Tag: health and 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

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

Cory’s peanut butter chocolate yogurt protein snack recipe!

On By Dani Sanusi FitnessIn fitness, health, nutrition, protein powder, recipeLeave a comment

This is a super healthy and delicious snack when you need a a little pick-me-up! My wicked awesome friend Cory told me about this, and I just had to try it! I get snacky, and that can be a dangerous time where I can easily make the wrong food choices. This is sure to help you stay on track and get after those health and fitness goals!

Ingredients:

  • 1/2 cup plain yogurt
  • 1 TBSP peanut butter
  • 1 scoop chocolate protein powder
  • Milk of your choice (I prefer almond milk) to add to create desired consistency

Just mix the first 3 ingredients together, and add milk until creating the desired consistency. Enjoy!!

Happy eating!

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