Video: The Most Enjoyable Conversation I've Had in a Long Time

Just Me and My Body

It felt so good to move again...

...to move in order to answer some very important questions

Below is the video to the 23 minute warm up of the 60 minute workout/conversation between me and my body.
:)

The remaining workout can be viewed on 

this YouTube Playlist

Since I've been back in school, I haven't taken much time to practice what I preach...to move, for the sheer joy of it...to move with intention yet without expectation..to move where my body leads me...to listen to my body...to have that conversation with my body that it deserves...

...the conversations that starts with me asking my body:

"What do you need?"

and leads to:

"How can I make you feel better?"

"What will make you happy?"

"What can we do to make this morning as physically enjoyable as humanly possible?"

and my body answers:

"Move me."

"Make me sweat."
"Take inventory."
"I will tell you what I need."

"I will make us feel good."

Prior to beginning my summer semester, I chose to take some time off from teaching group fitness classes, spin classes, and going to dance classes in LA; as well as committing to not taking on any new personal training clients.

The time commitment involved to enjoy any of those things would have required too much time and would have kept me from completing my Math Final, my Writing for Liberal Arts Course, my Critical Perspectives Course, as well as the Music in Performance Challenge...yep, all that withing a few months.

:/

Since the end of May, I have only been moving my body to stay alert through my studies, and to stay somewhat fit (as fit as someone can be while sitting in a library for hours on end). 

I've been doing the most time-efficient things to work up a good sweet and exhaust my body enough in the shortest period of time so I wouldn't be too fidgety while sitting at the library or in class.

I found myself going on trail runs, attending not-so-inspiring indoor cycling classes, and registering for random 5ks and trail races.

I was barely kayaking, which brings me the most joy other than dancing. I was no longer teaching my Controlled Burn Fitness Classes which have always afforded me the opportunity to at least keep my body fine tuned and injury-free. And I was not dancing at all, which really bummed me out.

Not good.

:(

This morning, I had an early morning spot that wasn't filled so I decided to take advantage of  it and was able to give myself  a wonderful workout.

It was the perfect conversation starter for me and my body.

As with any relationship, neglect it long enough, it becomes harder and harder to start a conversation...resentment, that grows from neglect, builds up...things unravel.

I knew it was time I had a conversation with my body. Time to let my body know I still care for it. To let it tell me/show me how the neglect has created weakness, making our foundation a little less secure. How the neglect has made us less flexible, more rigid, less graceful. To remind me how great it feels when we move with freedom, yet with purpose. To let me show us that we must not ignore each others needs any longer...we must make time...make a date if needed...to move, to sweat, to breathe, to be appreciative of our gift of mobility.
:)

It felt good to do the workout I designed exactly for that reason...it felt even better because for the first time in so long, I had the opportunity to move for ME! To move without having to consider the limitations of clients. To move without having to correct anyone other than myself.

Yes, it was the most enjoyable conversation I have had in a long time.

I encourage you to get moving! Have that wonderful conversation with your body!
Enjoy!

-Melissa Adylia Calasanz
of
Controlled Burn Fitness

1. Video: My Morning Workout: Warm Up

Warm Up 

The first 20 minutes of my 60 minute, solo, non-impact workout
Click Picture for the Video of My 23 Minute Warm Up

I wasn't just born with these legs...I had to earn them!

Click Picture for the Video of My 23 Minute Warm Up
or click the video below

This morning, I had an early morning spot that wasn't filled so I decided to take advantage of  it and give myself  a good workout.

Since I wasnt teaching anyone this morning, I modified the movements to suit my needs. 

I have several half marathons, trails runs, a full marathon, and Bike the Coast event coming up, and I know how important it is to build the best foundation for high-impact endurance training.

Many of these movements are from my Controlled Burn fitness class, and Runners Conditioning workshops.

Includes
Slow and fluid movements that address the flexibility and mobility of the upper, middle, and lower back, as well as the feet, obliques, hamstrings, adductors, and abductors.
Plenty of  slow spinal articulation; articulation of the toes and feet; first position demi plies, as well as deep/grande plies in 2nd; parallel tendus/pointing and flexing for the feet.

Find Controlled Burn Fitness  on Facebook to keep up to date on the latest classes, workshops, and specials

www.ControlledBurnFitness.com

Dance Fitness, Warm up, Controlled Burn Fitness, Runners Conditioning, Shin Splint Exercises, Heel Rises, Flexibility Training, Toes, Feet, Legs, Calves, Ankles. Full Body Warm Up, Stability Training, Balance Training, Fitness, Morning Workout, Stretch, Melissa Adylia Calasanz, Personal Trainer

2. Video My Morning Workout:Dynamic Range of Motion 08.29.13

Moving On to Dynamic Flexibility & Stability Training

Continuing where my 23 minutes of warm up left off, here I am progressing from the Warm Up, into the next 9  minutes of my 60 minute, solo, non-impact workout

This 9 minute section includes

4 minutes and 30 seconds of dynamic stability and flexibility provided by long lunges, modifies down-dogs, planks, and side planks. 

5 minutes of Stability Training for Ankles and Feet followed by one more plank & down-dog series.

This morning, I had an early morning spot that wasn't filled so I decided to take advantage of  it and give myself  a good workout.

Since I wasnt teaching anyone this morning, I modified the movements to suit my needs. 

I have several half marathons, trails runs, a full marathon, and Bike the Coast event coming up, and I know how important it is to build the best foundation for high-impact endurance training.

Many of these movements are from my Controlled Burn fitness class, and Runners Conditioning workshops.

Includes
This section includes 4 minutes and 30 seconds of dynamic long lunges, modifies down-dogs, planks, and side planks.
Remaining 5 minutes includes Stability Training for Ankles and Feet followed by one more plank & down-dog series.

Find Controlled Burn Fitness  on Facebook to keep up to date on the latest classes, workshops, and specials

www.ControlledBurnFitness.com

Dance Fitness, Warm up, Controlled Burn Fitness, Runners Conditioning, Shin Splint Exercises, Heel Rises, Flexibility Training, Toes, Feet, Legs, Calves, Ankles. Full Body Warm Up, Stability Training, Balance Training, Fitness, Morning Workout, Stretch, Melissa Adylia Calasanz, Personal Trainer

3. Video: My Morning Workout: 3 minute Lunge and Run Drills 08.29.12

3 minute Lunge and Run Drill

This section continues

where the 9+ minutes of Lunges, Planks, & Stability Training left off

View the Warm Up Here

Here

This morning, I had an early morning spot that wasn't filled so I decided to take advantage of  it and give myself  a good workout.

Since I wasnt teaching anyone this morning, I modified the movements to suit my needs. 

I have several half marathons, trails runs, a full marathon, and Bike the Coast event coming up, and I know how important it is to build the best foundation for high-impact endurance training.

Many of these movements are from my Controlled Burn fitness class, and Runners Conditioning workshops.

Includes
This video includes faster progressions of the Lunges, Planks, & Down Dog series

Find Controlled Burn Fitness  on Facebook to keep up to date on the latest classes, workshops, and specials

www.ControlledBurnFitness.com



Dance Fitness, Warm up, Controlled Burn Fitness, Runners Conditioning, Shin Splint Exercises, Heel Rises, Flexibility Training, Toes, Feet, Legs, Calves, Ankles. Full Body Warm Up, Stability Training, Balance Training, Fitness, Morning Workout, Stretch, Melissa Adylia Calasanz, Personal Trainer

4. Video: My Morning Workout: Standing Thigh Series 08.20.12

Slow, Controlled, and Subtle Exercises

This series is especially useful for endurance conditioning

of the abductors, pelvic stabilizers, ankles, and feet.

This section continues where the

3 minute Lunges & Run Drills video left off

This morning, I had an early morning spot that wasn't filled so I decided to take advantage of  it and give myself  a good workout.

Since I wasnt teaching anyone this morning, I modified the movements to suit my needs. 

I have several half marathons, trails runs, a full marathon, and Bike the Coast event coming up, and I know how important it is to build the best foundation for high-impact endurance training.

Many of these movements are from my Controlled Burn fitness class, and Runners Conditioning workshops.

This video includes
Very slow, controlled, and subtle exercises especially useful for endurance conditioning of the pelvic stabilizers and abductors.

The intrinsic and extrinsic muscles are especially taxed during this slow and subtle series, especially if it is done correctly.
The more subtle, focused, and controlled the movements, the greater the benefit.
This section also provides slow, yet dynamic flexibility, along with a gentle cool down.

Find Controlled Burn Fitness  on Facebook to keep up to date on the latest classes, workshops, and specials

www.ControlledBurnFitness.com


Dance Fitness, Warm up, Controlled Burn Fitness, Runners Conditioning, Shin Splint Exercises, Heel Rises, Flexibility Training, Toes, Feet, Legs, Calves, Ankles. Full Body Warm Up, Stability Training, Balance Training, Fitness, Morning Workout, Stretch, Melissa Adylia Calasanz, Personal Trainer

5. Video: My Morning Workout: Cool Down Core, Pelvic Stability and Flexibility 08.29.12

Cooling Down

while working on pelvic stability, core-conditioning, and flexibility

This section continues where the 4 1/2 minute "Standing Thighs" video left off

Watch more of My Morning Workout Videos on the 

Controlled Burn Fitness

YouTube Playlist

This morning, I had an early morning spot that wasn't filled so I decided to take advantage of  it and give myself  a good workout.

Since I wasnt teaching anyone this morning, I modified the movements to suit my needs. 

I have several half marathons, trails runs, a full marathon, and Bike the Coast event coming up, and I know how important it is to build the best foundation for high-impact endurance training.

Many of these movements are from my Controlled Burn fitness class, and Runners Conditioning workshops.

This video includes
Very slow, controlled, and subtle exercises especially useful for cooling down while working deep core muscles, focusing on pelvic stability, all the while working on  flexibility
The more subtle, focused, and controlled the movements, the greater the benefit.

Find Controlled Burn Fitness  on Facebook to keep up to date on the latest classes, workshops, and specials

www.ControlledBurnFitness.com


Dance Fitness, Warm up, Controlled Burn Fitness, Runners Conditioning, Shin Splint Exercises, Heel Rises, Flexibility Training, Toes, Feet, Legs, Calves, Ankles. Full Body Warm Up, Stability Training, Balance Training, Fitness, Morning Workout, Stretch, Melissa Adylia Calasanz, Personal Trainer

End of Summer School Celebratory Dinner

End of Summer-Semester Celebratory Dinner

All the veggies prepped!
at Chez Calasanz

I really love cooking dinner.
I especially love sitting across the table from my husband while enjoying a home cooked meal.
I had not had the opportunity to prepare one sit-down meal during my summer semester. 

I was so involved with reading 12 books in 2 months, along with writing interpretive and comparative essays, that I decided it was best to prep all our meals ahead of time.
It was more practical to have ACs dinners waiting for him in the fridge when he got home since I was not returning from the library til usually after 9pm.
To celebrate the end of the semester, Mister AC picked up a bottle of bubbly as I prepared dinner.

Shrimp!

Shrimp is ready for cooking!at Chez Calasanz 

Getting plates ready to accept the bounty!
at Chez Calasanz

Mmm, I love fresh and colorful veggies!
Mandolined raw golden beets, heirloom carrots and cucumbers
at Chez Calasanz
:)

Fresh and colorful veggies with a blend of brown and wild rices and mung beans, along with mandolined raw golden beets, heirloom carrots and cucumbers.at Chez Calasanz
:)

Dinner is served!at Chez Calasanz
:)
Spicy shrimp (garlic, ginger, shallots, chives, green onion, and chili flakes)
served with
Fresh and colorful veggies with a blend of brown and wild rices and mung beans, along with mandolined raw golden beets, heirloom carrots and cucumbers.
:)

My favorite view while eating dinner: My wonderful man enjoying his mealI love cooking dinner for this wonderful man!
Thankfully, he enjoys eating my cooking.
:)at Chez Calasanz

Time to eat!
:)
Spicy shrimp (garlic, ginger, shallots, chives, green onion, and chili flakes)
served with
Fresh and colorful veggies with a blend of brown and wild rices and mung beans, along with mandolined raw golden beets, heirloom carrots and cucumbers.
-Melissa Adylia Calasanz
Chez Calasanz

Hydration is essential!at Chez Calasanz
:)
Look closely and you can see Mister AC snagging some more shrimp!

It was such a treat to cook such a colorful, healthy, and delicious meal.

The best part was finally enjoying a meal and bubbly with my wonderful husband.

It was so nice to sit across from him and chat about life and shenanigans. 

:)

Whew! Summer School is over!

Critical Perspectives

Monday, August 20^th, marked the last day of Summer School!

It also marked the day I turned in my final paper for CP1.

:)

Required reading for CP1
Critical Perspectives (CP1) is one of the required courses in the
LEAP Program Core Curriculum

CP1, also known as Critical Perspectives

is one of the required courses in the

Saint Mary's College LEAP Program Core Curriculum.

From the Saint Marys College of California Website:

 “SEM 109 - Critical Perspectives I

An exploration of great writings that have shaped Western culture, including The Epic of Gilgamesh, and works by Dante, Chaucer, Blake, Melville, Plato, Shakespeare, Sophocles, Thoreau, Morrison, Cather and Stoppard. Students reflect critically upon important ideas and learn to cultivate habits of careful and disciplined reading.”

From June 4^th-August 13^th, the class met 7 times, for a 4 hour class at a hotel in Little Tokyo, in Downtown Los Angeles. The class was required to read 12 books, write interpretive essays, and complete a final comparative essay by August 20^th.

Wow, it was a challenge!

Just look at the picture above and you’ll see the books we read for class.

Not exactly what one would consider “light” summer reading.

If it weren’t for the wonderful professor who always managed to keep me entertained, I sure don't know how I would have survived all the reading and essay writing.

Snack time at the Newport Beach Public Library
Taking a break from working on the final Comparative Essay

Though I thoroughly enjoyed the in-class discussion with my professor and amazing classmates, I wasn't too thrilled to learn that I am completely lacking in the type of hypothetical thinking required to successfully write interpretive essays.
I am now completely aware that my organizational skills completely fly off the wheel when attempting to compose a coherent interpretive essay...uggg!
It’s as if the hamster in my head gets to spinning out of control on his wheel thanks to all my ideas, then gets his fuzzy little foot stuck in the wheel and just keeps flying around with the wheel with no way to stop. 

Tackling those interpretive essays was definitely not my cup o’ tea!

Every day at the library, during CP1, was like Groundhogs Day

I am proud that I stuck it out, worked hard, and did my best. Sadly, my best really pretty much sucked. I only got one B on a paper, the rest Cs, and one C-! 

The professor was an honest grader. 

The bad grades were all me.

:/

I am really looking forward to the next 2 weeks, where I will enjoy a lot of kayaking, hiking, running, cooking, and sleeping, along with picking up a book and reading it for pure enjoyment.

Cheers to the rest of summer!

M

:)

Summer Salads: Easy, Delicious, & Nutritious

Salads

Colorful Ingredients = Delicious and Nutritious

This salad was for Mister ACs lunch.
Fresh greens topped with sliced cucumber; red, yellow, and orange heirloom tomatoes with Hawaiian sea salt and pepper; lentils, carrots, celery, green onion, and a hard boiled egg.
Oh, and No dressing necessary! All the veggies, lentils, eggs, and onions, add enough flavor...trust me.
:)

Who wants to cook when it's hot?

Not me.

Who wants to be in the kitchen when there are oceans to kayak, trails to hike and run, and beaches for reading books? 

Not me. 

So how do I find time to give my body delicious and nutritious meals that pack tons of flavor and still have time to enjoy all the wonderful physical activities summer has to offer?

I make salads! 

Fresh greens and shaved carrots, topped with blanched french beans; red, yellow, and orange heirloom tomatoes with Hawaiian sea salt and pepper; lentils, and a  boiled egg.
Oh, and No dressing necessary! All the veggies, lentils, eggs, and onions, add enough flavor...trust me.
:)

This salad was for my dinner
Fresh greens topped with sliced cucumber; red, yellow, and orange heirloom tomatoes with Hawaiian sea salt and pepper; lentils, carrots, celery, green onion, and a hard boiled egg.
Oh, and No dressing necessary! All the veggies, lentils, eggs, and onions, add enough flavor...trust me.
:)

The salad on the right was for me to take to school on a Monday night.
The salad on the right was for Mister ACs dinner.
Pretty much the same ingredients as above.

My post-8mile-hike meal on a Tuesday
Mixed greens and shaved carrots,
topped with blanched french beans, lentils, heirloom tomatoes, and hard boiled eggs.Served with the most amazing grapefruit!
So good!

Eating well doesn’t require much time or even "cooking"

You will have to do some rinsing of the veggies, and perhaps a little chopping, but that doesn't take long.

Once that's done, all you have to do is assemble the fresh and beautiful ingredients. 

Food for Thought

Pick the most colorful, and attractive ingredients (you are what you eat) and the better the salad will be! I promise!

:)

There is no easier or more flavorful way to get the and nutrition your body craves than with a salad.

Grab those veggies and Enjoy!

:)