Chicken, shrimp, craisins and spinach with a white wine sauce.

Seasonal recipe.

Ingredients

• 2 skinless and boneless chicken breasts, butterflied and then cut in half
• Sea salt and freshly ground black pepper
• All-purpose flour, for dredging
• 4 peeled shrimp
• 6 tablespoons extra-virgin olive oil
• 2 cups baby spinach
• 1/2 cup chicken stock
• 1/4 Craisins
• 1/3 cup fresh parsley, chopped
• 1 tsp fresh garlic, chopped
• 1/4 cup of dry cooking sherry
• 1 tablespoon of butter

Directions

Season chicken with salt and pepper. Dredge chicken in flour and shake off excess.

In a large skillet over medium high heat, melt 1 tablespoons of butter with 3 tablespoons olive oil. When butter and oil start to sizzle, add 2 pieces of chicken and cook for 3 minutes. When chicken is browned, flip and cook other side for 3 minutes. Remove and transfer to plate. Add another 3 tablespoons of olive oil. When oil starts to sizzle, add the other 2 pieces of chicken and brown both sides in same manner. Add chicken to the plate.

Into the pan add the shrimp,craisins,garlic and spinach. Sautee for 2 minutes (add more olive oil if needed). Add stock and White wine. Remove shrimp so they don't over cook. Return to stove and bring to boil, scraping up brown bits from the pan for extra flavor. Check for seasoning. Return all the chicken to the pan and simmer for 5 minutes (add the shrimp when 1 minute remains). Remove chicken and shrimp to platter. Whisk sauce vigorously until thickened. Pour sauce over chicken and garnish with parsley.

This recipe is high in Protein and antioxidants.

Have a safe and happy holiday season!

The Truth about Bacon and Eggs: THEY'RE GOOD FOR YOU!

Eggs are an inexpensive nutrition powerhouse containing high quality protein, 13 essential vitamins and minerals including folate, vitamin B-12, vitamin D, and nutritive compounds – all within a 70-calorie package'

Bacon and egg fat contains healthy saturated fat, one of the precursors needed to make hormones, including sex and brain hormones that make us feel happy! Bacon also contains sodium, which is so important for the adrenal glands (your stress glands). Sodium is rapidly depleted when people are under high stress. The sodium, fat and vitamin b-12 that bacon contains help reduce stress, increase sex drive, make you feel focused and have more energy throughout the day.

Bacon is also very high in protein, about 12 grams per 3 slices! Protein is needed to build lean muscle.

Back in the good old days of body building and fitness (the Shwarzenegger days, 60's and 70's) people were actually educated about foods that would help their muscle development and help decrease body fat.

Meat from any animal contains CLA (conjugated linoleic acid) a type of fat which helps promote fat loss, muscle gain and helps lower bad cholesterol . Body builders actually take this as a form of an expensive supplement. In the 60's and 70's body builder's and athletes would eat about 24 eggs and 28 pieces of bacon a week! Because they new of all the health and muscle benefits. Bacon and eggs are indeed a super food!

Please keep in mind that you should only shop for meats that are free of preservatives and animals that are grass fed.

Eat your bacon and eggs in moderation of course. About two eggs and two pieces of bacon a day. Remember to much of anything is bad.

Yes, you can afford a trainer.

If your workouts aren't getting the results you want, nothing beats having your own personal trainer. A recant study suggests trainees lost almost three times more weight than solo exercisers.

If you can't afford a one on one personal training program try Group training, train with a friend or a group of friends. I also offer Boot Camp or a circuit fat burn class.

Please contact me if you are interested. My e-mail is- wyfusion@gmail.com

Recipe of the week. Salmon with blueberry-mango salsa.

This recipe is a great source of protein and omega-3 fatty acids. Enjoy!

1/3 cup of blueberries

1/3 cup peeled, diced mango

2 tablespoons minced red onion

2 tablespoons minced red bell peppers

1 tablespoon minced fresh cilantro

1 tablespoon fresh lime juice

1/2 teaspoon minced jalapeno pepper

2 teaspoons sugar

1/4 teaspoon sea salt

1/2 teaspoon extra-virgin olive oil

1 6-ounce salmon filet (pinch with sea salt and ground pepper)

1. Combine blueberries, mango, onion, pepper, cilantro, lime juice, jalapeno, sugar and salt in a bowl.

2. Heat olive oil in a large pan over medium-high heat. Season the salmon with salt and pepper and sear each side for 3 to 5 minuets or until just cooked through.

3. Serve filet with salsa.

*Salsa makes up to four servings.

Indian-spiced chicken pitas.

    This a quick and easy recipe that I would like to share. I love this recipe because it is loaded with fresh and healthy ingredients and has a very interesting and delicious flavor. So please enjoy!

1 pound boneless, skinless chicken breasts, trimmed 

1 1/2 teaspoons garam masala (Masala is an Indian spice blend you can find in any grocery store) 

3/4 teaspoon kosher salt

1 cup thinly sliced seeded cucumber 

3/4 cup nonfat plain yogurt

1 tablespoon chopped fresh cilantro or mint

2 teaspoons lemon juice
Freshly ground pepper to taste

4 6-inch whole-wheat pitas, warmed

1 cup shredded romaine lettuce

2 small or 1 large tomato, sliced

1/4 cup thinly sliced red onion

1. Preheat grill to medium-high or position rack in upper third of oven and preheat broiler. 
 

2. Sprinkle chicken with 1 teaspoon garam masala and 1/2 teaspoon salt. Place the chicken on the grill rack or prepared pan and cook until no longer pink in the center and an instant-read thermometer inserted into the thickest part registers 165°F, 4 to 8 minutes per side, depending on the size of the breast. Transfer the chicken to a clean cutting board and let rest for 5 minutes. 

3. Meanwhile, combine cucumber, yogurt, cilantro (or mint), lemon juice, the remaining 1/2 teaspoon garam masala and 1/4 teaspoon salt and pepper in a small bowl. Thinly slice the chicken. Split open the warm pitas and fill with the chicken, yogurt sauce, lettuce, tomato and onion.

Fusion catering party.

                       

Setting up food for a 25 person catering party at my clients home.

Pictured here. Sauteed shrimp in a tequila lime sauce. Jamaican beef patties made with lean ground turkey meat.

     

     Everyone loves a party. Fusion catering parties are a way to get educated while having fun. Learn how food can be nutritious, imaginative and delicious with your friends and family.

     Parties available for a romantic dinner for two and up to 50 people.

Client testimonial. Susan Trimarchi

     "I am a big fan of Will Yund's Fusion Personal Training. It is now my way of life. I gave up fast food and put the glass of wine away for special times. I learned portion control and I lost over 100 lbs.But with that came a lot of loose skin, everywhere. The best decision I made was to call Will for personal training. I knew I could not do it by myself. I have lost so many inches that I have lost count. I pressed 75lbs today! The skin on my arms and legs is now tight, Will promised that I would be able to wear a tank top, which I had not done in years. I do now. Will's program of strength resistance along with a good healthy diet has given me back 20 years. It may say 61 on my birth certificate but I feel like 40.My advise, give up the junk food and join Will Yund, you will be very happy with the results."

Susan T.

Physical activity in daily life.

     Physical inactivity is a major risk factor for cardiovascular disease, and most Americans are not physically active enough to gain any health benefits. Swimming, cycling, jogging, skiing, aerobic dancing, walking or many other activities can help your heart. Whether it's included in a structured exercise program or part of your daily routine, all physical activity adds up to a healthier heart.

     According to the latest joint American Heart Association/American College of Sports Medicine guidelines on physical activity, all healthy adults ages 18–65 should be getting at least 30 minutes of moderate intensity activity five days of the week.

     Here are some examples of physical activity you can add in your daily life.

       

    . Go for a walk after breakfast and after dinner. 15 minutes each walk.

    .  When walking, pick up the pace from leisurely to brisk. Choose a hilly route to increase difficulty.

    .  Do a fun at home workout with your spouse or kids.

    .  Plan family outings and vacations that include physical activity ( swimming, hiking, etc.)

    .  When golfing walk instead of using a cart.

    

    .  Take the stairs at the mall or office instead of the elevator.

   

Fast food: This video says it all.

http://www.youtube.com/watch?v=4IGtDPG4UfI

     Don't eat fast food. Really there is no nutritional value . They process the food so much that it is almost fake! 

Recipe of the week. Sake steamed clams with shirataki noodles.

     This is a recipe from my restaurant "lime" probably the only recipe I will share from that menu. 

     I am really trying to promote the Shiratki noodles because I think people will really love them. Please see my post about "Shirataki miracle noodles"

     12- Little neck clams

     2- garlic cloves

     2- scallions 

     1 tbsp of freshly ground ginger

  

     1 tbsp of olive oil

     1/2 cup of sake 

     1 serving size of shiratki noodles

     1 teaspoon of salt

      Wash the clams well and leave to stand in salted water for a couple of hours to wash away all the sand.

     Finely chop the scallions, garlic, and fresh ginger. Add the olive oil, scallions garlic, fresh ginger, and clams into a saucepan and place over a high heat. Add salt and sautee for about 1 minute. After 1 minute add the sake then immediately cover and leave to cook for about three minutes. Once the clams open add the noodles and cook for about 1 more minute, at this time if you need more broth add more sake.

     Serving size: 1

     * If you would like to add a vegetable to this recipe try baby spinach.

     

     

The importance of a warm-up and stretching.

     A warm-up period before any workout is very important. It helps improve the flexibility of the muscles to prevent injury.  A general warm-up should consist of 5 to 10 min of riding a treadmill , elliptical or stationary bike. You'll be increasing your heart rate, blood flow, deep muscle temperature and respiration rate which readies you for your workout. 

     Stretching should be done following a warm-up and or workout, to increase your range of motion and decrease the likelihood of injury. The increased body temperature increases the elasticity of muscle tissue (collagen).  You should stretch every major muscle group in your body and hold each stretch for 20 to 30 seconds.

     I always tell my clients that stretching is just as important as any other aspect of your workout routine and the only way to reach your peak physical performance. 

     

Slow down in the gym.

     Working to fast through repetitions and using momentum instead of muscle power will result in less muscle building and calorie burning. You'll also be increasing your risk of serious injuries such as torn muscles or connective tissue.

     You can easily fix this if you take about 5 seconds for each repetition: 2 seconds to lift the weight and 3 seconds to lower the weight. On the negative phase of the repetition (when you are lowering the weight) it is very important to fight against gravity so that you give your muscles a sufficient challenge.

     Try this the next time you workout. Remember slow and controlled movements are the key for impressive results from strength training.

Busting the myth: strength training for women. "I'll look like a man if I lift weights"

     "If I lift heavy I'll build muscles like a man."  That's just not true.

     

     One big reason is, women have lower testosterone levels than men and certain other genetic differences that make it much more difficult for them to put big muscle mass on. That being said women can progressively lose body fat and increase lean muscle mass just as men.

 

     Women achieve big bulky muscles only by choice. They achieve this only through extraordinary means, like steroids. 

     Women can workout 6 times a week and lift some serious iron, and the results will be a sexy, toned and fit body, thats how women are genetically built.  

     So go pump some iron ladies!!! 

     

     

   

when and how often should you change up your workouts?

The only time I suggest changing up your workout is if progression stops and/or  you get bored.

     

The only way you are going to make your body change is gradual progression. A lot of magazines and fitness tip websites will tell you to change up your workout program every X amount of days or weeks to "shock" your body ( 6 weeks, 4 weeks, 2 weeks, etc.) 

      

Ask your self this question.  How can you possibly make progress for your body if your constantly changing your workouts? For example, if you are lifting 80 lbs for 9 reps the only way you are going to make progress is if you try and push yourself to 10 reps or going to 85 lbs for 9 reps.  If you are jogging for 8 min before having to stop.  The only way you will get results is if you  jog faster or gradually increase your time.  Example: increase 20 seconds every time you jog.

     

If you are bored with your workouts try super setting: working opposing muscle groups without rest. For example, if you are training chest and back, do one set of chest and go right into the back exercise then go right back to chest and so forth. Super setting is a great way to make progress in you workouts.  If you are jogging on a treadmill for cardio you can try going outside or riding your bike for a change. 

  

The point I'm trying to make is don't change up your workouts just for the sake of change. Stay consistent, have fun, and push yourself!

     

     

      

Breakfast shake.

     This breakfast shake is one my original recipes.

     

     Breakfast is the most important meal of the day. You are actually breaking your fast.

     It's very important to have a breakfast that is high in good fats, (avocado, eggs, or cottage cheese) protein and carbohydrates. So that you are ready to face the day focused with energy.

     

     This delicious breakfast shake is loaded with essential vitamins, antioxidants, fats, protein and carbohydrates. 

       

     Try this shake before your workouts and notice a big energy boost. 

  shake:     

              1 cup ice 

   

              1 cup juice (your favorite juice)                                                                                                                                                                                                     

              

              1/2 cup blueberries                                                                                                                                       

              1/2 avocado                                                                                                                                 

              1 banana                                                                                                                                          

              1 cup baby spinach                                                                                                                       

              1 scoop protein powder (your favorite protein powder)                                                                                                     

              BLEND        

Fitness and health tip of the day: Shirataki Miracle noodles

Shirataki noodles are calorie, gluten, and carbohydrate free! And have been consumed in Japan for over 2,000 years.

     One of the great health benefits is that they are very high in fiber. Fiber plays a very important role in our diets. Shirataki noodles are made up of soluble fiber. Which slows digestion. More soluble fiber in your diet means you absorb more nutrients in the foods you eat. It allows the body to slowly absorb glucose and helps people with type II diabetes stabilize their blood sugar.

     Shiataki noodles should be in everyones daily nutrition plan.

     

Here is a link to my favorite brand. Try them you will love them.

http://www.miraclenoodle.com/index-new.html

Weekly recipe. Spicy Caribbean tuna!

Try this easy, heathy and delicious recipe. This recipe is high in protein and high in omega- 3 fatty acids. 

     The Benefits of Omega-3 fatty acids are remarkable. They may help reduce the risk of coronary heart disease.  They also help reduce stress, depression and high blood pressure levels. If you are having trouble loosing Weight, try increasing your omega-3 fatty acid intake.   Omeg-3 fatty acids are essential to human heath but cannot be manufactured by the body. For this reason, omega-3 fatty acids must be obtained from food. 

2 tbsp Freshly Grated Root Ginger
1-1/2 teasp Ground Cumin
1 -1/2 teasp Ground Coriander
1/2 teasp Cayenne Pepper
2 tbsp Olive Oil
1 tbsp Lime Juice
Salt
4 Tuna Fillets or steaks, (about 2.5cm/1-inch thick)

Instructions
1. Preheat the grill to hot and line the grill pan with aluminium foil.
2. Place the cumin, coriander, cayenne oil, lime, ginger and salt in a shallow dish and mix well.
3. Add the fish and turn to coat on all sides then grill for 3-5 minutes on each side or to your liking. Serve immediately.

4 Servings

About Fusion Personal Training

     

     I have over six years experience as a personal trainer.  Certified with the National Personal Training Institute, a top personal training school located in many cities across the nation. 

     

     I attended the school in Orlando Florida where I focused 100 hours on the theory and practice of personal training, 100 hours in basic nutrition, 100 hours in anatomy and physiology, and 200 hours of practical application of personal training.

     

     Over the past six years I have had a very high success rate with my clients reaching their goals. 

     

     My philosophy for personal training is three components that consist of, Fitness, Nutrition and Lifestyle. Nutrition plays a very big roll in reaching your goals. That's why I educate my clients with a customized nutrition plan. Being a chef I always have great ideas and healthy recipes for my clients.

     

     My goal is to provide the motivational and educational tools to help achieve a life that is balanced and healthy.....Fusion.