Don’t You Know? Teens Run DC

Hello WHUR Family,

Let’s focus on your family!

Women make 70% to 90% of a family’s health care decisions. Here are some ways to make health a family matter.

Improve your health literacy. Read about your health and the health of your loved ones. Share your new knowledge.

Anticipate your family’s health needs. Develop a wellness plan for each family member.

Exercise together. Get the whole family moving to improve and maintain their health.

Help your family eat well. The entire family can benefit from a healthy eating plan.

Help your love ones make wise health choices. Support your loved one’s efforts to quit smoking and avoid drugs and alcohol.

Choose safety. Prevent injuries and errors by taking safety precautions in all your family’s activities.

Help your family create balance. Help your loved ones identify sources of stress and work to minimize them.


 – Fitness Friday Groove –

Artist: Mariah Carey ft Whitney Houston 
Name: When You Believe


– Fitness Friday Exercise Program –

Now, for your exercise program for today Monday and Wednesday of next week…  It‘s all about 10 Tips for Fall Fitness. So here it is!


Fall is a transitional time of year. The leaves on the trees change, it becomes darker earlier, and the temperatures cool down. This is a favorite time of year for many people. However, these same changes can also lead to stress for individuals who tend to fall off the health and fitness wagon during the transition. There are many enjoyable opportunities to remain fit, or even begin a fitness program in the fall that can work for you. Planning for seasonal changes, finding support from group exercise and embracing events and activities that the season has to offer are key factors in staying fit through the transition.

Take Advantage of Autumn Activities

Fall group events like pumpkin picking, corn mazes, haunted trails, and building leaf piles are active options that can also be fun bonding experiences for family and friends. Organize a weekend trip or local get-together with an autumn theme and plan to be active.

Get Involved in Community Events

With the fall season come many holiday-themed local fun runs and events.

Look in the newspaper for Halloween runs, turkey trots and reindeer romps. According to a 1991 summary report by ERIC Digest, training for a specific goal such as a race increases adherence to an exercise program. Signing up with friends or family will hold you accountable for completing the training.

Head to the Trails

Fall is one of the most beautiful times of year for getting outside. Grab a friend and find some local parks or trails to walk, run or bike and take in the view of changing leaves.

Dress for the Weather

When the weather gets cooler, it can prevent people from going outside to work out. This problem can be solved by wearing wind-shielding clothing and dressing in layers.

Proper attire and accessories (hats, gloves, etc.) that cut down on bulk but still allow for warmth make outdoor fitness more enjoyable as the chill of fall approaches.

Drink Water

Stay hydrated even when the temperatures cool down.

People often feel less thirsty when it is not hot outside, but staying hydrated is just as important in the fall as it is when the sun is blazing. When fall rolls around, remember to stay on top of your fluid intake to help with both exercise recovery and appetite control.

Drink Tea

Drink more tea to warm up for the cooler temperatures.

Green tea and black tea contain antioxidants that help ward off diseases during flu season so you can remain healthy and active as the season shifts.

Avoid Holiday Candy

You should pack lots of healthy snacks to munch on throughout the day to help keep you from grazing on sweets that pop up in the office, at home or at holiday parties.

Turn Fall Chores into a Workout

Turn outdoor chores into a game by setting small, achievable goals to help pass time and burn away fat.

Exercise Early in the Day

With the time changing and the sun setting earlier, it can feel as though it’s later in the day than it really is. This can make you more tired than usual. Getting into a routine of working out early will guarantee the workout gets done and still allow time in the afternoons and evenings to relax.

Vary Activities

As the weather cools down and summer ends, it can become difficult to stay motivated. You should try a variety of different activities and varying workouts. This will help keep a fresh spin on exercise and allow for confidence to build within a wide range of activities.

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


– Fitness Friday Meal of The Day –

Roasted Bell Pepper-and-Olive Pizza


Make this appetizer ahead of time, and put it in the oven just before your guests arrive so it can be served hot.


  • 2 large red bell peppers
  • 2 large yellow bell peppers
  • 1/2 cup sliced green olives
  • 1/4 cup chopped fresh parsley
  • 2 teaspoons drained capers
  • 2 teaspoons red wine vinegar
  • 3/4 teaspoon olive oil
  • 1/8 teaspoon black pepper
  • 2 (1-pound) Italian cheese-flavored pizza crusts (such as Boboli) or focaccias
  • 6 tablespoons (1 1/2 ounces) freshly grated Parmesan cheese


  1. Preheat broiler. Cut bell peppers in half lengthwise, and discard seeds and membranes. Place bell pepper halves, skin sides up, on a foil-lined baking sheet, and flatten with hand. Broil 15 for minutes or until blackened. Place in a zip-top plastic bag, and seal. Let stand 15 minutes. Peel and cut into strips. Combine bell peppers, green olives, and next 5 ingredients (olives through black pepper) in a bowl.
  2. Preheat oven to 350°.
  3. Divide the bell pepper mixture evenly among pizza crusts; sprinkle with cheese. Bake at 350° for 7 minutes or until cheese melts. Cut each into 12 wedges.


Fitness Friday Fitness Feature

MORGAN PLEASANT, Program Director,


About Morgan:

Has over 12 years of experience working with youth, and empowering them to reach their full potential. She is grateful for support she has received from adult mentors in her own life, and for the opportunities she had to become involved in sports in school. Teens Run DC allows her the opportunity to provide others with some of the privileges that were afforded to her. She hopes to facilitate the development of positive, meaningful relationships, and to promote physical activity and healthy behaviors that will allow youth to be successful in life.  She holds a Masters degree in psychology, and subsequently spent 4 years serving in the Peace Corps in Costa Rica as a youth development volunteer.

When she isn’t working with youth, Morgan is probably moving (running, biking, swimming, playing soccer, doing push-ups, etc.) or learning.  She was drawn to Teens Run DC’s positive youth development approach and is thrilled to be a part of such a strong, welcoming, and enriching community.



Teens Run DC Mission Statement 

Teens Run DC promotes the physical, social, and emotional wellbeing of underserved youth through a mentoring and distance running program.

We carry out our mission by offering:  

  • Mentors and staff who develop meaningful and supportive relationships with our youth.
  • A caring and embracing community.
  • A path towards skill mastery that consists of taking small steps to achieve big goals.
  • Life skills and running training.

Vision Statement

Teens Run DC envisions a world where every young person feels connected to a community dedicated to the learning, growth, and success of all members. 

Teens Run DC Community Members – Core Values:

  • Envision life goals
  • Commit and work hard to achieve success
  • Respect themselves and others
  • Welcome participants of all backgrounds, ability, and experience where everyone has the same chance to succeed 

Website:  – Contact:  If interested in volunteering, participating as a student, or making a donation, contact Nell Schaffer, Director of Operations at

A Stroke – He’s doing it Willie’s Way

Mr. Willie Leftwich, Esq.


A stroke is both an end and a beginning. Our mission is to help stroke victims and the people who love them cope with pain, learn new habits, and re-learn basic skills. This is the challenge. Don’t give up!

Click the link below for more information:

Healthy Parks Healthy People
Enjoy your weekend, Peace!
Darryl Haley

Darryl Haley

Follow Me:

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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