It’s “Fitness Friday” – Muses


It’s not news to most of us that American Adults and Children are in the middle of an obesity epidemic. The government advisory say that calorie intake and physical activity go hand-in-hand to control body weight. To maintain a healthy body weight, calories consumed should be equal to or less than calories expended.

Artist: Diana Ross
Song: I’m Coming Out

FF_Exercise2Now, for your exercise program for today… It‘s all about The Back, Let’s do Seated Rows. So, here it is… What are the back muscles?



Back Muscles, Function and Exercises

The Latissimus Dorsi muscles (also known as the Lats) are the largest muscles of the back.

Being large, fan-shaped muscles, they are able to provide force in a wide range of body positions, e.g. leaning back to straight vertical and all points in between.

The Lats are attached to the upper end of the humerus with fibers running down in a fan down the vertebral column and pelvic girdle.

The Trapezius (trap) muscle is a long, trapezoid-shaped muscle that runs down the upper section of the spinal cord, originating at the base of the skull and attaching down in the middle to lower back.

The angles of the Trapezius fibers provide pull in three different directions: up, down and in towards the centerline of the body.

- Muscle Functions -

The function of the Latissimus Dorsi is to pull the arm down towards the pelvis. When the arm is fixed (e.g. during a chin-up), the lats serve to bring the body up towards the arm. It is the same basic movement but with the directions reversed. The Lats also function to stabilize the torso during many movements, including the flat bench press.

The functions of the Trapezius muscle include scapular elevation (shrugging up), scapular adduction (drawing the shoulder blades together) and scapular depression (pulling the shoulder blades down).

- Exercises -

•Close-grip pulldowns, •Wide-grip front pulldowns, •One-arm dumbell rows, •Seated cable rows, •Chin-ups, •Bent-over barbell rows, •Deadlifts, •Wide-grip pull-ups, •Stiff-arm pushdowns

Exercise Sample – Seated Rows

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- Blue Duck Tavern -

Since this is Heart Health Awareness Month. 

We are going to enjoy a wonderful dish coming from the Blue Duck Tavern – prepared by one star Michelin Executive Chef – Sebastien Archambault. And here’s what we’re having – Scrambled eggs whites mixed with Maryland Crab, Spinach and tomato. Some of you will call it an omelet and others a Frittata. But whatever you call it. At the end – Just add – and it delicious. 

And the stack of Pancakes, Belgian Waffles, Granola Bars and a trio of House Made Pastries are all Gluten Free.

And when it comes to making heart-smart dietary choices – it’s a lot simpler than it may sound, especially once you get in the habit of healthy eating.

The Blue Duck Tavern Welcomes you with wholesome American fare prepared through simple, time-honored cooking methods such as roasting, braising, preserving and smoking. This contemporary neighborhood tavern evokes the warmth and convivial setting of a residential kitchen and gathering place.

Contact Information: T {202} 419 6755




- Tyra Love –  

A Certified Personal Trainer and athlete with over 7 years in the industry.  She is also a PRO Fitness Competitor, judge and athlete trainer who was named one of the Hot and Fit 100 Fitness Models in Canada by Canada’s #1 Fitness Magazine, Inside Fitness.   You may also recognize her in the recent issue of Oxygen magazine. 

She is an Award-winning fitness model and cover model for Fitness Star magazine who was awarded with the best abs award after placing 1st in her category.  Tyra specializes in shaping women’s bodies and creating lean sexy curves for women of every shape and size at Hourglass Workout. s bodies and creating lean sexy curves for women of every shape and size at Hourglass Workout.

Contact Information:

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- Dr. Susan Bennett, Cardiologist -

























- About Healthy Heart -

The American Heart Association is advising people to become more aware of heart disease as it is the number one killer of Americans. 

Today was national “Wear Red” day, geared towards raising awareness of heart disease for women. “Wear Red” day is part of the “Go Red” campaign for women, a year-long campaign for spreading the dangers of heart disease, primarily for women. 

Women are less aware of the risks of heart disease than men for several reasons. One reason for the lack of awareness in women is because they are less understanding and aware of the symptoms, possibly because of the way the disease is portrayed on television and in movies. 

Another possible reason is that women are too busy taking care of others to have time to get their heart checked upon regularly. The American Heart Association recommends making lifestyle changes to help lower the risk of heart disease such as quitting smoking, getting active, losing weight and improving your diet. 

“Losing 10 pounds can reduce the risk of heart disease by 30-40%,”

So spread the word folks, get regular checkups and live a healthy lifestyle.


Word: Muses
Meaning: Music

The Muses were both the embodiments and sponsors of performed metrical speech: mousike (hence the English term “music”) was just “one of the arts of the Muses”. Others included Science, Geography, Mathematics, Philosophy, and especially Art, Drama, and inspiration.

Some authors invoke Muses when writing poetry, hymns or epic history. The invocation typically occurs at or near the beginning, and calls for help or inspiration, or simply invites the Muse to sing through the author.

The British poet Robert Graves popularised the concept of the Muse-poet in modern times. His concept was based on pre-12th century traditions of the Celtic poets, the tradition of the medieval troubadours who celebrated the concept of courtly love, and the romantic poets.

Enjoy Your Day!
D. Haley

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