Tag: fitness

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

This week’s cycle ride with video, choreography, and playlist! (#8)

On By Dani Sanusi FitnessIn cardio, class, cycle, fitness, group fitness, gym, playlist, spin, workoutLeave 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/kyLYxzQroJw

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 small hill out of the saddle, shifting from position 2 to 3 for each chorus. Each set add a gear, ending on a heavy hill.

Track 7 is a gradual seated climb, ending with a heavy heavy hill.

Track 8 is our mega track! We hold our heavy hill and shift from position 2 to 3 for 4 sets.

Track 9 drops to a flat road where we sprint for 3 sets.

Track 10 we have 3 sets shifting from position 2 to 3, each set adding to get to a heavy hill.

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

Happy sweating! Warmly, Dani

Total body Tabata!

On By Dani Sanusi FitnessIn fitness, group fitness, home workout, tabata, workoutLeave a comment

 Who’s up for a total body Tabata workout!? 🙋 We did this last week, it was awesome! Do the first exercise 8 times for 20 seconds each, rest for 10 seconds, then move onto next exercise 🔥😅

1. Tricep dips with a plate

2. Stagger bicep curls & stagger squats (keep chest lifted)

3. Tricep push-ups (keep those elbows in along the ribs)

4. Cross bicep curls & lunge (make sure you have balance before curling)

5. Overhead tricep press (keep those elbows in) & squat

6. Straight leg bicycles (exhale as you twist)

7. Hammer curls & squat (keep chest lifted)

8. Swimmer abs

Happy sweating!

Warmly,

Dani

Coconut oil coffee: a nutritious morning beverage!

On By Dani Sanusi FitnessIn fitness, nutrition, nutritional supplement, recipe, recovery, workoutLeave a comment

 Coffee, yum! But coffee and coconut oil?? Yep! It’s delicious AND nutritious. It’s even a great pre-workout drink when timed correctly, too!

Coconut oil has countless health benefits, but I’ll keep my explanation very simple. It is mostly made up of MCTs (medium-chain triglycerides). They are absorbed fast and give a quick boost of energy without the anxiety, helping increase metabolism while also reducing hunger and suppressing appetite. This can help curb making poor food choices throughout the day, which leads to a healthier you! If you drink it first thing in the morning on an empty stomach and then workout, it also primes your muscles to accept the protein in your first post workout meal (For more info, check out Ori Hofmekler, author of the Warrior Diet). What a winning combo, right?

 I make my coconut oil coffee by adding a tablespoon or two to my hot coffee, and using my aerolatte mixer to emulsify it. This creates a thicker, creamy consistency that is so delicious! I would recommend starting with a half tablespoon and working your way up. If you need that extra bit of sweetness, feel free to add a little bit of your preferred method of sweetener. Make sure you get the virgin coconut oil so you get those MCTs and optimal nutrients as well as flavor. Use it to cook with too! If you have any questions, don’t hesitate to ask!

Happy coconutting!

Warmly,

Dani

This week’s cycle ride with video, choreography, and playlist! (#3)

On By Dani Sanusi FitnessIn cardio, class, cycle, fitness, group fitness, home workoutLeave 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/pf_qKQKNvmg

After a 5 minute flat warm up, we start Track 2 off with adding to a quick small hill, and coming up to position 2 and shifting from 2 to 3 for 3 sets.

Track 3 hold a small hill, and has 3 sets of jumps, 8 count up and down.

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

Track 5 holds the heavy hill and you come up to position 2, and shift to 3 for 3 sets.

Track 6 is a sprint track on a flat road, where we have 3 sets during each chorus.

Track 7 holds a small hill and you move from position 1 to position 3 during each chorus.

Track 8 is another jump track, where we do 15 second intervals, adding a small each at each shift to position 2.

Track 9 is a sprint track on a flat road where we have 3 sets during each chorus.

Track 10 adds quickly to a heavy hill where we shift from 2 to 3 for 2 sets.

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, choreography, and playlist! (#2)

On By Dani Sanusi FitnessIn cardio, class, cycle, fitness, group fitness, gym, home workout, 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/pf_qKQKNvmg

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 for the first 3 minutes then drop to a small hill with a fast pace during the beat change. Add back the heavy hill and drop again to a small hill during the beat change and finish track with the fast pace small hill.

Track 4 holds the small hill and you come up to position 2, and shift to 3 for each chorus. Each shift, add a gear ending at a heavy hill.

Track 5 is a jump track, 8 count in position 1 to 2 for two sets, then shifting to 3 for the final 2 minutes.

Track 6 is an active recovery track where we hold our small hill and shift from position 2 to 3 with the slow beat.

Track 7 recover on a flat road, then add to a small hill and come up to position 2, go for 2 sets of jumps during each chorus, 8 count up to position 2 and 8 count down to position 1.

Track 8 is our mega track where we hold our small hill, then add to get heavy and shift from 2 to 3 for 3 sets.

Track 9 is 15 seconds sprints on and off sprints. Last sprint track!

Track 10 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

Running shoe advice: where to start?

On By Dani Sanusi FitnessIn athletic clothing, cardio, fitness, runningLeave a comment

Shoes! Let’s talk shoes. It’s super important to find the perfect match for you. It took me years to finally figure out what worked best for me. I used to run in Adidas or Saucony, but for the last 5 years straight I am Asics

GT-2000 series all the way. My husband always loved his, so I decided to give them a try myself. They are super supportive and feel great to run in, especially when the miles start to add up during race season.

During training for my first half marathon, I was starting to get pain in my right hip flexor after mile 7 on my long runs. Part of the problem was I didn’t to much strength training so my body was trying to compensate my weak spots during those long runs. But, to make sure my Asics weren’t the problem, I went to a running store where they assess your actual stride and make sure your shoes are good for your running style. I highly recommend doing so, whether you run for short or long distances. They made sure my shoes still had enough life left in them to run my race, and recommended an insert to help with my discomfort. The cool part about the insert was it wasn’t expensive at all, maybe $30, and it lasts long enough for 3 pairs of shoes! I haven’t had a problem since.

So here’s my advice for a starting point. Go find a local store that assesses your gait and start from there. Have them take a look at your shoes and how you run. Certain brands are excellent for support, and others are great for over pronation, so it’s really good to get a shoe that works with you based on how you run. There isn’t a one size fits all shoe, especially when it comes to running. Once you find that perfect shoe and insert combination, you’ll be ready to hit the track!

Have you had your gait assessed? What shoes do you love for running?

Happy running!

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