Thursday, February 24, 2011

Get Back into Shape for FREE!

No More Excuses!

Stop looking for a Quick Fix, Fad Workout, or Crazy Gimmick!
All the tools you need are right there at your feet!
The first step to getting back into shape:
Taking a step.
Followed by another.
And another.
Repeat for at least 35-45 minutes.
Walking IS one of the easiest, most functional, full body, cardio workouts available.
Best part:
It's FREE! : )

Wishing you a Happy, Healthy, and Active Day!
-Melissa Adylia Gutierrez
Owner/Personal Trainer
Controlled Burn Fitness

Wednesday, February 9, 2011

Runners, please, AVOID the INJURY!

It breaks my heart when I keep hearing runners talk about their chronic issues.
Actually, it really P***es me OFF!
Most of these injuries could have been avoided!

Some of the most overlooked and almost never mentioned reasons why injuries occur in runners is the fact that the majority of runners ignore the necessity to build a proper "foundation for fitness" before they decide to run, and to add insult to injury, many do not give their body a proper warm up and inventory before they begin a run.

I see many runners, once they have been injured, whose injuries could have been avoided 99% of the time.

There is no reason why anyone who runs slower than an 8 minute mile should get injured as long as they have a functionally trained, balanced body.

I encourage runners of all levels to invest 1/3 of their training time to conditioning a balanced and functional body, which means a body that is as strong as it is flexible, whose core has been trained sports specifically (that means standing core work. You don’t run on your back so why would you do your core work while on your back?), and feet that have been conditioned to endure what you will be dishing out to them; another 1/3 to recovery, which includes rest, massage, and inventory, and of course, the other 1/3 to your runs.

Read "Your Feet are Your Foundation" on the importance of "investing in your feet before you invest in your next pair of running shoes".

Stay Tuned for more information on great exercises for conditioning your feet and ankles, and for "WARM UP! How You Do It, When You Do It, is as Important as Your Workout."

Go for the Intensity. Avoid the Injury!

Related Posts
Professional Dancer Turned Reluctant Runner…
Your Feet are Your Foundation
Taking it Slow Before You Go-The Benefits of a Slow and Considerate Warm Up
Our bodies respond to how we treat them or neglect them
SMR (Foam Rolling) Class

Wishing You a Happy, Healthy, and Injury-Free Day!
-Melissa Adylia Gutierrez
Owner/Personal Trainer
Controlled Burn Fitness

Thursday, February 3, 2011

SMR (Foam Rolling) Class Friday 9:00am Feb. 4, 2011

Melissa Adylia Gutierrez
Owner/Personal Trainer of the Controlled Burn Fitness Studio
is thrilled to be offering a special
(Self Myofascial Release aka Foam Rolling)
Friday, Feb, 4th at 9:00am
Location and pricing information below

I'm sure you've seen those foam rollers

Maybe you've even used one
Many people haven't, and those who have are usually using them incorrectly.

SMR "Self Myofascial Release" aka Foam rolling
is a performance enhancing technique, used by some of the world's greatest athletes, dancers, and fitness enthusiasts to help promote and maintain optimal muscular flexibility and over ideal range of motion.
It is also used as a recovery technique prior to and after intense workouts.

I felt it was important
to offer a sample of the SMR "Self Myofascial Release" Workshop as a class for
friends and clients who will be running The Surf City Marathon on Sunday, Feb. 6th, 2011.
I want everyone to have the tools to perform their best!

This Class is essential for every active individual
SMR is excellent for anyone who experiences sore muscles, excessive tightness or decreased range of motion; anyone who wants to maximize their physical potential; anyone who needs a massage but doesn't enjoy a stranger's touch.

About SMR "Self Myofascial Release"
(Foam Rolling)
SMR (Foam Rolling) is an excellent tool to improve flexibility, is a perfect supplement to professional massages, and is essential for anyone who lives an active lifestyle, and/or is looking to maintain a balanced, well cared for body.

Please Note
This workshop can be uncomfortable at times, sometimes painful.
Please keep in mind that it is usually suggested that participants attended at least one
prior to attending an SMR Workshop.
This is to give each participant the awareness/tools to deal with discomfort and stress in order to enjoy the benefits of SMR.
Since many of you have not had the opportunity to attend either of those workshops,
just remember to
Breathe and Relax

3521-A North Verdugo Road
Glendale, CA

Schedule for Friday, Feb. 4th, 2011

Special SMR Class
Optimize your physical potential with this performance enhancing technique used by some of the world's greatest athletes, dancers, and fitness enthusiasts to help promote and maintain optimal muscular flexibility and over ideal range of motion

Runners Conditioning
A Runner's Specific Class focued on Flexibility and Core Conditioning 

1 Class $20 Cash
 Take the 2 Classes for $30 Cash

Please be considerate to your fellow participants
Please arrive at least 15 minutes early in order to get signed-in and settled.
Please leave all fragrance/cologne at home.
If you choose to wear makeup, please bring a towel or something to cover the Restorative Yoga props to help keep them fresh for the next person who uses them.

Wishing Eveyone a Happy and Healthy Day!
-Melissa Adylia Gutierrez
Owner/Personal Trainer