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 News Magazine (pdf)

September 2022 Calendar (pdf)  October 2022 Calendar (pdf)

Fitness and Wellness Tips and Clips Videos

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.

Fitness Class Descriptions

Cardio Sculpt - Boxing, aerobics, plyometrics and body weight exercises for an excellent total body session set to some great music. All levels

Cardio Step & CORE & Stretch - Step class featuring choreography and foot work with more demanding rhythms. We follow the Step workout with a CORE session stretching. Intermediate/advanced level

Circuit Training -Cardio drills laced with muscle conditioning exercises. This is a great workout for all levels

Pilates - A 4-Week Progression Series to help you learn the foundation and progress to a more advanced weekly practice.  All levels

Ring DEM Bells – Weight training total body utilizing kettle bells. All levels

Soul Cycle - A 60-minute spin, with familiar old school music under a fantastic disco light show. All levels

Step & Sculpt (S&S) - A funky total body workout that uses dance, and exercises to strengthen and condition the entire body. All levels

The Weigh It Is – An online healthier eating weekly segment that encourages smarter eating options.

Waist & Up & CORE – Total upper body routine and CORE session. All levels

Walk On – Saturdays at 9 a.m. and Tuesdays at 5:15 p.m. A 1- 2- or 3- mile option In-person or Virtual Walk.  In-person on post routes provided. All levels

Water Aerobics (in-person only). Aquatic group exercise for Special populations uses modified moves for individuals who may have limitations such as: hip replacement, poor circulation, pregnancy, etc. Special populations.

Yoga – A complete total body stretch and conditioning workout that builds focus, calms the nervous system, and can ease muscle pain and tension.  All levels

Zumba – Uses four basic rhythms based on simplified versions of salsa, meringue, cumbia, and reggaeton.  All levels

10th Annual Do It in Pink Workout Aerobathon

Your Family & MWR Fitness Department came out for the 10th year in a row with Do it in Pink – Breast Cancer Awareness Aerobathon.  The event kicked off at 10am on Saturday, September 21, 2019 in the Special Events area at the Solomon Center.

This free event only required that your Do it in Pink. Our event featured your favorite instructors, guest instructors, BMI personal training clinic, Self-exam breast display, complimentary chair massages, complimentary reflexology food treatments, refreshments, door prizes and a FANTASTIC workout. 

Please check out our photo gallery of the event below. 

Biggest Loser lecture Night at the Post Library

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Greetings, the Family and MWR Fitness Department 2019 Biggest Loser Program was a complete success. We had over 100 interested participants this year and eager to get their health under control! Our program featured live workout classes, healthy eating lectures, healthy living lectures, food journaling and so much more. Participants really learned more about themselves when it comes to eating and exercising. That is what it is all about.  December will be here before you know it and we will kick off our 2020 Biggest Loser Program.


9th Annual Do It in Pink Workout Aerobathon

Your Family & MWR Fitness Department came out for the 9th year in a row with Do it in Pink – Breast Cancer Awareness Aerobathon.  The event kicked off at 10am on Saturday, September 22, 2018 in the Special Events area at the Solomon Center.

This free event only required that your Do it in Pink.

We broke our attendance record this year and worked out with more than 165 Pink wearing participants; from the stroller to the older…they were out there getting that exercise on.

Our event featured your favorite instructors, guest instructors, BMI personal training clinic, Self-exam breast display, complimentary chair massages, complimentary reflexology food treatments, refreshments, door prizes and a FANTASTIC workout. 

Please check out our photo gallery of the event below. Mark your calendars for September 28, 2019 and help us get the word out and Do it in Pink.  

2018 Natural Bodybuilding, Physique, Figure & Bikini Competition Journey


Getting into the best shape of your life is rewarding.  Having the journey captured photographically is priceless.  This year as we prepared for the 2018 Natural Bodybuilding, Physique, Figure & Bikini competition, the journey is made available here online.  Visit the Competition Journey Gallery and see our competitors transformed as they got ready for the stage to compete.


2018 Natural Bodybuilding, Physique, Figure & Bikini Competition

The 2018 Family and MWR Fitness Department’s Natural Bodybuilding, Figure, Physique and Bikini competition was once again a TOTAL success!  Thank you.  With over 300 spectators; competitors gave their best FLEX from all angles.  The level of body definition displayed on each competitor let the audience know…they worked HARD for the BODY!  Please take a moment and check out our photo gallery of winners.  Again we thank Jim Hudson Automotive Group for sponsoring us this year.  Go ahead and mark your calendars for June 29, 2019 for once again…our BEST show yet!

Scavenger Hunt Bike Ride

The Family and MWR Fitness Department held its annual Scavenger Hunt Bike Ride on Saturday, August 11, 2018.  Each rider was given a treasure map and biked their way around Fort Jackson searching for Fitness Markers (prizes).  Once the markers were turned in the ride selected prizes for a search and ride well done.

Families came out in record number this year and enjoyed the sunshine and family recreational fun.  We can’t wait until next year to do it again.

Until then…we will see you at the next workout or fitness event!

Please take a moment and visit the gallery featuring photos from the event.

Live Well Yoga Retreat

The Family and MWR Fitness Department held its first Live Well Yoga Retreat on Tuesday, August 14, 2018.  The event comprised of three hours of hands on learning for individuals interested in starting to practice yoga.  More than 30 patrons filled the room as newbies learned about postures such as Down Dog, Triangle, Eagle and more.  Patrons not only learned how to perform the postures, but learned the health benefits connected to each posture.  This made each pose special and meaningful.  Healthy eating lecture followed with general tips and techniques recommended for those interested in learning how to get more out of their yoga practice by eating foods that are easier on the digestive system.  The final hour focused on relaxation and how to build a practice.  Each patron received a handmade workbook featuring a 6 week journey into a yoga practice for themselves.  The event was a complete success. 

Please take a moment and visit the gallery featuring photos from the event.

The Family and MWR Fitness Department believes in helping the Fort Jackson Community getting their health under control.  We will see you at the next workout or fitness event!

Whack that Ball Racquetball Tournament
The 2018 Whack that Ball Racquetball Tournament once again displayed the passion and love these players have for the game.  Regardless to the size of the crowd, the event was well organized and those that participated embraced every ball that was Whacked their way.  Please take a moment and visit the photo and film gallery created to show the love these players have for the game.  Grab your racquet and join us next year!

Fort Jackson’s DFMWR Fitness & Wellness Department held its annual Black History 10 mile Trail Hike at Sesquicentennial Park.  Beautiful weather welcomed 30 participating hikers to celebrate greater health awareness during Black History Month.  Opening announcements included information about pioneers in natural health during times when health care was mostly non-existent.  Each hiker received a keepsake booklet created by the Fitness Department (also available on the fitness webpage) with reflections of health and natural healing options.  The course covered scenic sights in the State Park along with challenging hills for a great workout; 22 hikers participated making this event.  It was a huge success!


See you next year.

Family and MWRFitness Department Black History Booklet (pdf)


Merry Fitness 2017

A Multi-Workout Extravaganza

Merry Fitness is an opportunity for the FMWR Fitness Department to give thanks to all our patrons for their continued support for greater health and wellness.  Our mission continues to be to spread the gift of health by offering programs, classes and services that directly relate to wellness needs.  Our society recognizes how important it is to do your part for your health.  Patrons, families and friends came together to help celebrate wellness.  Our event focused on our appreciation for our patrons.  We delivered great exercise segments, refreshments, variety of instructors and highlighted some of the personal services we now offer as well.  It was a great event and we look forward to doing it again December 2018.  Please take a moment and view our photos from the event.


2017 Annual Natural Bodybuilding, Physique, Figure and Bikini Competition

June 24, 2017

Family & MWR Fitness Department – Natural Body Building Competition

The event was held on Saturday, June 24, 2017 from 6pm to 8:30pm at the Solomon Center.  The event featured 25 Natural Body Building competitors.

There were approximately 300 spectators that came out to see the successful show

New category this year was Unit Participation Award.  Award was given to Team SSI as first place in participation in several divisions as well as overall unit competitors. 

Please check out the gallery of photos and consider training to compete next year.  Event is set for June 23, 2018!  Let’s come together and make this the best one yet!

Merry Fitness 2016, Multi-Workout Extravaganza!
December 5, 2016

2016 Diabetes Awareness 5k/10k Fun Run/Walk

Exercising is great regardless of the occasion, but takes on meaning when done to bring awareness to a cause.  That is what the Family and MWR Fitness Department did on November 19, 2016.  To bring awareness to diabetes during Diabetes Awareness month we held a 5k and 10k here on Fort Jackson.  This event was inspired by Kim Ellerson, wife of Fort Jackson Garrison Commander, COL James Ellerson.  Participation was wonderful as more than 120 people came together to run or walk for the cause.

Please join us next year in November for our annual Diabetes Run/Walk event. Take a moment and look at the photo gallery and make plans to be there next year 2017!

Family and MWR Fitness Department – Domestic Violence Indoor/Outdoor Bike-A-Thon

Our event was held on Saturday, October 22, 2016 from 10am to 1pm at the Solomon Center.  The event featured an indoor and outdoor cycling riders to bring awareness to domestic violence.  A combination of indoor and outdoor bikes generated 50 riders to bring awareness to the importance cause.

During event, our floor show featured Zumba, Kickboxing and Body sculpting for non-riding participants that attended the event but did not ride. We wanted to take care of them with exercise classes offered during the Bike event.  The event featured Col. Michael Katona of the 193rd Brigade and Major Stephanie Snowed of Richland County Sherriff Department. 

Check out the photos gallery of the event and make it your business to be there next year, October 28, 2017!

 There were approximately 100 participants at this very successful event!

Cooper River Bridge Run 2016

The 2016 Cooper River Bridge event was a successful event once again.  We gathered together and made our way across the bridge with thousands of other participants.  This event is such an exciting and nostalgic event that many look forward to every year.  Family and MWR Fitness Department loves having this opportunity to spread the gift of health.  Check out the photos from this year’s event in the photo gallery.  Go ahead and mark your calendars for April 1, 2017!  Get it on this fun side of fitness!

Family and MWR Fitness Department Black History Trail Walk (pdf)



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.


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