Time Management and Your Success

Time Management is One of the Keys to Your Success

 

Are you punctual?

Do you find yourself running late?

What do you think your time management skills say about you?

If you find that you continue to run late to meet your obligations, it may be time to reevaluate the goals you've set for yourself...or think about why you may not believe you are worthy of achieving your goals.

Punctuality is a discipline...it is part of the practice.

By respecting time, you are respecting yourself, and others.

Arrive early because you need time to unwind from your driving.

Arrive early to focus and set your intention.

Arrive early because your body needs the warm up.

Arrive early, because you care.

-Melissa Adylia Calasanz

of

Controlled Burn Fitness



Earth Day Special at The Controlled Burn Fitness Studio

In Honor of Earth Day

Friday, April 22nd, 2011

Take Class for $10 Cash

(reg $20)

Be Kind to Mother Earth and be rewarded

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

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

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

Tell Your Friends!

Restrictions
Cannot be combined with any other specials/discounts.

Go “Barre-less” for the Month of May!

Go “Barre-less” for the Month of May!

Adult Ballet Fitness Classes
at The Controlled Burn Fitness Studio

We’ll be doing it “Barre-less”

 Pre-Registration Required

When

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

Up to 3 Classes per Week

12 Classes Total!

Starts: Wed May 4th

Ends: Mon May 30th

Where

The Controlled Burn Fitness Studio

3521-A North Verdugo Road

Glendale, CA 91802

Please call to reserve your spot

818-248-4242

How Much*

Pre Registration Required

Register by April 25th

$225 (less than $19 each)

Register by April 29th

$250 (less than $22 each)

Cash Payment Savings Option*

Register by April 25th

$200 (less than $17 each)

Register by April 29th

$225 (less than $19 each)

Drop In Rate if Space Permits*

$25 CK/CC

$25 Cash

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

Great for

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

No Pink Tights or Ballet Slippers Required! : )

Classes Include

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

Class Size will be kept small to ensure personalized attention

Registration

A Credit Card is required for Registration

Please leave a meassage with

818-248-4242

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



How do you care for your spine?

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

My Answer
I take care of my ENTIRE body!

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

How do YOU care for YOUR Spine?




-Melissa Adylia Gutierrez
Owner/Personal Trainer
Controlled Burn Fitness

Get Back into Shape for FREE!

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!

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

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

What is Your Favorite Piece of Fitness Equipment?

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