Functional Aging

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Your Personal Best Training Studio
4102-E South Staples
Corpus Christi, TX 78411
(361) 857-5087 info@ypbtrainingstudio.com
  1. Beef with Fruit Salad

    2 servings

    Place 1 diced peach, 1 peeled and diced kiwi fruit, 1 medium diced red tomato, 1/2 small diced red onion, 1/4 cup shredded fresh basil leaves, and the juice and finely grated rind of 1/2 lime in a bowl. Toss with salt and pepper to taste and set aside.

    Grill two portions of extra-lean top sirloin steak over medium heat until desired readiness. (medium rare takes about five or six minutes per side.)

    Baked “fries”: Take 2 portions of a white potato and cut into 1/8-inch slices; toss the slices in a bowl containing 1 egg white, some Cajun seasoning and a pinch of salt. Spray a baking sheet, and bake the fries in a preheated 425 degree oven until crispy, about 20 minutes, turning once at 10 minutes. (When placing fries onto the baking sheet, drain off as much of the egg white as possible.) Season the fries with more Cajun seasoning after baking if you like yours really spicy.

    Place each portion of grilled sirloin on a plate and top each with half of the fruit salsa. Place a portion of the fries on the side, and enjoy this terrific meal with a glass of ice water.


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  2. Supportive and Tasty Meatloaf

    4 servings


    • 1 lb Ground Turkey Breast meat
    • 1 boil-in-bag bag Success Brown Rice (cooked)
    • 1 package Knorr’s Dehydrated Vegetable Soup
    • Chopped Spinach


    1.  Mix all ingredients in large mixing bowl.

    2. Shape into loaf in baking pan.

    3. Bake in oven at 375 degrees for 40 minutes. Let cool.


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  3. Tuna Cakes

    6 servings

    3 cans (5 oz.) low-fat solid white tuna
    6 egg whites or 3/4 cup Egg Beaters
    1 red apple
    1 medium onion
    1 tbs Caribbean ‘Jerk’ seasoning (I couldn’t find this for a long time so I used lemon pepper)
    1.5 cup Old Fashion Oatmeal or shredded sweet potato

    Preheat oven to 400 degrees. Rinse tuna by straining thoroughly. Chop the apple and onion into 1/4″ pieces. Mix all ingredients in a bowl thoroughly, add a small amount of water if necessary. Divide mix into 6 equal portions. Mold with your hands into large ‘meatballs’. Flatten into patties with centers slightly thinner than edges on a cookie sheet. Season the tops of the patties by sprinkling additional seasoning. Also put 6-8 drops of Worcestershire sauce on each of the cakes for additional flavor. Bake for approximately 25 minutes.

    Nutrition facts:

    • 120 calories
    • 24 protein
    • 15g Carbs

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  4. Turkey Sausage

    One pound of lean ground turkey will make four servings and these are great with an egg and low fat cheese as a breakfast on a bun on the run.


    • 4 oz ground turkey
    • one egg white
    • half tsp. ground sage
    • fresh ground pepper
    • dash of soy sauce
    • 1 tbsp. water


    1.Mix all ingredients in a bowl.

    2. Form into hamburger patty.

    3. In a nonstick skillet add some Pam. Fry patty, browning on both sides.

    4. When nearly cooked, add a tablespoon of water, cover, and cook a minute or two more on low heat to cook through.

    Tastes like breakfast sausage but without all the fat! Enjoy with your favorite carb (1 portion) for a complete meal.

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  5. Synergy Breakfast Casserole

    4 servings, adjust per individual

    3 cups Orieda O’Brien frozen hashbrown potatoes
    12 egg whites or 1 1/2 cup egg beaters
    option for a man: 4 whole eggs
    1 can Rotelle tomatoes
    fresh baby spinach
    1/2 cup fat-free or low fat shredded cheese

    Preheat oven to 350 degrees. Spray 9 x 9 baking dish with vegetable spray, lightly! Mix all eggs and tomatoes together, set to side. Layer potatoes,1/2 egg/ tomato mixture. Bake uncovered for 1 hour, remove and lightly sprinkle cheese over the top and bake another 5 minutes.

    Optional Ingredients: Thoroughly rinsed pinto beans, mushrooms, seasonings such as chili powder, salt and pepper. Experiment with the different flavors of egg beaters and Rotelle tomatoes! This recipe is a favorite of mine, many of you may see me eat this daily!

    Nutrition Facts

    • 157 calories
    • 15g protein
    • 17.5g carbohydrates
    • 3g fat

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  6. Breakfast Muffins To Go

    2 servings of 3 muffins

    1/3 cup oatmeal
    1/3 cup non-fat powdered milk
    1/8 tsp. baking soda
    1 tsp. cinnamon
    1 tsp. vanilla
    2 packets sweetner (I use spenda)
    4 egg whites + 1 whole egg
    1 scoop protein powder
    1/2 cup applesauce

    Mix all ingredients together and bake at 350 degrees for a half hour. Make the night before, and its great on the go!

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  7. Oatmeal Egg-White Pancakes w/Fresh Topping

    Prepared by Lisa Wright, CFT-LCI

    6 egg whites
    1 whole eggs
    1 cup quick oats
    1 Tbsp. cinnamon
    1/2 cup chopped fresh or dried fruit ( strawberries, blueberries, or rasins work well)
    3 packets of Splenda or other sweetener
    Nonstick cooking spray

    Combine all ingredients except cooking spray and fruit in a blender. Spray a medium non-stick skillet with cooking spray and heat to medium-high. When the pan is hot, Pour in half the batter. Cook on one side until the edges look done and batter bubbles in the middle, approximately three minutes. Then flip pancake and cook until no longer runny inside. Cook remaining batter the same way. Eat hot or at room temperature. Store in refrigerator in large resealable plastic bags or plastic wrap.

    Makes one serving (two large pancakes or four small)

    Nutrition per serving:

    • 290 calories
    • 23 g protein
    • 34 g carbohydrate
    • 8 g fat
    • 5 g fiber


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  8. Shrimp Ceviche

    Recipe prepared by Trainer Melanie Polasek and her husband Ken





    A major portion of one’s success to weight loss and feeling healthy is attributed to diet…some say as much as 80% of weight loss is attributed by diet. With diet being so important, Lisa asked me to add a new feature to my blog page – healthy recipes.

    However I am going to do this with a twist; …my husband (Ken) and I are going to take the selected recipe; prepare and taste it; and the fun part is we will provide you helpful hints and suggestions along the way.  The recipes we select, we hope you will find fun, to make and taste.

    Shrimp Ceviche for Lovers came to us in the February issue of IDEA Fitness Journal and we couldn’t wait to share it with you. ~Lisa

    Consider trying a lean, savory, aphrodisiac dish like this ceviche. It is a simple but healthy dish from chef Lourdes Castro, MS.  Ceviche Shrimp.  This dish is perfect for any meal and great for south Texas where shrimp, fish and limes are abundant.

    “I love this recipe for both its vibrant colors and its fresh flavors,” Castro says. “It is also very versatile: you can substitute any mild white fish for the shrimp. Just keep in mind that shrimp take a bit longer than fish to “cook” in acid, so cut the marinating time in half when substituting fish.”

    1. 2lbs large shrimp, peeled, deveined and butterflied or 2lbs firm white fish, thinly sliced
         (Notes:  We used 31-40 count shrimp from HEB)
         (Notes:  For the fish we used yellow tail tuna)
    2. 3 cups lime juice (from about 36 limes)
         (Notes:  Count of limes is correct…good news is this time of year 7 limes is $1!!)
         (Notes:  Juicing tool critical…takes about 20 min and a great exercise for your forearms to juice all these limes) (See picture)
    3. 1 habanero chili or 2 jalapeno chilies, stemmed and finely chopped
         (Note:  To make the dish hotter keep some of the seeds with the chopped chilies)
    4. 4 plum tomatoes, cored, seeded and chopped
    5. ½ red onion, halved and sliced very thin
    6. 1 cup lightly packed cilantro leaves and chopped tender stems (full sprigs for garnish)
    7. 2 Haas avocadoes, peeled and chopped
    8. 2 teaspoons salt


    Marinate shrimp/fish, lime juice, chili, tomatoes, onion, and cilantro in large bowl and toss well.

    Cover with plastic and allow shrimp/fish to marinate in refrigerator at least 2 hours.

         (Note:  We marinated ours for 3 hrs and were perfect.  As a trial we left half the shrimp whole; and half we diced.  Both sizes “cooked” fine during this time.)

    Garnish and Serve

    Spoon desired amount of ceviche onto a platter.  Top with diced avocado and cilantro sprigs.  Salt and pepper to taste.

         (Note:  We also served with toasted brown bread to add crunch and “mop” off the juices)
         (Note:  Served with chilled dry white wine)

    Per serving: 183 calories; 8.0 grams (g) fat (1 g saturated fat); 20 g protein; 12 g carbohydrate; 138 milligrams (mg) cholesterol; 628 mg sodium; 630 international units vitamin A; 36 mg vitamin C.

    We had fun making this dish and served it to our friends as a wonderful starter to our Sunday meal.  Our friends commented that the flavor and texture of the dish took them directly back to Cozumel – – sunny beaches and blue water.

    This is a simple and flavorful dish.   A good 45 min from start to finish preparing…shorter time if you purchase already peeled and deveined shrimp.  Keep in mind juicing the limes is a workout.

    Hope you enjoy your “sexy” shrimp ceviche and it not only tastes good but offered fun later on!!

    Source: Latin Grilling (10 Speed Press 2011).

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  9. Does Competition Motivate You?

    Back in December of 2011 we ran a Face Book poll asking our fans, “While exercising what motivates you to keep going?” The most popular answer was, “My competitive side.” Shortly after the first of the year one of my home clients got into a competition with some of his buddies and I found out about it through the grapevine. Corpus Christi, TX isn’t all that small.

    I wasn’t too happy about this contest and had many questions: By what criteria are you using to measure success? How long is this contest? What makes it fair? Their decision was to measure success by percentage of scale weight. While I didn’t totally agree with the health in this decision, it was for a short enough period of time that I agreed to help my client win. I can at times be competitive as well.

    About half way through the competition my client was able to get off his blood pressure meds with the supervision of his Dr.

    He also won the contest as per this text capture. (I was not there for the weigh in – remember, the contest was not my idea!)

    The weight loss was dramatic and the pictures below speak volumes to the results.


    My client loves to joke with me that I can sometimes be a downer. I prefer that he call me an educator because here is what actually happened and can happen to any of you. Of his total weight loss, 59% was his muscle. This always shocks people. Rapid weight loss is not usually healthy weight loss and can cause many symptoms – primarily a lowered metabolism. Metabolism by definition being the rate at which the body burns through a unit of energy called a “calorie”. Muscle is precious, it is your furnace, your pilot light and more importantly where the fat is burned off the body! Fat burns off the body in the mitochondria of a muscle cell as a result of heat.

    Ok, so I AM proud of the discipline that it took my client to WIN this contest. NOW, we are having it my way and trying to put some muscle back on his body.


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  10. Stretching and It’s Importance

    Stretching and the Importance of It as We Age                        
    By Melanie Polasek, CPT                        

    Most people who exercise spend the majority of that time burning calories and strength building. (Getting stronger or bulking up).  They often do not take minimal time to stretch afterwards.  Flexibility is often the most neglected component of fitness.  Studies have shown how important stretching is, and even much more so, as we age.  As the muscles are stretched, they lengthen and increase in range of motion.  This will keep you young and feeling good.

    In the past, it was shown that that static stretching (stretch & hold) before exercise would decrease injury, prevent post-exercise soreness and improve exercise performance.  But today, research shows is there is no evidence of such benefits.  Today, the preferred way of warming up for any physical activity is through dynamic (active) movement, instead of static stretching.  It is best to save the static stretching for the end of your workout, once the muscles are warm and more receptive to the stretch.

    Types of stretches:

    • Static stretching:  the most popular form – gradually stretch your muscle or muscle group until you feel mild tension (never to the point of pain) and hold the stretch for 10-30 seconds.   (Never force a stretch or bounce in the stretch).   This type of stretch is good after any physical activity.
    • Dynamic stretching:  A continual, controlled movement through a full range of motion like leg swings or lunges.   This is good to use for warming up.
    • Ballistic stretching:  Bouncing with repetitive movement to take the stretch beyond its normal range of motion.  (This type of stretching not recommended the average exerciser, as it can place too much tension and trauma on the muscle being stretched and its connective tissue.)

    So why stretch:

    1. Improves flexibility by helping your joints move through their full range of motion
    2. Helps reduce low-back discomfort
    3. Improves posture and balance
    4.  Stretching the back and shoulders will help prevent a slouching back
    5. Improves circulation by increasing the blood supply to muscles and joints
    6. Stretching keeps the muscles more supple and assists in lengthening the muscles
    7. A good stress reliever, which helps develop mental and physical relaxation
    8. It just feels good too


    Source:  Sally Anderson/Tampa Bay Times Thursday/Jan 12, 2012 Caller Times

    Read more:  http://www.peakhealthadvocate.com/753/stretching-shown-to-improve-heart-health/


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Your Personal Best Location
Your Personal Best Training Studio
Guaranteed Results!!!
4102-E South Staples
Corpus Christi, TX 78411
(361) 857-5087 info@ypbtrainingstudio.com