FALL ESSENTIALS
TOP FIVE ITEMS @ LIZ’S CAFÉ
YOGA FOR CROSS TRAINING
TIPS FOR OVERCOMING GYM ANXIETY
MEMBER SPOTLIGHT
KAREN DE FREITAS & SUE STREICHER
GEORGE MCMILLAN
WILL DAIGLE
SERITA SENAC
VERONICA CORCORAN
STEVE & NANCY JEANSONNE
SCHEDULED EVENTS
Monday – Thursday
4:45 AM – 9:00 PM
Friday
4:45AM – 8:00 PM
Saturday
7:00 AM – 7:00 PM
Sunday 9:00 AM – 8:00 PM
SEPTEMBER
23rd - Women’s Health & Fitness
OCTOBER
12th - Mens Social
28th - Adult Field Day
23rd-27th – Basket Auction for Mary Bird Perkins
NOVEMBER
21st - Pie Day Giveaway
29th - Co-Coa & Cookies
DECEMBER
2nd – Santa Pictures
pelicanathleticclub
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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.
Alix StPe GENERAL MANAGER alix@thepac.com
MARKETING
Rachel Crowley rcrowley@thepac.com
SEBASTIAN PASTOR
sebastian@thepac.com
CHILDCARE
Karen Cowhey kcowhey@thepac.com
HUMAN RESOURCES
Breanna Grimes breanna@thepac.com
MEMBERS HIP
Grace Rousset grace@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
DATE NIGHTS
September
AUTUMN I 15TH
October
FALL FUN | 20TH
November
THANKSGIVING | 17TH
December
COOKIE DECORATIONS | 15TH
TENNIS DATES
27th Annual Michelob Ultra Tennis Classic
October 5TH - 8TH
Northshore Combo Doubles
November 9th - 12th
Junior Fall Session I
AUGUST 21ST - SEPTEMBER 20TH
Junior Fall Session II
OCTOBER 2ND - NOVEMBER 1ST
Monday – Thursday 8:00 am – 8:00 pm
Friday 8:00 am – 4:00 pm
Saturday 8:00 am – 1:00 pm
Sunday closed YAC
Monday – Thursday 4:00 pm – 8:00 pm
Friday closed Saturday 8:00 am – 1:00 pm
Sunday closed
PELICAN ATHLETIC CLUB
SIP N SOCIAL
COOKIES & CAFFEINE
SUMMER KICKOFF
MURPH CROSSFIT
ADULT FIELD DAY
YOGA FOR TENNIS
POPSICLE DAY
4TH OF JULY BASH
Karen de Freitas and Sue Streicher met at a PAC-hosted tennis event, where they were playing on opposing teams. They quickly realized that they had a lot in common, and they soon became friends.
One of the things that they bonded over was their love of working out. They both enjoy tennis, and they have also taken a variety of group exercise classes together. In recent years, they have been consistently attending PAC’s Senior MetStrength classes.
When asked what they each like most about their friendship, Sue said, “Karen has been there whenever I’ve needed her.” Karen said, “I can’t narrow it down to just one thing! I love that we can talk about anything, and I know that I can always count on Sue.”
Sue says that having Karen as her workout “buddy” makes working out more fun. She also says that Karen is always there to motivate her and push her to work harder. Karen agrees, and she says that doing activities together at PAC keeps them both more motivated to stay healthy and happy.
Karen and Sue are a great example of how having a workout buddy can make working out more enjoyable and help you stay motivated. If you’re looking for someone to work out with, consider reaching out to a friend or family member who shares your interests. You might be surprised at how much more fun you have working out together!
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You’re more
stick with your workout routine. When you have someone to work out with, you’re more likely to show up and actually do the workout. This is because you don’t want to let your friend down.
You have more fun. Working out with a friend is more fun than working out alone. This is because you can chat and laugh while you’re working out, and it makes the time go by faster.
You push each other harder. When you’re working out with a friend, you’re more likely to push yourself to work harder. This is because you don’t want to be the one who’s holding the other person back.
Pelican Athletic Club is a great place to find a workout buddy. The club offers a variety of group fitness classes that cater to all fitness levels and interests, so you’re sure to find something that you and your buddy will enjoy. In addition to group fitness classes, Pelican Athletic Club also has a stateof-the-art fitness center with a wide variety of equipment, a swimming pool, a spa, and a personal training program.
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SHIRT - Comfort caps perfect for sitting by the pool, hanging out at home, or for those
-These pants give a super sleek look, and they look great paired with everything from heels to sneakers!
Pleat Skirt will make it a perfect addition to your court rotation. It has an elastic waist, a built-in shortie with mesh ball pockets and a pleated hemline. outh Sizes available from 2T-10
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George McMillan, 77, was born in Brooklyn, New York, but grew up on the West Bank of New Orleans, Louisiana. He only started playing tennis after college but quickly fell in love with the game. He won some club tournaments and some on the circuit of oilfield tennis tournaments, even though he only had a few tennis lessons.
McMillan was on the board of directors for
a large oilfield tennis tournament for 40 years. He is also a strong supporter of all LSU sports and a big Dodger fan. But his true passion is tennis.
“Tennis is more than just exercise for me,” McMillan says. “It’s time with a great group of guys from varied backgrounds. The tennis is fun, but the inside jokes and ribbing make it even more fun.”
McMillan plans to keep playing tennis until he must convert to a wheelchair. He’s had some challenges, but he’s always found a way to overcome them.
“I was able to resume tennis activity two months after bypass surgery,” McMillan says. “I’m currently playing on a knee that is a candidate for replacement.”
But McMillan’s love of the game keeps him going. He’s a role model for younger tennis players and is always willing to offer advice.
“Take lessons and learn the correct way to play so you don’t have to spend the rest of your life trying to undo bad habits,” McMillan says.
McMillan is a living example of the power of tennis. It’s a game that can bring people together regardless of age, background, or ability. And it’s a game that can help people stay active and healthy well into their senior years.
George McMillan is a true tennis enthusiast and an inspiration to us all. He’s shown us that it’s always possible to start playing tennis and that it’s a game that people of all ages can enjoy.
Pelican Athletic Club (PAC) is a great place to play tennis. With its fourteen lighted courts, PAC offers plenty of space for players of all levels to enjoy the game. The courts are also well-maintained, so you can be sure that you’re playing on a high-quality surface.
In addition to the courts, PAC also offers a variety of tennis programs and activities. There are beginner, intermediate, and advanced lessons available, as well as leagues and tournaments for all ages.
George currently organizes the “Senior Tennis Exhibition” which he and his friends call themselves when they get together and play every Monday, Wednesday, and Friday.
If you’re looking for a place to play tennis, PAC is a great option. The club has a friendly and welcoming atmosphere, and the staff is always happy to help. So what are you waiting for? Come on down to PAC and start playing tennis today!
Will Daigle is a tennis player from Covington, Louisiana, who is currently playing at The University of Saint Francis in Fort Wayne, Indiana. Daigle didn’t start playing tennis until his senior year of high school, but he quickly fell in love with the sport. He credits his grandparents for buying him a tennis racket for his birthday, which inspired him to give the sport a try.
Daigle’s biggest tennis influence is Carlos Alcaraz. Alcaraz is a Spanish tennis player who
is currently ranked number one in the world. Daigle is impressed by Alcaraz’s ability to play at such a high level at such a young age (20).
Daigle’s biggest accomplishment in tennis so far is getting the opportunity to play in college. He is grateful for the chance to compete at a high level and continue to improve his skills. Daigle’s goals for the future are to keep working hard and become more consistent. He knows that he has a lot of room to grow, but he is confident that
he can achieve his goals with hard work and dedication.
One of the biggest challenges that Daigle has faced in his tennis career is his lack of experience. He didn’t start playing tennis until his senior year of high school, so he is playing catch-up to players who have been playing since they were younger. However, Daigle is determined to overcome this challenge and become a top player.
you can. He says that the more matches you play, the more comfortable you will be on the court. Daigle also enjoys playing pick-up basketball and ping pong in his free time.
Daigle is a rising star in the tennis world. He is a hard worker with a lot of potential. With continued hard work and dedication, Daigle has the potential to become a top player in the world.
Daigle’s favorite surface to play on is hard court. He says that he enjoys the speed and bounce of hard courts. His favorite tennis athlete is Roger Federer. Federer is a Swiss tennis player who is considered to be one of the greatest tennis players of all time. Daigle admires Federer’s grace and elegance on the court.
Will’s advice for aspiring tennis players is to condition yourself and play as many matches as
‣ He loves to eat pizza and ice cream.
‣ He is a big fan of the New Orleans Saints.
‣ He is learning how to play the guitar.
We’re excited to see what the future holds for Will Daigle. He is a talented tennis player with a bright future ahead of him.
PAC is a great place to train for tennis players of all levels. The facility has cold towels by the tennis courts, which are a lifesaver on hot days. PAC also has a great gym, which is perfect for tennis players who want to get in a workout before or after their matches. Daigle has been coming to PAC since around 2017, and he says that he always enjoys his time there.
Serita Senac is a 63-year-old fourthgeneration New Orleanian who knows how to have a good time. She grew up in Arabi and had an active childhood and teenage years. In her early 20s, she started her career in the French Quarter and Downtown New Orleans hospitality industry. She later moved to Houston, where she continued her career in the hospitality industry before transitioning to a job with an oil and gas recruiting firm.
“What a blessing in my life!” she says. “I now attend three to five classes weekly in the mornings. I also include a two-mile walk before each class on the treadmill.”
Serita has been a gym member since 1985 and joined PAC in 2010. She loves the flexibility of the classes at PAC and the sense of community she feels there. In the past, she would push herself to work out until she was exhausted. However, in early 2022, she had a setback with her health and could not balance or increase her heart rate. After five months of trying to return to PAC, she finally decided to get back into yoga and try Barre.
Serita is an inspiration to us all. She proves it’s never too late to start a healthy lifestyle. She is also a reminder that it’s important to find what works for you and not to be afraid to try new things.
If you’re looking for a fun and energetic workout buddy, Serita is your girl! She’s always up for a challenge, and she’s always willing to help others.
Veronica Corcoran is a 28-year-old real estate agent from Metairie, Louisiana. She has been a member (along with her husband and two children) of Pelican Athletic Club for four years, and she loves the sense of community she feels at the club . “I love the staff at Pelican Athletic Club,” Corcoran says. “They are always so friendly and helpful. And I love the members. They are all so supportive and encouraging.”
Corcoran’s favorite thing to do at the club is taking Pilates and Barre, classes. She also enjoys bringing her children to the pool and splash pad. “The pool and splash pad are great for my kids,” Corcoran says. “They love playing in the water and making new friends.”
Corcoran also loves all of the activities that Pelican Athletic Club offers for kids, such as summer kickoff, Dive-In-Movie nights, and complimentary coffee carts. “My kids always look forward to the activities at Pelican Athletic Club,” Corcoran says. “They love meeting new kids and having fun.”
Playland is another favorite spot for Corcoran and her kids.
“Playland is absolutely incredible,” Corcoran says. “The staff, especially Mrs. Karen, have gone above and beyond for my kids. They always look forward to going to Playland to hang out with the other kids.”
Corcoran is an inspiration to other members of Pelican Athletic Club. She is a dedicated member who is always willing to help out. She is also a great role model for her children, who love spending time with her at the club.
Pelican Athletic Club is more than just a fitness club. It’s a place to build community. With its friendly staff, supportive members, and wide range of activities, Pelican Athletic Club is the perfect place to make new friends, get fit, and have fun.
“I’m so glad I found Pelican Athletic Club,” Corcoran says. “It’s the perfect place for me to be active, healthy, and happy.”
As we age, it becomes increasingly important to stay active. However, many seniors find that traditional forms of exercise, running and jumping can be too strenuous on their joints. This is where low-impact exercises come in.
There are many different types of low-impact exercises that seniors can do. Some popular options include:
Low-impact exercises are those that put minimal stress on your joints. This makes them an excellent option for seniors who want to stay active without putting too much strain on their bodies.
Walking is a great way to get your heart rate up and improve your cardiovascular health. It is also a low-impact exercise that is easy on your joints.
Water aerobics is a great way to get a full-body workout without putting too much stress on
your joints. The water helps to support your weight, making it easier to move around.
Yoga: Yoga is another excellent way to improve flexibility, strength, and balance. It is also a great way to reduce stress and improve overall well-being.
Pilates is a low-impact exercise focusing on core strength and flexibility. It is a great way to improve your posture and reduce back pain.
Resistance training can help prevent a decline in muscle tissue while strengthening your bones and improving overall resilience.
full-body workout without putting too much stress on your joints. The water helps to support your weight, allowing greater range of motion for your joints.
This class helps to improve flexibility, strength and balance. Yoga can promote stress reduction and improve overall well-being.
This class focuses on developing core strength and improving posture, which can help reduce back pain.
The Pelican Athletic Club Senior Program (YES) offers a variety of low-impact exercises that are perfect for seniors. Experienced and qualified instructors lead these classes, which are designed to be fun, challenging, safe, and effective.
Some of the low-impact classes offered by the Pelican Athletic Club Senior Program include:
Aqua Fit: his class provides a
This class is designed to improve muscular strength, which can positively impact bone density, balance and coordination. This smallgroup training class is perfect for those who are interested in weight lifting with trainers present to demonstrate and monitor form.
If you are a senior looking for a fun and active way to stay healthy, the Pelican Athletic Club (YES) Senior Program is a great option. Please visit our website (thepac. com), call 985-626-3706, or email jenny@thepac.com to learn more about our senior program.
Pickleball is a paddle sport combining badminton, tennis, and table tennis elements. It is a relatively new sport, but it has quickly become one of the fastest-growing sports in the United States. There are many reasons why pickleball is so popular, including:
• It is easy to learn and play. The rules of pickleball are simple, and the equipment is relatively inexpensive.
• It is a low-impact sport. Pickleball is a great way to exercise without putting too much stress on your joints.
• It is a social sport. Pickleball is often played in doubles, which means that you get to interact with other players.
• It is a fun sport. Pickleball is a fast-paced and challenging game that is fun to play. And last, but certainly NOT least... It’s a GREAT workout. (No, really.) Yes, pickleball has a low barrier to entry. But that doesn’t mean it’s a walk in the park.
In one of the few studies on pickleball, researchers found that compared to walking at a self-selected pace for half an hour, people who played doubles pickleball for half an hour had 14 percent higher heart rates and burned 36 percent more calories. Another study from Western Colorado University found that picklers averaged
a heart rate of 109 beats per minute and burned 354 calories per hour, which qualifies it as a moderateintensity workout alongside hiking, yoga, and water aerobics. After playing for an hour every other day for six weeks, the players also saw significant improvements in their cholesterol levels, blood pressure, and maximal oxygen uptake, a measure of cardiovascular fitness.
In addition, pickleball is popular because we play it indoors or outdoors, and it is relatively easy to find courts to play on, making it an excellent option for people in all climates (even the sauna state we live in).
Steve & Nancy Jeansonne have been members of Pelican Athletic Club (PAC) for over 17 years. They first joined shortly after moving to the Northshore in 2005, and they’ve been active members ever since.
“We love the diversity of activities and social interactions at PAC,” says Steve. “We’ve met many friends through the club
and always enjoy meeting new people.”
Steve’s favorite amenity is the pickleball courts. He’s an avid pickleball player who loves the game’s challenge. Nancy’s favorite class is the Metabolic Strength Class. She loves how the class increases her heart rate and helps her build muscle. Nancy also loves pickleball!
motivators and encourage each other to reach their goals.
“Our favorite memories of the club come when having my daughter’s birthday parties at the pool. Swimming with her when she was little. She’s now 24, so we cherish those memories.”
Steve and Nancy are both dedicated to their fitness goals. They work out regularly, always looking for new ways to challenge themselves. They are also great
But their favorite memories of late have been on the pickleball courts. Nancy first got hooked on the game during a resort stay in Florida, and she quickly convinced Steve to give it a try. He was initially skeptical, but he was
quickly won over by the game’s challenge and social aspects.
“I’m now spending more time at PAC because of pickleball,” says Steve. “Besides being fun and a good exercise option, we genuinely enjoy the social aspects of the game. We’ve established some great relationships with our pickleball friends.”
Steve and Nancy are just two of the many people who have been bitten by the pickleball bug. The game has exploded in popularity in recent years, and PAC is no exception. The club now has six pickleball courts, and they’re often full of players of all ages and skill levels.
If you’re looking for a fun and challenging way to get fit, pickleball is a great option. And if you’re looking for a friendly and supportive community, Pelican Athletic Club is the perfect place to play.
With the continued growth of pickleball, PAC is wellpositioned to become a leading pickleball destination on the Northshore. The club has already invested in additional pickleball courts, and they’re planning to offer more pickleball-specific classes and events in the future.
Steve and Nancy are excited to see what the future holds for pickleball at PAC. They believe that the game has the potential to bring even more people to the club, and they’re looking forward to helping to grow the sport.
“Pickleball is a great way to get fit and have fun,” says Steve. “And it’s even better when you can do it with friends.”
If you’re interested in trying pickleball, PAC is a great place to start. The club offers a friendly and supportive community of players. So what are you waiting for? Come on down to PAC and give pickleball a try!
Looking to prevent injuries and recover faster from your cross-training workouts? Gentle yoga is a great option for you!
Yoga is a great way to improve your flexibility, strength, and balance. It can also help reduce stress and improve your overall health and well-being. Gentle yoga is a good option for beginners, as it is designed to be relaxing and non-strenuous.
Increased strength: Yoga can help to increase your strength by strengthening your muscles and bones. This can help you to perform your cross-training workouts more effectively and prevent injuries.
Improved balance: Yoga can help to improve your balance by challenging your proprioception, which is your body's ability to sense its position in space. This can help to prevent falls and other injuries.
Below are some of the benefits of incorporating gentle yoga into your crosstraining program:
Improved flexibility: Yoga can help to improve your flexibility by stretching your muscles and connective tissues. This can help to prevent injuries by reducing the risk of muscle strains and tears.
Reduced stress: Yoga can help reduce stress by teaching you how to relax and focus. This can help you to recover faster from your cross-training workouts and improve your overall well-being.
Here are some gentle yoga poses that you can incorporate into your crosstraining program:
Cat-cow pose: This pose is a great way to stretch your spine. To do a cat-cow pose, start on your hands and knees. Then, arch your back like a cat and round your back like a cow. Repeat this movement several times.
4 3 2 1
Child's pose: This pose is a great way to relax and stretch your back. To do a child's pose, start on your hands and knees. Then, slowly lower your hips to your heels and rest your forehead on the ground.
Corpse pose: This pose is a great way to relax and rejuvenate your body. To do a corpse pose, lie on your back with your legs extended and your arms at your sides. Close your eyes and relax your entire body.
Downward-facing dog: This pose is a great way to stretch your hamstrings and calves. To do a downward-facing dog, start on your hands and knees. Then, step your feet back so your body forms an inverted V shape.
You can incorporate these poses into your cross-training program by doing them for 5-10 minutes after your workout. You can also do them independently as a form of relaxation or meditation.
If you are a member of Pelican Athletic Club, you can also find gentle yoga classes on our schedule. Our yoga instructors are experienced and knowledgeable, and they can help you to get the most out of your yoga practice.
Liz’s Cafe is a popular spot for PAC members of all ages - and for good reason. They offer a variety of food and drinks to satisfy any craving They provide a comfortable and inviting atmosphere to relax and enjoy a meal or a cup of coffee.
In this article, we will take a look at the
top five most popular items in the cafe. These items are popular for a reason - they are delicious, satisfying, and offer great value for money. Whether you are a regular at Liz’s or you are just looking for something new to try - these are the items you should definitely order.
These wraps are a perfect bite for lunch. Diced marinated chicken, crunchy romaine lettuce, parmesan cheese, and Liz’s homemade Caesar dressing on a soft tortilla of your choice. Every single bite is AMAZING! These wraps have it all: flavor, crunch, freshness, cheese…all wrapped in a soft tortilla.
A delicious and refreshing mix of fresh, seasonal fruit. This bowl includes cantaloupe, grapes, strawberries, honeydew, blueberries and pineapple - all cut to perfection and served in a generous portion. It’s a great way to start your day or enjoy as a healthy snack.
A delicious salad made with spring mix, fresh strawberries, blueberries, avocado, red onion, cranberries, candied pecans, blue cheese crumbles and your choice of salad dressing. This salad is a great source of vitamins, minerals, and antioxidants, and it’s a perfect way to get your daily dose of fruits and vegetables.
A 6 oz grilled chicken breast marinated in a blend of herbs and spices, then grilled to perfection. It’s topped with crisp lettuce, juicy tomato,mayonnaise and your choice of toast (white or wheat) or a white bun.
This refreshing and nutritious smoothie is a great way to start your day or refuel after a workout. It is made with a blend of spinach, mango, avocado, bananas, apple juice, and coconut water. The spinach provides a boost of vitamins and minerals, the mango and avocado add a tropical flavor, and the bananas and apple juice give it a creamy texture. This smoothie is also a good source of fiber and protein, so it will keep you feeling full until your next meal.
Gumbo is a staple in Louisiana cuisine. It is made with a roux (flour and oil mixture) and various meats, seafood, and vegetables. Gumbo can be made with chicken, sausage, shrimp, crab, or any combination of meats and seafood. It is typically served over rice, but the real Cajuns will say to serve it over potato salad. We will go with the classic chicken and sausage for our gumbo!
Ingredients:
> One cup of vegetable oil
> One cup of all-purpose flour
> Two onions, chopped (I like onions.)
> One green bell pepper, chopped
> 4 celery stalks, chopped
> 6 (large) cloves garlic, minced
> One teaspoon of dried thyme (If you go for fresh thyme, drop this to 1/3 teaspoon.)
> 1/2 teaspoon cayenne pepper (If you want extra spice.)
> Three bay leaves
> Three 32oz containers of Chicken Stock
> One Tablespoon of Cajun or Creole
Seasoning
> One Teaspoon of Salt
> One Teaspoon of Garlic Powder
> Two whole rotisserie chickens This is the easiest route, but if you want to WOW your guests, Go with 4 lbs. of bone-in chicken thighs (don’t toss the bones, as we will use those too). To cook the chicken, I prefer smoking them, but grilling or baking also does the job.
> 2 Lbs. of smoked sausage (I have found a 1lb of Mild DD sausage and 1lb of Hot DD sausage is PERFECT.)
> 4 cups of water
> One ICE COLD bottle of water (This is for the VERY end and helps lock all the flavors together.)
Chop the Onion, Bell Pepper, Celery, and Garlic. Slice the sausage and pull apart the chicken. Save the remaining skin and bone in a bowl off to the side. Put all prepped ingredients in the refrigerator.
In a pot off to the side, add the three containers of chicken stock, the skin and bone from the chicken thighs, bring the stock to a boil, then cover and drop to a simmer. Just let this simmer until needed.
You may also want to brown the sausage at this point. Once browned, remove, cover, and set in the fridge. Take some of the hot stock and deglaze your pan and add this to your chicken stock pot. We will be straining the stock before adding it to our gumbo.
Instructions:
1. Heat the oil in a large pot (I use a 14-quart Magnalite pot) over medium heat. Add the flour. This step can take anywhere from an hour to TWO hours. Depending on your heat. If this is your first gumbo, I suggest lowering the heat to avoid burning. Keep stirring the roux until you get a dark chocolate color. (The darker the roux, the richer the gumbo will be)
2. Add the onion, bell pepper, celery, and garlic to the roux and cook, and cook for 15 minutes or until vegetables are SOFT. (If you could contain this smell and make a candle, you be a millionaire!)
4. Add your Cajun seasoning, salt, garlic powder, thyme, bay leaves, sausage, and FOUR cups of water.
5. Bring to a boil, cover, reduce to a simmer, and cook for ONE hour.
6. Once your first hour of cooking is done, stir in the chicken. (We add the chicken here because if you add it earlier, your chicken will shred to nasty little pieces)
7. Bring back to a boil, cover, and reduce heat to low for ONE MORE hour.
8. After this last hour of cooking, add one bottle of Ice-cold water. This is a trick I learned, and maybe it’s in my head, but it locks ALL the flavors in!
9. Serve hot over rice (or potato salad) and ENJOY!
3. Add your stock (a little at a time) until you get a creamy peanut buttery texture. Then add the remaining stock. (Make sure you sift your stock through a small sifter before adding to the roux, this removes all the bones and little pieces of sausage scraps we added previously)
BY SEBASTIAN PASTOR
PAC Pacers is a social fun run or walk (some even bike!) for all ages, abilities, PAC members, and non-members. The group meets every Wednesday evening at the Mandeville trailhead starting at 6:15 pm. Before running, there is time to chat, hang out, listen to announcements, and review the routes. Afterward, some stay to have a bite to eat together! During the summer, the group provides mid-route water to support a SAFE & happy run during these sweltering days.
creating a supportive & loving running group environment after her marathon running experience with the Leukemia/Lymphoma Society’s Team in Training organization.
Brittany tells the story of her journey:
This group is making one of Brittany Pastor’s dreams come true. Brittany dreamed of
“In 2011, I wanted to give back to the community, but I also had an interest in physical activity (I disliked running). I was listening to the radio, and there was an ad for the Leukemia/Lymphoma Society’s Team in Training organization. The deal was that they would train you to run a marathon, and in exchange, you hosted fundraisers to raise money for patients. It was exactly what I wanted to do! Three full marathons, countless half marathons, and two kids later, I am now at a place where I want to spread the love of movement via walking or running. It’s not about competing, being fast—it NEVER was. It was ALWAYS about “my” crew I showed up to run with. We are still friends to this day!”
PAC pacers are all about community and support—walking/running in the community and being together. Some people feel incredibly intimidated by meeting up with strangers or even just the idea of running. But have no fear! At PAC Pacers, there are walkers, runners, and casual strollers taking in all the nature around them.
“We are not a bunch of elite runners. Some of us hate running! We cheer on our walkers, run-walkers, kiddos, fast runners, slow runners, and everything else!
trailhead and start your running journey with PAC Pacers!
About Brittany Pastor
Brittany Pastor is the team leader of PAC Pacers. She is a passionate runner who loves to help others reach their fitness goals. Brittany is also a mom of two young children, so she knows firsthand the challenges of balancing family and fitness. She is committed to creating a supportive and inclusive running group where everyone feels welcome.
It’s truly all about being together, starting together, and knowing we have each other out there.”
If you’re looking for a supportive and fun running group, PAC Pacers is the place for you! No matter your pace or ability, you’ll be welcome in this community. So come join us on Wednesday evenings at the Mandeville
If you’re interested in joining PAC Pacers, you can find more information on the PAC website or by following the group on social media. So what are you waiting for? Come join us and start your running journey with PAC Pacers today!
A FUN AND EFFECTIVE WAY TO IMPROVE YOUR HEALTH
Are you looking for a fun and effective way to improve your health? If so, aquatic therapy may be the perfect option for you. Aquatic therapy is a type of physical therapy that is performed in water. The buoyancy of the water helps to reduce the stress on your joints and muscles, making it a great way to exercise if you have pain or balance problems.
At PAC Physical Therapy, we offer a variety of aquatic therapy programs to meet the needs of people of all ages and abilities. Our programs are designed to improve balance, coordination, strength, flexibility, and range of motion. We also offer aquatic therapy for people who are recovering from surgery or injury.
Scott, M.P.T., and Alli
Below is a list of just a few of the benefits of aquatic therapy:
• REDUCES PAIN AND INFLAMMATION
• IMPROVES BALANCE AND COORDINATION
• STRENGTHENS MUSCLES AND BONES
• IMPROVES FLEXIBILITY AND RANGE OF MOTION
• HELPS TO LOSE WEIGHT OR MAINTAIN A HEALTHY WEIGHT
• PROMOTES RELAXATION AND STRESS RELIEF
Julie W. Andre`: “I’ve been an exercise person since 1970. Aquatic therapy gave me immediate relief when I fell and hurt my back. I love the water and look forward to my aqua therapy sessions. I highly recommend aqua therapy with Scott and Alli.”
Fran Norwood: “I was looking for a change from working out in the gym and going to yoga classes. I decided to try aquatic therapy and I’m so glad I did! Scott designed a water exercise program to meet my specific needs and Alli is a great coach. I particularly like how it feels doing the exercises in the pool. I highly recommend aquatic therapy with PAC PT.”
If you are looking for a safe and effective way to improve your health, we encourage you to contact PAC Physical Therapy today to schedule a consultation. We would be happy to answer any questions you have and help you find the right aquatic therapy program for you.
Please call us at 985-626-3641 or email us at PT@thepac.com. All major insurances are accepted, and this is a service paid for by most insurance providers.
Swimming is a great way to exercise, stay cool in the summer, and have fun. But what if you've never been a strong swimmer? Or what if you haven't swum in years? Is it too late to start?
Here are a few tips to help you get started:
Start slowly. If you need to be a stronger swimmer, start by swimming for short periods. Gradually increase the amount of time you spend swimming as you get stronger.
The answer is NO! It's always possible to fall in love with swimming. In fact, there are many benefits to starting swimming later in life.
Find a comfortable pool. At PAC, we warm our pools in the cooler months.
Wear comfortable clothing. But make sure it is snug enough not to fall off!
For one, swimming is a low-impact exercise. This means it's easy on your joints, so it's an excellent option for people with injuries or chronic pain. Swimming is also a great way to improve your cardiovascular health.
Listen to your body. If you start to feel tired or sore, take a break. There's no need to push yourself too hard.
With some practice, you'll swim like a pro in no time!
In addition to the physical benefits, swimming can have many mental and emotional benefits. Swimming can help you relax and de-stress.
At Pelican Athletic Club, you can book Adult Lessons to perfect your technique, join one of our aquatics group exercise classes, or join our complimentary Endurance Edge classes in the pool!
Start your love affair with swimming today!
In our quest for beauty and selfcare, aesthetic treatments have become increasingly popular for achieving radiant, healthy-looking skin. This article will delve into four popular aesthetic procedures: HydraFacials, Spa Facials, Dermaplaning, and Full-Body Sugar Exfoliation. These treatments offer various benefits and can help individuals attain a rejuvenated and glowing appearance.
HydraFacials are non-invasive and advanced skincare treatments designed to improve skin texture and appearance while providing deep hydration. This multi-step procedure involves cleansing, exfoliation, extraction, hydration, and antioxidant
infusion. The HydraFacial device utilizes a vortex technology that gently removes impurities, dead skin cells, and debris from the pores, leaving the skin refreshed and revitalized.
• Improved skin tone
• Reduced fine lines and wrinkles
• Diminished hyperpigmentation
• Reduced oiliness and congestion
• Suitable for all skin types, including sensitive skin
• Can be customized to address individual skin concerns
Spa facials are classic aesthetic treatments offered in luxurious spa settings. These facials go beyond the basic skincare routine, providing a deeply relaxing experience for the skin and the mind. Spa facials typically involve cleansing, exfoliation, steaming, extractions (if needed), facial massage, mask application, and moisturization.
What if there was a way to get radiant, healthy-looking skin without spending hours in the spa?
• Relaxation and stress relief
• Improved blood circulation
• Promoted skin cell turnover
• Brighter, more radiant skin
• Reduced signs of aging
Dermaplaning is a manual exfoliation technique that uses a sterile surgical scalpel to remove the top layer of dead skin cells and fine facial hair (peach fuzz). This treatment effectively exfoliates the skin, leaving it smooth, soft, and glowing. The process is painless and can be performed independently or as a pre-treatment before other skincare procedures, allowing better product absorption.
• Smooth, soft, and glowing skin
• Reduced dullness and uneven texture
• Enhanced skin tone
• Better product absorption
While we often focus on facial skincare, our bodies deserve attention and care. Fullbody sugar exfoliation is a spa treatment that aims to rejuvenate the entire canvas of the skin. During this procedure, a mixture of sugar, oils, and nourishing ingredients is gently massaged onto the skin, exfoliating away dead skin cells and promoting healthy skin renewal.
• Increased skin softness
• Improved texture
• Enhanced skin tone
• Better absorption of body lotions and oils
• Refreshed, revitalized, and glowing skin
Aesthetic treatments like HydraFacials, Spa Facials, Dermaplaning, and Full-Body Sugar Exfoliation offer a variety of benefits for achieving radiant and healthy skin. These treatments cater to diverse skincare needs and preferences, from deep hydration and rejuvenation to gentle exfoliation and overall relaxation. As with any aesthetic procedure, it is essential to consult with a qualified skincare professional to determine which treatment is best suited for individual skin types and concerns.
Pamper yourself with these transformative experiences to unveil your skin's potential. Remember, investing in self-care and skin health is an investment in your overall wellbeing and confidence.
Are you feeling anxious about going to the gym? You're not alone! Many people feel nervous about working out in a new environment.
Here are a few strategies to help you overcome gym anxiety:
Know before you go. Do some research on basic exercises and how to perform them correctly. This will help you feel more confident and reduce your risk of injury.
Use deep breathing exercises. Deep breathing can help calm your nerves and reduce anxiety symptoms.
Change your perspective. Instead of thinking about how anxious you are, think about how excited you are to start your fitness journey!
Use the buddy system. Going to the gym with a friend can make the experience more fun and less intimidating.
Start slowly. Don't try to do too much too soon. Start with a few simple exercises and gradually increase the intensity and duration of your workouts as you get stronger.
Don't be afraid to ask for help. If you have any questions about how to use a machine or perform an exercise, don't be afraid to ask a trainer or another gym member for help.
somewhere. Everyone at the gym was a beginner at one point. Don't worry about what other people think. Just focus on your own workout and you'll be fine.
The gym may be an intimidating place at first, but taking just a few steps in the right direction will get you training with confidence in no time.
Any football fan knows the type of food that goes well with a gamesnackable appetizers to ensure everyone is filled with energy (and team spirit)!
We’ve gathered up one of our favorite healthy — well, healthy-ish — game day recipes to make sure there’s a snack for everyone to enjoy. Skip the pre-made foods in favor of fresh ingredients — and it’ll make a world of difference. So, for the folks who want to ensure they’re serving up food that’s as wholesome as it delicious, this recipe is ideal.
Protein-packed, fiery and addictive, these Buffalo nachos are a heat seeker’s dream. All you need is a few simple ingredients and then you can cook and serve ‘em on one sheet pan, which makes cleanup a breeze. I tend to use leftover skinless chicken breast or thighs, but you can also utilize store-bought rotisserie chicken to save time and energy. Just shred
the poultry with your hands, toss it with your favorite hot sauce, sprinkle on the cheese and you’re ready to create a spicy and crunchy adventure. For a little extra heat, drizzle on my creamy Buffalo sauce and an additional dose of hot sauce.
And remember: The best things in life are meant to be shared!
Nachos
1/3-1/2 cup hot sauce
3 cups shredded cooked chicken
8-10 ounces tortilla chips
1⅓-2 cups shredded 2% reduced-fat Mexican blend cheese
Topping
1/2 cup low-fat or non-fat plain Greek yogurt
3-5 tablespoons hot sauce, plus more to taste
3-4 scallions, thinly sliced
1. Preheat oven to 400 F.
2. In a medium bowl, mix the hot sauce with the shredded chicken until well-coated. Set aside.
3. Place the tortilla chips in an even layer on a baking sheet, face-side up, so the chips will hold the toppings. Add the chicken evenly over the chips, followed by the cheese.
4. Bake in the oven for 8 minutes, until the cheese is melty and the corners of the chips start to turn golden-brown.
In a small bowl, combine the yogurt and hot sauce.
When the nachos come out of the oven, drizzle the sauce over the warm, melty cheese and garnish with scallions. For extra heat, drizzle additional hot sauce over the top. Serve immediately.
