FUSION TRAINING SYSTEM

Unlock Your Highest Potential

Not For The Faint of Heart

TAGS: Hilary Clinton, Regis and Kelly , Prison Break ,  "Eye of the Tiger" , Olympics, Greys Anatomy , My Girlfriend ,Hells Kitchen , He Man "Thunder Punch" , Kelly Clarkson , Jack Bauer  , Soccer , Heroes , SF Ballet , MTV's Punked , Ronald Reagan

NKOTB! If you don’t know what that stands for – good! If you know what it stands for then most likely your one of those people that actually drooled over one of these guys BACK in the day.

Dear Mother Nature,

Im glad we have the same taste in music. Thank you for making it rain when NKOTB was performing outdoors in Good Morning America.

Respectfully Yours,

Fritzie Villegas

 

 

SOME STUFF I ACTUALLY LISTEN TO: Godsmack, FLOBOTS, FIONA, LIMP, BUCK, HINDER, ANI, TYPE O, Jay Z ,  

S & J, EVERYBODY, 36MAFIA, Disturbed, DAUGHTRY, MR. JAMES, InnerpartySystem. Rebellution , The Fall of Troy. El Rock LINKIN, GOLD, JUSTIN , Missy Elliot , 30H!3, A Day To Remember, Hollywood Undead  The Swell Season,

Rage Against the Machine, ATREYU , Young Caps of So The Empire State  , Da Devil Wears Prada  , Before Their Eyes  ,

Danyo Cummings , Craig David , Tony Corleone , NERD , Fort Minor

Dear Katelyn

Memo to My Girlfriend: Ditch the light weights (especially when you're dieting). You'll just end up with a fragile, weak, and soft looking body, otherwise known as the "skinny-fat" look. Your muscles will lack what's known as good neurogenic or myogenic tone (basically fancy words used to express muscle hardness). I know this is going to be a shock to you and your friends, but using light weights (i.e. that pink dumbell you like so much) while dieting (i.e. eating 2 peanuts and half an apple a day) will result in muscle loss - as an athlete (Kudos points: I said ballerinas are athletes) why do you want to lose muscle. 

Excerpt from Fascination With Pink: When dieting, the body will adapt to the caloric deficit by down-regulating many of the hormones involved with metabolism (T3, T4, leptin, etc.), as well as getting rid of metabolically active tissue (muscle.) Obviously you'd want to prevent this from happening in the first place, which is why I always recommend that women drop the 20 rep sets and start training with heavier weights.

 

The Inevitable Retort from My Girlfriend: Whatever! All the fitness magazines say I should use high reps for fat loss when I'm dieting, and they obviously know what they're talking about. Now when are you taking the garbage out?

 

My Response Back to My Girlfriend: When someone goes on a diet, catabolic hormones, which promote muscle breakdown, rise (bad). Anabolic hormones, which promote muscle growth, decline (also bad). Your body is smarter than you, and it will "slow down" to work at your reduced caloric intake. As a result, it'll reduce whatever is metabolically active — muscle. If you train light, you'll keep enough muscle to be able to continue to train light. But given this doesn't take a lot, from a relative and individual standpoint (i.e. it takes more muscle to lift a weight that limits you to 8 reps than it does to lift a weight that limits you to 20) you'll keep what you need to accomplish these generally 'easier' tasks. The key to a lean, hard body is a nice balance between nutrition, cardio, and low rep, heavy weight training. What builds muscle is what keeps muscle… Now, honey bun, im no rocket scientist but I think you need those lean muscles to do your “ballet thang” – right?

 

FYI… here’s a few more things, babe!:

 

  • You  need to eat more protein. You can't be on a diet forever. Learn to incorporate dietary breaks. Its ok to eat the cookies and cake that “I slaved over the kitchen” just for you.  

  • You're four times more likely to have an ACL tear compared to men. Get off the leg extension and leg curl machines and train your posterior chain more! Perform various deadlifts, box squats, Anderson squats, pull-throughs, glute-ham raises, one-legged back extensions, and lots of single leg work.

  • I secretly love it when you make plans to workout with me but do not ruin it by taking me to a yoga class or making me do steady state cardio with you for 30 minutes. I hate Yoga and Steady State Cardio!

  • Get off your cell phone, for the love of God!

Who Loves You?

Fritzie Villegas

 

21 HOURS AFTER POSTING THE ABOVE POST, I WAS TOLD I WILL BE SLEEPING IN THE COUCH FOR THE NEXT WEEK.

 

RELATED READING: FASCINATION WITH PINK , YOGA ARTICLE 

Dear Insane and Stupid Youth Soccer Coach 

I was watching a boys youth soccer league game and saw a maniac trying to fire up a bunch of kids before their game with push ups, jumping jacks and mountain climbers. For a second, I thought I was on MTV’s show Punked. Some might fault me for being somewhat reserved by "normal" coaching standards, but I think it's to my advantage in that people pay attention when I do significantly raise my voice. Its more important to note that it is easier to comprehend the cues that one receives when they're spoken to — and not yelled at — during the performance of an exercise.

 

Dear INSANE and STUPID Youth Soccer Coach,

 

Please stop attempting to make up for your lack of knowledge with more attitude. It is okay to be super intense at times, but that can ultimately work against you in the long run. If that’s your lame attempt to motivate them – STOP IT! You can actually desensitize them. Think about how parenting works. When typically quiet parents yell or get noticeably angry occasionally, it really gets their children's attention. If those parents are always angry and yelling, their kids simply ignore them and end up dysfunctional.You can scream, swear and say terrible things about an athlete's mother, but that won't change the fact that you don’t know your ass from your elbow. Your stupidity always shines through. Realize that these kids are young and the last thing they need is “army type drills” before a game. May I ask why are you doing push ups before a soccer game? You don’t train kids, you teach them! Get fired up when the athletes need it most, not when you are in the mood to blow off some steam about your own inadequacies.

 

Respectfully Yours,

Fritzie Villegas

 

RELATED PAGE: LEIGH HS

To Whom It May Concern

I could "inspire" people by playing "Eye of the Tiger" in the background but ....that's just cheesy. I REALLY want to inspire people, and light a fire under their ass. So, what better way to inspire people than for me to take on the role of blunt bastard and give whoever is reading this a dose of "tough love."

To Whom It May Concern:

You WISH you could make it to the gym three times per week, but darn it...you just don't have the time. Funny how you have "time" to check facebook everyday, play video games and watch an average of 20 hours per week of television. Hey, I need a little dose of Jack Bauer every week too or even Hells Kitchen, but I also need my dose of heavy squats and deadlifts even more. If you REALLY want to, you would MAKE the time to be in the gym. Prison Break can wait.

You WISH you had six pack abs or a butt so tight you could crack walnuts with it. So why in the heck are you going out drinking beer or martini's a few nights per week and eating pizza, tacos and ice cream every weekend? Sorry, but even if you ARE making it to the gym everyday, you can't out-train a poor diet. Quit making excuses why you're still above 20% body fat. Don't be that person who claims they "need their carbs." Bullshit. What you need is a big dose of "shut the fuck up and eat your protein and fish oil".

You WISH you were bigger. Awesome! Quit doing leg curls. Start deadlifting. If you don’t know how, hire me! Deadlift alone will add 15 lbs of lean mass in no time. Guaranteed.You WISH you could fit into those pair of jeans that you wore a few years ago that would make every guy's head turn in your direction. Fantastic! Quit performing copious amounts of steady state cardio five times per week! Start performing EST (Energy System Training) and lift REAL weights (couple that with not eating like a nimrod). Not only will you be able to wear those jeans again, but you will be able to drop kick the next person who grabs your ass in the bar.

You WISH you were stronger. Who doesn't? So why are you STILL performing 3 sets of 10 with EVERY movement. Did you NOT notice that you're still benching the same weight now as you were four years ago? FYI: 185 is not impressive. And it doesn't count when your spotter is essentially doing upright rows with your last three reps. Please incorporate more lifts above 90% into your programming. You can thank me later.

I could go on and on, but I think you get the point. Do what you NEED to do, not what you WISH (or want) to do.

Respectfully Yours,

Fritzie Villegas

 

RELATED READING: MY MOTIVATION , SALIENT POINT , WORK ETHIC

Dear Lazy People of the Universe

It never ceases to amaze me the excuses people will use to justify not going to the gym to train. Let me know if any of these sound familiar: “I have a hang nail.”, “I’m just too tired.”, “I forgot my gym shoes.”, “It’s that time of the month”, “I have a headache”. Honestly, whenever someone comes up with a lame excuse similar to the ones above, all I really want to do is Thunder-Punch them. This isn’t to say that some people don’t have legit reasons as to why they can’t make it to the gym on any given day. I get it. Stuff happens and sometimes “life” gets in the way. However, I often like to use a quote that I stole from Ronald Reagan when dealing with people who like to make excuses: “Many a man has failed because he had his wishbone where his backbone should have been.” Let’s stop for a moment and really try to digest that quote. You wish you could make it to the gym three times per week, but darn it, you just don’t have the time. Funny how you have “time” to watch an average of 20 hours per week of television. It amazes me how people never have time to train, but they always know what happened on Heroes last night or check their Facebook. Simply put, if you had a backbone, you would make the time to train. Grey’s Anatomy can wait and the world is not going to end if you don’t check your myspace comments for one day. Besides I can summarize the last episode of Gray’s Anatomy right here. Doctor sleeps with doctor. They both get a raging case of herpes and they’re sad. A patient dies. (Cue Emmy Award for Best Episode, ever. I should totally write drama).

 

At the end of the day, you can make all the excuses you want, but it’s not going to get rid of that extra 30 lbs of fat you’re lugging around. I realize that this is just me ranting (again) and it probably won’t mount to anything much. But I like to think that it may just help ONE person reach a tipping point and realize that excuses are like assholes; everyone has one. Im going to end in a good note... (wuuuuusa! wuuuusaa) ... I hope the video above does make you feel bad for making excuses. Have you ever seen Dustin Carter workout? He certainly doesnt make any excuses. 

 

Maybe (just MAYBE) you'll think about doing something productive today... like taking care of your body - NOW!

 

Respectfully Yours,

Fritzie Villegas

 

RELATED READING: MY MOTIVATION , SALIENT POINT , WORK ETHIC

 

Dear Regis and Kelly

My computer happens to be in the neighborhood of my television. My attention shifted from emails to the TV when I saw that Regis and Kelly (don’t give me a hard time why it was turned on to that channel) were featuring a transformation contest where a bunch of ordinary weekend warriors went to different personal trainers to get “toned” (I knew I was in for it when I heard that word).

 

Dear Regis and Kelly,

I heard the word “core” mentioned approximately 513 times in your show as trainers put clients through all sorts of stuff.  The third trainer guest was featured with some hardcore Kelly Clarkson song blaring in the background. I think I got dumber (and angry) by watching this segment.

Interval jogging on a treadmill nearly made me vomit in my mouth (if you don’t know why, differently hire me as your trainer).  Since when can you charge people for playing basketball with a trainer. I would have gone with dodgeball. That way you can throw stuff at the “under armour wearing” trainer for ripping you off. Last, you can actually find a way to make unstable surface training MORE injurious by exaggerating pronation even more. How? Simply do curls while standing on a BOSU ball in a pair of Nike Shox, Better yet, lets all just work out in our high heeled shoes (if you don’t own one, call Imelda Marcos)

I also realized that if I ever go nuts and decide to write my suicide note, you’ll hear “SINCE YOU’VE BEEN GONE!!!!” blaring in the background as I sob over my pen and paper.

Next time please have a guest that actually do know a ton of info about training the core (Begin shameless plug: Invite Fritzie as as guest because she is smart and sexy. End shameless plug). 

 

Respectfully Yours,

Fritzie Villegas

 

RELATED READING: MY PHILOSOPHY 

Dear Mrs. Clinton

Warning: this is as political as I will ever get in a blog or newsletter.

So much drama with the torch relay in SF, ongoing Tibet crisis and the US stand on the Beijing Olympics… A few people have emailed me in regards to my opinion of the matter at hand. On Tuesday(4/8/08) I read an article about Hillary Clinton advocating a partial boycott of the 2008 Beijing Olympics by the U.S. in light of China ’s “reaction to recent protests in Tibet and its lack of action in the troubling Darfur region of the Sudan Heres the edited/nicer version of my initial reaction to the subject at hand.


Dear Mrs. Hilary Clinton,

 

I interact with athletes on a daily basis (recreational, amateur, professional). Olympic athletes are on top of the spectrum. These are people that sacrifice everything for the sports they love and the opportunity to compete in the single,most prestigious sporting event the world has ever seen. They often struggle to make ends meet financially as their hectic training schedules compete with real jobs and school.  They leave their spouses for months at a time to travel all over the world to train and compete.

Meanwhile, you and Bill’s 2000-2006 tax returns report that you’ve earned a “not-so-financially-stricken” $109 million during that time period. I have a hard time believing that you have even the slightest semblance of a clue to realize what a huge deal an Olympic appearance means to someone who is making the sacrifices to which I alluded above.

Don’t get me wrong; I am all for human rights and sincerely hope that these issues are resolved quickly and peaceably - and I know that you were just recommending a partial boycott. However, Mrs. Clinton, if you need to make a political statement, stop wearing clothes that were made in China . Don’t buy cars of Chinese origin. Or, stop ordering Chinese takeout; take up your beef with General Tso. But, DO NOT even attempt to use a political spectacle to compromise anything for which all these athletes have devoted their lives. They deserve every bit of glory that comes to them.

  

Respectfully Yours,

Fritzie Villegas

  

RELATED READING: OLYMPIC JOT SHEET