Tag: health

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

Rest day: 4 reasons not to skip it

restLet’s assume you’ve started your year off with an awesome fitness kick. You’re working out daily, eating right and you wake up the next morning finding your muscles cursing at you. Or, we could also assume you are continuing being fit-focused, continuing to workout regularly. No matter what end of this spectrum you fall on, you have to make sure you include a rest day into your weekly routine. I literally begged my classes this past week to not do too much, overdo it and then burnout and give up on their 2015 resolutions. Yes, I am the weirdo instructor who tells her students to not come back to class. But seriously. Rest days are just as important, if not MORE important, than your workouts. What?! Yes, it’s true. Here’s why…

1. Prevents injury from overuse. You don’t want to do too much to your body too frequently so that it overcompensates in a way that could hurt you. Once while training for a race, I increased my mileage too fast and had pain in my IT band whenever I passed a certain mileage during my final month of training. I should have listened to my body and given myself an extra taper week or dropped in mileage to regain strength, rather than push through. Over training simply was not worth it.

2. Allows for glycogen stores to restock. Imagine a car being driven for a long trip. At some point the car needs to stop, refuel and let the engine cool down. Same thing goes with you!

3. Prevents mental burnout. If you are trying to make fitness a part of your regular routine, the best thing you can do is give yourself a day where you don’t have to go to the gym and let yourself do something else with your valuable free time. That way, the next day you are refreshed and ready to up the intensity.

4. Lets muscles rebuild and minimize fatigue. You literally tear muscles to make them bigger, and it’s crucial to allow them proper time to rebuild so they can get stronger.

Now, the key is to remember that it is a rest day, not week or month. If you are very sore after a workout, sometimes you really do need to rest and let your body recover. But, if you workout one time and take the rest of that week off because you are too sore…well, you can see how that might not be beneficial to your fitness regimen. Working out can help get rid of that lactic acid buildup in your body, and actually help you be less sore faster. SO rest days are not always the best solution when you’re sore, but rather working out IS the solution. Crazy, right? Just listen to your body, and do what’s best for you, but don’t be afraid to take that rest day.

rest dayIf you’re one of those weird people (such as myself) that just don’t know what to do with themselves on a rest day (see accurate picture to the left), you can always go for a walk or do some gentle yoga or stretching. Whatever it is, just do something light depending on whatever your fitness level is. True story; today is my rest day and I just got back from walking my dogs because I just had to do something.

Keep that rest day a part of your weekly routine, and remember that the best rest day is a rest day well earned!

Happy sweating!

Warmly,

Dani

On By Dani Sanusi FitnessIn fitness, gym, health, motivation, nutrition, recovery, workoutLeave a comment

Fit Fits: 5 easy ways to fit fitness into everyday activities

If you, like so many people at the turn of a new year, are trying to achieve a more fit lifestyle, you are probably doing some form of a traditional form of exercise. Maybe you’re going to the gym, attending some classes, running, walking, doing that new home workout video, something like that…right? That’s absolutely fabulous! But, there is more that you can do than just the normal form of exercise. Why not incorporate it into your everyday routine? Here are some great ways to do just that!

1. Balancing on one foot while washing dishes. Yep! Why not? You’re standing there anyway, and balance is a very much overlooked component of overall fitness. It spills over into so many other aspects of your life, and can even help prevent future injuries.

2. Do your own house/yard work. Ugh, sounds terrible, right? NO! Just look at each blade of grass, or each weed, and think about how many calories you could burn out there by taking care of it yourself. Or those dirty cars that need washing and cleaning. It’s the perfect opportunity for exercise! Plus, the money you no longer spend on having it done for you can now go straight to those new running shoes you will need with all those miles you’ve been logging 😉

Enjoying a beautiful long walk with my fur babies (yes, I do love long walks on the beach)
Enjoying a beautiful long walk with my fur babies (yes, I do love long walks on the beach)

3. Walk those dogs. Have you ever heard of the phrase “A tired dog is a happy dog”? Well if your pup has been acting up, or has put on a couple extra holiday pounds because of the winter (maybe both the dog AND you), the best thing you can do for both you and them is to go walk! Plus, it’s great bonding time with your furry friend.

4. Take the stairs. Well, that’s a no brainer. Who likes elevators, anyways? That music is always terrible. And if you’re wearing nice shoes, you can bring that brand new pair of running shoes with you. And if you’re worried about what running shoes would look like with your work outfit, I promise you this; fitness looks better on everyone.

5. Park far away. It amazes me sometimes when people try to park as close as possible to the gym entrance (or any entrance for that matter). Hello, people! Park a few rows away. You’re probably already wearing the right clothing for it anyways, right?

Now at this point you may be saying; Dani, I do not have time for this. There is no room in my schedule for it. To you I say; isn’t your health and overall well being more important than anything else? If you’re healthy and taking care of yourself, then that allows you to have a work and have busy schedule. But if you lose that health, then how are you supposed to be able to work? If you don’t think preventative health is key, you may want to start thinking about what your favorite prescription drugs are (sarcasm). I know you have room in that crazy schedule! There is always something you know you can cut out or do to be more efficient with your time. I believe in you! Now get out there and start fitting fitness into your every day!

What are your own ways to include fitness into everyday activities?

Happy sweating!

Warmly,

Dani

On By Dani Sanusi FitnessIn fitness, goal, health, motivation, workoutLeave a comment

5 ways to stick to your New Year’s resolution!

Is your New Year’s resolution to eat right? Lose weight? Get fit? Run a race? Even if it’s not fitness related, here are 5 great ways to help stick to your resolution and make 2015 a fantastic year of achieving your goals!

1. Keep Track

Keep a calendar so you can check off each day, or a food log, depending on what your goal is. If you’re trying to keep track of what foods you’re eating, use an app (there are tons of free ones out there!). It will help you keep yourself honest and help track your progress! Same thing goes with a calendar: if you are trying to work out 5 times a week, mark off what days you do fit your exercise in and make sure you keep hitting your goals. One day at a time!

2. Have an accountability buddy

Maybe you and a friend have similar goals?! Buddy up and help motivate one another to stay on track  🙂 Everything is way more fun with a friend!

3. Give yourself an off day

The best way to stay on track? To allow yourself to get off track! If you’re working on your diet, allow yourself a cheat meal every once in a while. A meal will not undo all your hard work, I promise you 🙂

4. Don’t be vague with your goal

Don’t just have your resolution be to “get fit”. Try wording your goal in more measurable terms, such as; I want to lose 10lbs this year. Or I want to reduce my body fat percentage to X%. Just don’t give yourself an unrealistic deadline! Be patient with yourself. You WILL get there.

5. Write it down!

Write down what your actual resolution is, and put it somewhere in your home or a place that might be particularly helpful to see the reminder. Just seeing your writing and remembering what your goal is will help you start and end your day on the right foot!

Remember, whatever your resolution is, make sure that it’s truly something you want for yourself. It takes 21 days to create a habit. Be patient with yourself, and don’t give up. Make 2015 your year!

What is your 2015 resolution? Mine is to eat right, run a PR half marathon and to work on my Yoga arm balances and inversions! (THERE, it’s out there! It’s also written on the 2015 goals bulletin board at my gym for all to see…eek!)

Happy sweating!

Warmly,

Dani

On By Dani Sanusi FitnessIn 2015, fitness, goal, gym, health, motivation, nutrition, resolution, workoutLeave a comment

6 great reasons to go run!

6 great reasons to go run!

“Running”. Does the word cause you to crinkle your nose? Do you begin to sweat by just thinking about it? To be perfectly honest, during this colder time of year, I run far less than I do during the warmer months. But the cold shouldn’t be a reason to keep you from lacing up those running shoes! As we near the start of a new year, maybe you’re thinking of starting to run. Here are 6 great reasons to go run!

Me and my friend and running buddy Maria
Me and my friend and running buddy Maria

1. Go run with a friend.

Running doesn’t have to be a solo activity. Use it to spend time with a friend, and have some fun with it!

2. It’s a fabulous cardiovascular workout.

Your heart will thank you for all that awesomeness you’re doing for it! Just make sure to wear a heart monitor to keep an eye on it 🙂

3. It’s a killer blast to the legs, creating definition and strength.

Say hello to those hamstrings, quadriceps, hip flexors, and calves. Running also involves the arms, therefore providing an additional calorie burning effect. Woohoo!

4. It’s free!

No gym membership needed, and no equipment necessary (although running shoes can be quite expensive). Just walk outside your door or go to your favorite scenic spot for a little slice of the great outdoors. Its all-natural, too!

5. Running can make you happier.

There’s a major boost to those endorphine levels, and it also helps you release some of the tension and stress you may have. Smile!

6. It revvs your metabolism.

What a great way to both burn a significant amount of calories as well as boost that metabolism for up to 24 hours after your run. Make sure you replenish your body with nutritious foods both before and after your run.

Now, I realize that running simply isn’t for everyone. People that have serious health, heart, or knee issues, or other severe injuries who are advised by their doctor to not run should probably take their advice. Otherwise, you should go for it!  It is a fabulous workout, and your body will thank you. Well, maybe not until afterwards 😉 Now, go run!

What is your reason to go run?

No, it isn’t always easy, but stay tuned for some great tips on how to best prepare to have a great run!

Happy sweating!

Warmly,

Dani

On By Dani Sanusi FitnessIn fitness, health, motivation, run, running, stress, workoutLeave a comment

Today’s Holiday Tabata class workout plan!

Today I taught a holiday themed Tabata class! Check out the layout of what we did! It kicked our butts, and I know it will kick yours too 🙂

My Tabata class workout plan
My Tabata class workout plan

Tabata is 20 seconds of active work followed by 10 seconds of rest.  We repeated each exercise 8 rounds before moving onto the next listed exercise. It is a phenomenal high intensity interval training workout. We used a 10 lb weight for the “Row the lawns” and a 7 lb weight for the extension side lunges. Pick a weight that works best for you, and as always modify and listen to your body. Enjoy this before you change into those Christmas pajamas 🙂 Wishing you a very merry everything!

P.S. I am happy to explain the exercises in more detail, feel free to comment below for clarification or demo by yours truly.

Happy Sweating!

Warmly,

Dani

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

Yoga & stress: It’s for everyone!

TRY YOGA! Just try it! Yeah, I’m talking to you! The one who has tried it before but had a bad experience. Or you, the one who hasn’t tried it to even have a valid opinion on it. Set aside your assumptions and read on, my skeptical friend.

Yoga is proven to have countless health benefits, a major benefit being stress relief. Stress is the leading cause of many major health issues, and can be prevented if stress is addressed and released. Everyone has stress, so everyone should be doing yoga!

Yoga has become an essential part of my life, as it has for countless other people, particularly in the form of stress release. Yoga’s true essence is that of control over the mind and body through the use of breath control, physical postures, and meditation. When these elements are combined, they allow one to truly regain control over the mind and body, and find stress simply melt away.

Seem silly? Well, what have you got to lose? Isn’t your health worth investing in with a preventative health approach? I always feel less stressed after I do yoga. There’s a reason it has been around for thousands of years. Yes, THOUSANDS.

So, what are you waiting for? Go to a class and bring an open mind. Maybe try a few different teachers to find one that is a good fit for you. You’ll love it. Or come to my class, I guarantee you will. Namaste.

As always, don’t hesitate if you have any questions! What was your first yoga experience like?

Happy sweating!

Warmly,

Dani

On By Dani Sanusi FitnessIn fitness, health, stress, yogaLeave a comment

Fit fits!

Hello world! Here I am! I am so excited to share my passion for health and fitness. Just last night, I had finished teaching my one year anniversary class for a cycle & core group fitness class, and I was talking to a member of the gym. He told me that I really should share my classes and love for fitness and bring it to the masses. What a kind and inspirational suggestion! I couldn’t stop think about it, and I was so excited about it that I was up until 2:30am.

‘Fit fits’ has a twofold meaning for this blog – fitness fits, as in rants, about all the things going on (both good and bad) in the industry, which I promise to be light-hearted and funny. Sit down, sit down. I know you’re jumping with excitement. I’m not done yet. ‘Fit fits’ is also to say that, on some level, fitness can fit into anyone’s life, which is so important as a preventative measure to stay happy and healthy. And I’m not just talking exercise, I’m also talking about nutritional aspects of fitness as well. Boom.

I’d love for this blog to be more of a conversation, rather than simply a monologue of my fantastic thoughts and opinions. Please keep it positive, though! I know you will. Rock on!

Warmly,

Dani

On By Dani Sanusi FitnessIn fitness6 Comments