Fitness festivities: 5 tips to stay fit this holiday season

On November 15, 2016November 19, 2016 By Dani Sanusi FitnessIn fitness, goal, health, motivation, nutritionLeave a comment

The holiday season can pose quite the challenge when it comes to maintaining fitness. All the parties, decadent drinks, and munching merriment can quickly throw you off track. Here are 5 great ways to help keep you on track to a merry and healthy holiday season.

Never leave for a party on an empty stomach. It doesn’t take much to overindulge and rack up some serious calories extremely quickly if you arrive at a party and are already famished. Chances are the food at home is healthier than what is served at a party, so plan ahead and make sure you have a nutritious and filling snack to help keep your hunger at bay. Don’t forget to stay hydrated both before and during a party as well – it’s easy to forget to drink water during colder months.
Fill your plate with the healthiest foods first. Thinking of loading up on that baked brie and crackers? Don’t deprive yourself, but make a concerted effort to keep the majority of your plate as nutritious as possible. So reach for those veggies and pile on that salad first, then circle back for a smaller portion of mashed potatoes and stuffing. Sometimes a smaller portion of those less healthy foods is just enough to satisfy without feeling restricted from indulging a bit – after all, it is the holidays; enjoy it!
Get moving by starting an active tradition. Getting cozy on that couch sure may be enticing, but make that your reward for getting some activity in. Go for a brisk walk or other shared activity after opening presents, and make it a family tradition. Need a little more motivation? Instead of those matching Christmas pajamas, switch it up to matching Christmas workout apparel – you’ll be excited to break them in and get moving together!
Hold yourself accountable. If you find yourself slacking in the gym department, give yourself a goal for how many minutes of exercise a week you want to fit in. Let’s say you want to put in 2 hours of exercise a week. For every week you reach that total, reward yourself with a little gift. You’re worth it! Not enough motivation? Do this with a friend, and give each other a little gift each week!
Think ahead to your New Year’s resolution. Chances are your New Year’s resolution is health or fitness related. If so, don’t wait until you ring in the new year to get going; start making strides towards that goal ahead of time. It will make your goal feel so much more attainable if you already have a head start. Want to get into yoga? Check out different studios now to see where you might like to begin regularly going after the new year. Want to eat healthier? Start testing out healthy recipes now so you have an easier time diving right in come January.

With a little forward planning, the holiday season can also be both a fun and fit one. Cheers to your health!

Warmly,

Dani

5 ways to stay on track for a fit 2016

On February 9, 2016February 2, 2016 By Dani Sanusi FitnessIn fitness, goal, gym, health, motivation, resolution, weight loss, workout1 Comment

Is your New Year’s resolution to eat right? Lose weight? Get fit? Run a race? Although January has already come and gone, now is as good a time as any to go for fit! Even if it’s not fitness related, here are 5 great ways to help stick to your resolution and make 2016 a fantastic year of achieving your goals!

1. Keep Track

Keep a calendar so you can check off each day, or a food log, depending on what your goal is. If you’re trying to keep track of what foods you’re eating, use an app (there are tons of free ones out there!). It will help you keep yourself honest and help track your progress! Same thing goes with a calendar: if you are trying to work out 5 times a week, mark off what days you do fit your exercise in and make sure you keep hitting your goals. One day at a time!

2. Have an accountability buddy

Maybe you and a friend have similar goals?! Buddy up and help motivate one another to stay on track 🙂 Everything is way more fun with a friend!

3. Give yourself an off day

The best way to stay on track? To allow yourself to get off track! If you’re working on your diet, allow yourself a cheat meal every once in a while. A meal will not undo all your hard work, I promise you 🙂

4. Don’t be vague with your goal

Don’t just have your resolution be to “get fit”. Try wording your goal in more measurable terms, such as; I want to lose 10lbs this year. Or I want to reduce my body fat percentage to X%. Just don’t give yourself an unrealistic deadline! Be patient with yourself. You WILL get there.

5. Write it down!

Write down what your actual resolution is, and put it somewhere in your home or a place that might be particularly helpful to see the reminder. Just seeing your writing and remembering what your goal is will help you start and end your day on the right foot!

Remember, whatever your resolution is, make sure that it’s truly something you want for yourself. It takes 21 days to create a habit. Be patient with yourself, and don’t give up. Make 2016 your year!

What is your 2016 resolution? Mine is to eat right, lift weights at least 2 times a week and to work on flexibility!

Happy sweating!

Warmly,

Dani

Strength Training: Why it’s essential for overall fitness

On October 28, 2015November 2, 2015 By Dani Sanusi FitnessIn fitness, goal, gym, health, home workout, motivation, weight loss, workoutLeave a comment

Strength is a fun topic! Personally, when I hear strength training, I immediately think of weight lifting. It should rank high as a fitness goal because it can be directly translated into every day skills. That heavy bag of groceries? No problem if you lift weights regularly. Carrying around a toddler? Strength training can help make that easier as well. Yardwork? It’ll be a breeze if you are in shape. It really can help prepare you for every day tasks and prevent injury while doing them. If you play a specific sport, strength training can also help make you a better athlete.

When building strength, it is important to keep your personal goals in mind. Maybe you want to squat a certain amount of weight, or generally sculpt a fit physique. Your goals don’t have to be specific, but you do want to make sure that every couple weeks you are increasing your weight by a little bit. I recommend increasing somewhere between 5-10% at a time. Be sure to listen to your body, and back off weight if it’s too much. Keep a notepad with you as you workout, and write down how much weight you used for each exercise, along with how many repetitions you were able to do with good form. I personally recommend 10-12 repetitions for each exercise, repeating the exercise for 3 sets. If you aren’t feeling challenged towards the last couple repetitions, you should definitely increase your weight.

Men and women can absolutely lift heavy weights and build strength in the same way. Numerous fitness magazines use the word “tone” when referring to women’s strength training to make it more appealing to women. This is because many women are afraid of weight training. They don’t want to become “bulky” or “too big”. Women don’t have as much testosterone as men, therefore it simply isn’t possible to add mass as easily as men. However, doing repetitions in the higher range of 12-15 repetitions with lighter weight creates longer and leaner muscles, and the lower range of 6-8 repetitions with heavier weight creates bigger muscles. Depending on your age, body type, genetics, current fitness level, what works best for one person may not work best for the other. Try out both methods, and see what works best for you.

I personally aim to work one particular muscle group each day, giving the other muscle groups rest. For example, Mondays I work my back, Tuesday I work shoulders, Wednesday I work legs, Thursday I work biceps and triceps, and Friday I work chest. My goal is to feel a little muscle soreness the next day or two in that area. If you aren’t feeling any muscle soreness at all, that is a sure sign you aren’t lifting heavy enough or aren’t doing enough repetitions.

No matter how you decide to build strength, whether it’s practicing a push-up or a weighted squat, know that each day is forward progress. Even if you don’t see the scale move, it’s okay! When I started incorporating strength training with my cardio regimen, I actually gained 5lbs in 3 months. That would freak out most women. But it’s a good thing! Why? Because I put on muscle, and muscle weighs more than fat. Muscle also dictates metabolism, and helps increase it. Don’t go by the scale, go by how your clothes fit and how you feel. I promise you, weights are the best way to dramatically change your body. Go for it!

Happy lifting!!

Warmly,

Dani

Tabata Tuesday!

On April 28, 2015April 27, 2015 By Dani Sanusi FitnessIn cardio, class, fitness, goal, group fitness, gym, high intensity interval training, home workout, motivation, tabata2 Comments

We did this last month in class, it was killer!!! Try it yourself if you dare! Watch the video a few times for form 🙂

What is Tabata? 20 seconds of work followed by 10 seconds of rest. It’s high intensity interval training at its finest!!
This video has 8 exercises. Do the first exercise for 8 sets of 20 seconds on, 10 seconds rest, then rest 1 minute and move onto the second exercise for 8 sets…etc until you complete all 8 exercises for 8 sets each!
Don’t forget to switch arms or legs! I used 15lb dumbells, but make sure you can keep the form otherwise drop the weight. Whew!!
Be sure to warm up before and properly cool down and stretch afterwards.

Happy sweating!

Warmly,

Dani

Top 5 best ways to stay on track for a fit summer

On April 23, 2015April 22, 2015 By Dani Sanusi FitnessIn fitness, goal, gym, health, motivation, nutrition, resolution1 Comment

How have your new year’s fitness resolutions been going? Do you have a hard time keeping yourself consistent? It isn’t easy, but it’s worth it. Don’t give up on yourself! Here are my top 5 ways to help you stay on track to reach your fitness goals this summer!

1. Lose it app

This app keeps me accountable for everything I eat. One might say that it is a little excessive to log everything you eat, but think about it. Wouldn’t you be less likely to fall off track if you account for the things you eat? I know I am much less likely to eat that fifth cupcake 😉

2. Never miss a Monday

Habits are essential to success, and Mondays can be hard. But if you make sure you never miss a Monday, it will help you significantly to keep on going. Sure, we are all tired on Mondays. Maybe we had a little ‘too’ much fun this weekend and are paying for it. It’s so easy to say to yourself, “Ah, I’ll just hit the gym tomorrow”. But then that becomes the next day, and the next day, and before you know it you’ve missed an entire week. Don’t let the Monday’s get you down! Take out your frustration on Mondays at the gym!

3. Eat clean, and shop on the outer parts of the grocery store

Ever noticed how you feel better when you eat well? Your skin is clearer, your mood improves, you sleep better, you’re more ‘regular’ in the restroom? I know I sure do. Some cheat meals just ruin the way I feel for the rest of the day, or even the next few days. Eat real foods, and don’t undo all your hard work that you’re putting into the gym. I promise you this: You can not out train your diet. If you have to skip anything, skip the workout over the healthy foods.

4. Have a workout buddy

If I promise a friend I am going to meet them for a run, I’ll be there. It’s that simple. Find someone with a similar goal; it could be your significant other, a coworker, a friend, whatever! Make specific plans to meet at the gym or go to something active together. Maybe sign up for a race and train together. Anything done with a friend will make working out that much more fun!

5. Reward yourself

Don’t completely deprive yourself. Make sure that you still allow yourself room for the little things. Not every day, and not in a large amount. I am definitely not recommending you reward yourself with a big sugary latte every time you leave the gym (refer back to #3). I am saying that you shouldn’t go crazy and not allow yourself to enjoy some guilty pleasures every once in a while. Just don’t let it become a habit, because they are super hard to break!

I hope these tips help you to keep going and stay on track! For daily motivation, find me on Instagram @danisanusifitness!

Happy fitting!

Warmly,

Dani

#justdoitjune: I challenge YOU to win prizes!

On April 2, 2015May 26, 2015 By Dani Sanusi FitnessIn fitness, goal, health, motivation, nutritional supplement4 Comments

June 1 marks the start of the picture challenge #JustDoItJune with prizes! Are you getting in on the fun?! Why not? It’s a great way to get into a healthy habit! It takes 21 days to create a habit, and this is the perfect way to doEdit that! Put a daily reminder in your phone!

How do you join? It’s never too late! Simply post a daily picture on Facebook (Dani Sanusi Fitness) or Instagram (@danisanusifitness) showing ANY way you fit health or fitness into your day, every day for the month. You DON’T have to do it every day, but the more pictures you do, then the higher odds you’ll win! EACH picture is 1 entry (1 a day) to win Complete Greens, a fabulous nutritional supplement!

*Be sure to tag #JustDoItJune ‪and @danisanusifitness. Make sure your profile isn’t on private so we can see your wonderful posts. GO FOR IT! Who’s in?!?! Ask a friend to do it with you and support each other! What have you got to lose??

Happy Fitness!

Warmly,

Dani

Never give up on your fit self

I want you to believe in yourself as much as I do. I truly think that anything is possible for you. No matter what your goals are, never give up on your dreams. Dreams are what makes life so beautiful. Giving up is the easy thing to do. If your goals pertain to health and fitness, then pretend this post is my personal high-five just for you!

Yesterday my dear friend Lauren sent me this text you see here. She has made fitness goals for 2015, and is doing a fabulous job keeping them. I am so proud of her! However, some days you will have zero motivation to keep working towards that goal. We have all been there. And yesterday was that day for her. I am even more proud of her that she went to the gym anyways. It is so easy to just give up, sit on the couch, and pig out on junk food. One lazy day can easily lead to the next, and before you know it, you’ve gone a month without working out. Even if this post motivates just ONE person to keep going, then I have succeeded in my personal goals. And this text from Lauren is just one example of why never giving up will always be worth it!

Don’t let a bad day get you down, friend. Some days, we have a bad workout. It’s okay, because the next one will go better. Just keep throwing those sneakers on, and don’t stop. There will be a day where you look back and thank yourself for sticking with it. The only thing holding you back is you. Now go for it!

If you would like me to help guide you through your fitness journey, please don’t hesitate to get in touch with me 🙂 I am happy to help however I can!

Happy sweating!

Warmly,

Dani

On January 18, 2015January 19, 2015 By Dani Sanusi FitnessIn 2015, fitness, goal, gym, health, motivation, resolution, workout6 Comments

Fit Fits: 5 easy ways to fit fitness into everyday activities

If you, like so many people at the turn of a new year, are trying to achieve a more fit lifestyle, you are probably doing some form of a traditional form of exercise. Maybe you’re going to the gym, attending some classes, running, walking, doing that new home workout video, something like that…right? That’s absolutely fabulous! But, there is more that you can do than just the normal form of exercise. Why not incorporate it into your everyday routine? Here are some great ways to do just that!

1. Balancing on one foot while washing dishes. Yep! Why not? You’re standing there anyway, and balance is a very much overlooked component of overall fitness. It spills over into so many other aspects of your life, and can even help prevent future injuries.

2. Do your own house/yard work. Ugh, sounds terrible, right? NO! Just look at each blade of grass, or each weed, and think about how many calories you could burn out there by taking care of it yourself. Or those dirty cars that need washing and cleaning. It’s the perfect opportunity for exercise! Plus, the money you no longer spend on having it done for you can now go straight to those new running shoes you will need with all those miles you’ve been logging 😉

Enjoying a beautiful long walk with my fur babies (yes, I do love long walks on the beach)

3. Walk those dogs. Have you ever heard of the phrase “A tired dog is a happy dog”? Well if your pup has been acting up, or has put on a couple extra holiday pounds because of the winter (maybe both the dog AND you), the best thing you can do for both you and them is to go walk! Plus, it’s great bonding time with your furry friend.

4. Take the stairs. Well, that’s a no brainer. Who likes elevators, anyways? That music is always terrible. And if you’re wearing nice shoes, you can bring that brand new pair of running shoes with you. And if you’re worried about what running shoes would look like with your work outfit, I promise you this; fitness looks better on everyone.

5. Park far away. It amazes me sometimes when people try to park as close as possible to the gym entrance (or any entrance for that matter). Hello, people! Park a few rows away. You’re probably already wearing the right clothing for it anyways, right?

Now at this point you may be saying; Dani, I do not have time for this. There is no room in my schedule for it. To you I say; isn’t your health and overall well being more important than anything else? If you’re healthy and taking care of yourself, then that allows you to have a work and have busy schedule. But if you lose that health, then how are you supposed to be able to work? If you don’t think preventative health is key, you may want to start thinking about what your favorite prescription drugs are (sarcasm). I know you have room in that crazy schedule! There is always something you know you can cut out or do to be more efficient with your time. I believe in you! Now get out there and start fitting fitness into your every day!

What are your own ways to include fitness into everyday activities?

Happy sweating!

Warmly,

Dani

On January 8, 2015January 13, 2015 By Dani Sanusi FitnessIn fitness, goal, health, motivation, workoutLeave a comment

5 ways to stick to your New Year’s resolution!

Is your New Year’s resolution to eat right? Lose weight? Get fit? Run a race? Even if it’s not fitness related, here are 5 great ways to help stick to your resolution and make 2015 a fantastic year of achieving your goals!

1. Keep Track

2. Have an accountability buddy

Maybe you and a friend have similar goals?! Buddy up and help motivate one another to stay on track 🙂 Everything is way more fun with a friend!

3. Give yourself an off day

4. Don’t be vague with your goal

5. Write it down!

What is your 2015 resolution? Mine is to eat right, run a PR half marathon and to work on my Yoga arm balances and inversions! (THERE, it’s out there! It’s also written on the 2015 goals bulletin board at my gym for all to see…eek!)

Happy sweating!

Warmly,

Dani

On January 4, 2015January 13, 2015 By Dani Sanusi FitnessIn 2015, fitness, goal, gym, health, motivation, nutrition, resolution, workoutLeave a comment

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