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

Ingredients to Support a Happy and Healthy Life

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

Lungs that work

A body that moves at will

Fresh water

Clean, healthy food

A good night's sleep

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

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

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

Make Every Day Count

Use your body

Fuel it well

Rest when needed

Enjoy each day and care for the people you love

That includes YOU!

: )

Wishing You a Happy and Healthy Day!

-Melissa Adylia Gutierrez

Owner/Personal Trainer

Controlled Burn Fitness

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/

FOOD for THOUGHT Reward Yourself Respectfully

THINK

before you "reward" yourself with a "treat"

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

Will contribute to your demise

Will make you feel guilty once consumed

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

Reward Yourself Respectfully!

Take a Nap

Get a Massage

Take a Yoga or Stretch Class

Put some money in the bank for a vacation

Enjoy a thoughtfully prepared meal alone or with great company

Hug and kiss someone you love

Wishing you a happy and healthy day!

-Melissa Adylia Gutierrez

Personal Trainer/Owner Controlled Burn Fitness

 

www.ControlledBurnFitness.com

FOCUS = INTENSITY = RESULTS

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

FOCUS = INTENSITY = RESULTS

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

Pay attention

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

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

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

You get what you give

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

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

www.ControlledBurnFitness.com

Words of Wisdom from Melissa Adylia Gutierrez of Controlled Burn Fitness

Our bodies respond to how we treat them or neglect them

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

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

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

-Melissa Adylia Gutierrez

Owner/Personal Trainer

Controlled Burn Fitness

www.ControlledBurnFitness.com