How To: Treadmill DC Motor Replacement Guide
This video will show you how to replace the DC motor in your Sunny Health & Fitness treadmill. For assistance with parts or troubleshooting, please contact us at support@sunnyhealthfitness.com.
This creamy decadent chocolate chia seed pudding is so smooth you’ll never believe it has chia seeds in it! This healthy chocolate pudding is filled with protein and light on the added sugar for a nutritious breakfast, snack, or dessert. Finish it off with a dollop of fluffy coconut whipped cream, chocolate shavings, and raspberries for a chocolate lover's dream come true!
Healthy Chocolate Chia Seed Pudding Recipe for Chocolate Lovers
▶️ PUDDING INGREDIENTS: - 2 Tbsp Cocoa Powder (add more to desired richness) - 2 Tbsp Maple Syrup - 1 tsp Vanilla Extract - 1 Cup Almond Milk (or other plant-based milk of choice) - 3 Tbsp Chia Seeds
▶️ COCONUT WHIPPED CREAM INGREDIENTS - 13.5oz Full-Fat Coconut Milk, chilled for 1-2 days - 1 Tbsp Maple Syrup (honey or powdered sugar works too) - 1 tsp Vanilla Extract
▶️ TOPPINGS - Chocolate Shavings - Raspberries
▶️ HOW TO MAKE THE PUDDING 1. In a blender combine all ingredients. Blend until smooth. 2. Pour into 2 single-sized servings. 3. Refrigerate overnight or a minimum of 4 hours to set. 4. Serve with your favorite toppings. Our favorites include coconut whipped cream, chocolate shavings, and fresh fruit.
▶️ HOW TO MAKE COCONUT WHIPPED CREAM 1. Put can of coconut milk in the fridge to chill for 1-2 days. 2. Open can of coconut milk and scoop out the hardened coconut cream. 3. Using a hand mixer, whip the coconut cream for one minute. 4. Add vanilla and sweetener and whip for another minute until smooth and fluffy. 5. Use immediately or store in the fridge for up to one week.
▶️ VIDEO RECIPE INSTRUCTIONS 🍴 0:00 | Intro 🍴 0:10 | Add 3 tbsp chia seeds, 2 tbsp cacao powder, 2 tbsp maple syrup, 1 tsp vanilla extract, 1 cup almond milk & blend well 🍴 1:03 | Pour into 2 cups & Refrigerate 🍴 1:07 | Add 13.5 oz chilled coconut cream into mixing bowl & blend well 🍴 1:15 | Add 1 tbsp maple syrup & 1 tsp vanilla extract to coconut cream mixture and blend well 🍴 2:00 | Add 1 tbsp whipped coconut cream and garnish with chocolate shavings & raspberries
Bon appétit!
How To: Clip In & Clip Out SPD-Pedals Tutorial
Having a hard time clipping in and out of your bike pedals? We’ve all been there! That’s why we’ve put together this helpful guide to give you all of the information you need to know about clipping into indoor cycle bike pedals. Become a master on how to adjust your clips for the best indoor cycling experience!
WHY CLIP IN DURING YOUR CYCLE BIKE WORKOUT? While there’s nothing wrong with cycling in your regular training shoes, making the switch from your regular trainers to clipping in with cycling shoes will provide a more comfortable, efficient, and safer ride.
If you’re new to clipping in during your cycle bike workout, it’s important to ensure you have the right type of pedals, shoes, and cleats for the job. While there are a variety of different clips and cleats you can select from when cycling, most indoor bikes, including Sunny cycle bikes, use SPD-compatible pedals.
However, only some Sunny cycle bikes come equipped with SPD-compatible pedals. So, if you’re interested in clipping in but your bike didn’t come with SPD-compatible pedals, you may need to purchase SPD-compatible pedals separately.
HOW TO CLIP INTO SPD-COMPATIBLE PEDALS Once you’ve ensured you have the right pedals, shoes, and cleats to clip in while cycling, you’re ready to clip in and get riding!
To clip in, follow these simple steps: Rotate the pedals so that the pedal you’re clipping into is at its lowest position in a full rotation. Turn the pedal with the front of your shoe so it’s parallel with the ground. Toe in with the front of your clip. Apply a good amount of pressure to pop the back of the clip in - depending on the tightness of your clip, it may help to stand to get enough power into it.
HOW TO CLIP OUT TO SPD-COMPATIBLE PEDALS Once you’re ready to get off your bike, you may find yourself at a loss for getting out of the clips! Follow along with these simple steps to clip out and get off your bike with ease.
o clip out, follow these simple steps: Rotate the pedals so that the pedal you’re clipping out of is at its lowest position in a full rotation. Push down and twist outward with your heel. Finish by pulling your foot up and away from the pedal to completely detach from your cleat. HOW TO ADJUST TIGHTNESS OF THE CLIPS Many SPD-compatible pedals including the ones that come equipped on some Sunny bikes offer adjustable tension. If possible, loosen the clip tension on your pedals so that you can clip and unclip super easy as you’re learning. You can always tighten it later once you’ve got the hang of it!
To loosen your clips on the Sunny SPD-compatible pedals (or decrease the tension): using a 3mm Allen wrench, twist the adjustment bolt on the rear of the pedal counterclockwise. To tighten your clips on the Sunny SPD-compatible pedals (or increase the tension): using a 3 mm Allen wrench, twist the adjustment bolt on the rear of the pedal clockwise.
Clipping in appears to be pretty simple, but it may take some time to get used to. Don’t be too hard on yourself if you have trouble the first few times. Keep practicing and follow the above below to improve your experience. You’ve got this!
15 Min Intermediate Full Body Incline Rowing Machine Workout
Workout Length: 15 Minute
Workout Level: Intermediate
Trainer: Sofee Beer Workout
Description To all of our incline rower fans, we have a brand-new intermediate incline rowing workout for you! Follow along with Sunny Trainer Sofee to push your fitness and rowing strength to the next level. This workout combines long intervals of narrow and wide grip row work on your rower, with a challenging full-body circuit to burn tons of calories and kick your rowing routine up a notch!
WARMUP 🔥 0:00 | Intro 🔥 0:33 | Warmup – 60 sec
ROW WORK 🔥 1:48 | Row Work: Narrow – 2 mins 🔥 3:50 | Row Work: Wide – 2 mins
BODYWEIGHT WORK 🔥 6:16 | Squat to Kickbacks – 40 sec 🔥 7:02 | Alternating Reverse Lunge w/ Pulse – 40 sec 🔥 7:49 | Rotational Pushups – 40 sec 🔥 8:37 | 2 Shoulder Taps to 2 Knee Taps – 40 sec 🔥 9:27 | Squat to Kickbacks – 40 sec 🔥 10:12 | Alternating Reverse Lunge w/ Pulse – 40 sec 🔥 10:57 | Rotational Pushups – 40 sec 🔥 11:47 | 2 Shoulder Taps to 2 Knee Taps – 40 sec
ROW WORK 🔥 13:09 | Row Work: Narrow – 2 mins 🔥 15:12 | Row Work: Wide – 2 mins
COOLDOWN 💨 17:11 | Cooldown – 60 sec END WORKOUT
Power Intervals & Power Strokes Rowing Machine Workout
Workout Length: 15 Minutes
Workout Level: Beginner-Intermediate
Trainer: Sofee Beer
Workout Description Build rowing strength and power with this 15-minute rowing power intervals workout. This quick but challenging workout will make the most of your time with a variety of longer tough effort intervals, to ascending power stroke pushes. Follow along with Sunny Trainer Sofee for 15 minutes of serious sweat!
These decadent cinnamon rolls are baked in a mini waffle iron, for the ultimate cheat day meal: cinnamon roll waffles! Light and fluffy cinnamon roll goodness with a classic waffle crunch, all drizzled with slightly sweet buttercream frosting– what’s not to love? Go all out, or easily lighten this recipe by using half whole wheat flour and coconut sugar in place of brown sugar.
HOMEMADE LIGHT & CRISPY CINNAMON ROLL WAFFLES RECIPE
▶️ CINNAMON ROLLS INGREDIENTS - 2 Cups All Purpose Flour (plus a little more for dusting) - 1-2 Cups Whole Wheat Flour (just enough to form a soft dough, can also use 100% All Purpose Flour) - .25oz packet Rapid Rise Instant Yeast - 1 tsp Salt - ¾ Cup Warm Almond Milk (or milk of choice) - ½ Cup Warm Water - ⅓ Cup Coconut Oil - ¼ Cup Organic Pure Maple Syrup
▶️ CINNAMON ROLL FILLING INGREDIENTS - ½ Cup Unsalted Butter, softened - ¾ Coconut Sugar or Brown Sugar - 1 tsp Cinnamon
▶️ BUTTERCREAM INGREDIENTS - ¾ Cup Organic Cane Sugar (can sub coconut sugar but won’t dissolve as well) - 6-8 Tbsp Boiling Water - 2 Cups Unsalted Butter, softened - 1 Tbsp Vanilla Extract or Vanilla Bean Paste
▶️ RECIPE INSTRUCTIONS 1. Combine 2 cups of all-purpose flour, instant yeast, and salt in a large mixing bowl. Add warm milk, water, coconut oil, and maple syrup and blend until the mixture is combined and smooth. 2. Knead in whole wheat flour, a little at a time until a soft dough forms. Be careful not to add too much flour or the end result will be hard and dry. 3. Cover and let dough rest for 5 minutes or so. While you wait, prepare the cinnamon roll filling by combining the cinnamon with the coconut sugar. 4. Place dough on a large flat surface and roll into a rectangle. 5. Spread softened butter on top of the dough, and sprinkle with cinnamon sugar mixture, spreading evenly to coat all the dough. 6. Roll the dough into a tight log. 7. Cut into 12 even rolls. You can cut off the ends and discard them, so you’re left with even-sized rolls. 8. Lay in a pan or on a flat surface, cover, and let rise for 30 minutes (If making overnight, place in the fridge, then take them out to rise in a warm place for 30-60 minutes or until puffy). 9. Turn on the waffle iron, and allow it to warm. Once ready, spray the waffle iron with nonstick spray, and place a cinnamon roll in the center of the iron. Press down to flatten the roll, and cook according to waffle iron instructions. 10. And voila! Fluffy, delicious cinnamon roll waffles.
▶️ HOW TO MAKE THE BUTTERCREAM 1. Combine sugar and boiling water, stirring until sugar is totally dissolved. 2. Blend butter with a mixer or by hand until creamy (the softer the easier). 3. Once smooth, blend in sugar mixture until well incorporated. Taste as you add, that way you can change the level of sweetness to your preference. 4. Finally add the vanilla, continuing to beat until fully incorporated and smooth.
► Website: https://sunnyhealthfitness.com
Refreshing Green Vitality Power Smoothie Recipe That Tastes Good This green veggie vitality juice is a delicious way to get your greens in for the day. You’d never guess this refreshing juice includes broccoli, kale, and spinach! This big batch is enough to feed a small army of 6 or enough to provide you delicious green juice for the whole week.
▶️ INGREDIENTS - 2 Cups Green Apples - 1 Cup Pineapple Juice + more to desired texture - ¾ Cup Broccoli Florets - ¾ Cup Kale - ¾ Cup Spinach - ½ Cup Frozen Mango - 1 Kiwi - ½ Banana - 2 tsp Ginger Root
ENJOY!
Pyramid Hill Climbs & Intervals Recumbent Bike Workout
Workout Length: 30-Minute
Workout Level: Intermediate
Trainer: Sydney Eaton
Workout Description Level up your recumbent bike routine with this 30-minute intermediate hill workout. Follow along with Sunny Trainer Sydney through a variety of pyramid hill climbs and endurance interval challenges for a fun way to get your cardio workout in for the day. This workout will leave you dripping in sweat and feeling accomplished!
5 Min Manual Treadmill Interval Workout for Beginners
Workout Length: 15-Minute
Workout Level:
Beginner Trainer: Sydney Eaton
Workout Description If you have a manual treadmill at home, give this beginner interval walking workout a try! This workout is great for users of all levels and can easily be adjusted to be made more advanced by simply increasing the resistance and/or pace. Follow along with Sunny Trainer Sydney for tips and form pointers when working out on your manual treadmill at home!
WORKOUT DETAILS
🔥 0:00 | Intro WARMUP 🔥 0:37 | Warmup: Easy Walk Resistance 1 – 2 mins
INTERVAL SET 1 – RESISTANCE 2 🔥 2:50 | Interval Set 1: Resistance 2 – 30 sec 🔥 3:21 | Recovery: Resistance 1 – 15 sec 🔥 3:36 | Interval Set 1: Resistance 2 – 30 sec 🔥 4:05 | Recovery: Resistance 1 – 15 sec 🔥 4:20 | Interval Set 1: Resistance 2 – 30 sec 🔥 4:50 | Recovery: Resistance 1 – 60 sec
INTERVAL SET 2 – RESISTANCE 3 🔥 5:59 | Interval Set 2: Resistance 3 – 30 sec 🔥 6:26 | Recovery: Resistance 1 – 15 sec 🔥 6:39 | Interval Set 2: Resistance 3 – 30 sec 🔥 7:13 | Recovery: Resistance 1 – 15 sec 🔥 7:30 | Interval Set 2: Resistance 3 – 30 sec 🔥 8:02 | Recovery: Resistance 1 – 60 sec
INTERVAL SET 3 – RESISTANCE 4 🔥 9:10 | Interval Set 3: Resistance 4 – 30 sec 🔥 9:40 | Recovery: Resistance 4 – 15 sec 🔥 9:56 | Interval Set 3: Resistance 4 – 30 sec 🔥 10:23 | Recovery: Resistance 4 – 15 sec 🔥 10:45 | Interval Set 3: Resistance 4 – 30 sec COOLDOWN 💨 11:15 |
Cooldown – 3 mins END WORKOUT
10 Min Study Break Workout to Stretch & Reactivate Muscles
Workout Length: 10-Minute
Workout Level: Beginner
Trainer: Sydney Eaton
Workout Description In a study slump? Get up and get moving with this 10-minute feel-good study break workout. This workout is upbeat and fun, designed to get your heart pumping with light movement and stretch out those tight muscles, so you can head back to your desk refreshed and ready to focus!
WORKOUT DETAILS 0:00 | Intro WARMUP CARDIO COMBO – 2 MINS 0:27 | Warmup: Step Jacks – 20 sec 0:57 | Warmup: Jumping Jacks – 20 sec 1:29 | Warmup: Squats – 30 sec 1:57 | Warmup: Squats w/ Crunch – 30 sec BODYWEIGHT WORK (MOBILITY + STRENGTH) – 4 MINS 2:35 | Bodyweight Work: Walkouts (w/ Crunch or Climber) – 60 sec 3:36 | Bodyweight Work: Low Lunge w/ T Spine to Hip Flexor – 60 sec 4:52 | Bodyweight Work: High Plank – 60 sec 5:52 | Bodyweight Work: Back Lunges – 60 sec STRETCH – 3 MINS 6:48 | Stretch: Head Circles – 30 sec 7:30 | Stretch: Shoulder Stretch – 30 sec 7:59 | Stretch: Tricep Stretch – 30 sec 8:40 | Stretch: Hamstring Hang – 30 sec 9:23 | Stretch: Back Extension – 30 sec 9:58 | Stretch: Child's Pose – 30 sec BREATHING 10:39 | Deep Breathing – 60 sec END WORKOUT