It’s “Fitness Friday” – koinonia

“Fitness Friday” Morning Groove!

Artist: Klymaxx 
Song: The Men All Pause  

Your “Fitness Friday” Exercise Program!

For Today, Monday and Wednesday of next week:

It’s all about the LEGS; The goal is to maintain your leg strength for balance, activities and mobility. You will do 1 minute of each exercise, Repeat all the exercises 2 times: Single Leg Squats, Lunges, Step Ups, Abductors & Adductors, 3-Way Calve Raises. Remember your goal is become fit and fabulous so work with what you have and it’s all happening right here.

Meal of The Day:

I’m going to bake Banana Crumb Muffins!

“The crumb topping is what makes these banana muffins stand apart from the ordinary. They’re scrumptious!”


- Ingredients - 

  • 1 1/2 cups all-purpose flour
  • 1 teaspoon baking soda
  • 1 teaspoon baking powder
  • 1/2 teaspoon salt
  • 3 bananas, mashed
  • 3/4 cup white sugar
  • 1 egg, lightly beaten
  • 1/3 cup butter, melted
  • 1/3 cup packed brown sugar
  • 2 tablespoons all-purpose flour
  • 1/8 teaspoon ground cinnamon
  • 1 tablespoon butter

- Directions -

  1. Preheat oven to 375 degrees F (190 degrees C). Lightly grease 10 muffin cups, or line with muffin papers. 
  2. In a large bowl, mix together 1 1/2 cups flour, baking soda, baking powder and salt. In another bowl, beat together bananas, sugar, egg and melted butter. Stir the banana mixture into the flour mixture just until moistened. Spoon batter into prepared muffin cups. 
  3. In a small bowl, mix together brown sugar, 2 tablespoons flour and cinnamon. Cut in 1 tablespoon butter until mixture resembles coarse cornmeal. Sprinkle topping over muffins.

Bake in preheated oven for 18 to 20 minutes, until a toothpick inserted into center of a muffin comes out clean.

“Fitness Friday” Feature – Hard Work!

- Mrs. Kimberly Isom Moore -

Kimberly is the youngest of four and the only girl. Growing up with brothers, she was always outdoors and forced to be active in some form or fashion. She got involved with track and field while in elementary and continued, doing very well, throughout high school. She enjoyed competing, but most of all, she loved her athletic physique.

In college, she gained 30 pounds quickly. Suddenly she went from size 8 to 13, and got depressed every time she stepped on a scale. After going to the campus clinic, she learned that she had high blood pressure and cholesterol.

The balance between college and work, made it difficult to engage in other activities. She was less concerned about the type of food she    ate and just grabbed the cheapest and quickest foods available, which were most often the unhealthiest.

Kimberly’s 21st birthday present to herself was the decision to take control of her life. That day marked the turning point where she began her journey on the road to a healthier lifestyle. The following day, she cleaned out her refrigerator and cabinets and threw out all bad foods and restocked them with healthier options.

In the beginning, Kimberly was far too ashamed to go to the campus gym, so she invested in some video tapes (the first 3 sets of Tae-bo tapes by Billy Blanks are her all time favorite), a treadmill, free weights, and a home gym with resistance bands and a bench with the leg attachments. She began gathering information about health and fitness from various sources and adopted a nutrition and exercise/cardio plan through her findings.

Kimberly went on to educate herself even more by getting certified as an exercise trainer and completed the Body For Life Challenge. She gained a wealth of knowledge about nutrition. Once she began a more solid nutrition and weight training/cardio program her body image began to transform in a matter of 4 months. One day, she flipped through a Women’s Muscle magazine with Monica Brant in it. That moment began yet a new chapter in her life. The following year, she competed in my first figure competition and placed first winning my pro-card.

- Mission - 

Kimberly’s mission is to empower clients to take control of their physique through education on not just what to eat but when to eat what. And also proper technique of exercises, and develop an exercise routine that works for best for them that is fun, interesting, and produces results.

My “Fitness Friday” Special Guest”

- Ms. Salvia Giridhar -

The one and only Female Boxer from India in the United States. We will be talking about Cultural understanding of her sport, Training, Nutrition and The Parallels of boxing and life.

- To Our Military Veterans and Supporters -

Washington, DC Veterans Affairs Medical Center

The Capital Credit Group Golf Classic. This event will benefit our upcoming Winterhaven Homeless Veteran Stand Down that will be held at the Navy Memorial in January.  This is the event where we spend weeks combing DC, MD and VA streets and shelters searching for Veterans homeless Veterans.  We work hard to get housing vouchers, clothing allowances and to get them enrolled for free health care at our facility. 



- koinonia -
Communion, joint participation, the share which one has in anything, participation. It identifies the idealized state of fellowship and unity…



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