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

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

Get Connected with Small Group Training using a Stability Ball

The dynamic nature of the stability ball improves:

* Strength
* Balance
* Endurance
* Posture
* Coordination

Hour Sessions
Tuesdays: 10:30 AM to 11:30 AM
(including a cardio component)
December 9th and/or16th *All Levels Welcome

Half Hour Sessions
Thursdays: 10:30 AM to 11:00 AM
December 11th and/or 18th *All Levels Welcome

Download Registration Complete and return to Debby or Fitness Desk
Contact: Debby Rosenberg DRosenberg@SawMillClub.com

• Kinesis -  250 exercises and movements which improve strength, flexibility and balance.
• Mixed Martial Arts - values of self-discipline, concentration, motivation and perseverance
• Stability Ball training - Have a Ball – While Gaining a Stronger Core
• Total Wellness Boot Camp Lose Body Fat I Gain Strength and Endurance

1-on-1 Personal Training
•    Saw Mill Personal Training Volume discounts available – please inquire!
•    Holiday Gift Cards

We think now is the exact best time to become the best you can be.

Invest in Yourself
We would like to offer you a $100.00 rebate.

So here’s an invitation to join us for any variety of fitness training you want. And if you complete your training before the end of this year you will receive up to a $100 rebate.

Invest in Yourself. Hey, right now it pays off more than any other you could make!

Make A Connection: Contact Andrew Guida at 914-241-0797 x 3029 or e-mail at aguida@sawmillclub.com

• Kinesis -  250 exercises and movements which improve strength, flexibility and balance.
• Mixed Martial Arts - values of self-discipline, concentration, motivation and perseverance
• Stability Ball training - Have a Ball – While Gaining a Stronger Core
• Total Wellness Boot Camp Lose Body Fat I Gain Strength and Endurance

1-on-1 Personal Training
•    Saw Mill Personal Training Volume discounts available – please inquire!
•    Holiday Gift Cards

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

Burn More Calories When You are Not Exercising

You want your body to burn calories at the highest possible rate even when you’re NOT exercising when you’re at sitting at your desk, relaxing at home, even sleeping.

It’s called your resting metabolic rate (RMR), and you CAN increase it.

One of the surest ways is by building more muscle mass through strength training. Muscle can burn 3-5 times more calories than fat does. So the more muscle you have, the more calories you’ll burn. Even when you’re staying perfectly still.

And you don’t need to invest much time. Working with weights for as little as 20 minutes two to three days a week can be enough to crank up your RMR over time.

• 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.

Better Nutrition, Better Habits

Even if you’re not trying to lose weight, there are good reasons for eating 5 or more small meals daily rather than the traditional, larger 3 meals a day.

• Headaches, fatigue and even poor sleep can be signs of low blood sugar levels. By eating every 3 to 4 hours, you can keep your sugar levels steady and reduce these common health problems.

• Eating regular meals promotes better digestion and can reduce constipation and acid indigestion.

• Small frequent meals aid in weight loss because keeping blood sugar levels steady helps reduce food cravings, bingeing and overeating.

• There is a Variety of Wellness Options at Saw Mill Club
  
• Trying to Lose Weight? combine Nutrition with Personal Training
• Aerobic Exercise:  Swimming, Group Ex, Tennis

The Latest Training Technology: Kinesis
from Technogym

Get Connected! With Group Training
Join one of our complimentary half-hour demonstration sessions throughout November.

There is no better time to start getting healthy and Living Better. With our newly expanded training space and Kinesis™ Technology you will find the motivation and added support needed to meet success.

• Download Demonstration Times
• Hours on SMC: Event Calendar (in brown)

When we work as a group, we win as a group!

• Get Involved: Fill out a Group Training Scheduling Form: Get matched up with other members at your fitness level.
• Take advantage of our complimentary open house hours.

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