UPCOMING EVENTS End of Summer Pool Party Saturday, August 7 11:00 am - 2:00 pm Dive In Movie Friday, August 13 7:00 pm - 9:30 pm Wine Night Friday, September 24 Fall Fest Saturday, November 6
CONTACT US Kids Yoga
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. Fred Klinge GENERAL MANAGER fklinge@thepac.com
AQUATICS charlotte@thepac.com Charlotte Boswell
MARKETING rcrowley@thepac.com Rachel Crowley
FITNESS charlie@thepac.com Charlie Hoolihan
CHILDCARE kcowhey@thepac.com Karen Cowhey HUMAN RESOURCES mmoore@thepac.com Miriam Moore
STAY CONNECTED www.thepac.com pelicanathleticclub pelicanathleticclub
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MEMBERSHIP grace@thepac.com Grace Rousset TENNIS bfisher@thepac.com Barbara Fisher
SENIORS jenny@thepac.com Jenny Dreessen GROUP EX nicol@thepac.com Nicol Rabalais ACCOUNTING marshall@thepac.com Marshall Loeffler COMPETITIVE SWIM esmith@thepac.com Emmett Smith MEMBER SERVICES/ PRO SHOP hope@thepac.com Hope WaddelI
POPSICLE PARTY
HIGHLIGHTS
P4 PASS - LEARNING THE MANY ASPECTS OF BEING AN ATHLETE
P6, 10, 20 MEMBER SPOTLIGHT
P14
P16
LEARNING TO RUN AGAIN
LEARNING TO SWIM DIFFERENTLY
P8
IMPORTANCE OF CROSS TRAINING
P30 YOUTH PROGRAMMING
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By: Charlie Hoolihan
e nc re s,“ e iff nt e d me he er h Sports training requires technical ve n t igh ll t te l mo ce i n h sport specific movements and y l l n te a al re etb ffere got ” training for general power, agility, . n k di ve ot ca as strength, and speed. These u ly b the e ha a l o d t y ct el in ve physical characteristics help bu exa n fe d m pro t s athletes to develop their r ot ca an im t fi re n you ps as a specific skill set. h a t m ly sil lifts “Bu r ju ing d d . u e e n m th aid f yo u Explosive power ee use ier s r o rebo s training in the form “It eca val owe my b he e p d C iv of Olympic lifting helps an los to increase the speed at p ex which the neuromuscular system learns to react in coordination to outside forces placed on the body. All sports require this characteristic. Court and field sports require quick and coordinated cutting movements while others require reactive speed, like a track start or explosive jumping movement.
...
Core training, such as rotational throws with a medicine ball, help develop hip and torso strength to improve a variety of athletic movements from pitching to swimming to running. Peak or absolute strength training is designed to make the body strong and resilient while performing a variety of movements. Stronger muscles make for stronger joints that can resist injury either from contact or repetitive use. All of these characteristics and
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more are developed in PAC’s PASS Varsity athletic training for ages 13 through college.
Isabelle Chevalier, a Fontainebleau High School sophomore basketball player, was able to make the connection between explosive power lifting and her performance on the court. “It seemed silly at first but you can really tell the difference because the lifts
are not exactly basketball movements,” Chevalier said. “But you can feel the difference in the explosive power of your jumps and mine have gotten higher and my rebounding has improved a lot.” Chevalier also appreciates having accomplished female athletes like Deffes, a competitive Olympic lifter and Ursula Cooley, a competitive Cross Fit event participant, as coaches. “(Having strong female
ISABELLE
“All sports which kids play involved speed and power” Alexa Deffes, PASS Olympic lifting coach said. "During their growth spurts, they become little giraffes trying to get used to their bodies, and doing controlled but explosive lifting techniques enables them to become more coordinated with their movements."
PASS LEARNING THE MANY ASPECTS OF BEING AN ATHLETE
JON-MICHAEL His athletic learning experiences have been on multiple levels and he's developed an awareness of many different components of sports performance. He specifically emphasized nutrition and mental preparation as keys to his experience along with the movement-based athletic characteristics taught in PASS Varsity.
coaches) makes it easier to work hard because they can relate to what you’re going through during workouts," Chevalier said.
Brock McNeill has been in the program for four years and will be playing baseball in college. His stint in the PASS program has helped him develop his physical skills to help him play at the next level of his sport.
“I have learned how to balance my diet. Before I didn't really know much about how diet helps prepare me for workouts and how it will help me recover,” Nastasi said. “Our coaches have (also) taught us a lot about developing positive attitudes towards our workouts and
Jon-Michael Nastasi,
age 14, has participated in all levels of PASS from PASS JV, a complimentary athletic program, JV Prep, and now Varsity over the past three years.
...
PASS Head Coach Josh Curry cited Chevalier, McNeill and Nastasi for their overall grasp of the PASS program. “Isabelle, Brock and Jon-Michael exemplify the three principles we stress in PASS; commitment, communication, and respect," Curry said. "They've probably been the most consistent participants during my threeyear tenure and the results speak for themselves. We want all our athletes to get stronger and faster but there's so much more to athletic development than just those two components.
For more information on PASS programs email charlie@thepac.com.
BROCK
"Hard work pays off, " McNeill said. "My sprinting and pitching velocity all got faster while putting in focused work. I learned how to use my legs to produce power for both my hitting and throwing and I am keeping myself injury free. "
training partners. We’ve learned how to control negative feelings and rework them to be more motivated going forward.”
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Caitlin Ness and Kelly Bryant are classic examples of individuals who learn new skills and programming, see results, and become passionate about learning and achieving more. When they write about their experiences in PAC’s Brass Pelican Cross Fit and other programming at PAC, their sense of pride in their fitness accomplishments over the past year are certainly highlighted. Caitlin “I have always considered myself as someone with zero
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CAITLIN
SPOTLI GHT
member
Caitlin Ness and Kelly Bryant
upper body strength and now I realize I can be strong” Kelly “I’ve always known that weight training was good for weight loss and maintenance, but I always had that nagging voice in the back of my head saying that cardio is key. I can now attest that, while cardio and endurance training is important, weight training has made all the difference in my physical health and appearance. I’ve watched my body fat percentage decrease while my bone density and muscle mass have increased.”
Both also expressed appreciation for all the new exercises and fitness education they’ve received over the year from their trainers in Brass Pelican Cross Fit and the PAC Personal Training Department.
KELLY BRYANT AND CAITLIN NESS ARE CLASSIC EXAMPLES OF INDIVIDUALS WHO LEARN NEW SKILLS AND PROGRAMMING, SEE RESULTS, AND BECOME PASSIONATE ABOUT LEARNING AND ACHIEVING MORE.
CAITLIN
“Doing strict pull-ups and strict push-ups (were impossible). I couldn’t even hang on to the rig. I remember the first time I tried a modified (knee) push up and I collapsed on my face. I just had no strength in my triceps or really anywhere," explains Caitlin. "When I started I wasn’t comfortable using barbells at all, and now it’s my favorite part of CrossFit! I have added weight to my clean and jerks, snatches, and presses. All (the Olympic) lifts were overwhelming to me in the beginning because you had to remember so many things when it came to form. Now, most of it is second nature!”
KELLY
...
Along with their hard work the coaching and camaraderie that PAC programming provides, has played a huge role in their accomplishments. Kelly adds, “I can do handstand push-ups now, which looked insanely difficult when I first started. And I’ve lifted heavier, and with better form, than I ever have in my life.” Caitlin “The coaches are the best part of CrossFit. You know you have access to someone who knows what they are doing and someone that can help you master technique.” “I decided to continue training with Marie (Marie Wiles – her BPCF, Fuel Your Fitness, and TruCoach trainer) with the help of the Club APP called True Coach. Marie can program workouts on this APP that are catered to me and will help me to meet my goals. The best part about True Coach is that I can complete these workouts on my own time. I have constant access to my trainer if needed, but I don't need to physically be with them while I do my program.”
Kelly “I was surrounded by a group of people who constantly reminded me that I was stronger than I thought. The coaches, and my classmates, were there to provide cues and help with my technique. I even managed to convince a few friends to come early to do some accessory work to cross those hurdles when I was so close. And once my husband started CrossFit, I had an ally at home who was always happy to put in extra work with me.” “Both Kelly and Caitlin see fitness as a long-term process and have used the tools they’ve learned over the past year to help them establish a foundation for long-term health and fitness,” explains their fitness coach, Marie Wiles. “Caitlin’s consistency and longterm mindset have made her unstoppable in establishing sustainable habits of health and fitness. Kelly has changed her whole outlook on health & fitness and continues to work hard towards getting stronger and more technically proficient in her workouts," adds Marie. If last year is any indication of how learning new skills, concepts and achieving personal bests can motivate, both Kelly and Caitlin will be even more enthusiastic. If that’s possible!
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IMPORTANCE OF CROSS TRAINING It’s never too late to try something new and two of PAC’s seniors, Evangelyn and Debbie, have discovered cross training works for them.
Seniors vertebrae in her lower back who bluntly told her, “If you don’t stay strong you’ll end up in a wheelchair.” Evangelyn took him seriously and has consistently been a gym member ever since.
Evangelyn joined Pelican Athletic Club in 2011 and participated in aqua classes on Saturdays. Not long after, she came to the conclusion that she needed to do more to maintain and
Cross training has multiple benefits including reduced risk of injury, improved total fitness and increased enjoyment and, therefore, adherence to a fitness routine. It’s never too late to try something new and two of PAC’s seniors, Evangelyn and Debbie, have discovered cross training works for them. When 72 year-old Evangelyn was still in college, she suffered from severe back pain and sciatica resulting from a congenital deformity of her vertebrae. She had her first back surgery at age 22. When she was 30 she went to another specialist about her scoliosis and bone spurs on
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Debbie is one of PAC’s pickle ball coordinators who has greatly benefited from cross training. She has a leg indifference resulting in a tilted hip. She also has mild scoliosis and has had rotator cuff surgery on her left shoulder. Debbie says, “These setbacks only motivate me to do more and stay active.” She’s at PAC 5 days a week and makes sure to incorporate strength and balance training, cardio on the treadmill or bicycle, and Aqua and Gentle Yoga classes. Of course this is all in addition to her time on the pickle ball court!
According to Debbie, “You have to stay active to enjoy life and all the activities you do.” DEBBIE improve her health and quality of life. In addition to aqua classes, she now includes Circuit, Balance and Ageless Agility classes as well as pickle ball into her weekly routine. Evangelyn has found that adding weight-bearing activities to her time in the water has had measurable results. Five years ago she was diagnosed with osteopenia, or low bone density,
EVANGELYN
and was encouraged by her doctor to incorporate strength training into her fitness routines. She has faithfully done so and has been able to maintain her bone density within 1/100 of a point.
At 70 Debbie says she really notices if she takes time off from exercise, noting that classes at PAC “make her day,” especially the Aqua classes which feel so good on her joints and help to improve her flexibility. Debbie also loves to go on walks and kayak and continues to work part-time as a hair stylist. According to Debbie, “You have to stay active to enjoy life and all the activities you do.”
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Live longer while making new friends. Studies of blue zones –
worldwide regions where people live longest – show that actively participating in your community extends your life. When you join a tennis club, you will encounter new people every time you play. Plus, clubs throw fun social events throughout the year.
Prevent memory loss naturally.
Learning new things is one of many ways to naturally prevent memory loss. Tennis makes you plan, anticipate and react strategically to your environment. Even if you don’t beat your opponent on your first try, you’re still winning.
You can make it low-impact by playing with a partner.
Reasons to Play Tennis By Liz McGehee
Why tennis? Well, for starters, it’s summer! What better way to get out of the house, stay active and enjoy those lovely sunshiny days? If you haven’t played before, there’s no need to worry. Like you, tennis skills get better with age. The more you play, the easier it will be to control the ball. But there are other advantages to picking up tennis:
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Playing doubles gives you more court coverage, and you won’t have to rush to the ball as quickly or as often. You and your partner can play evenly matched teams and choose the pace of the game together.
Health benefits.
Bone density along with flexibility, hand-eye coordination, leg strength, balance and the immune system are improved by this sport and can help prevent osteoporosis as well.
You can work around injuries.
People who’ve had hip or knee replacements are prevalent in the sport. Just make sure you check-in with your orthopedic surgeon before signing up. Always speak with your doctor before participating in a new sport if you have a cardio condition, respiratory issues or any previous physical injuries. To find out more about Pelican Athletic Club tennis please email tennis@thepac.com.
25TH ANNUAL MICHELOB ULTRA TENNIS CLASSIC SEPTEMBER 9 - 12 Deadline to Register: September 5, 2021 Proceeds: The Rich Mauti Cancer Fund for Prostate Cancer Awareness 1st Match at 6:00pm Michelob Ultra Mixed Divisions: 5.0, 6.0, 7.0, 8.0, 9.0+ Format: Feed in Consolation to Quarters Guaranteed 3 Matches (byes count as match) Food + Drinks will be provided court-side. Pullover + Diddy Bag for all participants.
For more information or to register email tennis@thepac.com
... “When I was 40, my doctor advised me that a man in his 40s shouldn’t play tennis. I heeded his advice carefully and could hardly wait until I reached 50 to start again.”
...
To err is human. To blame someone else is doubles.
Hugo L. Black
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g a B m y G
Pelican Athletic Club’s Pro Shop
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$28.00
With the purchase of a Caus product, 25% of all profit is donated to a charity. Caus’ drinkware holds your favorite beverage cold for 24 hours and hot for 12 hours. With a sweat-free finish, non-slip silicone bottom and spill resistant lid - you can feel confident on-the-go!
TELETIES HEADBAND $8.99
The new TELETIES HEADBAND is both functional and stylish. It features all the benefits of our hair ties paired with a comfortable new rubber branding piece designed to prevent slippage.
GAIAM YOGA MAT RINSE MUSCLE RUB
$36.00
The perfect natural remedy for all those aches and pains. Perfect for runners, nurses, or hard working moms.
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Premium Yoga Mats provide a stable nonslip surface for your practice. Lightweight and durable with extra cushioning for extra
PAC HAT $22.99 Our 25th Anniversary Logo classic fit baseball hat comes in white and navy.
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MUD PIE EMERGENCY KIT $25.00
This kit includes: sewing kit, brush compact, spare earring backs, tissue, double-sided fashion tape, hair ties, bobby pins and emery boards.
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Learning to RUN (again) By: Charlie Hoolihan
A life of work, kids, and responsibility replaces our former fit/athletic, youthful selves with a slightly recognizable older person with pains, aches, and shortness of breath. Unfortunately, sometimes those aches and pains are overwhelming, leading us to feel a need for dramatic medical interventions.
“Sometimes a few exercises to do for 15-20 minutes before an activity makes all the difference in the world,” PAC Physical Therapy PT Scott McWilliams said.
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In most cases, however, inactivity and substituting compensation movements to work around aches and pains are culprits reversed through improved movement patterns, strengthened muscles, joints, ligaments, and increased physical confidence. “Sometimes a few exercises to do for 15-20 minutes before an activity makes all the difference in the world,” PAC Physical Therapy PT Scott McWilliams said. "We have some tennis players with shoulder pain who've been referred here by their doctor for shoulder rotator cuff exercises who see pain decrease, improved serves, and who feel better long term." In these cases, the tennis players who sought out the orthopedist mentioned above for more drastic measures, like steroid shots, pain medication, or even surgery, were surprised at the recommendation of physical therapy first. "When you have 40-year-olds trying to play (or workout) like their 20-year-old selves, problems can occur," McWilliams said. "After a certain age, we have to prepare for activities we took for granted when we were younger. If something is giving you pain, do the exercises and give it a chance." PAC members George Lovecchio, Lale Geer, and Karen Anderson had pain that restricted their ability to run. Most of the
pain can be linked to gradual restrictions and reductions in physical activity. As in the case of McWilliams' tennis players, however, all three decided to
"The results were amazing. After learning some basics in how to walk better and strengthening weak areas, the pain isn't so bad, and I'm off of steroid injections." Lovecchio said.
KAREN
OFTEN IT IS A LONG, SLOW, AND SOMETIMES PAINFUL PROCESS TO THE END OF A RUNNER'S ROAD.
LALE
GEORGE
try strength training with PAC's Personal Training Department before taking more drastic measures, and saw various levels of improvement.
Anderson, whose job requires 8-12 hours per day of desk work, ran her last marathon at Boston in 2016 before back and hip pain slowed her to minimal running. "The training for my last marathon resulted in increased pain in the right side of my back," the former Samford University distance runner said. "At some point, your body can't handle that much running. So I stopped running consistently and got busy with kids and my job." Unfortunately, like many, Anderson's lack of consistency was a primary culprit to her pain. Also, a stride analysis indicated her running form, which friends could recognize from a distance, had some movement patterns which may have created an overuse issue on the left hip musculature. Nevertheless, after a few months of targeted exercises designed to balance out her running stride and overall strength training in PAC's Metabolic Strength program, Anderson saw a significant reduction in pain. "I had to take a step back and re-start the process," Anderson said.
"Several years ago, I never would have stopped running, but strength training has made a big difference. (The stride change) used to feel uncomfortable and now feels normal. I'm able to run with my girls (both college runners) on their easy days." Lovecchio and Geer aren't distance runners but also lost the ability to run through disuse, and old football injuries coming home to roost in the form of joint pain. The pain initially Compensation for pain is one of the leading causes of more pain as avoiding movement in one area tends to overwork another. "What no one ever notices is your brain is hardwired to avoid pain and will compensate," McWilliams said. "Avoiding pain and weakness is a pattern, and the body recognizes this as short-term relief without realizing it's a long-term problem." changed their running styles via compensation, which led to issues in other areas. Both also sought out training as an alternative to more invasive methods. "My doctor told me I might need a knee replacement someday but first needed to go into the gym and get strong," Lovecchio said. "The results were amazing. After learning some basics in how to walk better and strengthening weak areas, the pain isn't so bad, and I'm off of steroid injections." The former All-Metro linebacker with college offers also began to referee soccer games and add running into his fitness regimen. "I had to re-learn to walk in stages," Lovecchio said. "Over the years, my brain re-routed everything to compensate for pain in the knees, and I had to learn how to use my ankles, calves, and quads more than my knee (joint)." Geer, a self-proclaimed gym rat, unknowingly avoided doing extensive lower-body work due to knee pain from years of junior
high and high school football, daily runs and workouts during his marine days, and competitive flag football. "After 16 years of commuting and knee pain, I went to the gym and worked out but avoided running or doing any serious lower body training," Geer said. "I thought my knees couldn't handle the weight or running." Then Geer signed up for personal training and went through a diverse program that brought lower body training back to the forefront of his gym visits. "Some of the exercises seemed crazy and challenged my traditional view of weight training," Geer said. "Single leg squats, squats with bands, single-leg hops, working my calves and ankles and focusing on pushing off of big toe to walk and run." Geer said the process helped him stop walking like his legs were "two boards," and using the dynamic method of how the body naturally stores and releases energy for movement made everything less painful and made him feel like running sprints may be attainable again. "(The muscles in) my knees are responding more and using my arm swing to walk and run make everything smoother without a lot of impacts," Geer said. "Even something as simple as leaning forward a little bit while walking and running lessens the impact."
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Learning to ) y l t n e r Swim (diffe US Olympian Dara Torres is one of only three female swimmers to win 12 medals in the Olympics. Her success came over five separate Olympics from 1984 at age 19 to 2008 at age 41. At her final Olympics, she won a silver medal, set an American record, and became the oldest swimmer to medal in an event. While a certain amount of her success can undoubtedly be attributed to talent and hard work, part of her successful longevity resulted from some subtle changes in swimming technique and in adding stretching and strength training to her training program. These fundamental changes enabled her to swim faster, more efficiently, and train with less stress on her body. Sometime in the late 90s, swimming technique made
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a radical shift when a few elite coaches figured out a more efficient way to swim. They found it was more efficient to swim with a more neutral head position with a sight line looking down rather than an extended head position with a sight line looking towards the end of the pool. The changed head position enables the body to become more hydrodynamic as the lower body shifts closer to the waterline. The effect is much like a speed boat starting off and straining until the back half of the boat planes out on the water's surface. Higher back halves in both boats and human bodies create less resistance and drag against the water. PAC members Lawrence Dodds and Mike Fairburn have been going through a similar process, having joined
“My PT knew the folks at PAC have good biomechanical knowledge in swimming (and strength training) and told me to come here,” Fairburn said. the PAC Endurance Edge FitSwim program. While they're currently not in contention for Olympic medals, learning to swim differently than they were taught in the 20th Century has helped them train faster, more efficiently, and with less stress on their body.
LAWRENCE DODDS
...
“It's a buoyancy thing. The more my head is even with the water level, the more my legs come up.” Dodds said. “My kick is not that great, and the change helps to make it easier. Of course, you also have to add more body rotation to get a breath, but that makes it more efficient as well.”
MIKE FAIRBURN
Dodds swam competitively as a youth when it was thought a higher head position contributed to speed. "It's a buoyancy thing. The more my head is even with the water level, the more my legs come up." Dodds said. "My kick is not that great, and the change helps to make it easier. Of course, you also have to add more body rotation to get a breath, but that makes it more efficient as well." Along with improving his buoyancy, Dodds learned to strengthen his "catch" ( hold on to the water with his hand ) to aid in more efficient propulsion.
Swimmers should keep small gaps between their fingers rather than cup them to create more friction. The increased friction helps the hand be more propulsive. "I was watching a video of Michael Phelps the other day, and sure enough, you could see small spaces between his fingers," Dodds said. Dodds, a regular in the weight room, returned to the pool to add some cardiovascular training to his strength routine and return to triathlon competition. His last race was in 2015. For Fairburn, technique and strength training have
been all novel experiences. His swimming background was limited to swimming lessons as a child, and he currently swims to compete in triathlons. He started at PAC last year on the recommendation of his physical therapist during shoulder rehab. "My PT knew the folks at PAC have good biomechanical knowledge in swimming (and strength training) and told me to come here," Fairburn said. "Learning proper technique and adding strength training to my program has been helpful in many ways." Fairburn recently shared data from two similar workouts about six months apart. His speed in one workout improved 5 seconds per 100 at a lower heart rate (133 vs. 137 beats per minute) with fewer strokes per length (22 vs. 24). "I'm amazed that you can swim faster, smoother and easier," Fairburn said. "I associate speed with faster cadence, but it's important to be able to swim faster but easier, especially in triathlon where the swim comes first." The strength training has also helped him through various shoulder issues arising from mostly cycling positions but exacerbated somewhat through increased time in the pool.
“Combining strength training with endurance training is important,” Fairburn said. "I'm less at risk for injury because of it.”
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Reasons to Get a Massage Today! Massage therapy is more than a feel good spa treatment; it is an ancient holistic healing method that has enormous benefits for both the mind and body. The benefits of this ancient healing method are too many to pass by; here are just a few reasons why you should add massage therapy to your health care regimen without delay!
Massage Therapy Massage Therapy Provides Psychological Promotes Physical Benefits. Healing & Injury Prevention. Massage therapy has been shown to promote a relaxed, peaceful state of mind while enhancing the capacity for calm thinking, fostering a spirit of creativity. It satisfies the emotional need for a caring nurturing touch. Massage therapy is an excellent way to relieve stress; many studies confirm it reduces levels of anxiety while improving stress levels.
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Not only does massage therapy relieve mental tension, it is also a powerful method for relieving muscle tension and stiffness. Because massage therapy is so effective at relieving tension, stress, and even fatigue, it is very beneficial for individuals that maintain jobs that require repetitive movements, or jobs that require sitting for more than
a few hours. Sports medicine doctors and physical therapists both use massage therapy as a therapeutic method to increase range of motion, reduce pain and swelling, reduce scar tissue formation, improve circulation of blood and lymph fluids in injured patients. Physically, massage therapy is extremely healing to the body.
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SPOTLI GHT
member
Mike Linstead
MIKE LINSTEAD My name is Mike Linstead. I am the Executive Director and Cofounder of a local business called The Nehemiah Project. The Nehemiah Project is a faith based counseling center that
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takes a holistic approach to helping individuals rebuild their lives on the foundation of God’s Truth. We specifically focus on assisting individuals and couples in three primary areas: General Life Controlling Issues (suicidal ideation, grief, trauma, depression, etc); Premarital Counseling and Marital Conflict Resolution; and Addiction Recovery. I’ve been involved with Pelican Athletic Club for the past 4 years either as a Personal Trainer or as a Member. But many of you might not realize that I have had quite a past. About 8 years ago, I was homeless living under a bridge on the Central Coast of California. I was physically addicted to alcohol to the point of having epileptic seizures if I did not drink at least a pint of alcohol first thing in the morning. On top of that, I was prescribed by a psychiatrist 8 different psychotropic and narcotic medications. I was in and out of jail, in and out of rehab, and in and out of institutions. I had no hope in my life at all. I was 25 years old.
What changed? I was introduced to the Gospel at a recovery center located in Los Angeles, California known as the Dream Center. From that point, everything began to change in a positive way! I also met my wife at the Dream Center. She was a volunteer at that time. She is the reason why I moved to Louisiana. I am fully transparent about my past only because I have overcome the consequences of my past decisions. And if you are currently struggling with something in your life that you feel is a hopeless situation, I want to encourage you that there is hope! In fact, The Nehemiah Project was created to help people replace their
...
“I began to hear alarming statistics like the fact that St. Tammany Parish has the highest suicide rate in the entire state of Louisiana.” hopelessness with hope! How T.N.P came into existence involves my experience as a Personal Trainer at Pelican Athletic Club. I started as a Personal Trainer at PAC in April of 2017. As I continued to train people and meet different people, I began to hear about the desperate need in this area for hope. I began to hear alarming statistics like the fact that St. Tammany Parish has the highest suicide rate in the entire state of Louisiana. I began to hear from the high school athletes that I was training that drug addiction and alcohol abuse were extremely prevalent in the high schools - both private and public. I began to realize that I had not moved to Mandeville simply so I could get married and live happily ever after - there was work to be done! So, The Nehemiah Project was born. We are here to serve the spiritual needs of Mandeville and St. Tammany Parish. Please feel free to come visit us at 1200 West Causeway Approach Suite 21 right here in Mandeville or visit us at www. tnproject.org
TOP 10
1. Peanut butter
brain boosting foods
3. Yogurt
for kids
4. Eggs
SCHOOL IS BACK IN SESSION, AND IF YOUR CHILD IS GOING TO BE AN ACADEMIC STAR THIS SCHOOL YEAR, THEIR DEVELOPING BRAIN NEEDS WHOLESOME NUTRITIONAL SUPPORT TO PERFORM AT GRADE-A LEVELS. These top 10 brain boosting foods contain either one or of all of the following super ingredients; fiber, omega-3’s, choline and antioxidants, all of which help fuel the brain and sustain energy throughout the day. Do your part as a parent and help nurture your child’s noggin by including these healthy foods in your child’s diet every day.
2. Nuts and seeds
5. Oatmeal (whole grains) 6. Fruit (Berries)
SAMPLE MEALS BREAKFAST: 1 scrambled egg, 1 cup of oatmeal, 1 cup of juice (not from concentrate)
7. Veggies
SNACK: Yogurt, berries
8. Beans
LUNCH: Peanut butter and jelly sandwich on whole grain bread, 1 banana, 1 cup of milk
9. Fish 10. Lean beef
SNACK: Trail mix that includes their favorite nuts, carrot sticks DINNER: Grilled fish, steamed mixed veggies, whole grain dinner roll
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Which Group Fitness Class is Best for Your Goals? Group fitness is a great way to enjoy your workout and reach your personal goals. So which class works best to achieve your personal fitness goals?
Body Pump
Strength Training Looking to build stronger muscles and tone up? These classes will help you get there. Classes will involve a variety of resistance equipment, including dumbbells, kettlebells, barbells and resistance bands.
A group strength training class set to music using plate-loaded barbells. This 60 minute workout will give you the results you are looking for.
LIFT
A workout that targets all muscle groups and strengthens the entire body in a fun, high-energy environment. LIFT includes light to moderate weights with repetitive movements to get lean, tone and fit fast. Maximize your time for maximum results with a class that is effective for all fitness levels.
Pure Strength
A full body workout designed for participants wanting to do resistance training in a group fitness setting. Improve muscular strength and definition using various equipment, body weight exercises and non-stop movement. The class can be modified to fit and challenge every fitness level. Pure strength Express is a 30 minute version of this class.
Killer Core
This workout will define your abs and strengthen your back resulting in a healthier posture. Join us as you challenge your core like never before.
Y.E.S. (Young Energetic Seniors) Circuit
This total body workout combines cardiovascular, strength and endurance in one exercise session.
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CARDIO
Cardio exercises can strengthen your heart, burn calories, lower stress and improve overall health. We offer a range of different cardio opportunities.
Pure Spin
Burn calories and build endurance in this fundamental classic spin class where all levels are welcome. Get your heart pumping while you pedal through hill climbs, sprints, and timed intervals. Each class will guide you through proper form, RPM ranges, resistance levels and heart rate parameters giving the tools you need to maximize your ride.
HIIT Spin HIIT spin uses alternating intervals of
high intensity speed work and resistance ladders in and out of the saddle. This cardio explosion with its high energy music mix will boost your metabolism and torch calories while you enjoy the ride. HIIT 30 is a 30 minute version of this class.
PULSE
Spin to the rhythm of powerful music. Class is set to exciting music tracks and choreographed to provide an excellent workout and improve cardiovascular conditioning, balance and mobility.
Deep Water Running
Runners cross –train in the pool while minimizing injury risk. This challenging program combines tethered sprinting with interval training. Explosive plyometric drills complete this innovative, calorie burning class.
Zumba
Zumba fuses hypnotic Latin rhythms and easy to follow moves to create a dynamic fitness program that will blow you away. The goal is simple; we want you to want to work out, to love it, and get hooked!
Club Studio 1
Come for a high energy cardio class set to music both past and present! You will sweat while you swing dance, feel heart pumping hip hop and strengthen through smooth salsa. Moves are fun and repetitive.
Let the Enthusiasm and the Energy of the Group Be Your Fuel Susan Trainor
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Exercise not only changes your body. It changes your mind, your attitude and your mood.
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Which Group Fitness Class is Best For Your Fitness Goal (cont)
Balance and Mobility Balance, mindfulness and mobility are important fitness goals that you can achieve through a variety of different group classes.
Balance Training
Get stronger and improve your balance through exercises that maintain strong leg muscles and prevent falls. You will strengthen the ankle, knee and hip joints and improve overall body awareness.
Ageless Agility
A 45 minute moderate intensity workout that incorporates low impact cardio, strength, flexibility and joint range of motion. A variety of equipment will be used each week.
All levels Flo
Energize your body and mind with an active flow incorporating core strength, stretching, and breathing in a dynamic moving sequence, and end the class with a guided relaxation. Students are encouraged to move at their own pace as they become internally aware of the body, mind and breath working together.
Functional Yoga
An all levels class focusing on anatomy and structural strengthening that will link movements to breath and improve natural functional movement. This class will work to refine the basics of yoga with emphasis on alignment, stability and development of core strength.
Gentle Yoga
A calming, stress-relieving yoga class to stretch and strengthen the body gradually. This class focuses on the development of core strength, alignment, balance, postures and breathing techniques that gradually build flexibility and strength. Emphasis is on building awareness of the breath and the body.
Power Flow/ Heated Power Flow This class is
an invigorating Vinyasa (flow) that will transform your body, mind and spirit. Holding poses for a longer time will empower you while improving strength and stamina significantly. Find your edge and practice at your own level. In Heated Power Flow the room is heated from 85 to 90 degrees.
Renew Yoga and Meditation Start your week with this gentle flow class is focused on the experience of being in your body and with your breath. Accessible to all levels, including beginners, this class is a combination of gentle & dynamic flow, coupled with longer holds to help find alignment in our bodies and within ourselves. We will end class with Mindful Meditation promoting inner peace, heightened attention, focus and calmness.
Slow Flow Restorative
Class begins with a slow flow to warm the body, open the joints, and deepen the breath. Restorative poses with props are then integrated and held for 3 to 5 minutes. This is great preventative work for athletes who do intense training.
Which Group Fitness Class is Best For Your Fitness Goal (cont)
Fusion Classes Classes that do it all! Some classes combine cardio, strength and stability and resistance to give you everything you need in one place.
Pilates Sculpt
Pilates Sculpt is not your typical Pilates class, it’s a modern twist to a classic work out. This class incorporates Pilates mat work along with the use of various equipment including weights, stability balls, bands, gliders and more. You will develop a strong inner core while sculpting long, lean muscles.
Total Body Barre
This class integrates both strength and endurance throughout your workout. You will alternate between exercises that demand intense strength, energy and deep stretches, allowing your muscles to become longer and leaner utilizing the ballet bar and mat.
Joseph Pilates
Row Power
An hour of high intensity training using rower’s weights, and cardio drills in the Performance Center. This class will challenge and push you to your limit. Fun and fast paced!
Spin Strength Intervals
This class is broken into 3 segments, first is an active bodyweight warm up. The next segment includes strength training and HIIT circuits. Class ends with a yoga inspired, core focused cool down.
This class is a cardio workout combined with resistance training to build strength. You will experience timed intervals alternating on and off the bike incorporating various resistance equipment, body weight and plyometric exercises. Spin shoes are not recommended for this class.
The Red Zone
Free Style Circuit
HIIT & Flow
This is a one hour intense and challenging HIIT workout proven to burn calories while using weights, bands, etc. Come ramp up your metabolism and ignite your energy and reach for the “RED ZONE”.
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“A man is as young as his spinal column.”
WWW.THEPAC.COM
A high energy class alternating strength and cardio to maximize the most efficient workout. Focus on fun, technique and core to improve your body’s metabolism. Great for baby Boomers!
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ALL STATISTICS AND QUOTES PULLED FROM CARE.COM
Why SCHOOLDAYS exercise is important for children.
WE KNOW EXERCISE IS GREAT FOR KIDS’ GROWING BODIES, BUT HOW MUCH DO WE KNOW ABOUT ALL THE OTHER BENEFITS?
“When I think about exercise, I actually go to the mental health benefits, first,” says Dr. Shelly Flais, mother of four, national AAP spokesperson, assistant professor of pediatrics at Northwestern University School of Medicine and author of several parenting books including “Raising Twins.” That’s right, active playtime is great for kids’ brains, and so much more. In March 2020 the American Academy of Pediatrics released a report with specific recommendations for exercise:
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For infants: physical movement several times a day through interactive floor-based play. For kids age 3 to 5: three hours or more of physical activity every day. For kids 6 to 17 years old: 60 minutes of physical activity daily.
...
It’s literally good for the brain Exercise improves children and teens’ memory and processing speed (as it does for adults). For people of all ages, exercise helps your brain change and adapt in response to experiences (also known as brain plasticity). It helps kids improve their executive functioning (your ability to plan, control your behavior and use your memory), and that’s especially true for kids who have difficulty with that.
Helps kids get the most out of school Physical activity, especially during the school day, helps children pay better attention and put more effort into their schoolwork. That’s right, recess helps your kids learn better. Kids who move more tend to get better grades in school. Intense physical exercise is especially helpful for children and teens with ADHD symptoms. “I always tell my families in the office to think of exercise as another tool or another medication, if you will, that helps us keep focused,” says Flais.
Exercise improves children and teens’ memory and processing speed
And it’s even more beneficial if that exercise happens outdoors — yes, even in the dead of winter. Flais tells her teenage patients, “You gotta have some outdoor movement every day just to kind of keep your circadian rhythm, or your internal clock, appropriate.” Outdoor exercise helps us reset the brain, she says.
Reduces depression, Helps kids sleep
anxiety and substance
better
use
Why is this important? Because sleep is critical to brain development and functioning. Exercise helps kids fall asleep faster, and we all want that! It’s unclear if it help kids sleep longer (the research is mixed), but it does seem to improve that sleep quality.
Doctors aren’t sure that regular exercise can prevent depressive episodes, but it does seem to help children and teens with depression have less severe symptoms. It also helps reduce a number of other negative emotional states, like anxiety. Physical activity helps children deal with stress better, while sedentary kids are at higher risk for alcohol and drug use.
...
Intense physical exercise is especially helpful for children and teens with ADHD symptoms.
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Youth Programs JUNIOR TENNIS (AGES 5-17) We offer a wide variety of tennis lessons for youth ages 5-17, ranging from beginner levels to
DATE NIGHT
tournament players. All of our programs are based
(AGES 4-10)
on USTA’s Junior Competencies and Progressions.
Take advantage of
For more information or to register email
PAC Date Nights! Our
tennis@thepac.com
childcare staff comes together to provide
FALL SWIM LEAGUE This is a developmental program ideal for entry level swimmers and is designed to introduce swimmers into the competitive scene. We focus on stroke technique, diving, endurance, positive self image and fun. Swimmer must be able to swim 3/4 of the length of the pool. For more information or to register email swim@
fun activities for your kids while you enjoy the night out. For more information or to register email kcowhey@ thepac.com
thepac.com
6 WEEK GROUP SWIM LESSONS (AGES 3-7) Six lessons offered in 6-week format, one 30-minute lesson per week. Classes are offered Tuesday, Friday or Saturday. For more information or to register email charlotte@thepac.com
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HOMESCHOOL P.E. (AGES 5-13) Homeschool Physical Education covers
PASS VARSITY (AGES 14-21)
age-specific programming to increase enjoyment of an active lifestyle.
PASS Varsity is an advanced athletic development
FOUNDATIONS (AGES 6-11) An exercise and movement development program covering the basics of
program for athletes, covering intermediate and advanced power, agility, speed and strength characteristics designed
coordinated movement. Fitness games
to develop high performance
and exercises are utilized to help
in sports. It has helped many
participants enjoy vigorous activity.
athletes achieve their best at the junior high, high school and
PASS JV SPORT (AGES 11-13)
collegiate level.
An athletic development program covering introductory power, agility, speed and strength movements. The goal is to assist kids in sports to become better athletes.
PASS JV FIT (AGES 11-13) An exercise and movement appreciation program covering intermediate movement patterns. The primary goal is to assist kids not in sports to enjoy exercise. For more information or to register email charlie@thepac.com
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FALL PICKLEBALL OPEN PLAY Monday, Tuesday + Thursday
Adult Programs FINE TUNING FORM You don’t have to be a yogi to reap the benefits of a good yoga practice. This Yoga Workshop is designed for athletes or anyone with an active lifestyle who wish to develop body awareness and improve overall performance. Through use of repetition, concentration and discipline, you will fine tune your form and address specific injury-prone parts of the body. All fitness levels welcome. Monday, September 13 12:00pm - 1:30pm | located in Mind Body Complimentary to Members. Register in Pro Shop.
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10:00am -12:00pm Sunday 9:00am - 11:00am For Members 18+ Located in the PAC Gymnasium No Sign-Up Required. Drop-in and play. (Equipment will be provided) The PAC Gymnasium will be closed to other activities during Pickleball Open Play. For more information contact Fred Klinge: fklinge@thepac.com.
SPOTLI GHT
member
Patti and Barry Oakley
At 61 and 62 years of age, Barry and Patti Oakley didn’t think they would be making fitness a priority in their lives. Originally from Massachusetts, the pair grew up together and knew each other since they were five years old. They were as active as typical children and teens. In their late twenties, they then joined “The L,” a gym down by the beach on the coast of Boston, where they took aerobics classes with friends. Still, nothing ever stuck or became a substantial part of their routine. “We always enjoyed going, but
we didn’t make it a priority. It was so easy to just do something else,” stated Patti. “We would always take walks, but that never seemed to be enough. Combine that with poor eating habits, and it just wasn’t ever enough.” The Oakleys decided to join PAC in November of 2020 after Patti was diagnosed with prediabetes. Diabetes runs in both of their families. Patti’s mother suffered from diabetes, and her sister has diabetes as well, and Barry’s mother also suffers from the disease. So combine the pre-diabetes diagnosis with Patti taking medication for high blood pressure. They knew that they had to make a change that would stick. Their daughter, who has been a PAC member since 2015, suggested that they should join PAC and try the classes. “She told us to take The Red Zone class that was taught by Denise Crawford. It looked hard and seemed like it would be too much, so we didn’t attempt it for a couple of weeks,” Barry said. “We finally decided to give it a shot. She knew we would love Denise and her style of class, and she was right. She’s so outgoing and makes class fun,” Patti said. “We love it. Each class is different, and we’re never bored, but we’re definitely challenged.” Barry and Patti now attend all of Denise’s classes: The Red Zone, Spin Strength Intervals, and Row Power, frequently going to class 6 or 7 days per week. Once they found a love for fitness, including the personal
training sessions that Barry has begun recently, they started paying attention to their nutrition as well. Like a lot of people, they just didn’t know what they were consuming. It wasn’t until they started calorie counting and tracking their macronutrients that they could finally see how many calories they were taking in and how many of those foods did not provide a lot of nutrients. “We started to see results. Once we saw results, we got an extra incentive to keep going.” Barry said.
Both Barry & Patti were able to lose 37 and 31 pounds, respectively, and they are currently working to gain muscle. Patti has been able to get off her blood pressure medication, cut back on another, and is no longer pre-diabetic. “ We never thought we would be getting fit in our 60’s. We haven’t exercised in over 30 years. It always seemed like it would be too difficult to start now,” Patti said. “We realized that all you have to do is start and be consistent,” Barry added.
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The back-to-school season is always a busy one for parents and their families. From extracurricular activities and sports games, to new school schedules, it can be challenging to find time to maintain your fitness routine amidst the dayto-day obligations. Pelican Athletic Club is here to lend a hand to busy parents looking to balance family with fitness.
Balancing Family & Fitness TAKE ADVANTAGE OF PLAYLAND AND YAC (YOUTH ACTIVITY CENTER)
. Did you know that Pelican Athletic Club has onsite childcare giving parents the perfect opportunity to fit in a workout? Playland welcomes children from 6 weeks to 5 years old, and our Youth Activity Center (YAC) welcomes 6 to 13-year-olds for up to two hours at a time while you head to a group fitness class or hit the weights. (Children listed on the membership will receive 2 complimentary hours of childcare per day.) Our incredible Playland + YAC team offers fun and engaging programming for our little members, including games, crafts, and outdoor play. In addition, once a month, we offer Date Night on Friday evening, where parents can drop off the kids and enjoy a night out. Talk to a membership representative today about upgrading to a Family Membership.
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TRY GROUP FITNESS CLASSES Pelican Athletic Club offers over 150 fitness classes each week, ranging from early morning to post-work evening. Even on weekends, you can find various classes offered at Pelican Athletic Club so that you have plenty of opportunities to squeeze a workout in. Stay motivated with our group classes, led by inspirational & energetic instructors. From Spinning to Yoga to Body Pump, discover the power of choice with our complete collection of group exercise classes. Each certified instructor can help you modify the movements for your fitness level. Pelican Athletic Club also offers Specialty Fitness Classes that are more extensive and progressive than the Group Exercise Classes and are instructed by certified personal trainers.
EMBRACE THE LUNCH HOUR WORKOUT
GET AN ACCOUNTABILITY PARTNER The hardest part about a fitness routine is staying consistent and showing up weekly to work towards your goals. That's where Personal Training comes in! A personal trainer can help you avoid injury and safely perform practical exercises. Still, they can also motivate and support you on your fitness journey. It's a lot harder to avoid the gym when you have a scheduled session with a trainer holding you accountable.
Sometimes working out before or after work just isn't possible. So on those extra busy days, stop into Pelican Athletic Club on your lunch break for a quick sweat session. Pelican Athletic Club is equipped with locker rooms including showers, soap, hairdryers, and complimentary towel service to freshen up after your workout. You'll be back at your desk in no time, feeling energized for the rest of your workday!
INVOLVE THE WHOLE FAMILY In addition to group fitness classes for adults, Pelican Athletic Club offers kids classes and programs. Including Foundations, Tri Kids, Swim Team, Homeschool P.E., Junior Tennis, and more. Let your little one burn off that energy while you get a workout out on the floor!
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READY TO
get strong?
Studies show that the right environment keeps people on track and committed to regular workouts. At Pelican Athletic Club we are proud of our community where you’ll find healthy competition and the motivation to achieve your fitness goals . BELONG AND GET STRONG.
VISIT thepac.com/getstrong Call
985-626-3706