Ready to hit the pickleball court?
Be sure to warm up with these stretches.
FEATURES
POWERLIFTING
LOUISIANA SPECIAL OLYMPICS
UPPER BODY EXPRESS ROAD TO RECOVERY
MEMBER SPOTLIGHT
PIERRE SAAL
EMPLOYEE SPOTLIGHT
JENNY DREESSEN
UPCOMING PROGRAMS & EVENTS
SCHEDULED MEMBER EVENTS
JANUARY
3 rd - Coffee Day
13 th - Yoga for Tennis
FEBRUARY
7th - Coffee Day
14 th - Valentines Day Giveaway
24 th – Adult Field Day
MARCH
9 th - Super Saturday
24 th - Easter Pictures
Sound Bath Series
APRIL
4 th Women’s Social
19 th Sip & Social
TENNIS DATES
PAC Northshore Doubles Championship
MARCH 1 ST - MARCH 3 rd
Winter Junior Tennis Session II
JANUARY 8 th - FEBRUARY 7 th
Spring Junior Tennis Session I
FEBRUARY 26th - MARCH 27 th
Spring Junior Tennis Session II APRIL 15 th - MAY 15 th
DATE NIGHTS
JANUARY 19 th FEBRUARY 16 th MARCH 15 th APRIL 19 th
CONTACT US
STAY CONNECTED
pelicanathleticclub
pelicanathleticclub
SWIM LESSONS
10% OFF DESK
FEBRUARY 27 th - 28 th
SESSION ONE (4 weeks)
MARCH 5 th – 30 th
SESSION TWO (4 weeks) APRIL 9 th – MAY 4 th
TWO WEEK GROUPS
Begin MAY 13 th
If you would like to speak with anyone on the team, please ask for them at the front desk, call 985.626.3706, or email them at the addresses listed.
GENERAL MANAGER Alix StPe alix@thepac.com
MARKETING
Rachel Crowley rcrowley@thepac.com
SEBASTIAN PASTOR sebastian@thepac.com
CHILDCARE
Karen Cowhey kcowhey@thepac.com
HUMAN RESOURCES
Breanna Grimes breanna@thepac.com
MEMBERSHIP
Grace Rousset grace@thepac.com
TENNIS
Mark Dominguez mark@thepac.com
AQUATICS
Charlotte Boswell charlotte@thepac.com
FITNESS
Marie Wiles marie@thepac.com
seniors
Jenny Dreessen jenny@thepac.com
GROUP EX Nicol Rabalais nicol@thepac.com
ACCOUNTING
Fred Klinge fklinge@thepac.com
COMPETITIVE SWIM
Emmett Smith esmith@thepac.com
MEMBER SERVICES PRO SHOP
Hope WaddelI hope@thepac.com
PIERRE SAAL: Embracing Active Aging at Pelican Athletic Club
Pierre, a sprightly octogenarian, embodies the spirit of active aging. For seven decades, tennis has been his passion at Pelican Athletic Club (PAC), a testament to his unwavering commitment to fitness. Since his retirement, the importance of physical activity has become even more apparent, leading him to adopt a simple yet powerful motto: “Keep moving. ”
“The
most surprising thing about reaching my eighties is how quickly it comes,” reveals Pierre, “and how fast the body can decline. However, while some decline is natural, we can mitigate it by staying active and maintaining our fitness.”
Pierre lives by this principle, engaging in diverse activities at PAC. From tennis and pickleball to strength training and group exercise classes like Balance and Yoga, his days are filled with the energy and joy of movement.
Pierre Saal
Though naturally inclined towards solitude, Pierre finds immense value in the social interactions fostered at PAC. “There’s a beautiful synergy in these interactions,” he observes, relishing the camaraderie and connection with fellow participants. This resonates with research on “Blue Zones,” regions with impressive longevity rates, highlighting the importance of community engagement for a fulfilling life in one’s golden years.
With a twinkle in his eye, Pierre offers advice for everyone: “Our attitude and mindset are crucial.
Find activities you love and actively pursue them. Also, don’t hesitate to
reach out to the
amazing instructors and trainers at PAC – they are a constant source of encouragement and support.”
Pierre’s story inspires us to embrace every stage of life with a spirit of vibrancy and connection. His dedication to active aging and community engagement shines as a beacon, reminding us that a healthy and fulfilling life is indeed within reach.
Louisiana Special Olympics
participate in
a 6-week
fitness program at Pelican Athletic Club
The Pelican Athletic Club recently hosted a sixweek Special Olympics Fitness Class for people with intellectual disabilities. The class, led by Pelican Athletic Club personal trainers, provided a safe and supportive environment for participants to learn about fitness and exercise.
“The Special Olympics Fitness Class was a truly special experience,” said Nicol Rabalais, Pelican Athletic Club Group Exercise Director. “We are so grateful to have provided this opportunity for participants.”
Pelican Athletic Club is a proud sponsor of the Special Olympics. The club has been supporting Special Olympics for many years and is proud to help provide opportunities for athletes with intellectual disabilities to experience the joy of exercise.
Pickleball: A Sport So Fun, You’ll Be Cuing Up for More
Imagine a game that combines the finesse of badminton, the power of tennis, and the agility of table tennis. Now, add a dash of friendly banter, a sprinkle of laughter, and a whole lot of pickleball fun.
Pickleball is not just a sport; it’s an experience that’s sure to tickle your fancy and leave you craving more. So, ditch the boring workouts and step into the vibrant world of pickleball, where you’ll discover a sport that’s as addictive as its flavor.
E quip You rself for Pickleball Bliss
Before you hit the pickleball courts, make sure you’re properly equipped to handle this quirky sport. Your paddle, the heart of your pickleball experience, should feel like an extension of your arm, ready to deliver some sweet pickleball smackdowns.
The pickleball ball, a perforated beauty, is designed to soar through the air with precision, leaving your opponents
scratching their heads as you unleash your pickleball prowess. And don’t forget your court shoes, the silent heroes that will keep you grounded and agile as you navigate the pickleball battlefield.
Mastering the Pi ckleball Essentials
Now that you’re kitted out, it’s time to delve into the fundamentals of pickleball. The serve, a delicate underhand maneuver, sets the stage for an epic pickleball rally.
As you gain confidence, experiment with different serves, whether it’s a sneaky drop serve or a powerful overhead bomb. But remember, the key to serving success is consistency, so practice makes perfect.
PICTURED: THE PELICAN ATHLETIC CLUB PICKLEBALL COURTS
Scoring Pickleball: A Delightful Dichotomy
Pickleball scoring is a refreshing departure from the usual tennis or badminton. Points can only be scored by the serving team, adding an extra layer of strategy and suspense to each rally.
As you volley, dink, and smash your way to victory, remember that pickleball is not just about winning; it’s about enjoying the camaraderie and thrill of the game.
game to the next level? Here are a few strategic tips that will have your opponents calling for a sweet pickleball mercy rule:
Master the Serve: A strong serve is your pickleball secret weapon. Practice regularly to develop a serve that’s both accurate and powerful.
Placement Over Power: Aim your shots strategically, forcing your opponents into uncomfortable positions. A wellplaced shot can be more effective than a powerful smash.
Doubles Coordination: Pickleball doubles requires impeccable communication. Talk to your partner, coordinate your moves, and crush your opponents with pickleball teamwork.
Pickleball Strat egies: A Pickleball Pro’s Secret Stash
Want to elevate your pickleball
Pickleball: A Sport for All
Pickleball is not just for the young and agility-blessed; it’s a sport that embraces players of all ages and skill levels. Whether you’re a seasoned athlete or a pickleball novice, there’s a place for you on the court.
So, grab your paddle, hop on the pickleball bandwagon, and experience the joy of this addictive sport. You might just find yourself hooked on the pickleball pickle for life!
Ready to hit the pickleball court?
Don’t forget to warm up with these six stretches to help you stay injury-free and play your best.
1Hip adductor stretch: This stretch helps loosen up your hips and inner thighs, which are essential for pickleball’s quick movements and sudden stops. To do this stretch, stand with your feet wide apart and lean to one side, keeping your back straight. Place your hands on a bench or chair for support. You should feel a stretch in your inner hip and thigh. Hold for 15-20 seconds, then repeat on the other side.
Squat stretch: This stretch helps improve your flexibility in your hips, knees, and ankles. To do this stretch, stand with your feet shoulder-width apart and hold onto a fence or stationary object for support. Slowly squat down until your thighs are parallel to the ground, keeping your back straight. Hold for 15-20 seconds, then slowly stand up.
3
Scapular stretch: This stretch helps loosen up your shoulder blades, which can get tight from swinging the pickleball paddle. To do this stretch, stand with your arms outstretched overhead. Slowly pull your elbows down towards your hips, keeping your shoulder blades retracted (pulled down and together). Hold for 15-20 seconds, then slowly release.
4
Lateral side bending: Lateral side bending: This stretch helps improve your spinal mobility, which is important for pickleball’s quick rotations and twists. To do this stretch, stand with your feet shoulder-width apart and reach your left arm overhead. Bend to the right side, bringing your right hand to your hip. Hold for 15-20 seconds, then repeat on the other side.
5
Back extension: This stretch helps improve your range of motion in your spine. To do this stretch, find a low fence or railing to hold onto. Squat down and extend your back, keeping your spine straight. Hold for 15-20 seconds, then slowly return to the starting position.
SwimPAC: Nurturing a Passion for Swimming in Covington/Mandeville
TEAM PARTY ‘23
The swim team at PAC had a busy fall as high school teams wrapped up their swim season in November .
Each swimmer trained rigorously in hopes of qualifying to swim in the State Swim meet held the week before Thanksgiving. Most swimmers who could qualify for the meet also swim year-round on local USAS-affiliated swim teams.
SwimPAC is one of these teams, which practices 12 months out of the year at Pelican Athletic Club!
The SwimPAC program, founded in 1998, introduces competitive swimming to children as young as five years old and up to seniors in high school! The team has hosted hundreds of swimmers and continues to grow as they exhibit the most successful seasons in team history.
The SwimPAC seniors, primarily ages 14 and older, represent swimmers from nearly every high school in Covington & Mandeville!
The SwimPAC seniors, primarily ages 14 and older, represent swimmers from nearly every high school in Covington/ Mandeville! These Schools include Fontainebleau High, Mandeville High, Lakeshore High, St. Paul’s School, Saint Scholastica Academy, Archbishop Hannan High, and Northlake Christian School. After High School, some swimmers will have the opportunity to swim at the college level. In recent years, the team has had numerous swimmers commit to swimming at colleges and universities nationwide.
Going forward, SwimPAC is focused on continued success. This focus includes the February Louisiana State Short Course Championship meet and traveling to USAS championship meets throughout the country.
STATE MEET SHREVEPORT, LA
SENIOR GROUP TEAM TRAVEL MEET SUMMER ‘23
BEAT THE CHILL & CONQUER THE POOL AQUATICS
As the ever-changing temperatures of Louisiana’s winter start to set in, don’t let the cooler weather deter you from embracing the refreshing waters and improving your swimming skills.
Here at PAC, we’re offering a series of introductory and intermediate ability workouts on Tuesdays and Thursdays at 5 p.m. and Saturdays at 7:45 a.m ., designed specifically to help novice and casual lap swimmers like you enhance their technique and conditioning.
Whether you’re aiming to conquer the Coast Guard Rescue Swimmer program like Matthew Dupuy, who transformed his swimming abilities from gasping for air after two lengths to completing 20 pool lengths in 10 minutes, or you’re like Rachelle Triay , who sought swimming to diversify her training and conquer the
Crawfishman Triathlon, our supportive and experienced instructors will guide you towards your swimming goals.
Our classes are tailored to cater to all abilities, from beginners to more experienced swimmers, so you’ll find the perfect fit to suit your current level and aspirations. Join us and experience the transformative power of swimming as you navigate the water with newfound confidence and expertise.
So, ditch the layers, embrace the pool, and embark on your swimming journey with us!
MEET
Jenny
Jenny has been PAC’s Senior Coordinator since January 2021. Combining fitness and community has been her passion for the past 12 years. A career change for her husband moved the family from her hometown of Peoria, IL, to San Diego, where she quickly learned that the gym was a wonderful place to meet likeminded people and build community. In San Diego, she transitioned from fitness enthusiast to fitness professional. Now, over a decade (and three more cross-county moves) later, she has had the privilege to work with hundreds of people as a group exercise instructor, LIVESTRONG cancer-survivor trainer, and Personal Trainer.
Jenny Dreessen, Senior Program Director
> National Council on Strength and Fitness - Personal Trainer
> Functional Aging Specialist - Functional Aging Institute
> Brain Health Trainer
> LIVESTRONG Cancer-Survivor Trainer
> VCore Barefoot Balance Trainer
Jenny is inspired daily by PAC’s amazing senior community, who constantly reminds her “The best is yet
to come!”
“Jenny Dreessen has been such an outstanding exercise leader and coordinator of these senior events. She brings much value to PAC’s exercise programs. Thank you, Jenny and the PAC staff, for caring about your senior members.”
-Augie and Sharon Bailey
PRO SHOP
Winter ESSENTIALS ESSENTIALS
PAC BLUE
CREW NECK SWEATER
- Show your support for the Pelican Athletic Club with the Blue Crew neck sweater! This classic crewneck sweater is made of a soft, comfortable fabric that will keep you warm and stylish all season long.
TASC LONGLING LONGSLEEVE
SENITA ATHLETIC JOGGERS
- Senetia Athletic Joggers are the perfect pants for every activity, from running errands to going to the gym to lounging around the house. They’re made from a soft, stretchy fabric that is both comfortable and durable.
PAC WHITE HOODIE
– Gear up in style and comfort with the Pelican Athletic Club White Hoodie, the perfect embodiment of Pelican pride. This versatile hoodie is crafted from a blend of soft, breathable cotton and fleece, ensuring you stay warm and cozy without compromising on comfort
Embrace the Challenge: Conquering Your Winter Fitness Goals
As the days grow shorter and the temperatures drop, maintaining your fitness routine can be a challenge.
However, winter is the perfect time to focus on your health and well-being, and the Pelican Athletic Club (PAC) is here to help you find your inner strength and push your limits.
Winter Workouts: The Perfect Antidote to Seasonal Sluggishness
Winter can bring on feelings of lethargy and fatigue, but regular exercise can help combat these symptoms and boost your energy levels. Engaging in physical activity helps regulate your body’s temperature, improves circulation, and increases endorphin production, elevating mood and reducing stress.
PAC offers various fitness classes and activities to help you stay motivated and engaged throughout the winter months.
PAC has something for everyone, from heated pools and tennis and pickleball courts to stateof-the-art group fitness classes. If you’re looking for a challenge, try one of our HIIT or spin classes. If you’re looking for something more relaxing, try yoga or Pilates.
Here
are some
tips for staying on track with your fitness goals during the winter:
Set realistic goals: Don’t try to do too much too soon. Start slowly and gradually increase the intensity and duration of your workouts.
Find a workout routine you enjoy: If you
don’t enjoy your workouts, you’re less likely to stick with them. Try different activities until you find something you love.
Schedule your workouts: Treat your workouts like important appointments. Block out time in your schedule and stick to it.
Find a workout buddy: Having someone to exercise with can help you stay motivated.
Don’t be afraid to ask for help: If you’re struggling to stay on track, talk to a PAC personal trainer or group fitness instructor. They can help you create a personalized workout plan and provide support and encouragement.
Don’t let the winter blues get you down. Come to PAC and embrace the challenge of achieving your winter fitness goals. With a little determination and the support of PAC, you can achieve anything you set your mind to.
Remember, winter is just a season. It doesn’t have to define your fitness journey.
WINTER PRESCHOOL
PAC PACERS
PAC’s Metabolic Strength Class:
Band Exercises for Maximum Results
For class times, please refer to the Specialty Schedule posted prominently around the club.
The Pelican Athletic Club’s (PAC) Metabolic Strength class is a unique and challenging class that combines strength training with metabolic conditioning. The class is designed to help you burn calories, build muscle, and improve your overall fitness.
One component of the PAC Metabolic Strength class is band exercises. Band exercises are a great way to add variety and challenge to your strength training routine. Bands provide variable resistance, which means that the resistance increases as you stretch the band. This helps to work your muscles harder throughout the entire range of motion.
Benefits of Band Exercises
Band exercises offer several benefits for PAC Metabolic Strength class participants, including:
‣ Increased muscle activation
‣ Reduced risk of injury
‣ Improved biomechanics
‣ Increased versatility
PAC’s Metabolic Strength class uses band exercises in a variety of ways. For example, bands are often used to perform compound exercises, such as squats, bench presses, and rows. Compound
exercises work multiple muscle groups at the same time, which is ideal for burning calories and building muscle.
Bands are also used to perform isolation exercises, such as bicep curls and triceps extensions. Isolation exercises target specific muscle groups, which can help to improve strength and definition.
Example Band Exercises
Here are a few examples of band exercises that are commonly used in PAC’s Metabolic Strength class:
Squat with band: Attach a resistance band around the top of a squat rack. Stand with your feet shoulderwidth apart and your toes pointed slightly outward. Place the band behind your back,
under your shoulder blades. Grip the band with each hand and hold your arms at your sides. Brace your core and engage your glutes. Slowly lower into a squat, keeping your back straight and your chest up. Drive through your heels to return to the starting position.
Bench press with band: Attach a resistance band to the top of a power rack. Lie on a bench with your feet flat on the ground and your back pressed against the bench. Grip the band with each hand and hold your arms straight up above your chest. Brace your core and engage your chest. Slowly lower the band down to your chest, keeping your elbows tucked in close to your sides. Press the band back up to the starting position.
Row with band: Attach a resistance band to a low anchor point, such as a power rack or weight bench. Sit on the ground with your back against the anchor point and your legs extended in front of you. Hold the band in each hand with an overhand grip, palms facing each other. Bend at the waist and lean back until your torso is at a 45-degree angle to the ground. Row the band towards your chest, keeping your elbows close to your sides. Return to the starting position.
Conclusion
Band exercises are a great way to add variety and challenge to your strength training routine. The PAC Metabolic Strength class uses band exercises in a variety of ways to help participants burn calories, build muscle, and improve their overall fitness.
If you’re looking for a challenging and effective workout, we encourage you to try the PAC Metabolic Strength class. With its unique combination of strength training and metabolic conditioning, the class is sure to help you reach your fitness goals.
Transformative Power of Powerlifting at 16 or 60
A teenager or a senior citizen, powerlifting can be a great way to improve your physical and mental health.
Sara Reffit , a 15-year-old sophomore at Mandeville High School, is a prime example of how powerlifting can be a transformative experience for people of all ages. She only thought about getting into powerlifting towards the second year of her fitness journey, about seven months ago. Now, she’s hooked!
Sara’s favorite lifts are the bench press and deadlift, and she’s already achieved
impressive personal records (PRs) of 160 and 295 lbs., respectively. For Sara, powerlifting has been more than just about building physical strength; it’s also helped her develop a healthier mindset and body image. She no longer focuses on the number on the scale but rather on the feeling of accomplishment she gets when she hits a new PR.
Sara credits PAC, her gym, for providing
a supportive and encouraging environment where she feels comfortable asking for help and never feels judged for her pursuits. She says, “There is no greater feeling than getting stronger and stronger and finding that peace within myself at the same time.”
Robbi loves the confidence boost she gets from powerlifting, and it shows! Her deadlift PR is an impressive 225 lbs. She’s even surprised herself with how strong she’s become. “When I first started, I could barely lift the barbell, and now I am lifting over 200 pounds!” she says.
Robbi Day , a 65-year-old wife, mother of two, and grandmother of four, is another inspiring example of how people can start strength training and powerlifting at any age. She retired from teaching at Fontainebleau High School in 2016 and began strength training about four years ago. She added powerlifting to her routine about eight months ago when PAC introduced a Senior Powerlifting class.
Robbi credits the Senior MetStrength program and the Senior Powerlifting class for helping her build confidence and realize her true potential. She enjoys the camaraderie of the class and says that the encouragement and friendly competition have helped her achieve more than she ever thought possible. “With Jenny’s guidance and the group’s continued support, I know I will continue to get stronger,” she says.
The stories of Sara and Robbi are a testament to the fact that it’s never too late to try something new and challenge yourself. Whether you’re a teenager or a senior citizen, powerlifting can be a great way to improve your physical and mental health.
So what are you waiting for? Give powerlifting a try today!
GROUP EXERCISE
Katie Bennett: NASM Certified Personal Trainer, Pre/Postnatal Specialist, Women’s Fitness Specialist
Upper Body Express: Your Go-To Workout for a Stronger You
Ready to take your upper body strength to the next level? Look no further than Upper Body Express, a fun and challenging class led by Katie Bennett, NASM Certified Personal Trainer, Pre/Post Natal Specialist, and Women’s Fitness Specialist, at Pelican Athletic Club Northshore.
In this 30-minute class, you’ll use dumbbells and a bench to target all the major muscle groups in your upper body, including your chest, back, arms, and shoulders. Katie’s expert guidance will help you perfect your form and technique, ensuring that you get the most out of each exercise.
Upper Body Express is perfect for all fitness levels, from beginners to advanced athletes. And with its convenient Friday morning time slot, it’s easy to fit into your busy schedule.
Slow Curls
HERE’S A SNEAK PEEK AT SOME OF THE EXERCISES YOU CAN EXPECT IN UPPER BODY EXPRESS:
Equipment needed: Dumbbells & Bench
Warm-Up:
Bear to Down Dog – 30 seconds, two repetitions
Incline Push-ups – 30 seconds
Circuit 1:
Slow Curls – 40 seconds
Single Arm Row – 40 seconds (alternate arms)
Chest Press – 40 seconds
Circuit 2:
Lateral Raises – 40 seconds
1/2 Kneeling Single Arm Press – 40 seconds (alternate arms)
Skull Crushers – 40 seconds
Single Arm Row
Join Katie Bennett for Upper Body Express every Friday at 9:00 AM! This fun and challenging class is designed to help you build a stronger, more resilient upper body.
Chest Press
How CoreBased Exercises Can Improve Your Tennis Game
Core-Based Exercises for Tennis
In the dynamic and demanding sport of tennis, core strength is pivotal in enhancing performance and preventing injuries. A strong core provides stability, rotational power, and balance, allowing players to execute powerful swings, react swiftly to incoming shots, and maintain control throughout the game. While many tennis players focus primarily on strengthening their upper and lower body muscles, incorporating core-based exercises into their training regimen can significantly elevate their overall performance.
Incorporating core-based exercises into your training routine can significantly improve your tennis performance. Here are some specific exercises found in pilates and core-based classes that target the core muscles and mimic movements commonly found in tennis:
Backhand | Spinal Rotation
Leg Lift: This exercise targets the abdominal muscles and obliques, enhancing rotational power and stability.
Backhand Volley | Diagonal
Lunge with Torso Twist: This exercise targets the core, hips, and glutes, improving balance, rotational power, and leg drive.
Forehand Hit | Single Leg Lift
with Spinal Rotation: This exercise challenges the core, hips, and balance, mimicking the movement of a forehand stroke.
Serve | Foreward Overhand
Press: This exercise strengthens the shoulders, core, and triceps, enhancing the power and control of overhead serves.
Forehand Volley | Step Back
Lunge on Bar: This exercise targets the core, hips, and balance, mimicking the movement of a forehand volley.
Pilates and Core Based Classes
CORE 30 8:00AM TUES. & THURSDAY 9:00AM WEDNESDAY
PILATES SCULPT 8:30AM SATURDAY 9:45AM TUES. & THURSDAY 5:30PM TUES. & THURSDAY
BALANCE TRAINING 10:50AM MONDAY & THURSDAY
BALANCE CIRCUIT 8:30AM FRIDAY
In addition to incorporating specific core-based exercises into your workout routine, consider attending core-based classes (SEE CLASSES LISTED). By incorporating corebased exercises and attending core-based classes, players can enhance their rotational power, stability, balance, and endurance, improving performance, reducing injury risk, and increasing game enjoyment.
Autins Turkey Chili
On a cold winter’s day, there’s nothing quite like a bowl of hearty, flavorful Chili to warm you up. This turkey chili recipe is the perfect way to satisfy your cravings without all the added fat and calories of traditional beef chili.
The Chili, made with ground turkey, tomatoes, onions, and garlic, is packed with protein, making it a healthy and satisfying meal. And thanks to an AMAZING local brand of chili mix (Autins), you won’t have to skimp on any of the taste!
Whether serving it up for a weeknight meal or a potluck party, this turkey chili recipe will surely be a hit. So, grab a bowl and dig in!
Step One
Ingredients
Two pounds of ground turkey
One 8oz can of tomato sauce
One 8oz can of garlic and herb petite tomatoes
One white onion
Four cloves of fresh garlic
One box of Autins chili mix
NOTE: This chili mix is only offered in a few local stores (Rouses and Fresh Market in Mandeville, LA)
Begin by browning the two pounds of ground turkey in a large pot (1520 minutes). While this is browning, throw in one chopped white onion and four minced garlic cloves. Once the meat is browned, you can drain the meat, but from experience, there won’t be much to drain.
Step Two
Once everything is browned up, add your tomato sauce, petite tomatoes, two cups of water, and your Autins chili mix. Give this a good stir and bring it to a low boil. Once to a boil, reduce the heat to medium-low and cover. Let it cook for one hour and stir every ten minutes. At this time, you can add salt and pepper to your liking.
Step Three
You can now serve your Chili! I recommend adding some sour cream, cheese, and crackers (Avocado is also a great addition). This recipe will yield 7-8ozs
Tip
Winter Warriors:
Tips for Playing Tennis and Pickleball in the Chilly Weather
As the leaves change color and the chilly weather moves in, many tennis and pickleball enthusiasts bid farewell to their beloved outdoor courts for the winter months. However, for those dedicated players who refuse to let the cold weather cramp their style, there are ways to continue enjoying their favorite sports outdoors even when the temperatures plummet.
Gear Up for the Chill
The key to winter tennis and pickleball lies in proper preparation. Dressing in layers is essential to stay warm and comfortable throughout your game. Start with a base layer of moisture-wicking material to keep you dry, followed by an insulating mid-layer, and a windproof and water-resistant outer layer. Don’t forget to protect your extremities with warm socks, gloves, and a hat.
Embrace the Elements
While the sun may not be shining brightly, winter can offer some unique advantages for outdoor tennis and pickleball. The cooler temperatures make it easier to maintain a consistent pace and reduce the risk of overheating. Additionally, the crisp air can actually enhance your reflexes and alertness.
Modify Your Technique
Winter playing conditions require some adjustments to your technique. The colder temperatures can affect the bounce of the ball, so be prepared to hit with more power and adjust your timing accordingly Additionally, the slick surfaces of outdoor courts in winter can make footwork more challenging, so focus on maintaining a wide stance and planting your feet firmly with each shot.
Prepare Your Bod y
During the colder months, extending your warm-up is even more crucial , as you don’t want to risk an injury. It is best to warm up before you play tennis or pickleball to ensure a fluid and unhurried serve.
Winter Tennis and Pickleball: A Challenge Worth Embracing
Playing tennis or pickleball outdoors in the winter can be a refreshing and invigorating experience. With the right preparation, modifications to your technique, and a focus on safety, you can continue to enjoy your favorite sports throughout the colder months. So, bundle up, grab your racquet or paddle, and head out to the courts to embrace the winter challenge!
Navigating the Road to Recovery: A Journey Worth Embracing
Imagine embarking on a grand expedition fueled by a passion for self-improvement and an unwavering determination to conquer physical limitations. This is the essence of physical therapy, a journey that mirrors the challenges and triumphs of New Year’s reso lutions.
Just as we set ambitious goals at the start of the year, physical therapy often involves setting lofty targets for recovery and rehabilitation. It’s not an easy path; it requires grit, perseverance, and a willingness to face discomfort head-on.
Just like the temptation to skip a workout or indulge in a cheat meal, physical therapy can throw curveballs our way – unexpected pain, plateaus in progress, and occasional self-doubt. But just as we dust ourselves off after a missed gym session or a slip-up with our diet, we must adapt and persevere in physical therapy.
The beauty of this journey lies not just in the end goal but in the daily victories
along the way. Just as achieving a New Year’s resolution challenge feels like a personal triumph, witnessing incremental improvements in strength, flexibility, or pain management is a testament to our resilience and determination.
And just as we find inspiration and support in fitness buddies or accountability groups, physical therapy often benefits from the expertise and guidance of our physical therapists. These remarkable professionals are our guides, coaches, and cheerleaders, helping us navigate the twists and turns of the recovery process.
So, my fellow adventurers on the paths of physical therapy and New Year’s resolutions, let’s not underestimate the power of our shared experiences. Let’s embrace the challenges, celebrate the small wins, and find strength in the support we receive. Together, we can conquer our physical limitations, break through plateaus, and achieve our goals – whatever they may be.
Remember, the road to recovery is a journey worth embracing, filled with lessons, growth, and the satisfaction of proving to ourselves that we are capable of anything we set our minds to. So, strap on your metaphorical hiking boots, pack your motivational gear, and embark on this adventure with the unwavering belief that you will conquer every hill and reach the summit of your physical and personal potential.
For an appointment with one of our therapists, call 985-626-3641 or email at pt@thepac.com
Embrace the Chill: Conquer Your Winter Workout Blues
As the temperatures dip and the days grow shorter, it’s easy to succumb to the winter workout blues, letting exercise slip to the wayside. But amidst the chilly weather and cozy hibernation instincts, there’s a world of opportunities to stay active and healthy.
2024 Polar Bear Challenge: Your Winter Fitness Kickstart
Join us for our exhilarating Polar Bear Challenge, the perfect way to kickstart your winter fitness routine. Whether you’re a seasoned swimmer or a complete beginner, this challenge is open to all who are ready to embrace the chill and conquer their winter workout blues.
CLASSES: Deep Water Running and Aqua Fitness
CHALLENGE: Attendance
DATE: January - March
LOCATION: 8-lane heated pool
The challenge ends with a celebration in April where prizes will be awarded and the Polar Bear Queen and/or King will be crowned.
Show up to the classes and embrace the chill!
Pelican Ath letic Club
WINTER EVENTS
PICKEBALL CLINIC
COOKIES & CAFFEINE
SENIOR DIVE IN
MENS’ LOFT EVENT
HOLIDAY PARTIES
