Father’s Day Massage Special

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Know a stressed out, overworked DAD?

Help him feel like a new man with our signature Muscle Ease Massage

Let him relax and re-energize in a 1 hour session of soothing stress relief

We start with moist heat to relax the tension, followed by a customized therapeutic massage to further reduce tension and stress, Biofreeze to ease muscle aches and a cool, soothing ice massage to invigorate and revitalize those aching muscles.

Our signature Muscle Ease session is only $115 and makes the perfect gift.

He’ll thank you for it.

Father’s Day is June 21st

Gift Certificates are Available For All of Our Services

Contact Massage Director Debbie Kimbrough for more information:

Phone: (914) 241-0797
Email: dkimbrough@sawmillclub.com

This offer expires June 21st and cannot be combined with any other offer.

Kids on the Run

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Family Strides presents:

 

Summer Fun Fun Fun 

 

Kids on the Run

 

Kids train to run a 5K…while having a great time playing fitness games and learning about nutrition!

 

July 11-August 29
8 weeks

 

Saturdays 9:45–10:45am
  • Fox Lane HS track
  • Meets weekly
  • Kids t-shirt
  • Final class = picnic
Parents: get involved too…for FREE!  
  • Adults Walking club
  • 1 hour outdoor Beginner Yoga
  • Session for adults
Members: $120
Sibling discount: $100
Non members:$150
Sibling discount: $120



Register with Kathleen: 

Peak Perfomance Weekend Schedule Changes

SMC East Peak Peformance Update 515

 

Attention all East Lap Swimmers

We will be hosting Olympic coach Nick Baker and Peak Performance Swim Camp

Saturday May 23rd thru Monday May 25th

View Special Schedules

Contact Tammy Neubauer for more information:

Phone: (914) 241-0797
Email: tneubauer@sawmillclub.com

Noble Teen Yoga Camp

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Noble Teen Yoga Camp

This specially designed program for teenage girls includes twice daily yoga classes with breathing, meditation and relaxation techniques, and includes daily creative workshops for self empowerment, positive thinking and creative visualization. We’ll break for lunch at the outdoor pool where you may swim or just lounge and relax and have fun.

This is a unique opportunity to experience the benefits of yoga in a caring and supportive environment and:

  • Realize the amazing power of your body and mind
  • Improve posture and confidence
  • Learn to calm the mind and body and let go of stress and tension
  • Increase strength and flexibility
  • Build positive energy and get motivated

Be Brave
Be Free
Be Noble

June 29 – July 3
&

August 17 – 21
11:30am–5:00pm

Members: 1 week: $350.00
Non-members: 1 week: $400.00
Please contact Yoga director Kathleen Goldring for more information:

Phone: (914) 241-0797
Email: kgoldring@sawmillclub.com

TechnoGym: It’s Lifestyle Management

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TechnoGym: It’s Lifestyle Management

When you were in high school and college, life seemed easy. No matter how much class work you had to do, there was always plenty of time left in the day. It was easy to look at working adults and say that you would never get so focused on work that you neglected to exercise. It was also really easy to blame them for not making time for things outside of work. Once you get out into the work world you find out that it is not at all what you expect, from the schedule to your energy levels. You were right about one thing though: it is about making the time for yourself.

What you know now that you didn’t know back then was how easy it was to think that you are doing enough to stay fit. You think that you’ve done enough jogs for the month only to realize that it’s the end of the month and you haven’t worked out at all for two weeks.

It’s not just about time management; it’s about life management.

With Technogym, you now have the tools necessary to learn to manage your time and workouts. While it doesn’t feel like it when you are young, if twenty or thirty minutes are all you have to spare that is enough. It’s about lifestyle management.

The equipment can help you determine your current fitness level so that you can safely get back into a workout regiment. It is far too easy to over-estimate your abilities when you start to take your workouts more seriously. This can not only cause you physical harm, it could mean that it will be even longer before you will be able to resume a regular workout.

Here are a few of the different programs and technologies that can really help you get back into a healthy, more fulfilling lifestyle.

Learn more about Techno Tuesdays

One of the most comprehensive programs is in the cloud. With UNITY, every piece of equipment that you use records what you do and stores the information in the cloud. This means that workouts you do at home or that you add manually, your entire workout regimen is stored in one place. If you want to see what kind of progress you are making, you won’t have to coordinate between what you do at the gym versus what you do at home or with friends.

VISIOWEB, also available in the cloud, lets you personalize your workout. This lets you plan if you want to get outside to workout (if the weather is nice) or plan to hit the gym. You can setup the programs you want to watch or music you want to listen to as you exercise. It even lets you share your experience over social media if you had a particularly good workout.

Both the Personal Wellness Solution and Coach Solution can act as a personal trainer to help you create a schedule that will meet your goals. With Coach Solutions you can setup timetables and locations so that you can plan ahead.

Ultimately, your health and wellness are your responsibility, but that does not mean that you have to treat it like a chore. Technogym makes it easy to establish the workouts you want based on your skill level and goals. From there, it will handle all of the logging and tracking so that you can focus on getting in shape and staying healthy.

Find out more about how Saw Mill Club can help you Live Better!

Join the Prenatal Yoga Community

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Join the Prenatal Yoga Community @ Saw Mill Club

Sleep better
Breathe better
Birth better
Our prenatal yoga community offers nurturing open level yoga classes that are specially designed to cater to the emotional, anatomical, hormonal and muscular changes that occur during pregnancy.
Childbirth education and current birthing trends are woven into each class to help the new mother feel more confident and prepared during pregnancy, labor, and motherhood.
Beginners Welcome!
  • Classes are held locally at Saw Mill Club (membership is NOT required)
  • Child care is available
  • Class are on-going
  • Join anytime
For more information contact Kathleen Goldring:
Phone: (914) 241-0797

Modern Moms enjoying A Modern Mother’s Day

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Modern Moms enjoying A Modern Mother’s Day.

SMC Information Series… 5 Great Lower Back Exercises

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5 Great Lower Back Exercises

The lower back is one of the easiest parts of the body to injure, whether at the gym, at play or at work. So when it comes to this particular body part, an ounce of prevention really is worth a pound of cure. These guidelines will help to strengthen the lower back with minimal risk of injury, but as always, ask a physician before engaging in any new exercise program.

First, Stretching Exercises

Stretching exercises are a good idea before the start of any physical activity, especially a workout, but the lower back isn’t the easiest party of the body to stretch. Sometimes we have to get creative.
Lay on your back on the floor with your buttocks pressing against a wall and your legs flat against it pointing up. This stretch relaxes the lower back and drains excess fluid from the knees, ankles and feet.
Now lay on your back with your knees bent toward your chest. Put your arms out straight against the floor in a T form for balance and lower your knees, legs still bent, to the floor next to your left arm. Hold this post for a minute or two and then repeat on the right side.
Finally, lay on your stomach, legs straight behind you while propping yourself up on your forearms. Your elbows should be directly under your shoulders. Press forward with your pelvis while pressing down with your palms and the tops of your feet. Your pose will resemble the Sphinx. If you are doing it right, you will feel the sensation in our lower back. Hold this pose for as long as it feels comfortable and remember to breathe.

Get Your FREE 45 Minute Training Session at Saw Mill Club

Get on the Ball

These dynamic stabilization exercises will help to strengthen the secondary muscles of the spine.
Lay on your stomach over a large exercise ball. Raise one arm at a time over your head and then lift one leg at a time a few inches off the floor. Do not arch your lower back during this exercise.
Now walk your hands out until the ball is under your legs instead of your stomach, then walk back till the ball is back under your stomach.
Advanced users can do a few push-ups while the ball is under their legs.

Walk the Plank

The side plank is a great way to build strength for the core muscles that support your lower back.
Lay down on your left side, leaning on your elbow with your body in a straight line. Tighten your stomach while lifting your hips from the floor and keep your body in a straight line. Hold this position for half a minute and lower your hips back down. Complete three sets and then repeat on your right side.

Bridge the Gap

Lay on your back again with legs bent up and feet level against the floor about as wide apart as your hips. Tighten your buttock muscles while you lift your hips for a slow count of a few seconds. Do ten reps. Once you need more of a challenge, lift one leg straight up toward the ceiling while holding the pose. This is very challenging.

Don’t Forget to Work on Your Core

Exercises that strengthen your stomach, back and leg muscles will make you less vulnerable to back injury. It is most important to trust your body. If you are feeling back strain, it is best not to do straight or bent-let sit-ups, leg lifts or lift heavy weights above your waist until you feel better.

Find out more about how Saw Mill Club can help you Live Better!

Harmony Yoga Workshop

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Harmony yoga workshop

with

Satveer Kaur: Restorative Yoga Session
Satya Franche: Kirtan Session
Friday May 29
5:00–7:00pm

Member: $30
Non Member: $35

To register in class, please sign up with Satveer Kaur

Or Email Kathleen Goldring: kgoldring@sawmillclub.com

or at the front desk at Saw Mill Club

You have not experienced a deep sense of peace and well being until you have been transformed by the unique properties of Kirtan after a deep restorative yoga class.
These two methods work in Harmony to deliver an overall physical and mental relaxation designed to eliminate fatigue and stress that result from your daily activities.
Time to slow down, to breathe deeply and to RELAX!

KIRTAN is a form of devotional chanting whose roots go back over 500 years to India. It is a form of Bhakti Yoga (yoga of devotion) and has the power to open the heart. The singing is accompanied by musical instruments and rhythmic drumming and the audience is encouraged to participate by chanting . You will not be able to resist the urge to join in! In its heartfelt expression kirtan can induce profound states of meditation, bliss and ecstasy.

In a simple word, Kirtan is relief.