It’s “Fitness Friday” – MEGALIO!

It’s Friday and I just Got Paid!

Your “Fitness Friday” Exercise Program!

Your Exercise Program for today, Monday and Wednesday of next week:

I’m going to stay focused on the legs. The goal is for you to continue building a good foundation of Leg Strength! Single Leg Squats, Squats, Step Ups, Side Lung and Squat, Ad and Abductors – Topped off with three way calve raises.

Remember / your goal is become fit and fabulous / so work with what you have / and it’s all happening right here.

The “Fitness Friday” Meal of The Day!

- Linguine with Red Clam Sauce -

Why go out when it’s so easy to make this restaurant favorite right in your own kitchen?  Frozen clams and a good jarred sauce
make it simple and tasty!

DH_L and Clam



  • 1  package (16 ounces) frozen littleneck clams
  • 2  cloves garlic, minced
  • 1/2 teaspoon dried oregano leaves, crushed
  • 1/4 teaspoon crushed red pepper
  • 2  tablespoons red wine vinegar
  • 1  jar (24 ounces) Veggie Smart® Smooth & Simple Italian Sauce
  • 2  tablespoons chopped fresh parsley
  • 1/2 package (8 ounces) linguine, cooked and drained


Heat the clams, garlic, oregano, red pepper, vinegar and sauce in a 4-quart saucepan over medium-high heat to a boil. Reduce the heat to low.  Cook for 5 minutes or until the clams are hot. Stir in the parsley.  Add the linguine and toss to

“Fitness Friday” Feature – Hard Work!

- Avis Ware -

Name: Avis Ware, Age: 41

How Did You Develop You Shape?

Well, like most people, I spent a lot of time working out and thinking I really knew what I was doing. I also spent an equal amount of time in the fast food drive-thru once the workout was over. I decided one day to take the real challenge of not just being more consistent training, but to challenge myself to change my diet; not for just health reasons but to give myself the opportunity to see what my shape really looked like.

What Nutrition Plan Has Worked Best For You?

My physique responds quickly to carbohydrates so when I take in to many I definitely see it on the scale. To keep that from happening I have to be really careful in keeping my diet very low in carbohydrates and sugar; usually I start my mornings with a carb meal of either 1/4cup grits or cream of rice along with a protein. The rest of the day I eat 4-5oz steak, fish or chicken and a salad or vegetables. Usually I don’t measure the vegetables to carefully; I just eat as much as I want. – -

 My “Fitness Friday” Special Guest”

Mr. Brian A. Hawkins, Director and CEO of the Washington DC, Veterans Administration Medical Center. They will be talking about Veterans Administration service and the VA2K Walk and Roll! And this is a piece that I did awhile back on PTSD. A serious issue for returning veterans.




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