It’s “Fitness Friday – Storge

Hello WHUR Family Welcome to “Fitness Friday”

“Fitness Friday” Morning Groove

Artist: Aretha Franklin
Song: Precious Lord Take My Hand

Your “Fitness Friday” Exercise Program!

For Today Monday and Wednesday of next week:

The Holidays are here and functions, parties, event and activities are in full swing. And let’s not forget travel. This – is your Holiday “Fitness Friday” Program workout program for you to do that requires no equipment and very little space. You are going to tone, strengthen and do your cardiovascular work all together.  So here it is – Push Ups, Mountain Climbers, Single Leg Squats, Marching In Place, Burpees, Jumping Jacks, Lunges (Remember: When doing your lunges. Be sure to keep your knee in line or behind your toe when you step out out) Stop, Walking In Place-High Knees, Crunches, Reverse Crunches and 3-Way Calve Raises.

You will do 3 sets of 30 seconds of each exercise. 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!

Chicken and Pasta Primavera


Creamy mushroom sauce, pasta, vegetables and chicken are stirred together to make this delicious, one-dish supper.  

Prep – 20 min, Total – 40 min, Serves – 4

- What You’ll Need -

  • 1 can (10 3/4 ounces) Cream of Mushroom Soup 
  • 1/2 cup milk 
  • tablespoons grated Parmesan cheese 
  • 1/4 teaspoon garlic powder  
  • bag (16 ounces) frozen vegetable combination (broccoli, cauliflower, carrots) 
  • cups cubed cooked chicken 
  • 1/2 of a 1-pound package spaghetti, cooked without salt and drained 

 - How to Make It -

  1. Heat the soup, milk, cheese, garlic powder and vegetables in a 3-quart saucepan over medium heat to a boil. Reduce the heat to low.  Cover and cook for 10 minutes or until the vegetables are tender-crisp, stirring often.
  2. Stir the chicken in the saucepan and cook until the mixture is hot and bubbling. Serve the chicken mixture over the spaghetti.

“Fitness Friday” Feature – Hard Work!

- Mrs. Tessa Cardwell -

Bio: A Mother, Wife and Business Manage. Tessa is also a Bikini Competitor and has a love for clean eating and heavy lifting! See my journey and hopefully I can inspire someone like I have been inspired by many. 

Links –



Photos By: Alfonso Aguirre
Rocking Photography –

My “Fitness Friday” Special Guest”

- Ms. Sheila Hall -


Of Sacrifice Fitness Magazine, We will be talking about implementing, maintaining, or enhancing your fitness of Mind, Body and Spirit while staying Healthy and Whole. Contact Information:


Homeless Veterans Stand Down
January 25, 2013



Description of the event:

The Washington DC Veterans Affairs Medical Center will host Winterhaven, a homeless Veteran stand down. The health and job fair “Stand Down” will occur on Saturday, January 25, 2013, from 8:30 a.m. until 2 p.m., Freedom Plaza, Pennsylvania Avenue, NW, Washington, DC.  

This event is hosted and coordinated by the Washington DC VA Medical Center, with the community partnership of veteran service organizations, Federal agencies, corporate sponsors and community stakeholders. Winterhaven brings together a broad range of health, consultative and employment services to approximately 500 homeless Veterans from the Washington, DC Metropolitan Area – partnering to care for Veterans.

Word: Storge
Meaning:  “affection”, it is natural affection, like that felt by parents for offspring. A descriptor of relationships within the family.


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