Pelican Athletic Club's Northshore Fitness Magazine December 2021 by Fox Print and Publishing

FITNESS Northshore

WINTER 2021

MEMBER SPOTLIGHT The Luigi Family The Kolbrock Family Keith Lateradde, Ross Doyle, Scott Cuevas, Natalie Persson, and Caesar Sweidan

Pgs 14, 28 & 32

FEATURED

ASK LUIGI

PG 14

UPCOMING EVENTS, WINTER PROGRAMS, PROSHOP ESSENTIALS

UPCOMING PROGRAMS & EVENTS Programs

Events

Junior Tennis - Begins January 17

Yoga Workshop January 8

Homeschool PE - Begins January 18th

Tennis Tournament: Kehoe-France Men’s + Women Doubles February 10-13

Coffee and Conversation January 24

Swim Lessons - Begin February 15 Yoga Workshop - January Lifeguard Classes - March and April. We are looking for lifeguards with drive and a good work ethic.

Valentine’s Day February 14 Coffee Cart February 9 Wine Night February 25

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. Fred Klinge GENERAL MANAGER fklinge@thepac.com MARKETING rcrowley@thepac.com Rachel Crowley CHILDCARE kcowhey@thepac.com Karen Cowhey HUMAN RESOURCES mmoore@thepac.com Miriam Moore

STAY CONNECTED www.thepac.com pelicanathleticclub pelicanathleticclub

WWW.THEPAC.COM

MEMBERSHIP grace@thepac.com Grace Rousset TENNIS bfisher@thepac.com Barbara Fisher

AQUATICS charlotte@thepac.com Charlotte Boswell FITNESS charlie@thepac.com Charlie Hoolihan SENIORS jenny@thepac.com Jenny Dreessen GROUP EX nicol@thepac.com Nicol Rabalais ACCOUNTING stephen@thepac.com Stephen Sanders COMPETITIVE SWIM esmith@thepac.com Emmett Smith MEMBER SERVICES/ PRO SHOP hope@thepac.com Hope WaddelI

WWW.THEPAC.COM

Club Hours

Holiday Club Hours

Monday - Thursday 4:45am - 9:00pm

Christmas Eve (Friday, December 24th) 7:00am - 12:00pm

Saturday 7:00am - 7:00pm Friday 9:00am - 6:00pm

Christmas Day (Saturday, December 25th) CLOSED (Friday, December 31st) 7:00am - 3:00pm New Years Day (Saturday, January 1st) 7:00am - 12pm

ASK LUIGI

Friday 4:45am - 8:00pm

HIGHLIGHTS

P12

MOMS MEET FOR MUSCLE

HAVE A GRAPE TIME

P8 TRY PILATES

P10

P25

BENCH PRESS DAY

WINTER ESSENTIALS

GAME, SET, MATCH

MEET MEM

PELICAN ATHLETIC CLUB’S MEM

GRACE Membership Manager Grace is the Membership Manager at PAC and the newest addition to the team having started in June of 2020. She has over 10 years of experience in hospitality and sales & marketing so when an opening came up to be a part of the PAC Sales Team she jumped at the opportunity. Grace has enjoyed getting to know our members and truly loves the family atmosphere of the club. Grace recently became a classically trained mat Pilates Instructor through Power Pilates and in November 2021 starts her comprehensive reformer training. When Grace is not at work she and her husband can be found on the soccer field or swim practice with their boys.

KIM Kim is a retired high school math teacher. She started working at PAC as a Group Ex Instructor 17 years ago and in the last four years she also started personal training and became a membership sales rep. With 40 years of experience in the health and fitness industry, Kim has proven to be a key player in her client’s wellness journeys. When Kim is not busy helping our members achieve their fitness goals, she can be found out on the tennis courts.

WWW.THEPAC.COM

MBERSHIP

MEMBERSHIP REPRESENTATIVES

ANDREA You could say Andrea was so taken with PAC when she joined as a member in 1998 that she decided to stay and become an employee. You may know her as one of the PAC Sales Reps, but to everyone else she is the sunshine of the office. Andrea’s favorite part of her job is engaging with our members. She says that PAC is like family and she enjoys coming to work each day. When she is not at work, Andrea enjoys traveling with her husband, Reggie. She is also an avid runner, swimmer, and has competed in multiple triathlons, 10 marathons and one 50 mile run.

LINDSEY Lindsey is one of our membership sales reps and has been with PAC for the past 10 years. She was even a lifeguard when she was a senior in high school. One of her favorite aspects about the club is getting to personally know each of our members, and she enjoys hearing about their progress at the club. Lindsey always says “PAC members are the best part of PAC.”

The holidays are HERE!

Healthy Holiday Eating: The Practical Way 1.

The vicious cycle of dieting all year to lose the “holiday weight” or to get bloodwork back to normal after all the holiday meals. People accomplish their goals just in time for the holidays to start again—and gain back the weight and drive our doctors nuts with outrageous bloodwork again.

The person who is terrified to “lose all their progress,” brings their own “healthy” meal to the gathering, and completely avoids the yummy meal—even at the cost of social, mental, and emotional health. Let’s be honest: that behavior distances people socially, and not having Grandma’s famous pie is just sad. Honestly, both are unhealthy approaches and they are, frankly, unnecessary. Let me be real clear: what we do consistently over time is what has the greatest impact on our health, not what we do on one day, two days, or a couple holidays. We can break these cycles! You don’t have to gain weight or ruin your bloodwork over the holidays. You also do not have to bring your own “healthy” meal, avoid Grandma’s cooking, and face a socially awkward and sad situation.

THERE IS A WAY TO ENJOY THE HOLIDAY FOOD WITH FAMILY AND FRIENDS ALL WHILE PURSUING YOUR HEALTH GOALS. HERE ARE THE ACTION STEPS.

WWW.THEPAC.COM

We all know what happens around the holidays. I see two extremes in my practice as a Registered Dietitian: Sabrina Goshen, NIFS Registered Dietitian.

Be Active

Get up and moving. This can be as simple as taking a walk with family, going on a morning stroll before the gathering, walking the dog, or playing a game that has you up and moving (such as Wii, tag, Twister, or Simon says). You can also get in a quick 20–30-minute workout before all the festivities start that day, or wake up early to get in a full lifting session. Don’t overthink this; a short 20–30-minute workout with high intensity is very effective!

Follow Your Eating Routine

Forget the “don’t eat anything to save calories for all the food tonight” method. That leads to a very hungry person, which makes overeating at the gathering much easier. Go about your morning as you normally would. Have your typical snack and lunch. Fill up on fiber-rich sources, such as fruit and veggies, along with lean proteins. All these options will help fill you up and nourish your

body. You will walk into the gathering satisfied and ready to eat your Grandma’s holiday meal.

Hydrate

Be sure to stay hydrated with plenty of non-caloric fluids (mainly water) the days before, the day of, and the days after holiday gatherings. Liquids take up room in your stomach, meaning staying hydrated contributes to proper regulation of hunger/ satiety cues. Again, this helps reduce overeating. Additionally, holiday foods tend to be high in sodium. You will want plenty of water to offset the negative effects that a high sodium intake has on your hydration status. Trust me, you will feel much better if you stay hydrated.

Eat the Holiday Meal

For heaven’s sake, do not bring your own meal, measuring cups, or scales to the gathering! Eat the holiday meal. Fill up your first plate with all your favorites—the ones that grandma and momma only cook once or twice a year. Be mindful of portion sizes. Then, if you want, go back for a second plate. For that plate, pick two or three more things that you want some more of. Take a portion of each and enjoy it.

Enjoy the Meal

Sit down with each plate. Take a nice deep breath. Start eating. Chew each bite thoroughly. Slow down your eating. Be present at each bite, soaking in all the yummy goodness of that home cooking. Don’t be afraid to pause between bites and converse with family around the table. This not only helps you enjoy

family around you and to be present in that moment, but it also gives your body time to send you satiety cues. When we eat super-fast, we do not allow our body enough time to signal “I AM FULL.” Be present and listen to what your body is telling you.

Have a Conversation

During the meal, talk with your family and friends, even if you are the one having to initiate conversation. DO IT! Think about one of the true reasons for the season. Hint: it is not food and gifts. Sure, food is a huge part of it. But we gather to be with family and friends to celebrate our blessings, our year, and our religion, and to give thanks. Conversing really embraces what holidays are all about and shifts your focus to more than just the heap of food in front of you.

Eat Dessert

Find your favorite desserts and eat a serving. I promise, eating dessert will not derail your health goals. I’d argue this action will actually help your health goals because Grandma’s famous pie sure does positively contribute to mental and emotional health.

Get Right Back to Your Typical Regimen the Next Day Wake up the next day and get back to your typical routine. Exercise as you normally would. Eat your normal meals and snacks. Honor your physical health with nutritious options. Sleep. Do this on the days you are not at a holiday gathering. Back to the idea of consistency, there are more non-holiday days than there are holiday days and gatherings. Be on your game and remain consistent during those weeks and days, knowing that another gathering full of food and fun is right around the corner. Repeat steps 1–7 during the next gathering. This blog was written by Sabrina Goshen, NIFS Registered Dietitian.

CHAD HADDAD, CAMERON WETZEL, PASTOR JAMES SIMMONS.

CO WORKER

Bench Press Day! IN EVERY GYM ACROSS THE WORLD, WEIGHTLIFTERS GATHER TO DO BENCH PRESSES ON MONDAY, SO MUCH SO IT’S NICKNAMED “INTERGALACTIC BENCH PRESS DAY.” St. Timothy Methodist Church co-workers Reverend James Simmons, Chad Haddad, and Cameron Wetzel bring a little more fellowship to the day by coming in to participate in the Monday ritual at PAC.

WWW.THEPAC.COM

Eight years ago, Simmons invited Haddad to join with him in the Monday morning bench press day. Simmons has been lifting weights for more than 40 years and knew Haddad was also a workout enthusiast. “Reverend James knew my enthusiasm for working out and invited me to join him even though I was a member of another gym,” Haddad said. “It was a great time to be able to hang out outside of work, and I think we learned to push each other to try new exercises and reach new peaks in our lifting.” Haddad joined PAC shortly after the first few months of his and Simmons’s workout sessions. This past year, Wetzel received an invitation to leave his garage gym at home to participate in the Monday ritual.

PASTOR JAMES SIMMONS.

...

“We are also very competitive, and I

WWW.THEPAC.COM

like showing the young guys how it’s done.” - Simmons “I was lucky enough to receive an invitation to the greatest training group of all time,” Wetzel said. “We truly enjoy training together, and the camaraderie adds another layer of motivation to make it to the gym. Overall, it is the most fun I have training.” All three of the workout partners remarked that there might be a particular competitive aspect to their lifting and that it helps to push them a bit harder than they would by themselves. “We see each other at church, but it’s great to be able to hang out at the gym on Monday afternoon and then go get a smoothie and share good conversation,” Simmons said. “We are also very competitive, and I like showing the young guys how it’s done.” According to Haddad, Simmons has also been encouraged to get a wee bit out of his comfort zone and work out with more than just the traditional bench press and the accompanying chest machine. “We took advantage of Reverend James’ recent shoulder surgery and got him to break out of his routine a little bit. We’ve actually got him using dumbbells now,” Haddad said, laughing.

CAMERON WETZEL (STANDING) CHAD HADDAD (SEATED)

While Simmons’s children are all grown, and Haddad is soon to be a first-time dad, Wetzel has four children under the age of six, and the entire family takes advantage of multiple parts of the club.

“I think the gym has a very community-driven component, which has been a huge benefit for my family”, Wetzel said. “The splash pad is a favorite. My kids are young, and being able to bring them to the splash pad makes us look like the cool parents we always dreamed of being.” Haddad’s involvement will expand with his family. Still, he has been a vital participant in PAC’s complimentary BURN and METStrength after spending many years working with Denise Crawford in her afternoon Red Zone workouts. He particularly enjoys how the trainers and instructors. “The trainers (and group exercise instructors) are wonderful, extremely knowledgeable, and always going above and beyond to help us out,” Haddad said. “The variety of workouts offered by classes and the amount of equipment at PAC allows for lots of variety in working out, which helps with not getting bored or stuck in a routine!

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Mom’s Meet

for Muscle

LINDSAY

One would think that with 27 children between them, the seven ladies who have been working out at PAC together would be tired of lifting weights. Still, Marilyn Osborne, Renee Billingsley, Kelly Herpich, Cara Bennett, Katie Jensen, and Meghan Duplechin usually manage to find their way to the gym three to five times per week to train. It all started about three years ago when Billingsley asked Osborne, an experienced competitive weight lifter and competitor, to bring her into PAC's sometimes intimidating free weight room.

"I always wanted to do weights but was always scared of the weight room, and if I was doing the wrong form," Billingsley said. "Also was afraid that I would bulk up. Marylyn told me to join her in the weight room, and it changed my life.” Osborne's experience as a "bodybuilder" with a lean but muscular physique was probably an influencing factor on Billingsley's decision to try weight lifting as well. It also yielded internal and external benefits for Billingsly. "I have a family history of high cholesterol and did cardio and classes which I loved," Billingsley said. "After I started lifting weights, my cholesterol went down 10 points." Osborne takes a universal approach to fitness and has done more than hang out in the free weight room. "My philosophy is that fitness is a lifestyle. It's not about being good at one sport, but a willingness to try them

all," Osborne said. "I've run 1/2 marathons, swam competitively, played soccer, and trained for hiking excursions, but I feel my best when lifting weights." Billingsley's positive experience made her an active recruiter, and she convinced Heprich, Bennett, Baier, Jensen, and Duplechin to join.

"Weight training is not only time to take care of myself by exercising but has also become the time I hang out with my friends," Heprich said. "With three kids, I had gotten into a bad habit of putting myself last & putting exercise & friendships on the back burner." Baier and Bennett have been "PAC rats" for some time, having been charter members with their families when the doors opened in 1996.

Meghan WWW.THEPAC.COM

WWW.THEPAC.COM

PICTURED LEFT TO RIGHT: Cara Bennett, Renee Billingsley, Katie Jensen, Lindsay Baier, Marilyn Osborne, Meghan Duplechin and Kelly Herpich. "My family was a charter member of PAC when it first opened, and I went to PAC throughout high school," Baier said. "As an adult, when we moved back to Mandeville, my family joined again. My kids have also been involved in the tennis clinics. My husband works out and swims at PAC as well. Baier’s husband , Jeff , claims to be the group’s “OG” member, having trained with Marilyn before all her friends came to join. However, he still attends periodically and doesn’t seem to mind hanging out with three to seven females in the weight room. “Make sure you note I was the original member of the group,” Jeff said. “I just came and did whatever Marilyn told me to do.”’ As one would expect, with 27 kids between them, the many kid's activities have been an essential part of their families club experience

"Through the years, everyone in my family has enjoyed the club," Osborne said. "In addition to the weight room, we have appreciated Playland, the preschool program, YAC CrossFit, PASS, swim team, yoga, spin, and tennis."

member

SPOT LIGHT

ASK LUIGI If you need to know anything about PAC’s programming, ask one of the Luigi family. When asked what activities the family has participated in since joining, Rae Luigi replied, “It’s more like what have we not done?’ The family of four ( Rae, husband Garrett, daughters Clair, 14, and Paige, 12) have utilized the free weight room, participated in Endurance Edge programming, indoor cycling,

boxing, yoga, Body Pump, home school PE, summer swim team, swimming lessons, tennis and Tri-Kids. Both Rae and Garrett plan to participate in triathlons this coming Spring. The free weight room and Endurance Edge strength classes have been great places for both to start. Rae even teaches Junior Tennis and finds time to hang out by the pool after workouts drinking coffee as the sun rises. Claire is preparing for the high school tennis team with Coach Luis Lopes.

better movement skills and personal training sessions during home school PE. She’s also taken swimming lessons from Marion Grendel. “Coach Marion is fun and taught me not to be afraid of the water,” Paige said. “I like home-school PE too because I get to be with my friends.” Curry’s skill with movement training has been effective in helping improve Paige’s overall neuromuscular development. He’s brought the basics used in PAC’s Foundations and home school PE to create a heightened sense of body awareness through jumping, climbing, and other low-key physical activities.

“It’s been great to see “Coach Luis has been a great Paige improve her coach,” Claire said. “He’s fun enjoyment of movement and a talented instructor. I and making the right am ready to join the tennis connections,” Curry team at Christ Episcopal said. “Sometimes, all (because of the instructional you have to do is remove drills and conditioning the thought process and work). “ make it more fun for kids.” Paige has been working with trainer Josh Curry to develop

WWW.THEPAC.COM

PAC PRESCHOOL By: PAC MEMBER, TIFFANY KING

When it came to looking Play-based education Three days a week All my kids have done well I wanted to send my kids to in a preschool that offered preschool, but I also wanted for a preschool for play-based curriculum and them home with me too. Threean environment where they day preschools were the best my youngest son, I could move around. There is option for us, and PAC provided so much activity during the us with that option. Side note: had several criteria in day at PAC’s preschool. It was We were often told that doing mind. Having two kids great to see them learning with a 3-day program would make manipulatives, dancing to songs, the transition to Kindergarten already go through the and interacting with their peers. difficult for our son and we had no issues. preschool process I Aftercare knew what was going We didn’t use this option often, but I loved that there was a place for him to go and play if to work for our family I was late to pick up or had an appointment. I knew he was and what wasn’t. We going to feel safe and have fun just moving to the big room or interviewed a few out on the playground until I came to pick him up. different schools for him and then decided that PAC was the best Our Thoughts After preschool for us, and Pre-school these are a few of the We moved to kindergarten this year and so far, he is thriving. reasons why. Bright Interactive He has acclimated well to the Environment classroom environment; he is The PAC pre-school classrooms are big, fun, and inviting. I loved that there was so much room for them to play and work. Every person you encounter in the preschool area is smiling and joyful and interacting with your child. I was also impressed with how much one on one attention my child received working on individual skills.

learning how to read, and his social skills are great. We know he is having a wonderful year in kindergarten because of the foundations that were set at PAC.

We Gobbled Till We Wobbled

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PAC Childcare PAC PHYSICAL THERAPY is a full service physical therapy clinic located inside Pelican Athletic Club.

In network with most insurances Offer self pay option Free childcare on site One on one physical with the physical therapist for the full hour.

FREE

30 MINUTE EVALUATION

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985.626.3641 PT@THEPAC.COM

7 Reasons to Put

“Try Pilates”

on Your New Years Resolution List

You’ve probably heard of Pilates, but do you know what this trendy form of exercise really is? Pilates is a fairly easy-going workout that specifically targets the core. It offers more benefits than core-strengthening but in low-impact movements that even beginners can do. Because of this, it makes sense that Pilates has become so popular. However, there are even more reasons you should give Pilates a try. Here are seven of the biggest benefits to this workout class:

1. PILATES MAKES YOU SWEAT THE SMALL STUFF Pilates is all about performing controlled movements with laser-like precision. It’s about more than just simply getting in a workout that stretches and hardens the abs. The way in which you move your body during Pilates is of the utmost importance. Those who perform Pilates exercises in an accurate manner derive maximum benefit. The angle at which your body is positioned during each Pilates exercise empowers muscles to work in a highly effective manner. This is why taking a Pilates class is so important.

WWW.THEPAC.COM

2. PILATES BENEFITS EXTEND BEYOND THE GYM Unlike some exercises that only tone your arms or your legs, Pilates strengthens your entire lower body to enhance overall stability. You’ll feel this stability every day as normal activities, such as reaching for something or sitting for extended periods of time, become easier. This stability will also improve your balance. This helps prevent falls and injury on a day-today basis.

3. PILATES INSTRUCTORS CAN HELP YOU MAXIMIZE YOUR WORKOUTS Pilates instructors understand the human body’s nuances better than most. These individuals have an in-depth understanding of anatomy. They understand the idiosyncrasies of each muscle group at specific points of the body.

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This knowledge base empowers Pilates instructors to know exactly what to look for when analyzing participants’ movements. Your Pilates teacher will help you perfect your form and get the most from your sessions.

4. PILATES MAKES YOU STRONGER Pilates movements target slow-twitch muscles. The body gradually moves in different directions, forcing a contraction of muscles throughout the shortening and lengthening phases. This prolonged tension improves strength and endurance while burning fat.

5. PILATES CAN GIVE YOU A FLAT STOMACH

7. PILATES GETS YOUR BODY BACK IN ALIGNMENT Because most of our jobs are sedentary, it’s likely that certain sections of your back have gotten out of alignment over time. Engage in Pilates and a minor push of the hip, elbow, knee or shoulder might get you back in place. This realignment will provide much-needed relief from back, neck and shoulder pain.

Try one of Pelican Athletic Club’s Pilate classes, free to all members. Refer to the website or scan QR code for class schedules.

Pilates works the core for the entirety of the class. This is essential for burning off love handles and belly fat. When a Pilates chair or reformer is used, muscles across the entire body are used, sculpting your body even further.

6. PILATES ENHANCES YOUR MUSCLES Small changes to your Pilates form will dramatically enhance your muscles. This is partially attributable to the fact that Pilates works all those diminutive muscles that aren’t frequently used in everyday activities. Pilates gives these rarely-used muscles a robust workout, helping you look great from any angle.

Having a Grape Time Did you know Rosé is not a mix of white and red wine? It’s actually made from red wine grapes but the time fermenting with grape skins is reduced giving it a pink hue and lighter flavor than of red wine.

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Thank you Martin’s Wine Cellar for hosting our Seniors Wine Tasting!

Team Work Makes Dream Work WWW.THEPAC.COM

Our CrossFit family put those muscles to work helping Habitat for Humanity St. Tammany West not only put up walls in one house but two! Definitely made record time.

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Wellness Expo 2022

M A G A Z I N E

March 13, 2022 • 11am-5pm • Castine Center 63350 Pelican Blvd, Mandeville, LA 70448

Wellness Presentations - Healthy Food Tastings Wellness Screenings - Fabulous Raffle

Exhibitor registration is OPEN NOW! Register here: www.inspirehealthmag.com/well22

Stay tuned to www.inspirehealthmag.com/well22 for updates and exhibitor list.

WWW.THEPAC.COM

Release Your Holiday Stress with Yoga While the holidays are a time to celebrate, eat delicious food, and spend time with those you love, they can also bring in a little bit of holiday stress. Luckily, yoga for stress can help even during this crazy time of year. Gentle Yoga: A calming, stress-relieving yoga class to stretch and strengthen the body gradually. This class focuses on developing core strength, alignment, balance, postures, and breathing techniques that gradually 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 that’s 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, focus and calmness.

Slow Flow Restorative: Class begins with a slow flow to warm the body, open the joints, and deepen the breath. Restorative poses with props are then integrated and held for 3 to 5 minutes. These poses are excellent preventative work for athletes who do intense training. Scan Code to View Class Schedules

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GAME, SET, MATCH

Great weather for our Doubles Tennis Tournament!

10 REASONS WHY CHILDREN SHOULD PLAY TENNIS TENNIS TEACHES KIDS VALUABLE LIFE SKILLS LIKE TEAMWORK, DEDICATION, AND SELF-CONFIDENCE ; IT HAS A WHOLE HOST OF PHYSICAL DEVELOPMENTAL BENEFITS FOR THEM, TOO! HERE’S JUST A FEW: 1. Bone Strength Playing tennis regularly strengthens the bones of young players and has been proven to help prevent osteoporosis later on in life.

WWW.THEPAC.COM

2. Hand-Eye Coordination Kids who play tennis learn to constantly judge the timing between the approaching ball and the right point of contact, quickly accelerating their hand-eye coordination even when other activities and sports might have failed to do so.

3. Aerobic and Cardiovascular Exercise Tennis gets kids moving! Without even realizing it, they’ll be running around for a good hour straight while maintaining a high energy level. That’s great for strengthening their heart, and also helping them (and by extension their parents!) get a good night’s rest.

4. Speed Side-to-side and up-andback sprints for the ball will have kids running like the wind in no time!

5. Flexibility Not only will kids learn to get into the good habit of stretching before and after being active,

WWW.THEPAC.COM but they will also be constantly stretching and maneuvering for the ball, drastically improving their flexibility.

The developmental benefits of tennis are reason enough to get your child into the game, but the fun they will have makes it the perfect sport! Helping your child learn the right way will set them up for success in tennis, and a very healthy life physically, mentally, emotionally and socially.

6. Gross Motor Coordination Large muscle groups will get conditioned quickly through court movement and ballstriking skills.

7. Fine Motor Coordination Learning the more specialized hits like angled volleys, drop shots and lobs conditions the smaller muscle groups and increases muscle precision.

PELICAN ATHLETIC CLUB has professional instructors who

8. Agility

specialize in working with kids. Scan the QR Code below or go

During a single point kids may change direction as many as 5 times in 10 seconds!

to thepac.com to check out the winter schedule.

9. Dynamic Balance Learning to serve and the constant run-stoprun rhythm of the sport increases balance.

10. Immune System The conditioning that comes with tennis means your kids will be growing up in the very best physical health possible, which increases their immune system and resistance to disease!

PAC Winter Tennis

member

SPOT LIGHT

The Kolbrock Family THE KOLBROCKS ARE A SWIMMING, TENNIS, CONDITIONING, AND WEIGHTLIFTING FAMILY. SOPHIA, CARLY, ERICA, AND THEIR FATHER, CHRIS, ALL TAKE ADVANTAGE OF THE AMENITIES OFFERED AT PAC. “The convenience of having tennis courts, swimming pools, outdoor track (athletic field), weight rooms, cardio/ conditioning equipment, and a sports performance center makes PAC a perfect facility for our family,” explained Chris.

WWW.THEPAC.COM

Lucia & Carly The Minnows Swim Team

“Lucia talks about coach Carly (at home). They’ve known each other since last year’s summer program, and she likes her a lot.” Lucia’s mom, Ilsa D’Elia said. “She says she is very nice, funny, a good coach, and makes them work hard.”

WWW.THEPAC.COM

While Lucia and her mom probably don’t realize it, they are part of the generational “family” effect of competitive swimming. Older swimmers like Carly form bonds with younger swimmers. “It’s the best ever,” Carly said of the interaction between her and Lucia. “I’ve been coaching her for the past two years since she started with the summer team. Working with the kids is extremely rewarding.”

Sofia Swimming & Weightlifting

Carly is away at college now, but her sister Sofia is now swimming and coaching for PAC. She is continuing the Swim Team tradition of older swimmers helping younger kids advance their skills.

“Carly and Sofia have lifted weights with their swim

team for years. Carly credits her dedication to ‘drylands’ for her breakthrough on her high school swim team, placing second in the 100 fly at the state,” Chris said. Sofia also credits her swim coaches for her swimming progress and the sports performance coaches for their help and encouragement. “Swimming and weight lifting are my favorite things to do at PAC because of the workout variety o which allows me to get stronger,” Sofia said. “The PAC trainers and swimming coaches have helped me improve my skills by watching the way I work out and critiquing me along the way.”

Erica & Chris

“Our youngest daughter, Erica, who’s thirteen, has played soccer since she was four. She enjoys working on her speed, running sprints, and dragging and flipping tires with me outdoors at PAC.” Chris explained.

A Special Invitation to

Destress for the

HOLIDAYS

Purchase 2 - 30 minute massage gift cards and save $20 Purchase 2 - 60 minute massage gift cards and save $30

Sale ends December 24, 2021 Massages must be redeemed by June 30, 2022 Gratuities not Included Standard appointment & cancellation policy applies. Redeemable for session length.

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Reasons to Get a Massage for the Holidays

The holiday season is on its way! It’s a time of celebration and spending time with family and friends. But it can also be stressful for a variety of reasons. The weather isn’t as great as the rest of the year, everyone is getting colds and the flu, and everything seems to get busier at this time of year. Even though there’s plenty to love about the holidays, there’s enough to make you dislike it too. The stress of getting everything organized for Thanksgiving and Christmas, and handling all of the other things that you need to do as the year comes to a close, can leave you wishing it was the new year already.

If you feel like you need something to help you unwind, a massage could be just what you require. A good massage lets you relax and deal with all of the stress that can come with the holidays. Having a massage can solve almost any stressful holiday ache or pain. A massage will help you loosen your muscles, release those knots, and stop carrying so much tension. Massage has a range of benefits, especially during the holidays.

Get rid of stress and anxiety:

There’s no need to take the weight of the world on your shoulders during the holidays. The more you stress, the more you will tense up, and everything will feel more stressful. A massage loosens your muscles and can even reduce the levels of cortisol, a stress hormone, in your body. It can lower your blood pressure and increase levels of happy hormones dopamine and serotonin.

WWW.THEPAC.COM

Boost your immune system: The colder months can be a time for illness, and it can be tough to stay well. Your immune system even knows when it can finally relax and let its guard down – right when you start your holiday. But massage can boost your immune system by improving the production of white blood cells.

Deal with pain: If you

have aches and pains anywhere in your body, a massage is just what you need to get rid of them. Whether your back, shoulders or feet are causing you problems, a single massage session could help you feel well again. Of course, more than one massage can help you to keep feeling good. Try not to get too stressed during the holidays. Take care of yourself.

Pelican Athletic Club offers the best massages on the Northshore. Call to book your massage today! 985-626-3706

Met Strength 630 a.m. Tribe

member

SPOT LIGHT

TESTAMENT TO THE SUCCESS OF GROUP EXERCISE & STREGNTH TRAINING Social Support and Competition are Key It’s common to see group exercise programs in aerobics, cardio, and functional training. This is because group work can be motivating and inspirational to those who exercise.

the form and push yourself in different ways. In addition, the group training environment can instill an overall sense of social support and competition. It is general knowledge that accountability is the number one motivating factor in group training – people enjoy the fact that there are people around to build a community and push them to do better. It’s why Pelican Athletic Club personal trainers emphasize working as a group. This Met-Strength class is a great example of how turning a solitary activity into group sessions can be key to your success.

Keith Lateradde, Ross Doyle, Scott Cuevas,

BUT DID YOU KOW ATHLETES Natalie Persson, and BENEFIT GREATLY FROM BEING Caesar Sweidan. ABLE TO OBSERVE ONE ANOTHER, ESPECIALLY IN A STRENGTH TRAINING ENVIRONMENT? In any group, there are people that are more technically efficient, and seeing that example makes others strive to do better and understand the benefits of moving better. For example, if you’re doing something that’s complex, like an Olympic lift, the benefits of moving with better form mean that you can lift more efficiently. Seeing someone else perform the lift can help you teach

WWW.THEPAC.COM

Ross Doyle was the first member to start the 630 a.m. METStrength classes last year. Ross’s results from his strength training inspired him to recruit three more to the class. “I can’t explain why but before attending METStrength classes, I could barely walk after games,” Doyle said. “After about two months of strength training, I felt more explosive and more mobile on the field.” Scott Cuevas and Keith Lateradde noticed their pains diminish soon after starting the program.

performance and endurance with METStrength, made me a little jealous,” Lateradde said. “My hip strength, balance, and pain have improved 10-fold since beginning the MET training.” Teammate Ceasar Sweidan saw a reduction in his Achilles tendon pain post-game and likes the accountability of training with a group.

“Having a group of friends holding you

“My low back issues have dissipated since doing METStrength, which was surprising,” Cuevas said. “The program provides a pretty well-rounded approach to overall strength.”

accountable and even calling you out when you

Lateradde was impressed with how well his hips responded to the training. “I was a little late to the game as I had my hip replaced recently but hearing from Scott and Ross that they were improving their

and the effort put into each of them also makes it

don’t show up is tremendous,” Sweidan said. “The group we train with, the out-of-the-box routines that we get, and the personal feel to the sessions a little easier to get to workouts.” As the youngest member of the team training in the mornings, Natalie Persson’s aches and pains aren’t so plentiful but starting strength training for the first time made an impression on the 28-year-old. “I have been a lifetime soccer player, but I’m a newbie to strength training,” Persson said. “I’ve noticed an immediate difference in my performance on the soccer field. I was pretty intimidated by the thought of weight and strength training. Still, after I heard our teammates talking about their regular workouts at PAC, I was ready to commit to something new.” Persson hits other workouts in the Group Ex department as well. “I love all the types of group exercise. I have done everything from METStrength Pilates, Yoga, Spinning, Body Pump, and Spin Strength Intervals! The next classes I plan to try are FitSwim and Burn,” Persson said. “I have learned so much about fitness and feel like a stronger and healthier version of myself.”

Met Strength Tribe

A consistent yoga practice can have amazing physical benefits for swimmers, such as improved flexibility, mobility and strength. As athletes that repeatedly perform the same movements, day in and day out, it is important to bring awareness to our movement patterns and incorporate exercise into our training that can help us perform and stay injury free.

Top 4 Yoga Poses for Swimmers

Supta Baddha Konasana (Supine Bound Angle)

Extended Puppy Pose This pose stretches the spine, upper back, shoulders, and opens the chest.

Let’s try it:

Start in all fours – shoulders stacked over wrists, hips over knees.

Walk your hands out in front of you as you bring your forehead down onto the mat. Keep your hips stacked over your knees.

Arms actively reach out in front of you, at least shoulder distance apart. If your shoulders are sensitive or tight, keep your hands slightly wider.

Hands press down into the mat. Chest melts down toward the mat.

Hold for 30 seconds to one minute breathing evenly.

This pose stretches the inner thighs and opens the hips and chest.

Let’s try it:

Start sitting down with your legs extended in front of you and your back straight. Inhale.

Exhale and bend your knees, bringing the soles of your feet together in front of you.

Relax your hips and bring your knees as low as your body allows you to.

Using the help of your elbows, lower yourself to the ground and bring your back to the floor. Stretch your arms to the sides and hold the pose for at least two minutes, deliberately inhaling and exhaling and trying to relax the hips as much as possible.

Use the help of your hands on your knees to deepen the pose. Hold for 1-2 minutes.

WWW.THEPAC.COM

Gomukhasana (Cow Face Pose)

This pose stretches the muscles around the shoulder.

Let’s try it:

From a standing position, place a yoga strap or towel over your eft shoulder.

Inhale, bend your right arm, and press the forearm into the hollow of your lower back.

Toe Stretch Let’s try it:

Come onto your hands and knees and tuck your toes under.

Gently sit your hips back over your heels and walk your hands towards your knees. Option to stay here with your hands on the floor. To progress, sit upright with your hands on your thighs and the entire weight of your body on your heels.

Sit up tall and breathe.

Hold for 30 seconds to one minute

Take hold of the strap with the right hand. Inhale and stretch your left arm up, palm facing forward. Exhale and bend the left elbow and take the left hand to the strap. Inch the hands toward each other. Keep the navel drawing in toward the spine and try not to round the lower back. If possible, join the fingers. Hold for 30 seconds to one minute breathing evenly. Switch sides.

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