Tag: workout

Fitness festivities: 5 tips to stay fit this holiday season

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

The holiday season can pose quite the challenge when it comes to maintaining fitness. All the parties, decadent drinks, and munching merriment can quickly throw you off track. Here are 5 great ways to help keep you on track to a merry and healthy holiday season.

  1. Never leave for a party on an empty stomach. It doesn’t take much to overindulge and rack up some serious calories extremely quickly if you arrive at a party and are already famished. Chances are the food at home is healthier than what is served at a party, so plan ahead and make sure you have a nutritious and filling snack to help keep your hunger at bay. Don’t forget to stay hydrated both before and during a party as well – it’s easy to forget to drink water during colder months.
  2. Fill your plate with the healthiest foods first. Thinking of loading up on that baked brie and crackers? Don’t deprive yourself, but make a concerted effort to keep the majority of your plate as nutritious as possible. So reach for those veggies and pile on that salad first, then circle back for a smaller portion of mashed potatoes and stuffing. Sometimes a smaller portion of those less healthy foods is just enough to satisfy without feeling restricted from indulging a bit – after all, it is the holidays; enjoy it!
  3. Get moving by starting an active tradition. Getting cozy on that couch sure may be enticing, but make that your reward for getting some activity in. Go for a brisk walk or other shared activity after opening presents, and make it a family tradition. Need a little more motivation? Instead of those matching Christmas pajamas, switch it up to matching Christmas workout apparel – you’ll be excited to break them in and get moving together!
  4. Hold yourself accountable. If you find yourself slacking in the gym department, give yourself a goal for how many minutes of exercise a week you want to fit in. Let’s say you want to put in 2 hours of exercise a week. For every week you reach that total, reward yourself with a little gift. You’re worth it! Not enough motivation? Do this with a friend, and give each other a little gift each week!
  5. Think ahead to your New Year’s resolution. Chances are your New Year’s resolution is health or fitness related. If so, don’t wait until you ring in the new year to get going; start making strides towards that goal ahead of time. It will make your goal feel so much more attainable if you already have a head start. Want to get into yoga? Check out different studios now to see where you might like to begin regularly going after the new year. Want to eat healthier? Start testing out healthy recipes now so you have an easier time diving right in come January.

With a little forward planning, the holiday season can also be both a fun and fit one. Cheers to your health!

Warmly,

Dani

Eat The Frog Fitness: Finding your inner athlete

On By Dani Sanusi FitnessIn cardio, class, fitness, group fitness, gym, high intensity interval training, motivation, tabata, weight loss, wellness, workout2 Comments

I’ve been teaching group fitness classes at my gym at for almost 3 and a half years. While I’ve had many great moments there over the years, I’ll never forget the moment Olympian Bryan Clay, Silver and Gold Medalist Decathlete earning the title “World’s Greatest Athlete” (along with Joe Culver, the founder & CEO of my gym’s franchise), unexpectedly came into the group fitness room during my cycling class one Saturday morning to watch. We talked after class about how I create my classes, their structure, and how they’re developing an athletic training program with a team of professional athletes. After Bryan left, I proceeded to appropriately FREAK OUT that I had just met such an elite athlete, and was extremely curious as to what he was working on!

Fast forward almost a year, and now our gym is the very first in the world to introduce their training program, Eat the Frog Fitness, to the world. ETF is a blend of science and athletic-based training, functional exercises, personalized coaching and group fitness. It incorporates periodization training, heart rate monitoring, high intensity interval circuit training, and state of the art technology. This combination creates an exciting experience and effective training method for ALL levels of fitness; one that surpasses anything else out there and delivers REAL results.

What does “Eat the Frog” Mean?

imagesEat the Frog Fitness is based on the following quote by Mark Twain: “Eat a live frog first thing in the morning and nothing worse will happen to you the rest of the day.” Think about something you procrastinate about. That is your “frog”; that thing you avoid doing. For many people, it is fitness. ETF Fitness is about pushing you to do what it is you don’t want to do, and getting it over with.

How does it work?

First, your current fitness level is assessed based on 4 categories; cardio, strength, flexibility, and core. Based on the results, you are instantly recommended a fitness program which aims to help you improve on areas of fitness which aren’t as strong. These training sessions should be done every week for the entire 8 week training block.

There are 4 phases within this FrogX Training System, creating the periodization aspect of this program with progressive cycles of intensity.

  • Phase 1: ETF Fit Test
  • Phase 2: Weeks 1-3 of high intensity
  • Phase 3: Week 4 is a series of recovery sessions which allows the body to recover and not over train
  • Phase 4: Weeks 5-7 are high intensity, week 8 concludes with retaking the Fit Test to track results

What does a Training Session look like?

indexPicture this. You walk into the group fitness room and your Coach presses a button which turns on 3 large TVs and a huge projector screen. The projector screen and 1 of the TVs display what exercises you will currently be doing, for how long, and what is coming up next. The other two TVs will automatically display your heart rate which links up with your new SUUNTO heart rate monitor, along with your fellow fitness frogs! The shades are drawn, lights are dimmed, awesome music starts playing and immediately you realize this is a workout experience you’ve never seen before.

Now you being your 5 minute warm up. Depending on if you are doing a Strength, Cardio, or FlexCore Session, the warm up may be on beautiful new Keiser spin bikes and Concept2 rowing machines, or a series of simple exercises to bring up your heart rate.

After the warm up, you begin your first of 3 total 12 minute modules. Again, depending on what Session you are doing, that could involve using sandbags, TRX suspension, or biking/rowing. During each of these 3 modules, the intensity will be a High Intensity Interval format. This just means short bursts of high intensity followed by short rest periods, repeated over a series of time. After completing the first module, there will be a quick transition period to the next set of equipment being used for that second 12 minute module, and then the same thing happens with moving onto the third and final module. With the exception of a biking/rowing module, there are only 4 exercises which are repeated 4 times in a module. This allows for you to get comfortable with each exercise and really get that proper form down and build intensity.

After completing the third module, we have the cool down. You are dripping in sweat and high-fiving your frog friends, and wondering what just happened. You ate your frog!

Why is it unlike anything else?

This is NOT a group fitness class. It is personalized group training by certified personal trainers. And more affordable than personal training! The science behind this training is based on knowledge from passionate professional athletes who have dedicated their lives to the fitness world; in Olympic stadiums, collegiate training centers, and gyms.

Everything involved within the training program has been researched and selected to perform a precise function. The equipment used in a high intensity interval format stimulates fast and slow twitch muscle fibers, minimizes bodily wear and tear, promotes central nervous system function and healthy hormone production, and catabolize fat tissue. ETF busts plateaus and creates a well-rounded and balanced fit person, regardless of their previous fitness level.

Each person is individually analyzed and personally recommended a workout especially for them, allowing for better results and reaching personal goals in a fun and SAFE manner. The focus is on quality, not quantity of repetitions unlike other fitness companies out there today. No company has merged personal training and group training, until now.

The goal is a focus on well-balanced fitness, and discovering the inner athlete. A runner may have great cardio capacity, but maybe doesn’t focus on flexibility as much as they should. Or a weight lifter may be strong, but maybe doesn’t focus on cardio. This program addresses areas which need to be addressed more, and achieves just that!

Want to eat your Frog?

Check out www.etffitness.com, and ask yourself this. ARE YOU READY?

 

This week’s cycle class video, playlist and choreography! (Ride 1)

On By Dani Sanusi FitnessIn cardio, class, cycle, cycling, fitness, group fitness, home workout, motivation, spin2 Comments

 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/IfG-5FVTHoo

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 class video, playlist and choreography! (Ride 15)

On By Dani Sanusi FitnessIn cardio, class, cycle, cycling, fitness, group fitness, home workout, motivation, 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/SB2TapchnA4

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

Strength Training: Why it’s essential for overall fitness

On By Dani Sanusi FitnessIn fitness, goal, gym, health, home workout, motivation, weight loss, workoutLeave a comment

Strength is a fun topic! Personally, when I hear strength training, I immediately think of weight lifting. It should rank high as a fitness goal because it can be directly translated into every day skills. That heavy bag of groceries? No problem if you lift weights regularly. Carrying around a toddler? Strength training can help make that easier as well. Yardwork? It’ll be a breeze if you are in shape. It really can help prepare you for every day tasks and prevent injury while doing them. If you play a specific sport, strength training can also help make you a better athlete.

When building strength, it is important to keep your personal goals in mind. Maybe you want to squat a certain amount of weight, or generally sculpt a fit physique. Your goals don’t have to be specific, but you do want to make sure that every couple weeks you are increasing your weight by a little bit. I recommend increasing somewhere between 5-10% at a time. Be sure to listen to your body, and back off weight if it’s too much. Keep a notepad with you as you workout, and write down how much weight you used for each exercise, along with how many repetitions you were able to do with good form. I personally recommend 10-12 repetitions for each exercise, repeating the exercise for 3 sets. If you aren’t feeling challenged towards the last couple repetitions, you should definitely increase your weight.

Men and women can absolutely lift heavy weights and build strength in the same way. Numerous fitness magazines use the word “tone” when referring to women’s strength training to make it more appealing to women. This is because many women are afraid of weight training. They don’t want to become “bulky” or “too big”. Women don’t have as much testosterone as men, therefore it simply isn’t possible to add mass as easily as men. However, doing repetitions in the higher range of 12-15 repetitions with lighter weight creates longer and leaner muscles, and the lower range of 6-8 repetitions with heavier weight creates bigger muscles. Depending on your age, body type, genetics, current fitness level, what works best for one person may not work best for the other. Try out both methods, and see what works best for you.

I personally aim to work one particular muscle group each day, giving the other muscle groups rest. For example, Mondays I work my back, Tuesday I work shoulders, Wednesday I work legs, Thursday I work biceps and triceps, and Friday I work chest. My goal is to feel a little muscle soreness the next day or two in that area. If you aren’t feeling any muscle soreness at all, that is a sure sign you aren’t lifting heavy enough or aren’t doing enough repetitions.

No matter how you decide to build strength, whether it’s practicing a push-up or a weighted squat, know that each day is forward progress. Even if you don’t see the scale move, it’s okay! When I started incorporating strength training with my cardio regimen, I actually gained 5lbs in 3 months. That would freak out most women. But it’s a good thing! Why? Because I put on muscle, and muscle weighs more than fat. Muscle also dictates metabolism, and helps increase it. Don’t go by the scale, go by how your clothes fit and how you feel. I promise you, weights are the best way to dramatically change your body. Go for it!

Happy lifting!!

Warmly,
Dani

This week’s cycle class video, playlist and choreography! (Ride 14)

On By Dani Sanusi FitnessIn cardio, class, cycle, cycling, fitness, group fitness, home workout, motivation, 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/Vl6Ov_Ni89E

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 class video, playlist and choreography! (Ride 13)

On By Dani Sanusi FitnessIn cardio, class, cycle, cycling, fitness, group fitness, home workout, motivation, 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 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 class video, playlist and choreography! (Ride 12)

On By Dani Sanusi FitnessIn cardio, class, cycle, cycling, fitness, group fitness, home workout, motivation, 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/JA9Z6e843F4

After a 4 minute flat warm up, we start Track 2 off with sprints; 1st and 2nd 25 second sprints, 3rd is 30 seconds.

Track 3 is a seated climb ending with a heavy hill.

Track 4 is 2 sets of jumps from position 1 to 2.

Track 5 is another sprint track, 3 sets. 1st and 2nd 25 second sprints, 3rd is 30 seconds.

Track 6 is another jump track for 15 seconds on and off.

Track 7 is out of the saddle shifting from position 2 to 3 for 3 sets and climbing heavier each gear.

Track 8 is another sprint track for 15 seconds on and off.

Track 9 is another track out of the saddle, shifting from position 2 to 3 holding a small hill.

Track 10 is a seated climb, then shifting to position 3 for a heavy hill for 2 sets.

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 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 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