Tag: healthy habits

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

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

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

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

My fabulous 3 ingredient oatmeal pancakes recipe

On By Dani Sanusi FitnessIn fitness, nutrition, recipe2 Comments

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 🙂

Enjoy! Happy eating!

Warmly,

Dani

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