Category: The Freeze Technique
August 11th, 2010
Back in 2007 I was putting together some ideas for my first DVD. One of my friends insisted I should meet her client, who was the owner of a big fitness DVD company, to give me some guidance. I met with the client to find she was an overweight businesswoman with an even bigger attitude. Over the next hour she bluntly told me that I didn’t have any idea what a fitness video should be like or what American audiences wanted. Then the final few, defeating phrases we exchanged:
“Tell me something Lalo, is your video going to be FUN?” she taunted.
I replied, “Well, it is going to be challenging and…” but she cut me off before I could finish.
“Then it won’t sell!” she snapped. “Come up with something fun and people will buy. If you need somebody to produce it for you, we can help.”
Those were pretty much the words that closed that meeting. I walked back to my car with my ego feeling like it had been beaten with a bat over the last hour. It’s over, I thought. All that effort, time and money to create what I thought a perfect video should be like; it was for nothing. I felt like I’d been wasting my time on something that wasn’t going to work. I felt stupid.
On my way back home, I started thinking about all the possible ways I could make this video “fun” so people would buy it; music, props, costumes. The very things I disliked about fitness videos. Every idea just kept leading me back to something I didn’t want my video to be like in the first place.
So, I went back to the drawing board… and didn’t change a thing. Why? I decided that I was going to do something that I would enjoy working out to, like if I were creating it with myself as a client in mind. The Fun Factor lady was right; this was something completely different than other videos out there. It didn’t have bright lights or colors, no extremely happy people behind me doing the exercises, no porn-like music playing on the background. I knew that this video was either going to succeed or it was going to sink badly, but I was willing to live with it on my terms. People may like easy, but they want to see results. I decided to create the tools to deliver them, but it had to be physically challenging. I don’t know about you, but challenging is my kind of fun.
Months later, the Fun Factor company almost closed shop due to lack of sales, while my video got featured on TV, radio and magazines, including SHAPE as DVD of the month. The sales were (and still are) something I never expected. We started receiving orders from people all over the U.S. and the rest of the world including Japan, Germany, Australia, England, Italy, Austria, Switzerland, Vietnam, Peru, Venezuela, Mexico, Colombia, Argentina, Spain and Portugal. How these people learned about my video? I still have no idea.
Up to this day, there are still people who just don’t get it. To these people: Good things in life don’t always come easy. Why do you think I went to college? Do you think I was in my biology class thinking, this is so much fun!? I didn’t, because it wasn’t, but I knew a good education would benefit me in the future.
I truly enjoy exercise. I know it’s good for me, but that doesn’t mean I wake up every morning before my alarm because I cannot wait to go workout. Think twice! I’d rather sleep in, but I do it because I like the way a healthy body feels, and the way it looks too. I like to know that no matter what activity the day brings, I’m not going to feel like the last kid to be picked to play at recess; the one nobody wants on their team.
Big exercise companies know most of us are lazy. They know that in order to get their hands in our pockets they need to sell us something that promises to be fun and easy. They advertise their product like it will get us runway model looking bodies while we sit watching ‘American Idol,’ sipping on a root beer float. If it were that easy, everybody would be fit already. People act like being healthy is doing somebody else a favor, rather than doing it for them selves. They want to have a body like so-and-so, but they don’t want to give up their daily grande Mocha Frappuccino. That wouldn’t be living! They want to get lean and look thinner, but don’t want cut this or that out of their diet. They don’t want to get sore, or much less sweat. They need something that’s easy and that won’t make them give up their so-called pleasures in life. Many companies know that’s what we want to hear, rather than what we need.
Funny enough, a few weeks ago my rep suggested that I should check out this new abdominal machine because they needed a spokes person for their infomercial. The machine was actually pretty good and seemed to work the way they described it. Even though it was a big chunk of money, I declined. What was my reason? A few sections of the script they would not change:
“That makes it easier to get a tight, toned tummy AND lose those ugly love handles, too.
You can have so much fun on this, you shouldn’t even CALL it exercise.”
So, what made me start doing fitness videos? Two things. First, I wanted to help people achieve their fitness goals to give themselves something to be happy about. Second, I got tired of people asking me to write them a fitness plan at every party I attended. Instead, I give them a training session wrapped inside a case. You might think they would stop asking, but they still do. I just keep pointing at my DVDs. I wanted this to be the closest thing to training them without having them come over or without having to spend their vacation money on training sessions.
If you want to get in shape it’s not going to be an easy journey, but it will be a worthy one. Regardless of what type of exercise regimen you’re doing to achieve your goals, if the program, class, DVD or instructor is too easy, no matter how they may promise to make you look instantly amazing, you won’t. Your body needs to be challenged to transform from fat to fit, period.
Lalo Fuentes, CSCS
Personal Trainer & Lifestyle Coach
Los Angeles, California
June 18th, 2010
We are very happy to announce that SHAPE magazine Germany will be featuring Lalo Fuentes in this July 2010 Issue. The article will be 7 pages long featuring Lalo's signature moves and of course, his unique FREEZE technique. Here is a quick video blog where Lalo and Tara Macken talk about the article. Don't forget to pick up a copy of SHAPE this July!
Hope you guys are enjoying the World Cup as much as we are. Let the best team win!
Cheers!
Isabelle Deluca
LaloFitness
Send us your fitness questions to: AskLalo@LaloFitness.com
January 10th, 2010
Hi Lalo,
I always thought in order to keep your body challenged, you have to vary your weight loads to continually receive results. You specifically state in volume 2 that 3 to 5 lbs is what's recommended. Is this the standard as I really didn't feel my back muscles using 5lbs?
Also, I think you should have a before and after picture section on your site for the average person using the LaloFit system.
Thanks
Dianne
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Hi Dianne,
Before increasing any weight, make sure you have great posture, full range of motion and that you are able to “Freeze” at each point of the exercise. Those are the key ingredients for fast results. Once you can achieve that, go ahead and start adding small amounts of weight progressively.
Follow this table to match you fitness goals. If you want to achieve:
Power single-effort
1 to 2 repetitions at 80-90% of your 1RM (Repetition Max)
Power multiple-effort
3 to 5 repetitions at 70-85% of your 1RM
Strength
6 or fewer repetitions at 85% of your 1RM
Hypertrophy
6 to 12 repetitions at 65-85% of your 1RM
Muscular endurance/ tone (used in LaloFit workout videos)
15 to 20 repetitions at 67% of your 1RM
Both LaloFit workout videos are design to burn fat and get you lean and toned without getting you bulky by doing high amounts of repetitions while using light weights. If you master the “Freeze” technique, you should be able to feel the burn and get fast results. If you’re a beginner, start by using 3 lb weights. Once you are able to do the whole video with good posture using 3 lb weights, I would recommend increasing the load to 5 or even 7 lbs but not more than that.
You can make your workouts more challenging while using either of my workout videos by increasing the intensity of the workout and not the weight. You can do so by mastering your posture, technique and by decreasing the rest time. I shot both workout videos almost in real time and didn’t have an easy time. Even though I exercise several times per week I find these workouts pretty challenging, specially V.2.
LaloFit V.1 and 2 are full body workouts. On both videos, you are working your back muscles on the eccentric part of various moves. Your back muscles are keeping your body from being accelerated downward by gravity (i.e. push up to bridge), or upward by velocity, (i.e shadow boxing). Even though is not so obvious, by pausing at each point of the exercise, you’re activating and connecting with those muscles and making them work. Of course it won’t be exactly the same as doing pull-ups, which is a concentric back move, but you’ll still make your back muscles work.
Thank you suggesting us to post before and after pictures for people using the LaloFit system on our website, I think it’s a great idea! We’ll start working on that. If you or anybody else has before and after pictures that would like to share, please let us know.
Have a great day! 
Lalo Fuentes, CSCS
Fitness trainer & Lifestyle Coach
Los Angeles, California
November 6th, 2009
The segment I shot for American Latino TV hosted and produced by Daisy Fuentes will be airing this weekend with a repeat run in late December. Host Daisy Fuentes presents the story of radio/TV personality Ronnie Jr. and how he overcame his struggle with obesity.
The Los Angeles Viewers will be able to see the show on Sunday Nov 8th at 4pm. American Latino broadcasts on ABC 7 here in Los Angeles. The show, hosted by Daisy Fuentes, can be seen in over 100 cities nationwide. To find local airing days and times, click HERE or check TVGuide for local listing information.
Have a great weekend!
Lalo Fuentes, CSCS
Fitness Trainer & Lifestyle Coach
Los Angeles, California
October 25th, 2009
I would like to share with you the trailer for the second LaloFit workout DVD. The LaloFit V.2 DVD will come with a Timer, counter, behind the scenes, a quick 15 minute workout and much more!
Stay tuned!
Lalo Fuentes, CSCS
Fitness Trainer & Lifestyle Coach
Los Angeles, California
August 6th, 2009
hey guys, I know..its been a while since I last posted something in this blog. the reason..? nah..no excuses, but I have to say...We've been working on new products, website, and the new LaloFit V.2 which will be produce this coming weekend.
The V.2 of LaloFit will also be a FULL body workout just like the first one. You'll see that some muscles are being targeted directly and some other ones indirectly, but you'll be working your whole body.
We've also been collecting all the feedback from you from all the different websites and we are paying attention to what you really like and what you've been asking to include or upgrade on our next video. You'll see we've been listening and we're going to give you more of what you like...with tons of more Q'ing! ;-)
Also, even though is not necessary, if you haven't tried the LaloFit V.1, I highly recommend you do. Even though both videos will be as hard and intense, it will really help you get the moves and the posture right before you jump into more complex moves that come on the second video.
I am very positive you're going to have a blast, and a fit body with this new DVD coming soon...
Stay tuned!
Lalo Fuentes
Private Trainer, Chef & Lifestyle Coach
Los Angeles, California
June 22nd, 2009
Here's a short video from the workout DVD LaloFit as well as tips taken from the LaloFit Fitness Guide. I'll be posting more soon, stay tuned!
SIDE - TO-SIDE TOUCH
EXPLANATION
With your legs wide apart, squat down to one side and then alternate, keeping the extended leg straight and the bent knee in proper alignment with the toes. As you alternate from side to side, keep the weight of your body on your heels. This move stretches your gluts, inner legs, hamstrings and quads – you should feel this in the muscles along the fronts and backs of your legs.
TROUBLE-SHOOTING
Knees
If you feel pain in your knees, make sure that you’re not letting your knees go past your toes. Be sure to keep your quads parallel to the floor.
Groin
If you feel pain in your groin, don’t squat down as far and stretch gently.
DROP DOWN LUNGE ON EACH SIDE
EXPLANATION
Now we’ll rotate into a runner’s lunge position, so shift all your weight onto the front heel while keeping your knee from passing the tips of your toes. Keep your hands on the inside of the front leg for support and leverage. Exhale and let your hips drop, taking a second to connect with your body and allowing for a better stretch. Walk your hands towards the center as you rotate to the other side and repeat the stretch. This move stretches your glut, hamstrings and hips.
TROUBLE-SHOOTING
Knees
If you feel pain in your bent knee, make sure your knee is aligned with your toes. Keep all your weight on your heel and make sure to keep your front heel flat on the ground.
TRIANGLE LUNGE , ONE ARM EXTENDED
EXPLANATION
With your legs wide apart, squat into a side lunge or triangle pose, by squatting to one side with your other leg extended out straight to the side and flexed. Place your hand lightly on the ground to the inside of your bent leg. Your hand should only rest where it can reach, so don’t round over trying to touch the floor. The goal is the stretch, not touching the ground. Keep your weight on the heel of your bent leg and on your outer foot on the straight leg. Reach your other arm up and over your head, reaching in the same direction as your bent leg. Drop your hips as much as you can to feel the stretch in your groin, inner leg and lats, keeping your legs flexed and strong. Don’t let your knee pass the tips of your toes on your bent leg. Use your inner leg strength and abs for good form. Alternate sides for a good stretch.
This move concentrates on the hamstrings, inner legs and your obliques, our outer abdominal muscles.
TROUBLE-SHOOTING
Back
If you’re starting to cave in and round over, lift your chin and pull your shoulder blades together for a straight back.
Get the full workout DVD & fitness guide at LaloFitness
Share this with your friends!!
Lalo Fuentes
Los Angeles, Personal Trainer
June 15th, 2009
It happens very often..and the more it happens the more I try to remind myself of putting this post up, but now…I’m posting it!
OK so quick and simple, here is the rule:
If you want to make your butt, inner legs and hamstrings work during a move, keep your heels flat on the floor. If you squat down with your heels raised putting all the pressure on your toes, the stress goes to your quats and very often to your knees. I wouldn't recommend you work on your quats by keeping your heels up, there are hundreds of exercises that you can do for your quats without putting your knees at risk.
If you are:
Squatting, doing lounges, squat jumps, side to side jump, stepping up etc, keep the heel flat during the move.
Heel = Butt, hamstrings, inner legs
Toe = quadriceps, knee
Give it a try!
Lalo Fuentes, CSCS
Personal Trainer, Los Angeles
February 25th, 2009
Hey guys,
Hope you're having a great week. Good news, now you can purchase the LaloFit DVD at collagevideo.com.
This is what they wrote about LaloFit.
A solid aero/tone interval workout that features unique between-movement “freezes.” These short pauses challenge your muscles in varied ways while inspiring a zen-like, mind-muscle focus (e.g. a two-second “hold” at the bottom of a push-up forces you to consciously engage your pectoral muscles). The exercises themselves are familiar classics. The toning segments are controlled and well-sequenced; they include lunges, overhead presses and bicycles. The 90-second cardio intervals are tough; they feature higher-impact jogs, plyo-jacks and squat thrusts. Lalo’s one-on-one cuing precisely fits the workout’s style; he’s calm and unpretentious. Requires 2 to 5 lb. dumbbells. ©2008. DVD has: Music only option, Spanish option, Wide screen.
About Collage Video:
What makes us different?
We’re video exercisers like you. We actually DO the workouts.
Every video on this site has been tested by an ACE-certified instructor and a “regular person.”
They identify the good ones and discard the bad ones. Is the video unsafe? Poorly cued? Ineffective? Or just plain boring? Their critique determines what you see in this Guide.
We proudly do NOT carry every video. If you’re looking for “Breathe to Lose Weight” or “Stripper Aerobics,” you won’t find them here. Sure, we’ve done those videos. They’re like the movies sold on other sites -- they’re entertaining to watch.
But they aren’t effective -- they won’t give you genuine results. And results is what we think YOU want.
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So, get a video, get in shape, and write a review ;-)
Enjoy your day!
Lalo Fuentes
Personal Trainer, Los Angeles
