Most people go to the doctor when they are sick, not every year like they should. Why? Most people think they’re healthy, so it doesn’t matter, but what if you could prevent yourself from getting sick? What if you could prevent yourself from breaking a bone? What if you could speed up your recovery time? Would you?

This is exactly why you should go to the doctor. Last month I went to the doctor and when my doctor looked at lab work, he said I was deficient in Vitamin D. Me?!?! I asked him how significant it was. He said Vitamin D affects 15 different functions and he wanted me to start taking a Vitamin D supplement on a daily basis. Due to the fact that sunlight is one of the biggest sources of vitamin D, I didn’t think I could be low because I run outside several days a week. My doctor said that many people are low in Vitamin D, especially during the winter.

I started doing research, only to find articles on Vitamin D in several magazines this month. Apparently most of the major magazine publications think it’s important too. So here’s why you should get your Vitamin D checked:

1. Essential for the absorption of calcium to maintain healthy bones.
2. Helps to regulate your immune system and may help prevent disorders like the common cold.
3. Has a key role in keeping the brain functional in later years.
4. Protects against damage from low levels of radiation.
5. Shown to reduce the likelihood of overuse injuries and reduce soreness after a hard workout.
6. Helps regulate blood pressure, reduce stress and tension, aid in insulin secretion, helps fight depression, reduces wrinkles, and more.

UV rays are one of the best sources of Vitamin D, but sunscreen can cut production by 99%, so the other options are food or supplements. Egg yolks, mushrooms, fatty fish, and milk are great sources of vitamin D. Supplements may also be needed. How much Vitamin D should you take? Check with your doctor to get a blood test and see how much you need.

Be proactive for your overall health and make your appointment today! Let me know what your Vitamin D levels were and if this made a difference for you! Share your stories!

In Health and Happiness,

Madeline
www.Madfitness.com

I was 17 and on the most romantic date of my life with the hottest, most adorable gentleman.  It was a hot summer night and Max had taken me to this lovely French restaurant.  After dinner, he held my hand as he lifted me get into the carriage.  We took a horse and carriage ride through downtown Philadelphia.  We had dessert and then talked as we walked around the lake.  Afterwards we watched The Bodyguard and as Whitney Houston sang, ‘I will always love you’, I thought to myself that this was the most lovely night ever.

Whitney Houston had the most beautiful voice and an amazing talent.  I loved her music and still do.  She also had a tough struggle with drugs and abuse.  Like so many other public figures, the stress of everyday can tear away at them.  It is easy to look at someone’s life and think that they are happy because they have fortune and fame, but often what’s on the outside is very different than the inside.

Rather than picking these people apart like the media does, why not step in their shoes for a moment and then take a look at your own life.  I can only imagine that it must have been very hard for Whitney when the media started featuring all of her problems in the newspapers and across the television.  Britney, Demi, Lindsay, and so many other stars can’t handle it, so I question you, what do you do when you’ve had it?  Do you do drugs, drink, eat?  How do you handle the stress?

I have had my fair share of challenges and I had found that exercise has been the healthiest way for me to deal with my stress.  After I have gone for a long run, sweat through a spin class, or punched or kicked a heavy bag, I know that tomorrow will be a new day.   There have been a few times that I new I needed to get away to sort through bigger decisions.  The time alone helped me create a happier environment.  So choose a healthy way to deal with your stress and go ahead and dance with somebody!

Song of the day:  I Wanna Dance With Somebody by Whitney Houston

Free download:

http://mp3skull.com/mp3/i_wanna_dance_w_somebody_whitney_houston.html

In Health and Happiness,

Madeline

Image via Wikipedia

Good morning and Happy Valentines Day!

Today is a day to love yourself and spread the love!  Whether you are married, single, or somewhere in between, here is to you!  Make this holiday your day to have fun and enjoy yourself!  Don’t spend your time waiting for someone else to do something, do it for yourself!  Surprise yourself with a beautiful bouquet of flowers.  Go to Victoria Secret and buy some hot lingerie and check yourself out.  Get your hair done.  Get a manicure and pedicure.  Men, get a clean shave at Nordstrom.  Buy a new oulfit.  Get dressed up and be your own hot date to the movies.  Take a steamy bubblebath and enjoy a nice glass of wine.  Try that new restaurant everyone’s been talking about and order something really yummy!  Go to a cycling class and get a massage afterwards.  Rent that movie that you’ve been dying to see.  Take a dance lesson.   Chill and make time for you.  Do whatever is it that will make you happy.

You have to love yourself and your life to welcome love.  Making time for you is a start.  If you have a special someone in your life, let them  know how special they are to you.  If you don’t, then do something special for yourself.  Take sometime for yourself!  Celebrate today and every day!

Song of the day:  You’re Beautiful by James Blunt

Free download:  http://mp3skull.com/mp3/james_blunt_you_re_beautiful.html

In Health and Happiness,

Madeline

www.Madfitness.com

I can truly say that they I will not teach a cycling class without my cycling shoes.  One I velcro my shoes, I am ready to ride, and there is nothing better than a strong ride, good sweat, and some killer music!  I hope to answer all the common questions and educate you on the basics of cycling shoes and why you should get a pair.

 Yes, cycling shoes make all the difference, which is why all the upscale cycling studios now rent them to participants.  Before there were upscale cycling studios, I used to pack them into my luggage when traveling.  While it was annoying to stuff them into my already overpacked suitcase, the benefits outweighed everything.  Now, when I go to NY city, I don’t have to worry about packing them, I just rent a pair at Soul Cycle.   

Cycling shoes are much different than your other shoes.  Take a running shoe and try to bend it.  You will see that it bends pretty easily and has a lot of cushion and is rather flexible.  If you tried to do the same with a cycling shoe, you couldn’t because it is hard and has very little cushion.  This is because you do not want your foot to flex as your pushing or pulling the pedal.  This is very important to me because I have very high arches and any movement in my foot bothers my arch.  One of the biggest complaints I have heard is numbness from people wearing running sneakers in a cycling class.  You won’t experience this issue with cycling shoes.  They are much more comfortable because you don’t have to worry about movement of the foot while you are pedaling.

Cycling shoes can also make you more efficient.  Running shoes allow you to push down, but with more emphasis on the push and less on the pull, you put a lot of stress on the quadriceps. With cycling shoes, you can engage the quadriceps and hamstrings by being able to push the pedal down and pull it back up in a fluid circular pedal stroke.  This will create maximal stroke efficiency.  In fact, I have seen my students sprint much faster and be able to climb against harder resistance without putting stress on the knees with cycling shoes.  

Cycling shoes are safer.  You don’t have to worry about your foot coming out of the cage.  You are locked in and won’t come out unless you try to.  Now if you are worried about getting in and out of the clips, pull the instructor aside before class and ask them to show you.  It is easier to clip in when you are standing over your saddle and always slip your left foot out first by pushing your heel away from you.

Most cycle shoes will work in any studio. The upscale cycle studios will often have clipless pedals for both the SPD and the LOOK cleat.  Most regular gyms will only have pedals that fit the SPD cleat.  When you get your cycling shoe, you will need to ask the store attendent to put cleats on your shoe.  Unless you ride outside, I would advise getting an SPD cleat.  Below I have attached pictures so that you know the difference.

SPD CLEATS ( these are the ones I reccomend for Spinning at gyms)

LOOK CLEATS (These are used in most upscale cycle studios and on the road)

So mabye you don’t care about comfort and your just being cheap and don’t feel like buying a pair of cycling shoes.  By wearing your cycling shoes for cycling, you will put less wear and tear on your running shoes which will help them last longer.  In addition, basic models of cycling shoes start at $40 and a pair of clips is $20, which the person at the bike shop will put on for you, so a $60 investment is well worth feeling more comfortable, riding faster, recruiting more muscles, and not having to replace your running shoes so soon.  Running shoes were made to run and cycling shoes were made to cycle, makes sense doesn’t it?  The added bonus:  You won’t look like the NEW STUDENT when you show up in your cycling shoes, even if you are!

If you are in the DC or MD area, I recommend checking out Performance Bicycles stores for your shoes.  You can also go to a specialized bike shop, but you may pay a little more for your shoes.  Don’t go to just any shop and be sure to try on a pair before purchasing them online because they are European sizes and can be different among brands.

Have questions?  Send a comment to this blog.  I’d love your input!

Song of the Day: Stronger (What Doesn’t Kill You) by Kelly Clarkson

Free download:  http://mp3skull.com/mp3/stronger_kelly_clarkson.html

In Health and Happiness,

Madeline Dolente

Image via Wikipedia

Proper shoes for running are the most important aspect of your performance and will prevent you from getting injured.  As a collegiate runner, I put a lot of miles in each week and still do as I train for my next marathon.  Proper support is important and allows me to do the other things I enjoy as well.

As a marathon runner, I tend to put more mileage on my running sneakers than most people so I need to get new running sneakers every 3 months.  I love the Asics Gel Nimbus and have been wearing them for 8 years now.  They are great for me because I have high arches and they offer a lot of support.  But the brand of shoes you choose is as individual as your personality so below are my tips for helping you find the best shoe;

1.  Go to a local running store!  Ask if they can video you as your running on the treadmill to determine the best shoe for you.  They can analyze your gait and tell you whether you soupinate or pronate, have a mow, medium, or high arch, and according to the type of running you will do, they will recommend a shoe suitable for YOU.  The average runner of 10-15 miles a week should get new sneakers every 6-9 months or 300 miles. 

2.  Only wear your running shoes when your run.  Make them last longer by getting 2 pairs and alternate.  I try to alternate between my sneakers and that helps them last longer.

3.  Once you’ve found a shoe that works stick with it.  It’s easy to order running shoes online and many sites offer free shipping!

4.  Make sure you tell the salesperson at the store what type of terrain you will be running on.  If you are running on trails, it is important to have trail running shoes.  Trail running shoes are usually a little bit heavier, but they have traction  for the slippery terrain.

5.  When to get a new pair?  If there is wear or tear, it’s time to get a new shoe. 

6.  New technology?  I bought the new Newton running shoes and I am testing them out now.  I have a few friends who are amazing runners and swear that Newtons are the best so I will be blogging my results.

7.  I love my orthodics and I get a new pair every 4 years.  They prevent me from getting injured and are necessary for my extremely high arches.  I got professional orthodics and I think they were well worth the $69.  Probably the best investment I made yet!

8.  I am not a fan of the Vibram fingers shoes for running.  I believe people need more support, especially if you are running 20 or 30 miles a week.

Check out tomorrow’s blog on Cycling Shoes!

Have a wonderful weekend!

In Health and Fitness,

Madeline

I had the opportunity to meet Jeff during a Lululemon event.  Being that we were both ambassadors, I was curious to learn about his background.  I had remembered reading his editorial posts for the local running magazine and enjoyed them.  What really makes him the expert is that he had run over 150 marathons in 6 continents, is a certified running and triathlon coach, personal trainer, and was once an attorney but quit to pursue his passion.  And by the way, he also has a lovely wife and son, so he understands trying to balance it all.

Having run a dozen marathons in the past few years, I think his training plans are right on point.  He advocates 30 quality miles per week and cycling and core work.  He believes that cycling will broaden runners endurance base so this winter is a perfect time for runners to try a cycling class.  If you are in DC/Bethesda, sign up for one of my free classes at www.Zengofitness.com. If you are in Baltimore, come to the DAC Merritt Tuesday or Thursday morning, and if you are in Towson, come try a class with me at the FIT gym.

If you want to get stronger as a runner, check out a cycle class.  And if you are thinking about training for a marathon this spring or summer, you can meet Jeff at his next event.  Details are listed below.

In Health and Happiness,

Madeline Dolente

www.Madfitness.com

Image via Wikipedia

Today during lunch I stopped to get some gas and I got that craving for something sweet and needed a little boost. Deciding that it was too early to stop at the bar for a Long Island Ice Tea, I went into to the Royal Farms for a Diet Coke.  I only wanted a sip, so as I looked through the large selection, I saw the regular 20 ounce and then a mini 12.5 ounce.  How sad is it that 12.5 ounces looked like the kids’ version to me!  What has happened with portion size in America?  I think it has truly distorted peoples’ perception of what a normal portion should look like.

In America we are fortunate to have so many opportunities and it is a society where more is often perceived as better.  More cars, more homes, more clothes, more surgeries. more jewelry, more luxuries, more food…you get the point.  However, when you travel to Europe, you will often see the opposite.  Overseas, less is often perceived as more and yes the portion sizes are often 1/2 to 2/3 less than here in America.  With smaller portion sizes and more active people, you will see less obesity.  With larger portion sizes in activity, we see more obesity.  It’s obvious what happening.  I’m not asking you to save the world, I’m asking you to save you and your family.

I got the 12.5 ounce bottle of Diet Coke and didn’t feel the need to finish it.  It’s part of my less is more kick.  My goal is to choose smaller portions, by doing so I will no longer drink a 20 ounce bottle of Diet Coke just because it is there.  Who really needs an XL soda or a large coffee???  If I feel like eating a cookie or nuts, I will get a smaller bag.  My body doesn’t need 10 cookies at one sitting nor a pound of nuts.  It needs good nutrition so I can run a strong marathon and teach a great class.  It’s about making1 change at a time for a healthier and happier life!

How will you downsize in 2012 or what change have you made that has helped you lose weight and feel great?  Let me know!

Best tune ever:

In Health and Happiness,

Madeline Dolente

One of the first things I did was to spend time with the top Ironman triathlete in the DC area.  This guy looked like an Ironman, ate like an ironman and trained all the time.  He was so passionate about this lifestyle and the greatest resource ever.  I spent time with so many triathletes over this year that I was able to test all the advice they had given me to ensure th advice I was giving my client would lead him to a victory.  My client finished first in his age group and the smile I saw on his face at our post race celebration was all I needed to see to know that the mission was successful.

As a fitness professional, I spend a lot of time with an active community for knowledge, motivation, and good times.  The best way to embrace an active lifestyle is to spend time with like-minded people.  That being said, I’ve been invited to train a very cool group known as the Off Season Tri group and I’d like to invite you to join this group of women this Sunday.  Here is a link about the group, http://www.expressnightout.com/2011/12/warming-up-for-good-times/

I posted the details below.  If you have any questions, shoot me an email at Madeline@Madfitness.com

• • Sunday, January 29, 2012
  • Time

    11:30am until 2:30pm

• Here’s your chance to check one out – join the OST for our second January Bike event – BETHESDA Edition! ZenGO (zengofitness.com) is a fully dedicated indoor cycling studio in Bethesda, offering cycling and barre classes. I’ve tried it. It’s an amazing workout. Plan to sweat. Oh! And to eat! After our workout, we’ll head to Chef Tony’s for brunch!Sportz Agenda: 11:30 am – 12:30 pm ZENGO Spin Class 12:30 pm -1:00 pm Core and abs work in the barre studio 1:00 pm – 1:30 pm Head to the locker rooms to CLEAN UP! 1:30 pm Brunch Sign up by RSVPing on this page and sending paypal payment of $35 to offseasontri@gmail.com. Please choose PERSONAL PAYMENT option. There is limited seating, so I will post again here when the event is full. The cost will include your entry to ZenGO, the workout, and your brunch (from a pre-fixe menu). Brunch cost will include tax and tip, soda, coffee or tea. During brunch we’ll hold a drawing to give away some awesome prizes, including the drawing for the RACE ENTRY into either Washington, DC Triathlon or Nation’s Tri! Questions? Post them here or send an email! In Health and Happiness, Madeline Dolente

I had so many ideas and plans, but when Jan.1 hit, I wasn’t ready. I was in South Beach recovering from a fun-filled weekend, yes no sleep, too many beverages and I’ll leave the rest to your imagination. I started the New Year sick and every day I felt progressively worse. I spent that week trying to catch up on sleep and get better.

The next weekend I traveled to North Carolina and while I caught up on sleep, I indulged in yummy treats from Dean and Deluca and great restaurants. My body felt sluggish and out of sorts.

I knew the only way I would get better is to make the change today and not wait any longer. So this weekend I ate my last cupcake for awhile, prepared my food, and took out my notebook.

I am focusing on clean eating and everything I consume will go into my notebook. This will ensure that I’m aware of what I’m eating and drinking. It will also help me understand how my body reacts to different foods. So far, I had an awesome salad, soup, chicken, ahi tuna, avocado, broccoli, cauliflower, almonds, and more nutritious stuff on the way. My body is running great on this high octane fuel.

I know it will take a week or so to get used to the changes, but that is a very minimal sacrifice when you think about the benefits! So what change will you make today? Let me know!!!

Don’t think about it, JUST DO IT!

Song of the day: Tambourine by Eve

Free download:

http://mp3skull.com/mp3/tambourine_eve.html

In Health and Happiness,

Madeline
www.Madfitness.com

I woke up at 6:15 this morning and it was cold and I was tired.  I looked out the window and saw the street lined with snow and ice.  My friend Lindsey called and asked if we were still meeting to run.  We discussed several routes and finally decided to run downtown. 

After leaving my garage, I looked at the ice on the street and thought that there was no way we would be able to run.  At that very moment, I saw a guy running fast as if the roads were clear.  If he could run, so could Lindesy and I!  Shortly after I saw Lindsey in the parking lot and we set our watches and were off.  It was tough, slippery, my fingers and toes were frozen.  Lindesy accidentally jumped into nealry every puddle as if she were a little kid playing in the rain.  We slid so many times but all the core workouts kept us from falling.  We talked about everything and anything.  I had challenged her to give ub the fiber one bars for salad and more protein and she was telling me about how great her diet had been.  I was so impressed, that it motivated me to reassess my own diet.

Three hours later we were both very happy to be done, very wet, very cold and oh so hungry!  I felt thankful for having such a great friend to run with and grateful for her support.  I could have easily slept in, but I felt so much better knowing that I was getting the training I needed for the marathon.  I also felt better knowing that I worked off some of the carbs I had eaten this week.

I am pretty motivated, but it is the motiavted people in my life which keep me on track.  At one point in my life, I decided to spend my time with positive, motiavting people and get rid of all the drainers.  This is the reason I have been able to achieve all of the goals I have set for myself.  When you think about your life, who is in your support system?  If all the people you surround yourself with motiavet you to be better, then you are headed in the right direction?  If there are people that make you doubt yourself or feel bad, get rid of them!  A support system is extremely important so thank all the people in your life that make you better and be that support to someone else. 

Tune of the day:  You’ve Got a Friend by James Taylor

Free download:  http://mp3skull.com/mp3/you_ve_got_a_friend.html

In Health and Happiness,

Madeline

www.Madfitness.com