It’s “Fitness Friday” Kathleen Teaze,

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.

- Fitness Friday Groove -

Artist: Seal
Song: Kiss from a Rose

- Fitness Friday Exercise Program –

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

- Legs -

It‘s all about The Quads, What are Quadriceps? 

Quad Muscles:


The Quadriceps are a group of four muscles that sit on the anterior or front aspect of the thigh. They are the Vastus Medialis, Intermedius and Lateralis and finally the Rectus Femoris.  


The function of the Quadriceps as a whole is to extend the knee (straighten the knee). The Rectus Femoris functions to extend the knee but also acts as a hip flexor because it crosses the hip joint.  

Four Basic Exercises that you can do for your quads:

  • Leg extensions
  • Lunges
  • Leg press
  • Squats

Click on image to view larger picture.


- Other Ways To Getting Those Quads Strong -

Having strong quadriceps is incredibly important to maintaining an active, healthy lifestyle. Your quadriceps are the foundation for your knee joints, and if you have recently had knee surgery, you will know just how important they were, because they will be “gone.” Physical therapy for knee surgery always includes tons of quadriceps work. 

  1. Begin with straight leg raises. Lie or sit on the floor and compress your quadriceps muscle until your leg is straight and “locked.” Make sure you are not using your rear-end muscles, but your leg muscles. Raise the leg straight in the air at least 10 inches and move slowly. Lower the leg until it is about an inch off the floor, but not touching, then raise it again. Repeat this until the leg is trembly and feels a mild burning sensation. This means you have worked that muscle. Keep at this level until the burn subsides slightly, then increase the number of repetitions.
  2. Lie on your side and straighten your top leg. You can either point the toe, or keep your foot straight. Lift the leg toward the ceiling at least 10 inches, slowly. Then lower it, slowly, to about one inch from your other leg. Repeat. Again, do this until the leg is burning slightly and feels weak. Stay at this number until your endurance increases, then up the repetitions.
  3. Lie on your stomach and straighten the leg. Flex your hamstrings and lift the leg up towards the ceiling without bending it. It does not have to be high–a few inches is great. This is a lot harder than it sounds! Repeat the same steps as above.
  4. Doing “wall” squats is another great way to strengthen the quadriceps. Stand against a wall, flat, and slide down, slowly, until you are in a sitting position, then slowly slide back up. Repeat. With these simple exercises, you can really strengthen your quadriceps and make your legs far healthier, and your knees last longer.

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 -

Grilled Sofrito Pork

DH_Sofrito Pork

Sofrito, which means “sautéed,” is one of the most important building blocks of Latin American cooking. This aromatic cooking base combines the rich flavors of onions, bell peppers, tomatoes, cilantro and garlic sautéed in olive oil until meltingly tender and deeply flavored. Here, we combine our homemade sofrito with pork, let it marinate overnight and grill over a hot fire. The results: outdoor Latino cooking at its best.


  1. ¼ cup Extra Virgin Olive Oil
  2. 1 medium onion, very finely chopped (about 1 cup)
  3. 1 medium green bell pepper, very finely chopped (about ¾ cup)
  4. ¼ cup finely chopped fresh cilantro, divided
  5. 2 tbsp. Minced Garlic
  6. 1 tsp. Adobo All-Purpose Seasoning with Pepper, plus more to taste
  7. 1 packet Sazón with Coriander and Annatto
  8. 4 medium, ripe tomatoes, cored, seeded and finely chopped (about 2 ½ cups)
  9. 1 2-2½ lb. boneless pork shoulder butt roast, or boneless pork loin roast, cut into 6 steaks about 1” thick


  1. Heat oil in large, non-stick skillet over medium-high heat. Add onions and pepper. Cook, stirring occasionally, until vegetables soften but do not brown, 8-10 minutes. Add 2 tbsp. cilantro, garlic, 1 tsp. Adobo and Sazón. Cook, stirring, until garlic is fragrant, about 1 minute more. Add tomatoes to skillet. Cook, stirring occasionally, until moisture from tomatoes evaporates and mixture begins to thicken, about 5 minutes. Transfer sofrito mixture to non-reactive container; chill until cold. Scoop out and reserve 6 tbsp. sofrito mixture; mix with remaining cilantro. Cover and reserve in refrigerator.
  2. Add pork steaks to container with remaining sofrito; massage to coat completely in sauce. Cover with plastic wrap. Transfer pork to refrigerator. Marinate at least 4 hours, or up to 48 hours. Bring pork to room temperature 30 minutes before cooking.
  3. Heat grill to medium-high heat. Remove pork from sofrito mixture, shaking off excess. Add pork to hot-greased grill grates. Season pork with Adobo, if desired. Cook, flipping once, until pork is dark golden brown and cooked through (internal temperature of at least 140F), 17-20 minutes. Transfer pork to platter. Top with reserved sofrito mixture.

- Fitness Friday Fitness Feature -

Francisca Dennis


About Francisca

Francisca Dennis is a Fitness and Lifestyle consultant & personal trainer who has been an icon in the fitness industry and inspiration worldwide for over a decade. 

This author ,National physique athlete, mom, model & actresses greatest goal and passion is to empower people and help them reach their fullest potential in fitness and in life. 

I feel my passion for fitness and healthy living is a gift, and nothing makes me happier then sharing that with others and showing people how to use the tools that they already have within to create the healthiest life possible for themselves. 

My workouts for my clients and myself are mostly focused on functional training-I create fun & different & challenging routines that change all the time so they never get bored & their fitness levels constantly improve avoiding plateaus.  I post training video clips almost daily on my social media and YouTube channels.  

What is

It’s my website where I offer lots of tips on nutrition/ fitness/ motivation/And inspiration. I have a store on it that offers meal plans & training routines -life coaching programs As well as audio seminars and my book ‘Soul Principles-6

Simple steps to a whole new You’- for download

Web. E: 

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Social Media:

YouTube Channel:

- Fitness Friday Special Guest - 

Kathleen Teaze

Director of the Prince George’s County Memorial Library System. We will be talking about the importance of reading and how reading helps you to maintain a healthy brain.


 Click on image to view larger picture.


Contact Information:
Phone: 301 699 3500

- Let’s Do It -

Join me on October 5, 2014


Healthy Parks Healthy People
Enjoy your weekend, Peace!
Darryl Haley

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