FUSION TRAINING SYSTEM

Unlock Your Highest Potential

MARIAH

Dear Music and Food Lovers,

I’m going to keep this simple. Never (read: ever) skip a meal to “save” calories. How many of you skip out on breakfast everyday thinking that by doing so, you’ll burn more body fat? Yeah I thought so. One of the worst things you can do is to go for prolonged periods of time without eating. Second on that list is listening to what celebrities have to say on anything related to fitness. Case in point: Mariah Carey.....When asked how she was able to slim down, she was quoted as saying, “water aerobics is actually three times more effective than other workouts.”.... Correct me if I’m wrong, but Mariah Carey isn’t 70 years old, right? Water aerobics? Really? She also mentioned that she typically has her trainer move in with her so that she can’t sneak food...Note to self: assassinate Mariah Carey’s current trainer. Send resume to www.IheartMariahCarey.com.

Getting back on track, a great rule I like to give my clients is that you should eat to prevent hunger, not because you’re hungry. Strive for five to eight “feedings” per day (this is individual and depends on one’s goals) and never skip out on breakfast. Doing so will go a long ways in keeping blood glucose levels in check and providing some arbitrary improvements in overall metabolism. I say “arbitrary” because there is no evidence that suggests that if you skip meals, your metabolism will plummet faster than Eliot Spitzer’s career. Skipping out on one meal isn’t that big of a deal, I just wouldn’t make it a habit. The whole notion that it’s best to eat several meals per day has more to do with controlling blood-glucose levels (and thus appetite) than it has to do with overall metabolism. I could go into more detail on this, but frankly I have some business to take care of. ..... Grabs samurai sword and copy of “Emotions” cd to have a certain someone sign.

Do me a favor ... enjoy your lunch break... water is on me!

All the best,

Fritzie

TYPICAL

I received this question the other day.

Hi Fritzie,

I want some TYPICAL examples of earnings for fitness pros who are making money in corporate wellness.

Thanks,
Chris

Heres my response:

First, please understand that I write this with a pleasant smile on my face. Email does a lousy job of relaying the tone of the conversation. Second, why in the world would you want to know the TYPICAL earnings? I don't care what the typical is. I want to know how much loot the BEST company is raking in. Typical is not what I want from my life. And if you think I'm making too much of this... Words are powerful. Self-talk is powerful. Watch everything you say. Watch everything you write.

NO POINT AT ALL

G-AFTERNOON,

 

I was going to discuss the finer points of glycolysis today, and how in cells that lack mitochondria, such as the erythrocyte, the pathway of glycolysis is the sole provider of ATP by the mechanism of substrate-level phosphorylation of ADP. But no one is paying attention to the words I’m writing because OH MY GOD DAVID COOK WON AMERICAN IDOL LAST NIGHT! I CAN’T BELIEVE IT! (side note: Know what else I can’t believe? After watching Carrie Underwood perform on last night’s season finale, I can’t believe that she has never made my top ten list of celebrities to stalk). Here’s hoping that the country can finally get back to normal and pay more attention to the issues that really matter. You know, like inflating gas prices, health care reform, rising cost of food, and OH MY GOD THE NEW INDIANA JONES MOVIE OPENS TODAY!!!! War? In Iraq? Huh? TANKS! THIS MOVIE HAS TANKS!

 

You’re at work right now sitting in front of your computer trying to look busy. You spent the morning checking out chicks on Facebook and afterwards you finally achieved level 6 rogue status on World Warcraft which means you can finally increase the damage of your next spell and use your Mystic Knight, who coincidentally, has an invisible cloak+1. (side note: I have no idea what that means, but I’m about 90% sure girls are totally going to want to hang out with you now. Fist pump!!)

 

So now it’s mid-afternoon and you’re supposed to be working on those TPS Reports. However you just received a Google alert from all the blogs that you subscribe to, and now it’s time to get caught up. Today’s blog is exciting because somebody sent you a linked to a really cool site. … you mean you can actually learn something from here instead of checking myspace 10 times in a span of one hour.

 

You want some more moolah? Learn something everyday… the more you learn, the more you earn.  I have to say that the site is pretty bad ass. Although, I’m kinda miffed. My bio was supposed to include the fact that I speak two languages; English and Ewok. Sorry ladies, I’m already taken.

 

FOLLOW NO ONE,

 

Fritzie

VEGAS BABY!

 So my trip to Vegas was spectacular. Obviously I can’t tell you everything that happened in Vegas  but suffice it to say "it was a great time out!". Today is going to be completely random, so forgive the sporadic nature of this email. I tried to answer as many email questions as I can while eating at a buffet every three hours. If you dont see your questions answered below, give me a week to recover from Vegas until you start resending me your questions again.

When it comes to planks, many trainees (as well as trainers) are under the assumption that the only way to “progress” is to perform them for longer periods of time. I don’t know about you, but I’d rather swallow a live grenade than perform planks for MORE time. Furthermore, if I’m working with a client and only have 45-60 minutes with them, why would I waste 3-5 minutes just performing planks? That’s about as exciting as watching a marathon session of The Hills; only with far less puking and stabbing myself in the eye. The Hills makes me want to stab myself! I should totally write a children’s book.

Anyone who says you can’t eat healthy while traveling is kidding themselves. The people who say this are just too lazy to plan ahead and pack food ahead of time. The plane ride to Vegas was roughly five hours, so I knew that we had to pack food for the trip. Despite what many think, you CAN eat healthy while traveling - You just need to put forth some effort. Effort = work = you not being lazy = productive day = pat on the back for you = kudos = the world is a better place!

Want to know how many calories are in that McDonald’s Big Mac or Starbuck’s Caramel Macchiato before ordering? Next time you’re standing in line at your favorite chain restaurant, use your cell phone to text “diet1″ with the name of the restaurant and menu item. Within seconds, diet.com’s “Nutrition on the Go” service will send you a reply listing the calories, total fat, carbohydrate, and protein in the requested food. Then you can decide if your midday snack is worth the calories before chowing down!

I was talking with an athlete yesterday as he was warming up. I don’t know how we got on the topic, but he asked whether or not it was true that gum stays in your digestive track for seven years when you swallow it…..From Snopes.com: Although chewing gum is designed to be chewed and not swallowed, it isn’t harmful if swallowed. An old wives’ tale suggests that swallowed gum sits in your stomach for seven years before it can be digested. But this isn’t true. If you swallow gum, it’s true that your body can’t digest it. But the gum doesn’t sit in your stomach. It progresses relatively intact through your digestive system and is excreted in your stool…..Which leads to an obvious question. How long before I pass all those Legos I swallowed when I was five years old? Wait a minute (or ten), I’ll be right back. Holy cow you’re not going to believe this. I just poo’d an X-Wing Fighter! I’m totally going to sell it on e-Bay. Along with my dignity.

Toddles,

Fritzie

BLEEDING EARS

I listen to John Mayer..., lets just say that from time-to-time I like to listen to music that will make me want to punch someone’s face to the back of their skull while simultaneously making my ears bleed. And speaking of things that make your ears bleed, just the other day I overheard some personal trainer explain to his client that “you don’t need to train the core- doing heavy squats and deadlifts is all you’ll need.” While I applaud the fact that he’s advocating squats and deadlifts (that’s refreshing actually), to say that those two movements alone are all a trainee needs to train his or her “core” is a gross understatement.

Push-ups are actually superior to squats and/or deadlifts in activating the rectus abdominus and external obliques. (This according to a McBride, et al, 2006 unpublished study) ... translation... its good for you core... BIGTIME!!! Push-ups tend to get thrown under-the-bus and deemed too easy or too wimpy to include in any programming. I often find this comical since most trainees I come across can’t even perform ten push-ups, let alone perform them correctly. Push-ups are a staple in most of the programs that I write. I like the fact that push-ups are a closed chain movement (hands do not move) and allow for a bit more wiggle room for the scapulae (shoulder blades) to move. Conversely, bench press variations are considered open chained (hands move) and “fix” the scapulae into one position, which isn’t a great scenario for those with a history of shoulder issues. Side note: it’s been said that roughly 90% of all shoulder pathologies can be attributed to some form of dysfunction in the scapulae. I’ll often replace all benching with more rowing variations, and a healthy dose of push-ups.

S.A.I.D

The SAID principle explains that a certain exercise or type of training produces adaptations specific to the activity performed and only in the muscles (and energy systems) that are stressed by the activity. For example, running produces favorable adaptations in the leg muscles and the cardio-vascular system. However, the muscles and systems not stressed show no adaptation; so even heroic amounts of running will produce no favorable changes in, say, the arms. Of course, the adaptations that result from running do transfer somewhat to other sports that depend on the same body parts and systems (e.g. mountain biking).

 

I’ve spoken on many occasions about how you need to get fit to run, not run to get fit. This is applicable not only to staying healthy as an endurance athlete, but also to performing at a high level. You don’t have to look any further than the results the 2007 U.S. Olympic Trials in the marathon. For those that missed it, Ryan Hall not only broke the Olympic Trials record with a 2:09:02 finish, but also bested his nearest competitor by over two minutes. This adds to a celebrated list of accomplishments for the former Stanford standout; this list includes the American marathon debut record and American record in the half-marathon (59:43). The most impressive part?

Hall started as a miler – and didn’t even do his first marathon until April of 2007. Everything else was 1500m, 1,600m, 4,000m, and 5,000m – nothing that involved running for more than an hour. So, the next time you’re told that the secret to “breaking” into the running world is to simply up your mileage, think of Ryan Hall…running fast.

 

Take home message: train slow and you’ll be slow!!!     Related Reading: Endurance FAQ , Bonks