"Beloved, I pray that you may prosper in all things and be in health, just as your soul prospers." (3 John 1:2)

January Schedule Update

New Class Format Starting January 9:

Christin’s 5:45 AM class is now TKO Bootcamp!

TKO Bootcamp Format:

• 9 minutes on the bags
• 9 minutes of cardio drills
• 9 minutes of strength training
• 6-minute ab finisher

High energy. Total-body training. A strong way to start your mornings—and your year.

Dates to Remember

• January 1- Gym CLOSED on New Year's Day
• January 2-Gym OPEN and classes available
• January 5- Weight Room Orientation
• January 7- Women's Bible Study and Discipleship Groups Begin 6:00 PM
• January 13 — Rock Steady Boxing Volunteer Training 1:00 PM
• February 6 — Sweetheart Workout
• February 21 — Dental/Medical Clinic

"And who knows but that you have come to your royal position for such a time as this?" (Esther 4:14)

Wednesday Night Bible Study

Esther: Daring Faith for Such a Time as This

Beginning January 7, join us on Wednesday nights as Amy leads a 7-week Bible study on Esther by Kelly Minter.

Esther’s story reminds us that God places us exactly where we are meant to be, even when the path ahead feels uncertain. A beautiful queen, her courageous cousin, a foreign land, and a murderous adversary—the book of Esther has all the elements of an epic drama. Though God’s name is never mentioned, His presence and power are woven throughout every page.

In this 7-session study, Kelly Minter invites us into the daring faith of Esther and Mordecai—a faith that is:

• Developed over time
• Rooted in the goodness of God
• Lived out through extraordinary circumstances
• Used to change the world

Though our time looks different from Esther’s, our God is just as active and faithful today. He has called you for such a time as this.

Class will meet in Room 133 at 6 PM. Childcare, children, and student ministries available.

May this year be marked by faith-filled discipline, joyful movement, and the strength that comes from the Lord.

January Cycling Challenge:

The FBC Tour de Faith

January 6-29

Pressing on toward the goal together.

Philippians 3:14

Kicking off this January, we’re launching a 4-week cycling challenge that blends faith, fitness, and friendly competition.

How It Works

• All five cycling classes compete each week in a themed race challenge (Tues. 5:45 am, Weds. 12:15 pm, Thurs. 5:45 am, Thurs. 2 pm).
• Points are scaled so all fitness levels can compete together
• Leaderboards track class teams
• 
  

Scoring System

• Participation: 5 points for showing up to class
• Challenge Completion: 10 points for finishing the weekly race
• Team Spirit Bonus: 5 points if the whole class finishes the challenge together

Weekly Race Lineup

Week 1: The Prologue — “Hill Climb to Glory”

• 8-minute progressive hill climb
• Scoring: Total distance
• Psalm 121:1 — “I lift up my eyes to the mountains…”

Week 2: The Breakaway — “Endurance Pursuit”

• 20-minute Zone 3 ride with 3 x 2-minute sprints
• Scoring: Average wattage or distance
• Hebrews 12:1

Week 3: The Sprint Stage — “Power Burst Challenge”

• 6 rounds: 30-second all-out sprints, 1:30 recovery
• Scoring: Combined sprint output
• Isaiah 40:31

Week 4: The Final Stage — “Tour de Faith Finale”

• 30-minute simulated stage ride
• Scoring: Total distance
• Philippians 3:14

Stop by the front desk to place an order for the long-sleeve T-shirt. You do not have to participate in the Cycling Tour to order a T-shirt.

A Note to Our Insurance-Based Members

FBC Fitness is grateful for the insurance-based fitness programs that allow many of our members to stay active, healthy, and connected. This is a valuable service we are committed to continuing as part of our ministry.

We want to share an important reminder and provide clarity on how these plans affect our budget. Most insurance programs reimburse FBC Fitness directly at a rate of $3 per visit, up to a maximum of $30 per month. Any additional charges or copays required by your insurance company are your responsibility and do not come to FBC Fitness.

Our Senior Adult membership rate is $45 per month. Because insurance reimbursements remain capped at $30, this creates a $15 per member monthly deficit, even when members attend regularly. In addition, missed check-ins or fewer visits can increase that gap further.

With nearly 60% of our members on insurance-based plans, this shortfall places a significant strain on our programming and ministry budget. We share this information not out of obligation, but to foster understanding and partnership.

How you can help:

• Ensure you are paying any required charges to your insurance provider so we are able to activate your annual membership.
• Check in every time you attend—each visit matters.
• Consider contributing toward the difference if you’re able.

Your support helps us continue offering a welcoming, faith-centered fitness ministry that serves our entire community. Thank you for your support and for helping FBC Fitness remain strong and sustainable.

January Healthy Living & Nutrition Tips

1. Start with a Consistent Morning Routine

How you begin your day often shapes the choices you make all day long.

• Wake up at a consistent time
• Move your body—even 5–10 minutes
• Start with prayer, gratitude, or Scripture before screens
• A steady morning rhythm supports better nutrition choices, improved workouts, and a calmer mind throughout the day.

“In the morning, Lord, you hear my voice.” — Psalm 5:3

2. Build a Balanced Plate

A simple January formula:

• ½ plate colorful vegetables or fruit
• ¼ plate lean protein (chicken, fish, eggs, Greek yogurt, beans)
• ¼ plate quality carbs (rice, potatoes, oats, fruit)
• Include healthy fats (olive oil, nuts, avocado)
• Balance fuels workouts and everyday energy.

3. Protein = Power + Longevity

As we age, protein becomes even more important for:

• Muscle retention
• Bone health
• Blood sugar balance
• Aim for 20–30g of protein per meal, especially at breakfast.

4. Hydration Is a Game Changer

Most people start January under-hydrated.

• Start the day with 16–20 oz water
• Add electrolytes if you sweat or exercise regularly
• Drink water before meals to improve digestion

5. Don’t Skip Strength Training

Strength training is one of the most powerful “anti-aging” tools:

• Improves metabolism
• Protects joints and bones
• Supports independence long-term
• Strong is not a phase—it’s a lifestyle.

6. Sleep Is a Spiritual & Physical Discipline

Good health starts with rest.

• Aim for 7–8 hours per night
• Establish a calming evening routine
• Limit screens 60 minutes before bed
• Rest is not lazy—it’s obedience to how God designed us.

7. Anchor Habits to Faith

Pair daily habits with spiritual rhythms:

• Stretch + morning prayer
• Walk + scripture listening
• Meal prep + gratitude
• When faith leads, habits follow.

8. Keep It Simple

The best January plan is one you can still do in March:

• Cook more meals at home
• Eat slowly and intentionally
• Give yourself grace

Consistency beats intensity. Choose habits you can sustain, fuel your body with purpose, and trust God with the results.