It’s “Fitness Friday” – ‘Glendi’

Let’s Do It!

Your “Fitness Friday” Morning Groove:

Artist-Tony Terry
Song-She’s Fly

Your “Fitness Friday” Exercise Program!

For Today, Monday and Wednesday of next week:

It’s all about total body circuit program; the goal is to maintain or develop a strong, toned and balanced body.

-Repetitions and Exercises, Repeat the circuit 2 times-

  1. 15 – Squats
  2. 15 – Front Raises
  3. 15 – Crunches
  4. 10 – Three Way Calf Raises
  5. 15 – Push ups

Meal of The Day:

I’m going to make a Roasted Rack of Lamb:

“I have used this recipe for a long time, and my guests have always enjoyed it. You can also do the same thing with lean beef or the other white meat – pork.”



- Ingredients -

  • 1/2 cup fresh bread crumbs
  • 2 tablespoons minced garlic
  • 2 tablespoons chopped fresh rosemary
  • 1 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 tablespoons olive oil
  • 1 (7 bone) rack of lamb, trimmed and frenched
  • 1 teaspoon salt
  • 1 teaspoon black pepper
  • 2 tablespoons olive oil
  • 1 tablespoon Dijon mustard

- Directions -

  1. Preheat oven to 450 degrees F (230 degrees C). Move oven rack to the center position.
  2. In a large bowl, combine bread crumbs, garlic, rosemary, 1 teaspoon salt and 1/4 teaspoon pepper. Toss in 2 tablespoons olive oil to moisten mixture. Set aside.
  3. Season the rack all over with salt and pepper. Heat 2 tablespoons olive oil in a large heavy oven proof skillet over high heat. Sear rack of lamb for 1 to 2 minutes on all sides. Set aside for a few minutes. Brush rack of lamb with the mustard. Roll in the bread crumb mixture until evenly coated. Cover the ends of the bones with foil to prevent charring.
  4. Arrange the rack bone side down in the skillet. Roast the lamb in preheated oven for 12 to 18 minutes, depending on the degree of doneness you want. With a meat thermometer, take a reading in the center of the meat after 10 to 12 minutes and remove the meat, or let it cook longer, to your taste. Let it rest for 5 to 7 minutes, loosely covered, before carving between the ribs.
  •  PREP 20 min
  • COOK 20 min
  • READY IN 40 min

Allow internal temperature to be 5 to 10 degrees less than you like because the meat will continue to cook while it sits. Bloody rare: 115 to 125 degrees F Rare: 125 to 130 degrees F Medium rare: 130 to 140 degrees F Medium: 140 to 150 degrees F.

“Fitness Friday” Feature – Hard Work!

- Ms. Maggie Watson –

Maggie Watson is fitness professional with a passion for motivating and inspiring others to achieve their personal best. Having trained for over 15 years, her devotion to health and fitness has found her recent success as a fitness model. Maggie’s exotic beauty, coupled with her toned body and natural love for the camera has proven to translate into stunning and magnetic photos.

Maggie is not only a model; she is an entrepreneur, a personal trainer and lifestyle coach. She uses her personal experiences from achieving her own fitness goals to understand her clients and motivate them to love themselves and to be happy, healthy and fit. She teaches people how to live a healthy lifestyle and keep weight off over the long term, with life changing results both inside and out.

“To touch the life of each individual I interact with in a positive way. To inspire positive and productive change. To assist individuals in reaching their fitness goals, through motivation, coaching and constructive feedback; with the sole purpose of satisfying the client’s desire to embrace a healthy lifestyle”.


My “Fitness Friday” Special Guest”

- Mr. Robert Townsend -


We will be talking about his involvement with the Congressional Black Caucus Foundation, Projects and HOW he’s keeping fit!

- To Our Military Veterans -

Washington, DC Veterans Affairs Medical Center



Looking for the most efficient and effective way to file for Veterans benefits? Have a Veterans Service Organization (VSO) help you file a Fully Developed Claim (FDC). In the video below, Craig Sergott from VA’s Compensation and Pension Service explains how you can take charge of your claim for a speedier decision. How do you find a VSO? Visit  –Jason Davis

- Glendi -
Means: Celebration




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