Tag: gym

Eat The Frog Fitness: Finding your inner athlete

On By Dani Sanusi FitnessIn cardio, class, fitness, group fitness, gym, high intensity interval training, motivation, tabata, weight loss, wellness, workout2 Comments

I’ve been teaching group fitness classes at my gym at for almost 3 and a half years. While I’ve had many great moments there over the years, I’ll never forget the moment Olympian Bryan Clay, Silver and Gold Medalist Decathlete earning the title “World’s Greatest Athlete” (along with Joe Culver, the founder & CEO of my gym’s franchise), unexpectedly came into the group fitness room during my cycling class one Saturday morning to watch. We talked after class about how I create my classes, their structure, and how they’re developing an athletic training program with a team of professional athletes. After Bryan left, I proceeded to appropriately FREAK OUT that I had just met such an elite athlete, and was extremely curious as to what he was working on!

Fast forward almost a year, and now our gym is the very first in the world to introduce their training program, Eat the Frog Fitness, to the world. ETF is a blend of science and athletic-based training, functional exercises, personalized coaching and group fitness. It incorporates periodization training, heart rate monitoring, high intensity interval circuit training, and state of the art technology. This combination creates an exciting experience and effective training method for ALL levels of fitness; one that surpasses anything else out there and delivers REAL results.

What does “Eat the Frog” Mean?

imagesEat the Frog Fitness is based on the following quote by Mark Twain: “Eat a live frog first thing in the morning and nothing worse will happen to you the rest of the day.” Think about something you procrastinate about. That is your “frog”; that thing you avoid doing. For many people, it is fitness. ETF Fitness is about pushing you to do what it is you don’t want to do, and getting it over with.

How does it work?

First, your current fitness level is assessed based on 4 categories; cardio, strength, flexibility, and core. Based on the results, you are instantly recommended a fitness program which aims to help you improve on areas of fitness which aren’t as strong. These training sessions should be done every week for the entire 8 week training block.

There are 4 phases within this FrogX Training System, creating the periodization aspect of this program with progressive cycles of intensity.

  • Phase 1: ETF Fit Test
  • Phase 2: Weeks 1-3 of high intensity
  • Phase 3: Week 4 is a series of recovery sessions which allows the body to recover and not over train
  • Phase 4: Weeks 5-7 are high intensity, week 8 concludes with retaking the Fit Test to track results

What does a Training Session look like?

indexPicture this. You walk into the group fitness room and your Coach presses a button which turns on 3 large TVs and a huge projector screen. The projector screen and 1 of the TVs display what exercises you will currently be doing, for how long, and what is coming up next. The other two TVs will automatically display your heart rate which links up with your new SUUNTO heart rate monitor, along with your fellow fitness frogs! The shades are drawn, lights are dimmed, awesome music starts playing and immediately you realize this is a workout experience you’ve never seen before.

Now you being your 5 minute warm up. Depending on if you are doing a Strength, Cardio, or FlexCore Session, the warm up may be on beautiful new Keiser spin bikes and Concept2 rowing machines, or a series of simple exercises to bring up your heart rate.

After the warm up, you begin your first of 3 total 12 minute modules. Again, depending on what Session you are doing, that could involve using sandbags, TRX suspension, or biking/rowing. During each of these 3 modules, the intensity will be a High Intensity Interval format. This just means short bursts of high intensity followed by short rest periods, repeated over a series of time. After completing the first module, there will be a quick transition period to the next set of equipment being used for that second 12 minute module, and then the same thing happens with moving onto the third and final module. With the exception of a biking/rowing module, there are only 4 exercises which are repeated 4 times in a module. This allows for you to get comfortable with each exercise and really get that proper form down and build intensity.

After completing the third module, we have the cool down. You are dripping in sweat and high-fiving your frog friends, and wondering what just happened. You ate your frog!

Why is it unlike anything else?

This is NOT a group fitness class. It is personalized group training by certified personal trainers. And more affordable than personal training! The science behind this training is based on knowledge from passionate professional athletes who have dedicated their lives to the fitness world; in Olympic stadiums, collegiate training centers, and gyms.

Everything involved within the training program has been researched and selected to perform a precise function. The equipment used in a high intensity interval format stimulates fast and slow twitch muscle fibers, minimizes bodily wear and tear, promotes central nervous system function and healthy hormone production, and catabolize fat tissue. ETF busts plateaus and creates a well-rounded and balanced fit person, regardless of their previous fitness level.

Each person is individually analyzed and personally recommended a workout especially for them, allowing for better results and reaching personal goals in a fun and SAFE manner. The focus is on quality, not quantity of repetitions unlike other fitness companies out there today. No company has merged personal training and group training, until now.

The goal is a focus on well-balanced fitness, and discovering the inner athlete. A runner may have great cardio capacity, but maybe doesn’t focus on flexibility as much as they should. Or a weight lifter may be strong, but maybe doesn’t focus on cardio. This program addresses areas which need to be addressed more, and achieves just that!

Want to eat your Frog?

Check out www.etffitness.com, and ask yourself this. ARE YOU READY?

 

Strength Training: Why it’s essential for overall fitness

On By Dani Sanusi FitnessIn fitness, goal, gym, health, home workout, motivation, weight loss, workoutLeave a comment

Strength is a fun topic! Personally, when I hear strength training, I immediately think of weight lifting. It should rank high as a fitness goal because it can be directly translated into every day skills. That heavy bag of groceries? No problem if you lift weights regularly. Carrying around a toddler? Strength training can help make that easier as well. Yardwork? It’ll be a breeze if you are in shape. It really can help prepare you for every day tasks and prevent injury while doing them. If you play a specific sport, strength training can also help make you a better athlete.

When building strength, it is important to keep your personal goals in mind. Maybe you want to squat a certain amount of weight, or generally sculpt a fit physique. Your goals don’t have to be specific, but you do want to make sure that every couple weeks you are increasing your weight by a little bit. I recommend increasing somewhere between 5-10% at a time. Be sure to listen to your body, and back off weight if it’s too much. Keep a notepad with you as you workout, and write down how much weight you used for each exercise, along with how many repetitions you were able to do with good form. I personally recommend 10-12 repetitions for each exercise, repeating the exercise for 3 sets. If you aren’t feeling challenged towards the last couple repetitions, you should definitely increase your weight.

Men and women can absolutely lift heavy weights and build strength in the same way. Numerous fitness magazines use the word “tone” when referring to women’s strength training to make it more appealing to women. This is because many women are afraid of weight training. They don’t want to become “bulky” or “too big”. Women don’t have as much testosterone as men, therefore it simply isn’t possible to add mass as easily as men. However, doing repetitions in the higher range of 12-15 repetitions with lighter weight creates longer and leaner muscles, and the lower range of 6-8 repetitions with heavier weight creates bigger muscles. Depending on your age, body type, genetics, current fitness level, what works best for one person may not work best for the other. Try out both methods, and see what works best for you.

I personally aim to work one particular muscle group each day, giving the other muscle groups rest. For example, Mondays I work my back, Tuesday I work shoulders, Wednesday I work legs, Thursday I work biceps and triceps, and Friday I work chest. My goal is to feel a little muscle soreness the next day or two in that area. If you aren’t feeling any muscle soreness at all, that is a sure sign you aren’t lifting heavy enough or aren’t doing enough repetitions.

No matter how you decide to build strength, whether it’s practicing a push-up or a weighted squat, know that each day is forward progress. Even if you don’t see the scale move, it’s okay! When I started incorporating strength training with my cardio regimen, I actually gained 5lbs in 3 months. That would freak out most women. But it’s a good thing! Why? Because I put on muscle, and muscle weighs more than fat. Muscle also dictates metabolism, and helps increase it. Don’t go by the scale, go by how your clothes fit and how you feel. I promise you, weights are the best way to dramatically change your body. Go for it!

Happy lifting!!

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

So you want to take a spin class? 5 tips for a great first class!

On By Dani Sanusi FitnessIn athletic clothing, cardio, class, cycle, fitness, group fitness, gym, high intensity interval training, legging, spin, workoutLeave a comment

Don’t be intimidated. Don’t! Spin classes are so much fun! They’re a fabulous cardiovascular workout that is paired with great music to make that hour fly by! Don’t let any preconceived notions you may have about it keep you from trying it. If you want to try out a class on your own before joining in on the fun in the group fitness room, check out my free online classes: http://wp.me/P5qZmk-2C. All you need is a spin bike and wifi!

Here are my 5 tips for taking a spin class! Be sure to also check out my article about what everyone needs to know before their first fitness class: http://wp.me/p5qZmk-2q.

1. Wear the right clothing. Clothing is super important for spin class. Think of what cyclists wear. Yup, you guessed it! Spandex. There’s great reasons for doing so. I recommend fitted leggings, because you won’t want your pants to get stuck in your bike while pedaling. You don’t have to get padded shorts, just any non-cotton moisture-wicking leggings will work just fine. I would strongly recommend (especially if you go commando) to make sure your pants have a smooth and nice quality gusset, especially if you are a lady. Trust me, it makes for a much more comfortable ride 😉

As for shoes, you need to make sure your shoes are stiff. Don’t use your regular running shoes. Why? Check out my article about foot discomfort during cycling class: http://wp.me/p5qZmk-5W.

The last thing you’ll need is a nice moisture-wicking shirt. Why so much moisture-wicking material? Because you’re gonna sweat. A lot.

So, to recap:

  • fitted leggings
  • stiff sole shoes
  • moisture-wicking shirt

2. Get there early to set up. You should try to arrive early to claim your bike and introduce yourself to the instructor. They can help get you properly set up and go over how they set up their class.

Here’s a quick explanation on how to set up the bike: First, stand next to the seat, and find your hip bone. That’s where the seat height should come to.  Next, to adjust your seat distance from the handlebars, take your elbow and place it on the inside of the seat edge. Extend your forearm and fingers towards the handlebars so they are just able to touch them, and adjust your seat accordingly. And finally, adjust your handlebar height so it’s at a comfortable height for you. It’s personal preference, but keep in mind that the lower the handlebars, the more of a strain on your back. So if you’re new to cycling or have back issues, I’d keep the handlebars high until you’re more comfortable lowering them. Now you’re ready to hop on the bike. Make sure your straps are nice and tight on your feet. Safety first!

3. Your butt might hurt. A lot. But, it’s totally normal. My very first spin class was so uncomfortable because of the seat and my butt just wasn’t used to it. Just as is the case with any workout, your body has to get used to certain movements and using certain muscle groups. Your bottom is another one of those areas that has to get used to cycling. The good news is it will go away. If you go back within the next week, it will improve each time until the discomfort is completely gone. I promise!

4. Try different instructors. You may not like the playlist your instructor chose for the class you go to. Don’t let that stop you from going back. It could be that the next playlist you’ll enjoy more. Or maybe you should try out different instructors and find someone who is a good fit for you. Maybe you’re looking for an intense workout with an intense instructor, or maybe you’re looking for a fun and easygoing type of instructor. Shop around until you find someone that really works for you, because once you find that person, you will be hooked! 🙂

5. Have fun! Once you find the right instructor with the right ‘feel’ you’re looking for, you’ll really enjoy it!

Just a few other notes. There are several schools of thought on how to set up a cycling class. Personally, I set mine up based on perceived level of exertion. It works perfectly with the gear dial, and truly makes you listen to your body. So on a scale of 1-10, 10 being so hard you can’t pedal at all, I like to set up class based on a flat road being your 3 out of 10. 2 and 1 are essentially downhill, where you feel out of control of the pedals while going fast and don’t feel the connection with the pedals. Your 3 out of 10 feels like a slight pull on the legs, so it’s just enough resistance to have control over the pedals. Your hips are stable in the saddle and aren’t bouncing around. You are able to keep a fast pace easily. Increasing to your 4 our of 10 is a very slight incline, and you have to feel out the resistance dial to figure out what that is for you. Adding to your 5 feels like a small hill, which is just enough gear to come out of the saddle with control and keeping the pedals in smooth circles. When you come out of the saddle, you have to have at least your 5 to support your body weight. 6 feels like a slightly heavier hill, 7 is a heavy hill, and 8 feels like you are pedaling through mud. Rarely do we go to 9, but it does happen on occasion 😉 I choreograph all the music’s BPM (beats per minute) to RPM (revolutions per minute), so I use the literal beat of the music to dictate your target pace. Combine that with a set about of resistance makes for one fun and tough class!

Now go out there and start cycling!

Happy sweating!

Warmly,

Dani

#justdoitjune: I challenge YOU to win prizes!

On By Dani Sanusi FitnessIn fitness, goal, health, motivation, nutritional supplement4 Comments

 

 June 1 marks the start of the picture challenge #JustDoItJune with prizes! Are you getting in on the fun?! Why not? It’s a great way to get into a healthy habit! It takes 21 days to create a habit, and this is the perfect way to doEdit that! Put a daily reminder in your phone!

How do you join? It’s never too late! Simply post a daily picture on Facebook (Dani Sanusi Fitness) or Instagram (@danisanusifitness) showing ANY way you fit health or fitness into your day, every day for the month.  You DON’T have to do it every day, but the more pictures you do, then the higher odds you’ll win! EACH picture is 1 entry (1 a day) to win Complete Greens, a fabulous nutritional supplement! 

*Be sure to tag #JustDoItJune ‪and @danisanusifitness. Make sure your profile isn’t on private so we can see your wonderful posts. GO FOR IT! Who’s in?!?! Ask a friend to do it with you and support each other! What have you got to lose??

Happy Fitness!

Warmly,

Dani

Last week’s killer total body tabata workout video!

On By Dani Sanusi FitnessIn cardio, class, fitness, group fitness, gym, high intensity interval training, home workout, motivation, tabata6 Comments

We did this last week in class, it was killer!!! Try it yourself if you dare! Watch the video a few times for form 💪👊
👉What is Tabata? 20 seconds of work followed by 10 seconds of rest. It’s high intensity interval training at its finest!!
👉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, but make sure you can keep the form otherwise drop the weight. Whew!!
👉Be sure to waTabata Recaprm up before and properly cool down and stretch afterwards.

Happy sweating!

Warmly,

Dani

A whole lotta Tabata workout – Shamrock style!

On By Dani Sanusi FitnessIn cardio, class, fitness, group fitness, gym, high intensity interval training, home workout, tabata, workoutLeave a comment

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.

Video

Happy sweating!

Warmly,

Dani

P.S. I am happy to explain the exercises in more detail, feel free to comment below for clarification 🙂

This week’s cycle class with VIDEO, playlist and choreography! (Ride 7)

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 oIMG_4608f 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: http://youtu.be/oUuahUH0wKA

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 incliIMG_4712ne 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!

Happy sweating!

Warmly,

Dani

What everyone needs to know before their first fitness class

On By Dani Sanusi FitnessIn cardio, class, cycle, fitness, group fitness, gym, motivation, spin, yoga1 Comment

spinSo 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 🙂

Happy sweating!

Warmly,

Dani