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 trackΒ  πŸ™‚ 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 πŸ™‚

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.Β 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 By Dani Sanusi FitnessIn 2015, fitness, goal, gym, health, motivation, nutrition, resolution, workoutLeave a comment

6 great reasons to go run!

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
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 πŸ™‚

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!Β  It is a fabulous workout, and your body will thank you. Well, maybe not until afterwards πŸ˜‰ 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 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 πŸ™‚

My Tabata class workout plan
My Tabata class workout plan

Tabata is 20 seconds of active work followed by 10 seconds of rest.Β  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 πŸ™‚ 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

Yoga & stress: It’s for everyone!

TRY YOGA! Just try it! Yeah, I’m talking to you! The one who has tried it before but had a bad experience. Or you, the one who hasn’t tried it to even have a valid opinion on it. Set aside your assumptions and read on, my skeptical friend.

Yoga is proven to have countless health benefits, a major benefit being stress relief. Stress is the leading cause of many major health issues, and can be prevented if stress is addressed and released. Everyone has stress, so everyone should be doing yoga!

Yoga has become an essential part of my life, as it has for countless other people, particularly in the form of stress release. Yoga’s true essence is that of control over the mind and body through the use of breath control, physical postures, and meditation. When these elements are combined, they allow one to truly regain control over the mind and body, and find stress simply melt away.

Seem silly? Well, what have you got to lose? Isn’t your health worth investing in with a preventative health approach? I always feel less stressed after I do yoga. There’s a reason it has been around for thousands of years. Yes, THOUSANDS.

So, what are you waiting for? Go to a class and bring an open mind. Maybe try a few different teachers to find one that is a good fit for you. You’ll love it. Or come to my class, I guarantee you will. Namaste.

As always, don’t hesitate if you have any questions! What was your first yoga experience like?

Happy sweating!

Warmly,

Dani

On By Dani Sanusi FitnessIn fitness, health, stress, yogaLeave a comment

My favorite post workout protein smoothie recipe!

Yum!!
ο»ΏNutrition is just as, if not more important, than all the hours you put in the gym. The best way to recover quickly and get the most out of your workout is to take care of your body by feeding it quality foods. You need that protein to rebuild those muscles, and good carbohydrates to refuel you to keep going on with your day. I do believe that you are what you eat! With that said, here is my recipe for an awesome recovery smoothie!

Combine in a blender:
1/4 c nonfat greek yogurt
1 c cold water
1/2 frozen banana
1/2 c of your favorite frozen fruit (I love pineapple, strawberries, or blueberries)
2 scoops of Complete Greens powder (it tastes like an orange creamsicle and has several servings of vegetables in just two teeny tiny scoops! Buy here: http://bit.ly/1nbcCiC)

Blend all the ingredients together.
THEN add 1 scoop of protein powder (I recommend vanilla, I use this deliciousness: http://bit.ly/1a6u5kc), and blend. Make sure you wait to add your protein powder until AFTER blending this all together. It really comes together perfectly if you add it at the very end. Trust me! πŸ™‚ Then, drink up!!

2015/01/img_4221.jpgComplete Greens is a sneaky way to fit the nutrients in green vegetables, as well as probiotics and natural enzymes into your daily diet. Here’s where to buy: shop.com/sanusiglobal.

What’s your favorite pre or post workout nutritional regimen?

Happy sweating!

Warmly,
Dani

On By Dani Sanusi FitnessIn fitness, nutrition, post workout, protein powder, recipe, smoothie, workoutLeave a comment

A hole in the crotch: A true, funny story

Have you ever tried out a different brand of workout attire than your usual, only to be disappindexointed? I sure have. Just last week, I was in downward dog leading a class (see left), and I noticed in the mirror a very small skin colored hole in the vast expanse of black leggings! I was mortified, especially because that was towards the end of my third class that day, and the first even included a class video taping of squats with me right in front of the camera!! Oh well…I hope everyone enjoyed the show! Apparently some companies that make great high quality running sneakers, believe it or not, have not mastered the same quality in their clothing line. I am a great guinea pig for all workout brands (I’d love free clothes from any company that’s listening!!), and have tried out a variety of different athletic brands. And until now, I’ve never had a hole appear after only having the leggings for a few months!

This is all to say that if you have been wearing the same pair of pants consistently for a few months, (or even if you haven’t!) PLEASE, go check in a mirror and see if certain areas are, well, let’s just say…exposed. I cannot tell you how many times people in my classes have worn β€˜faulty’ clothing. The clothes honestly look fine, but certain positions can end up leaving very little to the imagination. Let’s keep these areas a secret, shall we? Quality truly is important, and athletic clothes are simply worth investing in. This particular pair of leggings, however, wore out far faster than my other ones, and were comparable in price! So it’s not about how much you spend. These clothes are really beaten up, and need to be replaced probably more frequently than you realize. Improper washing and drying can speed up the wearing out process significantly. I highly recommend air drying all of your workout attire. The moisture wicking material just doesn’t do well in the dryer.

So don’t be caught with a hole in your crotch, kids! Or worse, a sheer view of your behind. Go check in that mirror! Your gym, class and instructor will thank you (silently, in their head).

Has this every happened to anyone else? What brands can you consistently rely on?

Happy Sweating!

Warmly,
Dani

On By Dani Sanusi FitnessIn athletic clothing, class, fitness, gym, legging, workout attire1 Comment

Spin: a class for all

I can’t even begin to tell you how many people I’ve talked to over the years have told me that spin is an intimidating class, especially for the first time. And I seriously used to be one of those people! My dear friend Erika (shout out!) essentially dragged a grumpy me to a class. I was a runner, a home workout video-er, and I enjoyed working out by myself. I was not a gym person. At. All. Well, right off the bat, my bottom hurt like nothing else from that horrible seat! How on earth could anyone begin to enjoy this class with such an uncomfortable seat?! But as we started to get into it, the music was pretty great, the instructor was fun and motivating, I sweated like a pig, and I was hanging with my friend, so all in all, it was fun. For reasons I still can’t quite explain, and even thought my bottom hurt for a couple days afterwards, I found myself wanting to try it again. My bottom hurt less the second time around, and I started to understand what the heck Tara (shout out!) the instructor was talking about during class. Yep, I was hooked. I didn’t realize what I was missing!

So please, set aside any intimidation you may feel, or expectations you may have. Everyone there has the exact same goal – to workout! And yes, you too, guys! Maybe you had a bad experience one time, and the music or instructor didn’t quite jive well with you. Don’t throw in the towel completely! Try the instructor again, maybe you’ll enjoy the music next time. Or try out a different instructor! The beauty of indoor cycling classes is that truly any fitness level can achieve a safe, great workout. Seriously, the age range as well as fitness level I have in my classes would astound you. The key is to just continuously listen to your body and monitor how you are feeling throughout the class so you don’t overdo it. You don’t have to go super heavy with the resistance, or even get out of the saddle! Trust me, you can just sit there with a low resistance, and that still counts. Get there early, and let your instructor know if it is your first time so they can go over safety, proper setup of the bike and explain the format of their class. That’s their job! Plus, cycling is low impact, so it is fabulous for cross training or as a form of rehabilitation. Trust me, it’s just like riding a bike. Go for it! See you in class πŸ™‚

What was your first spin class like? Or are have you not taken the plunge just yet? Feel free to post your positive thoughts!

Happy sweating!

Warmly,

Dani

On By Dani Sanusi FitnessIn cycle, fitnessLeave a comment

Fit fits!

Hello world! Here I am! I am so excited to share my passion for health and fitness. Just last night, I had finished teaching my one year anniversary class for a cycle & core group fitness class, and I was talking to a member of the gym. He told me that I really should share my classes and love for fitness and bring it to the masses. What a kind and inspirational suggestion! I couldn’t stop think about it, and I was so excited about it that I was up until 2:30am.

‘Fit fits’ has a twofold meaning for this blog – fitness fits, as in rants, about all the things going on (both good and bad) in the industry, which I promise to be light-hearted and funny. Sit down, sit down. I know you’re jumping with excitement. I’m not done yet. ‘Fit fits’ is also to say that, on some level, fitness can fit into anyone’s life, which is so important as a preventative measure to stay happy and healthy. And I’m not just talking exercise, I’m also talking about nutritional aspects of fitness as well. Boom.

I’d love for this blog to be more of a conversation, rather than simply a monologue of my fantastic thoughts and opinions. Please keep it positive, though! I know you will. Rock on!

Warmly,

Dani

On By Dani Sanusi FitnessIn fitness6 Comments