Saturday, August 25, 2012

Do you know what you are eating?

Educate yourself to ensure good health
Do you know what you are eating?
Do you think the frozen yogurt you are eating is "healthy?"
Have you read the ingredients?
Here are the ingredients to some Yogurtlands most popular flavors
the information below is from their website

Plain Tart
Water, Sugar, Pasteurized and Cultured Skim Milk, Whey, Dextrose, Vegetable Mono & Diglycerides, Guar Gum, Carrageenan, Natural Flavors.

Salted Caramel Pecan
Pasteurized and Cultured Skim Milk, Sugar, Corn Syrup, High Fructose Corn Syrup, Whey, Maltodextrin, Toasted Pecans, Butter (Cream, Salt), Water, Natural & Artificial Flavors, Salt, Vegetable Mono & Diglycerides, Guar Gum, Cellulose Gum, Carrageenan, Caramel Color, Annatto (For Color).

Arctic Vanilla
Pasteurized and Cultured Skim Milk, Sugar, Corn Syrup, High Fructose Corn Syrup, Whey, Maltodextrin, Microcrystalline Cellulose, Vegetable Mono & Diglycerides, Guar Gum, Carrageenan, Cellulose Gum, Artificial Flavor, Caramel Color, Annatto Extract (Color).

Feel free to follow these links and look up the amount of high fructose corn syrup, dextrose and other shenanigans that are in the "healthy" treat you are enjoying.

Cheers to educating yourself to empower your health!

Saturday, August 18, 2012

Avoid Unnecessary Injuries #1

Foundation Exercises for the Feet
Toe Articulation Warm

Caring for your feet it the first step in creating a healthy, balanced, and functional body.
Devoting as much time to your feet as you do to your workouts helps minimize the risk of injury.

Many running-related injuries, such as shin splints, plantar fasciitis, and calf-strain, can be avoided by performing these exercises on a regular basis.

If you are considering transitioning to a minimal or barefoot running style, these exercises are especially important to add to your regularly scheduled fitness routine.

The following, informal video, shows Personal Trainer and USA Track and Field (USATF) Certified Level 1 Coach, Melissa Adylia Calasanz of Controlled Burn Fitness, performing the first few foundation exercises for the feet from a Controlled Burn Fitness Class.

Apologies for the abrupt ending due to the late realization that the feet were out of the shot during the last exercise

Your Feet are Your Foundation
To learn more, about the important of working on conditioning your feet to endure intense, weight-bearing, physical activity, please read the following

Video, Shin Splints, Avoid Shin Splints, Barefoot, Bare Feet, Toes, Feet, Runners Conditioning, Dancers Conditioning, Dance, Running, Personal Training, Melissa Adylia Calasanz, Controlled Burn Fitness,

Friday, August 17, 2012

Controlled Burn Non-Impact Group Fitness Class

One of the many side effects of Controlled Burn Fitness Classes: Toned Legs
M/W/F at 6:00 am
Starting Monday, August 27th-September 28th

One Body Studio

How Much
Single Class: $15 Cash through September (reg $25)
Unlimited: $150 Cash/Check (15 classes at $10 each)*
*Unlimited series must be paid on or before Monday, August 27th.
No extensions, no transfers, no refunds, no exception

Controlled Burn is a unique, non-impact, fitness class designed to help each participant attain, and maintain a healthy, balanced and functional body.
Each one hour, core-intensive, full-body-conditioning class incorporates performance enhancing techniques used by some of the world’s greatest athletes, dancers, and fitness enthusiasts.

Each slow and controlled exercise is designed to:
  • Improve overall strength and flexibility
  • Improve body awareness, breath-control, and endurance
  • 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

No dance or athletic experience needed
Controlled Burn fitness classes are wonderful for an absolute beginner yet can be challenging enough for a professional dancer or athlete who wants to focus on alignment and technique.

Arrive fueled, focused, and ready to work hard
Each class will progress with consideration to all participants and will attempt to address any special requests/concerns.
Please be sure to inform your instructor of any physical limitations or concern prior to participating in class.

Classes Begin on Time
Classes are kept small to ensure personalized attention.
Please arrive early to ensure your spot. 
It is essential to be present for the entire warm up. 
No warm up =No class…because Melissa cares about your body, and so should you.

Classes are done with bare feet
Your feet are your foundation. 
Give them some love and they'll be happier to take you places! 
Let your tootsies breathe

Announcement Flyer
Controlled Burn Fitness Class

Tuesday, August 14, 2012

Core Conditioning: Table Top, Plank, to Push Up Series

Table Top, Plank, & Push Up Series

leads marathon runner, Andrew, through the
"Table Top to Push Up Sequence."

The key to this exercise is to go slow
Done correctly, this sequence is excellent for
Conditioning the Core
Building Endurance
Upper Body Strength
Mobility of the Hips
Breath Control
Body Awareness

Nearing the end of a training session with marathon runner, Andrew,  Melissa Adylia Calasanz of Controlled Burn Fitness leads Andrew through his 4th Table Top to Push Up Sequence.

This sequence is excellent for both the physical and mental conditioning necessary for endurance training.

It should be done slowly, focusing on keeping the breathing relaxed and in harmony with each movement/transition.

The sequence is completed, slowly, 4 times, which is considered 1 set.

For beginners, the objective is to complete each sequence while maintaining proper form and dignity.
A rest of up to 30 seconds is appropriate between the completion of each sequence.

As strength and endurance builds, the rests become shorter.

The goal is to build enough strength and endurance to complete the sequence, 4 times, without a rest.

For more advanced/conditioned clients, the goal is to complete 4 sets while still maintaining the slow and controlled pace, ideal form, and dignity.

Friday, August 10, 2012

5 Tips for Staying Hydrated in the Heat

5 Tips for staying hydrated
while maintaining your training schedule
in the increasing summer heat
Post-11-mile Trail Run Meal of Choice
for Personal Trainer and Founder  of Controlled Burn Fitness,
Melissa Adylia Calasanz

1. Remember: a body that has consistently been fed a healthy, balanced diet will be more capable of handling the demands that are placed on cellular function while training in the heat.
A healthy, balanced diet ideal for summer time heat, is rich in nutrient-dense vegetables and fruits with high water content. The diet should also include lean protein and complex carbohydrates.

2. Continually hydrate throughout the day
By drinking water and snacking on juicy, high-water content/electrolyte-dense fruits and vegetables throughout the day, you will be contributing to maintaining optimal hydration that will support a your workouts.
Do not wait to hydrate til you are about to begin your workout. Not only will your workout suffer, but you run the risk of heat stroke, which can have dire consequences.

3. For physical activity lasting up to 60 minutes, water is excellent for hydration as long as you have been maintaining a healthy, balanced diet and have been hydrating throughout the day. 

4. For high-intensity physical activity, exceeding 60 minutes, it is beneficial to consider electrolyte replacement, as well as carbohydrates replacement.
The most commonly recognized electrolytes are potassium, sodium, magnesium, calcium, and chloride.
Each of these electrolytes can be found in fresh fruits, vegetables, and can also be obtained through supplements such as sports drinks and electrolyte replacement powders.
I recommend carefully reading the labels of electrolyte replacement products.
I suggest avoiding added colors and ingredients you are not familiar with. I prefer to steer clear of any artificial sweeteners even if they claim to be "natural."
Educate yourself about any ingredients you do not understand or recognize.
Seek the advice a Personal Trainer who specializes in working with endurance athletes; ask a nutritionist or registered dietitian who specializes in sports nutrition.

5.  After any warm weather physical activity it is just as important, if not more, to continue drinking water and maintaining a healthy, balanced diet. Hydration and proper nutrition go hand in hand to support a healthy, balanced, and functional body.

Food for Thought 
How Melissa Adylia Calasanz of Controlled Burn Fitness stays hydrated during high-intensity physical activity in hot weather

after a hilly run along the Moro Ride Trail in Crystal Cove State Park
This snack was followed by a delicious late lunch after I had stretched and cooled down

Mother Nature knows best
Summer fruit is so juicy because mother nature knows your body needs the moisture and the essential vitamins, minerals, and electrolytes these fruits provide.
I love in-season fruits and veggis and summer provides some of the most wonderfully juicy fruit.

I love snacking on a kiwis, plums grapefruits, and other juicy summer fruit, as well as drinking water when exceeding 60 minutes of intense physical activity. 
In fact, I've brought kiwis along for 3 marathons as well as on countless backpacking and hiking trips.

Big Sur Marathon Fuel
Coconut covered dates, 2 kiwis
and a SipE Cup reusable cup for the water stops

In preparation for high temperature hiking and backpacking
I love to fuel and hydrate my body with water, GTs Kombucha with Chia, and V8.
My favorite Kombucha flavors are the Black Chia, Raspberry Chia, and the Multi-Green

Grand Canyon Trip
In preparation of hiking to the bottom of the Grand Canyon in 117 degree weather, I knew it was essential to hydrate the entire day before heading down.
Mixing it up
I will occasionally enjoy a coconut water, paired with a salty snack such as salted nuts or a couple of small boiled potatoes with salt.
I am also a sucker for potato chips when I'm backpacking in hot weather.
When the luxury of stopping and eating is not an option, I use Vitalyte as my electrolyte replacement powder of choice. 
I love the Cool Citrus the best and really enjoy the Fruit Punch as well.

Salads provide an excellent balanced meal for hot weather hydration and optimal performance
I love salads topped with tons of goodies!
I start with organic mixed greens, radicchio, and any other fresh lettuces I can find. Chopped green onions and parsley add freshness and flavor. I love to add as many colorful veggies, juicy tomatoes, lentils, and more.

Need more salad suggestions or ideas for more nutritious and delicious meals?
Check out the Disciplined Idulgence/Chez Calasanz Blog and type in healthy meals or salads, in the search bar.

A Salad  topped with nutrient-dense veggies, lean protein, and complex carbohydrates
provide fuel to aid in optimal performance and recover
Grapefruits are high-water-content fruits that contain essential electrolytes
such as  potassium,  and magnesium

Eat well, stay hydrated, and enjoy your summer workouts!
Wishing y'all a happy and healthy day!
-Melissa Adylia Calasanz
Controlled Burn Fitness