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

Teaches Basketball: #1 Player Development Program in New York

In the Big Gym:

Winter Session: January 9, 16, 23, 30 & Feb 6, 13
Friday’s 4:30-6:00pm  Ages K-2 *
*Registration Required

Sunday’s 5:30-7:00pm All ages up to 17*
Monday’s 5:00 -6:00pm Ages 11 and under*
* Rolling Admission at the front desk.

Connect With Terry at Teaches100@aol.com

Teaches runs the #1 “Player Development” program in New York State. With over 400 players enrolled, our program helps boys and girls ranging from age 7 to 17, as well as NCAA Division I and NBA players. Teaches focuses on reinforcing the basics, attention to footwork, “live in-game” simulations, and a wide variety of drill work. Our “Player Development” trainers have learned from the some of the finest coaches in the country. We are motivated to share this knowledge with you and make you a better player.

Cooking I Soccer I Basketball I Music-Drums I Tennis I Saw Mill Pre-School I Tot Time I
Saw Mill Childrens’ Summer Camp I Swimming I Encore Dance I Pee Wee P.E. I
Children’s Enrichment

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

Northern Westchester Hospital Orthopedics and Sports Medicine Program

Sports Injury Prevention & Treatment
Thursday, November 6, 2008 • 6:30 PM

Whether young or older, weekend warrior or serious athlete… anyone who engages in physical activity is at risk of a sports-related injury. An expert panel of physicians and fitness specialists will discuss how to prevent sports injuries, as well as the latest treatment options available for adults and children with a wide range of injuries.

Guest Speakers:
Evan Karas, MD, Co-Chief of Orthopedics and Sports Medicine
Shoulder pain, rotator cuff injuries, overuse injuries in children and adults

Victor Khabie, MD, Co-Chief of Orthopedics and Sports Medicine
ACL injuries in young athletes, stress fractures in adolescent female athletes

Steven DiDio, MS, ATC, CSCS and Larysa DiDio, Owners, PFX Fitness
Injury prevention and long-term maintenance

JOIN US FOR THIS FREE PROGRAM. Refreshments will be served.
Register online at www.nwhc.net or call 914.666.1483.

• There is a Variety of Wellness Options at Saw Mill Club
  
• Personal Training - Get the knowledge, expertise and motivation you need to succeed
• Aerobic Exercise:  Swimming, Group Ex,Tennis

Have you been lax about your exercise?

If you’ve been lax about about your exercise routine and aren’t sure what you should be doing, new recommendations give adults and kids specifics on what they can do to reap important health benefits.

Adults need a minimum of 2 1/2 hours of moderate exercise per week, or one hour and 15 minutes of vigorous activity. And kids should get an hour of activity per day, according to the Physical Activity Guidelines for Americans announced earlier this month.

Those are the numbers the U.S. Department of Health and Human Services came up with after a two-year process that included having a 13-member advisory committee review scientific research on the effects of physical activity and health.

• Include Aerobic Exercise in your Routine:  Swimming, Group Ex, Tennis
• Take advantage of the guidance Personal Training provides.
• Get Kids Moving with Encore Dance, Saw MIll Basketball or Soccer.

Regular exercise can reverse age-related brain decline, according to a U.S. cognitive neuroscientist.

Prof. Art Kramer, of the Beckman Institute at the University of Illinois, says there’s substantial evidence showing the benefits of aerobic exercise and physical activity on such executive-control brain functions as task coordination, planning, goal maintenance, working memory and the ability to switch tasks.

As people age, a deterioration of white and gray matter in certain areas of the brain can cause cognitive decline, Kramer explained. He reviewed published research and found that several studies showed that regular moderate exercise that makes a person breathless increases the speed and sharpness of thought, the actual volume of brain tissue, and the way in which the brain functions. - The AGS Foundation for Health in Aging

• There is a Variety of Wellness Options at Saw Mill Club
  
• Personal Training - Get the knowledge, expertise and motivation you need to succeed
• Aerobic Exercise:  Swimming, Group Ex,Tennis

Your resting metabolism -
the rate at which your body burns calories throughout the day,is a major factor in how well you lose or maintain weight.

True, there are some aspects of metabolism that are beyond your control. But contrary to popular perception, you need not be stuck with slow metabolism, since there are many things you can do to increase it.

WHAT YOU CAN’T CHANGE: These factors influence metabolism, and there’s little we can do about it:

GENES: Chances are your parents or their parents had metabolisms similar to yours.
GENDER: In general, men have higher metabolisms than women.
AGE: Metabolism tends to become a bit slower with age.

WHAT YOU CAN CHANGE: These habits can increase your metabolism:

EATING BREAKFAST. Eating soon after you arise in the morning gets your metabolism going. If you skip breakfast, you miss out on several hours of higher calorie-burning. In fact, research studies suggest that people who eat breakfast are better able to manage their weight.

BECOMING MORE ACTIVE IN YOUR EVERYDAY LIFE. Even if you have a sedentary job, you can introduce small bursts of activity into your routine-taking the stairs instead of the elevator, walking instead of driving-that burn extra calories. BUILDING LEAN MUSCLE THROUGH EXERCISE. Muscle tissue burns calories at a faster rate than fat does. By strength training (working out with weights) regularly, you can increase your body’s amount of muscle and increase your metabolism.

Saw Mill Club Offers a Variety of Fitness Options

• Personal Training
• Group Exercise
• Spinning
• Tennis

The Power Of Focus

Here at Saw Mill Club, we believe focus is the key to better fitness results. Functional training is an exceptional way to achieve focus.

Why? Because functional exercise demands balance, stability and coordination.

If you take your mind off a functional exercise for even a moment, you’ll find it almost impossible to complete. The great news is your mental focus improves right along with your physique when doing functional training.

Two Ways To Make Your Workout More Functional

1. Stand On One Foot - When doing standing dumbbell exercises like curls, lateral raises and shoulder presses try lifting one foot off the ground. Every muscle in your body is recruited for stabilizing to help keep you balanced as you perform each rep.
2. Go Circular - The human body doesn’t only move straight up and down or to the side - so why only exercise that way. Try putting more rotational movement into your exercises.