Avoid Unnecessary Injuries #1

Foundation Exercises for the Feet

Toe Articulation Warm

Caring for your feet it the first step in creating a healthy, balanced, and functional body.

Devoting as much time to your feet as you do to your workouts helps minimize the risk of injury.

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

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

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

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

Your Feet are Your Foundation

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

Care and Conditioning of  the Feet

and

Warm Ups Prior to Physical Activity

www.ControlledBurnFitness.com

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

Controlled Burn Fitness Classes Available in The OC!

Controlled Burn Fitness Classes Available in The OC! 

Melissa Adylia Gutierrez

is bringing her

Controlled Burn Fitness Classes

to

Orange County!

 

Controlled Burn Fitness

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

Each class incorporates performance enhancing techniques used by some of the world’s greatest athletes, dancers, and fitness enthusiasts, to:

• Improve flexibility
• Challenge and integrate the core
• Improve muscular stability of feet, legs, and pelvis
• Learn to love Planks :) and build confidence in your upper body strength
• Relax and restore the body

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

Classes begin on time

Please arrive early.

It is essential to be present for the entire warm up to ensure you get the most out of each class.

No warm up =No class…because Melissa cares about your body, and so should you.

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

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 perfect for cross training!

Find Pedal Precision Indoor Cycling Classes on Facebook

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

Melissa Adylia Gutierrez

Owner/Personal Trainer of the Controlled Burn Fitness Studio

is thrilled to be offering a special

SMR

(Self Myofascial Release aka Foam Rolling)

Class

at

The Controlled Burn Fitness Studio

on

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

4 Her Life 5k/10k

I am thrilled to announce that I will be leading the

Runners Warm Up

for the

"4 Her Life 5k/10"

on

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

Rock n Roll Half 2010 Recap

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.

: )



Taking it Slow Before You Go

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)

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

: (

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

Professional Dancer Turned Reluctant Runner…

...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

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

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…