May 2012 Archives

Have you ever wondered why people are wearing watches while they workout? There is a good chance that it is not only to tell the time, but to monitor their heart rate. A heart rate monitor can be useful for beginners or serious athletes. Some of them are very simple to use, such as the Polar F4, and some are more detailed, like the Garmin Forerunner.

Having knowledge of your heart rate allows you to work at the proper intensity and for you to have a more effective workout. Personally, I have mine set on the "percentage", not the heart rate "number" so that I can gauge my workouts accordingly. In spinning class, the instructor will guide you to achieve or maintain a certain percentage to ensure you are able to reach your goals.

The first thing you need to do is to figure out your maximum heart rate. You can do this by using this equation:

Subtract your age from 220. 220 - age = age-predicted MHR

Example for a 30 year old male:
220 - 30 = 190
His age-predicted maximum heart
rate is 190 BPM

The next step is to enter in your personal stats into the heart rate monitor to make sure you get an accurate reading. I like to choose which "energy zone" that I plan to work in as my next step. For example, if I am doing an interval workout, I like to keep my heart rate between 65%-92% of my maximum heart rate. All I need to do is look down at my wrist, read the data and adjust accordingly.

If you have any questions, please feel free to email me.

Have a healthy day!

We had an absolutely gorgeous weekend in Saratoga Springs! When the temperature goes up, we have to adjust a few things to keep ourselves safe and healthy. Here are a few pointers that I try to follow during the warmer months.

Try to avoid working out during the peak hours: 11am-1pm.

Take your training indoors. We keep our Spinning studio at 66 degrees, have two fans and an exhaust system to pump out the hot and humid air.

Stay hydrated! A good rule is to drink half of your weight in ounces. For example, if you weigh 150 pounds, you should drink 75 ounces of water in a day.

Listen to your body!

Try wearing a heart rate monitor to ensure your safety.

Enjoy the sunshine!

The classes that I teach are indoors, so this rainy weather in Saratoga Springs has been great for business. It has not been so great for everyone's mood, however.

Below are some of my current favorite workout songs that get me in the mood to sweat and sometimes even get my participants to smile. You can find all of my playlists on Spotify if you like what you have read.

What is your favorite workout song?

Dance Again, feat. Pitbull - Jennifer Lopez
Feel So Close - Calvin Harris
Boyfriend - Justin Bieber
Shooting Star (party rock mix) - Kevin Rudolph
Midnight City - M83
Bloody Mary (nerve endings) - Silversun Pickups
I Own You - Shinedown
Lights - Ellie Goulding
Burn it Down - Linkin Park

Fit Friday


TGIF! Just like many of you, I love Fridays! I teach a class first thing in the morning and after that, I feel like I have such positive energy going into the weekend.

Here are some fun things going on around town:

Tomorrow, 1st Annual Emma Foundation 5K & Kids Fun Run
Saturday, May 19th, Tuff eNuff 5K Obstacle Course Challenge
Sunday, May 20th, the SPAC Rock n' Run (this is my favorite 5k all year!!)
Saturday, June 2nd, Freihofer's Run for Women

That should keep us all busy for a few weeks! Have a fit weekend!

NO excuses


If you have watched "The Biggest Loser" at all this season, you know the theme was "no excuses". It is a rainy day here in Saratoga Springs, but that shouldn't stop you from getting active. My athlete friends who are serious about their training still make it outdoors, even on a day like today, but walking around in wet sneakers does not sound fun to me.

There are so many great options in our city on a day like today. Why not pop into one of the fabulous studios in town that offer classes indoors? Most of them do not require a membership and you can "pay as you go" instead. Whenever I try something for the first time, I always try to convince a friend or my husband to go along with me.

You can also make a great circuit workout right in your own home. Each exercise should be about 3-5 minutes of work followed by 30-60 seconds of recovery. Start with jogging in place or some jumping jacks. Follow that by lunges, squats, over-head presses (canned goods work great!), push-ups, planks and end with a cool down and stretch.

Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity.
John F. Kennedy

Hi everyone! I am so excited to be able to share my experiences in the fitness world with you all. Sometimes the experiences are great, and sometimes, they are hilarious goofs! We are all a work in progress, myself included.

If you have had the chance to read my bio, you will get a good idea of my background. I am here to educate, motivate and most of all, to give you the courage to try something new. I also encourage your feedback. If there is something you would like me to blog about, please do not hesitate to email me.

Weekly, I will post my workout schedule, the local races going on in and around town, and other fitness and health related events and information.

Stay tuned!

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Angela Amedio

Lose 20 pounds in a week by eating ice cream every day and without exercising! Does this sound too good to be true? Well, - it is! Just like millions of Americans who are struggling with being overweight or obese, about 10 years, ago I found myself overweight and unhappy. By taking baby steps, I was able to tweak my diet, add in exercise, and lose over 30 pounds! It wasn't easy and there was no "magic pill," but I have found fun ways of keeping the weight off over the years. I hope to share my experiences with you: the good, the bad, and the sometimes hilarious!

I have been a certified, Star II Spinning® instructor through Mad Dogg Athletics for almost 10 years and have taught thousands of classes all over the Capital Region. I am also certified in Les Mills Bodypump, Fittour Indoor Cycling, Group Fitness, CPR, and AED. I hold a bachelor's degree from Syracuse University in Hospitality and Food Service Management, as well as a minor in Nutrition. I am also the owner of the Saratoga Cycling Studio, LLC, and am the office manager at the Law Offices of Gerard Amedio, P.C. Needless to say, I am a busy girl, but together we can find ways to maximize our workouts with the little bit of time we can spare in our days.

I consider myself to be a very "real" fitness professional, meaning that, just like many of you, I have to work every day to stay fit. My intentions for each post will be to maybe encourage you to try something new, feel and look healthier, or to simply push your fitness to the next level.