Calm the "F" Down!

You know you have said that to maybe your kids, your significant other, or yourself at one time or another.  When is the last time you said that to your body?  The trend in fitness is high intensity interval training (HIIT), and boy, does it kick your butt!  While training at a high intensity may give you that feeling of accomplishment because you are dripping with sweat and barely able to breath, have you considered calming your body down with active recovery to compliment your training?

Your mind is about to be blown:  balancing active recovery with high intensity training sessions can help to you reach your fitness goals even faster!

Straight from Spinning.com, "if you are taking five to seven Spinning classes per week, you should schedule one recovery ride per week.".  "Recovery rides actually increase your work capacity and can contribute to improved athletic performance".

How do you offer this type of training to your body?  At SCS, of course!  We have planned a special event Recovery/Meditation class on Friday, November 21st at 6pm.  Link to register.

We will ride to beautiful, relaxing, and restorative music all to candlelight for 40 minutes.  That is followed by 45 minutes of yoga with Laura.  

Even if you are not working at high intensities, this is a great way to hit the "reset" button on your mind.  We could all use that right before the holidays!!

We hope to see you soon!

Spinning Is So HARD! I Could NEVER Do That!

No, you probably can't…if you think that way.  Many years ago, when I thought about trying out a Spinning class, I thought the same thing.  It took me about 3 months of being bored on the elliptical to finally drag myself into my first class and obviously, I LOVED it!

I understand how you feel!  But, I do not accept you underestimating yourself.  I do not accept your defeat before you have even tried.  I do not accept that you are allowing fear to determine your health and wellness "fate".

One of the many reasons that the Saratoga Cycling Studio is a huge success is how inclusive we are, no matter your shape, size, age, background, fitness level, etc.  Many clients are brand new to Spinning and fitness, and some have tried indoor cycling at another facility and hated it due to many factors (bad instruction, yucky bikes, unfriendly service, etc.).  You may fall into one of these categories, and that is very common.

I can't talk you into anything…I can't make you WANT it.  At the end of the day, you found this blog, you read through some of the posts because you are interested in what we do at SCS.

Take a deep breath, grab a friend, and we will see you on the bike.

Why The Scale Isn't Moving

As a person that has ridden the "weight loss rollercoaster", I can tell you that it is a long journey with many bumps along the way.  An important fact to remember is that this is an ongoing way of life, not something you can just focus on for a few days, weeks, or months.  You can achieve your goals, but you may not get there as quickly as you would like.  Here are some reasons that even with your hard work, the scale may not be moving.

You are stuck in the same old routine.  While you may be putting in the time at the gym, you may be stuck in the same workout or intensity, which will not change your body or move the scale.  As you become more fit, you must challenge your muscles with greater work to achieve results.  

Solution (s):  Make a trade during your strength routine by adding more weight for less reps.  Keep notes of where you started and your progress.  This will keep you accountable and get you some results.

You can't find the time to workout like you used to.  Did fitness drop to #9635251 on the priority list for one reason or another?  

Solution (s):  Go for quality, not quantity with your workouts.  We offer two, high intensity classes that are only 30 minutes a piece!  Knowing you do not have to "save" any energy for a long workout, give it your all!  Tabata Bootcamp and TRX Express will leave you dripping with sweat and seeing results  QUICK!

All cardio, all the time.  While raising your heart rate and working aerobically has a ton of positive effects on our body, you cannot discount how important strength training is.  That doesn't mean you need to give up your beloved Spinning classes, but balance is the key.  

Solution (s); Hand weights, resistance bands, TRX, bootcamp, those are all great ways to build lean muscle which burns more calories for you all day long!

DIET!  Oh no...do we really have to talk about it?  What you consume is a HUGE part of moving the numbers on your scale.  You may be working out like crazy, but if your diet needs work, the scale is not budging.  

Solution (s):  We have all heard that phrase, "abs are made in the kitchen", right?  Well, it does have some truth to it.  You may be gaining muscle, but you won't see it with a layer of fat on top.  Try keeping track of what you consume, either with a free app on your smart phone, or a pen an paper.  You may be able to spot a pattern that does not serve you.  We all have unique nutritional needs, so I won't get into specifics.  Seeking out the advice of a registered dietitian helped me to lose and keep off my last 10 pounds!

Good luck!

How to Set S.M.A.R.T. Goals and Achieve Them!

We hate to admit it, but the holidays will be here before we know it and that means New Year's Resolutions will be made and broken.  This holiday season, how about we set some goals for ourselves and we actually make them happen?!  Here are some easy ways to go about it.

Specific:  Get out the paper and pen and write down exactly what you wish to accomplish.  Instead of, I want to lose 10 pounds, write down, I want to lose 10 pounds by January 1st.  The more specific, the better!

Measurable:  The goal of losing 10 pounds by January 1st is very measurable by stepping on a scale.  Another example would be to fit into your size 6 jeans.  If you can zip them, you did it!

Achievable:  Losing 10 pounds by January 1st should be pretty achievable if you start today in most cases.  Saying you want to lose 100 pounds by  January 1st will most likely set you up for failure.

Realistic:   This goal has to matter to YOU!  Just because all of your coworkers have a plan to run a marathon in 2 weeks, doesn't mean  it is a relevant goal for yourself.

Time Bound:  Make sure you gave your goal a set time period for completion, ie:  January 1st in my example.

What to Expect at an Official Spinning(r) Studio

We are so honored to be able to be a licensed Spinning(r) studio through Mad Dogg Athletics, the creators of indoor cycling.  This means, our instructors undergo a Spinning Instructor Training before they step foot on our stage, our bikes are made through Star Trac (one of the most trusted names in the fitness industry), and we abide by certain rules of the road.

What we believe in:
Connecting mind, body, and spirit on the bike.
Using the indoor bike as an outdoor bike.
Giving you a safe, but powerful and effective training session.
Instructors that are trained, educated, and ready to kick your butt!
Weights, core movements, pushups being performed on the floor, not the bike.  This gives you more info on that.
Rides that are designed with Spinning Energy Zones(r) - strength, interval, endurance, race day, or recovery, all based on heart rates.
Making each and every rider feel comfortable, motivated, and accomplished no matter your fitness level, shape, size, age, etc.!
Free water, towels, fans, fruit, coffee, camaraderie, and smiles!
FREE Karma rides that give back to our community.

What you will not find at SCS:
Contraindicated movements like hovers, tap backs, isolations, pedaling over 110 rpm, pedaling under 60 rpm, push-ups on the bike, weights on the bike.  This is not safe or effective.
Rental shoes.
Gimmicks.
Disorganization.
Unfriendly folks.

So, if you want a safe, effective, and fun workout where you will feel 100% comfortable, you found the right place.

2 Seconds, 1 Click, a BIG Reward!

Saratoga Today Newspaper is once again  posting their "Best Of" poll.  Please vote for the Saratoga Cycling Studio as the best "Fitness Center/Gym"!  We are up against some HUGE places, so every vote counts!!

http://saratogatodaynewspaper.com/index.php/best-of-vote

Thank you!

You Haven't Heard the BIG NEWS?

"It gives me great pleasure to announce that Angela Amedio has been selected to be a member of the Spinning ® Master Instructor (MI) team candidates for Mad Dogg Athletics. Angela will be participating in the Master Instructor Camp in Miami Florida at the end of May.
In case you’re not aware of what exactly a Master Instructor is, the worldwide Spinning® Master Instructor (MI) team is made up of 150 expert instructors with extensive fitness industry experience, outstanding dedication and exemplary knowledge of the Spinning program. Master Instructors lead instructor training and continuing education workshops at Official Spinning Facilities, conferences and special events throughout the world.
This opportunity for Angela is one of extreme honor, but also is an opportunity and benefit for the Saratoga Cycling Studio, as we will have our own MI right in our own Studio here in Saratoga!!
Congratulations Angela and good luck with your training!!"

Jerry

I am so excited to embark on this journey!  Thank you all for your kind words and support!

Introducing.....

"Donation Spin!"!  Once a week, we will be offering a class that is totally FREE!  We just ask that you kindly bring in a donation of whatever amount you feel is appropriate via cash or check.  This donation class will be offered at various days and times to give everyone a chance to donate to a worthy cause.  We will be fundraising for the Tour de Cure to stop diabetes in the months of April and May.  Our regular single classes cost $15, but your donation could be $10, $20, or even $100 if you are feeling extra generous!  You may sign up online to reserve your bike, but we welcome walk-in's also if bikes are available.

Keep an eye out for "Donation Spin" and pay it forward!

Tour de Cure FAQs

You have heard the buzz around the studio about this amazing event.  It is the biggest fundraiser that we participate in every year.  Last year (our first year), we raised over $11,000 and had the largest indoor cycling team in Saratoga Springs!  We have a goal of raising $15,000 and we need your help!

When? 5/18 if you ride indoors at SCS.  6/1 if you ride indoors at the high school or if you ride outside.
Options? 1, 2, or 3 hours on the indoor bike.  Outside: 25, 50, or 100 miles.
How? http://main.diabetes.org/site/TR/TourdeCure/TourAdmin?team_id=657063&pg=team&fr_id=9347

Here's the deal, many folks, including children, are suffering from diabetes.  We raise money to help their fight.  We rode indoors at the Saratoga High School last year, but the instruction and bikes were not up to our standard.  We have chosen to ride indoors at the studio instead!  We have two heats: 7am and 10:15am.  When we reach capacity (which will happen soon!) the overflow will have to go to the high school, or ride outdoors.

Anyone can participate!  We have 3, 90 minute rides called, Train to Tour planned to get you ready!  They are $20 per ride and you can choose all 3, or just 1 if you like.  Proceeds benefit our Tour de Cure team.  You may sign up online for these classes by purchasing the "train to tour" classes through Mindbody.

Recruit your neighbors, coworkers, friends, and family to join our team!  Start fundraising today!

~Angela~

$4.69 Per Class!

When purchasing a monthly (or 2 months) unlimited package at the Saratoga Cycling Studio, each class averages out to only $4.69, saving you, $10.31!  We pride ourselves in bringing you a superior product, without the inflated prices.  Water, towels, fresh fruit, excellent client service, well maintained bikes; you get all of this and more without it emptying your wallet.

Buy your package today!

Upcoming Events:
Last Tabata Bootcamp meets this Saturday, 8:15am
3/3, Tour de Cure Kick-Off Party.  Email: JuCarroll@diabetes.org to attend!
3/18, Paint and Sip event to benefit our Tour de Cure Team.  Register HERE.
3/23, 10:45am, FREE Begin to Spin
4/10, Event at Blue Sky Bicycles to benefit our Tour de Cure Team.
4/26, Spinning Instructor Certification.  Register HERE.
4/27, 5/4, 5/10, Train to Tour Classes!!  Get yourself ready for the big event!
5/7, Event at Pin Ups Blow Bar to benefit our Tour de Cure Team.
5/18, Tour de Cure at SCS.  Join our Team HERE.
6/1, Tour de Cure for outside riders on Team SCS.

"The Biggest Loser" and my BIG Reaction

Since I am in the fitness industry, everyone has been asking me my opinion on the finale, and more specifically, about Rachel.    Rachel won the $250,000 prize for losing the biggest percentage of weight this season.  She started out at 260lbs and got down to 105lbs by the finale last night.

I cannot judge or say if Rachel is healthy or if she lost all this weight in a healthy manner.  I don't know Rachel and didn't see her workout or what she was eating.   What I can say is that she was on a television show that rewards you a large sum of money if you are the person that loses the most weight.  She accomplished that goal.

Rachel is 5'4" and 105lbs is considered, "underweight" according to any BMI calculator.  That being said, she wanted to win this "contest", so she did what she had to do.  Would I do it or recommend it?  NO!

Most contestants admit to working out 6-8 hours per day and consuming a very low caloric diet to reach their finale weight.  They have also admitted to some very drastic measures, such as liquid diets, fasting, and even spitting out their saliva 24 hours before the big show to save precious ounces on the scale.  These are very extreme measures, but again, it is a televised "contest" with a huge reward.  I guess to some, it is worth the sacrifice and health risks.

My hope for Rachel is that she is able to get her body and mind to a healthy state that she can maintain. I will be looking forward to seeing her on television a little happier and a little heavier.

"You are Too Fat to be a Stripper"

I bet that got your attention!  Cara was brave enough to share her story of SuCceSs with us.  Read below and see if you can relate.  I know that I can!

I wasn't going to do this but here goes............... sorry if it's long! You know I am wordy!

I’ve always struggled with the proper motivation for exercise. It’s something I have always done, and have always gone through the motions, with various periods of life laziness and (in my eyes, morbid obesity!).

During a period of unemployment in 2008, I knew things had gotten out of control when I made the joke of “Maybe I will just be a stripper,” and my father responded very seriously, “You are too fat to be a stripper.”

So I found the gym again. And the ever entertaining land of treadmills. And weight loss. And knee pain. And plantar fasciitis. And physical therapists. And boredom.

Group fitness had always bored me to tears, so I never considered it an option. One day on another 7 mile excursion on the treadmill I heard a party emanating from the Cycling room at my gym. It sounded like way too much fun to be exercise! So I worked up the courage to join them.

Clearly encouraged by loud pop music and an ability to sing aloud while working out and an ever-changing variation on a single apparatus was my ticket out of Dullsville and into a land of healthy addiction.

My body changed, my abs got flatter, the world was asking me “what do you do??” And the response was always “Indoor cycling!”

I made friends there, I had fun there. I rarely dreaded a trip to the gym.

And then they closed on me. It sounds strange, but after that, I felt kind of lost as far as my physical fitness. I couldn’t find a “home” at the Y, and stopped going. I tried to start running again. 

And then I busted my hamstring. So much for my only form of exercise.

And then I broke up with my boyfriend. And so I spent my summer partying away the sadness. 

And drinking. And eating. And slowly my favorite clothes were too tight. I was depressed, I was bored and I was getting fat again. I kept telling myself “You need to go to Angela’s place.”

I finally came in – terrified! I’d taken cycling classes millions of times in my life, but this was new people. New bikes. What if I shouted, or sung?

SCS welcomed me with open arms. Quickly I made friends and slowly started to gain my self-esteem back. I started to gain a purpose beyond rushing home from work to go to Happy Hour or binge on my latest Netflix addiction (this is reserved for after class!)

Friday night’s aren’t spent out on the town all night, because I actually have something to do on Saturday morning. I’m drinking less, eating healthier. It’s been a long struggle through the fall and the winter, but my clothes are fitting better. My energy is up. I look forward to seeing my SCS friends each day.

I feel inspired to do more, and would maybe even consider certification.

SCS helped me find my physical and mental health again. I couldn’t imagine exercise without the 

SCS Team and the beautiful inspiration you inspire each day. I couldn’t imagine any other studio putting up with me the way you all do!!! And THAT makes you unique in itself.

~Cara~

You can't have SuCceSs without SCS!

I am running a contest at the studio and asking everyone to submit their own stories of SuCceSs.  I will pick some winners on 1/31.  I won't necessarily chose the person that lost the most weight because success comes in all different forms.  Here is a great story that may inspire you to enter the contest:

In the 3 short months that I have been religiously going to spin class I have already noticed a TON of changes.  Although I do not have a huge weight loss number to give you. I still can show how much success I have had.  

When I first stated this journey I promised myself that I would not become a scale worshiper and everyday be concerned with a number on the scale.  And i'm glad that I have been able to stick to that, because I think that the real changes have been much more than a number on a scale.  

I first and foremost made it through the Holiday season without getting sick or having a major melt down which hasn't happened in MANY MANY years.  I made it all the way through the new year with a healthy smile on my face(my staff, customers and boss all thank you for this). Success- CHECK

I wake up every morning with energy, I don't carry the past days baggage with me, mostly because I have spinned out all the bad energy! and made room for only positive energy to stay. Success-CHECK

My skin! OMG! It hasn't looked this good since I was in collage! It's smooth and has glow again! My checks for along time have been blemish heaven! Not anymore! Clear as can be! Success-CHECK

When I first started spinning my goal for every class was to just make it through and to follow the instructor.  I will never forget the first class that I didn't touch the resistance unless the instructor said to! The next few classes I pushed a little harder.  Then came the class when I made it through all the position 2 runs without straightening my knees! Then a very exciting class when I "pushed it" at 2 and 3 and actually did get my legs to go faster! Success-CHECK

I feel my body (especially my legs) changing everyday and I love it! Every class I take one step towards being better and stronger!  And it feels AWESOME! Success-CHECK

I have stopped taking all my migraine medication (of course with consent of my dr's), About a year ago at Christmas time I started getting Migraines on a daily bases that were crippling! I haven't had one in over a month and have been off all medications for 2 1/2 weeks! This is HUGE!! Just another step towards being healthier. Success-CHECK  

I want to eat better.  I have always been a "clean" eater but my sweet tooth sometimes( most times) gets the best of me.  And towards the end of last year, my eating habit really started to get out of control.   I have recently been very conscious of what I put in my body, because of how it effects my rides.  If I eat pizza and ice cream or have an entire bottle of wine instead of a glass or two..or maybe three the next ride is 10000000x's harder than if I was smart about what I consumed.  That's not to say that I still don't splurge or indulge,  I just am more conscious about it with out feeling deprived.  I have also been drinking a TON more water, although this has probably been the hardest thing to change I can proudly say I am doing it and yes I do feel better know that I am hydrated! Success-CHECK

This whole big long story of my over all Success would not be complete if I didn't give you my measurements.  It may not be a number on the scale but it is still qualitative and DAMN it makes me feel good to say it! 

A month into my spinning journey on 12/19/2013 I took 3 measurements

Thighs- 29"

Hips- 48"

Waist- 38"

A Month Later on 1/19/2014

Thighs- 27"(who said spinning makes your thighs bigger?)

Hips- 44"

Waist- 36"

My Muffin top is slowly disappearing, my back fat is slowly disappearing, my legs are becoming leaner, I can actually feel muscles instead of fat! I have more energy! I'm happier! I'm getting some flexibility back! My Clothes and underwear fit so much better! Success-CHECK

I could go on for days as to how much success I have had in such a short amount of time, and how much fun I have had doing it.  

I am so excited to see what the rest of 2014 brings, it is already off to an amazing start and I'm ready to achieve great things in my fitness.  And continue this amazing journey! 

A HUGE thank you to everyone at SCS! you are all amazing role models and individuals! I look forward to each and every class and always leave with an even bigger smile on my face than when I walk in! Thank you for taking me out of my comfort zone, pushing me further than I ever imagined and doing this all with Amazing attitudes and Great Music!!! 

CHEERS!

~Christine~

Wine, Clothes, and FUN all for a great cause!

Join me at Piper Boutique at 441 Broadway in Saratoga Springs for a super fun event on 2/13 at 4pm.  We will shop, sip, and have some laughs all to benefit our Tour de Cure team that raises money for the American Diabetes Association.  100% of the profit from the sales at Piper will go towards our fundraising goal of $15,000!

Want to join our team?  We ride indoors at SCS on 5/18, or outside on June 1st.  Click this link:  Team SCS

It is the day before Valentine's Day and you can buy yourself something pretty to celebrate your single life, or get a new fancy somethin' to celebrate a day of love!

We can't wait to shop with you!

Staying on Track While You Travel

I landed in sunny Florida yesterday and am enjoying a belated holiday visit with my mom and brother.  When packing my bags, a few things were obvious essentials like a toothbrush, flip-flops, and my beloved eyebrow pencil.  But, some things you might be surprised to see in my bags are essential for staying healthy and on track while traveling.  Below are my favorite things while traveling to stay healthy.

Let's start with our carry-on bag:

Once you get through security (if flying) grab a big bottle of water.

100 calorie packs of natural almonds and walnuts.

Dried apricots (no sugar added).

Kind bars (I love the dark chocolate and sea salt).

Oranges cut into handy-dandy wedges.

Single serving hummus with a bunch of dippers like pretzel thins, pita chips, cucumber slices, etc.

Baby wipes.  You are going to want clean hands, trust me.

In my HUGE bag that I check:

Sneakers.

Workout tops and bottoms. Yes, I had to tell you to pack bottoms because for some unknown reason, I am notorious for forgetting bottoms...all of them.

Socks.

Headbands and hair ties.

A light jacket if the weather permits it.

A resistance band (these can be shoved into your sneaker to save even more precious bag space.).

Bender/small ball.  Deflate it and blow it up when you are ready to use it.

Water bottle. I forgot my SCS bottle :( sad face.

If your destination has a gym, then you are one lucky duck! If not, try googling ideas on what to do with the band and ball.  Instagram (follow Spinsaratoga!) and YouTube also have some great 

workouts that you can use.

Happy travels!

Fun Facts About SCS!

Happy New Year everyone!  We know you have plenty of options when it comes to fitness and health and we would like to thank you for your loyalty to SCS.  If you are new to the Saratoga Cycling Studio, here is a little more about us!

Founded, owned, and operated by Jerry and Angela Amedio.  We are family owned and operated small business.  No investors, no big corporate backing, just good, old - fashioned, hard work and dedication to making our clients happy.

We opened in May of 2012 and have been growing and growing thanks to your support.

"Spinning" is a registered trademark and not everyone is legally able to use this.  Only licensed facilities like the Saratoga Cycling Studio are allowed to use this phrase or word in regards to indoor cycling classes.  Just like not all tissue is "Kleenex", it is a commonly used term to describe this product.  As a licensed facility, our instructors must keep their Spinning certification up to date, must attend continuing education workshops, and have to hold a current CPR certification as well.  Don't be fooled by imitators, if you are going to do this, do it at a licensed facility that will keep you safe and injury free, get you results, and keeps it real.

We have 23 bikes in the studio that are spaced far enough apart to give you your personal space, but it is cozy enough to feel like you are home.

Our classes range from 5:30am all the way up to 6:45pm weekdays.  We offer up to 5 classes on the weekends.

No, you do not need any experience to ride!  We have a free begin to spin class once a month to welcome new clients.

We have 11 instructors each with their own, unique style!  You will instantly click with us from the moment we greet you at the door by name.

Stay tuned for more fun facts!