Super Starr Fitness and Health is the facilitator for the “Let’s Get Fit” fitness team at Nellis Baptist Church in Las Vegas, Nevada. I believe in playing a positive role in the health of our community and my goal is to spread awareness on the importance of fitness and health and how it contributes to a healthy lifestyle. I want church members and visitors to feel welcome, no matter their fitness level and be motivated to make changes for the better.

Exercise has many health benefits and is a way to honor the Creator by taking care of his creation.

“Don’t you realize that your body is the temple of the Holy Spirit, who lives in you and was given to you by God? You do not belong to yourself, for God bought you with a high price. So you must honor God with your body.”
1 Corinthians 6:19-20 NLT

 About the Let’s Get Fit team

The goal of the Nellis Baptist Church “Let’s Get Fit” team is to:

Bring awareness to health and fitness within the church community

Focus on positively impacting the well-being of the church members’ lives

Grow church membership and lead more people to Christ

Provide outreach services to the community that inspire spiritual and physical fitness

“Let’s Get Fit” News & Announcements

See all Nellis Baptist Church fitness ministry news here:

Monthly “Let’s Get Fit” 30-day challenges

Monthly nutrition and fitness goals

Monthly Challenges will help you start making changes to your fitness and health one step at a
time. Let’s focus on building strong and healthy bodies. Follow the 12-month challenges to help get and keep you on track. Small changes equal big results over time and these challenges can be repeated over and over again to help you stay on track. Below are some suggested challenges.

January Monthly Challenge –
Keep a food daily log

This will give you a clear honest outlook of what you are putting in your body daily. Use this as a guide to start making better food choices and eating junk food in moderation. You also can monitor your daily calorie intake. If you will like more information on how many calories you should be consuming daily, please submit a question below.

February Monthly Challenge –
Daily Stretching

Flexibility is one of the most neglected components of fitness, and one of the most important, especially as we get older. Daily stretching will not only help you feel better, but more limber and more youthful. Improved flexibility will also help prevent injury, increase circulation, and overall well-being. A good stretching routine doesn’t need to take a lot of time and it can be done anytime of the day. Start off with five minutes a day than slowly increase the time, this will make a huge difference in how you feel and how you look. You will look leaner, stand taller, and have better posture which will take years off your appearance. To learn some stretches, you can perform daily book a free assessment with me.

March Monthly Challenge –
Get Your Vitamins and Minerals

Vitamins and minerals are two of the main types of nutrients that your body needs to survive
and stay healthy. Vitamins help your body grow and work the way it should. There are 13 vitamins—vitamins A, C, D, E, K, and the B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, B6, B12, and folate). Vitamins helping you resist infections, keeping your nerves healthy, and helping your body get energy from food or your blood to clot properly. Minerals also help your body function like assisting in cancer control, nerve and muscle function, red blood cell production and thyroid function. To learn what foods contain high levels of vitamins and minerals please submit a question.

April Monthly Challenge –
Walk 90 minutes or more a week

Step It Up! There are amazing health benefits of walking 30 minutes a day, according to doctors. From better immunity to weight loss, walking can do your body wonders.
1) Reduced risk of heart disease and stroke. 2) Stronger bones & improved balance.
3) Burn calories. 4) Strengthen the heart. 5) Can help lower your blood sugar.
6) Eases joint pain. 7) Boosts immune function. 8) Boost your energy.
9) Improve your mood. 10) Extend your life.
Once you are able to walk for 30 minutes at a time comfortably, you are ready to use a variety of different workouts to add intensity and endurance. A weekly walking workout plan includes walks with higher-intensity intervals, speed-building walks, and longer walks.

May Monthly Challenge –
No Soda

Soda is loaded with caffeine, high-fructose corn syrup, and calories. In addition to contributing to weight gain, diet and regular sodas have both been linked to obesity, kidney damage, and certain cancers. High-fructose corn syrup, used in most non-diet sodas, raises blood sugar faster than regular cane sugar. Try soda alternatives. Sparkling water without sugar and sweeteners can be a healthy carbonated drink alternative.

June Monthly Challenge –
100-Calorie Snacks, what are the benefits of healthy snacks?

Weight Loss. Eating healthy snacks between meals can help keep you from getting overly hungry and control blood sugar. Snacking can also help you keep your blood sugar levels under control. Focus on having healthier snacks daily instead of processed junk food and if occasionally you have junk food have it in moderation. Another way to think about the idea of nutrient-dense and calorie-dense foods is to look at a variety of foods that all provide the same calories. Let’s say that you wanted to have a small snack you might choose:

• 7- or 8-inch banana
• 20 peanuts
• 3 cups low-fat popcorn
• 1 medium size apple with 1 Tbsp. of almond butter
• 1/2 cup low-fat ice cream
• 1 scrambled large egg cooked with olive oil
• 2 ounces baked chicken breast with no skin
• 1/2 of the average-size candy bar (sparingly)

These choices all have about 100 calories but provide different amounts of nutrients. The right choice for you may depend on what else you’re eating throughout the day. I offer custom meal plans if you would like to purchase one please submit a question below.

July Monthly Challenge –
Drink 64 ounces of water or more daily

The body is about 60% water, give or take. You are constantly losing water from your body, primarily via urine and sweat. To prevent dehydration, you need to drink adequate amounts of water. Aim to drink eight glasses of water daily or 4-6 16oz water bottles. Water can help control calories, drinking enough fluids is important when exercising, energize muscles, good for your joints, and helps keep skin looking good. Studies recommend men drinking 3.7 liters and women 2.7 liters of water daily. There are many health benefits of drinking water and it varies from person to person the amount of daily water needed. Always listen to your body.

August Monthly Challenge –
Cook at home

Cooking at home allows you to control what ingredients and the amounts of them that go in your food. It allows you to try new recipes and be creative and if you have children it teaches them how to prepare and cook food, not to just rely on fast food places to make up our diet. Cooking at home allows you to make sure you get your daily portions of fruits and vegetables and if your goal is to lose weight and monitor your health this is the way to go. If you choose to eat frozen meals make sure to read the ingredients and beware of sodium and sugar amounts.

September Monthly Challenge –
No Processed Junk Food

No cookies, no chips, and no French fries. Anything you do to change a food’s original form constitutes “processing.” However, there are cases when getting unprocessed, whole food isn’t that simple, whether it’s an issue of affordability, availability, or accessibility. Still, there are also small changes you can make to tweak the amount of ultra-processed foods in your diet. By doing so you reduce the risk of high blood pressure, heart disease, type 2 diabetes, and stroke.

October Monthly Challenge –
Reduce Sodium

Sodium is naturally found in food and is an important part of a healthy diet for the body to function properly. But too much sodium can be harmful to people with high blood pressure, kidney disease, liver disease or heart failure. According to the American Heart Association, the average person should consume less than 2,300 mg of sodium per day, and the ideal limit for most adults is 1,500 mg of sodium.
Be mindful of these salty foods:

• Burrito and taco fillings
• Pizza
• Burgers
• Cold cuts and cured meats
• Canned soup

November Monthly Challenge –
Eat a Combination of 5 Fruits and Veggies Daily

USDA dietary guidelines recommend 5 to 13 servings of fruits and vegetables per day depending on age, gender, physical activity, and overall health. The colors in fruits and vegetables also have positive health benefits and green is a color that we find commonly in fruits and vegetables. Challenge yourself to eat more fruits and veggies daily. Start with everyday favorites such as grapes, broccoli, apples, carrots, oranges & green beans, then add a new fruit or veggie to your shopping cart each week.

December Monthly Challenge –
No fried food

Fried food is high in trans fats and difficult for your body to break down. Fried foods are often high in calories and can have negative effects on your health. Such as putting you at risk for heart disease, obesity, cancer, and diabetes. Monitor how you feel over the next month with eating no fried food. I bet that the health benefits will be great! This will also allow you to see how fried food is not the best choice of food to put in our bodies. According to healthline studies people who ate fast food more than twice a week were twice likely to develop insulin resistance, compared to eating it less than once a week. For example, a small baked potato contains 93 calories the same amount fried contains 319 calories and 17 grams of fat.