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??
This past Sunday, I had a craving for something special to eat for breakfast. Inspiration hit me, and so here is my healthy french toast recipe for two!
Ingredients:
Ezekiel Cinnamon Raisin bread (I used 2 slices per person)
2 eggs
1/2 c egg whites
cinnamon to taste
maple syrup or agave for topping
Beat eggs and add egg whites into a shallow container. If you like cinnamon, add it to the egg mixture. Soak bread in the egg mixture until most of it is absorbed (about 10 minutes, flipping a couple times)
Heat a pan over medium heat, spray with any non-stick means you choose (I was feeling fancy and used 1 T of butter). Once heated, add soaked bread and flip when browned.
Add your topping of choice, serve with turkey bacon and fresh fruit. Enjoy!! Let me know what you think!!
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 flat 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?
I love cheat days. LOVE them! They can be essential for success with any healthy lifestyle, because they allow you to indulge and enjoy your favorite foods that might not be so healthy. By not completely depriving yourself, you’re motivated to stay on track overall and it does help reset your metabolism and raise leptin levels. But, I’ve found myself to have quite a problem with cheat days! Here’s why.
I’m not used to rich foods, or processed foods. They aren’t a normal part of my diet, although I definitely do enjoy them. I’m only human! Over the last year I have really cleaned up my diet, still allowing for the cheat meal or cheat day on a normal basis. Because I’m not as used to processed foods anymore, it really messes up my digestive system. My body just doesn’t know what to do with the stuff anymore, I guess? What’s interesting is I don’t have any digestive issues, and they are quite rare. Over the last year (since I’ve started to clean up my diet), I’ve noticed that whenever I have a full blown cheat day, or even cheat meal, I feel TERRIBLE. A few times, I wasn’t even able to keep the food down at all. I felt much better after ridding my system of the food, thankfully.
What’s interesting to me is; what on earth is in these ‘foods’ that my body is rejecting? That’s really something to think about. Kind of scary, right? These processed foods really aren’t actually foods our bodies are supposed to be ingesting. Have you ever gone on a sugar detox, or maybe a clean eating regimen? If you have, you probably found yourself not wanting or needing those processed foods after a few days. Your body becomes addicted to these processed foods, and isn’t really ever satisfied with the foods because it’s not getting the proper nutrients it needs to function at its best. Is it worth eating, only to feel terrible for the rest of the day? Or even worse, let my body reject it a few hours later?
All day last Sunday, watching both of the football games, most of what I ate was processed; Cheetos and Doritos were amongst some of these foods. At the end of the day, I felt so sick, exhausted and sluggish. I literally felt my body crave something healthy. Crazy, right?! I think I’m going to have to go with more of a cheat meal, rather than a cheat day. I would assume it’s just a system overload issue. Does anyone else have these problems with cheat days? If you are interested in eating clean, don’t hesitate to ask me questions you may have!
It’s called OPC-3. It stands for oligomeric proanthocyanadins. Easy to remember, right? 😉 I’ve been taking it since I was 7, every darn day. My parents came across this product 20 years ago, they knew they had found something special and build an entire business around it. You’d think I would grow to hate something I had to take every day growing up, right? Especially something that’s actually good for you. Nope, not when it’s something that is actually amazing and works.
The best stuff ever!
At the time, my little sister was regularly getting these terrible ear infections. The doctors couldn’t seem to understand why or how to prevent them. After starting to take OPC-3, she never had another one since. It has helped me fight off and prevent colds before the symptoms even truly start to present themselves. I can count on a single hand how many times I’ve been sick in any way in the last 10 years. (NO, I’m not kidding!)
What makes it unique?
Isotonix OPC-3 is one of the most revolutionary nutritional supplements, as it is the most effective with it’s delivery system. It is a powder which you mix with water. No pills! Yay! This product is the only nutritional supplement powder in the world that has Pycnogenol (a super-antioxidant) in it, since Isotonix has exclusive worldwide rights to it.
Its benefits include:
promoting your cardiovascular health by helping you maintain healthy blood vessels and showing anti-inflammatory activity
protects against free radicals
helps maintain healthy cholesterol levels and health circulation by strengthening capillaries, arteries and veins
helps maintain joint flexibility
helps reduce mild menstrual cramping and abdominal pain
helps support visual health and visual acuity
potent free radical scavenger
promotes healthy blood vessel dilation and health nitric oxide levels
It has been beneficial for a vast variety of autoimmune diseases such as; rheumatoid arthritis, lupus, and even MS.
Check it out here:http://bit.ly/1gVxoi8. I promise you, you won’t be disappointed. Take it consistently for 3 months, and check with me on the dosage (maybe you’ll do better with a double dosage). Remember, eating clean and treating your body right is just one area of health and fitness, but it is absolute essential for your wellness! Invest in yourself, and your body. I truly believe preventative care is the the way to go 🙂
Want to win a 90 servings size Isotonix OPC-3 for free? I’m starting a FIT FEBRUARY 28 Day Challenge, with prizes!! Simply post a picture on Facebook or Instagram showing how you fit fitness into your day, every day for the month of February and you’ll be entered to win 1 of these 2 fabulous prizes: A 90 serving bottle of OPC-3, a $69.95 value! Or, Complete Greens, the best easy way to add the power of veggies to your diet! A $43.50 value! (Check out my Complete Greens protein smoothie recipe here: http://bit.ly/1J6NLap). Be sure to tag #fitfebruary2015 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!
Please don’t hesitate if you have any questions! Do you currently take an antioxidant?
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!
Ew, gross. Digestive cleanse? That sounds awful. Fear not, reader! It’s really no biggie. I have a cleanse I’ve been doing for many many years now, and it’s easy and fabulous. Did I mention easy?
First off, allow me to explain why everyone should be doing this cleanse at least once a year, if not twice. Think about all the things you eat over the course of a year. Now think about all the things you drink. And who knows what else you ingest. Are all of these foods clean, chemical-free and healthy? Probably not. When you eat things that aren’t easy for your body to break down and absorb (ie: donuts, etc…), your body needs extra help to clean it all out.
And now, without further ado…It’s called the NutriClean 7 Day System. Click that link to check it out! Now, I’m not big on the whole product promoting thing unless it’s very high quality and something I really truly love and believe in. And I do, and have used it for many years (a decade!). I literally just finished the cleanse today, and I feel amazing, as I always do afterwards! It uses herbs and botanicals to gently detoxify and cleanse the entire digestive tract and liver. The system includes a fiber powder and two separate sets of tablets. Take the powder and one set of 2 tablets in the morning, and the other set of tablets before bedtime. That’s all you have to do! You eat healthy and clean, nothing crazy, as you normally would. It is a fabulous way to kick start any health lifestyle change. I strongly encourage everyone to get this awesome cleanse!
Let’s assume you’ve started your year off with an awesome fitness kick. You’re working out daily, eating right and you wake up the next morning finding your muscles cursing at you. Or, we could also assume you are continuing being fit-focused, continuing to workout regularly. No matter what end of this spectrum you fall on, you have to make sure you include a rest day into your weekly routine. I literally begged my classes this past week to not do too much, overdo it and then burnout and give up on their 2015 resolutions. Yes, I am the weirdo instructor who tells her students to not come back to class. But seriously. Rest days are just as important, if not MORE important, than your workouts. What?! Yes, it’s true. Here’s why…
1. Prevents injury from overuse. You don’t want to do too much to your body too frequently so that it overcompensates in a way that could hurt you. Once while training for a race, I increased my mileage too fast and had pain in my IT band whenever I passed a certain mileage during my final month of training. I should have listened to my body and given myself an extra taper week or dropped in mileage to regain strength, rather than push through. Over training simply was not worth it.
2. Allows for glycogen stores to restock. Imagine a car being driven for a long trip. At some point the car needs to stop, refuel and let the engine cool down. Same thing goes with you!
3. Prevents mental burnout.If you are trying to make fitness a part of your regular routine, the best thing you can do is give yourself a day where you don’t have to go to the gym and let yourself do something else with your valuable free time. That way, the next day you are refreshed and ready to up the intensity.
4. Lets muscles rebuild and minimize fatigue. You literally tear muscles to make them bigger, and it’s crucial to allow them proper time to rebuild so they can get stronger.
Now, the key is to remember that it is a rest day, not week or month. If you are very sore after a workout, sometimes you really do need to rest and let your body recover. But, if you workout one time and take the rest of that week off because you are too sore…well, you can see how that might not be beneficial to your fitness regimen. Working out can help get rid of that lactic acid buildup in your body, and actually help you be less sore faster. SO rest days are not always the best solution when you’re sore, but rather working out IS the solution. Crazy, right? Just listen to your body, and do what’s best for you, but don’t be afraid to take that rest day.
If you’re one of those weird people (such as myself) that just don’t know what to do with themselves on a rest day (see accurate picture to the left), you can always go for a walk or do some gentle yoga or stretching. Whatever it is, just do something light depending on whatever your fitness level is. True story; today is my rest day and I just got back from walking my dogs because I just had to do something.
Keep that rest day a part of your weekly routine, and remember that the best rest day is a rest day well earned!
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?
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
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 2015 your year!
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!)
Dani Sanusi Fitness 