It’s the perfect breakfast, and only 3 ingredients! I hope you enjoy this deliciousness as much as I do!
Ingredients:
2 eggs or egg whites
1/2 cup old fashioned oatmeal
1/4 tsp cinnamon (to taste)
garnish: maple syrup or peanut butter and fruit
1. Combine eggs, oatmeal, and cinnamon in a bowl, mix together. I like to soak the ingredients together for about 10 minutes until the oatmeal softens up.
2. In a greased pan over medium heat, pour mixture into pan and flip when cooked.
*If you prefer a smoother consistency, you can throw the oatmeal in a blender or food processor to make it a smoother batter 🙂
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 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!
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 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!
So 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 🙂
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 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!
After a 4 minute flat warm up, we start Track 2 with a gradual seated climb, ending with a heavy heavy hill.
Track 3 we recover at a flat road, adding to a small hill 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 4 drops back to your flat road once again, where we have sprints; 3 sets during each chorus. You can add a small incline during each sprint if you’re feeling fancy. Yum!
Track 5 is a gradual seated climb, starting on a flat road and ending at a very heavy hill.
Track 6 drops back to your flat road once again, where we have sprints; 3 sets during each chorus. You can add a small incline during each sprint if you’re feeling good. Yum again!
Track 7 has 8 count jumps for 3 sets during each chorus, shifting from position 1 to 2 (seated to standing run), holding your small hill and increasing the incline each set. You’re welcome 😉
Track 8 drops back to your flat road once again, where we have sprints; 3 sets during each chorus. Last sprint track!
Track 9 is another seated climb, starting with a flat road and ending at your very heavy hill.
Track 10 drops the gear to a small hill, comes out of the saddle at the beat to position 2. Then we have 3 sets shifting from position 2 to 3, each set adding to get to a heavy hill.
Track 11 is Black Dog by Led Zeppelin, however in the video I had to remove the song due to copyright claims blocking it. The track starts at your small hill, coming up to position 2 and shifting to position 3 for 3 sets, ending at a very heavy hill. Finish 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?
Want your very own playlist choreographed by yours truly? Drop me a line!
Here is a video recording of the ride we did this week, it is killer! Now you can do this ride anytime, no excuses! It’s 45 minutes of 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!
After a 4 minute flat warm up, we start Track 2 with a sprint track on a flat road. Use chorus to sprint, adding a very small gear each sprint. Each one is 30 seconds. You can stick with your base load or add a slight incline throughout the track for added difficulty. Yum!
Track 3 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 4 is 8 count jumps for 3 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 5 is a gradual seated climb, starting on a flat road and ending at a very heavy hill.
Track 6 drops back to your small hill, where we have jumps 15 seconds up and 15 seconds down the entire track. Each time we come up, we add a small gear, ending at the end of the track at a heavy hill.
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 drops back to your flat road once again, where we have sprints; 3 sets during each chorus 1st is 20 seconds, 2nd is 25 seconds, and 3rd is 1 minute. You can add a small incline during each sprint if you’re feeling fancy. Yum!
Track 9 is another seated climb, slow and gradual, ending at your heavy hill.
Track 10 holds the gear from previous track, 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?
Want your very own playlist choreographed by yours truly? Drop me a line!
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 flat 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?
It’s called OPC-3. It stands for oligomeric proanthocyanadins. Easy to remember, right? 😉 I’ve been taking it since I was 7, every darn day. My parents came across this product 20 years ago, they knew they had found something special and build an entire business around it. You’d think I would grow to hate something I had to take every day growing up, right? Especially something that’s actually good for you. Nope, not when it’s something that is actually amazing and works.
The best stuff ever!
At the time, my little sister was regularly getting these terrible ear infections. The doctors couldn’t seem to understand why or how to prevent them. After starting to take OPC-3, she never had another one since. It has helped me fight off and prevent colds before the symptoms even truly start to present themselves. I can count on a single hand how many times I’ve been sick in any way in the last 10 years. (NO, I’m not kidding!)
What makes it unique?
Isotonix OPC-3 is one of the most revolutionary nutritional supplements, as it is the most effective with it’s delivery system. It is a powder which you mix with water. No pills! Yay! This product is the only nutritional supplement powder in the world that has Pycnogenol (a super-antioxidant) in it, since Isotonix has exclusive worldwide rights to it.
Its benefits include:
promoting your cardiovascular health by helping you maintain healthy blood vessels and showing anti-inflammatory activity
protects against free radicals
helps maintain healthy cholesterol levels and health circulation by strengthening capillaries, arteries and veins
helps maintain joint flexibility
helps reduce mild menstrual cramping and abdominal pain
helps support visual health and visual acuity
potent free radical scavenger
promotes healthy blood vessel dilation and health nitric oxide levels
It has been beneficial for a vast variety of autoimmune diseases such as; rheumatoid arthritis, lupus, and even MS.
Check it out here:http://bit.ly/1gVxoi8. I promise you, you won’t be disappointed. Take it consistently for 3 months, and check with me on the dosage (maybe you’ll do better with a double dosage). Remember, eating clean and treating your body right is just one area of health and fitness, but it is absolute essential for your wellness! Invest in yourself, and your body. I truly believe preventative care is the the way to go 🙂
Want to win a 90 servings size Isotonix OPC-3 for free? I’m starting a FIT FEBRUARY 28 Day Challenge, with prizes!! Simply post a picture on Facebook or Instagram showing how you fit fitness into your day, every day for the month of February and you’ll be entered to win 1 of these 2 fabulous prizes: A 90 serving bottle of OPC-3, a $69.95 value! Or, Complete Greens, the best easy way to add the power of veggies to your diet! A $43.50 value! (Check out my Complete Greens protein smoothie recipe here: http://bit.ly/1J6NLap). Be sure to tag #fitfebruary2015 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!
Please don’t hesitate if you have any questions! Do you currently take an antioxidant?
I want you to believe in yourself as much as I do. I truly think that anything is possible for you. No matter what your goals are, never give up on your dreams. Dreams are what makes life so beautiful. Giving up is the easy thing to do. If your goals pertain to health and fitness, then pretend this post is my personal high-five just for you!
Yesterday my dear friend Lauren sent me this text you see here. She has made fitness goals for 2015, and is doing a fabulous job keeping them. I am so proud of her! However, some days you will have zero motivation to keep working towards that goal. We have all been there. And yesterday was that day for her. I am even more proud of her that she went to the gym anyways. It is so easy to just give up, sit on the couch, and pig out on junk food. One lazy day can easily lead to the next, and before you know it, you’ve gone a month without working out. Even if this post motivates just ONE person to keep going, then I have succeeded in my personal goals. And this text from Lauren is just one example of why never giving up will always be worth it!
Don’t let a bad day get you down, friend. Some days, we have a bad workout. It’s okay, because the next one will go better. Just keep throwing those sneakers on, and don’t stop. There will be a day where you look back and thank yourself for sticking with it. The only thing holding you back is you. Now go for it!
If you would like me to help guide you through your fitness journey, please don’t hesitate to get in touch with me 🙂 I am happy to help however I can!
It’s the perfect breakfast, and only 3 ingredients! I hope you enjoy this deliciousness as much as I do!
Dani Sanusi Fitness 