Controlled Burn Fitness

Pedal Precision Indoor Cycling Class on WED 3/14/12

2012-03-07T17:16:00.000-08:00

WED

March 14th, 2012

Pedal Precision Indoor Cycling Class

In Fullerton

with

Melissa Adylia Calasanz

Controlled Burn Fitness

Photo By: Tavis Coburn

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.

When
Wednesday 7:00am

Where
Fullerton YMCA
2000 Youth Way
Fullerton, CA 92835

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
contact PedalPrecision@ControlledBurnFitness.com

Please visit Facebook to keep up to date on Controlled Burn Fitness and Pedal Precision Indoor Cycling Classes, Workshops, and Specials.

$12
or
FREE
First-timers at the Fullerton Location, just posts a request for one on the
Pedal Precision Facebook Page!
The FREE pass is good for 1 Week and also allows you to attend the
M/F 6:00am Controlled Burn Fitness Classes
and
Wed 6:00am AMP Class

Classes may be booked at your Indoor Cycling Facility
contact PedalPrecision@ControlledBurnFitness.com

Monday Reservoir Run & Runners Conditioning

2012-02-16T10:16:00.000-08:00

Controlled Burn Fitness Reservoir Run & Runners Conditioning

Mondays 4:00pm-5:30pm

Open to all fitness levels

Reservoir Run & Runners Conditioning

Whether you’re a walker training for your first 5k or a seasoned Marathoner, please join Melissa Adylia Calasanz of Controlled Burn Fitness at the Silverlake Reservoir Each Monday between 4pm-5:30pm to experience Runners Conditioning techniques that aid in avoiding injury and help to deliver the focused intensity you crave to help improve and maintain your performance.

4:00pm "Run Walk Hop Skip or Jog"

(Free)

Join Melissa Adylia Calasanz of Controlled Burn Fitness at 4pm on Monday for a Run around the Silverlake Reservoir. You choose your distance. No Running required! You’re free to Run, Walk, Hop, Skip, Jog, or Dance for as long as you like. One lap around the Silverlake Reservoir is equal to about 2.25 miles.

4:45pm-5:30pm
($10 Cash) Post-Run Runners Conditioning Focusing on Runners-Specific Core-Conditioning and Flexibility.
A solid core is more than how many “Crunches” you can do.
It’s important for runners of all levels to address overall core stability. Incorporating a sports-specific Core-Conditioning routine aids in avoiding injury during both short and long runs.
Flexibility is not just about touching your toes. It is essential to have a body that is as supple as it is strong in order to perform at your best and to avoid injury.

What to Bring
Warm, dry clothes for after your run/walk.
Water.
A yoga mat (one can be provided if you post a request for one on the Controlled Burn Fitness Facebook Page by 12 noon on Monday.
Any questions about Runners Conditioning and overall health and fitness.
A smile!
:)

Directions
Click Here for Google Maps Link
If you click on “street view” you will see a yellow sign with an arrow.
Head past that sign towards the grassy area and you’ll see a picnic bench on the grass.
This is where we will meet.
:)

WED 2/01/12 Pedal Precision Indoor Cycling Class

2012-01-30T20:17:00.000-08:00

Wednesday Last Minute Special

Pedal Precision Indoor Cycling Class

with

Melissa Adylia Calasanz

Controlled Burn Fitness

Photo By: Tavis Coburn

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
contact PedalPrecision@ControlledBurnFitness.com

Please visit Facebook to keep up to date on Controlled Burn Fitness and Pedal Precision Classes, Workshops, and Specials.

FREE
1 Week Guest Passes for the Fullerton Location
for anyone who posts a request for one on the
Pedal Precision Facebook Page!
The FREE pass also allows you to attend the
M/F 6:00am Controlled Burn Fitness Classes
and
Wed 6:00am AMP Class
When
Wednesday 7:00am

Where
Fullerton YMCA
2000 Youth Way
Fullerton, CA 92835

Classes may be booked at your Indoor Cycling Facility
contact PedalPrecision@ControlledBurnFitness.com

New AMP Class Coming in Feb at 6:00am in Fullerton

2012-01-27T18:18:00.000-08:00

AMP

Asana Mat Pilates

Starts February

Every Wednesday at 6:00am in Fullerton

AMP

(Asana Mat Pilates)

An invigorating morning workout combing energizing Yoga and Mat Pilates exercises to condition your core, and tone your arms, buns, and thighs.

Each class ends with a revitalizing and centering cool down and stretch to help you start the day.

Melissa Adylia Calasans of Controlled Burn Fitness will be teaching a new class in Feb every Wed morning at 6am. This is a delicious way to start your day. Gentle stretchng done while connecting with your mind, body, and breath, while toning your arms, abs, buns, and thighs.
This is a totally non-impact class, and a perfect companion to all your marathon training.
I hope to see some of ya'll there!
Wishing y'all a Happy and Healthy Day!
-Melissa Adylia Calasanz

Follow the Controlled Burn Fitness Facebook Page to try your first class FREE

The class will be offered at the Fullerton YMCA at 6am each Wed beginning in Feb.

The Care and Prevention of Injuries: In a Nutshell

2011-12-23T11:39:00.000-08:00

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 Calasanz

Melissa Adylia Gutierrez

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

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

2011-12-19T10:10:00.000-08:00

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 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

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

2011-12-18T20:57:00.000-08:00

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

The Care and Prevention of Injuries Part 3: Cross Training

2011-12-13T10:20:00.000-08:00

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)

The Care and Prevention of Injuries Part 2:

2011-12-09T09:21:00.000-08:00

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

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 3: Cross Training
PART 4: Rest and Recovery (coming soon)

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

2011-12-06T16:48:00.000-08:00

Controlled Burn Fitness Classes

come to

The Pilates Body in Glendale

each

Saturday

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

2011-12-06T10:27:00.000-08:00

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)

Controlled Burn Fitness Classes Available in The OC!

2011-10-25T17:41:00.000-07:00

Controlled Burn Fitness Classes Available in The OC!

Beginning Monday Nov. 7th, 2011

Melissa Adylia Gutierrez

will be bringing her

Controlled Burn Fitness Classes

to the

Fullerton YMCA in Orange County!

M/F

6:00 A.M.

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.
:)

When

Mondays & Fridays

6:00am
Beginning Monday Nov. 7th, 2011

Where
Fullerton YMCA

2000 Youth Way

Fullerton, CA 92835

Attention Runners!

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!

Personal Training

Controlled Burn Fitness Classes

Runners Conditioning Classes

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

Find Controlled Burn Fitness Classes on Facebook

Don't Forget

Pedal Precision Indoor Cycling Classes

are available at the same location

Wed

6:00 A.M.

Find Pedal Precision Indoor Cycling Classes on Facebook

Pedal Precision PLUS! Indoor Cycling WORKSHOP!

2011-10-04T23:01:00.000-07:00

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

Controlled Burn Fitness Facebook Page!

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

"Pedal Precision" Indoor Cycling

2011-10-03T10:34:00.000-07:00

“Pedal Precision” Indoor Cycling

with

Melissa Adylia Gutierrez

Controlled Burn Fitness

Photo By: Tavis Coburn

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 available in Montrose, South Pasadena, and Fullerton

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.

FREE

1 Week Guest Passes for the Fullerton Location

for anyone who posts a request for one on the

Pedal Precision Facebook Page!
When
Wednsesdays 6:00am
Where
Fullerton YMCA
2000 Youth Way
Fullerton, CA 92835

First Class is FREE

in South Pasadena and Montrose when you post on the

Pedal Precision Facebook Page!
When
Mondays 4:15pm
Where
Pedal Spin Studio South Pasadena
266 Montery Road
South Pasadena, CA 91030

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

Contact Controlled Burn Fitness

info@ControlledBurnFitness.com

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

2011-09-06T23:20:00.000-07:00

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

Controlled Burn Fitness Facebook Page

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

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

2011-07-03T09:03:00.000-07:00

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

info@ControlledBurnFitness.com

Keep up to date on Workshops & Classes

offered at different locations during construction

by visiting the

Controlled Burn Fitness Facebook Page

*(restrictions apply)

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

2011-05-08T11:51:00.000-07:00

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

Pedal Spin Studio, Montrose
2236 Honolulu Ave., Montrose, CA 91020
(818) 957-9100

First Ride is FREE!

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

2011-05-08T10:33:00.000-07:00

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

MAY: 10am Group Fitness Class Special

2011-04-24T21:40:00.000-07:00

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

2011-04-24T21:09:00.000-07:00

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

2011-04-21T09:46:00.000-07:00

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!

2011-04-21T08:41:00.000-07:00

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

$225 (less than $19 each)

$250 (less than $22 each)

Cash Payment Savings Option*

$200 (less than $17 each)

$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

2011-04-05T10:26:00.000-07:00

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?

2011-04-05T09:34:00.000-07:00

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

Ingredients to Support a Happy and Healthy Life

2011-03-23T16:26:00.000-07:00

What are the Main Ingredients in Your Recipe for a Happy and Healthy Life?

Lungs that work

A body that moves at will

Fresh water

Clean, healthy food

A good night's sleep

Friends and Family that I love and respect and give both in return

If I have these ingredients I know that I have more than many

If you have all of the above ingredients, please don't take it for granted

Make Every Day Count

Use your body

Fuel it well

Rest when needed

Enjoy each day and care for the people you love

That includes YOU!

: )

Wishing You a Happy and Healthy Day!

-Melissa Adylia Gutierrez

Owner/Personal Trainer

Controlled Burn Fitness

Get Back into Shape for FREE!

2011-02-24T07:56:00.000-08:00

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

Runners, please, AVOID the INJURY!

2011-02-09T21:12:00.000-08:00

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
FOCUS = INTENSITY = RESULTS
SMR (Foam Rolling) Class

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

http://www.controlledburnfitness.com/

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

2011-02-03T16:46:00.000-08:00

Melissa Adylia Gutierrez

Owner/Personal Trainer of the Controlled Burn Fitness Studio

is thrilled to be offering a special

SMR

(Self Myofascial Release aka Foam Rolling)

Class

The Controlled Burn Fitness Studio

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

Controlled Burn Fitness

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

Breath-Control and Mindful-Movement Workshops or a Restorative/Relaxation Class

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

Location

The Controlled Burn Fitness Studio

3521-A North Verdugo Road

Glendale, CA

91208

818-248-4242

Schedule for Friday, Feb. 4th, 2011

9:00am

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

10:00am

Runners Conditioning

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

Pricing

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

Controlled Burn Fitness

FOOD for THOUGHT Reward Yourself Respectfully

2011-01-31T18:03:00.000-08:00

THINK

before you "reward" yourself with a "treat"

Is it really a "treat" or "gift" to put something in your body that

Will contribute to your demise

Will make you feel guilty once consumed

Will require you to spend more time working out than spending time with the ones you love

Reward Yourself Respectfully!

Take a Nap

Get a Massage

Take a Yoga or Stretch Class

Put some money in the bank for a vacation

Enjoy a thoughtfully prepared meal alone or with great company

Hug and kiss someone you love

Wishing you a happy and healthy day!

-Melissa Adylia Gutierrez

Personal Trainer/Owner Controlled Burn Fitness

www.ControlledBurnFitness.com

4 Her Life 5k/10k

2011-01-25T21:03:00.000-08:00

I am thrilled to announce that I will be leading the

Runners Warm Up

for the

"4 Her Life 5k/10"

Sunday, January 30th, 2011

I encourage everyone to

register

Not only will you be doing something great for yourself by moving your body, meeting great people, and having a great time, your registration is your way of doing your part to help support

Breast Cancer Research

I look forward to "running" into you on

Sunday, January 30th!

-Melissa Adylia Gutierrez

Owner/Personal Trainer

Controlled Burn Fitness

www.ControlledBurnFitness.com

FOCUS = INTENSITY = RESULTS

2011-01-18T20:18:00.000-08:00

Food for Thought from Melissa Adylia Gutierrez
Owner/Personal Trainer
Controlled Burn Fitness

FOCUS = INTENSITY = RESULTS

When we stay in the moment of any task, the results are better.
Whether you're at work, cooking, or working out, the more respect you pay to the task at hand, the more the results will be to your liking.

Pay attention

Stay in the moment.
You may think multi-tasking will get you more results

but all you really get is a lot of things done half-assed.

If you're feeling that the results you desire are evading you
You may want to reexamine the focus and intensity you are putting into reaching your goals

You get what you give

Would you hire someone who has a work ethic that resembles the effort
you put into the way you take care of your health and fitness?
Some people would have to rethink the energy, intensity, and focus that they put into each of their workouts if their careers depended on this example of work ethic.

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

www.ControlledBurnFitness.com

Food for Thought

2011-01-16T09:51:00.000-08:00

Thoughts on "Fasting"

from Melissa Adylia Gutierrez Owner/Personal Trainer of Controlled Burn Fitness

Fasting

DON'T DO IT
Eating food, real food, clean food, is the best way to "cleanse" the system.

Denying your body of what it needs doesn't "cleanse" it, it just shuts down the metabolism and creates a false sense of enlightenment by depriving your brain/body of what it needs and creates bad habits in the long run.

Take a moment to really "see" the people who "fast"/"cleanse".

Do you really like what you "see" in them?

Are they really they type of person that you feel is an excellent example

of a happy, healthy, and balanced lifestyle?

Be kind to your body.

Treat your body with respect, kindness, and consideration.

More importantly, feed your body with food that fuels and nourishes.

Wishing you a happy and healthy day!

-Melissa Adylia Gutierrez

Owner/Personal Trainer

Controlled Burn Fitness

www.ControlledBurnFitness.com

Words of Wisdom from Melissa Adylia Gutierrez of Controlled Burn Fitness

2011-01-14T23:07:00.000-08:00

Our bodies respond to how we treat them or neglect them

Do not resent a body that is not performing the way you want it to perform.

Take a moment and think about how you've been treating your body.

You should treat it as you would treat your best friend/ loving spouse/the way you want to be treated...with respect, kindness, and consideration.

-Melissa Adylia Gutierrez

Owner/Personal Trainer

Controlled Burn Fitness

www.ControlledBurnFitness.com

Happy New Year from Controlled Burn Fitness!

2011-01-04T19:05:00.000-08:00

I wanted to take a moment to wish everyone a

Happy and Healthy New Year!

Let's make 2011 an excellent year!

Cheers!

-Melissa Adylia Gutierrez

Owner/Personal Trainer

Controlled Burn Fitness

Post Storm Hiking in Crystal Cove State Park

2010-12-29T21:36:00.000-08:00

WARNING

This Blog/Blog Post/Melissa Adylia Gutierrez/Controlled Burn Fitness does not recommend, encourage, suggest, nor support ignoring posted signs in designated hiking areas

I love

going on adventures in the rain
but last week each time I tried to head out to
one of my favorite hikes
I kept meeting

THIS SIGN

It was so frustrating

I really needed to get my body moving after being cooped up for so many days with no sunshine, hiking, nor kayaking...well, I did go kayaking on the 18th and made a good effort to hit this trail afterwards but there was so much fog and it was so drizzly
I almost missed this sign until I bumped into it.

That day, I did turn back because I know how slippery that trail is after a day of rain
I wasn't in the mood to go slip-n-sliding while it was still raining
and I couldn't see my feet because of the fog.

Mother Nature Obviously Meant Business!

The rain didn't let up for days!

Southern Californians (always worrying about a drought) had to wonder if they should have been more careful for what they wished for
when Mother Nature brought on the rain in full force this December.

Finally a day of sunshine came. Just in time for Christmas.

I had to try to hit the trail again and hoped to do the
11 mile Moro Ridge loop

So I put on my sexiest hiking outfit of Knee High Socks, Tevas, a little skirt, a couple of tops, my backpack full of extra clothing, and water, and grabbed my trekking poles.

Right...super sexy out fit...

(wink wink)

The sun was so welcome

I felt a little guilty passing the first sign, but I vowed to myself that I would only proceed if I was able to stay on trail, maintain my footing, and avoid causing any damage to the trail.

It was so still and so beautifully silent

There was the occasional faint breeze rustling leaves and the sweet chirping of little birds
there were so many delicious moments when all I heard was the sound of my breathing.

Then I met this sign

: (

I didn't want to turn back

I was so happy to be outside, moving, with the sun on my face.

I took a moment to ponder and take these pics

I didn't want to go home

My body craves natural movement, fresh air, sweetness.

I promised to be good to the trail and the critters that live there

I moved on

and stumbled upon this
: (

FYI

I had nothing to do with creating it

the hole was there before I almost stumbled IN to it.

Here are my trekking poles to help give you perspective

Pretty big. Very Deep

I ventured on

Happy those sink holes are behind me

and everything looks pretty good from here

Happy Trails...

Whoa!

Actually, pretty slippy, muddy trails

Staying to the center of the trail

and enjoying the stillness and the serenity

I realized I was hearing something

that I have never heard on these trails

Could it really be the beautiful sound of running water?

Where is that sound coming from?

Wow! Right along the trail...

...moving water

Yep

more than a trickle

this water was actually really moving...

...moving soil

down the hill...

...to another long stretch of moving water

...stronger, faster moving water...

...water strong enough to move mud and rocks

...and rocks as big as these!

...and more mud.

Time to take a left and take another trail.

Watch Out!

SHRUB slide!

Hmmm, wasn't expecting that

guess I better turn around and head back.

This is looking back up the trail from which I came

Who would have expected the shrub slide to be right here

: /

hmmmm...

That sure was one slippery section

as you can tell by my super-sexy Tevas covered in mud, it was mucky!

Even though I had to turn around after only 2.65 miles

(I was wearing Andrew's Garmin)

I was happy to have gotten some exercise in the great outdoors.

I could have easily, and safely kept going along the trails.

I have hiked in much worse conditions, in unexpected storms while backpacking.

However, out of respect for the trails, I decided it would be best to turn back.

I did feel slightly guilty for having gone so far

A little ashamed that I had not given Mother Nature a little more time to heal from the intense beating of 15.5 inches of rain it had been beaten with in one week.

I used the excuse that someone else had really wanted to be out there too.

There was one other set of footprints when I got on the trail.

(except for all the big kitty prints, some wild doggie prints, and bunny prints)

The human prints had to have come from a gentleman.

Large feet. Kept to the most considerate parts of the trail. Went past where I had turned left after I came across the big rock in the road.

I felt even even more guilty when I came upon these sink holes

They hadn't been there when I started the hike

: (

I am happy that I had made the right decision to turn back

It is important to understand

that we are responsible for protecting the beauty and serenity that we crave.

Mother Nature needs to be honored and respected

not tortured and tamed for our pleasure

If all of us decided to trample along those trails on that day,

the impact would have been devastating

with the trails left scarred, vulnerable, and unappealing.

Hiking trails always puts a smile on my face

learning a lesson about respecting the signs
makes me even happier.

Happy Trails!
Cheers!
: )

New Winter Gear/Goodies from a Great New Outdoor Company

2010-12-27T21:23:00.000-08:00

A Warm Tush is a Happy Tush

and

Sheepleg

has made my tush very happy

I recently got some great winter goodies

from this wonderful new online outdoor gear company.

I stumbled upon Sheepleg while I was on Facebook

and saw one of those little suggestion thingies on the side of my homepage.

I thought the logo was adorable and clicked on it out of curiosity and I'm glad I did.

I checked out their website and loved what I saw.

I also love

what these guys are all about

Not only do they carry an excellent assortment of gear, they are actually active, outdoors people who get outside and use outdoor gear for real!

To top it off

they're all about giving back which can only make you feel even better when you make a purchase since you'll know that a portion of every sale will go to a charity.

Read more about where they give

Here are a few of the goodies

that have been helping me avoid the winter chill.

The Top

(I'll post full-length pics of it in another post)

is a Smartwool "NEXT-TO-SKIN" base-layer called

The Women's Microweight Zip T

Its super soft, super warm, and pretty darned cute.

If you wanna get me one (or two or three) more, I'm a Small.

Thanks

: )

The Bottoms

are another "NEXT-TO-SKIN" base-layer

Women's Microweight Hipster

(also a small)

With the itch-factor reputation of wool,

I was a little concerend about woolen undies

no one wants to mess with itchy girlie bits!

I'm also always super concerned about sizing when ordering on line

I'm a super tactile person and I'm always concerned about getting the right size for bottoms

since I happen to pack a curvy booty for a 5'2" gal.

The gentleman I spoke with on the phone was super helpful

and decided on a small

I think he made a great choice!

: )

These left me with nothing to worry about. They were soft and absolutely not itchy. Fit very nicely and didnt ride up during the day. Understand, I have only worn them solo or with a little hiking skirt. I'm not certain about the comfort factor if I were to wear them with pants and am not exactly tempted to do so anytime soon. I will try them on a more intense hike to really put the seams around the thighs to the test and let y'all know how that goes.

In the meantime

I'll keep enjoying them for lounging, sleeping, and short-hiking-skirt-wearing

I'll take more in black.

Thanks

: )

I also got some incredibly snuggly

Smartwool Saturnsphere Ultra Comfy Socks

and a mighty fine

Snugpack Softie Premier I Sleeping Bag

that I cannot wait to take for a test ride!

Nothing beats putting your feet up

after decorating a Christmas Tree on a chilly SoCal day

: )

I kick up my heels for cozy socks

and great small businesses that actually use the gear they sell!

Check 'em out!

Happy Holidays Everyone!

: )

What is Your Favorite Piece of Fitness Equipment?

2010-11-08T21:19:00.000-08:00

My Favorite Piece of Fitness Equipment

The Human Body!

Some consider the Human Body a work of art

I love

My Body

My Client's Body

Every Body

Especially when they are respected and used to their full potential!

Taking care of your body is pretty simple

and it costs nothing

Top reasons why the Human Body is my favorite piece of Fitness Equipment

Its FREE
Easy to store

Greatest return for you investment

Open 24 Hours

You always know where to find it

Doesn't get dusty or full of cobwebs (well, I hope not)

No assembly required

Portable

Likes longs walks on the beach

Enjoys a healthy meal

Loves massages

Will be willing to go for a run if you promise to treat it well before and after the run

The more you use it, the better it looks

The more you use it the better it works

The more you use it lasts longer

The options are endless

No matter what your favorite piece of Fitness Equipment choice is

Neglect it, it will not work efficiently and you may need to invest in repairs.

Try using it after a long spell of neglect, it may break.

Ignore it long enough, it will fall apart completely

This picture is worth a thousand words

Kinda funny, kinda cute, hard not to smile when looking at it.

But really, you know you don't want to look like that.

Our bodies our the best fitness equipment out there!

Take the time to invest in the most important piece of fitness equipment that you already own!

Equipment is only as good as the person using it.

If one does not take the time to understand, master, nurture, and enjoy the one piece of equipment that they already own, no matter how much you spend on the next fitness fad or gimmick,

it will be pretty much useless.

The Human Body

Just move it, wash it, feed it, hydrate it, let it rest, repeat.

: )

I would love to know about your favorite piece of fitness equipment.

Wishing you a Happy and Healthy Day!

-Melissa Adylia Gutierrez

Owner/Personal Trainer

Controlled Burn Fitness

Behind the Name of Controlled Burn Fitness

2010-11-08T20:05:00.000-08:00

As it says

"Go for the Intensity Avoid the Injury"

Going for the intensity while avoiding injury

is what my Personal Training Style is all about.

I take all necessary steps to observe, identify, and address the needs of my clients

in order to help them reach their health and fitness goals.

I then meticulously design a plan of action that will ensure intensity while maintaining safety

In my opinion, when it comes to pushing the boundaries of intensity and safety,

"controlled burns" take the cake.

Growing up in Southern California
and living through over 35 years of "fire season", I have come to understand and respect the necessity and the intensity that comes with Controlled/Prescribed Burns.
With "controlled burns", what some may see as destruction is, in actuality,
an opportunity to protect the lives of people and animals,
and to provide the necessary means for new life to thrive.

This was the view of the hills above The Controlled Burn Fitness Studio
during the 2009 Station Fires

Many say that the destruction could have been minimized
had there been controlled/prescribed burns.

I named my fitness studio

"Controlled Burn Fitness"

because of the focus, expertise, and supervision

that is required to do no harm

while providing much needed intensity to achieve results!

Go for the Intensity!
Avoid the Injury!

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

The Controlled Burn Fitness Studio

3521-A North Verdugo Road

Glendale, CA

91208

818-248-4242

www.ControlledBurnFitness.com

Rock n Roll Half 2010 Recap

2010-11-01T23:23:00.000-07:00

Sunday, October 24th

I Ran
Actually, kinda scampered

The Los Angeles Rock n Roll 1/2 Marathon

This Rock n Roll 1/2 Marathon was a lot slower

than my San Diego Rock n Roll 1/2 in June.

I hadn't had a day of rest for at least 16 days before the run

During the 2 weeks prior to the run, I taught a ton of intense conditioning classes, a few Indoor Cycling Classes, did 2 11-mile trail run/hikes along with 2 6-milers.

I had every intention to take all of Saturday off

but couldn't pass up teaching a Contemporary Dance Class at Heartbeat House when they called at the last minute to sub the 4-5pm Class.

Even though I was beat
I intended to keep the same goals when I ran the LA Marathon in March

My LA Marathon Running Goals included
Avoid injury

Have fun

Take great pictures

Finish with dignity

Wear my 4" Jimmy Choos to Dinner

On this day, my legs were not happy with me.

But I was so happy to see the gang from A Runners Circle
that I couldn't help but kick up my heels

: )

Remember

Take great pictures!

: )

Funny thing

If you look behind me to the right,
the white tents are right in front of Heartbeat House

: )

Sadly, I was pretty bummed with this course

This course was almost the same as the "City of Angels 1/2" which I had done 2 years ago.

I had really enjoyed the course and the spectators, and couldn't wait to do it again.

I chose to do this 1/2 because I figured the "Rock n Roll" franchise would rock it even harder.

I did the San Diego Rock n Roll 1/2 in June and it definitely ROCKED!!!

(except for the beer garden)

Unfortunately

they didn’t rock LA

: (

There were barely any spectators this time around

I have no clue why

Even the bums cheered us on during City of Angels while we ran around Echo Park Lake.

This year...nothing.

Low spectator attendance had it's benefits

I was able to spot the ever-wonderful, Mister Louis Kwan

He is responsible for pictures 1, 2, 4 and 5.

Louis posted a ton more pics from the Los Angeles Rock n Roll 1/2

here

Like what you see?

Then please donate a little something on his

Team in Training Fundraising Page

Even if it's just a dollar, no amount is too little.

The bands were place so strangely along the course

Sometimes too close to each other that you couldn’t really figure out the songs and then there would be no music for ages.

The worst
was that there was No Music at the top of hills when we needed it.

: (

What I did NOT enjoy about the course this year

Plenty of water volunteers were
Worthless
Some wanted us to high five them when all we wanted was water!

(Happened 3x!)

Water peeps were in the middle of the course!

No signs ABOVE to tell us when water stops or port-o-pottys were near.

NEVER saw a port-a-potty till I was passing it.

All the construction on Riverside to Glendale to Silverlake Reservoir sucked.

MILLER Beer needs to KICK ROCKS!!!

They suck as a concessionaire and you should get them the "you know what" out!
They screwed us at the SD RnR
and they were A**es this time around too!

OK, enough

Sorry for sounding so rude but I don't think I will do it again next year.

Not worth it.

I felt embarrassed that I had told so many friends

how fun the course was since it sucked so hard this time around

: (

On the Lighter Side

Any day we can get up and get some exercise is a good day!

I was happy with the first 1/2 of the 1/2 Marathon

but after mile 9 (about 1/2 a mile after this picture was taken), and the hill on Temple,

I just started losing steam.

After getting to the top , I started walking and just couldn't get back into the groove.

Luckily I felt fine the next day

I got up early to train my Personal Training Clients

and felt great when teaching 2 of my Group Fitness Classes.

I did decide to give myself a little break
and got someone to cover my 6pm Indoor Cycling Class.

I did love the organization at the finish

And the Medal is pretty nice.

Sadly, the shirt goes to just above my knees and is an XS

Maybe they are sized for NBA players.

: /

Some people say it was really good

Maybe they are confusing it with the SD RnR

Maybe they want to justify that they spent so much $$$.

Thank goodness I have the Malibu 1/2 in November and the Bug Sur Full next May

to look forward to and to wash the stink of this one outta my memory.

At least I know those are waaaay worth the $$$!

Did you run the Los Angeles Rock and Roll 1/2 this year?

Tell me about your experience.

: )

You Get what You Give

2010-10-20T22:08:00.000-07:00

"Give your body tragic looking crap your body will deliver the same..."
Warning, this is more of a rant/scolding than an article, but I am certain many of you can relate

It breaks my heart when I hear about good people eating such sad looking and nutritionally flaccid excuses for meals disguised as "healthy".
What is healthy about an overly processed, ugly "thing" that is full of sodium, cholesterol, and who knows what else.

Just read the labels
Many frozen food companies use great tag words on the packaging to play into a persons desire to become "healthy", "smart", "lean" or "low fat".
BULLSH!T!

Just because it says "healthy", "smart", "lean" or "low fat" on the label it doesn't mean it is, nor does it mean you're gonna become any of those things by eating them.
All it means is the company that produced the product is smart enough to know how to play into some peoples desire to "believe" the hype.

People Want to Believe the Hype
Many of us know better, but most people are lazy and want to put their health, fitness, and happiness in someone else's hand so they have someone to blame when they don't see results.

As a fitness professional it is my desire, passion, and duty to help others sift through the smoke and mirror promises of these products by sharing information, and helping my friends and clients learn how to educate and empower themselves in order to live a happy, healthy, and balanced life.

Look at all the soft and cuddly words Lean Cuisine likes to use on their packages in order to prey on the people who are craving those things
Market Creations
Causal Cuisine
Spa Cuisine
Cafe Cuisine
Comfort Cuisine
Simple Favorites
Dinnertime Cuisine
Breakfast Classics

Just think about what each of these "cuisines" says about you in the eyes of the Manufacturer
Think about it
Would you rather look like this
Healthy Budget Meal

How about some
Ghetto Gourmet Ramen

How about this

Healthy and Savory Fall Dish

How about this

Soup

How about this
Refreshing and Healthy Lunch

This Fresh Quiche and Salad Looks pretty good too
Don't ya think?

All of the above meals were made at home (that doesn't have a stove top) in an oven, rice cooker, or in a bowl or plate with the use of knives, cutting board, and two hands. No additives, or preservative (cuz I have know clue where I'd get them, nor am I interested in knowing where to find them) and minimal time (since I don't have much) and with little money.

Would you rather look like this?

Weight Watchers Salisbury Steak

Pretty sad excuse for a "meal" wouldn't you think?

: (

Check out the Ingredients

Cooked Salisbury Steak patty with caramel color added (beef, water, onions, textured vegetable protein product [soy protein concentrate, caramel color], seasonings [ corn maltodextrin, salt, hydrolyzed soy and corn protein, dry onion, garlic, natural flavor, yeast extract, spice, disodium inosinate, disodium guanylate, extractive of rosemary, beef extract, modified cornstarch, flavor (triacetin, butter acids, flavorings, butter esters), rendered beef fat, partially hydrogenated soybean and cottonseed oil], soy protein concentrate, zinc oxide, niacinamide, ferrous sulfate, copper gluconate, vitamin A palmitate, calcium pantothenate, thiamine mononitrate, pyridoxine hydrochloride, riboflavin, cyanocobalamin], bread crumbs [bleached wheat flour, dextrose, yeast, partially hydrogenated soybean and/or cottonseed oil, salt], asparagus, water, mushrooms, contains 2% or less of: red bell peppers, modified food starch (corn, potato), margarine (soybean oil, water, salt, partially hydrogenated soybean oil, mono- and diglycerides, soy lecithin, sodium benzoate, natural flavor, artificial flavor, beta carotene [color], vitamin A palmitate), beef base (roasted beef and concentrated beef stock, hydrolyzed corn, soy and wheat protein autolyzed yeast extract, sugar, salt, corn maltodextrin, chicken fat, corn oil, onion powder, spice extractives), onions, burgundy wine* (burgundy wine, salt, sulfites), salt, sugar, sautéed mushrooms, flavor enhancer (hydrolyzed corn gluten, soy protein and wheat gluten, partially hydrogenated soybean and cottonseed oils), xanthan gum, chicken and beef stock flavor blend (potassium chloride, corn syrup solids, partially hydrogenated soybean oil, beef stock powder, chicken stock powder, corn maltodextrin), granulated garlic, pepper (black, white), flavor enhancer (dextrose, salt, autolyzed yeast extract, modified cornstarch), caramel color, canola oil, natural flavoring, onion powder, hydrolyzed soy and wheat proteins, spice extractives)

This post was inspired by a conversation I had with friend on his FB page this afternoon

Friend's Post

"Weight Watcher Salisbury Steak w/side of Brussels sprouts"

My response

ew : /

Friend

Living alone...not a chef!

My response

dude, I've lived alone since I was 17 till this June, that's no excuse. I always put together meals that showed respect for my time and my body. You get what you give. Give your body tragic looking crap your body will deliver the same. Stop... it!
See This for a suggestion

Friend
Hey...I got the veggies in!! Guess I better learn how to shop. I actually can cook when I have the stuff and take the time. Just a new challenge! (wow...I just got really chewed out!!).
This is just my attempt at portion control...

My response
You wont be satisfied giving your body processed crap.
I can give you one tablespoon of butter (that sure looks like a small portion) and then I can give you a can of tuna, 3 stalks of celery, a whole cucumber, some lime, and a piece of whole grain bread...you'd be super full, feel super satisfied, be nutritionally fed, save a ton of $$$ (will cost 1/2 of that frozen crap) and will have come to just a hint over the same calories as that unsatisfying tablespoon of butter.

Check out "Magic Tuna" on the Discipline Indulgence Blog for a quick an healthy snack.

Friend
Well, I guess I just got my come-uppins and will take some time to shop. This is stuff I really knew, just need to shop and think about it. Kinda tired of those frozen things, anyway. Next time I post my dinner, Melissa, I will do better. You lived alone since you were 17...I haven't for 36...just learning, so be patient with me (lol).

It is upsetting to me how many people get sucked into eating unhealthy/unhappy food because of brilliant product labeling.
My friend is trying very hard to get used to a new chapter in his life, trying to embrace a healthy way of eating and has sadly fallen prey to the great minds behind the packaging.
I encourage all my friends, who love to eat healthy, clean, convenient, and delicious food, to post any quick recipes that we can share with my friend.
Thanks
: )

Your comments are encouraged.
Thanks so much for reading.

Wishing you a Happy and Healthy Day!
-Melissa Adylia Gutierrez

A Breathtaking Hike in More Ways than One

2010-10-19T22:39:00.000-07:00

You Are Here

I love looking for those words when hiking/running a trail for the first time

Looking for a great workout
Run these trails

Looking for a relaxed and beautiful day with great views and tons of wildlife
hike these trails

Enjoy the best of both worlds?
Who said you had to choose...do it all!

This is where it all begins

Plenty of info and plenty of trails to choose from

if you've got the time, the options are endless

Get ready for some Hills!

You'll find groomed fire roads and single tracks along the way

Here are some more hills

Up and Down Up and Down

You'll also see plenty of mountain bikers
99% of the mountain bikers I have encountered out here are friendly,
considerate, and pretty impressive

If you ever decide to mountain bike these trails-or any other for that matter-be nice.
Please
Just imagine your Grandma is on the trail enjoying the view and some jerk on a bike ran her down
Don't be one of "those guys".
Thanks

Did I mention there were hills?
But wait, there's more

The coyotes must be eating really well out here

because I saw tons of scat on the trail with lots of fur

And then I saw one of these!
it wasn't really jumping at me, but I sure thought it was going to kill me!

The fuzzy little fella cruised on outta the brush

chilled in the trail

and looked at me like I was an idiot.

Well, I sure was acting like one!

Jumping up and down growling at the top of my lungs, swinging my trekking poles, doing some lamed-a**ed Oooga-Boooga dance trying to make myself look big.

After about a hundred years (probably 25-35 seconds) the kitty just (shrugged, I swear it did) turned it's head and slowly walked away

Keep in mind that the pictures I draw are even worse than the pictures I take

The Bobcat was about 3 Subaru Outback Wagon lengths away from me when we stumbled upon each other on the trail

You can get the picture, right?

Thank goodness this is the next breathtaking view after the kitty

The beautiful Pacific Ocean overlooking Crystal Cove in Newport Beach, CA

Just about a mile down the trail and you get to the Ranger Station
You should really check it out. Lots of info, maps, and a clean restroom

Grab a map here for the Blue Route and make your way back along Moro Ridge

There are several places to stop and picnic.

Don't want to hike it alone?

Book a Controlled Burn Fitness Hike for the Solo or Group Adventurer

In case you were wondering

Elevation: 100' to 900+'

Distance: 11 miles

Other Critters I see when I'm out there

Tons of bunnies

Road Runners

Lizards

Flowers

Birds

Animal Tracks

Friendly People

Enjoy!

Taking it Slow Before You Go

2010-10-14T23:24:00.000-07:00

The Benefits of a Slow and Considerate Warm Up

Whether it is an 18 year old professional dancer or athlete, with a perfectly conditioned body, or an over 40 year old man with a few muscle imbalances, a slow warm up gives the body and the mind time to become in sync. During a warm up we have the arena to become aware of our breathing, and to take inventory of how our body is feeling. Our body can tell us a lot of things if we just take a moment to listen.

We all must learn how to walk before we learn how to run and most of us can do both, but to reach any physical/fitness goal we must learn how to do anything with proper form. We need to become aware of the point in which we begin to compromise our form and breath control, and learn how to work through this…this is the “edge” we will need to work in to learn how to maximize endurance, to make us stronger…body and mind. We cannot become aware of physical compromises if we are racing towards the end without enjoying the journey. We need to take it slow in the beginning.

Preparing our body for more intense exercise is not the only advantage of a slow and considerate warm-up. A slow warm up is a great opportunity to take inventory of our bodies, our postural habits, our stride, and our intentions. The slow warm up is also a great time to become aware of any habits that could be counterproductive to our goal of nurturing and creating a balanced body.

A slow and considerate warm up is a great opportunity to become aware of our mental and physical reactions to new sensations/physical challenges. During a slow warm up, we have the time to learn how to process any sensations and our reactions to them. We need to learn how to process the feelings of fatigue/exhaustion into a positive and productive sensation in order to maximize our workout and achieve optimal performance. This is how we “work through it”.

Every athlete, dancer, and fitness participant who wants to improve their performance needs to learn how to relax/soften when the intensity level is pushed. Learning how to welcome and process the hellish feelings we experience once we are working at our “edge” can be fun. To make this edge an enjoyable place to be, we have to learn how to stay in the moment. When we are training we need to stay focused and alert to the changes in our bodies and the task at hand. This does not mean fixate on or over-analyze any one sensation, just stay focused. We can learn the most about our body, mind, and breath connection while working at our “edge“. This is the area we should train in for longer periods, try to push from when we are trying to improve, and we will learn to enjoy once we start to become aware of the improvements.

The only way to learn to relax and soften is to become acquainted with our breath and how to control it during any intense physical challenge. When we breath, we need to try to focus on conserving the “action” whether it is the inhale or the exhale. This will help us with our endurance and ease of execution of any task. Trying not to go “all-out” at the beginning of any task will also help to maximize our ability to endure the “long-run”.

Controlling our breath does not mean to “bully” it. We need to learn to “guide” it. We need to become familiar with our breathing, without fixating on it, over analyzing it, or trying to change it…just notice it.

Take a moment and tune in to your breathing. It is hopefully effortless and feels good…enjoy.

Now, our job, forever and ever, amen, is to try to maintain this type of breathing, no mater what…now, we can’t force anything to be relaxed…we have to just surrender, savor, and enjoy it…once we do, the “ease” will follow. We need to become familiar with what “ease” feels like even when we are on the threshold of our physical limits, and then, try to re-create, create, fake, conjure, (or whatever it takes other than force) that feeling, and marry it to our workouts.

For More Info, check out these Workshops at The Controlled Burn Fitness Studio.

Breath-Control and Mindful-Movement

Flexibility, Core-Conditioning, and Restorative/Relaxation Workshop (3-Hour)

Runners Conditioning Workshop

SMR "Self Myofascial Release" (3 Hours)

Head to Toe Flexibility Workshop (2 Hours)

Ultimate Relaxation Workshop (3 Hours)

Hiking Season in Southern California is in Full Swing!

2010-10-14T22:55:00.000-07:00

Controlled Burn Fitness Hikes

For the Solo or Group Adventurer

Hiking Season in Southern California is in Full Swing!
I encourage you to get outside, breathe some fresh air, and even take a walk in the rain.

Don't want to do it alone?
Then join me as I lead you on a hike or trail run through some of Southern California's most beautiful trails.

Controlled Burn Fitness Hikes
are kept to a maximum of 6 participants in order to respect other hikers, animals, and to ensure minimal impact on nature.

Hikes are available in

Orange County

Tuesday and Thursday

Santa Monica Mountains or Orange County

Saturday and Sunday

Glendale Foothills and Griffith Park

Monday, Wednesday and Friday.

2 Hour Hikes

Trekking with Trekking Poles
$250 (2 Hours) Max 6 hikers
Includes Yoga and Pilates Based Stretch & Relaxation at halfway point.
SMR available upon request at an extra charge.
Picnic/Lunch time at your leisure.

Reflective/Meditative Hike
$250 (2 Hours) Max 6 hikers
Includes Guided Restorative Stretch & Relaxation at halfway point.
SMR available upon request at an extra charge.
Picnic/Lunch time at your leisure.

4 Hour Hikes

Trekking with Trekking Poles
$350 (4 Hour)s Max 4 Hikers
Includes Yoga and Pilates Based Stretch & Relaxation at halfway point.
SMR available upon request at an extra charge.
Picnic/Lunch time at your leisure.

Reflective/Meditative Hike
$350 (4 Hours) Max 4 Hikers
Includes Guided Restorative Stretch & Relaxation at halfway point.
SMR available upon request at an extra charge.
Picnic/Lunch time at your leisure.

Fitness Hikes*

2 Hour Conditioning Hike
$350 Max 2 Hikers
Includes your Conditioning Hike; Core Conditioning; and Includes Yoga and Pilates Based Stretch & Relaxation at halfway point.
SMR available upon request at an extra charge.
Picnic/Lunch time at your leisure.

2 Hour Endurance Hike
$350 Max 2 Hikers
Includes your Endurance Hike; Core Conditioning; and Includes Yoga and Pilates Based Stretch & Relaxation at halfway point.
SMR available upon request at an extra charge.
Picnic/Lunch time at your leisure.

2 Hour Intensity Hike
$350 Max 2 Hikers
Includes your Intensity Hike; Core Conditioning; and Restorative Stretch and Relaxation at halfway point.
Picnic/Lunch time at your leisure.

Hikes and More

Backpacking/Overnight Trips
Call for rates and availability
818-248-4242

Intro to Backpacking
Call for rates and availability
818-248-4242

Additional Options
Healthy Picnic
$15-$20 per person. (I carry it all for you)

Trekking Pole Rental
$15

Yoga Mat Rental
$15 (I carry it for you)

What to Bring on Your Hike
Water.
And drink it!
A comfortable day pack. I suggest one with a waist belt to take tension off your neck and shoulders.
Comfortable layers. Dress in layers. It can be sunny yet cold. It can get windy. The weather can change very quickly on a trail!
Comfortable footwear that you have worn before.
Socks
I suggest bringing an extra pair of socks.
No Cotton! Cotton will NOT keep you warm if it gets wet and that includes sweat. Bring fast drying, moisture-wicking clothing that is comfortable.
Hat A fuzzy, warm hat to keep those ears warm on cool mornings, a visor or cap to shade your eyes when it is sunny.
Trekking Poles.
Healthy snacks.
Ziploc bags for your trash.
Leave No Trace!!!! That includes all fruits, seeds, peels, shells!!! Pack it in...Pack it out!!!
Sunscreen! Even if it is cloudy in the morning, put it on before you get in your car to come to hike. And put some more on before we begin the hike.
Feel free to bring anything else that will make your day more enjoyable!!! Just remember, you've gotta carry it.

To reserve

Reservations required
with a non-refundable 50% deposit by cash or credit card.
48 Hour Cancellation Notice Required to avoid charges.

Please call the studio
818-248-4242
The ringer is kept off during business hours to avoid disturbing clients.

Please specify Date and Locationof desired hike.
Please specify Style of Hike you desire.
Don't forget to Include your Full Name and Phone Number and the best time to reach you so I can get back to you as soon as possible.

I look forward to hitting the trails with you!

-Melissa Adylia Gutierrez

Owner/Personal Trainer

Controlled Burn Fitness

Marathon Training Season has Barely Begun and I’m already Hearing about Easily Avoided Running Related Injuries!

2010-09-30T09:02:00.000-07:00

: (

SHAMEFUL!

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 Care and Conditioning of Your Feet which gives great examples on why it is important to invest in your feet before you invest in your next pair of running shoes".

Go for the Intesnity. Avoid the Injury!

READ about The Care and Prevention of Injuries

PART 1: Warm-Ups Prior to Activity

PART 2: Care and Conditioning of the Feet

PART 3: Cross Training

PART 4: Rest and Recovery

Book a Runners Conditioning Workshop

Take a Controlled Burn Fitness Conditioning Class

Take a Flexibility and Core Conditioning Workshop

Contact info@ControlledBurnFitness.com

to book your Class/Workshop

Check the links above for Class and Workshop descriptions and Schedule information

Wishing you a Happy and Healthy Day!

Melissa Adylia Gutierrez

Melissa Adylia Calasanz

Controlled Burn Fitness

Pedal Spin Instructor Shares a Little about Herself and then shares a Refreshing and Healthy Lunch

2010-09-29T23:09:00.000-07:00

Cindy Bell asked me to share a little something about myself and my teaching style for the "Pedal Precision" Indoor Cycling class that I teach at Pedal Spin Studio on their blog.
Check it out:

Hello Everyone,

This is Melissa Adylia Gutierrez, the Monday “Pedal Precision” Instructor at Pedal Spin in Montrose. Some of you know me very well, and some of you only know of me as the unforgiving Monday night “Pedal Precision” instructor.

I don’t mind it at all that I have a reputation for being demanding. I love the clients who are drawn to my class because they are the type of athletes and fitness enthusiasts that demand as much from an instructor. Yes, my class is demanding, yes, I expect those who attend to be there to work, but I will always be considerate of limitations.

Ask any of my clients. There have been many days that I have demanded that a client “take it easy” or tell them they “better go get a massage or go to a restorative yoga class before they even consider coming back to class.”

As it says in my bio when you register for the class, my class is NOT a typical “Spinning” class. My class is an intense and sometimes humbling workout, however it is excellent for all fitness levels as long as they keep an open mind. I will only teach a class that I would also enjoy taking-a demanding class that gives me what I paid for!

Yes, I am intense. Yes, I will keep on top of ideal skeletal alignment. Yes, I will keep on top of everyone, unless they’ve spoken to me before class and brought to my attention any issues. Yes, I am guilty of bringing out the best in those who choose to attend the classes that I teach.

My class is definitely not for everyone, and that is one of the main reasons I love guest teaching at Pedal Spin Studio!

The greatest thing about Pedal Spin is that they have the most amazingly diverse selection of instructors! When I first began teaching at Pedal Spin, I made it a point to try each instructor and I can happily say that every one of them has something fantastic to offer the Pedal Spin clientel. There really IS something for everyone. I suggest you try them all too!

So, as you’ve noticed, I am passionate about helping athletes, dancers, and fitness enthusiasts attain and maintain healthy, balanced, and functional bodies.

I am also passionate about sharing my love of food and adventure with others.

Feel free to check out my latest entry for a Refreshing and Healthy Lunch. I would also invite you to take a look at my Blog Disciplined Indulgence for ideas for healthy, inexpensive meals, and some indulgent food adventures. Check out my Controlled Burn Fitness Blog and Controlled Burn Fitness website for more information on how to keep your body looking and feeling great. And if you’re really curious, hunt me down on facebook.

I look forward to seeing you in class!

Wishing you a Happy and Healthy Day!
-Melissa Adylia Gutierrez
Owner/Personal Trainer Controlled Burn Fitness
http://www.controlledburnfitness.com/

The original post can be found on the Pedal Spin Studio Blog

Disciplined Indulgence

2010-09-28T01:00:00.000-07:00

It is interesting that when I started posting on a blog called

"Disciplined Indulgence"

My friends, clients, and even strangers began to take notice.

I love the fact that more people want to embrace the fact that
many healthy and happy people actually

DO eat.

So, from here on, feel free to find info at:

Disciplined Indulgence

Every Day Should be a Journey. This is Mine. Destination: Disciplined Indulgence. Taking Terrible Pictures of Beautiful Food While Living a Happy, Healthy, and Balanced Life.

Eat Healthy while Saving Money

2010-09-26T09:52:00.000-07:00

There is no excuse to not eat healthy, even when money is tight.
Read the latest blog post from Disciplined Indulgence for an example of a healthy, inexpensive meal.

Fitness Professionals! Supporting Eachother Improves Our Industry.

2010-09-14T09:50:00.000-07:00

I'm noticing a new trend in the Fitness Industry and it has nothing to do with crunches, lunges, or cardio.

It has to do with fitness professionals bad mouthing other businesses in order to gain visibility. I've also noticed "friends" of different fitness studios and trainers doing the dirty work for others. Sadly, what these individuals don't realise is that by doing so they put the reputation of their business in jeopardy.

Yesterday, I was on Yelp checking out what other studios in my area had to offer in the way of specials and promotions. I came across 3 reputable boutique fitness studios that had recently gotten low reviews (yes, I check in often enough to notice when a studio that I am familiar with and respect, goes down a star-or 3).

It quickly became apparent that it was mere sabotage vs constructive criticism.

I've chosen to give [name of boutique fitness studio] the benefit of the doubt and hope this brings a new consideration to how we, as Respectable Fitness Professionals, conduct ourselves in the future.

Here is how I handled it
"Hello [name of boutique fitness studio],

I thought you may want to know that a friend of yours may not know, that by trying to do your studio a favor, they may actually be doing your studio a bit of harm.

http://www.yelp.com/user_details?userid=JNP00_KjdpgxQnJ5baHWZg

I happen to be a local business owner and I love to keep up with the specials that local studios are running. When I see something inspiring, I discuss it with my fellow fitness professionals so we can keep up to speed on what is going on in our industry.

That is how I came upon the random reviews by the above mentioned HB.

Hmmm, a little fishy.

I am sure your friend means well, but to post strangely vague, negative reviews about 2 studios, along with the link to your business, it comes across as a business owner trying to do a "poor-sport-one-up-man-ship."

You may want to ask your friend to either remove your business link so it doesn't make your studio look bad, or at least elaborate on the reviews with legitimate information regarding what each studio has to offer and where they dropped the ball...most boutique health/wellness studios (myself included) welcome feedback from their clients (good and bad) to inspire us to improve.

FYI: Yelp has been doing some pretty intense policing lately. I even had one of my reviews removed last week (the review was from 2 years ago) about a CPR company. Upon further inquiry, they thought I was trying to promote the American Red Cross by making up a false review, since I had mentioned the ARC in the review and had posted a link to the positive review for I had written for the ARC...uh oh!

The fitness community that I "run in" is a wonderfully supportive group of fitness professionals who believe that by supporting one another, we raise the "barre" of what our industry has to offer.

By sticking together, we help not only ourselves and our industry as a whole, but the clientele of the health and wellness community which in turn helps us stay afloat against the larger chains that do not provide the personalized attention that our clients deserve.

Yelp is a great source of knowledge, not only for potential clients, but for all small business owners.

It was a pleasure to find out about what you offer at your studio when I checked out your link and I wish you continued success.

I hope you found this information useful.

Your Fellow Fitness Professional wishing you a happy and healthy day!
M

: )"

I am happy to report that the owner of
[name of boutique fitness studio]
responded promptly with

"thank you very much.

I'll figure this out!

Best wishes,
[Name]

Owner, [name of boutique fitness studio]"

This terrible economy is no excuse to lower our standards on how we conduct ourselves professionally and personally.
I would love to hear how you would have handled it.
Wishing you a Happy and Healthy Day!

-Melissa Adylia Gutierrez

Owner/Personal Trainer

www.ControlledBurnFitness.com

“You get what you pay for.”

2010-09-07T12:46:00.000-07:00

Sadly, when it comes to Personal Training, that saying is not always the case…but when you think about it, it is.

When some clients first come to me for Personal Training, they usually ask more questions about the price than questions about how to reach their fitness goals.

I don’t blame them.

It turns out; the clients who had originally started their fitness journey at “big, chain gyms”* had every reason to be concerned.

I became a Fitness Professional for many reasons; the most basic one is to help people live happy and healthy lives. I am almost certain that 99% of the trainers that you’ll find at “big, chain gyms” had the same idea when they became trainers.

Sadly, many trainers who apply to “big, chain gyms” are not aware that their biggest responsibility (other than training their clients) is to hone “used car salesman” skills in order to sell more Personal Training Packages, gadgets, and supplements in order to ensure an income that does not reflect what the consumer is paying.

I had heard the rumors of low pay and pressure to “sell on the floor” from friends who started their Personal Training careers at “big, chain gyms”. So when I kept hearing from my clients about their terrible experiences at “big, chain gyms”, I decided to look into it myself.

I recently applied to 4 “big, chain gyms” anonymously to see what was going on.

Golly! First off, how can a Personal Trainer expect to deliver a “personalized” experience to a client in an atmosphere that does not encourage any “personalized” interactions, beginning with the application process?

The application process is done via their website where you are to plug in your information as if you are signing up for a company newsletter…guess what, you will get the company newsletter and a free pass for a 1 week membership in your inbox within 5 minutes.

I was unable to find anything out about the pay scale for Personal Trainers from any of the gym’s websites. It turns out, the pay scale pretty much works the way they sell packages…lots of bartering, haggling, “negotiating”…choose the word that you find least offensive.

Upon further investigation, and contacting the gyms personally, I found it is almost impossible to connect with the fitness director since they are usually juggling 3-6 gyms in one region.

I must say, many of the front desk people were wonderfully helpful, and had no problem “divulging” information, almost to the point of tattling. Once you got them started, they couldn’t stop.

The further I got into my inquires, I found that a trainer is better off teaching Group Fitness Classes for the time, money, and hoop jumping required-or just work at the front desk.

What the Personal Training Client Should Realize

If you are paying $65-$85 per Personal Training session at a “big, chain gym”, the trainer is lucky to see $17 of it. They may see up to $20 at most, per session, if they paid extra money (up to $200) to take the sometimes “required” certifications specific to the gym they are working at.

Imagine how little they are getting paid when you purchase a package as low at $20 per session. It is shameful that they are also encouraged to sell these low priced packages in order to secure their job and get bonuses.

Personal Trainers at “big, chain gyms” are also encouraged, with bonuses and incentives, to sell products while “on the floor”, which are the best way for the gyms to make money.

Would you prefer that your Personal Trainer is spending their down time working on Personalized Program Design for their clients; keeping up to date on the latest fitness trends; looking over your chart in preparation for your next session? Or would you prefer that the main focus of the Personal Trainer you hired to help you reach your fitness goals is more focused on selling Packages, Pedometers, and Supplements?

More “food for thought”

If you are receiving “nutritional counseling” from a trainer in a “big gym”, and they suggest purchasing products that with be “helpful for weight loss”, “build muscle mass”, “boost your metabolism”, most likely, the “nutritional certification” they have was sponsored by the company that manufactures the supplements and gadgets.

*Please note, not all “big, chain gyms” are the same.

There are some out there that offer excellent Personal Training and Employment Opportunities, but you will pay a bit more for it.

I encourage you to do your own investigation and find what works best for you.

I would love to know about your experiences with Big Chain Gyms

Please feel free to post your comments here.

Have a Happy and Healthy Day!

-Melissa Adylia Gutierrez

Owner/Personal Trainer

www.ControlledBurnFitness.com

1 Month of Unlimited Group Fitness Classes for the Month of September for $150*

2010-08-30T15:24:00.000-07:00

SPECIALS
1 Month of Unlimited Group Fitness Classes for the Month of September for $150*
(up to $325 Value).

The 1 Month of Unlimited Group Fitness Classes is for Cash and Check Payment ONLY and must be paid before or on September 1st and is good till the last day of September.
Cannot be combined with any other offer/discount.
No Refunds No Extensions No Transfers No Exceptions.
Credit Card Pricing for The 1 Month of Unlimited Group Fitness Classes is $225, same restrictions apply.

Please don't let your health and happiness suffer during this rough economy.

End of Summer Special and Workshops

2010-08-25T14:54:00.000-07:00

If you're reading this, your Health, Fitness, and Happiness is very important to me.

If you don't know me, than someone you know cares about you very much.

Summer is almost behind us, though it feels as if it has just begun, and no one wants their behind to get as saggy as this economy.

Now is the time to take advantage of a very rare discount on Personal Training Sessions at the Controlled Burn Fitness Studio and on 1 month Unlimited Group Fitness Classes.

SPECIALS

Controlled Burn Fitness is offering 50% off when You Purchase 10 Personal Training Sessions! Offer Expires September 1st. Sessions must be used within 30 days of purchase. Restrictions apply. Click HERE for details.
Controlled Burn Fitness is offering 1 Month of Unlimited Group Fitness Classes for the month of September for $150 (up to $325 Value). The 1 Month of Unlimited Group Fitness Classes is for Cash and Check Payment ONLY and must be paid before or on September 1st and is good till the last day of September. No Refunds No Extensions No Transfers No Exceptions. Credit Card Pricing for The 1 Month of Unlimited Group Fitness Classes is $225, same restrictions apply.

Please don't let your health and happiness suffer during this rough economy.

WORKSHOPS

Controlled Burn Fitness is ready to schedule the next 4 Week Runners Conditioning Workshop and the next 4 Week Ballet Workshop. Please take a moment to answer the questions in the link below so we can find the day and time that works best for you.

4 Week Runners Conditioning Workshop

http://www.surveymonkey.com/s/N5Z9V3D

4 Week Ballet Workshop

http://www.surveymonkey.com/s/NPZCLH5

Please contact the studio with any questions.

PLEASE, leave a message.

We keep the phone turned off during business hours to not disturb Personal Training Clients and Group Fitness Classes.

Wishing you a Happy and Healthy Day!

-Melissa Adylia Gutierrez

Owner/Personal Trainer

Controlled Burn Fitness

http://www.controlledburnfitness.com/

3521 A North Verdugo Road

Glendale, CA 91208

50% Off 10 Personal Training Sessions!*

2010-08-18T09:27:00.000-07:00

So Long to Summer Special*
Restrictions Apply*
Offer Expires
September 1st

Controlled Burn Fitness is offering 50% off
When You Purchase 10 Personal Training Sessions!*
• * Cash Only (See Below for Check and Credit Card “So Long to Summer Special” Pricing)
• * Pricing is based on the $89 Per Personal Training Session Price.
• * Save $445 When You Purchase 10 Personal Training Sessions by Cash.
• * All 10 Sessions must be paid in FULL, no later than Wednesday, September 1st.
• * All 10 Session Expire 30 days from the date of Purchase.
• * No Extension No Refund No Transfers No Exceptions.
• * Cannot be combined with any other offer/discount.
• * 48 Hour Cancellation Notice Required for all Scheduled Sessions.
• * Less than 48 Hours Cancellation will be charged the full price of $89.
• * You have several options for using your 1 Hour Personal Training Sessions

Options
• Personal Training. (Solo)
• Private Group Class of your choice. (for you and up to 2 guests)
• Runners Conditioning. (for you and 1 guest)
• Runners Recovery. (for you and 1 guest)
• Meal Planning and Nutritional Guidance (Solo)

“So Long to Summer Special”
Check and CC Pricing**
$690*
($200 Savings)**
• ** Save $200 When You Purchase 10 Personal Training Sessions by Check or Credit Card.
• ** Pricing is based on the $89 Per Personal Training Session Price
• ** All 10 Sessions must be paid in FULL, no later than Wednesday, September 1st.
• ** All 10 Session Expire 30 days from the date of Purchase.
• ** No Extension No Refund No Transfers No Exceptions.
• ** Cannot be combined with any other offer/discount.
• ** 48 Hour Cancellation Notice Required for all Scheduled Sessions.
• ** Less than 48 Hours Cancellation will be charged the full price of $89.
• ** You have several options for using your 1 Hour Personal Training Sessions

Options
• Personal Training. (Solo)
• Private Group Class of your choice. (for you and up to 2 guests)
• Runners Conditioning. (for you and 1 guest)
• Runners Recovery. (for you and 1 guest)
• Meal Planning and Nutritional Guidance (Solo)

Any Questions?
Please Call the Studio
818-248-4242
Please Leave a Message
(The ringer is turned off during business hours to avoid disturbing Personal Training and Group Fitness Clients)
Please include your full name and phone number, your questions, and the best time to reach you.
Wishing you a happy and healthy day!

http://www.controlledburnfitness.com/

Personal Training...It's Personal.

2010-08-12T09:22:00.000-07:00

Personalized Training helps you reach your goals

Everyone, at some point in life, needs a little extra help to reach their goals.

It is important to realize that our physical goals have a direct relationship to our personal goals.

It is brave, it is exciting, and it is sometimes humbling when we finally ask for that extra push.

Expect hard work, expect sweat, and expect the times when you think you can't do it anymore. But also expect the times when you are reminded that it is OK to be more considerate to you, your time, and your body.

It is ideal that you make any Personal Training Session "Personal" if you want to intensity your effort and maximize results. That means 1 on 1 with just you and your trainer. No friend. No "Buddy System". No crutch. No Excuses.

You should seek a Personal Trainer who

Is focused and passionate about helping you reach your goals

Is a good example of the healthy, active, and balanced lifestyle you have chosen to pursue and embrace.

Prepares each Personal Training Session's program just for you-One who does not just copy programs from a book or any random on-line source. (Sadly, I've seen this done many times.)

Constantly seeks new information about health and fitness trends, takes classes from other fitness professionals, and is immersed in the health and fitness industry.

Has certifications from reputable sources (Check out http://www.ideafit.com/ for information on respected certification in the health and fitness industry)

Is able to convey information about health and fitness in a way that is compatible with your way of learning.

Please contact me for more information on essential questions you should ask when interviewing a potential Personal Trainer.

Personal Training at The Controlled Burn Fitness Studio

It is not for everyone

I do not take every client that contacts me.

I seek hard working clients who are not looking to be seduced by fancy gimmicks, or cute PR stunts.

I offer focused intensity.

I seek only dedicated individuals who understand that hard work and consitancey are two improtant factors for success.

I am 100% focused on helping each of my Personal Training Clients' reach their Fitness Goals, I expect as much from each of my Personal Training Clients.

Each Personal Training Session is carefully designed for each individual-no two Personal Training Sessions will be alike.

I will expect you to be kind and nurture your mind, body, and mucles every day, by making sure you are well fed, fully rested, and are keeping your stress levels in check.

I always take into consideration my clients goals, needs, and physical abilities, and strive to find a way that we will both have a challenging yet enjoyable time during each Personal Training Session.

My goal is to help you reach your fitness goals all the while paying close attention to essential details such as skeletal alignment, muscular and cardio strength, endurance, and flexibility.

Each Session includes beneficial exercises that are designed to enhance your body awareness; challenge and condition your core; improve your muscular control and posture; optimize core integration and endurance.

Each Personal Training Session is the arena to become connected to your intentions, and to understand what drives your physical expectations.

I encourage you to take the time to nurture and explore what your body needs.

I encourage you to let your breath inspire and guide your movements.

The hardest part is showing up.

When you are ready for Controlled Burn Fitness Personal Training

Please Be Prepared to Answer These Questions

Do I want to be

Leaner

Stronger

More Graceful

More "Cut"

More Flexible

More Confident

Bigger or Smaller

More Explosive

More relaxed

Personal Training Goals

Is it just about my body?

How do my personal goals relate to the relationship I have with my physical goals?

How do I feel about my body?

What are my ideal physical goals?

What are my realistic physical goals?

How much time can I realistically devote to my goal?

Do I care enough about myself to keep all of my appointments?

Will I care more about myself than my Personal Trainer?

What do I really want to ask a Personal Trainer but never had a chance to ask?

More info

Pricing

I look forward to hearing from you,

Have a Happy and Healthy Day!

Melissa Adylia Gutierrez-Personal Trainer/Owner

Controlled Burn Fitness

3521-A North Verdugo Road

Glendale, CA 91208

http://www.controlledburnfitness.com/

Professional Dancer Turned Reluctant Runner…

2010-08-10T10:13:00.000-07:00

...How did that Happen?

People are always mentioning what an impressive runner I am when they spy a Facebook pic/post documenting my participation in the latest Fun Run, 5k, 10k, or ½ Marathon.

Do I consider myself a runner?

No, I just dabble in it.

So how did a former Professional Dancer (who had sustained a severe knee injury due to a fall), now Personal Trainer/Owner of the Controlled Burn Fitness Studio in Glendale, CA become so well known in the running community; excited about her next running event; and so involved and passionate about helping runners attain, and maintain healthy, pain and injury-free bodies?

Answer: On a bet.

Yes, I was lured into it by the promise of amazing food, music, and wine, but what really motivated me was the chance to prove the point I had been trying to make to a particular client for 6 months:

We must learn to walk before we rum.

We must train to the point of discomfort, sometimes pushing past that edge, all the while maintaining dignity, grace, and respect for the process as much as for the goal.

The process and the goal are one in the same

Go for the intensity while avoiding injury.

We must set a foundation for fitness by creating a body that is beautifully balanced; strong yet supple, pushed to its limits yet nurtured in order to thrive;

No cutting corners.

Here’s the story

One of my especially entertaining Personal Training clients had bet me that I couldn’t help him shave some time off of his next 5k and 10k runs.

I told him I would take at least a minute off his time in 3 months as long as he did exactly as I said.

He didn’t think it was possible since I had informed him that he wouldn’t be allowed to run for at least 6 weeks while he was training with me. He even sweetened the pot from just a bottle of wine to accompanying him and his wife to dinner at one of the finest restaurants in LA prior to going to the Disney Concert Hall, and the bottle of wine could be my choice of any White Burgundy from Silverlake Wine.

It was on!

I couldn’t help but jump on this opportunity to prove to him once and for all that he needed to step back from the neglectful training style that he had grown accustomed to over the years prior to my “inheriting” him from another trainer who had moved out of state.

Halfway through our 3 month 5k training, his progress was so impressive, I was certain that there was no way I wouldn’t win. I knew this would be an excellent time to also use myself as an example of the training techniques and philosophy that I have created to build The Controlled Burn Fitness Studio into a fitness destination for those who seek Personal Training that does not rely on fancy PR and Marketing gimmicks, but thrives on focused intensity and attention to detail.

I suggested sweetening the pot some more by betting that if I could improve my time from my first 5k (Chinatown Firecracker 5k on Feb 10th 2008. Pace: 9:56 which was the first day I had run in my life-no joke) he would not be allowed to complain while training for at least one month.

It was on!

The Outcome

I enjoyed a wonderful meal at Patina with he and his wife before heading to concert hall to see Solonen conduct his last show with LA Phil and the next week after one of our Personal Training Sessions we scampered over to Silverlake wine to pick up my bottle of wine…oh how I wish I could remember what I chose, all I know is that it was delicious!

Want to find out about the training program?

Stay tuned for the next post…

Runners Conditioning Classes

2010-08-04T08:48:00.000-07:00

Runners Conditioning Classes
Wed Evenings

6:00pm-7:30pm

This Series is Excellent for Runners, Walkers, Dancers, Athletes and all other Fitness Enthusiasts
See Below for Pricing

Location
3521-A North Verdugo Rd
Glendale, CA 91208
818-248-4242
http://www.controlledburnfitness.com/

Each Class Includes

Physical Inventory of each Participant

Warm Up

Focus on Articulation of Feet

Stability Training

Core Conditioning

Flexibility Training

Cool Down

Class Description

The Runners Conditioning Series introduces performance enhancing techniques designed to challenge, support and improve a runner’s overall performance.

Each class will explore tools/techniques to help enhance your training and to help you achieve and maintain a healthy, balanced, and functional body.

You will enjoy exercises designed to improve flexibility; challenge and integrate your core; improve muscular stability of your feet, legs, and pelvis; explore the balance of strength and flexibility and its effects on your muscular stability; relax and restore your body; and leave each class with plenty of tools to help enhance your training and help achieve and maintain a healthy, balanced, and functional body.

Each class will guide you through a gentle and considerate warm up in order to prepare your body for intense and focused work on isolation, integration, and articulation of all the muscle groups that are essential for running.

Each class will explore gentle yet intense stretching techniques that are useful for all levels of flexibility, and will end with a cool down designed to relax, restore, and thank your body for all the hard work that you ask of it.

The 1 ½ hour class will progress with consideration to all participants and will attempt to address any special requests/concerns.

Please 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.

This series encourages you to gain a new awareness appreciation of your body's abilities and needs.

Pricing

Cash/Check Rate*

1 Single Class $35

2 Classes $60 ($30 each)

4 Classes $100 ($25 each)

CC*

1 Single Class $40

2 Classes $70 ($35 each)

4 Classes $120 ($30 each)

*No Transfers, No Refund, No Extensions, No Exceptions

Your Birthday: FREE! Please Bring Your ID

Your Feet are Your Foundation

2010-08-03T12:35:00.000-07:00

Invest in your feet before you invest in your next pair of shoes

Don’t get me wrong, I’m a sucker for a hot pair of 4” Jimmy Choos, or my Mizuno (Wave Precision Neutral) Running Shoes, but I have already invested my time to condition my feet so they are able endure all the torment (dance classes, cycling classes, running, hiking, backpacking, and let’s not forget, wearing those 4” Heels!) that I dish out to them.

Our feet are as important to our physical well-being/functional fitness as a foundation is to a structure. Sadly, most people simply take their feet for granted, ignore them, wrap them in a pretty package, and hope for the best.

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.

It is my opinion that the majority of the time, buying new shoes to alleviate foot pain is as helpful as slapping nice paint and a picket fence on a crumbling building…no matter how pretty you try to package it, it’s going to collapse sooner or later.

It is all too common that when people begin to experience discomfort in their feet, they just ignore it. They keep taking their workout classes, running, going about their daily activities, trying to “walk it off”. Then, when the pain persists, they usually blame it on their shoes.

By the time a client comes to me they have repeated this process many, many times (Ignore pain, go about their business, get frustrated with pain, buy another pair of shoes, over and over and over again) until an injury sets in.

These injuries can range anywhere from Sesamoiditis, Achilles tendonitis, plantar fasciitis, and Shin splints, all the way up the body to contribute to/exacerbate knee, hip, and lower back issues.

The sad thing is that 99% of the time, their injury could have been avoided had they only taken the time to conditioning their feet.

More to come…

Personal Training

2010-08-03T11:29:00.000-07:00

Controlled Burn Fitness

Personal Training

It's Personal!

Everyone, at some point in life, needs a little extra help to reach their goals.

It is important to realize that our physical goals have a direct relationship to our personal goals.

It is brave, it is exciting, and it is sometimes humbling when we finally ask for that extra push.

Each Personal Training Session is a 1-Hour, Private Session prepared just for you.

The Personal Training Session is carefully designed to help you reach your fitness goals all the while paying close attention to essential details such as skeletal alignment, muscular and cardio strength, endurance, and flexibility. Each Session will also include beneficial exercises that are designed to enhance your body awareness; challenge and condition your core; improve your muscular control and posture; optimize core integration and endurance.

Welcome to Controlled Burn Fitness!

2010-08-03T09:10:00.000-07:00

Controlled Burn Fitness

Helping athletes, dancers, and fitness enthusiasts attain and maintain healthy, balanced, and functional bodies.
Specializing In:
Creating Lean, Strong, Flexible, and Balanced Bodies
Identifying and Addressing Muscle Imbalances
Core Conditioning
Flexibility Training
Injury Prevention
Dancers Conditioning
Runners Conditioning
Muscle Toning/Sculpting
Restorative/Relaxation Techniques for Mind and Body
Meal Planning/Nutritional Guidance
Healthy Recipes
Skype Session for Personal Training and Healthy Cooking Classes

Please visit the website for more information

http://www.controlledburnfitness.com/