Tag: detox

This week’s cycle class playlist and choreography! (Ride #4)

On 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 fIMG_4432lat 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

Digestive cleanse: Why you should do one once a year

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.2015/01/img_4170.jpg

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!

Have you ever done a digestive cleanse?

Happy cleansing!

Warmly,

Dani

 

On By Dani Sanusi FitnessIn fitness, health, nutrition, nutritional supplement, resolutionLeave a comment