Category: group fitness

Foot discomfort in cycling class & cycling shoes

On By Dani Sanusi FitnessIn class, fitness, group fitness, gym, spin, workout, workout attire1 Comment

I’ve been getting a lot of questions about foot discomfort during my cycling class. Do your feet hurt during spin class? Some people are concerned that it is something they are doing wrong with their bike setup or form. Usually, it is due to your shoes. Shoes?! What could be wrong with your shoes?

Well, when it comes to running, you need that flexible sole to transfer the gradual movement of the foot. However, for cycling it is ideal for your shoes to have a very stiff sole. Why? Well, let’s say you use a bike where the pedals have cages into which you place your foot. The pedal is a small surface compared to your shoe’s sole size, so all of your body weight is going into this very small place on the shoe. Your entire body weight lands onto one pedal at a time, really making yourIMG_4630 shoe do a lot of supporting. If you are using those trusty running shoes with that super flexible sole, you’re really going to feel every little bit of discomfort that could potentially surface during a class.

You have two options: Use a shoe with a stiffer sole, or buy cycling shoes. Try out your shoes that you already have, and see if you own a pair that might stand up for the job. If you are really into cycling, it might be time for you to invest in some cycling shoes. I absolutely LOVE mine! Mine are Specialized mountain bike shoes. They have taken quite the beating at least 5 times a week for 2 years now (So, Specialized, where’s my free stuff at?! 😉 Just kidding! I’m not paid for this just to be honest).

Here are some tips when shopping for cycling shoes:

  • If you’re simply using them for spin classes, just get mountain bike shoes. They have a nice grip on the bottom so you can walk around in the gym with them. The racing shoes are slick and you’ll break your neck trying to walk around anywhere!
  • Try on every type of shoe that you can. Don’t just buy online, go to stores and check them out yourself. It is all based on comfort. You’ll know when the shoe is right for you.
  • Make sure you know what kind of clips the bike you use needs. Most seem to be the standard SPD clips (they look like a teardrop)
  • Ask the employees for their advice and reviews on the shoes they sell.
  • Price doesn’t dictate quality. My shoes were some of the least expensive of the ones that were comfortable to me, just by pure luck! But for me, for some reason the more expensive they were, the more uncomfortable they were. Go figure.

Good luck shopping and please don’t hesitate if you have any questions!

Happy cycling!

Warmly,

Dani

This week’s cycle ride with VIDEO, playlist and choreography! (#5)

On By Dani Sanusi FitnessIn class, cycle, fitness, group fitness, gym, home workout, motivation, playlist, spin1 Comment

Here is a video recording of the ride we did this week, it is killer!  Now you can do this ride anytime, no excuses!  It’s 45 minutes of fun, and at the end of the ride we do a full cool down and stretch. Muahaha…enjoy!

IMPORTANT: Always remember to warm up and workout within your ability according to your doctor. Listen to your body, and if you need to stop, please do so. I am NOT responsible for any harm you may cause yourself! Please be sure to have the proper safe bike setup.  Now that that’s said and done, lets have some fun!

Watch Dani’s video here: http://youtu.be/0Sey4b1s4Bs

After a 4 minute flat warm up, we start Track 2 with a sprint track on a flat road. Use chorus to sprint, adding a very small gear each sprint. Each one is 30 seconds.  You can stick with your base load or add a slight incline throughout the track for added difficulty. Yum!

 Track 3 we recover at a flat road, adding to a small hill at the big beat drop and coming up to position 2 and shifting to position 3 for 3 sets. Each set, adding a full gear, ending with the 3rd set at a very heavy hill.

Track 4 is 8 count jumps for 3 sets during each chorus, shifting from position 1 to 2 (seated to standing run), holding your small hill from track 1. You’re welcome again 😉

Track 5 is a gradual seated climb, starting on a flat road and ending at a very heavy hill.

Track 6 drops back to your small hill, where we have jumps 15 seconds up and 15 seconds down the entire track. Each time we come up, we add a small gear, ending at the end of the track at a heavy hill.

Track 7 drops the gear back to your flat road, where we have a slow gradual seated climb, ending at your super heavy hill.

Track 8 drops back to your flat road once again, where we have sprints; 3 sets during each chorus 1st is 20 seconds, 2nd is 25 seconds, and 3rd is 1 minute. You can add a small incline during each sprint if you’re feeling fancy. Yum!

Track 9 is another seated climb, slow and gradual, ending at your heavy hill.

Track 10 holds the gear from previous track, comes out of the saddle at the beat to position 2 right adding to your small hill. Then we have 3 sets shifting from position 2 to 3, each set adding to get to a super heavy hill. Finishing strong with a heavy heavy hill!

That’s it! Whew! If you have any questions about the ride, don’t hesitate to ask! What are your favorite spin songs?

Want your very own playlist choreographed by yours truly? Drop me a line!

Happy sweating!

Warmly,

Dani

This week’s cycle class playlist and choreography! (Ride #4)

On By Dani Sanusi FitnessIn cardio, class, cycle, fitness, group fitness, gym, health, home workout, motivation, playlist, spin, workoutLeave a comment

Check out this super fun 45 minute ride (not including cool down and stretch). I hope you enjoy it, and go get that workout in! No excuses! 🙂 I always set up the ride so that whenever we’re out of the saddle, you use the beat to guide your pace to keep your RPMs on target.

IMPORTANT: Always remember to warm up and workout within your ability according to your doctor. Listen to your body, and if you need to stop, please do so. I am NOT responsible for any harm you may cause yourself! Please be sure to have the proper safe bike setup.  Now that that’s said and done, lets have some fun!

After a 5 minute fIMG_4432lat warm up, start off Track 2 with a small hill right away for support out of the saddle. Use each chorus to come out of the saddle to position 2. Sit verses. You’ll be quite warmed up after this first track. You’re welcome 😉

Track 3 is 8 count jumps for 4 sets during each chorus, shifting from position 1 to 2 (seated to standing run), holding your small hill from track 1. You’re welcome again 😉

Track 4 is a sprint track, starting with a flat road. Use chorus to sprint, adding a very small gear each sprint. The 1st is 15 seconds, the 2nd is 20 seconds, and the final is 40 seconds.  You can add a slight incline throughout the track for added difficulty. Yum!

Track 5 we recover at a flat road, adding to a small hill at the big beat drop and coming up to position 2 and shifting to position 3 for 3 sets. Each set, adding a full gear, ending with the 3rd set at a very heavy hill.

Track 6 drops back to your flat road for a quick recovery, then adding back the small hill. We have 3 sets going from position 1 up to position 2 during the chorus.

Track 7 drops the gear back to your flat road, where we have a slow gradual seated climb, ending at your super heavy hill.

Track 8 holds the gear from the previous track, walking out and recovering right away. Pick it up, holding the gear in position 2, and shift to position 3 for each chorus for 3 sets.

Track 9 drops back to your flat road once again, where we have sprints; 15 seconds on and off. You can add a small incline during each sprint if you’re feeling fancy. Yum!

Track 10 has a 1 minute flat recovery in position 1, then you crank on a heavy gear and come up to position 3 for each chorus. Recover in position 1 holding a small hill, and repeat cranking on a heavier gear each time, ending with a very heavy hill for the final 3rd set.

Track 11 (which is cut off in the image: it’s Edge of Glory by Lady Gaga) recovers in position 1 with a flat road to start, then comes out of the saddle at the beat to position 2 right adding to your small hill. Then we have 3 sets shifting from position 2 to 3, each set adding to get to a super heavy hill. Finishing strong with a heavy heavy hill!

That’s it! Whew! If you have any questions about the ride, don’t hesitate to ask! What are your favorite spin songs?

Happy sweating!

Warmly,

Dani

This week’s cycle class playlist and choreography! (Ride #3)

On By Dani Sanusi FitnessIn class, cycle, fitness, group fitness, gym, home workout, motivation, playlist, spin, workout4 Comments

Check out this super fun 45 minute ride (not including cool down and stretch). I hope you enjoy it, and go get that workout in! No excuses! I always set up the ride so that whenever we’re out of the saddle, you use the beat to guide your pace to keep your RPMs on target.

IMPORTANT: Always remember to warm up and workout within your ability according to your doctor. Listen to your body, and if you need to stop, please do so. I am NOT responsible for any harm you may cause yourself! Please be sure to have the proper safe bike setup.  Now that that’s said and done, lets have some fun!

After a 5 minu2015/01/img_4388.pngte flat warm up, start off Track 2 with a small hill right away for support out of the saddle. You’ll be quite warmed up after this first track. You’re welcome 😉

Track 3 is 8 count jumps for 3 sets shifting from position 1 to 2 (seated to standing run), and each set you add a small amount of resistance on, ending at a slightly heavy hill. You’re welcome again 😉

Track 4 drops the gear back to your flat road, where we have a slow gradual seated climb, ending at your super heavy hill.

Track 5 is a mega track, holding your heavy hill from Track 4 out of the saddle to position 2 and shifting to position 3 for 3 sets.

Track 6 drops back to your flat road, where we have 3 sets of sprints; the 1st and 2nd are 30 seconds, and the final minute is a sprint to the end.  You can add a slight incline throughout the track for added difficulty. Yum!

Track 7 has a 1 minute flat recovery, then the work starts once you add to your small hill to come out of the saddle to position 2. Do 3 sets in position 2, recovering in seated position 1 and holding your small hill the whole track.

Track 8 holds the same small hill to start, and every 15 seconds you shift from position 1 to 2 for jumps the entire track. Each time you come to position 2, you add a small gear, ending the track at a heavy hill.

Track 9 drops back to your flat road once again, where we have 3 sets of sprints; the 1st and 2nd are 30 seconds, and the final minute is sprint to the end.  Same as the first sprint track! Yum!

Track 10 comes out of the saddle to position 2 right after adding to your small hill right away, then 3 sets shifting from position 2 to 3, each set adding to get to a super heavy hill. Finishing strong with a heavy heavy hill!

That’s it! Whew! If you have any questions about the ride, don’t hesitate to ask! What are your favorite spin songs?

Happy sweating!

Warmly,

Dani

This week’s awesome new cycle class playlist and choreography (ride #15)

I recently did a lot of music organizing and choreography, creating this brand new 45 minute ride from scratch (not including cool down and stretch). I wanted something fresh to kick 2015 off right! I hope you enjoy it, and go get that workout in! I always set up the ride so that whenever we’re out of the saddle, you use the beat to guide your pace to keep your RPMs on target.

IMPORTANT: Always remember to warm up and workout within your ability according to your doctor. Listen to your body, and if you need to stop, please do so. I am NOT responsible for any harm you may cause yourself! Please be sure to have the proper safe bike setup.  Now that that’s said and done, lets have some fun!

2015/01/img_4196.pngAfter 4 minute flat warm up, start off with a gradual hill for track 2. That classic rock is perfect for that grinding seated climb, ending at a heavy gear. Muahahaa. It’s a short track though. You’re welcome 😉

Track 3 is a mega hard track (yes, that’s a very technical term I use), where you climb out of the saddle using the beat to guide your cadence and simply shift from position 2 to 3 (standing run to standing climb) for 3 sets during the chorus. You’re welcome again 😉

Track 4 drops the gear back to your flat road, where we have 3 sets of sprints during each chorus.

Track 5 is the other mega track, but starting off at a small hill out of the saddle in position 2, then shifting to position 3 for 3 sets for each the chorus. Each set, add a gear ending for the final set at a heavy hill.

Track 6 has a 1 minute flat recovery, then the work starts once you add to your small hill. 3 sets of jumps during the chorus, position 1 to 2, for 8 counts. Add a half gear each set, ending at a slightly heavy hill.

Track 7 drops back to your flat road, where we have 3 sets of sprints again during each chorus, same as Track 4.

Track 8 adds to your small hill, then crank it onto a heavy hill for 3 sets in position 3. Shift back to position 1 and drop the gear back to your small hill.

Track 9 drops back to your flat road once again, with a very gradual seated climb, building that very heavy gear to the end and holding into the final track.

Track 10 recovers to walk it out of the saddle right away, then 3 sets shifting to position 3, holding that heavy gear.

That’s it! Whew! If you have any questions about the ride, don’t hesitate to ask! What are your favorite spin songs?

Happy sweating!

Warmly,

Dani

On By Dani Sanusi FitnessIn class, cycle, fitness, group fitness, gym, high intensity interval training, home workout, motivation, playlist, spin, workoutLeave a comment

Today’s Holiday Tabata class workout plan!

Today I taught a holiday themed Tabata class! Check out the layout of what we did! It kicked our butts, and I know it will kick yours too 🙂

My Tabata class workout plan
My Tabata class workout plan

Tabata is 20 seconds of active work followed by 10 seconds of rest.  We repeated each exercise 8 rounds before moving onto the next listed exercise. It is a phenomenal high intensity interval training workout. We used a 10 lb weight for the “Row the lawns” and a 7 lb weight for the extension side lunges. Pick a weight that works best for you, and as always modify and listen to your body. Enjoy this before you change into those Christmas pajamas 🙂 Wishing you a very merry everything!

P.S. I am happy to explain the exercises in more detail, feel free to comment below for clarification or demo by yours truly.

Happy Sweating!

Warmly,

Dani

On By Dani Sanusi FitnessIn class, fitness, group fitness, gym, health, high intensity interval training, holiday, home workout, motivation, tabata, workoutLeave a comment