Strand Fitness LLC

02/06/2026

In February, we’re turning toward the theme of self-love.

Not the romantic or flashy, commercial version — but what may be the most important form of love when it comes to our health and well-being.

We think of self-love as an appreciation for ourselves and a willingness to show genuine regard for our needs. Not as an ideal to live up to, but as a relationship we’re in with ourselves day by day.

When that relationship is rooted in love (rather than self-criticism or indifference), people often notice real shifts:
• lower stress and less tension in the body
• less rumination and anxiety, and a mind that settles more easily
• better sleep and greater clarity when making decisions
• a growing sense of self-awareness and worth

These aren’t abstract benefits. They’re real, and many of us feel them in ordinary ways as we move through our days — with more ease, confidence, and connection with those who matter most.

Inside Strong Heart this month, members are exploring what self-love means to them. They’re listening to how they talk to themselves, noticing how they treat themselves — especially when life feels challenging — and paying attention to what it feels like when self-love guides their choices.

What resonates with you?

01/30/2026

When I tell people I help people relieve stress, one of two things usually happens.

Some say,
“Yep. That’s me. I have a lot of stress.”

Others say,
“I’m not stressed. I’m not worried about anything. I’m just tired and having trouble sleeping.”

Stress is tricky. (It’s also not a word most of us like to consider.)

If people know they’re stressed, they often assume there’s no real solution. Life is demanding. This is just how it is.

And if they’re not worried, they’re convinced stress isn’t the issue—even when they’re tired, running on empty, and rarely getting a real break.

I know this pattern well. I lived it too.

Stress doesn’t always feel loud.
In fact, it comes in forms that feel like real life.

Sleeping less than is necessary.
Skipping meals.
Not getting enough water.
Clenching the jaw.
Muscles chronically tight.
Pushing through our to-do list even though the body is signaling it’s time for a break.

Often, it runs quietly in the background—slowly draining our energy, until we’re left wondering what happened.

Inside Strong Heart, we learn to recognize all forms of stress and respond with care instead of shrugging our shoulders, bracing ourselves, and pushing through.
It’s not flashy work, but learning to notice stress and respond with intention is often where real change begins.

If this resonates, you’re invited to explore a quiet, mindful approach to greater health, energy, and well-being—and our newsletter is a perfect place to start. You can sign up for the newsletter using this link:

https://www.visitstrongheartwellness.com/join-the-newsletter

01/22/2026

Winter’s message to us is to rest more often, sleep more deeply, and conserve our energy—not as an indulgence, but as a way of recovering from the past year and preparing for growth when spring arrives.

When we practice winter’s wisdom, our bodies, minds, and energy begin to settle. Tension releases. A sense of renewal quietly emerges. Winter is not a time to push through, but a time to embrace stillness.

As someone who curates and creates what we practice inside the Strong Heart Community, this month’s theme drew me in more deeply than I expected. Instead of simply moving through winter, I chose to live with it—letting sunlight warm my back through the window, stepping outside each day to hear the snow underfoot or feel the cold on my face, and slowing into quieter rhythms. What surprised me most was how much peace settled in, and how creativity, clarity, and ease began to open on their own, without me forcing them.

This month inside Strong Heart, we’ve been exploring *Embracing Winter’s Quiet*. Some are finding deeper rest and better sleep. Others are noticing small but meaningful shifts—more ease, more patience, more permission to slow down.

I’m curious how you are meeting winter right now.
Are you finding yourself embracing its quiet…
or resisting winter's message and keeping your usual pace?
Or maybe you’re somewhere in between?

12/20/2025

At this time of year, many of us move through our days carrying more than we realize — fuller calendars, fuller minds, fuller emotional loads. Even small moments of stillness can feel hard to come by.

That’s one of the reasons I created the Strong Heart Community.

It’s a quiet, steady space where you can exhale, find moments of relief, and gently learn how to build stillness and calm in ways that carry into everyday life. Not by pushing or fixing — but through simple, supportive practices that meet you where you are.

Inside, the rhythm is unhurried. The guidance is soft and steady. Each week offers accessible practices and thoughtful reflections that help you notice what supports you, practice it in small ways, and begin integrating it into your days.

For anyone seeking a space that helps counter the noise and pace of this season — and the season of life or work you might be in — this is the heart of what the Strong Heart Community offers.

If you’d like to explore this quiet, supportive space, you can learn more here:
https://www.strongheartcommunity.com

Here’s to the quiet places where stillness is practiced, learned, and slowly becomes part of how we live.

12/13/2025

In a season that often asks us to move faster, I created a new guided meditation — a short, meditative reflection — as a gentle reminder that slow can be sacred.

The Sacredness of Slow is about six minutes long and offers space —
space to breathe,
space to soften,
space to feel what is truly calling for your attention.

When the world speeds up and pulls your attention in many directions, this practice helps you stay slow with presence and ease so you can sense what is asking for your yes — and where a gentle no might belong.

Set to soothing music composed by Dusty Dreams Music by Sharon West, these soft, steady words invite you to release tension and settle into a deeper sense of peace.

If you could use a quiet moment this week, you can listen here:
https://insig.ht/5LAtacPHPYb?utm_source=copy_link&utm_medium=live_stream_share

(Insight Timer may take a moment to load — thank you for your patience.)

Here’s to finding moments of stillness on the path through this full season.

12/06/2025

As the calendar turns to December, I’m always struck by a familiar tension.

Nature slows down… yet our schedules speed up.
The outside world grows quieter, while the inside of our days grows fuller — nature calling us toward stillness while daily life pulls us in the opposite direction.

In a season of go, it can feel rare to have even a moment where our bodies and minds can soften, breathe, or simply settle.

That’s why having a place for stillness and calm matters.

It can be deeply supportive to have a steady, gentle space where the mind and heart can rest… even for a few minutes.
A quiet oasis.
A place you “walk into,” and your whole body whispers:

Yes. Here, I can let go. Here, I can reconnect and recharge.

This month, I’ll be sharing small, simple invitations into stillness and calm — gentle moments to help counter the rush and restore a little ease to your days.

If this season feels full for you, I hope these offerings bring you relief, steadiness, and breath.

Here’s to finding a quiet oasis in a season of go.

12/04/2025

A New Chapter

Many of you know me from my Strand Fitness days — a chapter I’m still deeply grateful for. Over time, my work naturally shifted toward supporting people not just physically, but emotionally and energetically.

That shift led me to Strong Heart Wellness.
It’s the home for the work I do now — helping people slow down, reconnect, and restore calm in a world that often moves too fast.

Thank you for continuing with me as the work has grown and changed.

I’m glad you’re here.

Learn more: https://www.visitstrongheartwellness.com

Pam

01/15/2025

If Long Covid, ME, or CFS is something you are dealing with, you may want to look into this breathing program. Vikki Jones is one of the coaches, who I know from a community I am part of that helps people breathe better so they can experience better health and energy. She has a lived experience with Long Covid and is passionate about helping those with these chronic conditions improve their health.

Breathing for Long Covid & ME/CFS Courses January 2025 This document contains the details and dates/times for our Breathing for Long Covid & ME/CFS courses starting in January 2025 - please read the info below and drop us an email with any other questions you might have: longcovidbreathing@gmai...

05/03/2024

New podcast episode just posted. This one is personal, as I share my journey navigating stress and restoring my energy.

www.strandfitnessonline.com/podcast/navigating-stress-my-personal-journey-in-restoring-my-energy

04/17/2024

We take on average 25,000 breaths a day. Do you ever check in with your breath to see how it's doing?

"Taking the healthiest breath possible" is my new episode on The Longevity Gym.

Tune in by clicking the link in the comments below.

03/13/2024

03/08/2024

New episode posted on The Longevity Gym. Here is the link
https://www.strandfitnessonline.com/podcast/how-mindfulness-helps-you-live-longer-stronger-and-better