MAY: 10am Group Fitness Class Special

Save During the Month of May!

10am Group Fitness Classes for less than $17 each

when you purchase the 1 Month Unlimited Package

Save even more if you sign up for both the

1 Month Unlimited Package

and

The Adult Ballet Fitness Classes

$200 1 Month Unlimited Classes
There will be a total of 12 Classes during the month of May
The 1 Month Unlimited  Package brings each class to less than $17 each.
All classes will be on M W F at 10:00am

1 Month Unlimited Class package must be paid before Friday, April 29th
1 Month Unlimited Class package expires the last day of the month.
Only good for Monday, Wednesday, and Friday Morning 10:00am Classes.
No Refunds No Extension No Transfers No Exceptions

Single Class Rates
$25
Credit Card Reservation Required
Please leave a message with your full name and Phone Number
818-248-4242

BONUS
Sign up for the 9am
Adult Ballet Fitness Classes
and get the $200 1 Month Unlimited Class Package for $100!
Pre-Registration Required
No Refunds No Extension No Transfers No Exceptions.

Last Week to take Group Fitness Classes Without a Reservation

As of Wed May 4th

Reservations will be Required to attend all scheduled Group Fitness Classes

Don't forget

All Group Fitness Classes are available to be booked as a private class at any available time

for you and your friends, at the Personal Training Rate

The Controlled Burn Fitness Studio is a Personal Training Facility

The Group Fitness Classes were originally designed as a gift to my Personal Training Clients to expose them to new ways of relaxing, challenging and exploring their bodies; a way to supplement their workouts and have a venue to give their friends a chance to sample some of the things they’ve heard about. Over time, the M/W/F Group Fitness Classes have evolved into an ongoing series1 hour classes that have the intensity and focus of a Personal Training Session in a slightly more relaxed atmosphere.

While following a general structure, each class progresses with consideration to all levels of participants, and will be adjusted to accommodate the group’s general interest, abilities, physical strengths, and limitations.
Requiring a reservation ensures that I have enough information about the participants that will be in attendance in order to design a Class that will be enjoyable for all fitness levels in attendance. I keep the classes small to ensure enough personalized attention.

Group Fitness Class Rates (M W F)
$25 Single Class
$200 1 Month Unlimited Classes

1 Month Unlimited Class package must be paid before the 1st of each month
1 Month Unlimited Class package expires the last day of that month.
Only good for Monday, Wednesday, and Friday Morning Classes listed as "Open to the Public".
No Refunds No Extension No Transfers No Exceptions

Next Ballet Workshop Begins Wed May 4th
Pre-Registration Required
Contact the Studio with a clear message to with your full name and phone number to reserve your space
818-248-4242

Earth Day Special at The Controlled Burn Fitness Studio

In Honor of Earth Day

Friday, April 22nd, 2011

Take Class for $10 Cash

(reg $20)

Be Kind to Mother Earth and be rewarded

with a discount and a Happy, Healthy, and Well-Toned and Flexible Body!

Ride Your Bike; Take Public Transportation, Run, Walk, Hop, Skip, Jog, or Crawl your way to the
9:00am
"Flexibility, Core, and More" Class
at The Controlled Burn Fitness Studio
and save $10 on your Class!

Location
The Controlled Burn Fitness Studio
3521-A North Verdugo Road
Glendale, CA
91208
818-248-4242

Tell Your Friends!

Restrictions
Cannot be combined with any other specials/discounts.

Go “Barre-less” for the Month of May!

Go “Barre-less” for the Month of May!

Adult Ballet Fitness Classes
at The Controlled Burn Fitness Studio

We’ll be doing it “Barre-less”

 Pre-Registration Required

When

Mon/Wed/Fri 9:00am-10:00am

Up to 3 Classes per Week

12 Classes Total!

Starts: Wed May 4th

Ends: Mon May 30th

Where

The Controlled Burn Fitness Studio

3521-A North Verdugo Road

Glendale, CA 91802

Please call to reserve your spot

818-248-4242

How Much*

Pre Registration Required

Register by April 25th

$225 (less than $19 each)

Register by April 29th

$250 (less than $22 each)

Cash Payment Savings Option*

Register by April 25th

$200 (less than $17 each)

Register by April 29th

$225 (less than $19 each)

Drop In Rate if Space Permits*

$25 CK/CC

$25 Cash

*No Extensions, No Refunds, No Extensions, No Exceptions

Great for

• All ages (over 18), shapes, sizes!
• Anyone who wants a great non-impact workout that will give you legs and buns to die for.
• Anyone who wants to improve their posture, core stability, and flexibility
• Anyone who has always wanted to try ballet but was afraid of pink tights and being hit with a stick.
• Any Dancer who wants to brush up on technique without having to worry about choreography.
• Any Dancers who are working through, or recovering from, an injury and want to focus on technique.
• Athletes and fitness enthusiasts who crave a more focused and intellectual fitness experience.
• Athletes, especially runners, who want to transition in to barefoot running;
• Athletes, especially runners who are recovering from injuries (recurring shin splints, plantar issues, excessive tightness in hips, hamstrings, calves, etc) and have been cleared by their doctor to start engaging in physical activity.

No Pink Tights or Ballet Slippers Required! : )

Classes Include

• A considerate full body warm up.
• Basic “Barre-less” Ballet Class- fine-tuned to give your buns and legs an exhilarating burn that lifts and tones like crazy. By going “Barre-less” (not using a ballet barre), muscle imbalances and bad habits are revealed; enabling you to focus on underused muscles; Ideal symmetry can be achieved by letting dominant muscles take a back seat.
• Ballet “Floor Barre” exercises that focuses on improving flexibility and condition your core.
• Beginning to Intermediate Level “Barre-less” Class-the class will progress with consideration to the level and interests of the participants.
• Close attention to placement, articulation, and alignment of feet.
• Take Home Program with Ballet Terms; Definitions; Descriptions of Basic Ballet Positions, and Exercises.
• Discount when you Pre-Pay for both the May Ballet Classes and the May Unlimited (10am Controlled Burn Fitness) Group Fitness Class Series. Contact studio for details.

Class Size will be kept small to ensure personalized attention

Registration

A Credit Card is required for Registration

Please leave a meassage with

818-248-4242

• Your Full Name (please spell your first and last name slowly)
• Phone number
• The best time to return your call to confirm your reservation



The Benefits of SMR (Self-Myofascial Release) aka Foam Rolling

Everyone can optimize their physical potential
with a simple performance enhancing technique used by some of the world's greatest athletes, dancers, and fitness enthusiasts to help promote and maintain muscular flexibility and ideal range of motion.

I'm sure you've seen these foam rollers

Maybe you've even used one
Many people haven't, and those who have are usually using them incorrectly.
To reap the benefits of SMR it should be performed SLOWLY, and the first few times, under supervision to ensure that you are doing it correctly.

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 muscular flexibility and optimal range of motion.
It is also used as a recovery technique prior to and after intense workouts.

SMR is essential for every active individual.
It 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.

SMR is an excellent tool
It helps to improve flexibility; is a perfect supplement to professional massages; is essential for anyone who lives an active lifestyle, and is looking to maintain a balanced, well cared for body.

Please Note
SMR can be uncomfortable at times, sometimes painful.
I usually suggest that participants attend at least one Breath-Control and Mindful-Movement Workshop or a Restorative/Relaxation Class at The Controlled Burn Fitness Studio prior to attending an SMR Workshop in order to give participants the awareness/tools to deal with the discomfort one may experience while performing SMR.

When performing SMR
Breathe and Relax

Please feel free to contact the Controlled Burn Fitness Studio
with any questions and to schedule your own private SMR Class/Workshop. Maximum 4 Participants

info@ControlledBurnFitness.com

818-248-4242
Please leave a message, we keep the ringer off during business hours to avoid disturbing Personal Training and Group Fitness Clients.

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

How do you care for your spine?

Last week, someone asked "How do you care for your spine?"
 

My Answer
I take care of my ENTIRE body!

When considering my spine, I have to consider every part of my body…it’s all connected.
I maintain a balanced body. A body that is strong, flexible, articulate, and functional.
Standing Core and flexibility is attended to on a daily basis.
I utilize Ballet, Yoga, and Pilates based techniques and use sports specific training depending on what my body has been asked to endure.
I perform Slow and controlled SMR at least 3 times a week.
I get massages when possible.
Visit my chiropractor after intense hill training/runs and long days in my kayak.
I keep my body hydrated.
I fuel my body with nutritious and delicious food.
I never take it for granted that my body is the sum of all its parts.
To have a healthy spine, I have to maintain a healthy body.
: )

How do YOU care for YOUR Spine?




-Melissa Adylia Gutierrez
Owner/Personal Trainer
Controlled Burn Fitness