Tag: healthy lifestyle

This week’s cycle ride with VIDEO, playlist and choreography! (Ride 6)

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

Here is a video reIMG_4608cording 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!

Watch Dani’s video here: http://youtu.be/OH71E2OVvGk

After a 4 minute flat warm up, we start Track 2 with a gradual seated climb, ending with a heavy heavy hill.

Track 3 IMG_4609we 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!

Happy sweating!

Warmly,

Dani

Healthy French Toast Recipe

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

This past Sunday, I had a craving for something special to eat for breakfast. Inspiration hit me, and so here is my healthy french IMG_4595toast recipe for two!

Ingredients:

  • Ezekiel Cinnamon Raisin bread (I used 2 slices per person)
  • 2 eggs
  • 1/2 c egg whites
  • cinnamon to taste
  • maple syrup or agave for topping
  1. Beat eggs and add egg whites into a shallow container. If you like cinnamon, add it to the egg mixture. Soak bread in the egg mixture until most of it is absorbed (about 10 minutes, flipping a couple times)
  2. Heat a pan over medium heat, spray with any non-stick means you choose (I was feeling fancy and used 1 T of butter). Once heated, add soaked bread and flip when browned.
  3. Add your topping of choice, serve with turkey bacon and fresh fruit. Enjoy!! Let me know what you think!!

Happy clean eating!

Warmly,

Dani

This week’s cycle ride with VIDEO, playlist and choreography! (#5)

On By Dani Sanusi FitnessIn class, cycle, fitness, group fitness, gym, home workout, motivation, playlist, spin1 Comment

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!

Watch Dani’s video here: http://youtu.be/0Sey4b1s4Bs

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!

Happy sweating!

Warmly,

Dani

My problem with cheat days

On By Dani Sanusi FitnessIn fitness, health, nutrition, wellnessLeave a comment

I love cheat days. LOVE them! They can be essential for success with any healthy lifestyle, because they allow you to indulge and enjoy your favorite foods that might not be so healthy. By not completely depriving yourself, you’re motivated to stay on track overall and it does help reset your metabolism and raise leptin levels. But, I’ve found myself to have quite a problem with cheat days! Here’s why.

junk foodI’m not used to rich foods, or processed foods. They aren’t a normal part of my diet, although I definitely do enjoy them. I’m only human! Over the last year I have really cleaned up my diet, still allowing for the cheat meal or cheat day on a normal basis. Because I’m not as used to processed foods anymore, it really messes up my digestive system. My body just doesn’t know what to do with the stuff anymore, I guess? What’s interesting is I don’t have any digestive issues, and they are quite rare. Over the last year (since I’ve started to clean up my diet), I’ve noticed that whenever I have a full blown cheat day, or even cheat meal, I feel TERRIBLE. A few times, I wasn’t even able to keep the food down at all. I felt much better after ridding my system of the food, thankfully.

What’s interesting to me is; what on earth is in these ‘foods’ that my body is rejecting? That’s really something to think about. Kind of scary, right? These processed foods really aren’t actually foods our bodies are supposed to be ingesting. Have you ever gone on a sugar detox, or maybe a clean eating regimen? If you have, you probably found yourself not wanting or needing those processed foods after a few days. Your body becomes addicted to these processed foods, and isn’t really ever satisfied with the foods because it’s not getting the proper nutrients it needs to function at its best. Is it worth eating, only to feel terrible for the rest of the day? Or even worse, let my body reject it a few hours later?

All day last Sunday, watching both of the football games, most of what I ate was processed; Cheetos and Doritos were amongst some of these foods. At the end of the day, I felt so sick, exhausted and sluggish. I literally felt my body crave something healthy. Crazy, right?! I think I’m going to have to go with more of a cheat meal, rather than a cheat day. I would assume it’s just a system overload issue. Does anyone else have these problems with cheat days? If you are interested in eating clean, don’t hesitate to ask me questions you may have!

Happy clean eating!

Warmly,

Dani