UPCOMING PROGRAMS & EVENTS
MEMBER EVENTS
Yoga For Tennis
January 25
Valentine’s Day Giveaway
February 14
Soundbaths Event Series
Begins
March TBD
Easter Bunny Pictures
April 6
Sip and Social Wine Night
April 19
Pickleball Event Series Begins April TBD
FRIDAY NIGHT DATE NIGHTS
January 17th
February 21st
MarCh 21st
aPril 25th
SWIM LESSONS
10% off desk February 25th and 26th
Session 1 (4 weeks) | March 11th – April 5th
Session 2 (4 weeks) | April 8th – May 3rd
Two-week groups begin on May 12th
10% off desk | April 29th and 30th
CONTACT US
TENNIS DATES
Winter Junior t ennis s ession ii
January 13th – February 12th Pa C
n orthshore Doubles
Mar C h 14th – Mar C h 16th
n orthshore h umane s ociety
n ove M ber 8th – 10th
s pring Junior t ennis s ession i Begins January 13th – February 12th
s pring Junior t ennis s ession ii Begins April 21st – May 21st
If you would like to speak with anyone on the team, please ask for them at the front desk, call 985.626.3706, or email them at the addresses listed.
GENERAL MANAGER
Alix StPe alix@thepac.com
MARKETING & SALES
Rachel Crowley rcrowley@thepac.com
Sebastion Pastor sebastion@thepac.com
CHILDCARE
Karen Cowhey kcowhey@thepac.com
HUMAN RESOURCES
Hope WaddelI hope@thepac.com
TENNIS
Mark Dominguez mark@thepac.com
AQUATICS
Charlotte Boswell charlotte@thepac.com
FITNESS
Marie Wiles marie@thepac.com
SENIORS Jenny Dreessen jenny@thepac.com
GROUP EX Nicol Rabalais nicol@thepac.com
ACCOUNTING
Fred Klinge fklinge@thepac.com
COMPETITIVE SWIM Emmett Smith esmith@thepac.com
MEMBER SERVICES PRO SHOP
Hope WaddelI hope@thepac.com
CLUB HOURS
MOnday – THURSday
4:45 AM – 9:00 PM
4:45 AM - 8:00 PM SaTURday
7:00 AM – 7:00 PM
9:00 AM – 6:00 PM
EvE paraDE 4:45 AM – 4:00 PM lunDi Gras 4:45 AM – 4:00 PM MarDi Gras 7:00 AM – 12:00 PM GooD FriDay 7:00 AM – 7:00 PM EastEr sunDay ClosED
HIGHLIGHTS
PLayLand HOURS
MOnday – THURSday 8:00 a M – 8:00 PM
MIND OVER WINTER Finding Zen at the Gym
Winter can be a tough time. Shorter days, colder weather, and holiday hustle can all contribute to increased stress and anxiety. But did you know that hitting the gym can be a powerful tool to combat these winter blues?
THE MIND-BODY CONNECTION
Regular exercise isn’t just about physical health; it’s a potent stress reliever that directly impacts your mental well-being. Here’s how the gym can help you find your zen:
ȑ Endorphin Boost: Physical activity triggers the release of endorphins, which are natural mood elevators that can help alleviate stress and anxiety.
ȑ Improved Sleep: exercise can help you sleep better, leading to increased energy levels and a more positive outlook.
ȑ Reduced Stress Hormones: Exercise helps lower cortisol, the stress hormone, promoting a calmer and more relaxed state.
ȑ Enhanced Focus : Regular workouts can improve concentration and cognitive function, helping you stay focused and productive.
ȑ Increased Self-Confidence:
Achieving fitness goals can boost your self-esteem and body image, leading to a more positive mindset.
TIPS FOR WINTER WELLNESS
ȑ Set Realistic Goals: Start small and gradually increase the intensity of your workouts.
Find a Workout Buddy: A workout partner can make exercise more enjoyable and help you stay accountable.
ȑ Mix It Up: Incorporate a variety of activities like strength training, cardio, and yoga to keep your workouts interesting.
Listen to Your Body: Don’t push yourself too hard, especially when feeling stressed or fatigued.
Prioritize Self-Care: Make time for relaxation techniques like meditation or deep breathing.
By making the gym a part of your winter routine, you can not only improve your physical health but also enhance your mental well-being. So, lace up your sneakers, grab your coat, and head to the gym to find your zen this winter.
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.
Fall EVENTS
Brass Pelican Cross Fit Throwdown
Halloween
Michelob Ultra Tournament
CONQUER TENNIS ELBOW AND GET BACK IN THE GAME
Whether you’re dominating the tennis court or acing your pickleball game, a nagging pain in your elbow can seriously derail your progress. Tennis elbow, or lateral epicondylitis, is a common overuse injury that affects the tendons on the outside of your elbow. But don’t let it sideline you! We’re here to help you prevent and overcome tennis elbow so you can stay at the top of your game.
WHAT IS TENNIS ELBOW?
Imagine your forearm muscles as a team working together to control your wrist and hand movements. When you repeatedly perform the same motions –like a powerful tennis serve or a lightningfast pickleball volley – those muscles and tendons can become overworked. This can lead to tiny tears and inflammation, causing pain and tenderness on the outside of your elbow.
PREVENTING TENNIS ELBOW
Gear Up for Success: Using the correct grip size and racquet weight can make a world of difference. Our pro shop experts can guide you towards the perfect equipment for your needs.
Warm-Up Wisely: Before hitting the court, prepare your muscles with dynamic stretches and targeted warm-up exercises. (See our website for a guided warm-up routine designed by PAC’s expert trainers!)
Master the Right Technique: Proper form is crucial! Elevate your game and protect your elbows by taking lessons from one of our certified tennis or pickleball pros. They’ll help you refine your technique and reduce strain on your elbow.
Listen to Your Body: Don’t push yourself too hard, especially if you’re new to the game or returning after a break. Gradually increase your playing time and intensity to avoid overloading your muscles.
Build Strength and Resilience:
Incorporate targeted exercises into your routine to strengthen your forearm and wrist muscles. (Check out the exercises demonstrated below!)
Supination with a dumbbell 20 reps for each side
Wrist Extension 10 reps for each side
Perform 10 times, then repeat another 10 times in the other direction
RECOVER AND THRIVE WITH PAC ’S RESOURCES
If you’re already experiencing tennis elbow, don’t worry! PAC offers a variety of resources to help you recover:
Massage Therapy: Our skilled massage therapists, like Scott (insert picture of Scott here), can help alleviate pain, reduce inflammation, and promote healing. They’ll work with you to create a personalized treatment plan tailored to your needs.
Physical Therapy: Our experienced physical therapists can design a customized exercise program to strengthen your forearm muscles and improve flexibility, guiding you on the path to recovery.
Personal Training:
Partner with a PAC personal trainer to develop an overall fitness program that supports your recovery and prevents future injuries.
Don’t let tennis elbow keep you on the sidelines. With the right prevention strategies and the support of Pelican Athletic Club, you can enjoy your favorite racquet sports pain-free. Visit thepac.com or stop by the front desk today to learn more about our programs and services.
Towel Twist
Scott McWilliams, M.P.T.
Making Waves, One Stroke at a Time
Feel the passion and dedication of our PAC Swim Team as they strive for excellence. From the thrilling victories at the Northlake District Championship to the countless hours spent perfecting their craft, these athletes embody the true spirit of the sport.
High School Northlake District Championship held at PAC
As we bid farewell to Gabby Hall, we wish her all the best as she embarks on her collegiate swimming journey at Colorado State University.
PARTNER UP
PICTURED L\R : VERONICA CORCORAN, BREANNA
Have you ever struggled to stick to your workout routine? You’re not alone. One of the most common challenges people face is maintaining consistency. Consistency is by far the most critical factor in success. To be consistent, you need to have discipline. There also is a cheat code to get more discipline—the answer is a workout partner.
The Benefits of Partnering Up
“Working out W ith friends motivates me to push harder, stay accountable, and discover ne W W orkouts!”v eronica
Working out with a friend or partner can significantly boost your motivation and consistency. Here’s why:
ȑ Accountability: Knowing someone is counting on you to show up can be a powerful motivator.
ȑ Increased Motivation: A workout buddy can help you push your limits and achieve your fitness goals.
BOUDREAU, AUTUMN THOMAS
ȑ Enhanced Social Experience: Working out with a friend can make the process more fun and enjoyable.
ȑ Reduced Boredom: Partner workouts can help you try new exercises and keep your routine fresh.
ȑ Shared Success: Celebrating your accomplishments with a workout partner can be incredibly rewarding.
Tips for Finding the Perfect Workout
Buddy
ȑ Choose Someone with Similar Goals: Find a partner who shares your fitness aspirations.
ȑ Explore Classes: Group classes are perfect for finding a workout partner with aligned interests.
ȑ Be Flexible: Be understanding of each other’s schedules and commitments.
ȑ Support Each Other: Offer encouragement and positive reinforcement.
ȑ Have Fun: Remember, fitness should be enjoyable.
Whether you’re hitting the gym, going for a run, or taking a yoga class, having a workout buddy can make a world of difference. So, find your fitness soulmate and start reaping the benefits of a more consistent and rewarding workout routine.
“ t o quote (the second-best qb of all time, t om b rady), y ou don’t have to be great; you just have to be W hat most people aren’t: consistent b rennan sho W ing up every day makes me consistent. “ - s ebastian
“ i can al W ays count on d ana to ans W er my call. e ven if she has plans, i can al W ays count on d ana. We play three times a W eek!” li Z
“Peer pressure isn’t great in most aspects of life, but in the gym, it’s GOLD!”
PICTURED L\R : DANA GEGENHEIMER AND LIZ GUIDOTTI
GROUP EXERCISE
PAC OFFERS OVER 20 THIRTYMINUTE CLASSES WEEKLY!
Looking for a quick workout or a chance to try a variety of classes? PAC has you covered with over 20 thirty-minute classes designed to fit your busy life! Whether you’re a barre enthusiast, a strength training fanatic, or a spin devotee, we’ve got the perfect express class to invigorate your body and mind.
CHECK OUT OUR ACTION-PACKED SCHEDULE:
MIND BODY
Friday: 8:30 am Booty Barre 30
STUDIO ONE
Monday: 7:30 am Best Butt Ever 9:00 am Kettlefit
Tuesday: 7:30 am Pure Strength Express 8:00 am Core 30
Wednesday: 7:30 am Upper Body Conditioning 9:00 am Lower Body Express
Thursday: 7:30 am Pure Strength Express 8:00 am Core 30 4:30 pm Tabata 30
Friday: 9:00 am Upper Body Express
SPIN STUDIO
Monday: 6:00 am & 12:00 pm HIIT Spin
Tuesday: 9:45 am & 5:45 pm HIIT Spin
Wednesday: 6:00 am & 12:00 pm HIIT Spin
Thursday: 9:45 am & 5:45 pm HIIT Spin
Friday: 6:00 am & 8:30 am HIIT Spin
Visit PAC today and discover your perfect 30-minute fitness fix!
Spin Your Way to a Better You!
Ever wondered why spin classes are so popular? It’s more than just the energetic music and inspiring instructors. Spin classes offer many physical and mental benefits that can truly transform your life.
HERE’S WHY YOU SHOULD GIVE SPIN A TRY:
JOINT-FRIENDLY FITNESS: Spinning is a low-impact workout that’s easy on your joints. This makes it an excellent option for people of all ages and fitness levels, especially those with joint pain or mobility issues.
STRESS BUSTER: Pedal your stress away! Indoor cycling triggers an adrenaline rush and endorphin release, which has been proven to lower stress levels.
CALORIE CRUSHER: Torch calories and have a blast doing it! Spin classes are highenergy and engaging, and you control your intensity. Plus, the high-intensity interval training (HIIT) often incorporated into spin classes helps you burn even more calories post-workout.
STRENGTH BUILDER: Spin isn’t just about your legs. It’s a full-body workout that engages your core, arms, and back. Get ready to feel the burn and build strength from head to toe.
MENTAL FORTITUDE: Spin challenges you both physically and mentally. Pushing your limits in a spin class can help you build mental toughness and resilience that extends beyond the studio.
Ready to experience the amazing benefits of spin? Grab your shoes, hop on a bike, and let the ride change your life!
YES EVENTS
ye S UPCOMI n G e V en TS
January 10th | Lunch and Learn on the US Embassy Kabul evacuation with Craig Wiles
January 16th | Brooke It Forward Birthday Boxing Party
February 7th | Lunch and Learn on Nutrition with RD Emily Nickens
February 20th | Group Tour of the Pharmacy Museum in New Orleans
March 14th | Advance Care Planning
Lunch and Learn with Emily Pupo (BSN, RN, and LSSYB)
April 24th | Group Tour and lunch at the Mayfair House and Gardens in Slidell
MEMBER SPOTLIGHT
STEVE AND JULIE MILLER - SEVEN YEARS STRONG AND COUNTING!
“We love how encouraging and challenging the instructors are!” said Steve and Julie Miller, long-time PAC members and active participants in the YES community.
Steve and Julie have been PAC members for seven years. Before joining PAC, they were going to separate gyms. But they decided to find a place where they could work out together, and PAC was the perfect fit! Their goal is to stay active, increase strength and flexibility, and maintain a strong core. They say PAC has a fantastic variety of classes and facilities to help them achieve this.
Over the years, they’ve participated in Spin, Yoga, Pilates, and Barre. Recently, they’ve been enjoying Sit Strong in studio one on Tuesdays at noon. “It incorporates exercises for strength, balance, and flexibility, and the music is great!” they say.
But it’s not just about the workouts. Steve and Julie have made many new friends at PAC in their classes and through the YES (Young Energetic Seniors) community. They appreciate the supportive atmosphere and enjoy attending YES special events and PAC social events. “They’re informative and fun!
PICTURED L\R : Julie and SteveMiller
Discover the Healing Power of Sound
Ever wished you could simply “vibrate” your stress away? With sound therapy, that’s not far from the truth! This ancient practice uses sound to promote healing and transformation on a physical, emotional, and spiritual level. By harnessing the power of vibration, sound therapy can induce deep relaxation, reduce stress, and promote overall well-being.
THE SCIENCE BEHIND SOUND HEALING
Imagine your body as a symphony of cells, each vibrating at its own unique frequency. When these vibrations are disrupted, it can lead to physical and emotional imbalances. Sound therapy aims to restore harmony by introducing specific frequencies that resonate with the body’s natural vibrations.
Sound waves can penetrate deep into the tissues, affecting the body on a cellular level. They can stimulate the nervous system, reduce muscle tension, and promote the release of endorphins, the body’s natural painkillers. Additionally, sound therapy can induce a state of deep relaxation, allowing the mind to rest and rejuvenate.
THE BENEFITS OF SOUND THERAPY
Stress Reduction: Feeling overwhelmed? Sound therapy can help calm the nervous system and reduce anxiety, leaving you feeling more centered and at peace.
Improved Sleep: Say goodbye to sleepless nights! Regular sound baths can promote better sleep quality and help alleviate insomnia.
Pain Relief: The vibrational energy of sound can help process and release pain and inflammation.
Emotional Healing : Sound therapy can help you process and release emotional trauma, fostering a sense of inner peace and emotional well-being.
Spiritual Growth : Sound can facilitate spiritual experiences and connect individuals to higher consciousness.
Ready to Experience the Power of Sound?
Join us for a series of sound bath classes this year hosted by Rachele and Josh!
WINTER ESSENTIALS ESSENTIALS
nola long sleeve shirt-
light an D breathable active top, it’s D esigne D to naturally W ick moisture a W ay from the bo D y an D protect your skin from the sun.
sW ig p arty
gaiam yoga mat-
p r emium 2- c olor y oga m at provi D es a 6mm stable non-slip surface for your practice.
s enita Weekend j oggers-
f rom the W eekend to your W orkouts, the Weekend j ogger is that perfect pair of joggers you never W ant to take off.
pac ¼ Zip sW eatshirt- t his
mid W eight f leece features a co Z y, brushed partially recycled interior and a 100% ring spun cotton.
pac long sleeve tee-
tay comfortable this W inter in this pac cotton long sleeve tee.
lender bottle lassic
W ith features to enhance your fitness experience, the shaker bottles are i D eal for everyone from beginners to the most experience D W eightlifters.
BEYOND
THE WORKOUT
While crushing your fitness goals is awesome, did you know that Pelican Athletic Club can also be your secret weapon for building a vibrant social life? We’re not just talking about casual hellos; we’re talking about forming genuine connections that can enrich your life in surprising ways..
and encouragement create a positive feedback loop, leaving you feeling happier and more relaxed.
Accountability Boost: Skip the solo slump! Knowing you’ve got a friend waiting for you at the gym can be a powerful motivator. Plus, celebrating milestones together makes the journey even sweeter.
Brainpower Upgrade: Studies show that socializing can sharpen cognitive function and boost memory. So, those post-workout chats aren’t just fun; they’re practically brain training!
Immunity Support: Believe it or not, strong social connections can strengthen your immune system. Feeling supported and connected can help your body fight off illness.
UnloCking DeePer ConneCtions
The UnexPeCteD Power oF GyM FrienDshiPs
Stress Buster: Working out with friends can actually amplify the stress-reducing benefits of exercise. Shared laughter
Beyond the “Hi”: Instead of just exchanging pleasantries, try asking open-ended questions like, “What are you training for?” or “What’s your favorite class?”
Partner Up: Team up for a workout or a
But over time, those shared experiences can deepen into something more meaningful. Suddenly, you’re grabbing zone, and discover the unexpected power of community at Pelican.
A Splash of Fun and Fitness
IMAGINE YOUR CHILD GLIDING THROUGH THE WATER WITH A SMILE, CONFIDENT AND CAREFREE. EARLY SWIMMING LESSONS CAN MAKE THIS A REALITY!
Swimming is more than just a fun activity; it’s a valuable life skill with numerous physical, mental, and social benefits. Introducing children to swimming early can set them up for a lifetime of aquatic enjoyment and health.
WHY CHOOSE EARLY SWIMMING LESSONS?
PHYSICAL BENEFITS
Improved Physical Development:
Swimming is a full-body workout that engages all major muscle groups, helping develop strength, flexibility,
and coordination. It also promotes cardiovascular health and can help with weight management.
Enhanced Motor Skills: Water-based activities provide a unique environment for improving gross and fine motor skills. Children develop better balance, spatial awareness, and hand-eye coordination through swimming.
Reduced Risk of Drowning: Learning to swim is a crucial safety skill. Early swimming lessons significantly reduce the risk of drowning, a leading cause of accidental death in children.
MENTAL AND EMOTIONAL
BENEFITS
Boosted Confidence: Overcoming challenges in the water, such as learning to float or swim independently, can do wonders for a child’s self-esteem and confidence.
Stress Relief: Swimming is a relaxing and enjoyable activity that provides a healthy outlet for stress and anxiety. The rhythmic nature of swimming can have a calming effect on children.
Improved Focus and Concentration: The structured and calm environment of swimming lessons can help enhance a child’s attention span and ability to focus.
SOCIAL BENEFITS
Social Skills Development : Swimming lessons offer a fantastic opportunity for children to interact with other kids, learn to share and cooperate, and develop essential social skills. They can also make new friends who share their love for the water.
Family Bonding: Sharing water activities as a family can create lasting memories and strengthen family bonds. Whether it’s splashing around in the pool or taking a trip to the beach, swimming together is a fun and healthy way to connect.
TIPS FOR ENROLLING YOUR CHILD IN SWIMMING LESSONS AT PAC
Start Early: The earlier children start swimming lessons, the better. However, it’s never too late to begin!
Choose Qualified Instructors: Look for certified swimming instructors with experience teaching young children. At Pelican Athletic Club, we pride ourselves on having the best children’s instructors! Our instructors are passionate about teaching and create a safe and supportive learning environment.
Make it Fun: Keep lessons positive and enjoyable to foster a love of the water.
Be Patient: Every child learns at their own pace. Celebrate small victories and encourage your child’s progress.
Practice Regularly: Encourage regular swimming practice outside of lessons to reinforce skills and build confidence.
READY TO GIVE YOUR CHILD THE GIFT OF SWIMMING? Contact the charlotte@ thepac.com today to learn more about our children’s swimming programs and sign up for a class!
PRESCHOOL FUN
YOU CAN CONQUER YOUR CROSSFIT FEARS
CrossFit has a reputation. It’s intense, maybe even a bit intimidating. Images of ripped athletes doing crazy feats of strength can be discouraging. But here’s the truth: CrossFit at Pelican Athletic Club is different. It’s a versatile program designed for every body.
WHY THE FEAR?
Let’s be honest, some of those CrossFit fears are real. But they’re often based on myths.
My th 1: CROSSFIT IS ONLY FOR ELITE ATHLETES.
Wrong! Brass Pelican CrossFit caters to all fitness levels. Our coaches are experts at scaling workouts, ensuring everyone can participate, from beginners to seasoned athletes.
Myth 1: CROSSFIT IS INJURY-PRONE.
Not when it’s done right. Under the guidance of our qualified coaches, CrossFit is safe and effective. Many people find that CrossFit actually improves their overall health and reduces their risk of injuries.
Myth
3: CROSSFIT IS TOO INTENSE
The intensity is up to you. Our coaches can modify movements, reduce weight, or adjust workout times to make them challenging yet manageable.
THE BENEFITS OF CROSSFIT
Okay, maybe CrossFit isn’t what you thought. But what can it do for you?
Increased Strength and Power: Regular CrossFit workouts will make you seriously strong.
Enhanced Cardiovascular Health: Get your heart pumping and your endurance soaring.
Improved Body Composition: Build lean muscle and shed fat.
Boosted Mental Health: It’s not just physical! CrossFit can improve your mental well-being, especially with the support of our awesome community.
Functional Fitness: CrossFit focuses on movements that translate to real life, making you stronger and more agile in everyday activities.
HOW TO GET STARTED AT BRASS PELICAN CROSSFIT
Ready to give it a shot?
Start Slow: Begin with beginner-friendly workouts and gradually increase the intensity as you get stronger.
Listen to Your Body: Don’t push yourself too hard, especially when you’re starting out. Rest and recovery are key.
Join the Brass Pelican CrossFit community today! We’ll help you conquer your fears and achieve your fitness goals.
info@thepac.com
A Massage In The Winter Is The Cold Weather Cure MASSAGE
Winter can be tough on the body. Cold temperatures, shorter days, and increased time indoors can leave you feeling sluggish, stressed, and more susceptible to illness. But there’s a simple and effective way to combat those winter woes: massage therapy!
At PAC, we know that winter wellness is about more than just physical fitness. It’s about taking care of your mind and body as a whole. That’s why we offer a variety of massage therapies designed to help you relax, recharge, and boost your overall well-being.
IMPROVE CIRCULATION: Cold weather can constrict blood vessels, leading to poor circulation and aches. Massage helps to warm up those muscles and get your blood flowing smoothly.
COMBAT SEASONAL AFFECTIVE DISORDER (SAD): Shorter days got you down? Massage can help increase serotonin and endorphin levels, naturally lifting your mood and combating the winter blues.
HOW MASSAGE CAN HELP YOU THIS WINTER
Boost Your Immunity: Massage therapy can stimulate your immune system, helping you fight off those pesky winter colds and flu.
REDUCE STRESS AND ANXIETY: The holidays and the general pressures of winter can take a toll. Massage provides a much-needed escape, promoting relaxation and reducing stress hormones.
MAINTAIN FLEXIBILITY AND MUSCLE FUNCTION : Stay active and limber throughout the winter months with massage therapy that helps to improve muscle function and flexibility.
Experience the Benefits for Yourself
Ready to feel your best this winter? Visit thepac.com to explore our full range of massage services and book your appointment today. Our experienced and licensed massage therapists will work with you to create a personalized treatment plan that meets your specific needs and goals.
Don’t let winter get you down. Embrace the season with renewed energy and well-being.
ARE YOU INTERESTED IN ATTENDING A WORKOUT SESSION THAT WILL BOOST YOUR ENERGY AND MAKE YOU FEEL YOUNGER? THEN, CONSIDER ATTENDING A NEW WORKOUT NOW AVAILABLE AT PAC: TAI CHI.
Escape the everyday hustle discover inner peace with a
new workout now available at PAC!
What is Tai Chi?
Tai Chi involves a series of gentle, graceful movements and physical postures, providing a meditative state of mind and controlled breathing, making it an excellent workout for all ages! The connected movements cultivate the flow of energy (“chi”) throughout your body. You focus on your breath, state of mind, and posture. It is a mindfulness exercise focusing on what you are doing and how you feel right now. Originating in ancient China, Tai Chi is a mind-body practice that combines slow, flowing movements with deep breathing and mental focus.
What are the Health Benefits of Practicing Tai Chi?
Most people practice Tai Chi for health purposes. Those who include Tai Chi as a regular workout routine in their lives will reap many benefits. The benefits experienced include stress relief, pain relief, improved cardiovascular health, flexibility, muscle strengthening, endurance, and improved balance. As you continue to practice Tai Chi, you’ll see improvements in hand-eye coordination. You’ll also experience better mental functioning and less fatigue.
Dispelling Misconceptions
Despite the numerous benefits Tai Chi offers, a few misconceptions can deter individuals from practicing. Let’s dispel some of these misconceptions.
TAI CHI IS JUST A FORM OF MEDITATION, NOT A MARTIAL ART. While Tai Chi is indeed a meditative practice, it is also a martial art. Its movements were initially designed for self-defense. Though this style continues to be taught in that context, at PAC, we teach Tai Chi as a “moving meditation.”
hustle and with Tai Chi,
TAI CHI IS ONLY FOR THE ELDERLY POPULATION
Just like swimming, walking, dancing, or running it is an exercise that is designed for people of all ages from 4 to 94. While Tai Chi is popular among the elderly due to it’s low-impact movements, it isn’t solely for this age group. Tai Chi is perfect for individuals of all ages and fitness levels.
Ready to experience the benefits of Tai Chi?
Maria, our certified Tai Chi instructor (Pictured Above) is dedicated to guiding you through this transformative practice. Visit the Pelican Athletic Club front desk or our website to learn more about our class schedule and sign up for a session today!
Maria Loo Weaver
PAC Tennis Team Shines at National Tournament
The USTA Tennis Team, PAC 40 and over 3.0 Mixed division, recently made a strong showing at the national tournament, securing a fourth-place finish. This remarkable achievement capped off a successful season where the team compiled a 23-4 record, dominating local competition against teams like Stone Creek, Franco’s, Beau Chene, and North Cypress.
The team, comprised of John Hearn, Ross Doyle (Co-Captain), Mike Lane, Scott Cuevas, Danny Enk (Captain), Shannon Doyle, Ann Boushie, Merritt Edwards, Joelle Cuevas, Crissy Green, George Lampard, Chad Edwards, and Rebecca Sandoz , exhibited
exceptional teamwork and dedication throughout the season. To prepare for the national stage, the team diligently practiced together and sought guidance from the Tennis PAC Pros.
The road to nationals was paved with victories. The team swept the local Mandeville/Covington league with a perfect 10-0 record and subsequently conquered the state tournament. The Southern Sectional Tournament proved challenging, but the team emerged victorious, defeating four opponents and dropping only one line to secure a spot in the Championship. The team won the Championship by beating the North Carolina team, taking all three lines.
At the National Tournament, the team faced intense competition and a unique format where teams were allowed to mix and match players of different skill levels. Despite initial concerns about being overpowered, the team quickly adapted and displayed unwavering determination.
Unfortunately, the tournament took a significant turn when key player Mike Lane suffered a calf injury during the first match. Despite this setback, the team rallied and secured a crucial victory in their second match. However, another injury to John Hearn further hampered their efforts, leaving them in seventh place at the end of the first day.
Undeterred, the team analyzed their position and realized that winning their next two matches 3-0 would give them a chance to reach the semifinals. They achieved this goal with renewed focus and strategic lineups, securing a spot in the final four.
The experience at the national tournament provided valuable lessons for the team. As Crissy Green aptly stated, “We have so much talent in the Mandeville/Covington area that it is a challenge just to get to compete in the State tournament, much less win it.”
The team also learned the importance of perseverance and fighting spirit, even in the face of adversity. Their ability to overcome injuries and setbacks to secure a top-four finish is a testament to their resilience and dedication.
No matter the illness or injury, trust Covington Trace ER & Hospital to provide timely and thorough
Adult and Pediatric Emergency Medical Care
Board-Certified Emergency Physicians
CT Scan, MRI, X-Ray, and Ultrasound
Minimal Wait Time
Full Clinical Lab
Open 24/7 Whether you’re looking for answers to undiagnosed symptoms, have a family history of health risks, or simply
to be proactive, the Executive Wellness Package will provide the answers needed to take your health into your own hands *
Have You tried DEEP WATER RUNNING?
Tired of working out inside all winter?
Embrace the invigorating chill of winter and dive into the 2025 PAC Polar Bear Challenge! This exciting attendance challenge, held from January to March in our heated 8-lane pool, is open to all Deep Water Running and Aqua Fitness participants. Imagine yourself laughing at the wind under beautiful winter skies as you power through an energetic aquatic workout. Not only will you enjoy the camaraderie and fresh air, but you’ll also be eligible for fantastic prizes and the coveted title of Polar Bear Queen or King at our April celebration!
READY TO TAKE THE PLUNGE?
Join our Deep Water Running class at 7:00 AM every Monday, Wednesday, and Friday. This innovative, calorie-burning program is perfect for runners looking to cross-train while minimizing injury risk. Experience the thrill of tethered sprinting, interval training, and explosive plyometric drillsall while enjoying the soothing benefits of water.
info@thepac.com
THE PERFECT COMFORT FOOD
FOR COLD WINTER DAYS
CAJUN STICKY CHICKEN
Step One: Prep Time
Start by heating a large pot over medium-high heat. Chop all of our onions and put them aside. Then, take your chicken and generously season each side with Cajun seasoning and garlic powder. Dust each side of the chicken with flour.
Step Two: Browning time
Once your pot is hot, melt one stick of butter. Once melted, add the chicken to the pot. The chicken should layer tightly next to one another along the bottom. Brown the chicken for 7 minutes on each side. Once browned on each side, remove the chicken off to a bowl on the side.
Step Three: Veggie time
Now add your onions, still a lot in the beginning to break up any browning on the bottom of the pan. You will continue to sauté the onions for 30 minutes.
Ingredients
4 Yellow Onions
4-5 Lbs. of Chicken on the Bone
Cajun Seasoning
Garlic Powder
Flour
1 Stick of butter
2 Cups of Chicken Stock Ice cubes, as needed
Step Four: Home stretch
Once the onions are soft, add a small amount of chicken stock to the pot. Blend any browning that may be stuck to the pot. Next, add your chicken back to the pot. Pour in any remaining liquid in the chicken bowl and add the rest of your stock.
Step Five: Bringing it home
Bring to a boil, cover, and lower to a simmering heat. Let it cook for TWO hours. Once done, serve with rice! Enjoy!
Karen Cowhey - Director of Childcare
KAREN’s Lifelong Devotion to PAC’s Youngest Members
Th ability to spark joy in the everyday is pure
Karen. As the Director of PlayLand for over three decades, she’s been a constant source of warmth and wonder, nurturing young minds and hearts since long before the current building even existed. It’s a far cry from her days as a flight attendant, but that same caring spirit that once guided her through the skies now fills the colorful rooms of PlayLand.
But Karen’s impact extends beyond the classroom walls. She has a knack for making genuine connections, and over the years, she’s formed lasting bonds with countless families. “It felt like she was part of our family,” shares Michael, whose three children all attended PlayLand. “Karen was always there with a smile and a helping hand, whether it was a scraped knee or just needing a listening ear.” Seeing former PlayLand
kids return with their own children is a testament to the positive environment she’s created.
Karen’s warmth extends to the entire Pelican community. She’s a familiar face at club events, her camera ready to capture memories. Whether she’s organizing the annual Easter egg hunt or simply sharing a laugh with fellow members, her infectious enthusiasm is contagious.
Karen’s legacy at Pelican Athletic Club’s PlayLand is one of dedication, compassion, and a genuine love for nurturing young hearts. She’s not just a teacher or a caregiver; she’s a weaver of community, a creator of joy, and a champion for children. And her influence will be felt for generations to come within the walls of PlayLand and beyond.
SWIMMING YOUR WAY TO A Faster 5K
While running is a fantastic way to improve cardiovascular health and endurance, incorporating swimming into your training routine can significantly enhance your running performance.
Heres why REDUCED IMPACT ON JOINTS
Low-Impact Workout: Swimming is a low-impact exercise that minimizes stress on your joints, especially your knees and ankles. This helps prevent injuries and reduces recovery time between runs.
IMPROVED CARDIOVASCULAR FITNESS
Enhanced Endurance: Swimming is an excellent way to improve your cardiovascular endurance, as it requires your heart and lungs to work harder to supply oxygen to your muscles.
INCREASED LUNG CAPACITY
Regular swimming can help increase your lung capacity, allowing you to breathe more efficiently during runs.
ENHANCED MUSCLE STRENGTH AND FLEXIBILITY
Full-body Workout: Swimming engages all major muscle groups. This fullbody workout includes your core, back, shoulders, and legs. This can lead to improved muscle strength and flexibility, which can translate into better running form and efficiency.
IMPROVED POSTURE
Swimming can help correct poor posture, leading to better running mechanics and a reduced risk of injury.
Mental Health Benefits
STRESS RELIEF
Swimming is a relaxing and meditative activity that can help reduce stress and anxiety.
IMPROVED MOOD
The release of endorphins during exercise can boost your mood and motivation.
To incorporate swimming into your running routine, consider these tips:
START SLOW
Begin with a few short swim sessions each week and gradually increase the frequency and duration.
MIX IT UP
Alternate between swimming and running to avoid overtraining and to keep your workouts interesting.
LISTEN TO YOUR BODY
Pay attention to how your body feels and adjust your training schedule as needed.
Ready to dive in?
Visit the Pelican Athletic Club front desk to learn more about our swim programs and how they can benefit your running. Take advantage of our Olympic-sized pool and expert instructors to enhance your training routine and achieve your fitness goals.
Stretch Your Way to Success
Feeling stiff after a killer workout or a long day hunched over your desk? We’ve all been there! But here at Pelican Athletic Club, we know the secret to staying loose and limber: stretching.
Think of stretching as giving your muscles a high-five for all their hard work. It keeps them flexible and happy, allowing you to move freely and conquer your fitness goals. Why is this so important? Well, imagine trying to hit that perfect tennis serve with tight hamstrings or conquer that spin class with stiff hips. Not so easy, right?
Without regular stretching, your muscles can shorten and tighten, putting you at risk for injuries, aches, and pains. And nobody wants that! Stretching helps improve your range of motion, making those Zumba moves smoother and those weightlifting sessions more effective.
WARM-UP RITUALS
Before you dive headfirst into your favorite Pelican class or hit the weights, remember to warm up those muscles! Just 5-10 minutes of light cardio, like a brisk walk on the treadmill or a quick jog around the track, will do the trick. This gets your blood flowing and prepares your muscles for a good stretch.
PELICAN’S PRO TIPS
Listen to your body: Hold each stretch for about 30 seconds, and remember – you should feel tension, not pain. If it hurts, ease up!
Consistency is key: Just like with your workouts, regular stretching is crucial. Aim for at least 3-4 times a week to see real results.
PAC PT to the rescue: Our expert physical therapists are here to help you create a personalized stretching plan. They’ll assess your flexibility and create a routine that’s perfect for you. Call us at 985-626-3641 or email PT@thepac.com to schedule a consultation.
