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

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

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

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

Food for Thought

Thoughts on "Fasting"

from Melissa Adylia Gutierrez Owner/Personal Trainer of Controlled Burn Fitness

Fasting

DON'T DO IT
Eating food, real food, clean food, is the best way to "cleanse" the system.

Denying your body of what it needs doesn't "cleanse" it, it just shuts down the metabolism and creates a false sense of enlightenment by depriving your brain/body of what it needs and creates bad habits in the long run.

Take a moment to really "see" the people who "fast"/"cleanse".

Do you really like what you "see" in them?

Are they really they type of person that you feel is an excellent example

of a happy, healthy, and balanced lifestyle?

Be kind to your body.

Treat your body with respect, kindness, and consideration.

More importantly, feed your body with food that fuels and nourishes.

Wishing you a happy and healthy day!

-Melissa Adylia Gutierrez

Owner/Personal Trainer

Controlled Burn Fitness

www.ControlledBurnFitness.com