An official army family and MWR Site

Fitness and Wellness

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The mission of our Fitness and Wellness Department programming is to offer many different exercise modalities to help you find the one (or ones!) that suit you best. We change our class offerings quarterly – check back to see what else we might be offering!

Fitness and Wellness Office: +1 (803) 751-3700.


Fitness Classes

The Fitness Department steps in and offers a variety of fitness classes throughout the day on land and in the water using certified fitness instructors.

  • Yoga, aerobics, water fitness, kick boxing are some of the classes currently being offered.

  •  Special events, including hiking trips, 5k runs, zumbathons, and more are promoted throughout the year to keep you engaged and excited about fitness.

  • We offer lectures and menu planning to help you with developing and reaching your nutritional goals. Field trips to local restaurants for dining while dieting or learning to be a healthy food shopper with grocery store field trips are all part of our program.

  • November Fitness Calendar

  • Fitness Class Descriptions

Fitness Events
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Fitness Instructor Profiles

Instructor Profiles

Our staff are all professional, fully certified instructors and trainers. Take a moment and find out more about us!


Pamela Long
Pam holds various certifications including AFAA and ISSA, Pam has been teaching for more than 12 years.  Her favorite style of class is yoga.  She enjoys building a stronger relationship with Christ on her Christian walk.  She is a fitness trainer and organizer of various wellness programs that promote greater health and fitness. 

Fitness philosophy: “Everything is better when you work it out!”

"Shape Shifter: Path to Fitness Paved with Small Victories" article
"Do It in Pink " article
"Aerobic Sculpting" article



Cyndy Hartman
AFAA and Pilates certified, Cyndy has been teaching since September 2005.  Her favorite style of class is Pilates.  She devotes her free time to studying and exercising.  She is a full time Occupational Therapist.

Fitness philosophy: “Just do it!”



Pamela Sulton
ACE certified for 25 years and Pamela has been teaching for over 10 years with Family and MWR. Her favorite style of exercise is working with special populations. She is married and a mother of two.  She enjoys reading, classical and ballroom dancing as well as opera and is an instructor of water and land classes.



Harry Williams
Health Directions Certified as well as holding a certification in Zumba, Harry has been teaching for more than 14 years.  His favorite styles of exercise are step, jazz aerobics with Zumba a real favorite as well.  Harry works as a full time art teacher for Lexington Middle School.

Fitness Philosophy: “Fitness belongs to everybody and fitness is for every body.”



James A. Lewis
An ACE certified trainer since 2009; Jim is also a register yoga teach at the 200 hour training level.  He has been teaching yoga for over 8 years.  When Jim is not exercising, he enjoying fixing and restoring old houses, snow skiing as well as working with wood.

Fitness philosophy: “Fitness is a journey to make ourselves better.  Keep moving and everything will work out."



Angelita Santiago
The love for Zumba began in 2009. I got certified in Zumba April 2013. I am a full time mom and a proud army wife. In my spare time I like to go out with the family and see new places.

Fitness & Health Philosophy: "Fitness provides a better lifestyle, keeps you healthy and positive."

Massage Therapy

Massage offered through the Family and MWR Fitness Department in a quiet, private environment. The following styles of massage are currently offered:

Swedish Massage
Swedish is the most common form of massage. This form is a soft manipulation of the superficial tissue and muscle. Often performed with fluent strokes to promote relaxation.

Deep Tissue Massage
Deep Tissue is a more direct approach providing a deep intense massage to work out the kinks and knots on the body to create muscles that are more relaxed. This massage requires more effort and is done at a slower pace to allow deeper penetration of the muscle and connecting tissue.

Hot Stones
Hot Stones is one of the quickest methods to relax the nervous system. During this massage the therapist incorporates heat using basalt stones to promote a quicker method of relaxation. This massage is recommended for those who use hot showers, steam, or sauna as a form of relaxation. Not recommended for those with sensitivity to heat, high blood pressure, and those taken certain medications.

Treat yourself or your loved one to this refreshing service that will rejuvenate and bring you back for more!

Contact Pam Long at +1 (803) 751-3700 to make your appointment or online at


Sharad McNulty, LMT
License# 9443

A 2010 graduate of South Carolina State University with a Bachelor of Science Degree in Criminal Justice and a 2014 graduate of  the Clinical Massage Therapy Program at Midland Technical College.

Specialty: Clinical Neuromuscular Therapy, Deep Tissue Massage, Swedish Massage, Sports Massage, and Hot Stone Massage. facebook-Icon21x21.jpg

Fitness and Wellness DIY Resources

The Family and MWR Fitness & Wellness Department strives to be a leader in natural approaches to fitness, wellness, and beauty. Click below to learn more about our natural DIY services. This list is updated with new DIY approaches to fitness/wellness and beauty, so please visit us often.


DIY Hand Massage (pdf)

"Watch Your Steps," An Employee Wellness Program

If you hate running, but love its results…join a team of walkers!

The Family and MWR Fitness and Wellness department presents Watch Your Steps, a walk and wellness Family and MWR program created to get employees moving.  This program runs on a 10 week cycle and is designed to help you improve your wellness through walking and other ways to get in physical activity. 

Form a team in your work area or get placed on an existing team.  When you are part of an exercise group your success rate and overall enjoyment are greater. 


• Meet up to 4 days a week to walk required steps or activity.

• Can meet together or individually based on availability.

• Each team participant’s steps (or wellness activity) are documented each time and totaled      up at the end of the week. 

• Weekly numbers are turned into your team captain who submits numbers to Pam Long,        wellness programmer for tracking.

The team with the most points at the end of the 10 week cycle will receive in-house rewards and be featured on the Marketing board with complete bragging rights as winners in wellness.

Each participant receives a ‘Watch Your Steps’ Passport booklet to track their steps.  There is also space for points earned from participating or performing other specific types of physical activities (listed on Passport).

Participants receive a pedometer (or can use their own fitbit/health device) to calculate their steps into miles walked each week. 

Remember to document real steps and activities only.

Cheater steps include:

• Marching in place.

• Wiggling for movement.

• Attaching device to your pet.

• Attaching device around ankle and tapping your foot.

• This list could on go and on!

Cheater steps hurt and hinder progress – resist and get real results. If you love walking or want to become more physically active, sign up today.

For questions contact Pamela Long at (803)751-3700.


Fit To Read Article Selection

More Sports & Fitness


All-Army Sports

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All-Army Sports

Attention Soldier-Athletes, Coaches, and Trainers! Are you ready to compete for a coveted spot on the Army's prestigious sports teams?


Armed Services YMCA DoD Military Initiative

Learn more about Family & MWR local partnerships with the YMCA for Army sports and fitness activities when an Army facility isn’t nearby.

Armed Services YMCA DoD Military Initiative

Learn more about Family & MWR local partnerships with the YMCA for Army sports and fitness activities when an Army facility isn’t nearby.