Category: motivation

This week’s cycle class video, playlist and choreography! (Ride 11)

On By Dani Sanusi FitnessIn cardio, class, cycle, cycling, fitness, group fitness, home workout, motivation, playlist, spinLeave a comment

 Here is a video recording of the ride we did this week, woohoo!  Now you can do this ride anytime, no excuses!  It’s 45 minutes of sweaty, rewarding 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: https://youtu.be/B2VKziNMHLM

After a 4 minute flat warm up, we start Track 2 off with a gradual seated climb, ending with a heavy heavy hill.

Track 3 has 3 sets of 30 second sprints.

Track 4 is another gradual seated climb, ending with a heavy heavy hill.

Track 5 drops to small hill for 3 sets shifting from position 3 to 3 out of the saddle, adding gear each set.

Track 6 is out of the saddle for the track, shifting from position 1 to 3.

Track 7 is a short seated climb.

Track 8 drops gear to a small hill, shifting from position 2 to 3.

Track 9 drops gear to a small hill, where we have jump intervals from position 1 to 2.

Track 10 is our final sprint track where we have 3 sets during each chorus.

Track 11 is our final seated climb.

Track 12 we have 3 sets shifting from position 2 to 3, holding the heavy hill from the previous track.

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

Happy sweating!

Warmly, Dani

This week’s cycle ride with video, choreography, and playlist! (#10)

On By Dani Sanusi FitnessIn cardio, class, cycle, cycling, fitness, group fitness, home workout, motivation, playlist, spinLeave a comment

 Here is a video recording of the ride we did this week, woohoo!  Now you can do this ride anytime, no excuses!  It’s 45 minutes of sweaty, rewarding 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: https://youtu.be/NfjQwjdTAzA 

After a 4 minute flat warm up, we start Track 2 off with a gradual seated climb, ending with a heavy heavy hill.

Track 3 holds the heavy hill and uses the beat to shift from position 1 to 2 for 15 second intervals on and off.

Track 4 drops gear to a small hill for 3 sets shifting from position 2 to 3 out of the saddle, adding gear each set.

Track 5 a gradual seated climb, ending with a heavy heavy hill.

Track 6 is holds the heavy hill and uses the beat to shift from position 2 to 3 for 2 sets.

Track 7 drops gear to a small hill, where we have 2 sets of jumps from position 1 to 2.

Track 8 is another gradual seated climb.

Track 9 we hold position 3 for the entire track, while also holding the heavy hill from Track 8.

Track 10 is our final sprint track where we have 3 sets during each chorus.

Track 11 is our final seated climb.

Track 12 we have 3 sets shifting from position 2 to 3, holding the heavy hill from the previous track.

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

Happy sweating!

Warmly, Dani

This week’s cycle class video, playlist and choreography! (Ride 9)

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

 Here is a video recording of the ride we did this week, woohoo!  Now you can do this ride anytime, no excuses!  It’s 45 minutes of sweaty, rewarding 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: https://youtu.be/WzXcChHy6Is

After a 4 minute flat warm up, we start Track 2 coming out of the saddle right after adding to a small hill to position 2. shifting to position 3 for 3 sets.

Track 3 is a sprint track, with 15 second intervals. You can add a small incline during each sprint if you’re feeling fancy. Yum!

Track 4 starts off adding to a small hill with a slight incline, coming up to position 2 and shifting to position 3 for 3 sets, adding each set and ending at a heavy hill.

Track 5 drops to a flat road and is a gradual seated climb, ending with a heavy hill.

Track 6 holds the heavy hill from track 5 and shifts for 3 sets from position 2 to position 3.

Track 7 drops to a small hill and has 3 sets of jumps, from position 1 to position 2.

Track 8 drops to a flat road and is a gradual seated climb, ending with a heavy hill.

Track 9 holds the gear and shifts from position 2 to 3 for 2 sets.

Track 10  is sprints; 3 sets during each chorus. You can add a small incline during each sprint if you’re feeling fancy. Yum again!

Track 11 we have 3 sets shifting from position 2 to 3, each set adding to get to a 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

Tabata Tuesday!

On 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.IMG_5095

Happy sweating!

Warmly,

Dani

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

On 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 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

Last week’s killer total body tabata workout video!

On By Dani Sanusi FitnessIn cardio, class, fitness, group fitness, gym, high intensity interval training, home workout, motivation, tabata6 Comments

We did this last week 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 waTabata Recaprm up before and properly cool down and stretch afterwards.

Happy sweating!

Warmly,

Dani

What everyone needs to know before their first fitness class

On By Dani Sanusi FitnessIn cardio, class, cycle, fitness, group fitness, gym, motivation, spin, yoga1 Comment

spinSo you’re thinking of trying out a fitness class. That’s great! Group fitness classes can be very motivating and could be just what you need to spice up your workout routine. There’s something magical about working hard with others in a group setting. You’re really all a team working together with the same goal in mind, which makes it that much more fun (if you can’t tell that a group fitness instructor is the author of this article, then you surprise me)!

Are you worried about working out in front of others? Well fear not! Trust me, everyone is only looking either at themselves or at the instructor. It’s just the way we are wired! We are either seeing what the heck we are doing or making sure we are following along correctly. Set aside that worry 🙂

What class should you take? Well, what are your goals? Are you trying to build muscle, increase cardio, increase flexibility? You can ask the gym staff what classes could be a good fit for what you’re interested in. If you want to build those muscles, then check out a weight training class. They’re perfect for any introduction for form for basic weight lifting. Many people find cardio to be boring when done independently, so a cycle class could be the perfect way to make it more fun! Or if you want to try and increase flexibility, balance and strength, then a yoga class could be perfect for you.

Get there early. Introduce yourself to the instructor, let them know you are new to the class. They can help set up your equipment and give you a run down of what to expect. Even better, also introduce yourself to a nearby participant and see if they can give you any tips or suggestions for the class. At the very least you’ll know the person’s name that you’re going to sweat through the class with 🙂

There is no shame in modifying! Absolutely none. Take breaks whenever you need them. If something doesn’t feel right, then don’t do it. The best thing you can do for yourself is listen to your body. Talk to your instructor after class if you have any concerns.

Have FUN! There’s nothing better than trying something new, and letting yourself have fun with it. Don’t take it too seriously, let go of any expectations you may have for the class, and don’t overdo it the first time.

Now, get to it! The only thing to it is to do it! Don’t hesitate if you have any questions 🙂

Happy sweating!

Warmly,

Dani

This week’s cycle ride with VIDEO, playlist and choreography! (Ride 6)

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

Here is a video reIMG_4608cording of the ride we did this week, woohoo!  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/OH71E2OVvGk

After a 4 minute flat warm up, we start Track 2 with a gradual seated climb, ending with a heavy heavy hill.

Track 3 IMG_4609we recover at a flat road, adding to a small hill 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 drops back to your flat road once again, where we have sprints; 3 sets during each chorus. You can add a small incline during each sprint if you’re feeling fancy. Yum!

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 flat road once again, where we have sprints; 3 sets during each chorus. You can add a small incline during each sprint if you’re feeling good. Yum again!

Track 7 has 8 count jumps for 3 sets during each chorus, shifting from position 1 to 2 (seated to standing run), holding your small hill and increasing the incline each set. You’re welcome 😉

Track 8 drops back to your flat road once again, where we have sprints; 3 sets during each chorus. Last sprint track!

Track 9 is another seated climb, starting with a flat road and ending at your very heavy hill.

Track 10 drops the gear to a small hill, comes out of the saddle at the beat to position 2. Then we have 3 sets shifting from position 2 to 3, each set adding to get to a heavy hill.

Track 11 is Black Dog by Led Zeppelin, however in the video I had to remove the song due to copyright claims blocking it. The track starts at your small hill, coming up to position 2 and shifting to position 3 for 3 sets, ending at a very heavy hill. Finish 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 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