Tuesday, August 25, 2009

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.

Wednesday, August 19, 2009

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.


Monday, August 17, 2009

Fast food: This video says it all.


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

Friday, August 14, 2009

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.


Thursday, August 13, 2009

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. 


Wednesday, August 12, 2009

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.

Tuesday, August 11, 2009

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!!! 


Monday, August 10, 2009

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!

Sunday, August 9, 2009

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. 

              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)                                                                                                     

Saturday, August 8, 2009

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.

Friday, August 7, 2009

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
4 Tuna Fillets or steaks, (about 2.5cm/1-inch thick)

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.