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,

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

Table Top, Plank, & Push Up Series

Melissa Adylia Calasanz of Controlled Burn Fitness

leads marathon runner, Andrew, through the

"Table Top to Push Up Sequence."

The key to this exercise is to go slow

Done correctly, this sequence is excellent for

Conditioning the Core

Building Endurance

Upper Body Strength

Mobility of the Hips

Breath Control

Body Awareness

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

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

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

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

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

As strength and endurance builds, the rests become shorter.

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

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

www.ControlledBurnFitness.com

Controlled Burn Fitness: Performance-Enhancing Core-Conditioning Classes & Workshops

Controlled Burn Fitness

Performance Enhancing Core-Conditioning

Effective Core-Conditioning is about finesse

These Classes and Workshops are all about attention to detail, and designed for those who want to take their fitness training to the next level. The Classes and Workshops are intense, all about finesse, and often humbling.

Description

Each Performance-Enhancing Core-Conditioning Class and Workshop guides you through performance enhancing techniques, used by some of the world’s greatest athletes, dancers, and fitness enthusiasts. 

Each Class/Workshop will begin with a gentle and considerate sports-specific warm up, ideal for preparing your mind and body to embrace the intensity that will follow.

Core-Conditioning exercises will include various planks, standing core work, sports-specific stability training, and more.

After you have sufficiently challenged your core, you will enjoy a relaxing cool down, inventory, and stretch.

You will leave each Class/Workshop with plenty of tools to help enhance all your workouts.

Be prepared

Arrive fueled, focused, and prepared to work hard.

Wear non-baggy clothing that maintains modesty without restricting movement, and remember, all Controlled Burn Fitness Classes are done with bare feet.

Please bring a towel and some water.

Leave all perfume/fragrance at home.

To Book a Private
Controlled Burn Fitness Performance Enhancing Core-Conditioning Class/Workshop

please follow this link to submit your request.

Visit the Controlled Burn Fitness Website for rates

4 Participants Max

Controlled Burn Fitness: Stretch Class

Controlled Burn Fitness

Stretch

Stretch

Your body wants it! 

Your body needs! 

You deserve it!

Class Description

Each Controlled Burn Fitness Stretch Class begins with a gentle and considerate warm up, ideal for preparing one’s mind and body to embrace the flexibility and conditioning training that is offered in this one hour class.

The class incorporates exercises designed to allow you to connect with your mind, breath, and body. Cultivating the mind, breath, and body connection enables you to “soften” and relax into each pose/posture/exercise.

Each class ends with a relaxing inventory and cool down so you can luxuriate in your body’s new found suppleness.

Be prepared

Arrive fueled, focused, and prepared to give your mind, breath, and body one hour of your undivided attention. 

Though this class involves very little movement, the class can be intense, even a bit humbling.  Stretching can uncomfortable, but it should never be  painful.

Bring a yoga mat. 

Leave all perfume/fragrance at home.

Wear clothing that maintains modesty without restricting movement. 

You will always be encouraged to work within your body's range of motion

Please inform your instructor, prior to class, if you have any physical limitations or concerns.

To Book a Private Controlled Burn Fitness Stretch Class

please follow this link to submit your request.

Visit the Controlled Burn Fitness Website for rates

USA Track and Field Level 1 Coach Certification

Melissa Adylia Calasanz of Controlled Burn Fitness

is Officially a

USA Track and Field Certified Level 1 Coach!

Read about her USA Track and Field (USATF) Level 1 Coach Certification Experience

Here

Monday Reservoir Run & Runners Conditioning

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.
:)

The Care and Prevention of Injuries Part 3: Cross Training

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:

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

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

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

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



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

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

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

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

 

 

 

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)