Tag Archives: Consistency

Event at the Reebok Fithub

4 Sep

reebok circuit classLast night I did my infamous Circuit Challenge at the Reebok Fitbhub in Georgetown for the DC Capital Striders. There were over 50 RSVPS and more on the wait list. I had no idea of what the crowd would be like, how many people would show or what their athletic levels would be. I used a rowing machine, tubing, gliding discs, jumpropes, kettle bells, 35 pound plates, boxes, wall balls, medicine balls, heavy weights, and devised 19 stations throughout the store. I developed stations with the goals of working their entire body, utilizing every plane and taxing different systems. Many of the stations were designed to be functional in nature so they worked the entire body and required the participants to use their abdominals for balance. Each station had 2 exercises so each team of 2 started as a station and once I played the music, they went to work. The workout was tough, but this group had their game face on and was ready for the challenge!

There were several differences among the group in age, training background, flexibility, and strength but what united them all was an intense desire to give their all and get the most out of this workout. They were dripping sweat and probably pretty tired at points, but they didn’t give up. They motivated their each other, they helped each other out, and no one quit. I felt honored to teach this group and inspired by their efforts!

So many people don’t do things because they are worried about how they are going to appear. Several of the people in this group had no idea of what to expect or how hard the workout would be. They were new to many of the exercises, but that didn’t stop them from trying. If they had a question, they asked me. When they felt like quitting, they didn’t. I truly believe this group will be successful in whatever they do because results are driven by a certain mindset. The mindset they exhibited is the mindset of a winner. If you think you can, you will.

So the next time you think about doing something outside your comfort zone, don’t hesitate, just do it. Life is too short to question yourself and be negative. Look at these folks and use this picture to motivate you to give more, be more, and get outside your comfort zone. Why? Because you deserve an amazing life!

Last night I also passed out deals for some of my favorite companies and everyone got to try the Best Bar Ever. You can check it out at http://www.bestbarever.com

Train for Obstacle races with Pro racer at David Magida at http://www.trainatelevate.com
30% off pre-opening special and free classes in Meridian Hill Park

Clean up your diet with fresh meals delivered twice a week that affordable at http://www.customfitmeals.com and get 10% off with my discount code MD10

Do a local mud run. Go to http://www.runningdirty.com and use code RA44 for 45% savings.

Tell me what challenge you will take on in the next few months and you could win one of many prizes! Why not come join me for the Spartan Super in NJ this weekend or the Spartan Sprint in Philadelphia?

In Health and Happiness,

Madeline Dolente

Spin-Does It Help You Outdoors?

12 Jun

Spinning Spotlight: Chris Olsen taking ZenGo Italian Alps style Рfrom the top of Passo Stelvio at 9000 feet!
After 5+ months of steady ZenGo training, I left for a week-long trip to Italy to cycle in the Dolomites and the Alps. Our group climbed many of the same mountains that the professionals climb in the Giro D’Italia, widely regarded as the most grueling professional cycling race in the world. I knew going in it would be a challenging trip, but it ended up being far more difficult than I anticipated – 7 days of 60+ miles of riding with significant elevation gains every day. Here are some stats to give you a flavor of the trip and the riders with whom I was matched:

4400 – highest calorie burn in a single day on the trip

3180 – average calorie burn per full day of riding

3 – the time in hours it took to make it to the top of the Stelvio Pass – miles and miles of road heading straight up to 9000 feet of elevation

6 – the minimum number of guys on the trip who shaved their legs for additional speed (no, I am not one of the 6)

250+ – the number of energy gel packs consumed while cranking up the mountains (yuck – can’t even look at a gel pack now)

48 – the speed in mph on one of my descents

1 – the minimum number of guys who had their names engraved on their bikes because they get paid to ride (as you might suspect, this is a subset of the shaved leg number)

1 – the number of guys on the trip who used a cycling studio as his primary method of training ūüôā

The only reason I survived this trip is ZenGo. Over the course of several months of work, I dropped enough pounds and gained enough aerobic capacity and fitness to conquer the toughest cycling mountains in the world (ok, maybe not conquer, but I did manage to make it to the summits!) I owe a debt of gratitude to Marc and all the ZenGo instructors, including Kelly, Madeline Dolente, Melissa K. and Melissa C. Special thanks to Kelly from whom I took the majority of my classes and who always insisted on maximum effort (with the added bonus of top-notch teenybopper songs!). If these guys can get me up the Alps, they can help you accomplish just about anything!

In Health and Happiness,




20 Jan

No, I am not talking about food, I am talking about the key ingredient to achieving your goal, yes, the key ingredient is CONSISTENCY!¬† You can do anything half fast, but consistency is the key to achieving so many goals.¬† Consistency is what takes weight off, what makes you smarter, what makees you better.¬† Consistency is the key to making relationships stronger and the lack of is what often causes breakups and divorces, how?¬† Let me show you a few scenarios and then you take a moment to think about it, and bet you’ll agree.

Let’s¬†call her Sally.¬† Sally works out 3 days a week for an hour and eats good when she can, but the weekends are spent without exercise and eating whatever fatty foods and sweets she wants.¬† She continues to gain weight because she CONSISTENTLY eats crap and doesn’t exercise on the weekends.¬† Now Sally and George have been dating for 3 months. He always tells her he is going to call her but doesn’t.¬† He always shows up late.¬† She has told him before that these things bother her, but his behaviors don’t change.¬† He consistently offends her, so she breaks up with him.¬† Jim then decides to start smoking to deal with the break up.¬† He consistently smokes 2 packs a day for three years and gets lung cancer.¬† So sad but The good news is that he is in remission and is dating another girl who is chronically late and never returns calls so I guess they never really offend each other or talk for that matter.

So I’m going to lighten things up a¬†bit and talk to you about one of the girls in my class at Zengofitness.¬† I remember the first time she came to my class.¬† She was hesitant, perhaps a bit nervous, and I didn’t think she was going to come back.¬† She had a little difficulty with the moves and the workout was very challenging for her.¬† (it’s challenging for everyone)¬†

I couldn’t teach this Thursday and was bummed because I thought about¬†this particular girl and how good she has become.¬† Last Tuesday I watched her on the bike, she had¬†incredible focus, her form was amazing and her movements were perfectly synchronized to the beats of the songs!¬† And I can see a difference in her body, yes she is rocking her Nike workout shorts!¬† She has become amazing because she consistently comes to class and puts in the effort.¬† She makes it a part of her schedule and rarely misses a class.

It’s all about consistency so think of one thing you’ d like to achieve and then an action you can consistently do to achieve that goal.¬† I am going to do a track workout every week till the marathon so I can get faster.¬† One week isn’t enough, it will take consistency.¬† What will you do?¬† Tell me, I’d love to hear it!