It’s “Fitness Friday” – Polemistis

To Our U.S. Armed Forces: Thank You!

This is a tribute to our men and women serving in our military both past and present.  You make America proud!

Your “Fitness Friday” Exercise Program!

It’s all about Chest and Shoulders, The goal is to keep your chest tight and your shoulder up and back giving you great posture. Do each exercise for 2-4 sets and 8-10 Repetitions. 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:

Tuscan Marinade for Chicken Grilled Under a Brick


This Tuscan technique is guaranteed to turn ho-hum chicken into a juicy, crisp-skinned, flavorful delight. Called pollo al mattone in Italian, the dish starts with a flattened chicken and a savory marinade. Add a foil-covered brick to hold the chicken flat to the grill while it cooks. The result is the crispest possible exterior and a juicy, evenly cooked interior.

The authentic Tuscan flavor comes from a marinade of olive oil, lemon juice and herbs, such as rosemary and basil.


Serves: Makes 4 to 6 servings

  • 1/3 cup olive oil
  • 3 tablespoons lemon juice
  • 2 teaspoons Garlic Powder
  • 2 teaspoons Rosemary Leaves, crushed
  • 1 1/2 teaspoons Basil Leaves
  • 1 teaspoon Black Pepper, Coarse Ground
  • 1 teaspoon salt
  • 2 Cornish hens, (about 1 1/2 pounds each


  • Mix all ingredients, except Cornish hens or chicken, in small bowl until well blended.
  • Preparing the Cornish Hens or Chickens Unwrap Cornish hens or chicken. Remove giblets from cavity; rinse and pat dry. Place Cornish hens or chicken on cutting board breast-side-up with open cavity facing you. Using poultry shears or kitchen scissors, cut through the entire length of the breast area. Flatten Cornish hen by pressing firmly down with both hands to so it resembles one large flat section. (Or ask the butcher where you shop to split and flatten the Cornish hens or chicken for you.)
  • Prepare Marinade, mix all ingredients: Tuscan Marinade.
    Place Cornish hens or chicken in large resealable plastic bag or glass baking dish. Add Marinade; turn to coat Cornish hens or chicken evenly. Seal bag or cover dish. Refrigerate at least 2 hours or overnight for best flavor.
  • Prepare Bricks and Grill One brick will be needed for each Cornish hen and two for the chicken. If necessary, rinse bricks before using. Wrap each brick in 2 layers of heavy duty aluminum foil. Ensure that grilling surface is clean and ready to use. If using nonstick cooking spray, apply only to a cold grilling surface.
  • Grilling Preheat grill 5 minutes over medium-high heat. Reduce heat to medium or medium-low (target cooking temperature is 325°F to 350°F). Remove Cornish hens from Marinade. Place skin-side down on preheated grill. Carefully and quickly position bricks on top of Cornish hens; close lid. Discard any remaining Marinade. Grill Cornish hens 20 to 25 minutes or chicken 40 to 50 minutes or until cooked through, turning halfway through cooking time. Remove bricks using oven mitt, turn Cornish hens or chicken and place bricks back on top to finish cooking.

“Fitness Friday” Feature – Hard Work!

- Maureen Guest -

Maureen Guest is a certified Personal Trainer under the National Academy of Sports Medicine (NASM) & Fitness Coach that is presently enhancing her fitness cognizance and passion by way of the National Strength and Conditioning Association (NSCA).

Her passion for health and fitness has manifested itself as a ministry. As an adamant mentor and support for others striving for a healthier life, Mbodyment’s Action Against Obesity Foundation, Co. was founded based on the principal of raising awareness to the community on a broader scale.

As the Founder of Mbodyment’s Action Against Obesity Foundation, Co., Maureen’s long term goal is to enable others integrate health and fitness as a lifestyle and mindset for purposes of achieving an enhanced quality of life. Maureen also enjoys writing articles on health and fitness in any spare time that is available to her.

Lastly and for social enjoyment, Maureen has facilitated a social network for pure fitness fun and motivation. Visit:

My “Fitness Friday” Special Guest

- Brigadier General William F. Duffy -

Commanding General of Military Intelligence Readiness Command – We will be talking about the mental and physical requirements of our military personnel and civilian support.

Washington DC Veterans Affairs Medical Center

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PTSD – Awareness! Take the Step to know more about PTSD: what it is, who is affected, and how treatment can help. Visit the National Center for PTSD for more ideas, such as 10 Steps to Raise PTSD Awareness.

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Visit the webstie today –

Polemistis – A man or woman engaged or experienced in war, or in the military life; a soldier; a champion


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