Foot discomfort in cycling class & cycling shoes

On February 12, 2015February 10, 2015 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 your 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 class playlist and choreography! (Ride #4)

On February 1, 2015June 1, 2015 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 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?

Happy sweating!

Warmly,

Dani

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

On January 25, 2015January 31, 2015 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.

After a 5 minute 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

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

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.

After 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 January 15, 2015January 31, 2015 By Dani Sanusi FitnessIn class, cycle, fitness, group fitness, gym, high intensity interval training, home workout, motivation, playlist, spin, workoutLeave a comment

Rest day: 4 reasons not to skip it

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!

Happy sweating!

Warmly,

Dani

On January 12, 2015January 13, 2015 By Dani Sanusi FitnessIn fitness, gym, health, motivation, nutrition, recovery, workoutLeave a comment

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

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!)

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

6 great reasons to go run!

“Running”. Does the word cause you to crinkle your nose? Do you begin to sweat by just thinking about it? To be perfectly honest, during this colder time of year, I run far less than I do during the warmer months. But the cold shouldn’t be a reason to keep you from lacing up those running shoes! As we near the start of a new year, maybe you’re thinking of starting to run. Here are 6 great reasons to go run!

Me and my friend and running buddy Maria

1. Go run with a friend.

Running doesn’t have to be a solo activity. Use it to spend time with a friend, and have some fun with it!

2. It’s a fabulous cardiovascular workout.

Your heart will thank you for all that awesomeness you’re doing for it! Just make sure to wear a heart monitor to keep an eye on it 🙂

3. It’s a killer blast to the legs, creating definition and strength.

Say hello to those hamstrings, quadriceps, hip flexors, and calves. Running also involves the arms, therefore providing an additional calorie burning effect. Woohoo!

4. It’s free!

No gym membership needed, and no equipment necessary (although running shoes can be quite expensive). Just walk outside your door or go to your favorite scenic spot for a little slice of the great outdoors. Its all-natural, too!

5. Running can make you happier.

There’s a major boost to those endorphine levels, and it also helps you release some of the tension and stress you may have. Smile!

6. It revvs your metabolism.

What a great way to both burn a significant amount of calories as well as boost that metabolism for up to 24 hours after your run. Make sure you replenish your body with nutritious foods both before and after your run.

Now, I realize that running simply isn’t for everyone. People that have serious health, heart, or knee issues, or other severe injuries who are advised by their doctor to not run should probably take their advice. Otherwise, you should go for it! It is a fabulous workout, and your body will thank you. Well, maybe not until afterwards 😉 Now, go run!

What is your reason to go run?

No, it isn’t always easy, but stay tuned for some great tips on how to best prepare to have a great run!

Happy sweating!

Warmly,

Dani

On December 30, 2014January 13, 2015 By Dani Sanusi FitnessIn fitness, health, motivation, run, running, stress, 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 🙂

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 December 24, 2014December 24, 2014 By Dani Sanusi FitnessIn class, fitness, group fitness, gym, health, high intensity interval training, holiday, home workout, motivation, tabata, workoutLeave a comment

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