Summer’s Guardian Angels
As the lazy days of summer are over, we take a moment to acknowledge the silent heroes who made it all possible: our lifeguards. Often perched on their stands under the summer sun, they are the watchful eyes and skilled hands that ensure our days at the PAC pools are filled with nothing but fun and relaxation.
This summer, like every summer, lifeguards have been the unsung guardians of our aquatic adventures. They’ve been there to prevent mishaps before they happen, reminding us of water safety and keeping a watchful eye on swimmers of all ages. Whether it’s a child venturing too far out or a panicked floater, our lifeguards react with swiftness and expertise, ensuring a safe and enjoyable experience for everyone.
Their dedication goes far beyond just watching. Lifeguards undergo rigorous training in water rescue, CPR, and first aid. They are the first line of
defense in case of an emergency, their skills and quick thinking potentially saving lives.
As we pack away our beach towels and sunscreen, let’s remember to extend a heartfelt thank you to our lifeguards. Their presence is a constant reminder of the importance of water safety, and their tireless vigilance allows us to create lasting summer memories with peace of mind. So next time you see a lifeguard on duty, give them a wave or a simple “thanks.” It’s a small gesture of appreciation for their big role in keeping our summers safe and joyful.
General Manager, Alix St. P é
It’s that time of year again - back to school, back to sports, and pumpkin spice everything. We’re gearing up for a festive Fall season here at the club!
We have a lot of exciting activities and events planned that’ll make you want to trade in your swimsuit for a cozy sweater. Kid-themed parties, family-friendly gatherings, contests, challenges, giveaways and of course Liz’s fall themed menu. You won’t want to miss it!
As always, we want everyone to have a wonderful time. A quick reminder to check out the club guidelines in your membership guide and be mindful of the rules posted throughout the club – it helps keep things running smoothly for everyone.
Look forward to seeing you at the club.
Alix St. Pé General Manager
The exclusivity and safety of our members are of the upmost importance therefore the following reminders are in place.
Guest Policy
Must have a valid ID to be a Guest in the club.Kids 14 and under coming as a guest to the Club must have an adult 21 or older supervise them for the duration of their visit and adhere to the club guidelines in place.
Member Safety
As an additional layer of safety for our valued members, we kindly ask all members to have their photo taken for
their membership profile. This simple step enables our staff to easily verify identities during check-ins, account charges, childcare pick-ups, and in cases of medical emergencies. Please rest assured that this photo is strictly for safety purposes and will not be shared or distributed in any way. Photos can be taken at the following locations: Membership Office, Front Desk, Pro Shop, Business Office, and Childcare. Thank you for your cooperation in helping us maintain a secure environment for all our members.
For more information on our Member, Youth, and Guest Policy, please visit www.thepac.com.
SUMMER EVENTS
GIRLS NIGHT OUT
WINE NIGHT
PICKLEBALL SOCIALS
SUMMER KICKOFF
MURPH CHALLENGE
DIVE IN MOVIE
FRIDAY NIGHT POP-UPS
LUAU
FALL
IN LOVE WITH FITNESS: A MEMBER’S PERSPECTIVE
The crisp autumn air has a way of invigorating the senses and sparking a renewed commitment to wellness. For Catherine Perez, this means early mornings and exciting new challenges at Pelican Athletic Club (PAC).
Catherine’s passion for tennis is palpable as she describes her dedicated practice routine, made even better by the exceptional tennis facilities and supportive staff. “It never ceases to amaze me how the Tennis Attendants take care of every detail, from the pristine clay courts to the fresh towel supply,” she shares. With expert guidance from coaches
“It never ceases to amaze me how the Tennis Attendants take care of every detail, from the pristine clay courts to the fresh towel supply,”
CATHERINE PEREZ
like Luis, and exciting events like the Davis Cup and Northshore Doubles Tournament, it’s easy to see why Catherine loves spending time on the tennis courts at PAC.
But Catherine’s fitness journey extends beyond the court. She raves about the energy and variety of the group fitness classes. “Lisa Parker’s Mat Mix Up and Kim LeBlanc’s Pilates Sculpt are my favorites,” she says, highlighting the perfect blend of cardio,
strength, and core work. And for the ultimate end-of-week challenge, Catherine swears by Angie’s Body Pump class in the group fitness studio.
Lisa Parker, Mat Mix Up instructor, shares, “It’s incredibly rewarding to see members like Catherine embrace the challenge and joy of group fitness.”
It’s clear that Catherine’s experience at PAC is about more than just exercise. She’s found a supportive community and a place where she can continuously challenge herself.
“There’s always something new to try,” she says, mentioning the pickleball courts, aquatic center, and spin classes as her next fitness frontiers.
PAC is a place where you can discover new passions, achieve your fitness goals, and connect with an amazing community. So this fall, let’s follow Catherine’s lead and embrace the endless opportunities at Pelican Athletic Club Northshore.
Inspired by Catherine’s journey? We’d love to hear your story!
Share your PAC success stories, favorite classes, or fitness tips with us for a chance to be featured in an upcoming issue. Let’s celebrate the transformative power of community and fitness together. EMAIL INFO@THEPAC.COM
PICTURED L\R : CATHERINE PEREZ, LUIS PEREZ, GABRIEL PEREZ, AND LUIS LOPES
PICTURED : CAROLINE MONTEITH
FINDING FITNESS: A FAMILY’S JOURNEY
Eleven years ago, Carolyn and Kyle embarked on a new chapter in Mandeville. They were seeking a place to stay active and create lasting memories as a family. PAC’s inviting atmosphere and convenient location made it the perfect fit.
Carolyn, once a devoted early-morning spin enthusiast, found a new rhythm after retirement. “When COVID disrupted our routines, I knew I needed to find a way to stay active,” she shares. That’s when she discovered Senior MetStrength. “The trainers, Jenny and Kim, make every class fun and motivating. I’ve not only gotten stronger but also made wonderful friends!”
For Kyle, the journey to fitness began with a desire to emulate his peers. Finding the right trainer was crucial. “It was important to find someone who understood Kyle’s unique needs and could adapt workouts accordingly,” Carolyn explains. With Josh, Michael, and Davis, they found the perfect fit. Kyle now thrives in his weekly sessions, enjoying the camaraderie of working out with a friend and the newfound independence it brings.
Carolyn’s advice to those considering resistance training? “Explore different classes and find what resonates with you. The friendships you make will keep you coming back for more!”
Carolyn and Kyle’s story is a testament to the power of community and personalized fitness. At PAC, it’s not just about working out; it’s about finding your place, building connections, and achieving your goals, no matter your age or ability.
YES EVENTS
YOUNG
Thursday, October 24th
Insta-Gator Ranch & Hatchery, Covington
Friday, November 1st
3-mile Guided Hike, Fontainebleau State Park
Friday, December 13th
Christmas Party Potluck at PAC
ENERGETIC SENIORS
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FLEXIBILITY & MOBILITY:
Your Dynamic Duo for Fitness Success at PAC
Flexibility and mobility—they sound similar, but they play distinct roles in how your body moves.
FLEXIBILITY: Think of it as your muscles’ ability to stretch. It’s that satisfying feeling when you reach for your toes after a challenging Body Pump class or extend your arms overhead in a yoga flow.
MOBILITY: This is where your joints come in. It’s the freedom of your shoulders to rotate during a tennis serve, your hips to hinge in a perfect squat, or your spine to twist in a Pilates exercise.
Why They Matter:
INJURY PREVENTION: Whether you’re crushing it on the pickleball court or mastering a new yoga pose, good flexibility and mobility protect your joints and reduce your risk of strains or sprains.
ENHANCED PERFORMANCE : Greater mobility means unlocking your full athletic potential. Picture deeper squats, improved golf swings, and that extra reach in your swimming strokes.
EVERYDAY EASE: From bending down to pick up your gym bag to reaching for that top shelf, flexibility and mobility make everyday movements feel effortless and pain-free.
You can be flexible but lack mobility. That’s why it’s important to focus on both stretching your muscles and actively moving your joints through their full range.
Everyday movements, like reaching for a towel or bending to tie your shoes, require a combination of flexibility and mobility. Improving both will enhance your overall quality of life.
REMEMBER, JUST LIKE CATHERINE’S DEDICATION TO BOTH TENNIS AND PILATES, A BALANCED APPROACH IS KEY! PAC OFFERS A VARIETY OF CLASSES AND TRAINING OPTIONS TO HELP YOU BUILD BOTH FLEXIBILITY AND MOBILITY, ENSURING YOU MOVE WITH STRENGTH, GRACE, AND CONFIDENCE. SO, LET’S GET MOVING AND UNLOCK YOUR BODY’S FULL POTENTIAL!
SWEAT, STRENGTH, & SISTERHOOD
They met in PAC’s Met Strength class, but their bond is far stronger than any workout routine. Paige, Casey, and Sara are three women who have forged an unbreakable friendship through their shared passion for fitness.
Paige, born in New Orleans but raised in Mandeville, has deep roots in the community. A former Playland employee and PAC swim team member, the gym has always been a family affair. Her mom and brother still frequent the gym, making it a cherished part of her life. Casey, originally from South Texas, found her way to Belle Chasse while her husband served in the Marine Corps. Her journey led her to PAC, where she discovered a new sense of community. Sara, hailing from Bayou Des Allemands, has blossomed since joining the gym. She’s grateful for the friendships she’s cultivated in this welcoming environment.
Their journey together began during a MetStrength class in the PAC weight room, surrounded by the clinking of weights and the rhythmic thump of music. Met Strength is a class designed to build strength and increase the activity of lean muscle fibers. The girls didn’t know each other well at the start of that class, but the camaraderie forged in those grueling workouts brought them together.
“We started as workout buddies, but we quickly realized we had so much more in common,” says Paige. “We’d spend hours after class
just chatting and laughing. It was like we’d known each other forever.”
Their friendship has evolved beyond the gym walls. They’re each other’s cheerleaders, confidantes, and adventure partners. Whether it’s trying a new workout class, texting throughout the day, or talking for hours about ghosts!
“Fitness has given us so much more than just strong bodies,” says Casey. “It’s given us a strong friendship.”
Sara adds, “We’ve learned that pushing our physical limits can also push our personal growth. We’ve supported each other through tough times, celebrated each other’s successes, and grown together as individuals.”
As they continue to lift weights, run miles, and challenge themselves, these three women are living proof that the gym can be more than just a place to work out. It can be the starting point of lifelong friendships.
PICTURED L\R :
SARA O’LEARY, PAIGE MOORE, AND CASEY DEIS
PRO SHOP
FALL ESSENTIALS ESSENTIALS
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PAC TRUCKER HAT
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CLAREMONT JOGGERS
So soft, you’ll want to live in them. Pockets? Oh yeah, we’ve got those too!
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PAC DRY FIT SHIRTS
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Get Game Day Read
Your Ta Training Program
Fall is upon us, and the glorious return of tailgating season arrives! But before you dust off the grill and stock up on chips, consider this: tailgating is more than just burgers and beers. It’s a test of endurance, agility, and pure strength.
Fear not, fellow fans! This isn’t about getting shredded for the stands (although, good for you if that’s your goal too!). This is about getting yourself in peak tailgating condition. Here’s your personalized training program to conquer the parking lot and dominate game day:
BUILDING TAILGATING STAMINA:
INTERVAL TRAINING:
Channel your inner athlete with HighIntensity Interval Training (HIIT). Alternate between short bursts of intense activity (think sprints or jumping jacks) with periods of recovery (walking or jogging). This mimics the stop-and-go nature of tailgating, where you might be grilling one minute and then socializing the next. Start with 15-20 minutes of intervals, gradually increasing intensity as you get
SHUTTLE
Tailgating can feel like an obstacle course. Improve your agility and footwork with shuttle runs. Set up cones 10-20 yards apart and weave between them, mimicking dodging fellow fans and coolers. This builds the quick changes of direction you’ll need to navigate a crowded parking
STAIR SLAYING:
Lugging a cooler full of drinks? Conquer those stairs like a champion! Find some stairs and run up them as fast as you can, then walk or jog down for recovery. This builds explosive leg power and endurance, perfect for hauling all your tailgating essentials.
STRENGTH TRAINING FOR TAILGATING TRIUMPHS:
LUNGES:
Don’t underestimate the power of the lunge! This exercise strengthens your core and legs, crucial for carrying heavy coolers and setting up chairs. Master the basic lunge, then progress to walking lunges or weighted lunges for an extra challenge.
SQUAT
PARTY: Squats are your go-to for building lower body strength. They’ll help you easily lift coolers and maneuver through the crowds of fans. Want to spice things up? Try single-leg squats for an extra core workout.
FARMERS CARRY:
farmer’s carry involves holding a heavy weight in each hand and walking a set distance. This full-body exercise targets muscles from your grip to your core, improving strength, grip, and core stability. It’s a simple yet effective way to challenge your entire body.
REMEMBER:
WARM-UP AND COOL- DOWN ARE YOUR BEST FRIENDS!
Dedicate some time before each workout to prepare your body and prevent injury.
LISTEN TO YOUR BODY. Don’t push yourself too hard, especially at the beginning. Take rest days when needed to avoid burnout.
HYDRATION IS KEY!
Especially during those summer workouts, stay hydrated throughout your training to keep your energy levels high.
You’ll be a tailgating titan by incorporating these exercises into your routine. You’ll set up camp with ease, navigate the crowds like a pro, and have the stamina to cheer on your team all game long. So, embrace the fun, embrace the fitness challenge, and get ready to dominate the tailgating season!
FALL RUNNING
Warm Up Right with Dynamic & Static Stretches
As the leaves change and the air turns crisp, fall offers the perfect backdrop for runners to hit the trails. But before you lace up your shoes, let’s talk about how to prime your body for the run ahead.
The Stretch Debate: Dynamic vs. Static
You’re probably familiar with static stretches—holding a pose for a set time. While these have their benefits, dynamic stretches are your pre-run secret weapon.
Dynamic Stretches: Power Up Your Performance
Dynamic stretches get your body ready for action by:
Boosting Circulation: They gradually increase blood flow and heart rate, warming up your muscles and mimicking the early stages of your run.
Enhancing Flexibility: Loosening up your muscles and joints improves your range of motion, leading to a smoother, more efficient stride.
Injury Prevention: Preparing your muscles for the demands of running helps reduce the risk of strains and tears.
Try This: Front Leg Raise Toe Touch
This dynamic hamstring stretch is a great addition to your pre-run routine. Stand on one leg, raise the other off the ground, and bend forward to touch your toe with the opposite arm. Repeat until you feel a slight stretch.
PICTURED : NICOLE LEE
Cool Down with Static Stretches:
After your run, incorporate these static stretches to improve flexibility and reduce muscle soreness:
Quad Stretch: Stand tall, lift one foot, and grab your ankle. Hold for 30 seconds. Switch legs.
Kneeling Hip Flexor Stretch: Kneel on one knee with the other leg extended in front of you. Keep your back straight. Gently lean forward until you feel a stretch in the front of your hip. Hold for 30 seconds, then switch legs.
Calf Stretch: Stand facing a wall, hands on wall. Step one foot back, heel on ground. Lean forward until you feel a stretch in your calf. Hold for 30 seconds. Switch legs.
Remember, a good warm-up and cooldown routine is essential for any runner. So, get those muscles moving and enjoy the beauty of fall running!
Pelican’s Tennis Clinics: A Smashing Success!
Our recent tennis clinics, expertly organized by Mark and his team, were a hit with players of all levels! Grouping participants by skill ensured everyone felt comfortable and challenged. Having access to different pros provided invaluable personalized feedback, helping players elevate their game. A big thank you to PAC for offering these free clinics and to Mark and the tennis staff for their dedication to helping us improve. We can’t wait for the next round of clinics!
PRESCHOOL PICKS
Pump Up Your Mood at Pelican
How Exercise Can Be Your Mental Health Lifeline
Feeling down? Dragged down by stress and anxiety? Don’t underestimate the power of a good sweat session at Pelican Athletic Club. Exercise isn’t just about building biceps or getting that beach bod; it’s a potent tool for boosting your mood and improving your mental well-being.
Science Says Move It or Lose It (Mentally)
It’s not just a catchy phrase. Exercise triggers the release of endorphins, those feel-good chemicals in your brain that have mood-lifting and stress-reducing effects. Studies have shown that regular physical activity can be just as effective as medication in managing symptoms of depression and anxiety.
Beyond Endorphins: The Mental Health Benefits of Exercise
The magic of exercise goes beyond a quick endorphin rush. Here’s how getting your body moving at Pelican can benefit your mind:
reliever. Our diverse classes and serene environment at Pelican provide the perfect escape to clear your head, reduce tension, and promote feelings of calm.
Confidence Builder : Reaching fitness goals, big or small, can do wonders for your self-esteem. Our expert trainers at Pelican will guide you every step of the way, helping you see your body getting stronger and more capable. [PICTURE OF SOMEONE FLEXING, with Pelican equipment or branding visible in the background]
Improved Sleep: Regular exercise can lead to better sleep quality, which is crucial for mental well-being. A good night’s rest helps to regulate your mood, focus, and energy levels - so you can tackle your day feeling refreshed.
Social Connection:
Group fitness classes or finding a workout buddy at Pelican can combat feelings of loneliness and isolation. The friendly and supportive community at our club fosters social interaction, boosting your mood and providing a sense of belonging.
Finding Your Exercise
Lifeline at Pelican: Tips for Beginners
The gym might seem intimidating, but the key is to find activities you enjoy. Here are some tips to get you started at Pelican:
Start Slow: Don’t try to go from couch potato to marathon runner overnight. Begin with short, manageable workouts in our introductory classes and gradually increase the intensity and duration as you get fitter with the help of our personalized training plans.
Find Your Fun: Explore different exercise options like dancing, swimming, yoga, or team sports. Pelican offers a wide variety of classes and activities to suit every interest and fitness level. Choose enjoyable activities so you’ll be more likely to stick with them.
Remember, at Pelican Athletic Club, we’re more than just a gym – we’re a community dedicated to supporting your physical and mental well-being. Let’s work together to pump up your mood and achieve your fitness goals!
SWIMPAC PIRANHAS
The SwimPAC Piranhas swim team excelled in their summer competitions. As a USA Swimming team, they compete statewide as well as national qualifying meets. In July, at the Louisiana state swim meet, the team achieved an overall 2nd place team ranking. They were also honored with the Sportsmanship/Spirit award, acknowledging their exceptional spirit, enthusiasm, and sportsmanship during the event.
Congratulations to all our swimmers!”
Members of the SwimPAC Piranhas pose for a team picture!
Abby Palermo, Trip Hemelt, Lucia D’elia, Maria D’elia at the 2024 Louisiana Age Group Championship meet.
Coach Emmett with the 800 Freestyle Championship Relay featuring Emma Dobie, Gabby Hall, Iris McNamara.
YOGA ADVENTURES FOR AWESOME KIDS!
Hey there, super kids! Ever feel like your brain is buzzing and your body is going a hundred miles an hour? Between school, sports, and all the fun holidays, things can get a little overwhelming. But guess what? Yoga to the rescue!
Yoga isn’t just for grown-ups. It’s like a superpower that helps you stay strong, calm, and focused. Even Harvard scientists say so! Yoga can make your body super flexible and help you remember things better. Plus, it can even make those icky feelings of worry go away!
Ready to give it a try?
Here are some fun poses to get you started: Butterfly Pose (Flutter like a Butterfly) : Sit down, bend your knees, and put your feet together like butterfly wings. Hold your toes or ankles and sit up tall. Feel your wings stretch wide!
Child’s Pose (Cozy Rest Time) : Kneel down and sit on your heels. Lean forward and rest your forehead on the ground. This is like giving yourself a big hug!
Cat Pose (Meow) : Start on your hands and knees. Arch your back like an angry cat, then drop your belly down and look up like a happy cow. Repeat!
Downward-Facing Dog (Superhero Stretch) : Make a triangle with your body! Hands and feet on the floor, hips up high. Bark like a dog if you want to!
Forward Fold (Ragdoll Relax ): Stand up tall, then bend forward and let your head and arms hang loose. Feel those muscles stretch and relax!
Remember, yoga is all about having fun and feeling good. So grab a grown-up or a friend and start your yoga adventure today!
Bonus Tip: Put on some calming music and take deep breaths while you practice. You’ll feel super chilled out in no time!
Back to School, Back to You
Reclaiming Your Health & Fitness
The backpacks are packed, the lunches are prepped, and the morning carpool routine is about to resume its reign. School’s back and brings a welcome sense of normalcy; it can also mean’s more time to focus on yourself. HERE’S THE TRUTH: PRIORITIZING YOUR HEALTH AND FITNESS ISN’T SELFISH; IT’S ESSENTIAL!
Think of yourself as the captain of this parenting ship. When you’re running on fumes, patience wears thin, and energy levels plummet. But by taking care of yourself, you’ll have more to give – not just to your kids, but to every aspect of your life.
Fueling Your Body & Mind:
Sneak in the Snacks: Gone are the days of leisurely lunches. Pack healthy, grab-and-go snacks for yourself throughout the day. Think nuts, yogurt with fruit, or whole-grain crackers with cheese.
Hydration Hero: Keep a reusable water bottle with you at all times. Aim for eight glasses a day to stay energized and focused.
Prep is Key: Batch cook healthy meals on weekends or delegate dinner
duties with your partner. This makes healthy choices easier during the week’s hustle. Check out our Blog page for mealplanning ideas.
Moving Your Body (Without Feeling Like a Hamster on a Wheel):
Find Your Fit: Gone are the days of forcing yourself onto a treadmill. Explore options – At Pelican Athletic Club, we offer over TWO HUNDRED classes a week, which are all included in your membership.
Start Small: Don’t overwhelm yourself. You can ALWAYS scale your workouts. Your class instructor can give you guidance to provide a workout tailored for you and your skill level.
Get Creative: Incorporate movement into your daily routine. Park farther away at the grocery store, take the stairs, or do squats while waiting for the school pick-up line. Every bit counts!
Remember, Self-Care Isn’t a Luxury, It’s a Necessity:
Schedule “Me Time”: Even if it’s just 20 minutes a day, carve out time for activities you enjoy, whether it’s reading a book, taking a relaxing bath, or meditating.
Connect with Others: Don’t become a social island. Schedule coffee dates with friends or join a mommy-andme fitness class.
Seek Support: Talk to your doctor about any health concerns or simply the challenges of juggling it all.
The Back-to-School Bonanza doesn’t have
to mean sacrificing your well-being. By making small, sustainable changes, you can reclaim your health and fitness – and be the best version of yourself for your family.
Bonus Tip : Involve your kids! Let them pick healthy snacks with you or join you for a family walk. Not only will they benefit from the activity, but it will model healthy habits for the future.
As the crisp autumn air invites us outdoors, many are seeking ways to stay active and maintain their fitness levels throughout the fall season. Tennis, with its blend of physical exertion, mental engagement, and social interaction, stands out as a uniquely beneficial sport that offers a wide array of advantages for players of all ages and abilities.
How Tennis Uniquely Benefits
Body
Compared to Other Sports
Full-Body Workout
Unlike many sports that primarily target specific muscle groups, tennis engages the entire body. From the powerful legs propelling you across the court to the agile arms executing precise serves and volleys, every muscle is called into action. This dynamic activity enhances overall strength, flexibility, and coordination, promoting a balanced and harmonious physique.
Cardiovascular Boost
Tennis is a fantastic cardiovascular workout. The constant movement, quick bursts of speed, and strategic changes in direction elevate your heart rate, improving your cardiovascular health and endurance. Studies have even shown that regular tennis play can significantly reduce the risk of heart disease, stroke, and other chronic illnesses.
Bone Health
The impact and weight-bearing nature of tennis promotes bone density and strength, particularly important as we age. Unlike non-weight-bearing activities like swimming, the stresses placed on your bones during tennis play stimulate the growth of new bone tissue, helping to prevent osteoporosis and fractures.
Mental Agility
Tennis is often referred to as “chess on the court” for its strategic demands. The rapid decision-making, anticipation of your opponent’s moves, and tactical planning required during a match all contribute to improved cognitive function. Studies have demonstrated that regular tennis players exhibit enhanced reaction times, improved concentration, and better overall brain health.
Benefits Your Sports Stress Reduction
The physical exertion and mental focus required during tennis play help to release endorphins, the body’s natural mood boosters. Additionally, the social aspect of the sport, whether playing with friends or joining a league, fosters a sense of connection and belonging, which can further combat stress and anxiety.
Longevity
Numerous studies have linked regular tennis play to increased longevity. The combination of physical activity, mental stimulation, and social interaction contributes to a healthier and happier life, reducing the risk of premature mortality.
CONCLUSION
Whether you’re a seasoned player or considering picking up a racket for the first time, tennis offers a unique and rewarding way to stay active, improve your physical and mental well-being, and connect with others. So, this fall, embrace the cooler temperatures and the invigorating challenge of tennis. Your body and mind will thank you for it!
Remember, the Pelican Athletic Club offers a variety of tennis programs, courts, and instructors to support your journey on the court. We invite you to experience the unique benefits of tennis and discover a lifelong passion for this dynamic sport.
MOTIVATION
THE LAST ARTICLE ON WORKOUT MOTIVATION YOU WILL HOPEFULLY EVER HAVE TO READ.
We’ve all been there. The alarm goes off, and the snooze button looks oh-so-tempting. You know exercise is crucial for your health, but the motivation to roll out of bed and hit the gym feels like a distant memory.
But here’s the secret: you’re not alone in this struggle. Motivation is a fickle friend, but with the right strategies and a supportive community like Pelican Athletic Club (PAC), you can cultivate a lasting love for fitness.
Understanding the Motivation Monster
Motivation isn’t a switch you can simply flip on. It’s a complex dance between your mindset, goals, habits, and surroundings. Recognizing this intricate nature is the first step towards taming the beast.
Mindset Makeover
Ditch the idea that exercise is a chore. Reimagine it as a gift to yourself, a celebration of your body’s capabilities. Shift your focus to the exhilarating rush of endorphins, the quiet pride of accomplishment, and the surge of energy and positivity that follow a good workout.
Goal-Setting: Your Personal North Star
Setting SMART goals – specific, measurable, achievable, relevant, and time-bound – infuses your workouts with purpose. Whether you aspire to conquer a 5K, nail a challenging yoga pose, or simply feel more vibrant, a clear goal acts as your guiding star.
Habit Formation: The Bedrock of Consistency
Motivation might spark the initial flame, but habits keep it burning bright. Treat exercise like a non-negotiable part of your day, just like brushing your teeth. Begin with small, manageable steps and gradually build upon them. PAC’s diverse class schedule and range of equipment make it easy to find something you enjoy and stick with it.
Find Your Joy
Exercise shouldn’t feel like a punishment. Explore different activities until you discover something that genuinely excites you. From Zumba to cycling, swimming to strength training, PAC offers a plethora of options to keep your workouts fresh and fun.
Embrace the Community
The energy of a group fitness class or the camaraderie of a personal training session at PAC can provide the accountability and support you need to stay motivated. It transforms exercise into a social experience, making it more enjoyable and less like a solitary endeavor.
Celebrate Your Wins
Every workout completed, every personal best achieved, deserves recognition. Celebrate your progress, no matter how small. This positive reinforcement fuels your motivation and propels you forward on your fitness journey.
The Power of Imperfection
Remember, progress over perfection. There will be days when motivation wanes or you don’t perform at your peak. Be kind to yourself, acknowledge the effort you made, and return to your routine with renewed determination.
Motivation Maintenance
Staying motivated requires ongoing effort and a willingness to adapt. Here are some tips to keep the fire burning:
Mix it up
Try a new class at PAC, explore the great outdoors with a hike, or challenge yourself with a different workout routine.
Track your progress
Monitor your achievements and celebrate milestones. PAC’s fitness assessments and tracking tools can help you visualize your journey.
Reward yourself Treat yourself to a massage at PAC’s spa, a new workout outfit, or a healthy cooking class.
Find inspiration
Surround yourself with positive influences. Follow fitness accounts on social media, read inspiring stories, and connect with like-minded individuals at PAC.
Seek professional guidance
PAC’s trainers and wellness experts are here to support you every step of the way. Don’t hesitate to seek their guidance for personalized workout plans, nutritional advice, or motivational strategies.
CONCLUSION
Motivation isn’t a one-time event; it’s an ongoing process. It will have its ups and downs, but with the right mindset, support system, and resources like those offered at Pelican Athletic Club, you can cultivate a lasting love for exercise and achieve a healthier, happier you.
BENEFITS OF CHAIR YOGA
Chair Yoga is derived from traditional yoga which requires individuals to be able to get up and down from standing to the floor. For people with mobility issues, injuries or differences in ability, practicing yoga from a chair immediately makes yoga more accessible. If you can sit in a chair, you can do chair yoga.
BELOW ARE 5 BENEFITS OF CHAIR YOGA:
IMPROVED STRENGTH – Maintaining poses in chair yoga requires muscular strength and builds endurance over time. Improved strength can positively impact balance and coordination.
REDUCED STRESS – Chair yoga incorporates mindfulness and breathwork which can both reduce stress levels.
BETTER SLEEP – Maintaining a regular exercise routine, including chair yoga, is often associated with better sleep. Also, the stress reducing benefit of practicing yoga can improve sleep quality.
IMPROVED BALANCE – Chair yoga provides an opportunity to move your body in different directions that require the engagement of certain muscles in your feet, legs and core to stay steady in the chair. Over time, practicing these movements can help prepare you to react to unpredictable situations with more balance.
NEW SOCIAL CONNECTIONS – In PAC’s Chair Yoga class, you will have an opportunity to meet like-minded people as you develop confidence in your new skill. Participating in a group exercise class is a great way to build a smaller community within PAC’s larger community.
Chair Yoga meets in Studio One on Thursdays at noon. All equipment is provided.
The Harvest Pumpkin Spice Smoothie
This creamy and delicious smoothie is the perfect post-workout treat or a healthy snack to fuel your active lifestyle. It features the warm flavors of fall with pumpkin, cinnamon, and nutmeg, and packs a nutritional punch with protein-rich Greek yogurt and fiber-filled oats.
Instructions:
Combine all ingredients in a blender and blend until smooth.
Ingredients
1 cup canned pumpkin puree (not pumpkin pie mix)
1/2 cup plain Greek yogurt
1/2 cup unsweetened almond milk (or your preferred milk)
1/4 cup rolled oats
1 banana, frozen
1 tablespoon maple syrup (or adjust to taste)
1 teaspoon pumpkin pie spice
1/2 teaspoon vanilla extract
Pinch of salt
Ice cubes, as needed
If the smoothie is too thick, add more almond milk or water until desired consistency is reached.
Add a few ice cubes if you prefer a colder drink.
Pour into a glass and enjoy!
Tips:
For an extra boost of protein, add a scoop of your favorite protein powder.
To make this smoothie vegan, use a plant-based yogurt and milk alternative.
You can adjust the sweetness by adding more or less maple syrup.
If you don’t have pumpkin pie spice, you can make your own by combining 1/2 teaspoon cinnamon, 1/4 teaspoon nutmeg, 1/4 teaspoon ginger, and a pinch of cloves.
HERE’S WHAT YOU SHOULD DO TO REACH 10,000 STEPS PER DAY FITNESS
When it comes to maintaining a healthy lifestyle, there are a couple of golden rules that are common knowledge. While the origin of these standards is debatable, everyone knows they should be drinking eight glasses of water per day, sleeping at least eight hours per night, and walking 10,000 steps per day. The 10,000 steps is a newer phenomenon that became mainstream thanks to the wild popularity of fitness trackers—gadgets that count how many steps a person takes per day. But why 10,000? Well, it’s an even round number that was first recommended by Japanese pedometers in the 1960s. Today it is widely promoted as a positive goal with countless health benefits, from stronger joints to reduced stress to improved cardiovascular health to lower blood pressure to increased metabolism.
And right now, it’s hard to hit that goal, but we know how good it makes us when we do! But, making changes to hit your step goal doesn’t have to be drastic.
INVEST IN A FITNESS TRACKER
From an Apple Watch to Fitbit, there are lots of ways to track how many steps you take in a day. Research which type of tracker is best suited to your daily life—and budget, they range in price from $26 to $370. Once you’ve got it, wear the bracelet or monitor and go about your week as you normally would. At the end of the week, take a moment to reflect on which days had more steps and what you did in those days.
AIM FOR A TARGET
If you’re only walking 4,000 steps per day, getting to 10,000 can seem like an unattainable goal. Set a smaller target
and build up to the 10,000 steps. Add 1,000 steps per week and reward yourself for passing a milestone. Give yourself a manicure, see that movie you’ve been dying to watch or pick up your favorite meal.
SET REMINDERS TO WALK
You probably can’t block off three hours of your day for a long walk, but you can devote five minutes of every hour for a quick walk. Add an alert to your daily calendar to go off every hour or two hours.
TAKE YOUR CALLS WHILE WALKING
Do you call your mom (sister, best friend, brother, etc.) once a day? Instead of having that conversation while sitting on your sofa, chat while walking around a nearby park. Even work calls can be made during a walk: If the call doesn’t involve taking notes or reading data, consider multi-tasking and getting steps in while you chat. A 30 minute phone call while walking can rack up 1,800 steps!
MAKE IT FUN
Choose a beautiful place to walk—along the beach, in a forest, or through a park and be mindful of your surroundings. Walking alone? Listen to your favorite songs or download a fascinating podcast. You’re making a positive life change, so be happy about your walk.
GET A DOG
Yes, a dog is a huge commitment, but if you’ve been contemplating getting one, now is the time to do it! An adorable puppy has to be walked several times a day, and if it’s your dog, you’ll have to take it on frequent walks. Walking your dog for 15 minutes is equivalent to nearly 1,000 steps!
You’ll be surprised how fast you can hit your goal by following these small lifestyle changes.
