It’s “Fitness Friday”-charizomai

It’s not news to most of us that American Adults and Children are in the middle of an obesity epidemic. The government advisory say that calorie intake and physical activity go hand-in-hand to control body weight. To maintain a healthy body weight, calories consumed should be equal to or less than calories expended.

Thank you!


Artist: Billy Ocean 
Song: Caribbean Queen


FF_Exercise2- Hamstring Muscles -



Now, for your exercise program for today Monday and Wednesday of next week… It‘s all about The Hamstrings, Let’s do Leg Curls. So, here it is… What are the Hamstring muscles?

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The Four Exercise that you are going to do is Lying Leg Curls, Lungs, Straight Leg Dead Lifts and Deep Squats. You will 4 set of 8-12 repetition using a light to moderate weight. And before you start your exercise routine warm-up for 10 minutes on the treadmill or stationary bicycles.

- Other Hamstring Exercises -

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



- A Vegetable Soul Medley -

DH_Vegetable Soul Medley_2


A soulful medley of slow-simmered collard greens, corn and black-eyed peas is perfect for family entertaining. 

- What You’ll Need - 

  • 1 bunch collard greens
  • 2 tablespoons olive oil
  • 2 cups corn
  • 1 medium onion, chopped
  • 1 can (15 1/2 ounces) black-eyed peas, rinsed and drained
  • 2 teaspoons Lawry’s® Seasoned Salt
  • 1 teaspoon Lawry’s® Garlic Powder with Parsley
  • 1 cup chicken broth 

- How to Make It -

  1. Remove stems and center ribs from collard greens. Rinse and coarsely chop leaves. Set aside.
  2. Heat oil in large saucepan on medium-high heat. Add corn and onion; cook and stir 5 minutes or until corn is lightly browned.
  3. Stir in collard greens, black-eyed peas, seasoned salt, garlic powder and chicken broth. Bring to boil on high heat. Reduce heat to low; cover and simmer 40 minutes or until collard greens are tender.





- Asha Hadley -

I am a Registered Dietitian and IFBB Women’s Physique Pro athlete. I was born and currently reside in Miami, Florida, where I practice clinical nutrition at a dialysis clinic. I also see private clients for online and in-person nutrition counseling and fitness training. 

I believe that good nutrition is THE foundation to keep healthy. As early as I can remember, my parents have instilled the importance of living a healthy lifestyle in me. Physical activity and nutrition were always very important. As a dietitian and athlete, I encourage and educate my clients, friends and family to try to maintain a well-balanced healthy lifestyle as much as possible. 

Keeping healthy and staying fit has always been very important to me. My athletic background is quite diverse. It staring in elementary school, I have played tennis, softball and volleyball. During high school, I started weight training and running to stay in shape. Throughout college I continued to run and weight train. My runs got longer and my strength and physique progressed.

I graduated from the University of Florida (B.S. Food Science and Human Nutrition and Dietetics), and soon after started running in local long distance races. I started with 5k runs and progressed to 10k, half-marathons and full marathons. I’ve completed multiple Miami Marathons and half marathons, 2010 Chicago Marathon and 2010 Goofy Challenge (half marathon and full marathon in consecutive days) at Walt Disney World. I’ve also run several long distance, 100+ mile relay races, and in February 2014 I will run my 3rd Ragnar Team relay from Miami to Key West! 

In 2011, I started training for my first Figure competition. My hard work payed off as I won my class, Figure Class E, in the 2011 Florida Gold Cup and qualified to compete on the National level. I later went on to win my IFBB pro card at the NPC National Championship in Atlanta, Ga., just one year after my very first competition! 

I love competing in Women’s Phyique, as I feel as though it is a perfect fit for me. I am currently training for the 2014 IFBB Pro season and am aiming to be back on stage in the spring.

I am driven and dedicated to progress. I love the opportunity to share my knowledge of training, sports nutrition and clinical nutrition and I do so with my clients in and out of the gym and my clinical patients.

- Social Media -
Facebook athlete Page: Asha Hadley, IFBB Pro
Instagram: AshaHadley 


- Mansey Pullen -


- About Mansey –

Started his broadcast career at Howard University’s school of Broadcast Management. During those college years, Mansey spent a lot of time at WHUR working in various capacities including some on-air broadcasting.

He must have enjoyed being behind the microphone because upon graduation, he was hired by WHUR as host of the original Quiet Storm and he spent a number of years with the show. Now Mansey has moved his career beyond radio, but he fills in occasionally and still considers WHUR to be his home.

Word: charizomai
Meaning: “Grace.” Charizomai indicates being gracious toward someone.It means “to bestow a favor unconditionally; to show one’s self gracious, kind, benevolent; or to grant forgiveness, to pardon.” Believers are to forgive each other the way Christ has forgiven us, as found in Ephesians 4:32, Colossians 2:13 and 3:13.


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