Northshore Fitness | Summer 2023

FEATURES

LIZ’S WHERE Y’AT CAFE

YOUTH FITNESS

SUMMER EVENTS

MEMBER

SPOTLIGHTS

THE GAGNONS

SHAWN LEDIG

BENTLEY HARVEY

BRAYDEN & BAILEY BURRIS

UPCOMING PROGRAMS & EVENTS

SUMMER CLUB HOURS

Monday – Friday 4:45 AM – 10:00 PM

Saturday 7:00 AM – 7:00 PM

Sunday 9:00 AM – 7:00 PM

SUMMER HOLIDAY HOURS

Memorial Day

7:00 AM – 7:00 PM

4th of July

7:00 AM – 7:00 PM

SCHEDULED EVENTS

MAY

May 11th - YES to Ogden Museum of Southern Art

May 12th – Cookies and Caffeine | 6am – 8pm

May 20th – Summer Kickoff | 11am – 2pm

May 29th – Murph (CrossFit) | 8am – 12pm

JUNE

June 9th - YES Expedia Lunch & Learn

June 9th – Dive In Movie | 7pm – 9:30pm

June 17th – Popsicle Day | 10am – 12pm

June 19th – Cookies and Caffeine | 8am – 10pm

JULY

July 4th – 4th of July Party | 12pm – 3pm

July 19th – Kids Luau | 5pm – 7pm

July 28th – Dive In Movie | 7pm – 9:30pm

AUGUST

August 5th – End of Summer Party | 11am – 2pm

August 16th – Cookies and Caffeine | 8am – 10pm

CONTACT US

If you would like to speak with anyone on the team, please ask for them at the front desk, call 985.626.3706, or email them at the addresses listed.

Alix StPe GENERAL MANAGER alix@thepac.com

MARKETING

Rachel Crowley rcrowley@thepac.com

CHILDCARE

Karen Cowhey kcowhey@thepac.com

HUMAN RESOURCES

Breanna Grimes breanna@thepac.com

MEMBERS HIP Grace Rousset grace@thepac.com

STAY CONNECTED

pelicanathleticclub

pelicanathleticclub

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

YOUTH SUMMER PROGRAMS

APRIL

Junior Spring Session I April 17th – May 17th

MAY

Summer Swim Team | May 15th

Ice Cream Party Date NIght | May 19th

Swim Lessons Start | May 20th

Junior Summer Tennis Session I May 29th – June 28th

PASS JV | May 22nd

Foundations | May 22nd

JUNE

Tri-Kids | June 5th

Kids’ Classes Begin | June 5th – July 28th

Slumber Party Date Night | June 16th

JULY

Junior Summer Tennis Session II | July 10th – August 9th

Water Fun Date Night| July 14th

HIGHLIGHTS

PLAYLAND HOURS

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 8:00 am – 8:00 pm

Friday 8:00 am – 6:00 pm

Saturday 8:00 am – 1:00 pm

Sunday closed .

DINING

Happy Tummies & Love!

IF THAT’S

Liz has been a long-time member of PAC and knew our culture and community would be perfect for expanding her Diner. The time came in February 2023 to put the “Y’at in the PAC!” With many of Liz’s customers in PAC already, she knew she could bring a healthy and diverse menu with many more options available to members. Just like when she opened her Diner in 2009, she plans to let the menu evolve, paying attention to members’ wants and needs as much as possible. While the kiosk limits dishes due to the size of the kitchen, she plans to utilize every inch of space to its max to fill the Café’s needs. “I keep my ear to the ground and welcome input. If I can do it and it makes sense, I do it.”

to everyone. She perfectly complements what we always say at PAC: “ We are so much more than a gym; we are a FAMILY.”

This summer Liz and her family (staff) have HUGE things planned for the PAC Café, such as opening the Cabana and offering poolside service!

“YES, INDEED! WE WILL HAVE OUR HOMEMADE DAIQUIRIS, BLOODY MARYS, SLUSHIES, AND ICE CREAM BARS FOR THE KIDS, PLUS, PLUS!” YOU DON’T WANT TO MISS OUT!

Here’s Liz’s story:

Customer service with love, gratitude, and thankfulness is essential to her success. Liz walks around the café, talking ‘Y’at’

A self-proclaimed Y’at, born in New Orleans, LA, and a Mount Carmel High School graduate, Munson has lived in Mandeville for the past three

HOW CUSTOMERS FEEL WHEN THEY LEAVE THE WILDLY COLORFUL LIZ’S WHERE Y’AT DINER IN OLD MANDEVILLE, LIZ MUNSON FEELS SHE HAS DONE HER JOB.

decades.

Munson was introduced to the food service industry via Foxy Balls Snowball Stand in

West End and transformed her skills into retail sales/sales management roles for many years. Her passion evolved back to restaurants when she relocated to the Northshore in the early 90s, where she’d serve and manage customers.

Within the teal and pink walls of the Diner, servers are decked out in psychedelic chic tie-dyed t-shirts, smile, and chat with customers as they deliver platters of savory scramblers, “Bennies,” Belgian waffles, eggs Sardou, Berry Crazy French toast, and a long list of delightfully creative twists on standard breakfast fare. “I can’t take one thing off the menu,” Munson said. “I’ve tried, and my customers won’t have it.”

In 2019 (right before Covid), Liz’s life came to a standstill when a fire erupted in her restaurant. She thought this might be the end. Everything she had worked so hard for was up in flames. Liz did not know then, but the fire would connect her to people and the community more than her wildest dreams. From the fire, she met someone who has become integral to her success since then, Shoe Shoemake; now, her Operational Manager was one of the first to come to her side after the incident. Shoe, at the

time, was a contractor and said that when he reached out to subcontractors to help rebuild the Diner, he didn’t have a single person not interested. They had all been to Liz’s before and knew the importance of getting her Diner back up and running. After the restaurant was rebuilt, Liz didn’t give Shoe any option. He was hers from then on out. Liz said Shoe and his wife Tori (FOH Operations Manager) leadership are why she can sleep at night, plus the coup d’état culinary skills of Chef Christopher Souto’s execution of Liz’s savory recipes. The Diner’s latest accolade featured Liz’s creation as the top Louisiana Diner in the state of Louisiana in Southern Living’s magazineMarch 2023. For a Southern girl, that was “A dream come true!”

(Sources: Nola.com, Liz Munson, and WWL.com)

SURVIVING SUMMER Without Stressing

KIDS CAN’T WAIT FOR SUMMER BREAK, BUT THIS TIME CAN BE CHAOTIC FOR PARENTS. SO HERE ARE SOME TIPS FOR SURVIVING SUMMER WITHOUT STRESSING.

1. Schedule – Even though it is Summer, keep a schedule. It can be less rigid than during the school year. But getting too far off of their typical routine could make kids tired and cranky, making the transition back to school in a few months more difficult. It is undoubtedly good to slow down and not rush, especially in the mornings but try to get them up and to bed around the same time.

2. Healthy Eating - Let kids participate in food choices and cooking when possible. If they have some decisionmaking power when shopping or can help prepare food, they will have more buy-in to eating healthy foods.

3. Move - We all know how important it is to move. But finding some way to fit movement into every day is essential. Summer freedom offers many opportunities to move from riding bikes to swimming, running, and playing with friends or even a dance party in the living room.

4. Read - Even though kids need a break from school, leisurely reading will keep their brains active. In

addition, taking your kids to the library and letting them choose books is fun and free and can empower them to become better readers. Reading books as a family is also a great summertime activity.

5. Limit Screen Time –

It is important to give them some choices in when to use that time, but once you set the limits, stick to them. Let them help you make a list of things they can do off-screen, such as playing a board game, playing outside, making a craft, etc. Be sure the list is visible, so they know there are other options when their screen time is up.

6. Responsibility –

It is important to involve kids in caring for their things and spaces. We often label this doing “chores” when actually we want to teach kids to be grateful for having basic things like a clean home, a bed, food, clothes, and toys. Teaching responsibilities in caring for these things can instill a sense of gratitude. Also, kids must learn to do laundry, wash dishes, and make beds since those are necessary life skills.

7. Time - The old cliché “time is the most valuable thing you can give your child” is true. Even though it can be stressful sometimes, they are only young for a short while. Try to meet them where they are and just be present with them. The time does not have to be activity filled or expensive; try taking a nature walk, going on a bike ride, reading, watching a movie, or camping out in the backyard.

By: Nicol Rabalais, M.Ed.

Note: Remember it is essential to take kid-free time to relax when you can. Incorporating relaxation techniques like yoga and meditation can help manage summer chaos. Also, Summer is the perfect time to plan family visits. Spending time with grandparents and other family members can help foster closer relationships while giving you time to refresh.

PAC can help the entire family stay healthy this summer. We offer many things for kids, such as swimming, tennis, kids’ classes, foundations classes, and jv pass. We also offer child care for different ages so parents can work out or take a class. (This issue lists summer youth activities on page 27.)

The Gagnons

The Gagnons (family of four) have been members of PAC for over eight years. Before they had children, Shannon (wife) and Donnie (husband) were a part of the evening crowd, working out with the bodybuilding community. Once they had children, Donnie began to come at 4:45 in the morning. You can always spot Donnie in the mornings, as he loves chatting with everyone. Shannon attended CrossFit at noon until her first son was born, then she began going to the 9:30 am CrossFit (aka Mom-Fit).

The Gagnon family utilizes the entire club, from Body pump, Barre, and Zumba to the stream room and Playland. You can also catch them all summer at the pool and splash pad. They also have a great relationship with the staff, from Hope in the Pro Shop, Ken in the facilities, and Karen in the childcare (just to name a few).

Shannon said their favorite thing about the club is “the relationships are our favorite thing about the club. Our friends are trainers and coaches, and we love seeing them daily. We love the childcare so that we can work, work out, have a bible study with friends or go on a date with each other; the options are endless on how to spend that time!”

“THERE IS SUCH A WONDERFUL COMMUNITY OF SUPPORTIVE MOMS ALL FACING THE SAME CHALLENGES AND SUCCESSES RAISING KIDS AND STAYING FIT. THE FRIENDSHIPS ARE IRREPLACEABLE, AND I’M THANKFUL FOR THEM EVERY DAY.”

SHAWN Ledig

Shawn Ledig was born in Cajun country (Lafayette), Louisiana, and raised in the small town of Baker, Louisiana. Shawn now lives in Mandeville, LA, with his wife Angelique and his kids (Seth (19), Stella (15), and Soren (8)). Shawn and his family have been members of PAC since 2019 when they were looking for a family-oriented health club with many amenities to enjoy. They frequently use the free weight room, pools, basketball courts, yoga, and specialty training areas.

he picked up beach volleyball and was blessed to have the opportunity to play in the National Volleyball League

Since joining, Shawn says that what he loves most about PAC are the friendships he has built with other members. Shawn states, “It’s something I look forward to just as much as I look forward to getting my workouts in.” Shawn’s family feels the same way. His wife loves her group training classes, his oldest son works out with all his friends, his daughter enjoys yoga and working out, and his youngest is a BIG pool fan and is always eager to see his friends in the YAC room. Shawn played multiple sports growing up (basketball, football, and track), but his primary focus was basketball. In his 30s,

(NVL) and The Association of Volleyball Professionals (AVP). He sustained a severe injury when competing at the Austin AVP tournament in 2019. To play volleyball again, he had to do rehabilitation therapy to be able to compete again in 2020. Unfortunately, Covid stopped his return as they canceled the 2020 season. During that time, his youngest son (Soren) started taking Jiu-Jitsu classes. After six months, his son asked him to train with him and compete in an upcoming tournament. They both took

home gold medals, and Shawn was hooked! He now competes all over the world at JiuJitsu tournaments. To say Shawn has excelled

in the Jiu-Jitsu world since he started competing would be an understatement. He has claimed gold TEN times and is currently No. 1 in the world in Master 4 Super Heavy (Blue Belt). Persistence is what Shawn credits to being able to excel in so many different ventures. Shawn states, “It’s hard to beat someone who never gives up.” When Shawn isn’t training on the mat for his next big event, he is working out at the PAC and doing his recovery at Beon.

With all of Shawn’s accomplishments, I’m sure you are wondering how he stays motivated. Shawn stated, “Most people struggle with motivation, and although it can be tough, I use a specific set of tips to keep me on track.”

SHAWN’S TIPS TO STAYING MOTIVATED:

1. I set one specific goal at a time and work to be the best in whatever I pursue.

2. I break my major goals up into smaller tasks (Daily, Weekly, Monthly, and Yearly)

3. I visualize and make sure that I make my goals a part of my daily routine, whether it is training, coaching juniors, studying, or keeping a journal (which I highly recommend).

4. I use positive self-talk daily, which includes listening to positive motivational talks and Podcasts. What I Meant to Say podcast on Spotify is my go-to, and I am a Be Better Ambassador for Be Better Media. What you focus on grows, so I ensure I take in content that aligns with my values.

5. I surround myself with like-mind individuals (my tribe) on and off the mats.

6. I use motivation from others. (Speakers, mentors, coaches, family, and friends)

7. I take a short break and remember WHY I’m doing what I’m doing in the first place.

8. Lastly, I stay disciplined even during active rest and recovery.

Shawn’s next Major Jiu-Jitsu tournament is the Nashville International Open IBJJF Jiu-Jitsu Championship 2023

summerESSENTIALS ESSENTIALS

PAC COTTON WASHED

BASEBALL CAPS - Comfort caps perfect for sitting by the pool, hanging out at home, or for those times you must grab and go.

SPF 50 & 30 SUNCREEN-

The baby Sunscreenprotect baby’s delicate skin with a gentle, mineral formula that’s free of chemical sunscreen actives.

MUD PIE HAT AND TOTE SET

-Tote Bag and Hat Gift Set is necessary for sunny days ahead! The two piece set comes with a woven paper straw tote.

PAC YOUTH TANK

TOPS- These are great for the kiddos on a sunny day by the pool or attending our summer youth children fitness classes.

OWALA WATER

BOTTLE - The FreeSip to let you choose your own adventure—hold upright to sip through the built-in straw or tilt back to swig through the widemouth opening.

SENITA BELT

BAG – The perfect spot for all of your essentials whether working out or by the pool.

YOUTH BATHING

SUITS- Youth Sizes available from 2T-10.

MAXX

SUNGLASSES - All Maxx sunglass lenses are UV400 rated, blocking more UV rays for 100% UV protection.

3 REASONS WHY PEOPLE AVOID TRYING CROSSFIT

& HOW PAC CAN HELP YOU OVERCOME YOUR FEARS

Imagine: You walk into the Performance Center at PAC, and you see people hanging from the Rig, climbing a rope, or someone lifting a bar with what appears to be heavy weights. In addition, you see an acronym on the whiteboard: “WOD.” What does THAT stand for? We know all of this can be uncomfortable at first glance. The PAC CrossFit community wants you to know that CrossFit is for all ages, abilities, and body types. Some of the main objectives of CrossFit are to improve one’s mobility and range of motion. This type of functional fitness can assist with simple, everyday movements such as picking up your child or getting out of your car.

1. CROSSFIT IS TOO EXPENSIVE

The reality is—it’s true. A stand-alone CrossFit gym and membership may cost anywhere from $100 or more. How

can you overcome paying an expensive, stand-alone CrossFit membership?

We have you covered. At Pelican Athletic Club, CrossFit is part of your membership, along with 2-hour childcare, 48 additional workout classes, pools, hot tubs, steam rooms, and MORE! In addition, CrossFit classes are offered every day of the week, except for Sunday, at various times from 4:45 a.m. through 5:30 p.m.

2. I AM NOT FIT ENOUGH, AND I AM INTIMIDATED

If I have heard it once, I have heard it a million times— “I could never do that!” However, anyone can do CrossFit, and everyone is welcome. How can you overcome feeling like you are not fit enough to attend CrossFit? Show up. As discussed above, CrossFit is for all ages, abilities, and body types. CrossFit is about showing where you are RIGHT NOW on your fitness journey and starting slow. The CrossFit community will encourage you to show up, do your best, and not give up!

Before you know it, you will feel stronger and safely do simple, everyday tasks.

3. CROSSFIT IS TOO DANGEROUS, AND I FEAR HURTING MYSELF.

Let me take you back to the introduction, where you imagine yourself walking into the performance center and seeing members

performing those seemingly advanced moves. Of course, some members are advanced. But, most individuals who attend the gym are new and inexperienced. With any physical activity, there is a risk of injury. However, taking the time with your workout and mastering the movements will lessen the risk of injury. CrossFit is no different. How can you overcome the fear of hurting yourself at CrossFit?

Show up and scale. The CrossFit coaches and community will help you succeed. You can show up and opt for the “scaled” option of the “WOD” (Workout of the day...finally, someone defined this!) The scaled option allows you to modify any move you cannot perform. You can and

should start slow with the movements and low with the weights to ensure you safely move through the workout and treat each workout as a way to build your strength and focus on mobility.

READY TO TRY CROSSFIT?

In the end, CrossFit is just like any other new workout. The fear of the unknown can be scary, but you will never know until you try. At PAC, we are a community and will support you through your fitness journey.

So, grab a friend and try CrossFit!

SHOW UP, SCALE, AND HAVE FUN!

THE WEIGHT LOSS CHALLENGE

by Jake Palo

The premise of weight loss is simple: the number of calories consumed must be less than those expended. Any calories that are not spent on exercise throughout a given day will convert to body mass, and in turn, will cause weight gain. The two most common weight loss methods are working out and dieting. Exercise burns a great number of calories in a short amount of time allowing you to gain muscle mass, while dieting reduces your caloric intake.

during exercise which can vary from 150 to 500 calories depending on the intensity of the workout. Additionally, working out builds muscle mass, which is more metabolically active than fat. This means that for every pound of muscle mass gained, you burn an additional 50 calories per day. For example, by gaining 5 pounds of muscle mass, you burn an additional 250 calories a day, which translates to 2 pounds of weight loss per week.

Other lifestyle modifications can include methods such as intermittent daily fasting, eating small frequent meals, or even fasting for a full day once a week. It is important to note that diets can be customized to maximize weight loss efficiency, as everyone’s body functions differently, and standardized diets can produce different results for different people.

There are small changes, such as taking stairs instead of an elevator or standing instead of sitting at work, which can burn around 2.5 - 5 calories; however, working out burns calories at a much higher rate. You burn calories

Working out focuses on calorie burning, while dieting focuses on reducing calorie consumption. Some basic ways to reduce your calorie intake are:

● avoiding liquid calories (such as sodas or milkshakes)

● limiting calorie consumption to less than 500 calories per meal

The truth is that creating a diet can be difficult without specialized nutritional knowledge, and maintaining motivation to lose weight can be challenging. Loss of motivation and lack of information prevent many people from pursuing a weight loss journey. At bēon, we have designed several packages for body transformation that take the work out of working out.

sponsored by: Matti Palo,MD

Best Outdoor Family Fun Adventures on the Northshore

BY SEBASTIAN PASTOR

When it comes to fun outdoor family-friendly adventures, the Northshore is jam-packed with options. So even if you can’t invest in a big vacation this year, there’s no reason your family can’t have a fantastic spring break or summer right here at home.

One of the best things about the Northshore is its proximity to outdoor recreational areas. With access to hiking and biking trails, lakes and rivers, and even swamps, there’s no shortage of outdoor adventures to be had. Below is a list of just a few incredible outdoor adventures the Northshore offers.

HIKING

Yes, you are correct; the Northshore has ZERO hills. However, this does not mean we don’t have any hiking trails (Even though hiking may be a strong word).

For example, you can visit the beautiful Fontainebleau State Park, only five minutes from PAC. They have the PERFECT trail inside the park, suitable for the entire family. Named Cane Bayou Track, the trial is a total of 4.4 miles out and back. The

path is considered an easy route and takes an average of 1 hour and 20 minutes to complete. This area is a trendy area for birding, fishing, and hiking. The trail is open yearround and is beautiful to visit anytime. Dogs are welcome but must be on a leash.

BIKING

Walk or bike the Tammany Trace, a 31-mile paved path from Covington to Slidell. Tammany Trace is the only rails-to-trails conversion in Louisiana, offering plenty of green spaces and bridges over bayous and waterways. You can rent bikes from Brook’s Bike Shop (in Covington

or Mandeville) or Bayou Adventure (Lacombe). An easy, convenient, and gorgeous section of Tammany Trace is Covington to Abita Springs (only 3.5 miles), including this crossing of the Bogue Falaya River.

GLOBAL WILDLIFE

The famous Global Wildlife is located in Folsom, La (about 30 minutes from PAC). This majestic place sits on 900 acres of beautiful Louisiana countryside, with 12 ponds and a lake. During your tour, you’ll face free-roaming bison, giraffes, zebras, camel, elands, and much more! The wildlife preserve is home to over 3,500 exotic, endangered, and threatened animals from all over the world.

KAYAKING THE BOGUE FALAYA

If you want to get on the water this summer, we have

the place for you! Passing through the heart of our parish is the Bogue Falaya river. If you visit Chimes restaurant in Covington, you can rent a kayak and explore the beautiful river with many spots to pull over, enjoy a drink, or relax.

MANDEVILLE TRAILHEAD FARMERS MARKET

If you have not visited the Mandeville Trail heads farmers market, you are truly missing out. The farmers market takes place every Saturday from 9 am – 2 pm. You can get everything from breakfast, lunch, and every gift you can think of. My top three choices from the Market are the $3 breakfast tacos, Morris Macarons, and lunch from the Southern Soul food vendor (Willies Taste of Soul). You can also enjoy some live music while you are there.

KOOP DRIVE PLAYGROUND

Do you need to get some energy out of the children? I have the perfect place. The Kids Konnection Playground, located off Hwy 59 on Koop Drive, is a fantastic playground accessible to kids of all abilities. The playground includes a play area for the younger kiddos and those a little older, along with a sand play area, water play area, and even a real-life (retired) fire truck. The playground is entirely fenced-in as well. There is also no cost to attend this park.

Young Energetic Seniors (YES)

The Young Energetic Seniors program began in 1997, just one year after PAC opened. The YES program is open to any PAC member aged 60 or over and is in place to meet our senior population’s fitness, social, and emotional needs. Our Senior Coordinator, Jenny Dreessen, teaches the YES Circuit classes every Monday, Wednesday, and Friday at 9:45 am in the circuit studio. Still, YES members aren’t required to attend those classes to participate in the YES events. Monthly YES events are planned both on and off-site. Recent on-site events include monthly birthday celebrations in the café and lunch and learn workshops with notable speakers on subjects such as mindfulness, meditation, and Gardening Naturally. In recent months, the YES group has also enjoyed day trips to NOMA, the World War 2 museum, and the North House.

Please contact Jenny for more information about upcoming YES events at jenny@thepac.com.

Senior Events

Jenny Dreessen

PAC Seniors

IMPROVING BALANCE AND BECOMING CONFIDENT!

Balance training improves the health, balance, and performance of everyone from beginners to advanced athletes, young and not-so-young. However, this type of exercise is particularly important for older adults. As we get older, it’s common for our balance to worsen, which means life becomes more challenging (and not to mention more dangerous)! Many things contribute to diminished balance, such as inactivity, impaired vision, and weakened bones. Balance-focused exercises help improve coordination and stability and foster an increased sense of resilience and control in senior participants.

Three senior Pelican Athletic Club members have gained confidence in the PAC Balance class. Learn a little about their experience with the class below.

Eighty-twoyear-old Dick Hastings says he was not an athlete growing up. Instead, he ran and then walked the Crescent City Classic for many years as a way to do something special with his family. Dick has been retired for 27 years and a widower for six years and is very thankful to live right across the street from his daughter and her family. In June 2022, he had a bicycle accident that required four months of physical therapy, which he did at PAC with Scott McWilliams, M.P.T. Since November 2022, Dick has been attending Balance class every Monday and Thursday and has only missed one class. Dick schedules his Balance classes every week because they are such a priority in his life. His hard work and consistency enabled him to stand up from the floor unassisted, a physical

challenge he could not do for a long time. He says PAC’s Balance classes have given him so much confidence. Marie says, “I was glad I had been attending Balance class the day I walked across the parking lot at Home Goods while looking at my phone. I stumbled on the speed bump, but instead of falling, I planted one foot on the ground and tightened my thigh. We practice standing on one foot in Balance class. Thank you, Jenny and Anna!”

illness, she is just as surprised by how quickly she has regained it through focus and hard work. PAC’s Balance classes have helped Sophie move more mindfully while completing all her physical and household tasks. As a result, she has more energy during the day, can accomplish more, and wants to stay active.

Sophie says that one of the most important benefits of improving her physical health is how it has positively impacted her closest relationships. In addition, Sophie says Balance class has given her confidence to handle whatever life sends her way.

When Sophie was younger, she had great balance. However, she says her balance has declined, especially after age 65. She notes that, although she was shocked at how quickly her balance weakened after a serious

Balance class is held every Monday and Thursday at 10:50 am in the Mind Body Studio.

BENTLEY HARVEY The Man, The Myth, The Legend

Born and raised in New Orleans, Bentley moved to the Northshore in 1985 to raise his family. He began his tennis journey when his best friend started playing, and when he entered high school, he became competitive. He left the sport for a while but returned when his wife became interested. Bentley became a member of PAC when we first opened in 1995, and since then has been an avid user of the tennis courts and the weight room. Today, you can catch Bentley on the courts and inside working out. Over the years, Bentley and his friends have won many tournaments, but he is most proud of the team victories at State USTA tournaments and Southern Sectional tournaments. “Captaining and playing on those teams with great friends was the most rewarding.” Bentley formed a league, the “Bentleague,” which has become very popular in the tennis community. Because of it and our men’s tennis group overall, they have added many new members to PAC who come to play tennis with our group and participate in our league. The “Bentleague” league runs from September through December.

Northshore Championship Doubles

Juniors of the Month

Juniors of the Month Bailey & Brayden Burris

This brother and sister duo works hard on improving and is passionate about tennis. They are the 3rd generation of PAC tennis in their family. Their grandparents, Mike and Maureen LeCorgne, have been loyal charter members of the club since the grand opening of PAC. Their daughter (Braden and Bailey’s mom) Ashley LeCorgne Burris, followed in her parents’ footsteps in their love of playing tennis. PAC’s very own Barbara Fisher mentored Ashley. Ashley was a member of the SSA girls’ tennis team, leading the team to numerous state titles in 1999, 2000, 2002 and 2003. On top of that, she maintained a USTA State and Southern ranking.

Now, the 3rd generation looks like it’s in good hands. Bailey , who is 11 yrs old, has an enthusiasm for the game. Besides tennis, she enjoys spending time with her family and friends and any kind of water activities (boating, skiing, etc). Bailey is a very unique 11 yr old. You can find her on the PAC courts 2 to 3 times a week around 5:30 am before school starts. She just started competing in junior events and obtained a current LA ranking of 25 in G12s. Bailey was on the Junior Team Tennis team that came in 3rd at Regionals this past September, and her team will be going to state again in June.

Brayden , the older of the two, is 13yrs of age and has the same love and drive for the sport. He also loves to fish, be on the water and play baseball. However, this past summer, he decided to hang up his bat and trade it in for a tennis racket to focus on tennis full-time. Brayden is also found beside his sister, working on his game on the PAC courts early in the morning.

He is currently ranked in the state and is ready to compete during the summer tennis tournaments, including going to state in June alongside his sister and their teammates.

These two kids have a strong drive and excitement for the sport, which is all a parent and coach can ask for. The next step for Brayden and Bailey is to improve their rankings and play high school tennis like their mom, Ashley, did. They are definitely on the right track. No matter what the future has in store for the kids, they have a good understanding and foundation of the sport they can play for the rest of their lives and pass their knowledge on to the 4th generation.

IS HARD ON YOUR BODY; BUT, MAMA YOU GOT THIS!

By Lauren Landry, ACE certified- Personal Training, GroupX, Health Coach

First off, congratulations if you are reading this and just had a baby! I joined the Mom club five months ago; it has been my life's most rewarding experience. Secondly, give yourself grace through the postpartum recovery timeframe. It is messy and exhausting, but those baby snuggles and smiles make it all worth it.

If you are like many moms and me, you may wonder when you will feel like yourself again. Everyone's body is different, and getting back to your pre-pregnancy physique takes time and looks different for everyone. You might feel like taking care of that newborn is a workout in and of itself! Remember that your body spent nine months preparing for birth, so give yourself the time to fully heal and recover before jumping back into an exercise regimen.

You may feel good and be ready for some physical activity again. If that is you and your doctor has cleared you to exercise (typically 6-8 weeks), keep reading to learn about five safe and effective exercises you can do to help navigate your new postpartum self and safely get moving again after birth.

1. Walking

Lace up your tennis shoes, strap your baby in their stroller, and stroll around your neighborhood.

Walking lets you test out how well your body feels after delivery and eases you back into physical activity without risking significant injury. A simple stroll is good for Mom's body, vitamin D is good for the baby's development, and overall, it provides a huge mood boost, especially during those first few exhausting weeks. So I challenge you to lace up those tennis shoes, put your favorite playlist or podcast on, and get to stepping at least 3 days a week for 30 minutes!

2. Glute Bridge Lift

A common post-pregnancy concern is incontinence, courtesy of your still-healing pelvic floor. This exercise will help strengthen those weakened muscles that control your bladder and bowel movements. To perform a glute bridge lift:

• Start with your feet flat and wider than your hips.

• Press both hands and the small of your back down onto the floor, tilt your pelvis towards your belly, and roll up one vertebra at a time until your hips are raised to a comfortable height.

• Focus on engaging the muscles of your pelvic floor, buttocks, and hips with this exercise.

• Hold for five full deep breaths.

• Repeat five times, 3 - 5 days per week.

3. Cat / Cow

To reduce low back and pelvic floor discomfort, comfortably perform this stretch on all fours. Inhale and allow your belly to relax as you gently extend through your spine from your head to your tailbone. Exhale as you arch through your back, gently tucking your tailbone and pulling in your pelvic floor and abdominal muscles. Cycle through this exercise at least ten times and perform it 3 - 5 days weekly.

4. Modified Plank Ball Hold

Let's face it; our core undergoes A LOT of change during pregnancy. Organs are shifting, and six-pack abs are not in our cards for nine months. It's important to ease into core work with static core exercises like this modified plank. Start by pressing your forearms into the ball while gently walking your knees back until your body reaches a 45-degree angle. It's important to keep your neck neutral and in alignment with your spine. Inhale through your nose and exhale through your mouth as you hold for 30 seconds. Think about how you engage your core as you zip up a tight pair of pants. Repeat this plank hold 2-3 times and perform 3-5 days per week. (You can perform this exercise on the floor without a stability ball)

5. Swish Ball Bird Dog Pose

Exercises like this help improve your overall alignment, which may be compromised due to pregnancy, to reduce back and neck pain:

• Place your belly on top of the stability ball to perform this exercise.

Your body will be straight, with your palms flat on the floor and your toes touching the ground.

• Looking down at the floor, lift and reach your left foot and right arm simultaneously as if trying to pull your body apart in opposite directions. Hold for 1 to 2 seconds.

• Return to the starting position and change sides. Perform this exercise 5 times on each side 3-5 days weekly.

Lastly, remember that how quickly and intensely you start exercising again also depends on your previous fitness level. If your idea of a good workout before pregnancy was a brisk walk, you wouldn't have the same starting point as a marathon runner — and that's fine! The most important thing is to find a level of physical activity that you feel comfortable with and go from there. If you like GroupX classes, do not be afraid to modify them! Your body knows best.

breastfeeding. To keep those sudden hunger pains at bay, it's a good idea to always have a full water bottle and some snacks in your diaper bag just in case you suddenly feel depleted in the middle of a workout or at any point in your day.

Another thing to watch out for? Your hydration and nutrition needs, particularly if you're

If you don't remember anything else from this article, remember this: Start slow, hydrate, and be kind to your body as you jump back into your exercise regimen! We all know our baby's needs are our priority. But you can't fill from an empty cup. Taking care of your baby also means taking care of YOU! You got this, Mama.

MEET LAINE

Laine has been a PAC trainer since 2019. Born and raised in New Orleans, and a graduate of Sacred Heart. Her passion for working out comes from the mental clarity and focus it brings. She believes the physical benefits and aesthetics are all secondary “A good workout can set the tone for my entire day!”

Laine’s favorite workouts include HITT and mixing cardio and weights.

Laine met her husband, Jeremy, while attending LSU, and they now have three kids (Charlie (9), Grace (7), and James (5)). While a stay-at-home mom, she decided to get her NASM certification. Getting her certification allowed her to begin her career as a PAC trainer and teach while having little ones. She also works as the Finance Admin for St. Timothy and her husband’s company, CoxParker Contractors. When asked what her favorite thing about PAC was, she said, “The variety of classes and activities it provides for all ages, and the people are pretty great!” You can catch Laine teaching the Burn and Drylands classes along with personal training.

EMPLOYEE SPOTLIGHT

Since the start of the 2022-2023 school year, PAC Physical Therapy has hosted two interns from Fontainebleau High School: Isabelle Jensen and Johanna Hilbun.

In this time, both interns have worked with our physical therapists to deepen their understanding of physical therapy, social media marketing, and office management. They will soon graduate, and we cannot thank them enough for their efforts this past school year! Our office wanted to highlight their experience by asking a few questions about their time with us.

What made you want to intern with PAC Physical Therapy?

“I wanted to intern here because it feels like a family. We have a very positive environment. I know this because I was once a patient after I had shoulder surgery. I don’t know what I would have done without them fixing me up and giving me back my sports.”- Johanna

“I have been a patient here at PAC PT for four years, and it has been a very positive experience and has a positive environment where I am comfortable being myself. I wanted to experience this type of work to see if this is a field I would be interested in as a future career.”- Isabelle

What has been your favorite memory during your internship with PAC PT?

“My favorite memory was making our holiday Instagram reel with Scott’s brother Paysse. We couldn’t stop laughing while we were making the video, and it is one of our most viewed posts on the PAC PT Instagram!” -Johanna

“My favorite memory has been meeting and working with the patients. We work with many of the same patients because of our schedule and have got to know each of them very well!”- Isabelle

What has social media marketing with PAC PT taught you?

“Marketing for PAC PT has taught me about reaching out to our community and teaching them (through videos and photos) about specific exercises for general ailments they may have. It has furthered my understanding of physical therapy.”- Isabelle

“Social media marketing has taught me how to effectively advertise through various social media platforms. For example, what times are the best to post and what content people respond to most.” – Johanna.

AQUATICS Swim Lessons

Pelican Athletic Club’s Splash Swim School offers lessons to beginners-advanced emphasizing water safety, swimming skills, correct breathing, and body position. Our highly trained instructors are gentle, responsible, and understand the unique aspects of teaching children how to swim. (Fee-based).

2 Week Group Lessons

Eight 40 minute lessons offered over 2-weeks. Available May, June + July

10 Week Group Lessons

One 30-minute lesson per week for 10 weeks. Begins May - July

Summer Mommy & Me Group Lessons

Four 40 minute in 1 week. Available in May + June

Private and Semi Private Lessons Available

For more information on Swim Lessons email charlotte@thepac.com or call 985.626.3706 ext 167.

Kirsty Salvetti

Pelican Athletic Club, Swim Lesson Coordinator

Pelican Athletic Club would like to announce the addition of Kirsty Salvetti to our fantastic group of swim lesson instructors. Kirsty will also be assisting the Aquatics program as Swim Lesson Coordinator. Originally from the north island of NZ, Kirsty began swimming at age four and has continued to swim, including Masters, Triathlons, and open water since then. After moving to the US in 1989, she began coaching and teaching lessons and has been involved with local swim teams and lessons for over 25 years. She met her husband, Mark, in a pool in New Zealand, has been married 32 years, and has two sons, three cats, and a dog that also loves the water. She loves many other outdoor activities, including running, SUP, camping, and hiking, and she plays tennis in several local leagues.

Please join us in welcoming Kirsty to our PAC family.

Tips for Water Safety

• Actively supervise kids in and around the water.

• Assign a “pool watcher” at the beach or pool parties with kids.

• Keep distractions limited, such as cell phones and conversations that distract your attention from the pool.

• Start swim lessons as early as six mos. Then, continue year after year to ensure retention of skills.

• Learning how to swim should be a fun, safe, and rewarding experience. We believe that children learn best in small group classes that can help them develop listening skills, social interaction, respect, and learn how to overcome fears and obstacles.

• Keep in mind that swim lessons do not make your child “drownproof.”

• Parents and caregivers must learn CPR, first aid, and basic water safety skills.

• Keep young children and weak swimmers within the arms’ reach of an adult.

• Children should wear appropriate flotation devices if they cannot swim.

• Parents with children in floaties should always be in the water within arm’s length of their child.

• Swim in designated areas supervised by a lifeguard if at a guarded facility. Always swim with a friend.

• Lifeguard “10-minute breaks” may be a nuisance to some, but they do serve a purpose – children need to hydrate, take a break when playing hard in the water, and take a bathroom and sunscreen break. The lifeguards need to do the same.

• Safe lighting protocol is critical even when a lifeguard is not on duty.

Why Triathlon?

CROSS-TRAINING IS GOOD FOR THE BODY

Triathlon training is easier than it seems and inspires a balanced fitness model. The most straightforward and most time-efficient weekly training plan for a shortdistance triathlon can consist of one swim practice, two bike-run sessions, a strength/ mobility workout during the weekdays, and one “long” session on the weekend. Each workout’s duration is primarily based on the distances of the triathlon and the individual skill level a participant has in each of the three sports. For example, training for a race lasting less than two hours (a half-mile swim, a 20-mile bike, and a 4-mile run) for an individual with average skills in all three sports can be constructed in the following table.

If an individual needs extra work in one or two of the sports, like swimming, a session of cycling and running can be substituted for a swim session for the time it takes to establish proficiency.

PELICAN ATHLETIC CLUB: A PERFECT TRAINING CENTER IN ONE LOCATION

PAC members interested in training for a triathlon can do the bulk of their training at

the club. There is also a built-in cohort of welcoming endurance enthusiasts and, most importantly, an educated and experienced staff who have helped a wide variety of individuals achieve competitive and fitness goals.

CYCLING AND RUNNING

PAC’s indoor cycling room with metered Kaiser bikes can help provide metrics that can help mimic road cycling efforts. The bikes can teach resistance plus cycling cadence to wattage power outputs for practical intervalbased training to develop long-distance conditioning. Following up a cycling workout with a treadmill or outdoor run on the PAC running trail provides the simulation of running after a cycling effort vastly different from a single running session.

SWIMMING

PAC’s swimming pools provide lap lane availability throughout most of the day for solo efforts, and there are also five class sessions per week suitable for novice to intermediate swimmers. Tuesday and Thursday mornings at 530 a.m. and 930 a.m. and Tuesday at 545 p.m. have a wide range of swimmers from beginners to former college swimmers and contain both technique instruction

and individual-based conditioning sessions

Advanced training sessions are held Wednesday at 530 a.m. and Saturday at 7 a.m. Open water swims are scheduled from April through October to help gain valuable experience swimming long distances.

STRENGTH

Endurance Edge strength and Metabolic Strength workout classes on Mondays, Wednesdays, and Fridays can provide the strength necessary to keep the joints and muscles strong, healthy, and injury-resistant while training for endurance events.

INTRODUCTION TO TRIATHLON TRAINING

PAC’s Introduction to Triathlon program utilizes all of the above tools. It assigns the participant to one of our coaches, who will design and follow up on a personally designed training plan to help rookie and intermediate triathletes to their goals.

FOR MORE INFORMATION, contact Endurance Edge Coordinator Charlie Hoolihan by text @ 985-966-9594 or email charliehoolihan@gmail.com.

BARRE 101

Are you looking to try one of our barre fitness classes for the first time but need to know what to expect?

Here's the basic 101 rundown: Barre is a lowimpact, ballet-inspired workout perfect for anyone looking to enhance flexibility, improve posture and body alignment, tighten core muscles, strengthen and stabilize smaller muscle groups, and fine-tune the mind-body connection.

The more important question: is Barre right for you? Check out the following six health benefits of Barre to help you decide if you should give Barre a try.

Barre Incorporates Several Components of Fitness

Most barre-based classes use a combination of postures inspired by ballet and other disciplines like Yoga and Pilates. The barre is used as a prop to balance while doing exercises focusing on isometric strength training (holding your body still while you contract a specific set of muscles) combined with high reps of small range-of-motion movements. Also, it would be okay if your barre fitness class incorporates light handheld weights to bring the heat during all those reps and mats for targeted core work.

Barre combines the core work of Pilates, the mindfulness of Yoga, and the highintensity of strength workouts. The classes are low-impact and performed at a slower pace, with a focus on high-reps and smallrange movements with isometric holds. Most workouts include:

• A warm-up time at the Barre.

• Some mat work.

• A cool-down with stretching and flexibility exercises.

Barre Is a Total Body Workout

Barre builds strength through isometric holds, which require your muscles to remain

tense or constantly contracted without changing the length.

A workout at the Barre also requires you to use multiple muscle groups while engaging your core.

Barre also targets the smaller muscles in your glutes that often get ignored when performing strength training exercises in the gym.

Barre Workouts Are Low-Impact

Barre workouts are lowimpact, which means they put less stress on your body, which reduces the risk of injury. Also, the Barre supports anyone needing help with balance or stability.

Barre Workouts Improve Posture, Balance, and Coordination

Better body awareness, including improved posture and balance, are two of the top health benefits of barre workouts. Exercises at the Barre require proper alignment from the top of

your head to the ends of your toes. The exercises focus on your hips, spine, neck, and shoulders to maintain this alignment.

Barre Workouts Increase Flexibility

Flexibility is one of the five components of fitness, which is a central focus in barre workouts. Flexibility refers to the range of motion around a particular joint. Several of the movements you perform at the Barre focus on improving flexibility.

Barre Workouts Enhance the MindBody Connection

Barre workouts can help you focus on the mind-body connection. When you attend a class, you receive dedicated attention to techniques and corrections specific to you so that you're more intentional in your work and develop a deeper connection to your body.

Now all you have to do is show up, and PAC’s certified and motivating instructors will take you through a full-body, lowimpact workout in just 50 minutes or less. You will leave the studio feeling stronger, balanced, more flexible, and full of energy to take on the rest of your busy day.