Unlock Your Highest Potential

Three VERY Important Things

FIRST: The wait is over…

Over the last month or so I’ve been trying to re-launch my website. I’ve experience server problems and e-mails being stuck on the server. That came to a head with some downtime for www.fusionts.net. Needless to say, this is NOT acceptable. It is tremendously important to me that you have uninterrupted access to the site, I am 100% committed to making sure you have all the fitness and health tools you need as my loyal clients and supporters - and that starts with providing you the resources and support my site and e-mails offer. With that said, I'm proud to say www.fusionts.net is finally back in service. And I’ve added a feature that my subscribers will definitely enjoy: Jot Sheets

I'm still reconfiguring the site infrastructure to better serve you so some parts are still “under construction”. Your patience regarding the matter is very much appreciated. Get ready for more exciting announcements over the next several weeks and please forward my site to your friends or to someone that you think might benefit from simply knowing a little more about health and fitness.


SECOND: Lance Armstrong is a P-I-M-P! He can date a whole mess of hot women, have ties to doping and still make plenty of money for a really good cause. Tour de France is not on Lance’s July calendar this year… instead pedaling a 100-mile loop that starts in downtown San Jose is in his agenda. That’s because LIVESTRONG CHALLENGE is being held this Sunday (7/13/08) starting at 730am. The start/finish line is on South Almaden between Park and West San Fernando. I know at least 16 FTS Athletes are doing the challenge. Its not too late to sign up to participate or volunteer. Challenge yourself!  


Fritzie Villegas


1. EVERYDAY next week is Spare the Air Day. Concentrations of ground-level ozone pollution are forecast to be unhealthy. Clear skies and hot temperatures will combine to produce poor air quality for the Bay Area. Even though, public transit is NOT free please try not to drive you car if you can help it.


2. In the words of Aaliyah… AGE AINT NOTHING BUT A NUMBER…. Dara Torres wears goggles that are older than Natalie Coughlin. Torres is 41 years old. In swimming, that's not old, that's Pleistocene. Torres swam in her first Olympic Games in 1984. Last year, she came out of a 7 year retirement, practically stepping out of a museum display case, to take a shot at making her 5th U.S. Olympic team at this week's U.S. trials. Mission accomplished: Friday night (July 4th), the old lady made the team by beating Coughlin to win the 100-meter freestyle. She now stands alone in history, the only five-time Olympic swimmer.


3. Do something nice and expect absolutely nothing in return.


4. I will be coaching a future Olympian


5. Look how far we've come as a society. The Olympians of ancient Greece competed in the nude, but - 2,500 years later - the political wing of the sporting world is in a tizzy because a handful of pretty young Olympic athletes posed topless for Playboy.


5. The A's Justin Duchscherer, who owns the majors’ lowest ERA (1.96), was named Sunday as the A's only representative to the American League All-Star team. Go White Elephants!


6. On a day of a crucial Olympic trial meet, Michel Phelps claimed he decided to wear a swimming cap that just happened to be in his bag. It was a coincidence that the swimming cap had a [BIG FAT] VISA logo/sign on it … Sure buddy! It has absolutely nothing to do with the fact that you just signed the biggest endorsement deal with them… right? FYI: it is against Olympic rules to use corporate logos in the Olympics (including trials). The U.S. Olympic Committee and USA Swimming sent a memo on April 30 advising all swimmers that the organization would enforce rules that prevent "commercial identification … except for the standard manufacturers' logo" from appearing on equipment during the trials. I guess Michael didn’t get the memo. Word of advice: your competing for 7 gold medals and in my opinion “you are the face of the Olympic Games” so be a better role model and compete for the pure love of the game. Don’t taint the Olympic spirit, Mr. Selfish!


7. Oftentimes, what you want to happen doesn't happen. But the mere action of TAKING action makes the most incredible things happen. Get stuff done. You'll see what happens. It will blow your mind…. DEVELOP THE TNT ATTITUDE – TODAY, NOT TOMMOROW


8. Rinse and Repeat: Brett Farve is contemplating on a return to the NFL…. 4 months and 0 games after retirement… Somebody F@(%*# UP in Green Bay !


9. If your living in the downtown area, take a stroll around SJSU… more specifically Campus Village … why? Because since July 1st , SJSU has been hosting Olympians headed to Beijing . SJSU is one the chosen places as a last stop to train and rest before heading to the Olympics.


10. I got nothing more to say ... instead I'm going to go out for a run right now.



Mrs. Fields


I was invited to a dinner party Monday night. So I picked up a couple of “cookie cakes” from Mrs. Fields as a thank you to my friend for inviting me. I get to the mall and there must have been 15 people on line at the cookie stand. But here’s the interesting thing... NO ONE on the line was fat. That’s right – EVERY person on the line appeared to be at least an “average” size. You’d think that it would just be a line of obese people waiting for a big bag of cookies.


You see, I disagree with many of my fellow fitness professionals when it comes to nutrition. I know so many who try to force their clients into unrealistic eating plans basically telling them to eat chicken breast and broccoli at every meal (never deprive yourself!)

Can you treat yourself with a cookie? Sure you can. Just don’t go overboard. Don’t have one at every meal and try not to eat one every single day. But sure, you can have one and move on. Treat yourself. If you tell yourself you’ll never have a cookie again, you will get frustrated and it’s only a matter of time before you fall off the wagon. I’d rather have my clients live a life of moderation and healthy weight maintenance than the ups and downs of big weight swings.

It’s really pretty simple. During the week, make smart choices. Workout intensely (but for a short period of time) and yes, you can treat yourself to a cookie too. And on a related note, last night, I bought a cookie for myself and I enjoyed the heck out of it.


Have a safe, fun and memorable 4th of July Weekend.




I know I’ve been absent for this past week, but lucky for you, I had seven bowls of awesome flakes this morning and I’m back with a vengeance. Who the heck wants to go to work after a long weekend? If you are like 80% of the population, I know how it is like to drag yourself out of bed on a Monday to prepare for another dreadful week at the workplace. To lighten things up here’s a clip of my favorite commercial. It doesn’t make me want to go out and buy Raspberry Mint Orbit Gum, but it does make me laugh every time I see it. By the way, Raspberry-Mint is the single worst flavor of chewing gum in history. I hope somebody got fired for thinking it up and having the idiocy for actually opting to market it.


On to the good stuff…


I opened my email this morning and I had 192 unread messages (busy weekend, haven’t checked it in a couple of days). First off, thank you for sending me questions. Like I said previously, I have an underlying passion to elevate fitness professionals to the same level of respect as doctors and lawyers. I really appreciate you sending in your questions and if you haven’t yet, or come up with any more, please don’t hesitate to send them in. Second off, the interesting this is that I would estimate that 75% of the questions dealt with essentially the same topic.


This week, I opted to answer majority of the question over this email because I believe a lot of people can benefit off one persons question. If you sent me an email and you can’t find the answer to your question here, rest assured you will be getting an email from me sometime this week.


Email Response to Various Clients


  • In preparing for my presentation this week (the focus is female training), I used Google images to dig up a picture of a high-heeled shoe for my power point. In doing so, I came across a 20-step guide to learn how to walk in high heels. Does anyone find it a bit scary that you can beat alcoholism in 12 steps, but it takes 20 to learn how to do something that will grossly warp your feet, ankles, knees, hips, and lower back? Elevating the heels in women is problematic simply because it shifts the weight so far forward. Plantar fasciitis, Achilles tendinosis, and shin splints are just the tip of the iceberg in terms of what can happen if you continue to walk in heels. Get out of the bad footwear and pick up a shoe that puts you closer in contact with the ground.  (Audrey, take advantage of Casual Fridays and tell everybody at Adaptec I said hello)

  • (Robert: Im a firm believer in the words "move it or lose it"). This is how a very interesting article in yesterdays New York Times (author Jane E. Brody) started out. 

Fact: Every hour of the day, 330 Americans turn 60
Fact: By 2030, One out of five Americans will be older than 65
Fact: The number of people over 100 doubles every decade
Fact: As people age, they lose muscle mass, strength, flexibility and bone. 
Fact: The resulting frailty leads to a loss of mobility and independence. 


Those last two facets may sound discouraging, but they actually are not. They aren’t because they can essentially be countered by another fact: regular participation in aerobics, strength training, and balance and flexibility exercises can delay or even prevent those conditions into your 90s and beyond! You see, regular exercise -- at any age -- helps maintain or build muscle mass, which, in turn, strengthens joints and improves function. As the article goes on to rightly say, the key is to start slowly and build gradually as ability and strength improve.  Most importantly is simply to start – Now! The lesson should be very clear, no matter what age: either get moving or stay moving.


  • The other day, I remarked that writing a marathon training program for an oft-injured runner is like being a drug dealer giving an addict her fix. To that, a colleague of mine (a great manual therapist in the area) replied, “Fritzie, you’re only a drug dealer if you’re dealing drugs illegally. Be her pharmacist; she’s her own primary care physician with this one: much less accountability.” As a fitness professional, all I do is provide you with all the necessary tools to be successful. It is up to you to use the tools or not. If you reach your goals, give yourself ALL the credit because it was YOU that put in the “blood, sweat and tears”. If you don’t reach your goals, don’t blame the trainer – look in the mirror and ask yourself “how do I make this current situation better”. (Laura, it would help as well if you completely read the manual that I wrote specifically for you. You paid for it... might as well put it to use.)

  • (Janae, do the bold words below and I guarantee you'll see results.) Researchers have just produced aerial photos of an "uncontacted" tribe in the Amazon rainforest. I'm guessing that these folks don't care about their six-pack abs or what's going on at XYZ internet forum. I am, however, guessing that they a) move a lot, b) don't eat refined crap, and c) probably have better mobility and are healthier than most people who claim to be "in shape." I doubt any of them have heart disease, plantar fasciitis, knee pain, or even that nauseous feeling you get after your friend forces you to watch "The Bachelorette" while you could be watching ESPN. So, for those of you who think you can't learn anything from a tribe in the Amazon, think again. Move more - and without machines. Wear shoes less. Eat more green stuff and meat (and preferably kill it yourself with a spear). Stand more and sit less. Train your body for function.




Even if you don't enjoy the content in this weeks email, you've got to give me some credit for being the first person in history to refer to "bird poo" in the subject line.

3 random thoughts to keep in mind this week

  1. The other day, while doing some online reading, I saw an article with the following introduction: “Forget avocado, evening primrose oil or other exotic ingredients, the latest facial to hit New York is a mask made with bird excrement. The Geisha Facial, available at Shizuka New York for $180, about $100 more than the shop's other facials, contains nightingale excrement.” The message is that you can sell people on any kind of crap (pun intended) that you want. 
  2. I'm heading to see my optometrist this afternoon and my physical therapist for my ankle - and I'm kind of hoping that they find something wrong with me to justify me wearing an eye patch and a wooden leg replacement . At the very least, it'll scare some of my clients (i.e. ballerinas …. Hint – hint - Nudge – nudge) into lifting heavy stuff. It’s a fact of life, females will never have the fast muscle gaining capacity of a man (translation: pink dumbbells doesn’t do anything for you and lifting heavy wont bulk you up)….I'm working on my pirate accent right now.
  3. If you’re feeling lazy and don't want to workout, try this: Go to the gym and tell yourself, "I'm just going to warm-up. If I don't feel better and ready to train after I warm-up, I'll go home for the day." I've used this trick with myself and with my clients, and I'd say it has a 95% success rate. Really! You get moving, the stimulants start to kick in, the endorphins start flowing, and all of a sudden the last thing you want to do is go home and sit on your ass. It's a beautiful thing.

Follow No One, Expect Greatness, Stay Strong


Have a Great Week!


All the best,

Fritzie Villegas