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Super Fit Challenge: Week 5

Written by Dorrel Mclaren.

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We are in the fifth week of our eight-week super fit family challenge - time ifsmoving swiftly along!  If you are just joining us, read the program overview before getting started.

Week 5 Challenge: Prepare healthy snacks before they are needed, and have them available for after school and the weekend.  Pack some in Ziploc bags and keep them in the car for quick snacks when you are stuck in traffic. Snacks should be protein and fiber packed, instead of refined sugar, fat, and salt packed. 

Ideas for Changing Grazing/Snacking Habits: Have clear jars of seeds, such as pumpkin and sunflower with low or no added sugar, dried fruits, and raw nuts on the kitchen countertop. They are visually very attractive, and are easy for kids to access.

Exercise:  If you are not able to go outside, find a safe place inside the house to toss a large ball to each other. If you live alone in your household, find a safe place on the wall and throw the ball against it. Ball can be purchased at dollar stores and grocery stores. They should be soft, so no one gets hurt. Make it fun! Ask each person who catches the ball to say a memory text. Additionally, do some squats, or any interval activity. Walk your kids to school, if possible, and park farther away from stores, allowing for quick walks.

Super Fit Challenge: Week 4

Written by Dorrel Mclaren.

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We are in the fourth week of our eight-week super fit family challenge.  If you are just joining us, read the program overview before getting started.

Week 4 Challenge:  Reduce sodas, fruit drinks and other sugary drinks by half.  Use half the amount of sugar and oils in recipes.  Begin serving water instead of juice or soda with family meals, 30 to 60 minutes before or two hours after meals. 

Exercise: Take 15-20 minutes digestives walks as a family after each meal (at least after dinner). If it is raining or too cold outside, you can walk around inside your home. Ask the youngest child to lead the “march” and make it fun.  If you have invited friends or family over for lunch of dinner, tell them to bring their walking shoes.  Re-test the family to see how many steps you each can climb, or how far you can quickly walk without getting short of breath.  Record your results and compare them to Week 1. 

Super Fit Challenge: Week 3

Written by Dorrel Mclaren.

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We are in the third week of our eight-week super fit family challenge.  If you are just joining us, read the program overview before getting started.

Week 3 Challenge:  Reduce or eliminate foods with trans fats (hydrogenated or partially hydrogenated oils).  Read food labels

Exercise:  Exercise as a family at least once this week.  Review the progress of family member regarding his or her individual activity once a day.

An Evening Celebrating Love

Written by W. English-Joefield.

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All are invited to "An Evening Celebrating Love" on Saturday, February 11 at 7:00 p.m. in the MAC banquet hall.  This elegant banquet promises a catered dinner, fun and laughter for everyone.  We'll be celebrating the love between parents and children, sibling love, friendship love, and yes, couples' love.  We want everyone to come out and have a great time!

Tickets are $30 per person, and childcare will be provided.  To secure your ticket and for more information, contact Wanda English-Joefield at 301-602-5669, Winston Joefield at 301-395-3990, or send email to This email address is being protected from spambots. You need JavaScript enabled to view it.