It’s the perfect breakfast, and only 3 ingredients! I hope you enjoy this deliciousness as much as I do!
Ingredients:
2 eggs or egg whites
1/2 cup old fashioned oatmeal
1/4 tsp cinnamon (to taste)
garnish: maple syrup or peanut butter and fruit
1. Combine eggs, oatmeal, and cinnamon in a bowl, mix together. I like to soak the ingredients together for about 10 minutes until the oatmeal softens up.
2. In a greased pan over medium heat, pour mixture into pan and flip when cooked.
*If you prefer a smoother consistency, you can throw the oatmeal in a blender or food processor to make it a smoother batter 🙂
Apple scramble? Confused? Your taste buds won’t be! This is a delicious recipe perfect for Sunday brunch. My hubby loves it and he doesn’t really enjoy eggs that much (could I have married a more different man?!). His mom used to make this for him all the time! Just trust me 🙂
Ingredients:
2 eggs
1/4 c whole wheat flour (you can use something else of your choice as well, or the original recipe calls for white flour)
2/3 cup nonfat milk
1/4 tsp salt
1 tsp sweetener of your choice (optional)
1 apple, peeled and chopped
garnish: lemon and/or powdered sugar (very optional, it’s delicious as is, but the original recipe calls for it)
1. Combine all ingredients except apple in a bowl, mix together. In a pan over medium heat, pour mixture and stir frequently until egg is cooked.
2. Serve immediately with turkey bacon for a delicious and nutritious breakfast!
Want a kick butt total body workout?? Look no further! What is Tabata you ask? Tabata is 20 seconds of active work followed by 10 seconds of rest. It is a phenomenal high intensity interval training workout!
Watch the video a few times for form 💪👊 You can find a clearer version on my Instagram: @danisanusifitness
👉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 in the video, but make sure you can keep the form otherwise drop the weight. For the overhead presses, feel free to add a squat as well – we sure did in class! Pick a weight that works best for you, and as always modify and listen to your body. Whew!!
👉Be sure to warm up before and properly cool down and stretch afterwards.
Happy sweating!
Warmly,
Dani
P.S. I am happy to explain the exercises in more detail, feel free to comment below for clarification 🙂
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 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!
After a 4 minute flat warm up, we start Track 2 off with sprints; 3 sets during each chorus. You can add a small incline during each sprint if you’re feeling fancy. Yum!
Track 3 is a gradual seated climb, ending with a heavy heavy hill.
Track 4 is 15 second jump intervals, shifting from position 1 to 2 (seated to standing run), holding your small hill and increasing the incline each set. You’re welcome 😉
Track 5 is sprints; 3 sets during each chorus. You can add a small incline during each sprint if you’re feeling fancy. Yum again!
Track 6 is a gradual seated climb, ending with a heavy heavy hill.
Track 7 holds the heavy hill and comes out of the saddle at the beat to position 2. Then we have 2 sets shifting from position 2 to 3.
Track 8 drops back to your flat road once again, where we have sprints; 3 sets during each chorus. Last sprint track!
Track 9 starts with a small hill with 8 count jumps during each chorus for 3 sets, going from position 1 to position 2, adding a small gear each set.
Track 10 we have 3 sets shifting from position 2 to 3, each set adding to get to a heavy hill. *This track I had to remove from the video due to copyright claims*
Track 11 is sprints; 3 sets during each chorus. Last sprint track!
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!
So 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 🙂
This is one of my favorite recipes of all time! It’s delicious and nutritious (and spicy)! Serves 3-4 people.
Ingredients:
1 jalapeno
1 tsp red pepper flakes
2 T chopped fresh ginger
3 cloves of garlic, chopped or crushed
1 T fine coriander (I use 2 or even 3 T because I LOVE the flavor!!)
1/2 T cumin
2-3 T water
2 T coconut oil
1 can coconut milk
2 chicken breasts, skinless, sliced into thin strips
1 sliced bell pepper (or other veggie you desire)
1 can bamboo shoots and/or water chestnuts
1 T sugar
a few drops of fish sauce
1 T lime juice
rice or quinoa
1. In a food processor, add jalapeno, pepper flakes, ginger, garlic, coriander, cumin, and process to a paste. Add a few tablespoons of water to create a more workable consistency.
2. In a large saucepan, heat oil over high heat, and add all paste at once. Fry it quickly, stirring continuously. Add coconut milk, turn heat to medium, and simmer. Add sliced chicken and cook until chicken is done (5-10 minutes, but I like my sauce to reduce so I let it summer for 15-20 minutes). Add bell pepper about halfway through.
3. Add to taste: sugar, fish sauce, lime juice, and season with salt. Simmer for another 5 minutes, serve immediately over rice or quinoa.
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 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!
After a 4 minute flat warm up, we start Track 2 with a gradual seated climb, ending with a heavy heavy hill.
Track 3 we 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!
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!
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!!
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!
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!
It’s the perfect breakfast, and only 3 ingredients! I hope you enjoy this deliciousness as much as I do!
orkout?? Look no further! What is Tabata you ask? Tabata is 20 seconds of active work followed by 10 seconds of rest. It is a phenomenal high intensity interval training workout!
Dani Sanusi Fitness 