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” Morning Groove -

Artist: Morris Day and The Time
Song: Mix

- Fitness Friday Exercise Program -

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

The Five Exercise that you are going to do: Triceps Extensions, Triceps Kickback, Bicep Curl, Lat Pull Down, Seated Row, then we’re going to finishing it all off with a series of abdominal exercises – Reverse Crunches, Crunches. You will do 4 sets and 8-12 repetitions for each exercise using a band or light to moderate weight. And before you start your exercise routine warm-up for 10 minutes on the treadmill or stationary bicycles.

- Fitness Friday Meal of The Day -

Crown Roast of Lamb

I guarantee you… This is FANTASTIC



- Ingredients -

  • 2 racks lamb, 6 to 8 ribs each, approximately 1 1/2 to 2-pounds each
  • 1 tablespoon olive oil
  • 1 teaspoon kosher salt
  • 1/2 teaspoon freshly ground black pepper
  • 6 cloves garlic, minced
  • 4 teaspoons fresh thyme, chopped
  • 1 1/2 teaspoons ground coriander
  • 1 to 1 1/2 tablespoons sherry vinegar
  • 1/2 to 1 teaspoon Dijon mustard
  • 1/2 to 1 teaspoon chopped fresh rosemary leaves

- Directions -

Preheat the oven to 375 degrees F.

Make a cut on the fat side of the ribs, perpendicular to them, about 2 1/2-inches down from the rib ends. Cut through the fat down to the rib bones.

Turn the rack on end, with the bones facing up and push a knife through the flesh between each rib, using the initial cut as a guide for the knife. Cut down the side of each rib to remove the excess fat in between each rib. Using strong kitchen twine, wrap the twine around each rib at the base, nearest the meat and pull to remove all of the remaining fat and sinew from the rib bone.

Bend each rack into a semicircle (meat side in and fat side out) and using kitchen twine tie them together at the base and center, in order to hold the racks together. The rib ends should be pushed outward to create the look of a crown.

Rub the lamb with the olive oil. Combine the salt, pepper, garlic, thyme and coriander and press all over the lamb. Place the roast in a Bundt pan with the center of the pan coming up through the middle of the roast.

Place on the middle rack of the oven and cook for 30 to 35 minutes, until the meat reaches an internal temperature of 130 degrees F. This is approximately 8 to 12 minutes per pound. Remove from the oven, transfer the roast to a rack, cover with aluminum foil and let the meat rest for 20 minutes. While the meat is resting add the sherry vinegar, mustard and rosemary to the juices that accumulated in the Bundt pan while cooking. Stir to combine. Taste and adjust seasoning, as needed. Cut the string away from the roast and place cooked stuffing, rice or barley in the center if desired. Serve the warm sauce with the roast

- Fitness Friday Feature -

- John Lee -


Born in Beijing, China in 1981, John is a 32 year old fitness personality. He has lived in the United States since the age of 10 and has traveled extensively from LA, to NYC, to Miami for training and other career ambitions. Currently, John resides in the state of Texas. 

Height: 6’2”, Weight: 215lbs

Languages: fluent in Mandarin Chinese and English.

Professional Training: 1 year of film/acting training in LA and Texas, 10 years of previous martial arts experience, 1 year of stage combat and choreography training

Facebook Page:

Instagram: aries3231981 

Co-owner of MPK Global, LLC. (2013-present): An umbrella corporation created to build and spread fitness platforms around the world. The first location is Primoris 214, an upscale discrete 6,000 sq ft personal training studio in the uptown area of Dallas, TX. Next location: Sri Lanka.  

Co-owner of Jotega, LLC. (2012-present) An innovative social media based mobile internet platform that connects professional fitness professionals with their clientele base in real time. Desktop based along with mobile versions for Apple iOS, Android, and tablet editions.  Anticipated release date: Jan 2014. 

Independent Fitness Professional (2012-current) Independently trains a dedicated group of individuals who compete in the areas of pageantry, fitness, athletics, modeling, and professional team sports.  

Cast member of BodyBeast, a Beach Body DVD series, released internationally on June 23rd, 2012. Beach Body is the company responsible for the creation of other series such as P90X, Insanity, Shakeology, T25, etc. Instantly recognizable by millions of audience members and 30,000 or so Beach Body coaches nation-wide. 

Sponsored Athlete: Lockout Supplements, one of the largest distributer of nutritional supplements and apparel in the Southern half of the United States.

Professional Fitness Model/Writer with multiple national ads

  • Controlled Labs LLC (2002)
  • USPLabs LLC (2003)
  • (2003)
  • Athletic Edge Nutrition (2010-2011)
  • Spree Head-worn HRT, a recent big hit at CES 2014 (Consumer Electronic Show)

Height Class Winner of the inaugural NPC Physique competition of the Dallas Europa Supershow in 2011. Former fitness competitor

Helped build and create from the ground up The Fitness Center in Stephenville, TX. 10,000 sq ft gym with tanning salon, juice bar, resistance training, group cardio training in 2005. Managed the location for 2 years prior to settling in the DFW area.

Part of the personal training management team at Life Time Fitness in Flower Mound, TX from 2010-2012. Managed a staff of 28 full time personal trainers and oversaw the daily operations of the fitness sector of the health club.

- Fitness Friday Special Guest -

Mr. Waldon Adams


A Washington, DC native, Football Player, A member of our Navy military forces, suffered from Depression and Positive for HIV-Aids. But embracing the activity of running has enhanced his life and he has not been in the hospital in six years.

- 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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