Pedal Precision PLUS! Indoor Cycling WORKSHOP!

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

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

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)

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

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

I'm sure you've seen these foam rollers

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

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

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

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

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

When performing SMR
Breathe and Relax

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

info@ControlledBurnFitness.com

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

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

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)

50% Off 10 Personal Training Sessions!*

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/

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