2009 Top Fitness Trends
Saw Mill Club Offers Them All.

The American Council on Exercise (ACE) has published its top fitness trends for the upcoming year.

For the second year in a row, boot camp-style workouts are predicted to be the top fitness trend for 2009. Another trend? Getting more for the money, says ACE Chief Science Officer Cedric X. Bryant, PhD, in a news release. The overarching theme for fitness in 2009 is getting more bang for the buck.

Here’s the ACE’s top 5 trend rundown:

1. Boot camp-style fitness programs.
2. Workout plans that are less expensive. Saw Mill:  Small Group Training
3. Specialty classes like Zumba, Bollywood, Afro-Cuban, and ballroom dancing. These classes are set to rhythmic music and aim to increase cardiovascular fitness while folks have fun.
4. Circuit training. Circuit training blends strength training and cardiovascular activity at different intensities. SMC is home to TechnoGym SmartKey.
5. Event or sports-specific exercises. A focus on the simple things, like basketball or volleyball games, or day bike rides. SMC Kinesis is designed for functional movements.

• Find Specialty classes like  Boot Camp, Zumba, and Strength Interval on Saw Mill Club GE Schedule.
• Take advantage of SMC Circut Training: Kinesis, TechnoGym SmartKey
• Be the First to Receive SMC Program Information, Directly in your Inbox
• Questions about Fitness: Connect with Andrew Guida Fitness Director aguida@sawmillclub.com

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Please call Saw Mill Club to set up your reservations during that time. Thank you for your patience and understanding!

Phone: (914) 241-0797
Email: info@sawmillclub.com
Club Website: www.sawmillclub.com

Make Your Holiday a Healthy One.

Here are a few Healthy Habits that will help you get through the Holidays.

Don’t Go To A Party Hungry:
We eat faster and more when we are hungry - therefore eat a wholesome breakfast and lunch on the day to avoid overeating at the party.

Make Healthy Choices When Enjoying Your Holiday Feast:
If you are having turkey, be sure to remove the skin. Your can even indulge in a slice of pie if you skip the crust, which contains most of the fat. Fruit or pumpkin pie filling are usually better choices than chocolate or nut.

Try Other Versions Of Alcohol:
Instead of beer, cider, Bailey’s and Kahlua, try dry wine, Bloody Marys or spirits with diet mixer which have fewer calories.

Drink Plenty Of Water:
Alcohol and coffee can dehydrate your body.

Organize A Post-Meal Activity With Family:
Take a nice brisk walk with your loved ones and enjoy their company in the holiday season.

Add Variety to Your Cardio Routine

If you’re spending a lot of time on one specific type of cardio machine, you may want to add in some variety. Using the same machine can lead to overuse injuries because you’re always using the same joints and muscle groups.

One obvious way to vary your routine is to use a different machine during each gym visit. Or, if you really want to spice things up, you could switch machines halfway through your workout.

For example, instead of 30 straight minutes on the treadmill, do 15 minutes and then go to a step climber for the next 15 minutes. Other “cardio combos” could include rowing machines, elliptical trainers, or stationary bikes.

In switching from one machine to another, you’ll want to make sure you continue to work at the same intensity (or better). Use the machines’ pulse monitors as a guide. And, of course, make your switch right away; stopping to talk to a friend or to take a breather will make your workout a little less effective.

• All Cardio:  Swimming, Group Ex, Tennis, Kinesis
  
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Connect With Your Colleagues and Friends

New Year’s Eve at the club.

“Hey, Let’s Celebrate Something”

December 31, 2008 8pm till 1am

Food and Beverage Included I Dancing and Fun Required.
Babysitting Available.

Contact Maria Greco, Special Events, at 241-0797
or mgpartyplanner@gmail.com for details or sign-up.

Water for Health
Staying hydrated for back-pain relief and overall well-being

Water is your body’s primary chemical component, making up approximately 60% of your weight; every system depends on water-including your back. Water helps flush toxins out of your organs, carries nutrients to your cells, regulates body temperature and creates a moist environment for ear, nose and throat tissues.

Water keeps our organs and joints moist; the more water you drink, the more your muscles, organs and joints will be able to perform and heal efficiently.

After oxygen, water is the single most vital substance your body needs to maintain life.

Low-back pain has been linked to dehydration, and some doctors now recommend increasing water intake to help alleviate some back pain.

How much to drink?
Aim for 8 - 10 glasses (250 ml) a day. If you’re eating a lot of fresh fruits and vegetables, soups and other liquid-rich foods, you’ll probably need less drinking water in your diet.

How to get the water you need?

* Try adding a slice of citrus, or a no-calorie drink mix to your water-for flavor.
* Drink a glass of water before and between each meal.
* Hydrate before, during and after exercise.
* Drink sparkling water instead of alcohol at parties and gatherings.

• Try Group Training: Kinesis I Martial Arts I Boxing I Boot Camp I Stability Ball
• More Fitness with Group Exercise, Spinning
• Get the Guidance you need with Saw Mill Personal Training

Saw Mill Club Members Only!
Super Sale 20% Off Everything

TENNIS RACQUETS • APPAREL • TENNIS • RUNNING • UNDER ARMOUR • SNEAKERS • BASKETBALL • INDOOR SOCCER • FOOTBALL JERSEYS

BRANDS LIKE :
NIKE • NORTH FACE • UNDER ARMOUR • WILSON
BABOLAT HEAD • ADIDAS • PRINCE

Sale Ends 12/31/2008

Open Sundays We have two locations:
5-7 South Moger Ave in Mount Kisco and 77 Kensico Drive (inside Saw Mill Club)
Phone number is 914-666-9600 and 914-242-9182 in proshop.

Member Value:

• Personal Training - Kinesis Group Training
• Get More, Saw Mill Shop & Save
• Check out Web Only Wednesdays
• Don’t Miss Saw Mill Sales Days - Value comes to you. (events in pink)

Receive On-Line Exclusive Values Every Wednesday

Wednesday December 3rd:
FREE 45 minute Ballroom Dance Lesson
Must Contact Waldemar Today dwdance@yahoo.com or 914.426.0596

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Here is How it Works:
Read the Wednesday Only - Online Exclusive Offer
Submit- Submit your email if you want to be notified of SMC future offers.
Print and Redeem WOW- Valid only on the Wednesday Specified.

More Exercise Gets You Lasting Results

Researchers followed 125 men and women, ages 18 to 35, who had lost more than 8 percent of their initial body weight and were trying to keep it off. They assigned them randomly to follow one of three diets.

The study received funding from a variety of sources, including The Danish Heart Association and the Danish Pork Council.

The findings weren’t all that surprising, experts said.

“We know that most dieters have some weight regain despite the type of diet they may have been on,” said Lona Sandon, an assistant professor at the University of Texas Southwestern Medical Center at Dallas, and spokesperson for the American Dietetic Association. “The trick to preventing weight regain seems to be more in increasing exercise rather than diet strategies.”

Connect with Andrew Guida, aguida@sawmillclub.com Set your fitness course.

• Try Group Training: Kinesis I Martial Arts I Boxing Icamp I Stability Ball
• More Fitness with Group Exercise, Spinning
  
• Get the Guidance you need with Saw Mill Personal Training