Don’t You Know? “BEACON HOUSE”

Hello WHUR Family


Do you live a heart-healthy lifestyle?

Know the facts: Heart disease is the #1 killer of women in America. Almost twice as many women die from cardiovascular disease than from all forms of cancer combined. These heart attach warning signs could save your life.

  • If you experience one of more of these symptoms you could be having a heart attack:
  • Mild chest pain, stomach or abdominal pain, rather than the typical “crushing” chest pain.
  • Nausea of dizziness.
  • Shortness of breath and difficulty breathing.
  • Unexplained anxiety, weakness or fatigue.
  • Palpitations, cold sweat or paleness.
  • Uncomfortable pressure, fullness, squeezing or pain in the center of the chest that last s more than a few minutes, or goes away and comes back.
  •  Pain that spreads to the shoulder, neck or arms.
  • Chest discomfort with lightheadedness, fainting, sweating, nausea or shortness of breath.

“Fitness Friday” Groove


Artist: Kirk Franklin
Song: Brighter Day

“Fitness Friday” Exercise Program

Now, for your exercise program for today, Monday, Wednesday and until next Friday… You are going to do a 15 minute Full Body Circuit program. So here it is!   The Seven Exercise that you are going to do are:   

  • Push Ups
  • Dips
  • Burpees
  • Planks – Hold for 30 seconds
  • Squats
  • Wall Sit – Hold for 60 seconds
  • Crunches

You will do 4 sets and 10 repetitions for each exercise and hold the planks for 20-30 seconds. 

Remember your goal is to become Fit and Fabulous. So, work with what you have and all happening right here.

“Fitness Friday” Meet Me In The Kitchen

 Chicken Fajitas, Beans and Spanish Rice

Fajitas, is a healthy Tex Mex favorite! We are going to serve these Chicken Fajitas with Black Beans and Spanish Rice. 



  1. non-stick cooking spray
  2. 1 lb. boneless, skinless chicken breasts or tenderloins, (whatever is on sale), cut into 1-inch strips
  3. 1 Tbsp. low-sodium soy sauce
  4. 1 medium bell pepper (any color), sliced
  5. 1 medium onion (any color), sliced
  6. 1/2 tsp. black pepper
  7. 1/2 tsp. cumin
  8. 8 whole-wheat taco-sized tortillas, or corn tortillas (Choose tortillas with the lowest amount of saturated fat, trans fat and sodium.)
  9. 1 avocado, sliced
  10. 1/2 cup jarred salsa, lowest sodium available
  11. 1/2 cup fat-free sour cream
  12. Beans and Rice 16 oz. canned, fat-free, no-salt-added black beans, drained, rinsed 1 cup brown rice, cooked to package instructions

Directions: Chicken Fajitas

  1. Spray a large skillet with cooking spray. Heat to medium-high and add chicken, cook for 3 minutes until browned.
  2. Reduce heat to medium and add soy sauce, bell pepper, onions, pepper and cumin. Cover and cook for 8-10 minutes, stirring occasionally.
  3. Spoon evenly over tortillas and top with sliced avocado, salsa and/or sour cream. 

Beans and Rice

  1. Spray a small pot with cooking spray, heat beans over low-heat until warmed, stirring occasionally (approx. 10 minutes).
  2. Combine cooked rice with 2 tablespoons salsa and stir.

“Fitness Friday” Special Guest

Gerry Kittner, Executive Director of Beacon House


Gerry Kittner

The Beacon House Board appointed Gerry Beacon House’s Executive Director on May 21, 2013. He spent the first 25 years of his career as a lawyer and businessman in the telecommunications field.  He became involved with Beacon House as a volunteer and Board member at its inception in 1991. He joined the staff of Beacon House as Development Director in May 2003 and became Deputy Director in May 2005.  Gerry is a founding and current Board Member of the DC Alliance of Youth Advocates, a coalition of some 95 youth serving organizations that work for policies that better the lives of children and youth in the District.

Contact Info: Logo

Beacon House: Website:
Phone: 202 529 7376

Let’s Go To The National Parks

NPCA Myself and the National Park Conservation Association as we promote spending more time in the parks “The National Parks”. To learn more and locate a national park in your area visit today. Contact: Enjoy your weekend, DH

Darryl Haley

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There’s more to Darryl Haley than just an ex-pro football player. Much more. After his playing days with the New England Patriots, Darryl successfully ventured into areas such as the Ironman Triathlon, personal training, bed and breakfast ownership and of course, radio. He can be heard on WHUR giving Daily Fitness Tips that help listeners take better care of themselves with valuable nutrition and wellness information. When he’s not on the air or at the Darryl Haley Bed and Breakfast in Luray, VA, he can be found pursuing his other passions, motorcycles and bass fishing.

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