It’s “Fitness Friday”

Hello WHUR Family,

Food not only fuels our bodies, it also awakens our senses. Nature has given us the best of everything when it comes to food. We now know that the most beautifully-colored foods are also the most nutritious. And, when used in recipes, combining foods can make a beautiful presentation, have intoxicating aromas, fill our mouths with wonderful textures and flavors and create memories. So, food is clearly more than just fuel. Food also provides energy. That energy is what we commonly call calories. Let’s explore the relationships and how to make it all work for us.

- Your Fitness Friday Groove -

Artist: Carlos Santana
Song: Black Magic Woman 

- Your Fitness Friday Exercises Program -

Now, for your exercise program for today Monday and Wednesday of next week…  It‘s all about The Abdominal and Cardiovascular. So here it is!  

The Four Exercise that you are going to do: Crunches, Reverse Crunches, Front Planks and Side Planks, then we’re going to finishing it all off with 30 minutes of Cardiovascular exercise. You will do 4 sets and 8-12 repetitions for each exercise and hold the planks for 10-20 seconds.  

Remember your goal is to become Fit and Fabulous. So, work with what you have and all happening right here.

- Fitness Friday Meal of The Day -

Chicken Tostadas DH_Toastadas

 A chicken tostada is a dish that layers creamy refried beans, moist chicken, luscious avocado, and crisp shredded lettuce on top of a warm, crispy corn tortilla. Topped with sour cream, shredded cheese, and a drizzle of Hot Sauce, every mouthful delivers a burst of flavor and crunch that your family will find irresistible.


  • 2 packets Cubitos Chicken Bouillon mixed with 4 cups water
  • 2 boneless, skinless chicken breast halves (about 1 lb.)
  • Vegetable Oil, Canola Oil or Corn Oil, for frying
  • 8 6-inch Corn Tortillas
  • 1¼ cups Refried Beans, heated according package directions
  • ½ head iceberg lettuce, shredded (about 2 cups)
  • 1 tomato, thinly sliced
  • 1 ripe avocado, peeled, pitted and chopped (about ¾ cup)
  • Garnishes Salsita (optional)
  • Pico de Gallo (optional)
  • Sour cream (optional)
  • Queso Fresco (fresh cheese), crumbled, or mild cheddar or Monterey Jack 


  1. Add chicken bouillon mixture to medium saucepan over medium-high heat; bring to boil. Add chicken; lower heat to medium. Simmer until chicken is cooked through, about 20 minutes. Transfer chicken to plate to cool; shred and set aside.
  2. Meanwhile, heat oven to 180˚F; place baking sheet inside oven. Heat ½” oil in medium skillet over medium-high heat until shimmering, but not smoking. Add one tortilla; cook until crisp and golden brown on both sides, flipping once, about 1 minute. Transfer to paper towel-lined plate to drain, and then transfer to baking sheet in oven. Repeat with remaining tortillas.
  3. To assemble tostadas, spread 3 tbsp. refried beans on each crisped tortilla. Divide reserved chicken, lettuce, tomato and avocado evenly among tortillas. Serve with salsita, pico de gallo, sour cream and cheese, if desired.

- Fitness Friday Feature -

Tiffany Faublas


Tiffany is currently the Marketing Manager of the West Palm Beach Downtown Development Authority, overseeing the implementation of marketing and public relations efforts that not only enhances the area but promotes Downtown to ensure the continued growth and brand equity. She’s originally from Brooklyn, New York, became a resident of Palm Beach County in 2001 then moved to Orlando to attend the University of Central Florida. She returned to Palm Beach County to pursue her career in marketing and public relations after graduating with a Master’s degree in Business Administration. She became the Marketing Manager of the Palm Beach County Convention Center.  

During her professional career, she has completed a mission trip to the St. Bernard Parish rebuilding homes with the Hope For Stanley Organization, served as the Vice-President of the Urban League Young Professionals of Palm Beach County and currently serves as a member of the Resource Development and Marketing Committee of the Black Chamber of Commerce of Palm Beach County, Palm Beach County Junior League and the West Palm Beach Alumni Chapter of Delta Sigma Theta Sorority, Inc.

- Fitness Friday Special Guest -

 Meredith EgwuatuD

 - About Meredith -

Meredith is Mrs. District of Columbia America 2014. She will compete at the Mrs. America pageant in August, touting the platform “Leadership Development through Science, Technology, Engineering, and Math.” A 27-year old wife and mother of one daughter, Meredith has achieved numerous accolades in her personal, professional and community life. 

Meredith is currently the Director of Business Development at an IT consultant firm in the DC metro area. She works with federal agencies consulting them in their IT needs. She works with agencies such as the Department of Defense, Department of Homeland Security, and Department of Army. A graduate of the University of Texas, Meredith specialized in leadership strategies such as Global Leadership Strategy and Minority Leadership. 

Meredith is the Founder of “Let Leaders Rise,” a nonprofit organization that focuses on leadership development in young adults, 16-22 years of age. Also, through STEM programs, the organization takes steps to helping students to improve competitiveness in technology. 

Meredith balances her professional and community life by spending her personal time with her husband, ND and their daughter, Annalise. Her personal hobbies include cooking international cuisine, watching sporting events, and reading.

- Aaron Ardoin Foundation -


The Aaron Ardoin Foundation for Sickle Cell Anemia was established in 2005. It is dedicated to assisting those afflicted with this disease by raising necessary funds in order to:

  • Increase Awareness about the prevalence of Sickle Cell Anemia in numerous ethnic populations, its various forms, the options for treatment, the status of research, and the enormous resources needed to address this genetic condition.
  • Enhance Treatment of this chronic illness and its many debilitating, even fatal, complications.
  • Promote Prevention by educating caregivers, social service agencies, and communities about the genetic nature of this disease, as well as the screening options that are available for decreasing the number of newborns with Sickle Cell Disease.
  • Advance the Cure by providing vital resources to support Sickle Cell Disease’s medical research efforts.

Contact Information:

Enjoy You Day,

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