Northshore Fitness | Winter 2023

Girls Just Want to Have

YOU DON’T HAVE TO BE A SOCIAL BUTTERFLY TO MEET NEW PEOPLE AT PAC. EVERYONE IS SO OUTGOING THAT A STROLL THROUGH THE TENNIS COURTS WILL GET YOU NEW TENNIS FRIENDS, IN NO TIME.

by Suzanne Fox

MIRANDA KOWALSKI was new to the Northshore, looking for a hobby and a way to meet new people. A quick search on Google directed her to PAC and a new world of tennis friends.

Pictured L/R: March Kingsdorf, Miranda Kowalski, Suzanne Fox, Melanie Olinde, Diane Matherne, Kim LeBlanc

The women who play at PAC are from various backgrounds, such as DIANE MATHERNE and KIM LE BLANC , both retired school teachers, and DIANNE WALLER , an Art Teacher in Pearl River. MARCH KINGSDORF started playing while recovering from chemo treatments, and MELANIE OLAND’S husband encouraged her to play. “It’s very addictive,” according to Melanie. All these women have a few things in common: they want to have fun, meet people, exercise and play tennis.

PAC is a great place to start because the instructors are so fun and patient. “I started with private lessons with John and Mark, and I’m finally going to be on a team in January,” said Kim.

over other forms of exercise.

“I feel very comfortable here,” boasted Matherne.

Dianne Waller said, “I wanted to have fun, exercise, and meet people. I’ve played tennis off and on since I was five. Now that I’m playing at PAC, I love the sisterhood and the challenge of where to place the ball. I’m getting exercise and having fun at the same time. I’m out here two or three times a week.”

Thursday nights are open play with Thursday Night Tennis. The front desk will direct you to Barbara, and she will put you on the Thursday Night Tennis list. You aren’t obligated to play, so there’s no pressure there. EMAIL BARBARA IF YOU ARE AVAILABLE, AND LET THE FUN BEGIN.

2023 TENNIS DATES

Junior Winte r Session II

January 9th - February 8th

Junior Spring Sessio n I February 27th - March 29th

Diane Matherne says she would prefer to play tennis

Regardless of your background or current activity status, there’s always a group of women on your level inviting you to play. It doesn’t matter if you’ve never played before or want to get back on the court after an extended period; lessons are the best way to get going. Start with private lessons, then advance to a group. Once you start playing with a group, you will meet more women.

Kehoe-France M en’s & Women’s Doubles March 2nd - March 5th

Junior Spring Sessio n II April 17th - May 17th

Northshore H umane Society Doggie Day April 29th

9th Annual Davis Cup May 27th

Junior Summer Se ssion I May 29th - June 28th

Junior Sum mer Session II July 10th - August 9th

27th Miche lob Ultra Tennis Classi c September 7th - Sep tember 10th

Junior Fall Session I August 21st - September 20th

Junior Fall S ession II October 2nd - November 1st

Northshore Combo Doubles November 9th - November 12th

CONGRATS! Men’s 5.5 Division State League Champions.

They are representing Louisiana at Sectionals in Mobile December 2nd - 4th.

CONGRATS! State USTA League Champions 7.5 women’s division.

They will represent the state of Louisiana at Sectionals December 2nd - 4th in Mobile, AL.

(From Left to Right) Keith West, Justin Guitreau, Ross Doyle (Captain), Keith Laterrade, Max Agnew, Daniel Enk, and Scott Cuevas.

(From Left to Right) Kathy Mount, Lynn Folkins, Kourtney Kentzel, Jessica Celentano, Kourtney Fournier, Danelle Meyers, Anna Catt, Mary Toce (Captain), and Kim Durr

SHARE YOUR STORY

“I have been a member of PAC since before the doors opened. It is the most wonderful club I’ve ever belonged to. They know me by a first name basis when I walk through the door and I always feel so welcome there. My favorite thing to do there is swim laps; but working out inside is great too. I always enjoy the parties and the emails and signs around the club reminding everyone about the events occurring. PAC is a big part of my life and I will remain a member forever!”

Bridget Leblanc

3 DAY JUICE CLEANSE

The Live Fit Juice cleanse is a great way to boost metabolism, strengthen your immune system, and burn fat! This cleanse is specifically designed to eliminate toxins and harmful waste which can accumulate in your organs and skin. When these 6 juices are taken in order, your organ function should improve. Our cleanses are made from local fresh squeezed fruits and veggies. Now 100% organic! Side effects often include weight loss and clearer skin. Most customers report more energy due to the increase in vitamins and minerals that this cleanse provides. Please consult your doctor before starting a juice cleanse. More info can be found at www.livefitjuice.com

NEW LOADED TEAS

Now made to order at PAC! These teas are not only delicious but healthy too! They are brewed with organic green or black tea leaves. Each tea contains 120mg of natural caffeine, plenty of vitamins and amino acids. They also contain an adrenal adaptogen to prevent caffeine crash. Ask to add CLA to gain an extra edge at burning fat. Do not consume this product if pregnant. Order one today at the Live Fit Cafe!

Swimmers Enjoy Our Drylands Program

By Josh Curry, Pelican Athletic Club

One of the core pieces of PAC is our swim department. Some aquatics programs include swim lessons, adult swim classes, specialty programs, swim meets, seasonal swim teams, and year-round swim teams. Swimming is so popular with children. It can keep kids engaged daily, provide hours of cardiovascular and endurance exercise, and reduce impact compared to other forms of exercise like running. However, experienced swimmers would agree that they must address the wear and tear on muscles and skeletons as they move through the sport. As swimmers get older and more experienced, they generally spend more time in the water each week, which means less time for their skeleton and muscles to deal with the full force of gravity. So while kicking and stroking help keep muscles and bones strong, it does not strengthen them in the ways that make them strong on dry land. This is where the Fitness department and the Swim department merge our specialties and improve the lives

and performance of swimmers through the Drylands programs.

The Drylands program started years ago for high schoolers only. They would meet twice weekly for over an hour of strength training. For the first year, there was a big struggle with body awareness, coordination, and group organization. Some days the coaches got it right, and others felt like they were herding baby giraffes with dumbbells in their hands. Finally, after some trial and error, they developed a solid program that was consistently easier to implement. As a result, they saw swimmers make PRs in the pool, suffer land-based injuries less often, and suffer from overuse injuries less often. The addition of the AG1 and AG2 classes

(grade school and middle/jr high) was an obvious next addition. The coaches knew that if there weren’t some “base” to the swimmers’ exercise experience, they would continually suffer a quality control problem with each new wave of Drylanders. The goal for AG1 is to provide familiarity with equipment and coaches, coordination and communication through games, strength and stability through bodyweight exercises, and overall athleticism through sprint and jump training. The goal for AG2 is to provide increased strength and stability through more challenging exercises and a wider variety of modalities. AG2 participants join high schoolers

Swim Lessons

when the swim and fitness coaches deem them ready to advance. Coaches, swimmers, and parents have well received this overarching Drylands program. The coaches have already seen drops in injury frequency, resilience in the face of injury, more powerful dives and flip turns, longer kicking power, and overall healthier swimmers. The coaches have great faith in this program’s ability to continue enhancing PAC’s competitive swim program. Additionally, the coaches hope the program is an example to young swim coaches all over the community.

Charlie started swim with us at the end of the summer. While she was comfortable in swimmies, she did not have the confidence to swim or put her face in and blow bubbles. Her insecurities and hesitancy lasted the first few lessons, but shortly after she was able to put her eyes in the water unassisted and blow bubbles for several seconds. As the weeks progressed, she slowly began to kick and paddle while putting her head and eyes completely under the water. During the lessons she has learned a couple different swimming techniques and has picked up on them so quickly. She can now propel herself several feet unassisted under the water. She has done a complete 180 in the matter of a few short weeks. PAC instructors are confident she will continue to build and strengthen her skills, so she will be able to come up for a breath on her own. She is now part mermaid, as she loves to spend most of the lessons under the water exploring the bottom or swimming for treasure.

Gabby Hall, Ben Chehebar take top swimmer honors at Northlake Regional District Championships

St. Scholastica swimmer Gabby Hall doesn't like to lose, and that competitive nature has served her well in the pool. The sophomore was all smiles after the Northlake Regional District Championship at Pelican Athletic Club on Oct. 27 as she took home female swimmer of the meet honors, and the Doves won the team title.

"It means a lot to me," said Hall, who won the 100- and 200-yard freestyle. "I've worked really hard. There has been a lot going on, so it was nice to be able to do good this week. I was really stressed before. I was really nervous, but I swam my best time in the 200 free. I was really impressed with that."

SSA coach Chris Prator said Hall is an exceptional talent. "She works hard. She's talented, and she's a team player. She'll do whatever you ask her to do. And she's just a racer. She does not

like to be beat," he said.

Prator credited the team victory to his squad's depth as the Doves, who have won 11 straight state titles, won two relays on Thursday and got contributions from swimmers across the heat sheet.

"We had four kids in every event except one, and they all scored," Prator said. "We kind of preach that. We've got the guns, but we're deep all the way through. We're super excited. Coming into metros, I think we can be runner up there, and going into the state meet, I think we've got another shot at defending our title."

On the boys' side, St. Paul's took home the team title, while Fontainebleau senior Ben Chehebar won male swimmer of the meet honors.

BY JOSEPH HALM Staff writer

Article pulled from Nola.com

PHOTO BY GRANT THERKILDSEN

Gabby Hall competes in the girls 200-yard freestyle at the NorthlakeRegional Swim Meet at Pelican Athletic Club on Thursday, October 27, 2022.

"It was a lot of training that paid off," said Chehebar, who won the 200 and 500 freestyle. "In the 200 free, I went out a little too fast, but I was able to hold on. That was a really tough race, but I was able to stay in the front. So that was good. The 500 free is a really long race, but I was able to cruise through it. This was fantastic. I'm really excited."

St. Paul's coach Emmett Smith described the Wolves' victory as a "really good team win." "We have a lot of young guys this year, and they really learned how to compete since the first meet of the season. It was a full team victory. We had some seniors step up, and our relays stepped up, but after that, we had some of our underclassmen step up and post their best

times. Overall, I couldn't be happier with the way everyone performed today," Smith said. Perhaps the loudest ovation came at the end when Northshore won the combined team title. The Panthers' girls team came in second (404 points) while the boys were third (290).

Northshore coach Cora Delgado said the combined team title was a pleasant surprise. "We knew how hard this meet was going to be, so we had to be as perfect as we could be in every aspect of what we do," she said.

"They pulled it out, and I'm so, so proud of them. Last year was a stepping stone to this year. The combined team win was unexpected. Everyone from all the teams swam great, so this win just proves how great these kids are."

Have You tried DEEP WATER RUNNING

If you are looking to add a challenging class to your schedule, try Deep Water

Running at 7:00 AM every Monday Wednesday and Friday.

Runners cross –train in the pool while minimizing injury risk. This challenging program combines tethered sprinting with interval training and explosive plyometric drills. Deep Water Running is an innovative, calorie burning class.

Tired of working out inside all winter?

Looking for a way to change up your routine and get some sunshine? Join us for the 2023 PAC Polar Bear Challenge. Open to all participants in the Deep Water Running and Aqua Fitness classes, the Polar Bear Challenge is an attendance challenge that runs from January to March in the 8 lane

heated pool. Laugh at the wind under the beautiful winter skies as you roam through an energetic aquatic workout. The challenge ends with a celebration in April where prizes will be awarded and the Polar Bear Queen and or King will be crowned.

10 Fitness Life Lessons

By Robin Charp , Pelican Athletic Club PHYSICAL TRAINER AND FITNESS INFLUENCER

I DON’T PRETEND TO KNOW EVERYTHING AND HAVE MUCH MORE TO LEARN. BUT AFTER TEN YEARS OF BEING IN FITNESS, I DID PICK UP A THING OR TWO. SO I COMPILED A LIST OF 10 OF THOSE LESSONS. OH, AND MAYBE IN ANOTHER TEN YEARS, I’LL GROW BICEPS

1. There is no destination. Do this for the 94-year-old version of you that still wants to be vibrant. It’s not just about this season’s beach body, reunion, or wedding. It’s about how you want to spend the last decade of your life. I don’t want to spend mine battling lifestylerelated diseases that I could have prevented.

2. I force myself to do any lift that I hate doing. It’s likely I hate it because I’m not good at it and need it.

3. That said, find time to do things you love. For example, if you love dancing, try a Zumba class. If you love yoga, prioritize some time for practice.

4. Life ebbs and flows. Roll with it. You’ll have periods of being all in then life happens. This is ok. Always come back without berating yourself for falling out.

5. Even the most experienced “exercisers” are still learning. Don’t ever allow feeling inadequate or intimidated to stop you from

going to a gym or studio. Every single person there had their first day.

6. When you commit to doing something, do it. Hold yourself to high standards. You can do more than you might think.

7. What you fuel with directly impacts your workouts. When I fuel with nutrient-dense foods, I have higher quality workouts.and during everyday activities.

8. SLEEP, SLEEP, SLEEP, SLEEP, SLEEP, SLEEP, SLEEP, SLEEP. Did I mention sleep? Non-negotiable. It’s a top priority

9. Relationships are part of fitness and health. You can’t be truly healthy if aspects of your life are toxic.

10. Get ideas about what works from other people, but at the end of the day, you need to figure out what works best for YOU. You are a unique individual with likes, dislikes, psychology, and physiology, and you know best how to build a lifestyle you can maintain.

WINTERESSENTIALS ESSENTIALS

SENITA STUDIO SKIN

JOGGERS- The ultra-cozy, stretchy and soft dynamic fabric makes these body-skimming joggers the perfect travel companion and the hybrid waistband with a back and two side pockets is just what you need to keep items secure as you go.

SCARF AND GLOVE SET

These gloves feature ponte knit palms and touch screen technology forefingers and thumbs, making it easy to use technology without removing your gloves.

NOELLE TUNIC-

TASC VARSITY HOODIE-

A closet essential that’s full of comfort yet packs a punch in performance with moisturewicking, temperature-regulating, lightweight protection that makes this the ultimate layering piece.

The Noelle Tunic is a casual top you can wear all day, every day. With a loose fit and split sides, it offers full coverage and is so incredibly soft, you will never want to take it off.

PAC SWEATSHIRTS-

These cozy and heavy sweatshirts are perfect for cold days

ROLL ON OILS

-The Roll-On is perfect to keep in a bag to have on the go or at home for when you need it most. Essential Oils have been known to curb common issues but can be tricky when it comes to application.

SENITA CARDIGAN – Warm

Why Should EVERYONE LIFT WEIGHTS?

When it comes to weightlifting, most gym users tend to fall into one of two camps: either they love it or hate it. Whether it’s down to a lack of knowledge or a bit of ‘gymtimidation,’ many people stick to cardio and bodyweight exercises, thinking the weights area is exclusively for bulking up.

lifting weights makes you stronger. Even exercising with light weights will help to build your muscular endurance, but if it’s physical strength, you’re looking for, the heavier, the better.

YOU’LL BURN BODY FAT

Don’t let this stigma fool you into thinking that weightlifting isn’t for you. Many excellent health benefits come with choosing dumbbells over the treadmill, some of which may surprise you.

TO HELP SHOW YOU THE VALUE OF WEIGHTLIFTING, WE’VE DEBUNKED THE MYTHS AND CREATED A LIST OF WHAT YOU COULD GAIN BY ADDING WEIGHTS TO YOUR WORKOUT.

YOU’LL GET STRONGER

Let’s get the obvious one out of the way first:

Lifting weights is a brilliant way to burn body fat. Using weights in the gym can increase your lean body mass, which increases how many overall calories you burn throughout the day. In addition, by hitting the weights, your body’s improved metabolism will continue to burn calories after your workout while sitting at work or binging Netflix.

IT’S FANTASTIC FOR WOMEN

Although it is possible for women to achieve bodybuilder-like physiques, this takes enormous time and dedication. The good news is that lifting heavy weights will help your muscles become super-lean and

defined, so you’ll become stronger and more toned without dramatically increasing in size.

IT REDUCES YOUR RISK OF INJURY

Have you ever woken up after a long session on the treadmill with sore knees and stiff hips? Well, weightlifting may help. The more you train your muscles, the less your landings take a toll on your joints. That’s because strengthening the muscles around your joints will help protect them as you exercise.

IT’S GOOD FOR YOUR BONES

Weightlifting doesn’t just strengthen your muscles: it strengthens your bones, too. Regularly exercising with weights can help prevent bone loss and reduce the risk of fractures or osteoporosis.

YOUR CARDIO PERFORMANCE WILL IMPROVE

If there’s one universal truth to strength training: stronger muscles mean better performance. Adding weightlifting to your workouts is a brilliant way to improve your running and swimming game, as stronger core muscles will better support your body’s weight. Plus, once you’ve built up strength in your arms and legs, they’ll become more powerful, giving you the boost you need to smash your personal best!

IT IMPROVES YOUR MOOD

Training with weights releases endorphins, hormones that relieve stress, fight depression and make you happy overall. They also stimulate your brain, helping you stay focused and energetic.

PAC has several GROUP EXERCISE classes that integrate resistance training using free weights, barbell and plate weights, and resistance bands.

Body Pump

Pure Strength

HIIT & Flow LIFT

Red Zone

Kettlefit Pilates Sculpt Barre

Class schedules can be found on the flyers stands in the club or on our website

Is not freezing killing your gains?

by Jake Palo

Pain and soreness are an issue for everyone. Despite what many may think, there is a limit to how much activity one body can perform in a day. If over this limit, there can be dire consequences. Overexerting the body can lead to swelling, stiffness, chronic pain, or permanent loss of movement in your muscles, tendons, or joints, which is devastating to any aspiring athlete. The traditional way to combat muscle fatigue is to eat well and rest – but this method can keep you inactive for weeks. Though certainly not a panacea, cryotherapy has been scientifically proven to enhance recovery and improve performance.

CRYOTHERAPY IS THE USE OF FREEZING TEMPERATURES ON THE BODY,

EITHER LOCALLY OR GENERALLY, TO STRENGTHEN THE BODY AND IMPROVE RECOVERY.

Most are familiar with cryotherapy through locally applied icepacks to treat an injury. Cryotherapy was discovered when a physician observed that mountain climbers who exercised in the cold had improvements in their treatment for rheumatoid arthritis. This led to the introduction of cryotherapy into common medical practice. Today, cryotherapy is widely popular in sports therapy, not only to recover from injuries but also to prevent them. While athletes clearly benefit greatly from cryotherapy, others may doubt that it benefits those who are not active in sports. This is clearly not the case as cryotherapy has been used for many

sponsored by: Matti Palo,MD

years to greatly improve the everyday lives of millions of pain inflicted citizens. Although it has existed for almost half a decade, many people still do not know the extent of the benefits of consistent cryotherapy. For example, many have heard that cryotherapy improves muscle soreness and aids in weight loss, but did you know that it also boosts your energy throughout the entire day? This is only the first of the many little recognized benefits of cryotherapy.

The Process

Though there are several different application methods for cryotherapy, bēon utilizes a revolutionary whole-body, all-electric, dry cryochamber. Minimal clothing increases the effectiveness of the therapy. During cryotherapy, the user (+/- an adventurous friend) will step into the cryo chamber which will cool down to about -140°F to –175°F depending on the program selected. The chamber can simulate wind which varies in intensity depending on the level of cryotherapy. Three-minute sessions are recommended and ideally repeated 4-5 days a week for maximum benefits. Before using cryotherapy, it is important

to be completely dry, as sweat or any wetness can make the extreme cold harmful. During the session, the only thing you need to worry about is enduring the cold. Every cryotherapy user does something different to get through the cold. Whether it be meditating like a Buddhist monk or dancing to keep the chills away, do whatever makes you feel warm!

In general, cryotherapy is safe for anyone and though this is proven, there are some conditions which should be noted before using cryotherapy. Those with uncontrolled high blood pressure or susceptible to cold induced illnesses should use caution. Additionally, hands, feet, ears, and any other body parts which are susceptible to frostbite should be lightly covered.

The Effects

The effects of cryotherapy are extensive, ranging anywhere from weight loss to improved performance and recovery. Studies have shown that three minutes of cryotherapy can increase metabolically active brown fat and burn 500-800 calories - roughly equivalent to a 40 minute run. It has been shown to increase metabolism up to 350%. Additionally, it can counteract inflammation-induced bone resorption and many other inflammatory effects while reducing pain. Cryotherapy is a great resource for any type of athlete who has or will go through strenuous exercise, as it can improve muscle soreness and reduce the chance of injury. Incidentally, the boosted metabolism will make you feel energized before and during any sports activity! Even if you are not an athlete, cryotherapy helps your overall wellness by reducing pain and energizing your body, almost like a long-lasting “runner’s high,” counteracting current injuries and preparing you for a lengthy day. By enduring extreme cold for only 3 minutes, you will be energized, exercised, and ready to seize the day!

Although the effects of Cryotherapy have been scientifically proven through research, many people are unsure of the benefits of Cryo because its breakthroughs are relatively new. If you have not already, try cryotherapy; the various benefits are worth the freezing cold.

2022 FALL YES SOCIALS

CRAFT COCKTAILS AT THE SOUTHERN / FALL CRAFTS

ABITA MYSTERY HOUSE

Deadlift after 60?

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When done properly, deadlifts are a great exercise to strengthen your legs, glutes, back, abdominals and arms.

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Improves ease of common activities such as getting in and out of the car, lifting grocery bags out of the trunk and even climbing stairs.

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Deadlifts challenge the whole body but don’t require exceptional mobility. Most seniors are able to perform some variation of the deadlift and improve it significantly.

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Deadlifts strengthen the muscles required for balance, an ability that often declines with age.

Please contact our Personal Training department if you are interested in learning proper deadlift form and technique.

KATIE

BIRD-RUPBACHER

Katie is an Ovarian Cancer Survivor. After 3 ½ years of treatment, Katie needed to find a regular exercise program she could do without injury.

“I was a runner and kept getting injured while performing cardio exercises.”

Katie has been a member at other gyms and was primarily self-directed, but after treatment, she knew she needed direction.

“I wanted to join classes and get more guidance,”

At Pelican Athletic Club, Katie participates in various classes and likes to change routines by working out in the pool, weight lifting, and yoga classes.

Deep Water Running

Initially, Katie was leery about getting in the pool at 7 am. She is retired, and an early 7 am commitment did not sound appealing. But she gave the class a chance, and now she is hooked.

“ Deep Water Running has transformed me,” Katie found her old runner’s buzz without injury in the Deep Water Running classes! She says the longer she attends, the more she learns and finetunes her form, speed, and agility.

“Joan is a fantastic instructor and walks you through the visualization of the different drills we do in class. It’s a great workout!”

Senior Metabolic Strength

Katie was never comfortable in a weight room until the Senior Metabolic Strength Class. She did not trust her form and was concerned about her safety.

“I’ve worked out long enough to know that bad form equals injury.” But with Jenny, YES program manager, and Kim Leblanc, Pelican Athletic Club Personal Trainer, watching her form and offering modifications as needed, Katie now feels safe in the weight room. Sometimes Katie starts with light weights, and sometimes

“These are all exercises I would never have done alone!”

she is challenged to do more.

As a result, she is getting stronger over time. She certainly understands the importance of pushing herself outside of her comfort zone. “Previously, upper body strength was my weakness, but I don’t feel that way anymore.”

As a side note: Katie belongs to a dance group called the Bionic Babes – Dancers of Hope. The group combines cancer survivors and oncology professionals who enjoy performing at local events and parades.

“It’s always been on my bucket list to dance in a parade!”

Katie tells us that Bionic Babes is recruiting members and inviting all PAC members to let her know if they are interested!

FR

THE BIONIC BABES

The Bionic Babes, Dancers of Hope, is the first-ever nonprofit cancer survivor’s dance team and support group that originated in Madisonville, Louisiana. The organization consists of both women and men from South Louisiana. This organization consists of women cancer survivors, medical professionals of oncology (Bionic Babes), and others of men cancer survivors, and caretakers, spouses, and significant others of the Babe Dancers (Bodyguards). It promotes health, fitness, and EmPOWERment while having a ton of fun dancing and living life to the fullest. This unique organization is to inspire cancer patients and survivors. We believe cancer strengthens you and gives you a profound meaning of life and what’s important. So, keep DANCING your way to Health, Happiness, and EmPOWERment!

LR: Kathy Steffan, Vicki Bailey SR LR: Karen Messenger, Rebecca Lewis, Janet McGovern, Gina Pausina Cherry, Katie Brupbacher, Elsa Herrera, Tami Barber, Jennifer James

PLAYLAND 2022 FALL PRESCHOOL

EVENTS 2022 FALL SOCIALS / EVENTS!

2023 SCHEDULED EVENTS!

• January

1/07/23 | Yoga for Tennis

1/11/23 | Cookies and Caffeine

• February

2/10/23 | Free Date Night

2/13/23 | Flower Cart

• March

3/18/23 | Super Saturday

• April

4/07/23 | Easter Bunny Pictures

4/21/23 | Senior Prom

4/14/23 | Sip and Social

• May

5/12/23 | Cookies and Caffeine

5/20/23 | Summer Kickoff

5/29/23 | MURPH CrossFit

• June

6/09/23 | Dive In Movie 6/17/23 | Popsicle Day 6/19/23 | Cookies and Caffeine

• July 7/04/23 | 4th of July BASH

7/19/23 | Kids Luau 7/28/23 | Dive in Movie

• August 8/05/23 | End of Summer

TBD | Senior Dive in Movie 8/16/23 | Cookies and Caffeine

• September

9/08/23 | Pickleball Social 9/23/23 | Women’s Health

• October

10/14/23 | Chili Cookoff 10/21/23 | Tennis Event 10/28/23 | Adult Field Day

• November

11/21/23 | Pie Day Giveaway 11/29/23 | CooCoo and Cookies

• December 12/03/23 | Winter Wonderland part 2

What is Pickleball?

With the new addition of our Hybrid Pickleball Court, you may have asked, “What is Pickleball?” and “How Do I Play?” This guide will help you get the necessary information to answer those questions.

Pickleball is fun, social, and friendly. The rules are simple, and the game is easy for beginners to learn, but it can develop into a quick, fast-paced, competitive game for experienced players. So many players get hooked on this sport – it’s easy to start but hard to stop. So get the basics and get started on your new obsession!

A pickleball court is the same size as a doubles badminton court and measures 20×44 feet. In pickleball, the same court is used for both singles and

doubles play. The net height is 36 inches at the sidelines and 34 inches in the middle. The court is striped similar to a tennis court with right and left service courts and a 7-foot non-volley zone in front of the net (referred to as the “kitchen”).

Courts can be constructed specifically for pickleball or they can be converted using existing tennis or badminton courts.Similar to tennis, when playing pickleball, you can play either singles or doubles.

Doubles tends to be the most popular in a recreational setting since it offers a fun, fast-paced game that’s social and easy for people of all ages and athletic abilities to pick up.

Two-Bounce Rule

Returns and 3rd shots must be played off of a bounce.

The start of a game incorporates what is called the “Two Bounce Rule.” The serving

team serves the ball crosscourt to the returning team. The serve must land past the kitchen in the box diagonal from the server. As of 2021, serves that clip the net and land past the kitchen line are good serves. However, any serve that lands within the kitchen or on the kitchen line is a fault. The returning team returns the serve off a bounce (bounce 1), and now the serving team also has to let the return of the serve bounce before hitting it (bounce 2). From there, play is open, meaning everyone can take balls out of the air — with one catch (see below).

Non-Volley Zone

If you’re not dinking, stay out of the kitchen! You can only take balls out of the air when standing outside the Non-Volley Zone or what’s commonly called “the kitchen.”

You lose the point if you hit the ball out of the air while in the kitchen or standing on the kitchen line. If the ball bounces inside the kitchen, you can move into the kitchen to hit the ball off of a bounce; be sure you reset your positioning and get yourself out of the kitchen before going for the out-of-the-air smash.

In pickleball, you only score points when serving. When starting a new game, the initial serving team only gets one server to balance the advantage of serving first. Since the person playing on the right side of the court is always the first server of a sequence, they are the only one who serves during the first serving sequence of the game. The score at the start of the game is therefore called out as 0-02, indicating the 2nd

server. (sometimes called out as 0-0-start). When the initial serving team loses the point, it’s a side-out, and the opposing team serves. From this point on, it switches to two servers per side (each player serving, always starting with the player on the right side of the court) before it’s a side out. So, after the first side out of a game, the opposing team starts the score as server one, and when they lose a point, it goes to server two. When they lose a point on server two’s serve, it’s a side out, and the

Pilates could be your next new workout.

By Grace Rousset

While Pilates has been around for nearly 100 years, it’s still gaining traction among new converts, picking up new devotees all the time. And there’s a good reason it continues to be a popular exercise mode: it works.

What Is Pilates

Pilates is a form of exercise developed in the 1920s by Joseph Pilates that focuses on strength, flexibility, and the mind-body connection through controlled movements. It also recruits smaller muscle groups often left behind in other fitness classes.

Who Is Pilates For

Pilates is an exercise for every-body. Adapting to a person’s specific goals and needs makes Pilates stand out. For example, it can be great for athletic people who like challenges and those with limited mobility and chronic injuries

Joseph Pilates’ intention for each session was to support, relax, strengthen, and re-align the spine through a series of movements. Students of his original method start in a supine position and end standing using gravity to assist with core connection and walk away with a tall and aligned posture after each session. Joseph Pilates said, “In 10 sessions, you feel better; in 20 sessions, you look better; in 30 sessions, you have a completely new body.”

Classical vs. Contemporary Pilates

You may hear a lot about classical vs. contemporary Pilates. Let’s look at the difference between them? Classical Pilates adheres to the method that Joseph Pilates taught without modification to the sequence of exercises or the exercises themselves. Pilates also engages people by having them

IF YOU’VE BEEN LOOKING FOR A NEW WORKOUT ROUTINE THAT CAN GIVE YOU A GOOD BALANCE OF FLEXIBILITY, STRENGTH, AND MUSCLE TONE AND HELP WITH A FEW ACHES AND PAINS, THERE MAY BE AN ANSWER THAT’S EASIER TO GET INTO THAN YOU THINK.

follow the basic principles of Centering, Concentration, Control, Precision, Breath, and Flow – these principles do slightly vary per Pilates method. Contemporary Pilates is based on the classical method but with modifications that may pull exercises from different systems, such as yoga or barre. Since Joseph Pilates never trademarked his method, there are quite a few varieties. Examples are Stott, Basi, Balanced Body, Power Pilates, and The Real Pilates.

Mat vs. Reformer Pilates

There are many different apparatuses a client can choose to work on during a Pilates session,

reformer. So what’s the difference, and which one is best?

Mat work is the foundation of Pilates. It is also the most accessible and arguably the more difficult. You work against your body weight on the mat while a reformer assists you with straps. Also, the mat does not offer any feedback to help orient your body in space as the reformer does.

The main difference with a reformer is that a client is elevated on a moving apparatus, using straps for resistance. Therefore, most teachers would only progress a client with specific

GROUP EXERCISE

exercises on a reformer once they can do them correctly on the mat.

While both do vary, there are also many similarities. For example, both have a cushioned mat to help support the spine and have similar exercises that focus on core stability and spinal flexibility. As well, mat and reformer exercises focus on the 4 S’s: stretch, strength, stability, and stamina.

How Pilates Challenges You

As you progress in your practice, there are four ways an instructor can challenge you – Range of Motion, Breath, Rhythm, and Transition between Movements.

distal or further away from the core since your core stability has increased. You may notice in a Pilates class, the instructor cues the breath. This cueing is not just the instructor reminding you to breathe.

Proper inhalation and exhalation, especially during specific exercises, will facilitate correct muscle activation. You challenge your core with stabilization by changing or increasing your breath. Rhythm is the continuous movement of each activity. To challenge you, the i nstructor will pick up the pace or flow of the exercise.

Everyone starts with beginner exercises designed to work the body proximal to distal.

What does this mean? As a beginner, you work more proximal or into the core. As your practice progresses, you start to work more

Lastly, there is the transition between movements. There should be a continuous flow between each exercise, seamlessly taking you straight into your next activity. This flow challenges your cardiovascular system and requires you to maintain your core during the switch.

Which Yoga Class is Right for Me?

If you are new to yoga or haven’t practiced it, you may be overwhelmed by all the choices and yoga terms. We’ve put together this mini-guide to help you learn more about the different styles of yoga classes you can try out at Pelican Athletic Club. We know that yoga is personal –the best benefits come from finding a style that works for you. It is important to note that any style of yoga can boost your strength, improve your balance and make you more flexible. And all yoga styles release tension in your body, quiet your mind, and help you relax.

Mind Body Studios.

STRESS MANAGEMENT/ RELAXATION

If you want to

manage daily stress better and find a way to relax, these classes will help you use breathing and gentle stretching to find your zen.

At Pelican Atheltic Club, we’re fortunate to have a great community of experienced teachers who teach various lineages and styles.

GENTLE YOGA A calming, stress-relieving yoga class to gradually stretch and strengthen the body. This class focuses on developing core strength, alignment, balance, postures, and breathing techniques that slowly build flexibility and strength. Emphasis is on building awareness of the breath and the body.

RENEW YOGA AND MEDITATION

Start your week with this gentle flow class focused on the experience of being in your body and with your breath. Accessible to all levels, including beginners, this class combines gentle & dynamic Flow coupled with longer holds to help find alignment in our bodies and within ourselves. We will end class with Mindful Meditation promoting inner peace, heightened attention and focus, and calmness.

SLOW FLOW RESTORATIVE The class

or challenge you to strengthen and grow your practice. Mixed Levels energize your body and mind with an active flow incorporating core strength, stretching, and breathing in a dynamic moving sequence and end the class with guided relaxation. Students are encouraged to move at their own pace as they become internally aware of the body, mind, and breath working together.

FUNCTIONAL YOGA

Functional Yoga is an all-level class focusing on anatomy and structural strengthening, linking movements to breath and improving natural functional movements. This class will work to refine the basics of yoga with an emphasis on alignment, stability, and core strength development.

FITNESS FOCUSED

If you want to push yourself and intensify your yoga experience, these classes will take you to the next level and help you find your edge.

HEATED POWER FLOW/ WARM

POWER FLOW

This class is an invigorating Vinyasa (Flow), transforming your body, mind, and spirit. Holding poses for a longer time will empower you while significantly improving strength and stamina. Find your edge continued on page 38

Metabolic Strength and Burn

By Josh Curry, Pelican Athletic Club

Metabolic Strength and Burn classes are among Pelican Athletic Club’s most popular offerings. However, a few times per month, I get questions from members about what the Burn and Build program is all about. So it may be helpful to answer the question here.

METABOLIC STRENGTH is a class based on consistent, trackable strength training progression led by one or two trainers. We use barbells, dumbbells, kettlebells, and various machines to get a full-body workout.

BURN is a single-instructor class based on higher repetitions, lower rest periods, and a high turnover of exercises each week. We use nearly every type of exercise equipment in the gym and frequently buy new equipment to keep our body guessing.

My fastest answer is that Metabolic Strength supplies the strength gains, and Burn supplies the cardio gains. But the reality is not so simple:

• Both classes will build Strength and

endurance of postural muscles.

• Both classes will improve coordination.

• Both classes will increase your daily calorie burning.

• Both classes will embed you in a community with common goals.

After members receive this information about classes, I will inevitably hear their doubts arise,

which usually sounds something like this, “I don’t know if I am ready to hop in with that group,” “Will I slow down or ruin the class?” “Am I too old for a class like this?” My replies are frequently the same. I assure everyone that the groups encourage new attendees and that trainers can adapt the pace or exercise variation to the individual. The most important thing is for them to show up as we figure out a path forward together.

The next piece of this Burn and Build puzzle is to figure out a class schedule that works for you. For example, MET occurs M, W, F and Burn occurs Tu, Th, Sa. Starting off going to five or six classes per week leads to burnout or poor performance quality; therefore, I recommend starting slowly and consistently.

WEEK 1 - one Met class, one Burn class (M, Th)

WEEK 2 - two Met classes, one Burn class (M, Tu, F)

WEEK 3 - two Met classes, two Burn classes (M, Tu, Th, F) or (M, W, Th, Sa)

WEEK 4+ - continue your four planned classes per week and use the extra days for rest or to try other activities in the club (yoga, dance, tennis, swimming)

I have used this process to introduce members to these group programs for years, and we have seen tremendous and consistent results. Most people who begin this plan in this way will continue participating in the program indefinitely and become the regulars that we know, love, and train each week.

Once the beginner’s stage has passed and habits have remained consistent for some time, many members that excel in both classes will eventually ask, “What’s next in my training progression?” Most times, the answer is personal training with one of our many skilled and caring trainers. Personal training can come in the form of one-on-one, dual, or small group sessions in increments of 30 minutes or 1 hour. I have clients that have used one or many of these combinations throughout the year to elevate their level of training. These personal training clients can fine-tune their lifting technique, learn individualized movement patterns, and walk away with detailed knowledge of how nutrition and recovery fit into their workout schedule. These clients then return to classes and can educate, assist, and inspire their classmates.

Which Yoga Class is Right for Me?

and practice at your level. In Heated Power Flow, the room heats from 85 to 90 degrees. The warm Power Flow room heats to 80 degrees.

STRENGTH & FLOW A class emphasizing movement, balance, and intention. The class focuses on engaging your

continued from page 35

core strength to support more advanced postures, including inversion and arm balance which assist in detoxing the body and exhilarating the mind. Strength & Flow is not a beginner-level class.

HOW DO I PICK MY FIRST YOGA CLASS?

Metabolic Strength and Burn

One of our best recommendations is to try out a handful of new classes a month to figure out what styles you like. Check out the schedule at thepac.com/fitness or email us at info@thepac.com, and we’ll help you get started!

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This process is so successful that some clients like Chad Haddad, Jennifer Wood, and Ray Serpas choose to do personal training year-round. Other clients like Tammy Diaz, Angelique Ledig, Ed Luce, Liz Guidotti, and Dana Bowlin choose to do seasonal bouts of personal training once or twice per year. After attending personal training, clients are amazed at how much more they can get from programs they have been a part of for years.

If you haven’t tried our Metabolic Strength and Burn classes, give them a try. You will be amazed at what you will accomplish.

Josh Curry is a certified personal trainer through NSCA, certified Olympic lifting coach through USAW, and is an avid kettlebell enthusiast. He currently leads PAC’s PASS Varsity program and he developed the Foundations program for young children. Josh has a passion for self-education and consistently pursues new research in our field. He specializes in speed training, injury recovery and prevention, busting myths about health and fitness, and odd-implement training like logs, sandbags, and macebells. To get a feel for Josh’s style of training in a group setting come check out one of his Metabolic Strength classes or Burn classes!