It’s “Fitness Friday” Mrs. Isra Wynn

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: Van Morrison
Song: Moondance

- Fitness Friday Exercise Program -

Rotator Cuff


Now, for your exercise program for today Monday and Wednesday of next week… It‘s all about your Rotator Cuff.

The Three Exercise: that you are going to do are Lying side raises, L-flyes, Cuban Presses. 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.


- Fitness Friday Meal of The Day -

Grilled Chipotle Orange ChickenDH_Grilled Chipotle Orange Chicken


Here’s a tasty twist on traditional Grilled Chicken that is so good. It will have you wanting more – and the Chipotle Pepper Marinade – gives it a nice flavorful finishing kick.


  • 1 package Grill Mates Chipotle Pepper Marinade 
  • 1/4 cup orange juice
  • 1/4 cup vegetable or olive oil
  • 2 pounds boneless skinless chicken thighs or breasts   


  1. Mix Marinade Mix, orange juice and oil in small bowl. Place chicken in large resealable plastic bag or glass dish. Add marinade; turn to coat well.
  2. Refrigerate 15 minutes or longer for extra flavor. Remove chicken from marinade. Discard any remaining marinade.
  3. Grill over medium-high heat 6 to 8 minutes per side or until cooked through.

- Fitness Friday Fitness Feature -

 Ms. Tina Michalak



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Photos by Paul Marcus: 

About Tina Michalak

More Infor

- Fitness Friday Special Guest -

 Mrs. Isra Wynn



About Isra Wynn

Isra started her career in 1994 after finishing 3 years at Queen’s University in Kingston Ontario, Canada with a major in Biology and a minor in Health.

Under the supervision of some of the great trainers in the sport of boxing, Isra managed to fight her way through the male dominating sport as the “Raging Beauty” and become a 5 time world champion in 2 different weight classes.  Her titles include: IBF & UBA lightweight titles, and IWBF, IFBA, & WIBF jr lightweight titles.

She has fought all the great names in the sport in all different states and many different arenas including, Madison Square Garden, NY, Blue Horizon, Philadelphia, and MGM Grand, Las Vegas, to name a few.  She has been featured on Networks like, Comcast Sports Net, Showtime, and ESPN2.  Isra retired in 2004 after 10 years in the sport with a record of 29 wins-3 losses-2 draws with 13 KO’s.

Contact Information:


- To Our Military Veterans and Friends -

The Washington, D.C. VA 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 Phone: 202 745 8000

Wishing you a great day,


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