask her for a few more tips on how to sparkle!
GENERAL FITNESS
UNLEASH YOUR INNER POWER WITH THE Wim Hof Method
Ever heard whispers of “The Iceman” and his seemingly superhuman feats? Wim Hof, a Dutch adventurer, has captivated the world with his empowering method – a dynamic blend of breathing techniques, invigorating cold therapy, and unwavering dedication. While it might seem daunting, the Wim Hof Method is a journey of self-discovery, accessible to anyone ready to explore their untapped potential.
WHAT IS THE WIM HOF METHOD?
At its core, the Wim Hof Method rests on three pillars:
1. BREATHWORK FOR VITALITY: This involves controlled breathing exercises that energize your body and harmonize your nervous system. Imagine feeling more focused and alive!
2. COLD THERAPY FOR RESILIENCE: Embracing the cold, whether through icy showers or dips, strengthens your cardiovascular health, reduces inflammation, and builds mental fortitude. Think of it as a natural boost for your well-being.
3. MINDSET AND COMMITMENT: Mental focus and dedication are key. This method encourages you to step outside your comfort zone and discover your inner strength.
READY TO EXPERIENCE
THE BENEFITS? HERE’S A SIMPLE GUIDE TO GET YOU STARTED:
BREATHWORK FOR ENERGY:
ˊ Find a peaceful space to sit or lie down.
ˊ Begin with 30-40 deep, controlled breaths. Inhale deeply, filling your belly and chest, and exhale gently.
ˊ After the last breath, exhale completely and hold your breath comfortably.
ˊ When you feel the urge to breathe, inhale deeply, hold for 15 seconds, and release.
ˊ Repeat this cycle 3-4 times, feeling your energy soar.
COLD EXPOSURE FOR INVIGORATION:
ˊ Start with cold showers. Gradually increase the cold water duration as you feel more comfortable.
ˊ Focus on your breath and relax during the cold.
ˊ Listen to your body and honor your limits.
ˊ When you’re ready, try PAC’s cold plunge, starting with 3-minute sessions and gradually increasing to 6 minutes.
COMMITMENT TO GROWTH:
ˊ Practice the breathing exercises daily, witnessing your progress.
ˊ Embrace the Wim Hof Method and unlock a more vibrant, resilient, and empowered you. The journey begins with a single breath!
MEAGAN DELATTE MURPHY’S JOURNEY OF RESILIENCE
The pursuit of fitness is about more than just physical strength; it’s about mental fortitude, pushing boundaries, and discovering the resilience within. Meagan Delatte Murphy embodies this spirit. Her experiences, shared in a recent interview, offer powerful insights for anyone on a journey of self-improvement. Meagan is a familiar face in the local fitness community, not only for her personal journey, but also as a dedicated Pelican Athletic Club group exercise instructor and membership representative.
Meagan’s decision to participate in a reality TV show ( Extracted ) stemmed from a desire to challenge herself and step outside her comfort zone. She views such platforms as opportunities for personal growth and connection with others who share a similar drive. This resonates deeply with the Pelican Athletic Club ethos, which celebrates the transformative power of pushing one’s limits. This drive is also evident in her work as a group exercise instructor, where she motivates others
to push their own boundaries.
A key lesson Meagan has learned is the importance of selfawareness. The show has facilitated her growth and taught her to trust her instincts and values. This emphasis on inner strength and self-discovery aligns with the holistic approach to fitness often embraced by our readers and is a quality she fosters in her group exercise classes.
Meagan’s journey has not been without adversity. Following a ski accident, her father’s unwavering support was crucial to her recovery. His encouragement instilled
in her a belief in her own toughness, ultimately giving her the courage to embrace new challenges. This highlights the vital role that support systems and mental resilience play in overcoming obstacles, a theme that will resonate with our community and is something she emphasizes when connecting with individuals.
In a particularly challenging swim challenge on the show, Meagan faces a true test of her physical and mental capabilities. Competing for essential resources, she had to push herself beyond her perceived limits. The cold water, exhaustion, and pressure created an incredibly intense situation. Her success in overcoming this challenge reinforced the importance of focus, perseverance, and the discovery of inner strength. This determination is a quality she brings to her roles in the fitness community.
challenges with grace and determination is a quality admired by those who strive for self-improvement.
Meagan’s commitment to fitness extends beyond her personal pursuits. She inspires and motivates others in the community to achieve their fitness goals and connects them with the resources and support they need to embark on their own health and wellness journeys. Her dedication to both personal achievement and community empowerment makes her a true asset to the Northshore fitness scene.
Meagan Delatte Murphy’s story is a testament to the power of resilience, self-discovery, and the importance of both physical and mental strength. Her journey, both on and off the screen, serves as an inspiration to us all to embrace challenges, cultivate inner strength, and strive for continuous growth.
Support Meagan and her team and watch “Extracted”on FOX every Monday at 7:00 pm CST and stream the next day on Hulu.
Meagan acknowledges the pressures of being in the spotlight but has learned to embrace them. This ability to navigate
The fitness landscape is evolving, and here at Pelican Athletic Club (PAC), we’re proud to be at the forefront of a welcome shift. It’s no longer just about the “biggerbetter-faster-all-the-time” mentality. Instead, a more balanced and sustainable approach to wellness is taking center stage. People are prioritizing overall health, focusing on practices they can maintain for the long haul – and that’s exactly the philosophy we champion at PAC.
EMBRACING Balanced Wellness
at Pelican Athletic Club
Recent data reflects this trend. A Strava report highlighted a significant move towards moderate fitness practices. Forget marathon workouts; the sweet spot for many, according to the report, is the 45-60 minute workout (57% of participants), with a much smaller percentage (16%) favoring workouts exceeding an hour. Even shorter workouts, clocking in at 30 minutes or less, are gaining popularity, with activities like stairstepping, elliptical training, yoga, and walking leading the pack.
This focus on moderation aligns perfectly with PAC’s commitment to well-rounded health. We understand that fitness isn’t just about high-intensity training; it’s about incorporating activities that support physical and mental well-being. At PAC, we offer a diverse range of classes to cater to this balanced approach. For
those seeking shorter, effective workouts, our facilities include ellipticals and stair steppers, and we offer 30-minute HIIT Spin classes (see 2025 GroupEx Schedule). We also feature water-based workouts like Aqua Zumba, Aqua Cardio, and Aqua Sculpt (see 2025 Group Class Descriptions), providing low-impact options.
It’s clear that recovery and flexibility are becoming just as important as the workout itself. Nearly 20% of Strava participants identified stretching and mobility as a top health and fitness goal. At PAC, we’ve observed this trend firsthand, with a notable rise in popularity for classes focused on flexibility and mindful movement. Our 2025 GroupEx Schedule highlights classes like “Align & Shine Yoga,” “Functional Yoga,” “Pilates Sculpt,” and “Slow Flow Restorative Yoga,” all designed to improve mobility, flexibility, and promote mindful movement. We also offer “Balance Training” (see 2025 Senior Schedule) which is designed to improve balance and prevent falls.
Movement is increasingly being seen as a form of mindfulness and enrichment, rather than solely a means to achieve peak physical performance. We believe this holistic view is crucial for long-term well-being. PAC’s Mind + Body Studio is specifically designed to foster this connection between movement and
mindfulness, offering classes like Tai Chi and various yoga styles (see 2025 Group Class Descriptions).
Furthermore, the American College of Sports Medicine, in its trends report, highlighted the growing importance of exercise for mental health, ranking it as a top trend for 2025. This reinforces our belief that fitness extends beyond the physical, playing a vital role in reducing stress, anxiety, and improving overall mental well-being. PAC supports this through classes like “Renew Yoga & Meditation” (see 2025 GroupEx Schedule) and by fostering a welcoming and supportive environment.
At Pelican Athletic Club, we’re proud to be at the forefront of this positive shift. We’re dedicated to providing a supportive environment where individuals of all ages and fitness levels can achieve their health goals through balanced, sustainable practices. Whether it’s through our “Endurance Edge” training (see 2025 Specialty Schedule) for those seeking to improve their athletic capacity, our senior-focused programs like “Senior Metabolic Strength” (see 2025 Senior Schedule), or our diverse group exercise offerings, PAC is committed to supporting your individual wellness journey.
Join us as we continue to embrace a healthier, more balanced future for our community.
PRESCHOOL FUN
Get Your Game On
Tennis for a Healthier You!
Did you know that our courts aren’t just for smashing forehands and killer serves? They’re also a secret weapon for feeling amazing, both physically and mentally. Let’s ditch the stuffy fitness talk and get real about why tennis is your ticket to a happier, healthier you.
BODY BOOST
Okay, so we all know tennis gets your heart pumping. But it’s not just about burning calories (though, let’s be honest, that’s a nice bonus). Think of it as a full-body party. You’re getting stronger, faster, and more flexible with every swing. Plus, it’s a sneaky way to keep your blood pressure and cholesterol in check, and even helps your body handle sugar better. Basically, you’re giving your immune system a high-five every time you step on the court.
MIND OVER MATCH POINT
Let’s face it, life can be stressful. But guess what? Tennis is like a giant stress ball you can hit with a racket. It’s a fantastic way to clear your head, boost your confidence, and sharpen your focus. Plus, there’s nothing quite like the feeling of nailing a perfect shot – talk about a mood booster. And hey, those strategic moves you make on the court? They translate to real life, too.
SOCIAL SMASH!
Whether you’re a seasoned pro or just starting out, tennis is a fantastic way to connect with people. At Pelican, you’re not just playing a game; you’re joining
a community . You’ll make new friends, strengthen old bonds, and maybe even find your new favorite doubles partner. Plus, let’s be honest, a little friendly competition never hurt anyone.
TENNIS: YOUR FOREVER SPORT
The best part about tennis? Anyone can play. Young or old, beginner or expert, there’s a place for you on the court. So grab a racket, find a partner, and get ready to have some fun. You’ll be amazed at how much better you feel, both on and off the court.
See you out there! Martha Mary Santos PAC Membership Representative & MOD
A STEP-BYSTEP GUIDE TO Setting Realistic Fitness Goals
Embarking on a fitness journey can be incredibly rewarding, but it’s essential to start with a solid foundation. Setting realistic goals ensures you stay motivated and on track, turning aspirations into achievable milestones. At Pelican Athletic Club (PAC), we believe in empowering our members to reach their full potential, and that begins with setting smart, attainable goals.
STEP 1: DEFINE YOUR “WHY”
Before you dive into the specifics, take a moment to reflect on your motivations. Why do you want to improve your fitness? Is it to boost your energy levels, manage stress, improve your health, or simply feel better in your own skin?
Understanding your “why” will provide the driving force you need when challenges arise. Write it down, and refer to it often.
STEP
2: BREAK IT DOWN
Large goals can feel overwhelming. Break them down into smaller, more manageable tasks. For instance, if your goal is to run a 5K, start by running for 10 minutes three times a week and gradually increase the duration.
STEP 3: TRACK YOUR PROGRESS
Monitoring your progress keeps you motivated and helps you identify areas for improvement. Utilize PAC’s resources, such as fitness trackers, workout logs, or even a simple journal. Celebrate small victories along the way!
STEP 4: BE FLEXIBLE AND ADAPT
Life happens, and sometimes plans change. Don’t be afraid to adjust your goals as needed. If you miss a workout, don’t beat yourself up; simply get back on track at your next opportunity. Flexibility is key to long-term success.
STEP 5: FIND YOUR COMMUNITY AT PAC
One of the greatest advantages of being a PAC member is the supportive
community. Join group classes, find a workout buddy, or connect with our trainers. Having a support system can make all the difference in staying motivated.
STEP 6: REWARD YOUR SUCCESS
Acknowledge your achievements, no matter how small. Treat yourself to a massage, a new workout outfit, or a relaxing evening—anything that reinforces your positive habits.
STAYING MOTIVATED:
VARIETY IS KEY : Mix up your workouts to prevent boredom. Explore PAC’s diverse class offerings, from HIIT Spin to Slow Flow Restorative Yoga.
LISTEN TO YOUR BODY: Rest and recovery are just as important as workouts. Don’t push yourself too hard, especially when starting.
VISUALIZE SUCCESS: Imagine yourself reaching your goals and enjoying the benefits.
REMEMBER YOUR “WHY ”: When motivation wanes, revisit your initial reasons for embarking on this journey.
At PAC, we’re committed to supporting you every step of the way. Our trainers and staff are here to help you set realistic goals, stay motivated, and achieve lasting results. Embrace the journey, celebrate your progress, and enjoy the transformative power of fitness.
BALANCING BUSY MOM LIFE WITH FITNESS GOALS
BEING A MOM IS A SUPERPOWER, BUT EVEN SUPERHEROES NEED TO RECHARGE!
Between the constant demands of caring for kids, managing schedules, and tackling daily tasks, squeezing in a workout can seem like an overwhelming challenge. But it’s not about finding more time, it’s about making the most of the time you have. Motherhood is a rewarding but demanding adventure, and prioritizing your fitness is an act of self-care that benefits everyone.
Let’s explore some practical tips to help you weave exercise into your busy life and feel energized for your kids.
PLAN AHEAD
Treat your workouts like any other important appointment – schedule them into your week. Did you know the Pelican Athletic Club app makes this even easier? You can see all the GroupX and Small Group Training classes offered each day and add them directly to your phone calendar. Give it a try and see how it boosts your accountability.
ASK FOR HELP It can be tough to ask for help, but it’s always worth it, especially when it comes to your wellbeing. Why not ask your spouse or family to watch the kids while you enjoy a workout class or a refreshing walk? And don’t forget, Pelican Athletic Club offers two free hours of childcare! Drop the kids off at Playland or YAC – they’ll have a blast with new friends and toys, while you
get some much-needed “me” time for a workout, a snack, and a relaxing shower.
BREAK IT UP
Let’s be real: short blocks of exercise absolutely count. Before kids, we might have believed only long, sweaty workouts were worth our time. But now, those little pockets of movement throughout the day are game changers. Even squeezing in ten minutes before school pickup makes a difference. Short, effective workouts are your secret weapon. And guess what? Pelican Athletic Club has twenty fantastic 30-minute GroupX classes, perfect for any fitness level. You might be surprised how much you can achieve in just 30 minutes!
INCLUDE YOUR KIDS
Turn your home workout into a fun family activity. Show your little one some bodyweight exercises or use them as a ‘kettlebell’ – they’ll love being involved and feeling like they’re doing ‘big kid’ stuff. And for kids aged six to twelve, Pelican Athletic Club offers four to five kids’ classes throughout the summer, so they can get their sweat on too!
HAVE SOME FUN
Want to bond with your kids and get some exercise? Get outside, enjoy the sunshine, and play soccer with them, or jump in the pool and let them splash you. You’ll be burning calories
while creating wonderful memories. The Pelican Athletic Club pool is open for recreational swimming from 9:00 AM throughout the summer (weather permitting).
Busy
moms, remember taking time to exercise isn’t selfish; it’s essential. It sets a powerful example for your kids, showing them how amazing you feel when you prioritize your wellbeing. After all, you’re their first teacher. And let’s be honest, no one ever regrets a workout once it’s done. So, prioritize your fitness goals, give yourself grace, and embrace this fleeting stage of life. Strive to move as much as your energetic little ones do!
Know that you’re worth it, and your family will benefit from a healthier, happier you.
This summer, take your fitness goals to the next level with Covington Trace ER & Hospital, where your health is our top priority. Whether you're new to exercising or a seasoned athlete, our dedicated team is here to help you feel better quickly when illness or injury strikes. From sprains and strains to dehydration, we provide the expert care you need, exactly when you need it, to keep you strong, healthy, and energized all season long. Open 24/7, Covington Trace ER & Hospital—your neighborhood ER & Hospital—is here for you!
Pickleball Powerhouse
M eet Maureen , Your New PAC Pickleball Guru!
Get ready to rally, PAC members! We’re thrilled to introduce the dynamic Maureen Lecorgne as our brand-new Pickleball Coordinator!
Maureen’s story is one of pure passion – a tennis pro turned grandma extraordinaire, who rediscovered her competitive spirit on the pickleball courts. When PAC introduced the sport in 2019, it was love at first dink. Even during the COVID slowdown, Maureen’s enthusiasm never waned, and now she’s ready to share her pickleball obsession with all of us.
ready for some friendly competition!
Maureen’s organizing tournaments and mixers for all skill levels, so everyone feels part of the action.
But it’s not just about the game – it’s about the people. Maureen’s big on building community and fostering friendships, just like the ones she and her husband have made at PAC over the years.
Imagine this: our awesome four outdoor and three indoor courts buzzing with energy, hosting thrilling mixers, intense tournaments, and skill-boosting clinics – all thanks to Maureen’s vision. She’s on a mission to turn PAC into the ultimate pickleball destination on the Northshore, creating a vibrant community where everyone can join the fun.
Whether you’re a seasoned pro or a newbie just learning the dink, Maureen’s got your back. She’s planning tailored programs and expert-led clinics to help you level up your game. Also, get
For Maureen, PAC is more than just a club – it’s family. And now, she’s ready to pour her heart and soul into making our pickleball program the best on the Northshore. So, grab your paddle and get ready to join the fun.
King of the Court
GET READY TO REIGN SUPREME!
Join us at Pelican Athletic Club on Thursday, June 5th, from 6:00 PM to 8:00 PM for our thrilling "King of the Court" social!
It's time to channel your inner champion in a fun, fast-paced version of King of the Hill. Compete to climb the court ladder and claim the ultimate title. Win and move up, lose and start again! The team that dominates Court 1 the longest will be crowned the champions!
Enjoy complimentary food, drinks, and exciting prizes as you battle it out. Come solo or bring your squad – all are welcome!
Don't miss this chance to show off your skills and enjoy a fantastic evening with fellow members.
Tropical Turmeric SALMON BOWLS with Mango Salsa
Embrace the vibrant flavors of the tropics with this nutrient-packed Tropical Turmeric Salmon Bowl. This recipe offers a delightful balance of lean protein, healthy fats, and refreshing fruit, making it a perfect post-workout meal or a light, energizing lunch. The anti-inflammatory properties of turmeric combined with the sweetness of mango and the hearthealthy benefits of salmon create a dish that’s as good for your body as it is for your taste buds.
Instructions:
Prepare the Salmon: Preheat your oven to 400°F (200°C). In a small bowl, combine turmeric powder, ginger, sea salt, and black pepper. Rub the spice mixture evenly over the salmon fillets.
Heat olive oil in an oven-safe skillet over medium-high heat. Sear the salmon fillets for 2-3 minutes per side, until golden brown. Then, transfer the skillet to the preheated oven and bake for 8-12 minutes, or until the salmon is cooked through and flakes easily with a fork.
Make the Mango Salsa: In a medium bowl, combine diced mango, red bell pepper, red onion, jalapeno (if using), lime juice, and cilantro. Toss gently to combine.
Assemble the Bowls: Divide cooked quinoa or brown rice between four bowls. Add mixed greens to each bowl. Top with a salmon fillet, a generous serving of mango salsa, and slices of avocado.
Ingredients:
For the Salmon:
‣ 4 (6-ounce) salmon fillets, skin on or off
‣ 1 tablespoon turmeric powder
‣ 1 teaspoon ground ginger
‣ 1/2 teaspoon sea salt
‣ 1/4 teaspoon black pepper
Serve immediately and enjoy the tropical flavors!
‣ 1 tablespoon olive oil
For the Mango Salsa:
‣ 1 ripe mango, diced
‣ 1/2 red bell pepper, diced
‣ 1/4 red onion, finely chopped
‣ 1 jalapeno pepper, seeded and finely chopped (optional)
‣ 2 tablespoons fresh lime juice
‣ 2 tablespoons fresh cilantro, chopped
For the Bowls:
‣ 2 cups cooked quinoa or brown rice
‣ 2 cups mixed greens (spinach, arugula, etc.)
‣ 1 avocado, sliced
N utritional Information (per serving, approximate):
Calories: 550
Protein: 35g
Carbohydrates: 50g
Fat: 25g
Your Hydration Guide for Summertime
Summer at Pelican Athletic Club means sunshine, sweat, and pushing your limits. Whether you’re crushing it on the tennis courts, dominating the pickleball net, swimming laps in our sparkling pools, or powering through a HIIT class in our state-of-the-art gym, staying hydrated is absolutely crucial. Dehydration can sap your energy, hinder your performance, and even lead to serious health issues. Don’t let the summer heat sideline you – here’s how to stay properly hydrated and make the most of your workouts this season.
TEMPERATURE REGULATION: You sweat, you lose fluids, your body struggles to cool down – heatstroke risk goes up. Simple as that.
PERFORMANCE ENHANCEMENT: Cramps, fatigue, brain fog? Yeah, dehydration does that. Stay hydrated, play better.
RECOVERY OPTIMIZATION: Helps your muscles recover faster, less soreness. Win-win.
OVERALL HEALTH: Keeps everything running smoothly – digestion, kidneys, the works.
HYDRATION HACKS FOR PELICAN ATHLETIC CLUB FOLKS:
FIGURE OUT YOUR H2O NEEDS:
Okay, so everyone’s different. Age, weight, how hard you’re working out, it all matters.
A good starting point? Aim for at least half your body weight in ounces of water.
Bump that up on super active days or when it’s scorching hot.
DRINK UP
BEFORE, DURING, AND AFTER YOU SWEAT:
BEFORE: Chug 16-20 ounces of water 2-3 hours before you get moving.
DURING: Sip 7-10 ounces every 10-20 minutes while you’re working out.
AFTER: Down 16-24 ounces for every pound you lost sweating.
WATER’S NOT THE ONLY GAME IN TOWN:
ELECTROLYTE DRINKS: For those killer workouts, grab an electrolyte drink. We’ve got ‘em at the cafe.
HYDRATING FOODS: Munch on watermelon, cucumbers, oranges, berries – they’re packed with water.
INFUSED WATER: Make it fancy! Throw some fruit or herbs in your water.
LISTEN TO YOUR BOD:
Don’t wait till you’re parched. That’s your body yelling for water.
Heads up for headaches, dizziness,
feeling pooped, or dark pee – those are dehydration signs.
Keep a water bottle handy, especially on the courts. We’ve got water fountains everywhere here.
PLAN
YOUR HYDRATION
ATTACK:
Carry a reusable water bottle – it’s your hydration sidekick.
Set reminders on your phone to drink up.
Heading out in the sun? Pack extra water and maybe a cooler.
So, bottom line: stay safe, stay hydrated, and have a blast this summer at Pelican Athletic Club!
Remember, those outdoor tennis and pickleball courts get hot, so bring a full water bottle. Even in the pool, you’re sweating, so drink up before, during, and after your swim. And don’t forget to sip water throughout your gym workouts, even in the AC. We want you to enjoy every minute here. Drink up, feel good, play your best, and make the most of everything we’ve got.
See you out there – on the courts, by the pool, and in the gym!
Serving Up Fun and Futures with Junior Team Tennis!
Ever wonder what makes the Pelican Athletic Club’s tennis scene so special? Look no further than Dana Cazabon, a true tennis enthusiast with a heart of gold! For Dana, tennis isn’t just a game; it’s a lifelong love affair, and she’s sharing that passion with the next generation.
Dana’s journey with tennis started early, but life took her on a 20-year detour. Thankfully, PAC rekindled her love for the sport in 2005! Soon, she was back on the courts, taking lessons, captaining a “C” League team, and diving headfirst into the world of tennis.
Her involvement with Junior Team Tennis (JTT) began when her daughters, Zoe and Corinne, joined the program. Dana saw the potential to reignite the program after Hurricane Katrina and stepped up to co-captain, eventually becoming the JTT coordinator.
“It’s so rewarding to see these kids get match experience and develop a love for the game,” Dana shares with a smile.
JTT is the perfect stepping stone for young players with some lessons under their belt but limited match play. It’s where they learn the ins and outs of tennis, from serving and rallying to keeping score, all while having a blast. And Dana’s favorite part? Watching their confidence and skills soar. “Did you have a good time?” she always asks, making sure the kids are enjoying every minute. She believes tennis teaches valuable life lessons like sportsmanship, perseverance, and confidence.
their age division and competing at the Sectional Championship. “Even though they didn’t win, the experience was priceless,” she says.
For Dana, the best moments are seeing the kids compete, grow, and leave the
For those struggling on the court, Dana’s advice is simple: “Grab a bucket of balls and keep practicing.” She encourages parents to be patient and supportive, fostering their children’s love for the game. Dana organizes leagues throughout the year, including Spring and Fall leagues that offer opportunities to compete in the Louisiana State JTT Championship.
PAC holds a special place in Dana’s heart, filled with friendships and unforgettable memories. One of her favorite moments was when her daughter’s underdog team surprised everyone by winning
court with smiles. “Tennis is truly a sport for a lifetime,” she believes. And thanks to Dana, the future of tennis at PAC is looking bright!
Ready to get your kids involved? Join the fun with Junior Team Tennis and watch them ace their way to success! EMAIL MARK@THEPAC.COM
