New Members Start Here

We're absolutely thrilled to have you join us!

• If You Are Late to Class: Be sure to warm up before joining in.
• Stay Hydrated: Bring water to every class. We now offer ice cold Artesian Spring water.
• Gear Up: Bring a mat.
• Get Moving: Aim for at least two classes a week to see those awesome results.
• Listen to Your Body: Modify moves when needed and start with baby steps. Our amazing group of women will cheer you on every step of the way!

• Snapshot Time: At the start of each month, take a full-length photo of yourself in a swimsuit or similar attire from the front, back, and side.
• Track Your Progress: Visit Five Star Nutrition for a free body fat composition check when you start and then again six weeks later. We have future plans to do this in house.

• Any time the liquor store next door is closed, you may park there. If they are open, and my four spots in front are full, go to back of building. Please save spot near bushes for me. Also, be sure to leave one spot open in front of the building with the boat behind the liquor store. You can even park in the grassy field if you like--all the way to the Crawfish House and Broome's is open to us. Same family (landlord) owns all of it, except the thrift store. However, if the thrift store is closed, you may park there. 

• Relax and Recover: Soak in Epsom salts if you're sore and consider taking turmeric & magnesium supplements. Ginger also helps. 20% Thorne supplements-link at bottom. 
• Boost Your Health: Finish your shower with a blast of freezing cold water for at least 30 seconds to stimulate your immune system, lower stress levels, aid in weight management, and release those feel-good endorphins.

• Stay Hydrated: Drink at least half your body weight in water daily, with a pinch of Celtic sea salt.
• Eat Your Greens: Fill up on colorful veggies, especially leafy greens, for that healthy glow.
• Protein Power: Increase your protein intake while strength training for healthier blood pressure and a lower risk of diabetes.
• Go Natural: Avoid processed foods and sugary drinks. Get your energy from whole foods instead.
• Reduce Toxins: To lessen exposure to pesticides, go organic when possible. Switch out air fresheners and perfumes for essential oils, cleaning products to natural versions, and don't cook with aluminum pans or use deodorant with aluminum. 

• Ground Yourself: Spend at least 30 minutes a day barefoot on grass, sand, or soil to reduce inflammation and stress, and improve blood flow and sleep.
• Soak Up the Sun: Get your daily dose of sunlight for vitamin D to boost energy and protect against cancer.

• Sweet Dreams: Aim for at least 7 hours of sleep each night for muscle growth, tissue repair, and overall well-being. Magnesium supplements can help.
• Balanced Routine: Include weekly cardio, strength, balance/posture, flexibility, and agility exercises, along with rest and relaxation activities like prayer, meditation, nature walks, or tub soaks.

• Boost Your Mood: Deep breathing increases oxygenation, helps alleviate anxiety, improves mood, and stimulates the lymphatic system for detox.

• Gratitude Journal: Keep a thankful journal to encourage personal growth, positive self-view, and reduce the tendency to compare yourself to others.

Follow us for more tips, updates, and community fun:

• Pam's Gym and Tonic on Facebook
• Pam's Gym and Tonic Website
• Pam's YouTube Channel

Get 20% off Thorne supplements by clicking here.

Let's get moving, have fun, and feel amazing together! 💪🌟