Heart disease is the number one cause of death in the United States, your lifestyle is your best defense, and staying physically active is a big step in the right direction. The American Heart Association recommends that you get at least 30 minutes of physical activity on 5 or more days a week. Just 30 minutes can help lower blood pressure, lower cholesterol and keep your weight at a healthy level. The best part is that it does not matter how you do it! You can run, bike, swim, lift weights, or even take a yoga class!
Being physically active is just one way you can lower your risk for heart disease. The AHA also recommends that you avoid tobacco and choose good nutrition. For more information on what you can do to live a heart healthy lifestyle visit
In an effort to raise awareness and money for heart disease, Pelican Athletic Club will be participating in the Northshore’s Heart Walk on March 29, and we would love for you to join us! For more information, please contact Morgan Spencer (985)626-3706 ext 142.
The USTA (United States Tennis Association) League will soon be celebrating its’ 35th year anniversity. Many tennis players are not aware of how the USTA League has changed the course of tennis as we know of it today. Prior to the existence of USTA League, tennis was considered an individual sport. The concept of creating USTA League was to change the individuality of tennis into a team sport.
The USTA League began and not only offered the team concept but the way players were leveled. No longer was the A. B & C level used but an NTRP (National Tennis Rating Program) was incorporated. This allowed the player a more defined level of play which in turn offered a more competitive league to all who participated, not to mention the entry level player was now able to play league tennis where before league tennis was only offered to the higher level player.
The 1st year, in 1980, participation included 13 of the 17 sections and 13,000 participants. By 2012, all time participation grew to 10.3 million with over 10,309,929 individuals playing in USTA League over the years, with all 17 sections in the United States participating including Porto Rico. .
I guess it would be safe to say that the USTA League definitely grew the game of tennis to an all time high. What a great league!!!
For more information on the history of the USTA League visit their website.
Restricting, limiting or eliminating a macronutrient from a diet has never appealed to me. Cheeseburgers, cheesecake and wine were put on this earth for a purpose – to make things a little more enjoyable as we go through our day to day lives. Kale, broccoli, chicken breasts and tempeh all have their place but frankly they aren’t a lot of fun!
It seems like every year of every century since the dawn of healthy lifestyle awareness, we face a new nutritional regimen that asks us to restrict, limit or eliminate a macronutrient (carbs, fats, proteins).
To paraphrase a quote from one of my favorite movies, “You keep asking us to eat that way. I do not think you know what that means”
Here’s what the terms nutrient and macronutrient mean according to Wiki –
Nutrients are the nutritious components in foods that an organism utilizes to survive and grow. Macronutrients provide the bulk energy for an organism’s metabolic system to function
So if you totally restrict or eliminate a macronutrient – carbs, fats or protein you restrict or eliminate the energy to SURVIVE, GROW and FUNCTION. All caps just in case the emphasis is lost.
It’s not carbs or fats that are the enemy it’s too much carbs and fats. The no/low carb diets are a reaction to the fact that our nation consumes more than 140 lbs.’ of sugar per year! The no/low fat diets are pushed because fats have the most calories per gram and the more we eat, the more we gain weight!
The bottom line is we need all macronutrients in order to survive, grow and function. We just need to determine what the best percentages fit our bioindividuality.
How do you know what percentages fit your bioindividuality?
Right now it’s tough to get an accurate fix as genetic testing is in its infancy and a bit sketchy. But you can ask yourself a couple of simple questions?
What is your daily percentage of carbs, proteins and fats?
Are you in good health without any chronic minor or major health conditions – anything with an ‘itis’ attached from dermatitis to arthritis?
Assuming you get enough sleep, do you have enough energy throughout the week to accomplish the things you want to accomplish at your job, with your family and during your workouts?
Are you the right body weight for the amount of activity you undergo each week?
Are you eating real food – nothing created in a factory or laboratory?
If you answer yes to all of the above your diet is fine. If not, your first choice should be to slightly reduce the food items that are very high in calories – most likely saturated fats.
Assuming you get enough immune building vegetables and fruits to fight the ‘itis’, your second choice would be to slightly reduce your starch intake – breads and pastas but only slightly! If you are exercising regularly, you need some starches to fuel your workouts.
Charlie Hoolihan- Pelican Athletic Personal Trainer
I have been thinking about this for a long time and I just want to share my thoughts with you. Our “Young Energetic Seniors” are the best on the Northshore. There! I said it and I totally believe it and if you ask around yourselves everyone would agree with my bold statement.
You will find this unique bunch of senior adults in circuit training class or yoga for seniors. However; they are most visible congregating in the grill for their complimentary coffee laughing and cutting up. Very seldom do you hear them talking about their aches and pains. They just talk about how they are looking forward to the next trip or event that I have planned for them. They are a vibrant group of individuals who love life!
The “Young Energetic Seniors” LOVE Pac and all it has to offer. They do not want to miss a thing! You will never find another group like this! EVER!
If you’re a competitive runner or triathlete, interval training is probably an important part of your training program.
Starting Tuesday, March 18th, PAC will be offering structured interval workouts at the Fontainebleau High School Track. We’ll be meeting each Tuesday evening at 6:00pm for an hour-long interval training that will include the following:
- Dynamic warm-up drills
- Supervised interval workouts designed to develop speed and stamina while improving running form and efficiency
- Beginner and intermediate/advanced formats for each workout
- Weekly e-mail blast that will include the specifics on each upcoming Tuesday evening track session as well as additional training and fitness information.
The Tuesday evening track workouts are included in the Endurance Edge program and we’ll also be offering a stand-alone track workout option for a very reasonable monthly fee (TBD – stay tuned to the PAC Facebook page for fee information). In the meantime, we’d like to invite you to come out and try two complimentary workouts. We’ll run, rain or shine, with lightning being our only workout-cancelling situation!
I’ll be leading and designing the workouts, so rest assured you’re in creative hands. I’ll do my best to make sure the workouts are challenging, yet doable. The most important priority will be maintaining your health and well-being, while developing running speed and stamina. This will be fun, in a “hard work” kind of way!
If you have any questions feel free to write me, Fred Klinge, at firstname.lastname@example.org or call me at (985) 773-8765.
Fred Klinge is a PAC Personal Trainer. He is currently certified by the American College of Sports Medicine as a Health/Fitness Specialist. He’s an RRCA certified Running Coach with a marathon personal best time of 2:18.15. Fred participated in the 1984 U.S. Olympic Marathon Trials and he was the first overall finisher in the 1986 Austin Marathon.
If you’ve ever had the opportunity to participate in a group exercise class, chances are you’re familiar with the venerable plank exercise. Great at developing core and shoulder strength, there are many variations of the plank exercise that require a high fitness level.
In the video below, PAC Personal Trainer Bill Foster demonstrates seven plank exercises, progressing from easy to extremely difficult. Bill makes it look easy, but rest assured he’s worked hard over the years to develop impressive strength, coordination, and balance.
Take it away Bill….
Fred Klinge is a PAC Personal Trainer. He is currently certified by the American College of Sports Medicine as a Health/Fitness Specialist.
My friends and family just don’t understand why I get up “in the middle of the night” to run. I do my best to explain that 4:30 a.m. really isn’t the middle of the night, but I suppose “early” is open to subjective interpretation. I enjoy running early. Traffic is almost non-existent and there’s often a beautiful calm before sunrise. You might be an early morning runner or you might be a middle-of-the-day runner. Regardless of when you run, there are some important safety issues we all need to consider.
TWO CARDINAL RULES
Since we share the road with vehicles, it’s our responsibility as runners to take our safety into our own hands. Cardinal rule #1: always run facing traffic. By facing traffic, you’ll be able to see what’s coming at you and react accordingly should a driver not see you on the road. You’re vulnerable when running with traffic.
I love music almost as much as I do running and my iPod is one of my most precious possessions. Cardinal Rule #2: wearing headphones when running on the roads is dangerous – leave your headphones at home. We rely on our hearing to hear traffic and you’re eliminating an important sensory source when you head out the door with headphones blasting. If you just can’t leave home without your music, do your best to run on a vehicle-free course like our wonderful Tammany Trace or head to the gym and run on a treadmill.
MAKE YOURSELF VISIBLE
If you run in dark, always wear light colored clothing. In addition to wearing light colored clothing, there are some outstanding products available that will increase your visibility to oncoming traffic. There are blinking lights that fit comfortably on your clothes, running vests, headbands, and ankle bands made of Scotchlite reflective material that will also increase your visibility. Our local running specialty stores carry a wide variety of running visibility gear.
Heaven forbid you get into trouble while outside running, but there’s a great service called Road ID that provides first responders with important personal and health information should something happen to you. There’s an initial cost of about $20-25 depending on the product you purchase (I chose the wristband). I also opted for the “interactive” version which allows me to change my identification information online anytime. There’s a very reasonable annual fee for the interactive service. I have no financial interest in the company, but I do feel the Road ID program is one of the smartest investments any runner can make. Check it out at Road ID.
THERE’S SAFETY IN NUMBERS
It’s always safer to run with a group or a friend. Besides minimizing risk, it’s more fun and the miles go by quickly when you’re in the company of other runners.
VARY YOUR COURSES
If you do run by yourself, have several different courses and vary those courses each day. Predators watch for patterns and you can reduce your risk by varying your courses as much as possible. Let a loved one know what route you’re running before you head out the door.
Enjoy the roads, but stay alert and focused of your surroundings. May the wind be at your back as you run swiftly….facing traffic! Happy trails.
Fred Klinge is a PAC Personal Trainer. He is currently certified by the American College of Sports Medicine as a Health/Fitness Specialist. Fred is also an RRCA certified Running Coach.
If you’re interested in learning more about healthy running form, plan on attending the next Good Form Running Clinic at PAC on Saturday, March 8th, 10:30a.m. in the Performance Center.
One of the great outcomes of the barefoot running phenomenon was a fresh, new look at running biomechanics. Running shoe manufacturers are “getting back to basics” when it comes to shoe design. Top running and sports performance coaches are taking a new approach when it comes to coaching running movement patterns and it’s all about helping athletes move naturally.
After running in traditionally designed running shoes for over 30 years, I skeptically tried the new, lower heel profile running shoes back in 2010. It didn’t take me long to realize the new minimalist shoe designs felt much more natural and comfortable. My transition was easy and relatively pain free and I’m totally sold on the benefits of natural heel profile, minimalist running shoes. As an added benefit, these more naturally designed shoes are excellent for multi-directional functional training workouts. They allow your feet to feel the ground and provide the brain with valuable proprioceptive feedback.
At the Good Form Running Clinic, you’ll learn about the four key technique points of GFR:
You’ll also learn drills that reinforce the four key technique points and we’ll shoot some video for analyzing your current running gait move movement patterns. Here’s a sample of some the video we shot at our last GFR clinic:
If you’re happy with your traditional running shoes and you are injury free, I salute and congratulate you! There’s nothing wrong with traditionally designed running shoes and if they work for you, wonderful. The GFR clinic will be more useful for runners interested in transitioning to natural heel profile, minimalist running shoes.
In my opinion, the new minimalist running shoes encourage healthier running movement patterns, thus reducing the likelihood of running injuries. GFR results in stronger biomechanics and develops the body’s natural ability to stabilize and shock absorb during the running gait cycle.
This is a free clinic, so come on out and learn more about Good Form Running! Questions? Contact Fred Klinge at email@example.com.
Fred Klinge is a PAC Personal Trainer. He is currently certified by the American College of Sports Medicine as a Health/Fitness Specialist and he’s also certified as an RRCA Running Coach.
It’s no secret that I’m a HUGE fan of the TRX suspension trainer. Originally developed for use by the Navy SEALs, the TRX suspension trainer has been a big functional training hit in the health/fitness industry and it’s a staple in practically every sports performance training program worldwide. The TRX suspension trainer works by leveraging your body weight. You’re only limited by your imagination and you can work muscle groups from head to toe, in all planes of motion.
If you spend any time in the beautiful PAC free weight training room, you’ve probably noticed a few TRX suspension trainers hanging from various pieces of equipment. One of the great qualities of the TRX is its ease of use – the carabiner anchoring system can attach to all sorts of things – fences, beams, tree branches, etc.
In the video below, I’m demonstrating basic techniques for the TRX Row exercise. One of the great things about the TRX system of exercises is the ability to adjust and modify the exercise to match the ability level of the athlete. You’ll notice in this video, I increase the difficulty factor by changing the angle of my body relative to the anchor.
Here it is – basic technique for the TRX Row:
Fred Klinge is a PAC personal trainer. He is currently certified by the American College of Sports Medicine as a Health/Fitness Specialist.