Quick Cooking on a Grill

Hello WHUR Family,

Fitness Friday – Circuit Training

Today it’s all about your circuit training program – and finding time to work out is at a premium. One of the best ways for you to get a good workout in – in the minimum amount of time is circuit training.

Circuit training has been traditionally used as an effective way to develop both strength and cardiovascular fitness simultaneously. They are popular in gyms and with non-athletes.

Circuit training is a form of how your exercise session is structured. Your program will consist of a series of exercises or stations. You will perform your exercises in succession with minimal rest intervals in between.

Circuit Training Program:



Your Circuit Training Can Be Used

For General Fitness:
Completing a variety of resistance exercises and high intensity cardiovascular exercises in quick succession can improve both strength and endurance. This is good for when you are short on time, 3-4 brief sessions per week is an effective way to develop all-round fitness.

Here are a couple of suggestions for your circuit training program.

Complete your program 2-4 times per week – with at last 48 hours between sessions that work the same muscle groups.

You should choose a resistance that allows the exercise to be completed for the prescribed period of time.

Your circuit training program should consist of about 5 – 8 stations – for a duration of 30-90 seconds with 30-90 seconds rest between each station. Progression can come through either increasing the station time or decreasing the rest intervals. Choose only one at a time – and try to complete a total of 1-3 circuits – with 2-3 minutes rest between each circuit.

Meet Me In The Kitchen:

Today we are making “Tandoori-Style Lamb Chops”

By quick cooking on a grill will seal in the juices and flavors in these
Indian-spiced lamb chops. grilled_dijon_lamb_chops_ipad


2 tablespoons cooking oil
6 cloves garlic, minced
2 teaspoons grated fresh ginger
1 tablespoon garam masala*
8 well-trimmed lamb loin chops, cut 1 inch thick (about 2 pounds)
2 medium yellow summer squash and/or zucchini, halved lengthwise
4 pita bread rounds
1/2 cup plain low-fat yogurt
1 tablespoon snipped fresh mint
1/4 cup chutney or hot chutney 


  1. In small bowl combine oil, garlic, ginger, garam masala, and 1/2 teaspoon salt. Brush onto all sides of the chops and squash.
  2. Grill chops and squash on the rack of an uncovered grill directly over medium heat to desired doneness and until squash is tender, turning once. (Allow 10 to 14 minutes for medium-rare doneness.) For the last 2 minutes of grilling, place pita rounds on grill rack to heat.
  3. Meanwhile, in a small bowl combine yogurt and mint. Transfer vegetables to a cutting board; cool slightly and slice diagonally 1/2 inch thick. Serve squash, pita bread, yogurt mixture, and chutney with chops. Makes 4 servings.

Fitness Friday Groove:

Artist: Barry White
Song: Let The Music Play

Wishing you a great day,



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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