Fall Into Wellness 20 21 - Pilgrim Rest Baptist Church
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8W2W 2021
Fall Into Wellness 2021
Image adapted from the University of
Arkansas, Elements of Wellness
“Behold, I will bring to it health and healing, and I will heal them;
and I will reveal to them an abundance of peace and truth.”
Jeremiah 33:6
Fall Into Wellness with PRBC Page 1
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Message from the Health Ministry
at Pilgrim Rest Baptist Church
Congratulations! You did it. You are taking big steps in the right direction—a life of healthy
choices. You are officially part of a community of like-minded individuals, part of a body. As Paul
reminds us in 1 Corinthians 12:27, "Now you are Christ’s body, and individually members of it.”
Therefore, we are striving together to be a better body—sharper and stronger than we were
yesterday, more agile and flexible than we were a month ago, more spiritually connected than
we were a year ago.
Over the next eight weeks, we encourage you to track your acts of wellness—when you are
physically active, when you are eating those fruits and vegetables, and when you are trying out
new habits.
Upon registering for this year’s “Fall into Wellness”, you have been added to a group text or
email. Members of the Health Ministry at PRBC will reach out to you with reminders about
upcoming wellness events and/or to encourage you along the way. If you have questions,
please do not hesitate to contact us (AhealthyPRBC@gmail.com).
This packet contains:
• A calendar of events—in case you wanted to try something new this month (pages 3-4)
• A list of local businesses offering classes and specials (page 5)
• Description of classes listed on the calendar (pages 6-8)
• A list of farmers’ markets around the Capital City Area (pages 9-10)
• Instructions for how you can earn points (pages 11-13)
• Your tracking sheets, which should be completed daily and turned in weekly (preferably
every Sunday after church) (pages 14-17)
We love you and are here for you! We are excited that you have chosen to join us on this four-
week journey. Thank your for committing to a season of wellness and well-being. Let’s get
moving together.
Sincerely,
The Health Ministry Team
Liz Barnes Dr. Surae Eaton Connie Marks Sharita Williamson
Ruth Blair Teria Horne Roslyn Marshall
Shirley Copeland LouElla Love Diann McCants
Joanne Doby-Waters Ta'Shara Alvarado Carolyn Odom
Angela Stepter (our fearless leader)
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Fall Into Wellness
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
1 2 3 4
Workout & GF Walking Therapeutic Power Sweat Social Therapeutic Walk 2
Worship @ @ 6pm Yoga @ Sculpting & @ 6:30p Yoga @ 10a Wellness
September's Calendar of Events
2p 5:30p Tabata @ Curling at 9am
Xtreme Hip GF Running 5:45p Suburban
Hop Step @ @ 6pm Therapeutic Ice @ 10:15a
2:30p Yoga @
Slow Flow @ 5:30p
4p SSR @6p
Vinyasa
@5:15p
5 6 7 8 9 10 11
Workout & Power Therapeutic Power Therapeutic Therapeutic Pickleball
Worship @ Sculpting & Yoga @ Sculpting & Yoga @ Yoga @ 10a lessons @
2p Tabata 5:30p Tabata @ 5:30p Golf Lessons 9am
Xtreme Hip Bootcamp @ GF Running 5:45p @ 5:30p Golf lessons
Hop Step @ 5:45p @ 6pm Therapeutic @ 10a
2:30p GF Walking Yoga @
Slow Flow @ @ 6pm 5:30p
4p SSR @6p
Vinyasa Basic Hustle
@5:15p @ 6:30p
Yoga for
Golfers @
6:15p
12 13 14 15 16 17 18
Workout & Power Therapeutic Power Yoga @ the Therapeutic Pickleball
Worship @ Sculpting & Yoga @ Sculpting & Capitol Yoga @ 10a lessons @
2p Tabata 5:30p Tabata @ (Farmers Golf Lessons 9am
Xtreme Hip Bootcamp @ GF Running 5:45p Market) @ @ 5:30p Golf lessons
Hop Step @ @ 6pm Therapeutic 12p @ 10a
5:45p
2:30p Yoga @ Therapeutic
GF Walking
Slow Flow @ 5:30p Yoga @
@ 6pm
4p SSR @6p 5:30p
Vinyasa Basic Hustle
@5:15p @ 6:30p
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19 20 21 22 23 24 25
Workout & Power Therapeutic Power Therapeutic Therapeutic Family Fun
Worship @ Sculpting & Yoga @ Sculpting & Yoga @ Yoga @ 10a 5K @ PRBC
2p Tabata 5:30p Tabata @ 5:30p
Bootcamp @ 5:45p
September's Calendar of Events
Xtreme Hip GF Running
Hop Step @ 5:45p @ 6pm Therapeutic
2:30p GF Walking Yoga @
Slow Flow @ @ 6pm 5:30p
4p SSR @6p
Vinyasa Basic Hustle
@5:15p @ 6:30p
26 27 27 27 27
Pink & Blue GF Walking GF Walking GF Walking GF Walking
in the Pews @ 6pm @ 6pm @ 6pm @ 6pm
@ PRBC
8 Weeks to Wellness with PRBC Page 4
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Local Specials & Offers
[WB]: woman-owned business [MB]: minority-owned business
Note: Members of the Health Ministry recommended the businesses listed here. PRBC does not
endorse any listed businesses. Also, no businesses paid to be included in this packet.
Barre Code East Lansing (517-679-0073) [WB]
1024 Trowbridge Road, E. Lansing
7 days of UNLIMITED classes for $7 (purchase in studio or online bit.ly/TBCWeek)
*Offering student specials/rates
Elite Fitness DG—Lansing Mall (517-614-1138) [MB]
5642 W. Saginaw Hwy, Lansing
$5 Drop-in Spin, Step & Bootcamp classes, $45 for 1 month of UNLIMITED classes
FLEXCity Fitness (866-953-FLEX, Ext. 2) [WB]
(https://www.flexcityfitness.com/kickstart/)
119 N. Washington Square, Suite 300A (Downtown Lansing)
2 weeks of UNLIMITED classes for $39
JustBYoga (justbyoga.com, 517-488-5260) [WB + MB]
106 Island Avenue, Lansing
Classes are donation-based OR you can purchase class passes.
Michigan Hot Yoga studios (mihotyoga.com) [WB]
Lansing // Westside (914 Elmwood Rd: 517-897-2998)
East Lansing (924 Trowbridge Rd: 517-333-9642)
Firefly // Downtown (118 S. Washington Sq., Suite C // located above Weston’s Kewpee)
Haslett (1476 Haslett Rd: 517-582-2010)
2 weeks of UNLIMITED Classes for $20 (Note: Not all classes are hot)
*Offers student rates
Salt Yoga (saltyogami.com, 517-483-2660) [WB + MB]
1306 E. Michigan Avenue, E. Lansing
$5 for first class; $59 for 1 month of UNLIMITED classes
(contact for senior/military rates)
*Offering student specials/rates
YAY Fit (yayfit.org, 517-214-8349) [WB + MB]
5206 W. Saginaw Highway (Behind Best Buy, Same Building as Post Office)
Free "Worship and Workout” class on Sundays at 2pm
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Description of Classes/Events
Barre Fitness at Delta Enrichment Center (Sept. 16-Oct. 28 & Nov. 11-Dec. 9)
4538 Elizabeth Road, Lansing (517-484-5600)
$49 (Resident of Delta Township), $59 (Non-Resident)
Barre classes combine Pilates, ballet barre, and calisthenic exercises to tone your
entire body, especially abs, hips, and thighs. This class is low impact and uses simple
movements, but it is challenging. Bring an exercise mat and water. Ballet shoes or
socks with traction are recommended. Recommended for all fitness levels.
Basic Hustle (Sept. 3 and 11, 6-7:30pm)
Letts Community Center ($6)
1220 W. Kalamazoo Street, Lansing
You will learn the basic steps to get you started hustle dancing. No partner or
experience needed.
Curling at Suburban Ice (Friday, September 6 @10:15am)
2810 Hannah Blvd, $32.17 (https://tinyurl.com/curlingEL)
During this 90-minute session, you will learn the basics of curling, get out on the ice,
learn how to slide and throw some rocks. The Lansing Curling Club has instructors
who are formally trained through the United States Curling Association and know how
to get you curling quickly and safely. All skills and athletic abilities welcome.
Deep Water Aerobics (Sept. 3-Dec. 20)
Waverly East Intermediate School (517-484-5600)
3131 W. Michigan Avenue, Lansing
$7 per person, per visit OR:
$55 for 10 visits with punch card (ages 18-54)
$50 for 10 visits with punch card (ages 55+)
Participants will do a deep-water workout using belts and other equipment to help you
build a greater resistance and give your muscles more tone.
Golf Lessons (FREE)
Sycamore Creek Driving Range (1526 E Mt Hope Ave, Lansing)
Join Dr. Surae Eaton, Deacon Nicholson and some phenomenal volunteers on Fridays
(5:30p) or Saturdays (10:30am) for FREE beginner golf lessons. Open to ages 10+.
Please be sure to register for lessons. Contact 517-882-8012 for more information.
Good Form RUNNING Clinics (FREE) & Good Form WALKING Clinics (FREE)
Playmakers, 2299 W. Grand River Ave (Okemos) (517-349-3803)
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Register online: https://runsignup.com/Race/MI/Okemos/GFClinics
You will learn the three simple and highly effective points that may help you become
a more efficient, healthier runner/walker. This introductory class includes practicing
Good Form drills and running/walking technique. You will have the opportunity to
have your gait analyzed with review, before and after learning the three points of
Good Form Running/Walking.
Karma Vinyasa (FREE yoga class)
Hilltop Yoga, 107 E. Cesar Chavez Avenue, Lansing (Old Town) (517-230-7497)
Saturdays at 7am
Hilltop Yoga offers this free 90-minute class so that the practices of yoga can be
accessible to everyone. The teacher will vary each week.
Pickleball (FREE beginner lessons, Saturdays at 9am)
Pickleball Courts at Delta Mills Park (for more info, contact Ken Johnson: 517-420-3887)
7001 Old River Trail, Lansing (Delta Township)
Open court: Mondays, Wednesdays, Fridays & Saturdays (9a-12p), Tuesdays &
Thursdays (5p-dusk), Sundays (3-6p)
Power Sculpting & Tabata Bootcamp ($35 for residents, $50 for non-residents)
Alfreda Schmidt Community Center (517-483-6685)
5825 Wise Road, Lansing
Wednesdays 5:45-6:30p (Aug. 28-Sept. 25), Mondays 5:45-6:30p (Aug. 26-Sept 23)
Class is for all fitness levels. You may use dumbbells, resistance bands and
bodyweight exercises for total body conditioning. Tabata training and kickboxing for
cardiovascular conditioning. No class Monday, Sept. 2.
SSR: Stretch, Strengthen & Roll Clinic (FREE, Thursdays, 6-7:15pm)
Playmakers, 2299 W. Grand River Ave, Okemos (517-349-3803)
Register online: https://runsignup.com/Race/MI/Okemos/GFClinics
In this class, you will learn about common muscle imbalances and why they occur,
practice dynamic and static stretches, and practice strengthening exercises. Finally,
you will learn the importance of myofascial release and how to do it effectively.
Slow Flow ($5/class)
Sundays at 4pm
Hilltop Yoga, 107 E. Cesar Chavez Avenue, Lansing (Old Town) (517-230-7497)
In this class, we slow down the flow to the subtle muscle actions in each posture. We
deal deeply with breath as well as different techniques on meditation to find stillness,
and peace within our heads and our hearts. All levels are welcome.
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Sweat Social (FREE, please email community85@evereve.com to RSVP for class)
Evereve at Eastwood Towne Center (517-851-3126)
Tuesday, September 5 @ 6:30pm
The Barre Code East Lansing will offer a complimentary in-store Barre class (6:30pm),
followed by shopping and snacks (7-8:30pm). Space is limited for class, but shopping
is open to everyone. Plus, everyone who shops that night can take advantage of a
15% discount.
Therapeutic Yoga ($2/class)
Foster Community Center, 200 N Foster Ave, Lansing (517-483-4233)
Tuesdays, Wednesdays & Thursdays, 5:30-6:30p AND Fridays, 10-11am
Body movement/stretching and breathing practices to produce relaxation and an
overall sense of well-being.
Vinyasa ($5/class)
Hilltop Yoga, 107 E. Cesar Chavez Avenue, Lansing (Old Town) (517-230-7497)
Saturdays @ 1:30p, Sundays @ 5:15pm
Vinyasa (meaning “flow” in English) is a blanket term used by yogis to describe a class
which focuses on alignment and breath awareness while moderately flowing from
one posture to the next. This class is suitable for intermediate beginners up to
advanced students.
Worship and Workout (FREE)
YAY Fit, 5206 W. Saginaw Highway
Sundays @ 2pm
This is a spirit-lifting Yoga-influenced class. We flow to some awesome Christian music
and through some basic to moderate sequences.
Xtreme Hip Hop Step (drop-in $5/class) Elite Fitness DG
—Lansing Mall
5642 W. Saginaw Hwy, Lansing
Beginners’ Classes Sundays @ 2:30pm
Yoga for Golfers ($10)
Haslett Hot Yoga, 1476 Haslett Road (not a hot yoga class)
Sunday, September 8, 6:15-7pm
Increase your flexibility and strength for more consistency and power. Improve your
posture, the foundation of the golf swing. Improve your breathing and focus to
enhance your overall performance. Learn a dynamic warm-up so you play your best
right from the first tee.
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Farmers’
Markets
Around Town
Allen Farmers Market Outdoor market season will be open each
Wednesday 2:30-7:00 May 12 – September 29 at 2100 E Michigan Avenue
(where the market was located in 2020). (517) 999-3911,
allenneighborhoodcenter.org/market
Accepts: Snap, Bridge Card, and WIC (Provides Double Up)
East Lansing Farmers Market (280 Valley Court)
Sundays until October 27, 10 am – 2pm
Eaton Rapids Medical Center Farmers Market (1500 S. Main St.)
Wednesdays until October 2, 3-6 pm
(517) 663-9453, eatonrapidsmedicalcenter.org
Accepts: Snap, Bridge Card, and WIC (Provides Double Up)
Eaton Rapids Community Market (East Hamlin Street)
Saturdays (thru September), 9am - 1pm
(517) 663-0611, cityofeatonrapids.com
Farmers Markets at the Capitol (East Lawn, 100 N. Capitol Avenue)
Thursday, September 19, 9am–2pm
(517) 432-3381
Accepts: Snap, Bridge Card, and WIC (Provides Double Up)
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Holt Farmers Market (2150 Cedar Street)
2-6pm Fridays and 9am-2pm Saturdays (thru October)
(517) 268 – 0024, holtfarmersmarket.org
Accepts: Snap, Bridge Card, and WIC (Provides Double Up)
Lansing Mobile Farmers Market
Visit the website or call for schedule and locations.
(517) 999-2894, facebook.com/lansingmobilefarmmarket
Accepts: Snap (Provides Double Up)
Meridian Township Farmers Market (5151 Marsh Road, Okemos)
Saturdays and Wednesdays (thru October), 8am–2pm.
(517) 712-2395, meridian.mi.us
Accepts: Snap, Bridge Card, and WIC (Provides Double Up)
South Lansing Farmers Market (St. Casimir Catholic Church, 800 W. Barnes Avenue)
Thursdays until October 12th, 3 – 7pm.
(517) 374-5700, southlansing.org
Accepts: Snap, Bridge Card, and WIC (Provides Double Up)
For complete list, view “2019 Greater Lansing Farmers Market Guide” (City Pulse, June 6,
2019: https://lansingcitypulse.com/stories/2019-greater-lansing-farmers-market-guide,
12893?)
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Healthy Habits Earn Points
For exercising/physical activity: 15 continuous minutes of physical activity = 1 point.
Daily maximum number of physical activity points is 4 points.
The Weekly maximum number of physical activity points is 20 points.
Minimum of 16 weekly points MUST come from continuous physical activity (e.g.,
walking, cycling, swimming, gardening, housekeeping, aerobics, Zumba, etc.).
The remaining 4 weekly points may be earned from non-aerobic strength building
exercises (e.g., yoga, stretching, stomach crunches, pushups, pull-ups, resistance or
weight training).
For eating fruits: 2 servings/day = 1 point.
One serving is 1/2 cup of juice or fruit OR 1 medium-sized piece of fruit.
For eating vegetables: 3 servings/day = 1 point.
One serving is 1/2 cup of cooked or raw vegetables.
For eating your “Daily Bread”: 1 point/day for reading your Bible and meditating on a
scripture for the day. (Don’t have a daily devotional? Consider picking up a copy of
the Sept-Oct-Nov Daily Bread from church.)
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Personal Goal Options
Choose 3 behaviors from the list below that you will commit to for the next 4 weeks.
To get those points, the temptation may be to pick one that you are already doing.
Remember: You are doing this for you, so challenge yourself to a new habit.
Fiber: Did you consume a minimum of 20 grams of fiber today?
Awesome. Give yourself 1 point for the day.
Be careful with this one. Please do not consume more than 35 grams/day.
Water: Did you drink a minimum of 64 ounces today?
Excellent. Give yourself 1 point if at least 32 ounces were water. The other 32
ounces can be non-caffeinated, non-alcoholic beverages.
Check this out: Your body needs approximately 1/2 ounce of water per pound of
body weight. You’ll need even more water if you are physically active. (For example, if
you weigh 180 pounds, you should be drinking at least 90 ounces of water: ten 9-
ounce glasses of water).
Flossing: Did you floss between those pearly white teeth today?
Good job. You earned 1 point.
Did you know? “Researchers have found modest benefits from flossing in small
clinical studies. For instance, an analysis of 12 well-controlled studies found that
flossing plus toothbrushing reduced mild gum disease, or gingivitis, significantly
better than toothbrushing alone. These same studies reported that flossing plus
brushing might reduce plaque after 1 or 3 months better than just brushing.” (“Don’t
Toss the Floss! The Benefits of Daily Cleaning Between Teeth” from National Institutes
of Health’s News in Health, November 2016)
No Tobacco: Did you skip those cigarettes, vapes/juuls or chewing tobacco today?
Your body says “thank you.” Give yourself 1 point for today.
Did you know? “Quitting smoking cuts cardiovascular risks. Just 1 year after quitting
smoking, your risk for a heart attack drops sharply” (from the Center for Disease
Control and Prevention, “Quitting Smoking”, 2017)
No Alcohol: Did you pass on those alcoholic beverages today?
Look at you! Give yourself 1 point for today.
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Personal Goal Options (cont’d)
Less Salt: Did you skip sprinkling additional salt onto your pre-prepared foods today?
We’re so proud of you. Give yourself 1 point for today.
Guess what? The National Academy of Sciences suggests that 500 mg (less than 1/4
teaspoon) of sodium a day is a safe minimum intake.
Less Sugar: Did you skip that extra sugar in your tea, coffee, cereal or on your grits?!
Excellent choice. Give yourself 1 point for the day.
Social Media: Did you limit your social media time to less than 15 minutes today?
Well done. Give yourself 1 point for the day.
According to the American Academy of Ophthalmology, “All this screen time has led
to an increase in complaints of eye strain, dry eye, headaches and insomnia." In fact,
“too much blue light exposure late at night from your phone or other devices may
make it harder to get to sleep. Limit screen time one to two hours before
bedtime.” (“Protect Your Eyes from Too Much Screen Time”, March 2019)
Safety Belt: Did you wear your seatbelt EVERYTIME you were in a motorized vehicle
today? Phenomenal work. Give yourself 1 point for the day (not for each
time you buckled up).
Back Exercise: Did you do 10 minutes of back exercises today?
Way to work it. Give yourself 1 point for the day.
Stress Management: Did you meditate, do breathing exercises, or practice progressive
relaxation for 10 minutes or more today?
Take another deep breath and give yourself 1 point for today.
Other: You can design one daily health behavior for yourself. Give yourself 1 point/day
for completing the behavior. For example: Did you take your vitamins or each of your
prescribed medications today? Did you follow your prescribed diet? Did you skip fast
food today? Did walk up and down the stairs instead of taking the elevator? Did you try a
natural body care product today? What new habit are you working on this month?
4 Weeks to Wellness with PRBC Page !13 of 17
!Name:
Week 1: September 5-11
*Healthy Breakfast Week: Earn 2 points per day for eating a breakfast that includes 3 of
the following food groups: fruits & veggies, dairy, bread/cereal/rice OR protein.
Your Personal Goal Options you selected for 8 Weeks 2 Wellness:
1. 2. 3.
Physical Personal Personal Personal
Fruits Veggies Daily Healthy
Activity Goal Goal Goal
(points) (points) Bread Breakfast
(Points) Option I Option 2 Option 3
Sunday
Monday
Tuesday
Wednes.
Thursday
Friday
Saturday
Weekly
Totals:
My Week 1 total: _______
The Maximum Weekly total is 76.
What were your successes this week?
How could we encourage you next week?
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!Name:
Week 2: September 12-18
*Doing a New Thing Week:
Give yourself 2 points for each new physical activity you try this week.
This week, challenge yourself to try a new activity. Pickleball? Golf? Yoga? Boxing?
Let us know what you tried:
Physical Personal Personal Personal Doing a
Fruits Veggies Daily
Activity Goal Goal Goal New
(points) (points) Bread
(Points) Option I Option 2 Option 3 Thing
Sunday
Monday
Tuesday
Wednes.
Thursday
Friday
Saturday
Total
My Week 2 total: _______
The Maximum Weekly total is 76.
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!Name:
Week 3: September 19-25
*Good & Faithful Servant Week: Earn 7 points for any community service that you do
this week. Earn 7 more points for shopping at/visiting a local farmers’ market this week.
4 Weeks to Wellness is also about spiritual wellness.
What other Kingdom fellowship opportunity did you participate in this week?
Physical Personal Personal Personal Good &
Fruits Veggies Daily
Activity Goal Goal Goal Faithful
(points) (points) Bread
(Points) Option I Option 2 Option 3 Servant
Sunday
Monday
Tuesday
Wednes.
Thursday
Friday
Saturday
Total:
My Week _ total: _______
The Maximum Weekly total is 76.
We hope you will join us for Sunday's Service AND Wednesday Bible Study this
week. Take time to introduce yourself to a [new] Brother or Sister in Christ.
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!Name:
Week 4: September 26 - October 2
*Press Toward the Mark Week: Give yourself 7 points if you turned in all of your sheets
each week. Give yourself another 7 points if you participated in the Family Fun 5K.
Always eating apples or bananas? Find yourself eating the same green veggies every
week? Try new fruits or vegetables and let us know what you tried:
Physical Personal Personal Personal Press
Fruits Veggies Daily
Activity Goal Goal Goal Toward
(points) (points) Bread
(Points) Option I Option 2 Option 3 the Mark
Sunday
Monday
Tuesday
Wednes.
Thursday
Friday
Saturday
Total:
My Week 4 total: _______
The Maximum Weekly total is 76.
You did it!
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