Pam's Gym and Tonic in PCB

09/25/2026

Power Hour 8am
Butts & Guts 9:30am
Both classes will destroy you! 😂😂(so to speak!)

09/25/2026

Pam’s Gym & Tonic

09/24/2026

Oh my gosh!!! The most amazing healthy tacos ever!!!! Tasted like I was eating out!

Besides, what’s in the picture, I also used organic black beans in my Vitamix with garlic, onion, green bell pepper, cumin, and some of that Siete spicy taco seasoning. I warmed up the shells in the oven, added shredded manchego cheese for my daughter, and she used regular sour cream. I used the organic probiotic plain yogurt in the photo.

09/24/2026

Tonight’s dinner = a big pot of healthier chili ❤️‍🔥

Grass-fed organic beef or bison.
Organic chicken broth.
Black beans + chickpeas for fiber and staying power.
Bell peppers, tomatoes, jalapeño, onion, garlic, green onion, cilantro.

Seasoned with chili powder, cumin, cayenne or red pepper flakes, Celtic sea salt…
Balanced with a splash of Bragg’s apple c***r vinegar and a touch of monk fruit to round it out.

Protein-rich.
Fiber-forward.
No added junk.

This is my kind of comfort food — nourishing, satisfying, and supportive of real energy (not food coma energy 😅).

Simple reminder: healthy doesn’t have to be boring — it just has to be intentional.

RECIPE:
Pam’s Gym & Tonic Healthier Chili

Protein-rich • Fiber-forward • Blood sugar–friendly

Ingredients
• 1 lb grass-fed organic ground beef
• 1–2 cups organic chicken broth (depending on how thick you like it)
• 1 can organic black beans, drained and rinsed
• 1 can organic chickpeas, drained and rinsed
• 1–2 bell peppers, diced (any color)
• 1 jalapeño pepper, finely diced (remove seeds for less heat)
• 1 medium onion, diced
• 3–4 cloves garlic, minced
• 2–3 green onions, sliced (for finishing)
• 1-2 organic tomatoes diced
• Fresh cilantro, chopped (to taste)

Seasoning & Flavor Boosters
• 2–3 tbsp chili powder
• 1–2 tsp ground cumin
• ½–1 tsp cayenne pepper (adjust to heat tolerance)
• Celtic sea salt, to taste
• 1–2 tbsp Bragg’s apple c***r vinegar
• 1–2 tsp organic monk fruit sweetener (just enough to balance acidity)

Instructions
1. Brown the beef
In a large pot or Dutch oven, brown the ground beef over medium heat. Season lightly with sea salt as it cooks.
2. Build the base
Add diced onion, bell peppers, tomatoes, and jalapeño to the pot. Cook until softened, about 5–7 minutes. Stir in garlic and cook for 30 seconds until fragrant.
3. Season deeply
Add chili powder, cumin, cayenne, and a pinch more sea salt. Stir well to toast the spices slightly.
4. Add beans & broth
Stir in black beans, chickpeas, and chicken broth. Bring to a gentle simmer.
5. Balance the flavors
Add apple c***r vinegar and monk fruit sweetener. This step gives the chili depth without spiking blood sugar.
6. Simmer
Cover and simmer on low for 20–30 minutes, stirring occasionally.
7. Finish fresh
Taste and adjust seasoning. Finish with green onions and fresh cilantro just before serving.

Why This Chili Hits Different
• Grass-fed beef = better fatty acid profile
• Beans + chickpeas = fiber + steady energy
• ACV + monk fruit = flavor balance without sugar
• Spices = metabolic and anti-inflammatory support

Optional Add-Ons
• A spoon of Greek yogurt or cashew cream
• Extra cilantro + lime squeeze
• Serve over cauliflower rice or enjoy as-is

09/24/2026

09/24/2026

Lyndell at 9am!
423 Lyndell Lane PCB
JUST SHOW UP!

09/24/2026

YOUR BRAIN LOVES NEW ADVENTURES!

There’s a type of fitness challenge called orienteering that is getting some interesting attention in the research world.

Instead of simply following a workout instructor or running from Point A to Point B, you might be given a map, a destination, and a series of checkpoints.

Now YOU have to figure out how to get there.

You’re walking, jogging, or running while also:

Reading a map
Finding your way
Looking for landmarks
Remembering where you’ve been
Choosing which route to take
Finding checkpoints
Moving your body the whole time

In other words…

Your legs are working AND your brain is working. I love this scenario!

Researchers call this a combination of physical and cognitive training, and studies of orienteering have found promising effects on things like memory, attention, and spatial skills.

Because real life doesn't happen on a treadmill with a perfectly predictable path.

Sometimes you have to look around, make a decision, change direction, and figure things out.

The future of fitness is about getting stronger, smarter, and more adaptable at the same time.

09/24/2026

MOVE YOUR BODY. CHALLENGE YOUR BRAIN.

We talk ALL the time about keeping our muscles strong as we age.

But there’s another “muscle” we can’t afford to neglect…the one between our ears.

Your brain needs stimulation too. It thrives on movement, learning, new experiences, problem-solving and staying connected to other people.

Try something different.
Learn a new exercise.
Take a different route on your walk.
Have a conversation with someone new.
Learn a dance.
Challenge your balance.
Get outside and pay attention to what’s around you.

You don’t have to sit down with a crossword puzzle for an hour to “exercise your brain.”

Sometimes your brain gets its workout simply by doing something it hasn't done before— and in my classes that happens almost daily. 😉I never teach the same class twice.😆

That’s one reason I love teaching classes. We aren’t just moving muscles—we’re asking the brain to coordinate, remember, react, balance, and adapt.

Keep moving. Keep learning. Keep connecting.

There’s still a whole lot of life left to live.

09/24/2026

YOUR BRAIN NEEDS A WORKOUT TOO!

Think exercise is just about your waistline, muscles, and heart?

Think again.

New research published this month found that regular aerobic exercise was linked to improvements in executive function in postmenopausal women—the brain skills we use for focus, decision-making, memory, and handling multiple things at once (typical mom day:-).

And this is exactly why you should move your whole body in multiple ways—not just chase a smaller number on the scale.

Strong muscles
A challenged brain
Better balance
Better strength
Better movement

We’re not exercising JUST to look fit. (nice side effect though 😉)

We’re exercising so we can KEEP living, moving, thinking, and doing the things we love.

Strong for life. Right here in PCB. 💪

Dementia took my mom a couple of years ago.

She was active, independent, and involved in her community. She walked. She volunteered. She went to church. She was out in the world and surrounded by people.

Then COVID lockdowns happened.

For more than a year, fear kept her mostly inside. Her world became smaller. She moved less. She saw fewer people. She spent far less time outside.

I learned just how important movement, social connection, mental stimulation, and time outdoors are as we age.

These are things we CAN do:
We CAN keep moving.
We CAN stay connected.
We CAN get outside.
We CAN keep challenging our bodies and our minds.