5 Easy Low-Cal Desserts that include Chocolate

Banana-Peanut Butter Sandwich. Peel a banana and cut it in half lengthwise. Spread 1 tablespoon creamy reduced-fat peanut butter onto the cut side of one half, then top with the other half to create a banana sandwich. Cut into bite-size pieces, if desired.

Low-Cal “Ice Cream” Sandwich. Create a homemade frozen treat by sandwiching 2 tablespoons sugar-free whipped topping between 2 fat-free chocolate graham crackers. Cover with plastic wrap and pop into the freezer for 1 hour.

Low-Cal Peanut Butter Cup. Stir 1 teaspoon creamy reduced-fat peanut butter into a sugar-free, fat-free chocolate pudding cup. It tastes just like a peanut butter cup!

Not-So-Decadent Chocolate-Covered Strawberries. Dip 5 or 6 large fresh strawberries into 2 tablespoons fat-free chocolate sauce for a guilt-free version of chocolate-covered strawberries.

Ricotta Fruit Cup. Fill a wineglass or parfait glass half-full with blueberries or fresh sliced strawberries. Top with 1/2 cup fat-free ricotta cheese, then drizzle with honey and sprinkle with cinnamon.

*Adapted from The Biggest Loser Success Secrets

• SMC offers the best Personal Training in Mount Kisco
• Get Involved:  Saw Mill Tennis
• It’s All Aerobic: Try a Saw Mill Group Exercise Class
• Get Your Kids Involved: Ace Aquatics Swim Team
• Check out what Saw Mill Club has to offer. Try a Mini-Membership.

Be Sociable, Share!

• 

BOSTON – February 5, 2009

The International Health, Racquet and Sportsclub Association (IHRSA), and the United States Professional Tennis Association (USPTA), the world’s oldest and largest association of tennis-teaching professionals, have joined forces to promote the preventive health benefits of exercise on Capitol Hill.

The partnership aligns two major initiatives:
The USPTA’s Tennis – for the health of it! SM, a campaign to make the general public aware of the tremendous health, fitness and psychological benefits of tennis and encourage people to get out and play the sport as a part of their regular fitness regimen; and IHRSA’s “Vision for a Healthier America,” a policy platform asserting that regular physical activity, as a core component of prevention and health promotion, will lead to a healthier, happier and more productive America, while reining in skyrocketing health care costs.

Joe Moore, President and CEO of IHRSA. “At this critical time in our nation, as Congress debates the importance of physical activity as a core component of preventive health care, we are thrilled to join with USPTA to bring the message of Tennis – for the health of it! to Capitol Hill.”
+

Voice Your Opposition TODAY to
Governor Paterson’s Proposed Sales Tax on Health Clubs

Be Sociable, Share!

• 

Like You, 48% Not Willing to Sacrifice Their Health

Interesting statistics from a poll in Money Magazine. by Loni Kao Stark

When asked the question of what they were willing and unwilling to part with in a down economy, 1,383 respondents gave some interesting responses. For me was also an acid test of our collective values.

Not willing to give up:
48% said they are not willing to give up their Gym membership:
Thumbs up. I agree.
My body can’t be traded in and needs to stay healthy for a lifetime.

• SMC offers the best Personal Training in Mount Kisco
• Get Involved:  Saw Mill Tennis
• It’s All Aerobic: Try a Saw Mill Group Exercise Class
• Get Your Kids Involved: Ace Aquatics Swim Team
• Check out what Saw Mill Club has to offer. Try a Mini-Membership.

Be Sociable, Share!

• 

Revving Your Engine

Though some of the factors affecting metabolic rate can’t be changed, happily, there are ways to maximize the metabolism you’re born with-even when you’re dieting.
As scene on Oprah.com

Among the best ways is exercise. This includes aerobic workouts to burn more calories in the short term and weight training to build the muscles that will boost your metabolism in the long run.

“Since muscle burns more calories than fat-even while at rest-the more muscles you have, the higher your resting metabolic rate, which means the more calories your body will be burning just to sustain you,” Kimball says.

Personal fitness trainer Kelli Calabrese MS, CSCS, ACE, notes that every pound of muscle in our bodies burns 35 calories a day, while each pound of fat burns just 2 calories per day.

While 30 minutes of aerobic exercise may burn more calories than 30 minutes of weight training, Calabrese says, “in the hours following the cessation of exercise, the weight training has a longer-lasting effect on boosting metabolism.”

Having extra muscle also means you can eat more and gain less.

Adds Yanagisawa: “We don’t tell people to exercise while dieting only to burn calories-we also know that exercise builds muscle, and that is what will help you burn more calories and maintain the weight loss you work so hard to achieve.”

• SMC offers the best Personal Training in Mount Kisco
• Get Involved:  Saw Mill Tennis
• It’s All Aerobic: Try a Saw Mill Group Exercise Class
• Get Your Kids Involved: Ace Aquatics Swim Team
• Check out what Saw Mill Club has to offer. Try a Mini-Membership.

Be Sociable, Share!

• 

Looking to live a happier, healthier, longer life?

BOSTON-January 6, 2009-The International Health, Racquet and Sportsclub Association (IHRSA) announced today its call to action for anyone.

Join a Health Club.

Exercise is one of the best medicines we have to help keep us healthy and living longer. During times of stress and financial uncertainty, staying healthy is of the utmost importance. In our current economy, everyone desires a high return on his or her carefully planned investment. Such a return is achievable if you invest in yourself and your health this year, and exercise at a health club. You will reap the rewards of good health, happiness both year-long, and throughout your life.

IHRSA offers the following Ten Reasons To Join A Health Club In 2009:
Already a Member ?    Not A Member Yet ?

Heal Your Mind and Body:
Exercise can aid in the rehabilitation of illnesses and chronic disease, and improve your muscle strength, cardiovascular health, reduce stress, and help ease the effects of depression and other diseases.

Practice Prevention:
Exercise is a form of preventative medicine that research has proven can lower the risk of many chronic diseases, improve overall health and help stave off the effects of aging, arthritis, cancer, diabetes, heart disease, obesity, and osteoporosis.

Improve Your Work Life:
Studies have shown that exercise can boost employee morale, increase productivity, minimize stress, and lead to decreased absenteeism. On average, frequent exercisers among health-club patrons were absent from work only 2.11 days per year, compared to 3.06 days for inactive individuals.

Save Money:
Membership is an incredible value for the cost, especially when you consider the health benefits of exercise. Exercise is a preventive medicine and is part of the answer to health care reform. Sedentary lifestyles and their effects have driven up the cost of health care to all time highs. In 2000, obesity-related health care costs totaled an estimated $117 billion.

You Can Make a Difference:
Rates of overweight and obesity in America have never been higher. Today, roughly 34% of adults and 16% of children are obese. So play your part in reversing the nation’s overweight and obesity trend, and exercise.

Spread the Health:
Take the lead and be the example of healthy living and wellness for family, friends and your community.

Weather the Storm:
Health clubs provide a safe, and protective environment for working out, no matter what the weather.

Better Together:
Health clubs are a supportive environment to meet new people, build friendships, network, and find a workout buddy. Enlisting the support of others can increase motivation, help develop a sense of camaraderie, and better help you achieve your health and fitness goals.

Under the support and guidance of a professionally trained staff, including certified personal trainers, you can get the most out of your workout at a club.

Variety is the Spice of Life:
Health clubs offer more workout options in one space, than any other facility. From machines, classes, and basketball, to yoga, personal training and racquetball, you will never run out of ways to spice up your fitness routine at a club.

You Deserve It:
A health club membership is not a luxury; it is an investment in your health.

Fitness Solution:

• Check out what Saw Mill Club has to offer. Try a Mini-Membership.
• Already a Member: Get Involved – Take a look at SMC Event Calendar, there is something for everyone.
• Be the First to Receive SMC Program Information, Directly in your Inbox

Be Sociable, Share!

• 

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@s[email protected]

Be Sociable, Share!

• 

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.

Be Sociable, Share!

• 

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
  
• Receive Saw Mill Club News Directly in Your Inbox

Be Sociable, Share!

• 

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

Be Sociable, Share!

• 

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, [email protected] 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

Be Sociable, Share!

•