Pams Metro Fit

21/08/2025

We are dancing JOY this Saturday. Can't wait to see you. ❤️

10/08/2025

Women’s Day THANK YOU Restrospective.

Yesterday, 9 August was South Africa’s Women’s Day and I was involved in a beautiful Nia CANSA fundraiser in Stellenbosch.
Did you know Nia is only one of two fitness programmes that is endorsed by CANSA?

Anyway, I digress.

It got me thinking about all the women I have lead, taught and helped during my 30 years of teaching fitness. I have had the absolute privilege of teaching in Johannesburg and Dubai and now in a small town in the Western Cape. Some have found their voices, their healing, their body’s voice, their body’s beauty and most have found their JOY.
It has been an absolute honour to witness those who have walked into my studio space depleted and walked out glowing.
As I continue with this valuable work, I have to say thank you to all those who have found the courage and discipline to show up consistently, because through you, I have learnt so much.
May my learning continue for many more years to come.

04/08/2025

29/07/2025

Start anytime....

https://www.facebook.com/share/p/1GaALggevq/

At 78, Joan MacDonald is living proof that it's never too late to take control of your health and thrive.

Just five years ago, she was battling arthritis, taking multiple medications, and struggling with basic movement.

Today, she lifts weights five days a week, has lost 68 pounds, and inspires 1.9 million followers with her vibrant energy and strength.

Her transformation was built on five core habits that improved her mobility, mindset, and overall health—without quick fixes or extreme diets.

The full story breaks down each habit and the mindset shifts that made lasting change possible.

26/07/2025

https://www.facebook.com/share/p/1CGQGkbrCC/

My classes....a WHOLE BODY workout.

💪🏽 Flex It, Flow It! — Why Your Muscles Matter to Your Lymphatic System 🌿

Ever wondered why movement makes you feel better when you’re puffy, sluggish, or swollen? It’s not just about “getting fit” — it’s about getting your lymph moving. 🌀

Let’s talk about your muscles — not just the ones you flex, but the unsung heroes of lymphatic flow that work behind the scenes to keep your internal rivers draining and detoxing. 🫶🏼

❤️ Why Your Lymph Needs a Muscle Partner

Your blood has a pump — the heart.
Your lymphatic system? No pump. No pressure system. Just YOU and your muscles.

Muscle contractions literally squeeze lymphatic vessels (especially the initial lymphatics and collecting ducts) to push lymph fluid upward and toward the thoracic duct, where it’s returned to circulation.

This is why muscles = movement = lymph flow.

🦵🏼 1. Gastrocnemius + Soleus (Posterior Lower Leg)

Nickname: “The Second Heart”
Location: Back of the calf

Why they matter:
These powerful lower leg muscles pump lymph and venous blood upward from the legs to the torso — working against gravity. They’re crucial in preventing lower limb congestion, swelling, and pooling.

🌀 Think: Calf raises, walking, ankle pumps = lymphatic gold

🧍🏻‍♀️ 2. Quadriceps Femoris (Anterior Thigh)

Location: Front of the thigh

Why they matter:
These are the largest muscle group in the body. When they contract (especially during walking, squatting, or climbing stairs), they help compress the inguinal lymph nodes and deep lymphatic vessels of the legs — pushing lymph back up through the iliac lymph chains.

🌀 Think: Squats, leg lifts, cycling = inguinal flow boost

🍑 3. Gluteus Maximus, Medius & Minimus (Buttocks)

Location: Back and sides of the hip

Why they matter:
These muscles sit directly above deep pelvic lymphatic pathways. Contracting them (through hip extension or lateral movements) helps stimulate pelvic lymph flow, supports detoxification from reproductive organs, and improves sciatic drainage.

🌀 Think: Stair climbing, bridges, lunges = pelvic pump!

💪🏼 4. Biceps Brachii + Triceps Brachii (Upper Arm)

Location: Front and back of the upper arm

Why they matter:
These muscles support axillary lymph drainage, which clears fluid from the arms, chest, and breast area. Muscle activity in this area prevents arm swelling and supports post-surgical recovery (e.g., mastectomy care).

🌀 Think: Arm circles, resistance bands, light weights = axillary activation

🧠 5. Diaphragm (Respiratory Muscle Under the Ribcage)

Location: Underneath the lungs, separating thoracic and abdominal cavities

Why it matters:
The diaphragm is your internal lymph pump. Each deep breath causes pressure changes in the thoracic cavity, drawing lymph upward into the thoracic duct — especially from the liver, gut, and lower body.

🌀 Think: Deep belly breathing, humming, singing = thoracic duct stimulation

🧍🏼‍♀️ 6. Transversus Abdominis + Re**us Abdominis (Core Muscles)

Location: Deep and superficial abdominal wall
Why they matter:
These core stabilizers are near abdominal lymphatic vessels and intestinal lymphatic nodes (Peyer’s patches). Contracting them assists gut lymph movement and visceral detox.

🌀 Think: Gentle core work, pelvic tilts, Pilates = abdominal lymph flow

🎉 Muscles = Movement = Magic

Your muscles are more than just movers — they’re lymph lifters, detox activators, and drainage directors.
When you move them, you literally help your body cleanse, de-puff, and reboot.

So the next time you stretch, lift, squat, or breathe deeply…
Whisper to yourself:
“This one’s for my lymph.” 🌿💗

11/07/2025

We dance on Saturdays. Time to join us.

11/07/2025

We dance on Saturdays! Time to join us.

26/06/2025

❤️

22/06/2025

08/06/2025

Live online classes
Recorded classes available on Gumroad.

15/05/2025