For maximum definition of triceps and great arms…the exercise variation and angles is the best method to address all three (3) heads of the muscle.  Check out this Tricep workout at:


KIWI: Tiny but mighty. This is a good source of potassium, magnesium, vitamin E & fiber. Its vitamin C content is twice that of an orange.

APPLE: An apple a day keeps the doctor away? Although an apple has a low vitamin C content, it has antioxidants & flavonoids which enhances the activity of vitamin C thereby helping to lower the risks of colon cancer, heart attack & stroke.

STRAWBERRY: Protective Fruit. Strawberries have the highest total antioxidant power among major fruits & protect the body from cancer-causing, blood vessel-clogging free radicals.

ORANGE : Sweetest medicine. Taking 2-4 oranges a day may help keep colds away, lower cholesterol, prevent & dissolve kidney stones as well as lessens the risk of colon cancer.

WATERMELON: Coolest thirst quencher. Composed of 92% water, it is also packed with a giant dose of glutathione, which helps boost our immune system. They are also a key source of lycopene — the cancer fighting oxidant. Other nutrients found in watermelon are vitamin C & Potassium.

GUAVA & PAPAYA: Top awards for vitamin C. They are the clear winners for their high vitamin C content. Guava is also rich in fiber, which helps prevent constipation. Papaya is rich in carotene; this is good for your eyes.

Wide grip lat pull downs shapes and develope the width of the back. Close grip  seated rows target the inner back for thickness while the wide grip seated rows improves the over all devlopment of the back.  Alternating push and pull ups is a great strength, and cardiovascular conditioning routine to complete a Monday workout!  Check out the Back Workout at

Come to the Project Fitness March 2 Healthy Happy Hour (details below) and receive a drink card!

Get this card vouched at the Healthy Happy Hour, then bring it to any future Project Fitness Event and receive an AWESOME DISCOUNT!!

Project Fitness Health Conscious Drink Card!

What’s with those needles they stick in people? Is that supposed to make them feel better?!

From the Tai Sophia Institute, Rachel Kriger, licensed acupuncturist, and Nell Carr-Young, Nationally Certified Massage Therapist/acupuncture intern, will discuss, “That’s The Point: What is Five Element Acupuncture and How Can it Help You?” Find out more, see a demonstration, and even play with some needles!
FREE; March 2; 6-8PM; Busboys and Poets (1025 5th St NW)
Net Proceeds donated to Pfit Kids Initiatives

– win prizes – eat – drink – network –

Can’t wait to have you,

Chickaro and the Healthy Happy Hour Crew

This is the blog page for DC’s own Project Fitness.

Project Fitness is a concept that prompts physical fitness and exercise as a healthier lifestyle choice. We create awareness around health and fitness options while assisting individuals in maximizing their overall fitness goals through aerobic, endurance, flexibility, and resistance training exercise and education.

We promote lifestyles that generate social movement in which fitness serves as both a preventative tool and a solution to many health problems that are prevalent in our community. We believe that determining personal needs and goals are the first steps in working towards a healthier future.