Friday, December 23, 2011

The Care and Prevention of Injuries: In a Nutshell




The Care and Prevention of Injuries

It is my passion as a Health and Fitness Professional to help athletes, dancers, and fitness enthusiasts attain and maintain healthy, balanced and functional bodies. An appropriate warm up prior to activity, a fitness routine that includes the care and conditioning of the feet, cross training done with consideration to specific goals, and adequate rest and recovery, are the basic ingredients to help my clients care for and prevent injuries.

This concludes the paper I had written for the Saint Mary's LEAP100 PPA Class Kinesiology Challenge. I had broken the paper down and posted it as a 4 part series over the last few weeks.
To read each of the 4 parts, you can find the links at the bottom of this post.
Thanks so much for taking the time to read these and I welcome any comments, suggestions, and questions.
Wishing y'all a Happy and Healthy Day!

Written by:
Melissa Adylia Gutierrez
of
and
for
Saint Mary's LEAP100 PPA Class Kinesiology Challenge
Read


Monday, December 19, 2011

The Care and Prevention of Injuries Part 4: Rest and Recovery


Rest and Recovery
This is Part 4 of a 4 part series
I have worked in the Health, Fitness, and Dance Industry for over 20 years.
My education and experience has given me the knowledge to understand how Rest and Recovery can impact the care and prevention of injuries


To maximize one’s physical potential, rest and recovery is as important to the equation as the workout. Dedicating enough time to rest and recovery impacts the care and prevention of injuries before, during, and after any workout.

Rest is conducive to recovery. Many injuries can be prevented when more time is dedicated to adequately resting and recovering after a long or exceptionally high-intensity activity. When engaging in high intensity physical activity such as distance running, dancing, or weight lifting, small micro-tears occur in muscle fibers. It is helpful to rest in order for muscles to recover and rebuild. The recovery and rebuilding process not only minimizes the risk of injury, it helps to achieve improvements in performance by building stronger muscles.

Rest helps avoid fatigue. When one is fatigued while participating in fitness activities, it is easy to become careless, neglect technique, and basic safety protocol. Rest can include taking a day off from all physical activity, easing back on the intensity or duration of workouts, or ensuring that enough time is dedicated to a full night’s rest.

Written by:
Melissa Adylia Gutierrez
of
Controlled Burn Fitness
and
Pedal Precision Indoor Cycling Classes
for
Saint Mary's LEAP100 PPA Class Kinesiology Challenge
Read
PART 1: Warm-Ups Prior to Activity
PART 2: Care and Conditioning of the Feet
PART 3: Cross Training
 

Sunday, December 18, 2011

Christmas Eve Morning Class and Class Schedlue for Dec. 19th-24th



December 19th-December 24th

 

MONDAY
6:00am
Controlled Burn Fitness Class
Follow link for class description and more information
Arrive early, fueled, focused, and remember that we do it with bare feet.
(Fullerton)

***************************************************************************

TUESDAY
7:30pm
YOGA
Follow link for location
I will be subbing the evening yoga class at the Fullerton YMCA
2000 Youth Way
Fullerton, CA 92835
(Fullerton)

***************************************************************************

WEDNESDAY
6:00am
Pedal Precision Indoor Cycling Class
Follow link for class description and more information
(Fullerton)

***************************************************************************

THURSDAY
7:30pm
YOGA
Follow link for location
I will be subbing the evening yoga class at the Fullerton YMCA
2000 Youth Way
Fullerton, CA 92835
(Fullerton)

*****************************************************************************

FRIDAY
6:00am
Controlled Burn Fitness Class
Follow link for class description and more information
Arrive early, fueled, focused, and remember that we do it with bare feet.
(Fullerton)

****************************************************************************

SATURDAY (Christmas Eve Morning)
Controlled Burn Fitness Class in
Follow link for class description and more information
Arrive early, fueled, focused, and remember that we do it with bare feet.
(Glendale)




Wishing Y'all A Happy and Healthy Holiday Season!
-Melissa Adylia Calasanz
-Melissa Adylia Gutierrez



Tuesday, December 13, 2011

The Care and Prevention of Injuries Part 3: Cross Training


Cross Training
This is Part 3 of a 4 part series
I have worked in the Health, Fitness, and Dance Industry for over 20 years.
My education and experience has given me the knowledge to understand how
Cross Training can impact the care and prevention of injuries

I love this photo!
However, if one is a cyclist, this would NOT be an example of an optimal cross-training choice.
; )

The human body is designed to adapt, in order to survive

When an athlete, dancer, or fitness enthusiast is training to reach a specific goal, there is a point in the conditioning process where the body adapts to the demands placed on it. The adaptation is sometimes referred to as a plateau by fitness professionals; many fitness enthusiasts would call it a rut. Whether the adaptation occurred in cardiovascular training, muscular conditioning, or while trying to achieve a specific body weight, many fitness professionals will suggest cross training in order to avoid these plateaus.

Cross training includes the use of incorporating a variety of fitness modalities in order to avoid hitting a fitness plateau, avoid muscle imbalances, retain interest in physical activity, and to care for and prevent injury. It is important for athletes, dancers, and fitness enthusiasts to understand which activities, exercises, and modalities would be considered appropriate cross training in relation to their specific goals.

The term cross training is thrown around in fitness magazines, ads for gyms and fitness studios, encouraging people to “mix it up” and “try something new.” Cross training is often misunderstood by many fitness enthusiasts.

When athletes, dancers, and fitness participants begin to experience muscle imbalances, injuries, or are stuck in a performance rut, it is helpful to analyze their cross training routines. Many runners will list cycling and swimming as their preferred choice for cross-training, along with trail running and mountain biking. The activities are excellent for promoting an active lifestyle, but they are not ideal choices for cross training, because each activity focuses on the utilization of muscle groups required for forward motion.

In order for a cross training activity to be effective, it should work different muscle groups than the primary activity. It would be recommended that runners, in order to experience cross-training benefits, participate in an activity that required lateral motion such as tennis or lateral agility drills.

To care and prevent injury requires one to maintain a balanced body. A body that is as strong as it is flexible is less prone to injury. Cross-training can help maintain a muscularly balanced and functional body. If weight training for maximum hypertrophy is one’s primary focus, there is a risk of losing mobility because of overly tight muscles which can inhibit range of motion and put stress on joints, tendons, and ligaments. It would be beneficial to begin incorporating flexibility training, such as Yoga, or Pilates into a body building routine, as appropriate cross training, in order to maintain functional mobility, and to minimize the risk of injury.

When I was released from physical therapy after sustaining an injury due to a fall that split my femoral cartilage cap and crushed my knee cap, my physical therapist said “we need to figure out what kind of cross-training will actually challenge a dancer.” When asked what he meant, he explained that dancers have a heightened physical awareness, and a dancer’s body knows how to adapt to different planes of motion and transfers of weight more than any of the athletes he’s ever worked with. He asked me so many questions in order to find an appropriate form of cross training. He told me to ride a bike and start hiking. He explained that he wanted me to be challenged physically and intellectually in a way that is different than dance.

Years later, when I began helping athletes and dancers recover from injury; I contacted him to ask about how he chose different cross training activities for athletes. It was at that time he shared something very interesting; he told me, when suggesting activities for cross-training, to athletes and dancers who have sustained an injury, it’s important to choose activities that are far from what they hope to do again so they will not get discouraged. When I asked for clarification he said “If I told you to go to dance class and you couldn’t do a jump or turn the way you used to, would you have gone back to class?”

Cross training when done with consideration to specific goals is excellent for avoiding muscle imbalances, boredom, and fitness plateaus, and can be an effective way to care for, prevent, and recover from injuries.

It can be an uphill battle!
It cannot be considered efficient cross-training if one does not challenge themselves in all planes of motion when trying to improve their performance.


Written by:
Melissa Adylia Calasanz
Melissa Adylia Gutierrez
of
Controlled Burn Fitness
and
Pedal Precision Indoor Cycling Classes
for
Saint Mary's LEAP100 PPA Class Kinesiology Challenge

Read
PART 1: Warm-Ups Prior to Activity
PART 2: Care and Conditioning of the Feet
PART 3: Cross Training
PART 4: Rest and Recovery (coming soon)




Friday, December 9, 2011

The Care and Prevention of Injuries Part 2:

Care and Conditioning of the Feet

This is Part 2 of a 4 part series
I have worked in the Health, Fitness, and Dance Industry for over 20 years.
My education and experience has given me the knowledge to understand how the Care and Conditioning of the Feet can impact the care and prevention of injuries

My feet in my favorite pair of Teva sandals, after a 15 mile hike/trail run with over 8,000ft of elevation gain, from Prisoners Harbor to Scorpion Harbor on Santa Cruz Island. Channel Islands National Park. September 2011
Melissa Adylia Calasanz

Care and conditioning of the feet
Care and conditioning of the feet is an essential component in the care and prevention of injuries. My years as a dancer set the foundation for instilling in me the habit of effectively warming up and articulating my feet as part of my fitness routine. My years as a Fitness Professional working with runners has helped justify my view that dedicating a substantial amount of time to the care and conditioning of the feet is necessary for the care and prevention of injuries.

A dancer will spend a considerable amount of time, in the beginning of their barre routine/warm-up, doing slow and repetitive exercises such as plies, releves, and tendus. These exercises can be interpreted in the fitness world as exercises that require slow and controlled repetitive plantar flexion and extension. These exercises help warm up the intrinsic muscles of the feet while also utilizing extrinsic muscles for many of the movements.

During the barre routine/warm-up, the exercises will progress to more intricate and challenging movements such as dégagés, frappés, and échappés. These exercises begin to incorporate and rely on more of the extrinsic muscles of the feet and leg and aid in the preparation for more intense and ballistic movements that a dancer will endure throughout a ballet class or performance.

When I began working with runners, I was surprised by how terribly de-conditioned their feet were. Each injured runner I have worked with had little to no awareness of what their feet were doing at any given moment, and many of them complained about continually rolling or spraining ankles. I had taken it for granted that runners, who spent so much time of their feet, would take the time to care for and warm up their feet before hitting the road. Not one of the injured runners, who had come to me for the Runners Conditioning Workshops I teach, had ever done any exercises that focused mainly on their feet.

In an article titled Your Feet are Your Foundation which was published on the Sport Chalet Running and Fitness page of their community site, I wrote how “Our feet are as important to our physical well-being/functional fitness as a foundation is to a structure,” Which got a lot of runners talking about how they do and do not care for their feet. Many runners take their feet for granted. Most runners, if they experience any discomfort while running will purchase a new, expensive, and overly supportive shoe, and hope for the best. In the same article, I noted “A good contractor doesn’t fix the instability of a failing structure with some nice paint and a picket fence; the contractor will first address the foundation, check its integrity, and go from there.” No matter how much paint is used to cover up the problems of a failing structure, it will collapse sooner or later.

I require all of my clients to participate in our Personal Training and Runners Conditioning Sessions with bare feet. Many runners resist working with bare feet because they are of the mindset that they have to wear shoes for stability, and many had been relying on orthotics to alleviate pain from plantar fasciitis, shin splints, and other issues of the feet, knees, and hips. It is important to work with bare feet as a way to prevent injuries. When feet are bare, one is not only afforded the opportunity to see their feet and toes, they are granted the luxury of heightened sensation. One can feel more connected to the ground and experience the different tactile sensations such as temperature, texture, stability. Heightened sensation and awareness are excellent ways to prevent injury when one is relying upon their feet to convey information in regards to the terrain they travel.

While participating in my last Ultra Marathon, it was pouring rain. Many runners were running with bare feet, I was running in Teva Sandals. The barefoot runners and other sandal wearers, and I were having a blast navigating the slippery, rocky, and very steep trails. Many of the runners that wore rugged trail shoes were having a difficult time making their way down without slipping every few yards. The conversations amongst the runners at the finish line were enlightening. Runners who had worn rugged shoes were overheard saying things like “I wish I would have taken off my shoes so I could have felt the trail better…” whereas I and the other sandaled and barefoot runners were heard saying things like “I am so glad I didn’t wear shoes today…”

Exercises designed to strengthen and stretch feet, articulate toes and integrate the intrinsic and extrinsic muscles of their feet and legs are extremely helpful in caring for and conditioning feet in order to prevent injury. The exercises I use and teach to my clients are similar to the ones used for a ballet warm-ups, and are done in both parallel and turned out positions. Many of the exercises consist of slow pointing and flexing of the feet, and slow spreading and articulation of the toes, progressing to more intricate and dynamic exercises that require transfer of weight and forward motion, when appropriate. The exercises, when included in a runner’s warm up routine, help facilitate heightened proprioception, improved strength and mobility throughout the kinetic chain, and help with recovery from injuries along with avoiding further injury, all the while, warming their body up for a run.

The book, Born to Run by Christopher McDougall, has more runners embracing the idea of training with bare feet, not just in personal training sessions and warm ups, but getting outside and running with bare feet. The book discusses The Tarahumara Indians, who some consider to be the greatest distance runners in the world. They not only travel extreme distances of up to over a hundred miles at a time, over rugged terrain, they do their running in bare feet or in very crude handmade sandals. Many runners are not only embracing the idea of running with bare feet, thanks to this book, they are beginning to pay more attention to the care and conditioning of their feet.

The runners who have focused on strengthening their feet have discarded their overly supportive shoes for neutral, lightweight, or minimal running shoes. They continue to improve their performance in marathons, trail runs, and ultra marathons, and are continuing to run pain and injury free.

My frozen toes atop a pile of soaking wet and muddy clothes after running the Pacific Coast Trail Runs 18k in the pouring rain while wearing my favorite pair of Teva sandals and a pair of Asics running socks.
November 2011
-Melissa Adylia Calasanz
:)
 
 
 
Written by:
Melissa Adylia Calasanz
Melissa Adylia Gutierrez
of
and
for
Saint Mary's LEAP100 PPA Class Kinesiology Challenge

 
Read
PART 1: Warm-Ups Prior to Activity
PART 3: Cross Training
PART 4: Rest and Recovery (coming soon)


Tuesday, December 6, 2011

Controlled Burn Fitness Class comes to The Pilates Body in Glendale on Saturday December 10th at 11:00am!

come to
each
Saturday
at
11:00am
Classes will be held each Saturday until February

Controlled Burn Fitness Classes
are the ultimate 1 hour Non-Impact, Core-Intensive, Full-Body-Conditioning experience designed to help each participant attain, and maintain a healthy, balanced and functional body.

Each class incorporates performance enhancing techniques used by some of the world’s greatest athletes, dancers, and fitness enthusiasts, to:
• Improve flexibility
• Challenge and integrate the core
• Improve muscular stability of feet, legs, and pelvis
• Learn to love Planks and build confidence in your upper body strength
• Relax and restore the body

Controlled Burn Fitness Classes are excellent for all fitness levels, from the first time fitness participant to the elite athlete.

Classes are done with Bare Feet
Let your tootsies breathe!
:)

Classes Begin on Time
Please arrive early.
It is essential to be present for the entire warm up to ensure you get the most out of each class.
No warm up =No class…because Melissa cares about your body, and so should you.

Please be kind to your fellow participants
Leave all perfume and other fragrances at home.
:)

Location
1460 Grandview Avenue, Glendale, CA 91202
818-265-9918

Pricing
FITNESS-ORIENTED DANCE CLASS
Intro Class $15.00
Single Session $ 18.00
Series of Ten 150.00
Packages can be used for all fitness-oriented dance classes
including
Bollywood with Debbie John!at 12pm
following the Controlled Burn Fitness Class

Wishing y'all a Happy and Healthy Day!
:)
 

The Care and Prevention of Injuries Part 1: Warm-Ups Prior to Activity

This is Part 1 of a 4 part series
I have worked in the Dance and Fitness industry for over 20 years.
My education and experience has given me the knowledge to understand how Warm-Ups Prior to Activity can impact the care and prevention of injuries.


Warm-Ups Prior to Activity
Whether it is an 18 year old professional dancer or athlete, with a perfectly conditioned body, a casual runner, Marathoner or Ultra Marathoner, or an over 40 year old male or female fitness enthusiast, warming-up prior to physical activity is a necessity.

Warm-ups prior to physical activity have a tremendous impact on the care and prevention of injuries. Warm ups are not only useful in raising body temperature which is helpful in preparing the body to endure more intense physical activity, warm-ups also provide the time to take inventory of how the body is feeling, and help nurture the mind and body connection, all of which help reduce the risk of injury.

The lack of consideration to raising the core body temperature prior to dynamic and ballistic movements found in dance, running, and many other athletic endeavors, can easily contribute to connective-tissue inflammatory problems. When the body is cold, the muscles and connective tissue lack elasticity.

Many dancers understand how a warm up that raises body temperature is essential in order to avoid injury. From the moment I began studying to be a dancer, my ballet teachers were always talking about how important it is for dancers to warm up, even before class started. When I began to work professionally, I became more aware of the importance of maintaining a disciplined warm up routine during rehearsals and prior to each show. Many dancers who did not have a warm up routine, were chronically injured, or in pain. These injuries became more evident during the winter months, since most rehearsal spaces and backstage areas are not heated. I attribute my lack of injury during my dance career to always maintaining a disciplined and considerate warm up routine before each show.

Many dancers want to conserve their energy prior to a show; however it is essential to find ways to raise body temperature, and prepare the body for intense activity, in order to avoid injury. There are many ways to warm up prior to intense activity such that is required in a two hour dance performance. My warm up routine consisted of several stages. I began my warm up by raising my core temperature with three to five minutes of continual, fast, diaphragmatic breathing through the nose, which is a basic Kundalini “Breath of Fire” exercise done while in a seated position. “Breath of Fire” is an excellent way to raise the heart rate, and increase blood flow throughout the body without having to exhaust any of the major muscle groups needed for a dance performance. I would progress to a slow and controlled ballet barre consisting of plies and tendues, followed by simple Pilates mat exercises and Horton Technique flat back and spinal articulations. These warm up techniques were beneficial because they were capable of raising my body temperature while conserving enough energy to endure two hours of intense dancing.

Our muscles are not unlike salt water taffy. If you take a piece of salt water taffy out of the fridge and try to pull it apart, it either doesn’t move or it crumbles. If you throw the piece of taffy on the ground with as much force as you can, it will shatter. However, if you hold the taffy in your hand and gently rub it, manipulate it and bring it up to a sufficient temperature, it will become more pliable, will stretch farther, and will stay in one piece.

My years of dance training and exploring different techniques led me to a career in the health and fitness industry specializing in injury prevention for runners. The most common chronic issues associated with running are plantar fasciitis, inflamed hip flexors, IT Band Syndrome, sacroiliitis, shin splints, patellar tendonitis. Many runners can also experience stress fractures of the feet, hips, and legs. When I began specializing in working with runners, there was one common factor between all of the injured runners that came to me. The runners who experienced such injuries did not warm up prior to their runs.

Runners that warm up prior to their runs, minimize the risk of injury. One of the easiest ways a runner can warm their body sport-specifically, is to walk. I encouraged runners to enjoy a 5 minute leisurely walk, where they take inventory of their feet, stride, posture, and breathing, and adjust where needed. If a runner is recovering from an injury, I encourage them to begin with a 5 minute leisurely walk as mentioned before, followed by 8-10 minutes of brisk walking, where they are encouraged to review the inventory list from the leisurely walk.

Many runners risk injury when they are at the peak of training. It is not always easy for a runner to maintain a body temperature sufficient for intense activity while waiting at the starting line for a race. Many marathons are held during fall and early spring where temperatures can be as low as thirty degrees at the starting line. I encourage my runners to implement many of the techniques I used while I was a dancer, warming up before a show. Runners have told me the most helpful technique they have taken from me to use before a race to keep them warm is the Kundalini “Breath of Fire” which can be done standing in a cramped corral.

It is possible for a runner, dancer, and anyone who participates in physical activity to reduce the risk of pain and injury when they have a warm up plan in place and use it.

Written by:
Melissa Adylia Calasanz
Melissa Adylia Gutierrez
of Controlled Burn Fitness
and
Pedal Precision Indoor Cycling Classes
for
Saint Mary's LEAP100 PPA Class Kinesiology Challenge

Read
PART 2: Care and Conditioning of the Feet
PART 3: Cross Training
PART 4: Rest and Recovery (coming soon)




Tuesday, October 25, 2011

Controlled Burn Fitness Classes Available in The OC!

is bringing her
to
Orange County!
 
Controlled Burn Fitness
This is the ultimate 1 hour Non-Impact, Core-Intensive, Full-Body-Conditioning experience designed to help each participant attain, and maintain a healthy, balanced and functional body.
Each class incorporates performance enhancing techniques used by some of the world’s greatest athletes, dancers, and fitness enthusiasts, to:
  • Improve flexibility
  • Challenge and integrate the core
  • Improve muscular stability of feet, legs, and pelvis
  • Learn to love Planks :) and build confidence in your upper body strength
  • Relax and restore the body
Controlled Burn Fitness Classes are excellent for all fitness levels, from the first time fitness participant to the elite athlete.

Classes begin on time
Please arrive early.
It is essential to be present for the entire warm up to ensure you get the most out of each class.
No warm up =No class…because Melissa cares about your body, and so should you.

Important
We do it with BARE FEET!
Bring a towel. You will need it!
Bring some water. You will drink it!
Bring an open mind and please let your instructor know, before class begins, if you have any physical limitations, concerns, or questions.
:)

Build the best foundation for your runs!
Controlled Burn Fitness Classes are the best Runners Conditioning Classes around!
Controlled Burn Fitness Classes help Runners of all fitness levels
Go for Intensity while Avoiding Injury.
Whether you’re a walker training for your first 5k, a Marathoner who wants to avoid injury or recovering from an injury; an elite runner; or ultra runner who desires focused intensity to improve and maintain your performance,
Controlled Burn Fitness Classes will help to get you there!

Book It!
Workshops
Warm-Ups
For you, your Run Club, or Fitness Studio, at the location of your choice.
Contact Controlled Burn Fitness for more information
info@ControlledBurnFitness.com



Don't Forget
Pedal Precision Indoor Cycling Classes
are perfect for cross training!

Tuesday, October 4, 2011

Pedal Precision PLUS! Indoor Cycling WORKSHOP!

2 Hour Indoor Cycling Workshop
Comming Soon to
Pedal Spin Studio, South Pasadena
Stay tuned to the
Pedal Precision Facebook Page
so you will be the first to know when it is announced!

Photo By: Tavis Coburn

Melissa Adylia Gutierrez of Controlled Burn Fitness
will be delivering Everything You Love about her "Pedal Precision" Indoor Cycling Classes
in this 2 Hour Workshop

Core-Conditioning
Breath Control
Body Awareness
and Endurance

1st Hour
You'll enjoy a 1 Hour, delicious Indoor Cycling Class that is Intense, all about Finesse, and sometimes Humbling, yet appropriate for all fitness levels, from first time riders to hard core fitness enthusiasts.
This 1 hour class will get a bit more 'in depth" with the philosophy behind the program design of each Pedal Precision Class; introducing techniques to help intensify and modify your workouts, on and off the bike.

First Time in a Pedal Precision Class?
Don't worry
The class will follow a general structure of relentless intensity, yet the class will progress with consideration to all levels of participants, and will be adjusted to accommodate the each participant's physical strengths, and limitations.

2nd Hour
The PLUS
The 2nd Hour of the Workshop will include:
Full Body Flexibility
Sport Specific Core Conditioning
Stretch & Recovery Techniques

What You Should Know
We will be working with BARE FEET once we get off the bikes.

It is in your best interest
To contact the instructor, Melissa Adylia Gutierrez, at info@CotnrolledBurnFitness.com prior to the workshop if you have any injuries or concerns that you would like to have taken into consideration before attending the Workshop.

What the Workshop Provides
A 2 hour workshop designed to help indoor cycling enthusiasts, athletes, and fitness participants of all levels,  attain and maintain healthy, balanced, and functional bodies, in and out of the indoor cycling studio.
Relentless Intensity that you and your body crave
Enhanced body awareness, progressive core and flexibility techniques, new tools and information to intensify or modify your workouts and recovery, on and off the bike
Post Workshop Q & A

What You Should Bring
An open mind
Water
Be prepared to try some new things, and feel free to ask any questions on how to intensify or modify your workouts to fit your needs.
Yoga Mat if you feel you may need one for the 2nd 1/2 of the Workshop

Your Clothing Should
Allow full range of motion while maintaining modesty
Not trip nor inhibit your ability to perform an exercise
Allow for your Trainer/Instructor to view the outline of your body, especially feet, knees shoulders, neck and back
Keep your body at the desired temperature and comfort level throughout your class.
Please feel free to wear layers and use them appropriately from the warm up, through the work out through the cool down.

Please arrive fueled, focused, hydrated, and ready to work hard

After the Workshop
Regularly Scheduled "Pedal Precision" Indoor Cycling Classes are available in Montrose, South Pasadena, and Fullerton
Classes may be booked at your Indoor Cycling Facility.
Please visit the Controlled Burn Fitness Facebook Page to keep up to date on Controlled Burn Fitness and Pedal Precision Classes, Workshops, and Specials.
*First Class is FREE
in South Pasadena and Montrose!
*FREE 1 Week Guest Passes for the Fullerton Location
for anyone who posts a request on the
Book this class at your Indoor Cycling Studio or Fitness Facility!
Contact Controlled Burn Fitness
info@ControlledBurnFitness.com

*Does not include Workshops, or Special Events

Monday, October 3, 2011

"Pedal Precision" Indoor Cycling

“Pedal Precision” Indoor Cycling
 with
 of
This is not your typical Spin class!
This is a WORKOUT!
“Pedal Precision” Indoor Cycling incorporates
Core-Conditioning
Breath Control
Body Awareness
and Endurance.

The class is Intense, all about Finesse, and sometimes Humbling
While following a general structure of relentless intensity, each class progresses with consideration to all levels of participants, and will be adjusted to accommodate the group's  physical strengths, and limitations. Pedal Precision Indoor Cycling Classes are appropriate for all fitness levels, from first time riders to hard core fitness enthusiasts.

Come with an open mind
Be prepared to try some new things, and feel free to ask any questions on how to intensify or modify your workouts to fit your needs.

Please arrive early
We begin class on time.
It is essential that each participant is present for the entire warm up
to ensure you get the most out of each class.
No warm up =No class

What to bring
Your desire to get sweaty while enjoying an intense workout!
A Towel-you will need it! Water-you will drink it!

Please arrive fueled, focused, hydrated, and ready to work hard
What you put into your body determines what you will be able to give to your workout.
Classes may be booked at your Indoor Cycling Facility.
Please visit Facebook to keep up to date on Controlled Burn Fitness and Pedal Precision Classes, Workshops, and Specials.


Book this class at your Indoor Cycling Studio or Fitness Facility!




Tuesday, September 6, 2011

The Official Goodbye to the Original Controlled Burn Fitness Studio Location and Hello Orange County!

 Here's the Complete Story
with pictures!
:)

It's Official!
Melissa Adylia Gutierrez of Controlled Burn Fitness
is now offering Personal Training in the OC!

Since my relocation to the OC (over a year and a half ago), I'm finally making it official that I will no longer be accepting Personal Training Clients in the Los Angeles, Glendale, Los Feliz,
or surrounding areas.
It's time for me to share my talents with the people of Orange County!
I will continue to teach my "Pedal Precision" Indoor Cycling classes at Pedal Spin Studio in Montrose, for the time being, and I'm planning to hold some incredible workshops at the South Pasadena location in the near future.
Please stay up to date with all the Classes and Workshops via the

Please read on for the complete story behind my decision
and for information on Personal Training, Private Group Fitness Classes, and Workshop rates in the Los Angeles Area


On the morning of May 24th, 2011
I woke up at 5:15am, excited that I'd slept in past 4am on my day off.
I had planned on spending the day enjoying an early morning hike along the Morro Ridge Trail in Crystal Cove State Park followed by some quality time with my kayak in Newport Bay.
I was surprised to see a voice message on my cell phone, and noticed I had missed a call that had come in at 12:45am. All I could think was "who the heck do I know in Glendale who would be calling me in the middle of the night." It turns out it was one of the calls no business owner wants to get...it was from the Glendale Police Department. The officer said "Hello, this is the Glendale Police Department. I am calling about an incident at your business. Please call us back at this number ________. Your incident report number is________."
UH OH
I figured it wouldn't be anything too bad, Most likely just some drunk bar-fly, from The Blue Moon Lounge, passed out and fell through the window or something.
Nothing bad ever happens in North Glendale.
Wrong
:(
Once I got a hold of the GPD, I was instructed to call the Glendale Fire Department.
I knew this wasn't going to be good
It wasn't.
I was informed that there was a fire but they wouldn't tell me what had happened or how bad the damage was. All they could tell me was "you need to get to your business now."
Well, I was not thrilled. Not only was I freaking out thinking that everything I had worked so hard for, over the last 3 years, was literally down in flames, but I now had to drive 42 miles at peak traffic hour on a weekday. Anyone who knows about heading from Orange County through Downtown LA on the 5 Freeway, knows that it is anything but fun.
I didn't shower. Didn't even think to brush my teeth (which really grossed me out about 10 minutes into my drive once I realized it-eeew!). I just put on my clothes, and barely whispered to my husband (who was still my fiancee at the time) "I have to go." He looked so confused because he knew it was my day off and I could tell he heard the stress, fear, and tears in my voice. I didn't want to worry him because there was nothing he could have done. I just told him that "something happened at the studio..." and instantly he said "do you want me to go with you?"
(He's the best!)
I wouldn't let him.
No use in ruining his day too, when there really was nothing he could do.
I did call Miss Tina H., once I was on the road.  She has been one of the most influential people in my life. She's known me since I was 17; happens to be my high-school-sweetheart's Mom; and if it was not for her, the Controlled Burn Fitness Studio wouldn't have existed in the first place. She had been my business advisor and voice of reason for many years. I may not have a biological mother who is still living, but I have Tina,
and I don't think I could ask for anyone better for keeping my head on straight.
:)

When I arrived at the studio, things didn't look too bad
:)

WHEW!
It pretty much looked like the photo above, which was taken on July 12th, 2008
the first week the studio opened.
Sadly, the little deli next door to my studio was pretty much burnt to a crisp.
I really thought I dodged a bullet! Things were looking up...

Until I "looked up" a little closer
UH OH
That hole wasn't there when I left the day before.
But, really, a little hole on the facade? No problem, I could deal with that!
:)

But why was my bathroom mirror completely smashed to bits
and sitting outside, in front of the studio?
This really wasn't making any sense.
I needed to investigate...hmmm, but my key wouldn't turn the lock on the door. The door was completely mangled, and no locksmiths were open at that hour (it was only 6:15am at that point-I drove like a maniac), so I did the only logical thing any girl would do
I called My Mechanic!
Greg came right away. He used a little hatched to bust the deadbolt and we went inside.
Turns out, the fire department had used their hatchets to pry open the door, bending the metal framing. They were kind enough to "lock" the door behind them
using the hatched to pry the framing closed.

It only cost a few dollars to fix
: /

We were instantly greeted with that distinct fire-y stench
but all looked pretty good.
Until I opened the bathroom door.

OK, now I know why my mirror was outside

Hmmm, I don't remember removing the door to the crawl-space either
or having a skylight
but it sure is bright in here

Oh, Hi Neighbor!

Aren't glory holes supposed to be a little bit lower

Well, I think I can fix that with a little re-decorating
No one will ever know, right?
; )

Looks like the neighbors decided to do a little remodeling too

Their skylight is much bigger than mine
Philly Cheese Steak, anyone?

On the Bright Side
No one was hurt.
Sadly, the little deli next door to the Controlled Burn Fitness studio was a complete loss. They had an electrical fire that started with a commercial fridge. Unfortunately, their insurance is refusing to pay and the city has been dragging their heels with the building/construction permits.

Big Decisions to Support a Happy, Healthy, and Active Life
Today is September 6th, and repairs and construction haven't even begun on my unit.
That's 4 months of my life, and my business, that have been hanging in limbo.
This fire came just after I had to deal with a flood in February, which was caused by the tenant  behind my studio (who is M.I.A.). The loss was below my deductible so I had to eat the almost $800 in ruined yoga bolsters and other supplies.
Ugggg
Before the fire I had really been reevaluating my choice to keep the studio, considering that I lived 42 miles away, and the long drive was really beginning to take a toll on me.
Commuting has always been something I worked hard to avoid, yet it is unavoidable when living so far away and having an obligation to such wonderful people who make me forget about the commute the moment their Personal Training sessions begin.
When I had opened the Controlled Burn Fitness studio, it fit perfectly into the life I had worked so hard to create. I always wanted to live within walking distance of work; I lived exactly 3.5 miles from my apt when I signed the lease on the fitness studio.
It really was perfect.
But things change
Priorities change
Life changes
My values have not changed
I choose to live a healthy, happy, active life.
Spending an extra 9 hours a week, sitting in a car, on the crazy highways of Los Angeles, has done nothing to contribute to the life that I want to nurture.
I had become stressed, constantly tense, for 45 minutes each morning, tyring not to get clobbered by all the big-rig trucks that speed at about 85mph at 4:15am when I hit the road on my way to my morning clients. The commute home was even more miserable. If I didn't leave Glendale before noon, I would usually have at least  an hour and a half to 2 1/2 hours stuck in traffic. My income was going to the gas companies, and to the upkeep uf my car. Time on the road was not allowing me to spend time on taking care of my body, my mind, or the wonderful man who was working so hard to provide us a wonderful life. I was no longer able to fit the activities I loved into my day because I had to accommodate the commute and my clients.
I was spending my time on the road.
My body has not responded well to this life.
So I'm ending it!
The commute
The stress
The waste of time
The lack of life
It needs to end 
I constantly began to think "how could I possibly continue to be an inspiring or motivating influence on my clients when I was no longer able to motivate myself
due to the choices I had been making.

I want my life back!
I need to make my life here, in Orange County, with my wonderful husband who has been so supportive through all of this. Never pushing me to give up my business, because he knows how much I loved it. Even though he's been watching it suck the life out of me, while I've been waiting for some miracle to get it rebuilt.
Even though he knows just as well as I do that it really isn't "good business" to "run" a business from so far away.  He never pushed me to stop driving up to Glendale, though he did begin to insist that I drive his car because he feels it is safer.

I tell my clients that life is about choices
 I tell them that each of us has the power to create the life we want; that we need to take care of our health and happiness in order to have something to give to the ones we love.
I was becoming a hypocrite.
I was putting my loyalty to the health and happiness of my clients, before my own.
I was no longer leading by example.
It's been easy to put my clients first, because I love what I do. I adore my clients and value them as people, as friends, and as hard-working, impressive, and inspiring human beings.
My clients are people I am proud to know.
They are people I will miss dearly.
But they will do great without me.
They are strong...body and mind.
I have given them plenty of information to keep their bodies pain and injury-free. I know they will find others who can take care of their needs.
I am not abandoning anyone.
I will be available to be booked at least 2x per month
when it fits into my schedule.

I'm not turning my back on my old life

I'm saying hello to my future
CHEERS!
Wishing y'all a Happy and Healthy Day!
 :)

-Melissa Adylia Gutierrez
Controlled Burn Fitness



Sunday, July 3, 2011

Personal Training, Group Fitness Classes, & Workshops Available While Closed During Construction

ANNOUNCEMENT

Due to Fire Damage
the Controlled Burn Fitness Studio will be closed during construction.
Personal Training, Group Fitness Classes, & Workshops
may be booked at the location of your choice*.

For rates and information send your inquiries to

Keep up to date on Workshops & Classes
offered at different locations during construction
by visiting the

*(restrictions apply)


Sunday, May 8, 2011

"Pedal Precision" Indoor Cycling Returns! Wed. May 11th 6:00pm


Melissa Adylia Gutierrez of Controlled Burn Fitness
Returns to Pedal Spin Studio
Wednesday Nights
6pm

It's Intense! It's all about Finesse! It's Sometimes Humbling!
 It's "Pedal Precision" Indoor Cycling 

This is Not Your Typical Spin Class
This is an Intense Indoor Cycling Workout


"Pedal Precision"
This Indoor Cycling Class incorporates Core-Conditioning, Breath Control, Body Awareness, and Endurance.
Come with an open mind, be prepared to try some new things, and feel free to ask any questions on how to intensify or modify your workouts to fit your needs.

All Fitness Levels Welcome!
First Timers, Beginners, Hard Core Riders, Everyone (except those who want to sit and talk and text on their cell phone-yes, I've seen it many time, just not in my class, I will not tolerate such silliness) are encouraged to attend.

Though Melissa has a reputation for delivering unforgiving bootay-kicking, don't be afraid to try this class!
Melissa is well known for giving everyone from the first time fitness participant to the hard core fitness enthusiast enough personalized attention to make sure that everyone feels challenged and that no one feels left behind-no matter how large or small the class.
Just be sure to introduce yourself, let her know about any injuries, concerns, limitations, and questions you may have.

Arrive Fueled, Focused, and Ready to work hard!
Come with an open mind, be prepared to try some new things, and feel free to ask any questions on how to intensify or modify your workouts to fit your needs.

Location


First Ride is FREE!




Melissa Adylia Gutierrez will be a Panelist/Speaker at an Event Hosted by Career Transition for Dancers

Presents a Free Career Development Conference
for Dancers and Performers

Saturday, May 14th
"Stepping Into Hope and Change"
Take control of your future and begin exploring and planning your next steps

Our first annual event is designed to address the changing economic climate for dancers.
Plenary speakers and break-out sessions will explore money management, career goals, personal statements, résumé writing, interview skills and job search strategies.
 
Eligibility
All dancers & performers – whether they are still dancing/performing, staying in the field, preparing for a transition, already transitioned, exploring other industries, next steps and career paths – are invited to attend. You do not need to be a Career Transition For Dancers client or union member to attend.

Melissa Adylia Gutierrez-Owner/Personal Trainer of The Controlled Burn Fitness Studio will be speaking with other Influential and Successful Professionals from the Dance and Entertainment Industry during this free career development conference for dancers and performers, including Joe Tremaine, Carrie Janell Hammer, Mark Baird, and many more.

RSVP required: Here

When
Saturday, May 14th
10am-4:45pm

Where
Museum Square
5757 Wilshire Boulevard - Main Floor
Los Angeles, CA 90036 or contact Sonja Haney, Outreach Coordinator at 323 549 6660 or shaney. @sag.org


Full Conference Schedule and more information can be found here