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

5 Tips for Staying Hydrated in the Heat

5 Tips for staying hydrated

while maintaining your training schedule

in the increasing summer heat

Post-11-mile Trail Run Meal of Choice
for Personal Trainer and Founder  of Controlled Burn Fitness,
Melissa Adylia Calasanz

1. Remember: a body that has consistently been fed a healthy, balanced diet will be more capable of handling the demands that are placed on cellular function while training in the heat.

A healthy, balanced diet ideal for summer time heat, is rich in nutrient-dense vegetables and fruits with high water content. The diet should also include lean protein and complex carbohydrates.

2. Continually hydrate throughout the day

By drinking water and snacking on juicy, high-water content/electrolyte-dense fruits and vegetables throughout the day, you will be contributing to maintaining optimal hydration that will support a your workouts.

Do not wait to hydrate til you are about to begin your workout. Not only will your workout suffer, but you run the risk of heat stroke, which can have dire consequences.

3. For physical activity lasting up to 60 minutes, water is excellent for hydration as long as you have been maintaining a healthy, balanced diet and have been hydrating throughout the day. 

4. For high-intensity physical activity, exceeding 60 minutes, it is beneficial to consider electrolyte replacement, as well as carbohydrates replacement.

The most commonly recognized electrolytes are potassium, sodium, magnesium, calcium, and chloride.

Each of these electrolytes can be found in fresh fruits, vegetables, and can also be obtained through supplements such as sports drinks and electrolyte replacement powders.

NOTE
I recommend carefully reading the labels of electrolyte replacement products.
I suggest avoiding added colors and ingredients you are not familiar with. I prefer to steer clear of any artificial sweeteners even if they claim to be "natural."
Educate yourself about any ingredients you do not understand or recognize.
Seek the advice a Personal Trainer who specializes in working with endurance athletes; ask a nutritionist or registered dietitian who specializes in sports nutrition.

5.  After any warm weather physical activity it is just as important, if not more, to continue drinking water and maintaining a healthy, balanced diet. Hydration and proper nutrition go hand in hand to support a healthy, balanced, and functional body.

Food for Thought 

How Melissa Adylia Calasanz of Controlled Burn Fitness stays hydrated during high-intensity physical activity in hot weather

Refreshment
after a hilly run along the Moro Ride Trail in Crystal Cove State Park
This snack was followed by a delicious late lunch after I had stretched and cooled down

Mother Nature knows best

Summer fruit is so juicy because mother nature knows your body needs the moisture and the essential vitamins, minerals, and electrolytes these fruits provide.

I love in-season fruits and veggis and summer provides some of the most wonderfully juicy fruit.

I love snacking on a kiwis, plums grapefruits, and other juicy summer fruit, as well as drinking water when exceeding 60 minutes of intense physical activity. 

In fact, I've brought kiwis along for 3 marathons as well as on countless backpacking and hiking trips.

Big Sur Marathon Fuel
Coconut covered dates, 2 kiwis
and a SipE Cup reusable cup for the water stops

In preparation for high temperature hiking and backpacking

I love to fuel and hydrate my body with water, GTs Kombucha with Chia, and V8.

My favorite Kombucha flavors are the Black Chia, Raspberry Chia, and the Multi-Green

Grand Canyon Trip
In preparation of hiking to the bottom of the Grand Canyon in 117 degree weather, I knew it was essential to hydrate the entire day before heading down.

Mixing it up

I will occasionally enjoy a coconut water, paired with a salty snack such as salted nuts or a couple of small boiled potatoes with salt.

I am also a sucker for potato chips when I'm backpacking in hot weather.

When the luxury of stopping and eating is not an option, I use Vitalyte as my electrolyte replacement powder of choice. 

I love the Cool Citrus the best and really enjoy the Fruit Punch as well.

Salads provide an excellent balanced meal for hot weather hydration and optimal performance

I love salads topped with tons of goodies!

I start with organic mixed greens, radicchio, and any other fresh lettuces I can find. Chopped green onions and parsley add freshness and flavor. I love to add as many colorful veggies, juicy tomatoes, lentils, and more.

Need more salad suggestions or ideas for more nutritious and delicious meals?

Check out the Disciplined Idulgence/Chez Calasanz Blog and type in healthy meals or salads, in the search bar.

A Salad  topped with nutrient-dense veggies, lean protein, and complex carbohydrates

provide fuel to aid in optimal performance and recover

Grapefruits are high-water-content fruits that contain essential electrolytes

such as  potassium,  and magnesium

Eat well, stay hydrated, and enjoy your summer workouts!

Wishing y'all a happy and healthy day!

-Melissa Adylia Calasanz

of

Controlled Burn Fitness

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

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



Pedal Precision Indoor Cycling Classes

Pedal Precision Indoor Cycling Class

with

Melissa Adylia Calasanz

of

Controlled Burn Fitness

Photo By: Tavis Coburn

 This is not your typical Spin class!

This is a WORKOUT!

Pedal Precision Indoor Cycling incorporates
Core-Conditioning
Breath Control
Body Awareness
and Endurance.

The class is Intense, all about Finesse, and sometimes Humbling
While following a general structure of relentless intensity, each class progresses with consideration to all levels of participants, and will be adjusted to accommodate the group's physical strengths, and limitations. Pedal Precision Indoor Cycling Classes are appropriate for all fitness levels, from first time riders to hard core fitness enthusiasts.

When
Book this class at your facility
Where
Book this class at your facility
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.

Please arrive early
We begin class on time.
It is essential that each participant is present for the entire warm up to ensure you get the most out of each class.
No warm up =No class

What to bring
Your desire to get sweaty while enjoying an intense workout!
A Towel-you will need it! Water-you will drink it!
Please arrive fueled, focused, hydrated, and ready to work hard.
What you put into your body determines what you will be able to give to your workout.

Classes may be booked at your Indoor Cycling Facility
contact PedalPrecision@ControlledBurnFitness.com

Please visit Facebook to keep up to date on Controlled Burn Fitness and Pedal Precision Indoor Cycling Classes, Workshops, and Specials.


RATES

Classes may be booked at your Indoor Cycling Facility
contact PedalPrecision@ControlledBurnFitness.com