It’s “Fitness Friday” – Oikogéneia

 Let’s Do It!

Your “Fitness Friday” Morning Groove!

Artist: The O’Jays
Song: Family Reunion

Your “Fitness Friday” Exercise Program!

For Today, Monday and Wednesday of next week:

It’s all about Chest and Shoulders; the goal is to maintain or develop tone shoulders and tight pictorial muscles. Your chest and shoulders strength is for posture, skeletal muscle support and shoulder movements!

You will do 4 sets, 8 repetitions of the exercises. Remember, your goal is become fit and fabulous so work with what you have and it’s all happening right here.

“Fitness Friday” Meal of The Day!

Creamy Spinach-Stuffed Portobellos!

Ready in just 30 minutes, these meatless, stuffed portobello mushrooms are hearty, satisfying and delicious.


What You’ll Need

  • 1 tablespoon vegetable oil
  • 1 medium onion, chopped (about 1/2 cup)
  • 1 medium tomato, chopped (about 1 cup)
  • 1 bag (about 6 ounces) fresh baby spinach leaves
  • 1 can (10 3/4 ounces) Condensed Cream of Celery Soup (Regular or 98% Fat Free)
  • 4 large portobello mushrooms, stems removed
  • 2 tablespoons grated Parmesan cheese
  • 1 tablespoon bread crumbs, toasted

How to Make It

  1. Heat the oil in a 10-inch nonstick skillet over medium heat. Add the onion and cook until tender-crisp, stirring occasionally. Add the tomatoes and spinach and cook just until the spinach is wilted. Stir in the soup and cook until the mixture is hot and bubbling.
  2. Stir the bread crumbs and cheese in a small bowl.
  3. Place the mushroom caps onto a baking sheet. Spoon the spinach mixture into the mushroom caps.
  4. Roast at 425ºF. for 15 minutes or until the mushroom caps are tender. Remove the baking sheet from the oven. Sprinkle with the bread crumb mixture.

Heat the broiler. Broil the mushroom caps 4 inches from the heat until the bread crumb mixture is golden brown.

“Fitness Friday” Feature – Hard Work!

- Dawn Clark -

My name is Dawn Mittleman-Clark. I am a wife, a mother of 2 children (by way of c-sections), and I have been an educator for 17 years. I have been interested in fitness for a very long time, but life happened and my working out slowed up.

Once my children got older I decided that it was time to do what I love… WORKOUT! I never want to look back and say “I wish I would have” or “What if”…so I am currently prepping for my first Figure Competition in September.

My fitness philosophy is that Change is Inevitable. If you remain consistent, determined, dedicated and motivated change is guaranteed to happen. It may not always happen as fast as we would like, but it is bound to happen.

Remember many quit due to slow progress, not realizing that slow progress is still PROGRESS and slow progress is better than NO progress! Enjoy the Journey and go get’em!
Tildawn –

My “Fitness Friday” Special Guest”

- Mr. Mark Smith -

Judo Instructor for the Veterans Affairs Medical Center. We will be talking about the veterans visually impaired rehabilitation Judo program.

Veterans Affairs Program Information:
Mark Smith:

- To Our Military Veterans -

Washington, DC Veterans Affairs Medical Center


VA, DoD invest in research to diagnose, treat PTSD and TBI
Secretary Shinseki: “VA is proud to join with its partners in the federal government and the academic community to support the President’s vision and invest in research that could lead to innovative, new treatments for TBI and PTSD.”


oikogéneia – pronounced eeko YEN eeya.
Meaning – Family

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