2 Years Ago, My Life's Direction Changed

Today, May 24^th, is a bittersweet day.

The former location of The Controlled Burn Fitness Studio
www.ControlledBurnFitness.com

Today marks the day that 2 Years Ago, the direction of my life changed.

May 24th, 2011

Within hours of waking up on the morning of May 24^th, 2011, I went from being a proud business owner and successful health and fitness professional, to making the decision to become a full time student.

On May 24^th, 2011, I woke up at 5:15am, excited that I'd slept in past 4am on my day off. I had planned on spending the day enjoying an early morning hike along the Morro Ridge Trail in Crystal Cove State Park followed by some quality time with my kayak in Newport Bay.

I checked my phone to see what time it was, and noticed I had missed a couple of phone calls and messages. Turns out, these calls and messages were from the Glendale Police Department and Glendale Fire Department, informing me “about an incident at my business…”  (Feel free to read the entire story HERE).

Fast forward a few hours, around noon. Sitting in the remnants of my fire-stinking, charred fitness studio, I had made the decision to go back to college, thanks to Joanne DiVito from Career Transition for Dancers.

In the two years since the fire, I have completed all but one of the required Core Curriculum Classes in the Saint Mary’s College of California LEAP Program, along with writing papers on American Sub Cultures, The Care and Prevention of Athletic Injuries, and Small Business management; each of which earned 3 Upper Division Units that I didn’t have to pay for!!! J

This past Monday was the first day of my last in-person Core Curriculum Classes, World Traditions. I now only have to complete an internship and senior project in the fall along with a Dance Teaching Methodology Course at Glendale Community College to earn my AA/Dance Teaching Certificate along with my BA from Saint Mary’s!

Whew, cramming 4 years worth of work in 2 years and one more semester has been hard, but very rewarding work.

I couldn’t have done any of this without the emotional and financial support of my amazing husband, the encouragement from Miss Tina Heinz, and the guidance and incredible mentorship of Dora Krannig. I also must thank Mister Lynn McMurrey for planting the seeds over 20 years ago, that dancers are far more capable than we are aware of, of achieving amazing things.

As much as I sometimes wish my beautiful little fitness studio was still standing, and that I was taking care of my amazing clients, I wouldn’t trade this 2 year detour for anything.

Happy 2 Year Anniversary of the Goodbye to The Controlled Burn Fitness Studio.

One more semester and I’ll be back to taking care athletes, dancers, and fitness enthusiasts who want to attain and maintain healthy, balanced, and functional bodies!
J

Wishing Ya’ll a Happy and Healthy Day!

-Melissa Adylia Calasanz

Of
Controlled Burn Fitness

J

My Running Community

My Running Community = My Running Family

Melissa Adylia Calasanz of Controlled Burn Fitness
with Team ARC Party Pace at the Pasadena Marathon 2012

I never set out to become a "runner." My running life came to be, through beautiful "guilt by association." Thanks to the years of helping runners care for and prevent injuries, it "just happened." I am proud to hold the title of "runner,” even on the days I am more of a sleepwalker. My fellow runners, of all ages, shapes, sizes, paces, and abilities, have become an amazing family! In fact, it is through running that I found my wonderful husband, Andrew Calasanz.

Melissa Adylia Calasanz of Controlled Burn Fitness
with Husband, Andrew Calasanz in the beer garden
of the Surf City International Marathon 2013

Our running friends and family are as supportive as they are entertaining; they are driven, and they are accepting. If you’ve ever participated in a running event, or been a spectator, you know how encouraging fellow competitors, participants, spectators, and volunteers can be. You'll see spectators cheering for strangers, and becoming fast friends with the people cheering beside them.

On Monday, April 15h, 2013, I realized how much I love my running family. I found out about the explosions almost instantly as my friend Shane Mundy posted the following on his Facebook wall:

 “I heard a loud explosion and [Allison] just called and it's looks like a bomb may have gone off < This has turned bad”.

The following is part of the thread that followed:

Shane Mundy OMG Fire and Police sirens going every where

23 hours ago via mobile · Like

Melissa Adylia Calasanz For real?! oh no! Be safe! Hugs to you and your family!

23 hours ago · Like

Shane Mundy it's pretty scary , they are stuck out there

23 hours ago · Like

Melissa Adylia Calasanz where? 

23 hours ago · Like

Melissa Adylia Calasanz OH SHIT!
http://www.myfoxboston.com/story/21982342/apparent-explosion-hits-near-finish-line-of-boston-marathon

Apparent explosion hits near finish line of Boston Marathon

www.myfoxboston.com

An apparent explosion has hit the finish line area of the Boston Marathon.

23 hours ago · Like · Remove Preview

Shane Mundy in the marathon crowd , they went over near Fenway to see me

23 hours ago · Like

Shane Mundy OMG it's crazy , i was only thinking yesterday about this , it's always on your mind

23 hours ago · Like

Allison Mundy Thank god frank. It as so horrible masses of people running. I didn't know where to go with my kids

23 hours ago via mobile · Like

Shane Mundy Yes we are all back i the Hotel and we won't be moving far , Allison was very close and got caught up in the crowds running the other way

23 hours ago · Unlike · 1

Allison Mundy Two bombs gone off. Gruesome injurys. No deaths yet please god

23 hours ago via mobile · Like

Shane Mundy 2 BOMBS went off on the finish line , lots of people killed , Allison and the kids caught up in the panic of people running

23 hours ago · Like

Allison Mundy At finish line of marathon

23 hours ago via mobile · Like

Allison Mundy Thank god my children were with me and not off shopping. I didn't know where to go

23 hours ago via mobile · Like · 2

Luckily, his family was able to quickly make it back to their hotel, but not after witnessing some of the horrible injuries.

Just moments before the above thread began, I had just commented on a picture that Shane had posted, of himself, standing proud, wearing his mylar blanket, medal, and a smile.

Shane safe and out of harms way just minutes before the explosions,
after finishing a 3:18 at The Boston Marathon
Photo Credit: Shane Mundy

I spent the rest of the afternoon making sure the rest of our 30+ running Friends/Family were safe and accounted for.

Thankfully, they are all safe. J

Sadly, there are so many more that are not. L

 Though running is a solo endeavor, it is absolutely a “team" sport. Regardless of whether you're team is elite, club, or a collection of all the voices in your head, or perhaps your part of the team that supports these runners, you are a part of an amazing family…a family that is not only amazing, but also strong and resilient.

Wishing strength and hope to everyone who has been touched by The Boston Marathon tragedy.

-Melissa Adylia Calasanz

I'm Not Depressed, I Am Just Honest

Please correct me if I am wrong

I see myself as a pretty upbeat, thoughtful, and inspiring person.

Am I delusional?

Me, Melissa Adylia Calasanz, striking one of  my signature poses...
Hmmm, is this what a depressing person, with a poor self image, looks like?
Well, I guess so, if I am supposed to believe what I was told yesterday...
:/

Last week, I was assigned to do a Self Critique of my performance during my skills test for the Jazz 3-4 class I am enrolled in at Orange Coast College. (You can read  the essay in my previous post, "A Reflection on My Journey Back to Dance") I believe I did a very thoughtful and thorough "Self Critique."  However, the Jazz teacher, whose class I wrote it for, pulled me aside yesterday after class to "have a talk." She said that after she read my paper, she was worried about me. She said she thought I must be suffering from depression, thought I had an unhealthy self image, and that I needed to seek some counseling. Now, I'm certain that everyone could probably benefit from some counseling from time to time, myself included, but golly! I thought my self-critique was objective and insightful, and I made a pretty good effort to point out a positive after any negative I wrote about myself.

I found the process of writing the paper and sharing it on my blog, and with friends on Facebook, to be therapeutic and inspiring. In fact, I received some wonderful private messages from friends, clients, and fellow students who had read the paper after I posted the blog on FB. One of my dear friends even re-posted it on her FB page with this:

"My good friend, Melissa Adylia Calasanz, posted this today. I thought I would share it with my friends and family as I find these words quite inspirational." 

When I got home after the interesting conversation with the teacher, I reached out to the friends who had commented on my blog post. A dear friend, former client, and respected health and fitness professional posted this note:

“I think your teacher did not read the last two paragraphs of your wonderful essay. Count the number of "loves!" I think you evaluated the past and today in a completely honest, open, positive and accepting manner. Just think of how many great woman (and men) have written memoirs about aging, life, death, disease, loss, gains, basically the Shakespearean themes, and are they judged as depressed, over the hill, institution-able???? It is a shame that your teacher does not recognize your boundless joie de vivre! But those of us who are lucky to have you as a friend, confidante and teachers do know. That is what counts!”

In this day and age where people are constantly coddling each other with politically correct platitudes, and "everyone's a winner" just for showing up, it is rare to hear anyone openly and honestly share the fact that they have taken an honest look at themselves. I have no problem facing the truth-even if it stings a bit.

If  a "self critique" is supposed to be focused on one's "self," and everyone’s “self” has a mix of positive and negative, should there not be a focus on both the positive and negative?…Hmm, I guess I need a better education?

Anyway, here is the amended, "upbeat" paper I whipped up in 20 minutes last night.

I'd love your opinions, good and bad, please share!

Thanks!

-Melissa Adylia Calasanz

of

Controlled Burn Fitness

and

Chez Calasanz

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

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. 

:)

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!

:)

Help! My Favorite Tent wants to Retire

I Love My Tent!

I Need Your Help!

My Mountain Hardware Tri-Light 1
snuggled up against the wind shelter on San Miguel Island
Constant daily wind speed for 3 days was 45mph with gusts ranging from 60-75mph

Can you help me?

I need a tent that provided everything this one did

Do you have any suggestions for a tent that fulfills all my needs?

Free-standing

(will not compromise on this!)

Super light

(2lbs or lighter)

Easy to pitch in 45-70mph winds

Can withstand relentless rain, hail, and wind, all at once

Can handle mice climbing up the tent body and the fly for 3 nights without showing signs of damage.

Comfortable with the rain fly and without

Fly has a skylight or window so I can look at the stars on chilly evenings

Great ventilation

If you have any suggestions for a tent

(that can live up to my Mountain Hardware Tri-Light 1)

or if you would like to share a picture of your favorite ten and a few reasons why you love it, please post your suggestions and pics on my Facebook page.

:)

I realized it may be time I let my favorite tent retire

It's finally begun to show some deterioration.

No place I would have rather been on the drizzly morning of my 40th birthday, then here, inside my 12 year old Mountain Hardware Tri-Light 1, on Santa Cruz Island.
The best part of this view:
knowing my husband is snug in my 12 year Mountain Hardware Thru Hiker.

This tent has been the best investment ever!

I've had it since 2000!

It has survived epic storms on the NaPali Coast

My first Back Packing Trip
and the first trip to put this amazing Mountain Hardware Tri-Light 1 to the test!
Getting ready to wait out another storm with wind gusts of 70+mph
at the 8 mile plateau on the NaPali Coast

It has endured countless adventures in Joshua Tree National Park

It has been a comfort on 12 degree nights as well as been comfortable on summer evenings when it didnt get any lower than the mid 70s.

It has endured 6 weeks in Tasmania

which included several days and nights of crazy winds at Whitewater Wall and on Maria Island, and 5 nights of endless rain along the Tasman Sea.

It has provided the best mosquito and other biting-bug protection

It has protected me during many scampers down the cliffs along the Big Sur coast to slumbers on the sand.

It has protected me from relentless flys and other biting flying critters while on Vancouver Island and Salt Spring Island in Canada.

It has sheltered me from relentless monsoonal hail storms, rain, and wind

During a crazy storm in White Sands National Park, it really proved its worth! I was able to set it up during a crazy freak storm while getting pelted by golf ball sized hail, and being thrashed by unforgiving wind.

It has been on each Island in the Channel Islands countless times

It has withstood 5 days and four nights of crazy wind and rain

on San Miguel Island.

It has endured the wind on several trips on Santa Rosa Island.

It provided the perfect playground for silly mice that enjoyed climbing to the top and sliding down the sides of it on Santa Barbara Island.

It has given me such comfort while back country camping on Santa Rosa Island.

It has provided enough shelter from biting bugs while also allowing me the perfect view of the evening stars.

The Footprint, Rain fly, and Poles
joined me in the Grand Canyon 2 weeks ago!
I was supposed to send the poles back to Mountain Hardware to get re-strung...the people at Mountain Hardware have been amazing! They will replace/re-string my poles for free, but I couldn't pass up a last minute block of time to head to the Grand Canyon!
Since it was over 107 degrees when I got to the bottom at 9am, I decided to not bother with putting up the tent. The fly came in handy when a random, yet very welcome thunderstorm settled in for over an hour.

Nothing says "sexy"
like being wrapped in my Mountain Hardware Tri-Light 1 Rainfly during  a random thunderstorm at the bottom of the Grand Canyon!
You can see more pics of the Grand Canyon Trip Here

Thanks ya'll for reading and for any suggestions!

-Melissa Adylia Calasanz

:)