Reflexology

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Reflexology

We have all put our foot in our mouth—

Don’t make the same mistake with your feet again!

Put your feet in our licensed and professional hands and save them from unnecessary aches!

Book a Reflexology session with Alicia DeMello, LMT at the Front Desk

and receive $10 off the normal rate.

 

Introducing the all NEW Saw Mill Club Mobile App

COMING SOON…

the ALL NEW Saw Mill Club Mobile App

View the most up to date class schedules, sign up for a spin class, check your account or book a court wherever you are with our new mobile app, launching soon in the iPhone App Store™, and the Android Play Store™.

This Summer, immerse yourself in the Yoga Life

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Join Ohra Yoga’s 200 hour RYS

Teacher Training Summer Immersion

This 4.5 week summer immersion Meets Monday–Friday

July 14–August 12

Mondays: 12:00– 8:00

Tuesdays: 12:30–8:30

Wednesdays: 12:30–8:45

Thursdays: 1 1:00–7:00

Fridays: 9:30–5:30

Small group classes and personal attention make this the perfect choice for all Yogis this summer!

check out www.ohrayoga.com for more details

View Flyer


Contact Michelle Briks to register:

Phone: (888) 980-6472

Email: ohrawellness@gmail.com

How to get your cardio in without running on a treadmill

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How to get your cardio in without running on a treadmill

Cardio is an important part of any exercise program, and you should include between  30-90 minutes of blood pumping movements three to five times a week. Benefits of cardio workouts include weight loss, heart and lung health, increased bone density, better sleep, reduced stress and anxiety, and more energy.  Your cardio training should be supplemented by mobility work and strength training in order  to see maximum results, and you can vary the type of cardio you do to keep yourself motivated. While the treadmill is often the “go to” piece of equipment at the gym, there are plenty of other ways to get that heart rate up without running. Here are four ways you can mix up your cardio routine:

Group Classes
Spinning, Zumba, TRX, boxing, and even power yoga will elevate your heart rate and help you burn calories. Group fitness classes are great ways to stay energized and motivated. Whether you want to dance away your calories or take out your aggression on the punching bag, trained fitness instructors have created programming designed for maximum results and fun. If you’re new to the class, take a moment to introduce yourself to the instructor and let him or her know of any injuries or issues you might have. Don’t feel frustrated if you miss a step or have to scale some movements, a little time and a lot of sweat will have you racing to the top of the class in no time.

Bikes and Stair Climbers
If the treadmill has you feeling like you’re on the road to nowhere, try a new piece of equipment. Bikes, stair climbers, and cross trainers all give you a great cardio workout, and focus on other areas of the body. Adding some variety to your cardio programming gives other muscles a chance to do some work, and keeps you heart rate elevated. By changing your routine and throwing in some new equipment every once in awhile, you can stave off the dreaded plateau, and shave some time off your PRs next time you hit the treadmill.

Get a FREE 45 minute Training Session at Saw Mill Club East!

Swimming
Swimming is a a great full body workout and  is easier on your knees than running. Swimming laps not only gets your heart rate up, it engages your core, back, shoulders, and arms in a  way other cardio exercises can’t. Not ready to swim laps? Give water exercise a try. Whether you swim laps on your own, join the swim team, or explore H20 Exercise, you’ll get all the aerobic and cardio benefits without the joint pain and stress.

High Intensity Workouts
If you’re pressed for time or are wary of equipment, a body weight, high intensity workout will get you fit, fast. Combining short bursts of activity, like squats, lunges, burpees, jumping rope, push ups, and situps, with brief rest periods keeps your heart elevated and your body moving.

Knowing you’re working hard for a short period of time allows you to give your workout 100%. You’ll feel this workout in the morning, and you’ll see results quickly.

Even if the treadmill is your tried and true equipment, you and your workout can benefit from additional cardio work. By incorporating new cardio routines into your fitness plan, you can avoid burnout and stay motivated.

For further information or to schedule a Free Personal Training session, contact East Fitness Director Kris Geier:

Phone: (914) 242-9760
Email: kgeier@sawmillclub.com

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

American Red Cross Safety Courses

red cross blast

Saw Mill Club is offering 3 more Lifeguard Training Courses and one more Re certification Class before the summer gets fully underway.  Take advantage of the final few summer certification classes and the summer job possibilities……

View Lifeguard Training Flyer

View Lifeguard Recertification Flyer

For more information, please contact Aquatics Director Tammy Neubauer:

Phone: (914) 241-2032
Email:
 tneubauer@sawmillclub.com

Introducing the all NEW Saw Mill Club Mobile App

COMING SOON…

the ALL NEW Saw Mill Club Mobile App

View the most up to date class schedules, sign up for a spin class, check your account or book a court wherever you are with our new mobile app, launching soon in the iPhone App Store™, and the Android Play Store™.

Summer Fest Open House

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SUMMER FEST OPEN HOUSE


Saturday, June 20


10:00am– 4:00pm


Let’s have fun and kick-off the Summer the right way!


All kinds of classes to choose from:

  • Spin Classes
  • Boot Camp
  • Yoga Classes
  • Barre Training
  • Zumba®
  • Cardio Aerobics

Family Fun:

  • Bounce House
  • Face Painting
  • Kids Yoga
  • Balloon Animals
  • Family Boot Camp
  • Spiderman

Poolside Music with DJ


Complimentary Barbeque from 02 Living


Prizes!!! Giveaways include:

  • $100 gift certificate
  • 3-month membership

Special alert… bring friends, they are FREE for the day!

View Flyer

Contact JoBeth for more information:

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

SMC Information Series – Great Exercises to do In a Pool

SMC-Information-series

Great Exercises to do In a Pool

One of the best things about working out in a pool is the deceptive ease of movement. Since the water effectively reduces your weight, exercises done in a pool can feel less strenuous; but make no mistake – your muscles are getting the full benefit of the exertion. If you doubt this, take a look at Olympic gold medalist Michael Phelps – he eats 12,000 calories per day and yet pool work keeps him lean and strong.

Get a FREE 1/2 Hour Swim Lesson at Saw Mill Club

Water: Nature’s Strength-Trainer

Of course, you’re probably not an Olympic-level athlete, and so the workouts you’ll be doing won’t quite be on Phelps’ level. However, you can most certainly use the many advantages water has for both muscle-toning, strength-building and enhancing your cardiovascular strength. Water offers a natural resistance, without the joint stress of weight-lifting. It’s practically impossible to injure yourself when shoulder-deep in a pool and jogging. In fact, it’s a good idea to run flat on your feet and not on your toes, because the all-encompassing, smooth resistance of water can be deceptive; you may find yourself unable to walk without extreme calf-soreness the next day if you don’t jog to moderation your first time.

Benefits of Running in a Pool

Running in water will build your endurance up to levels you didn’t think they could reach – all without stressing your knee joints or adversely-affecting the tender joints in your ankles. A single day of moderate running around the pool for 20 minutes will have an effect comparable to at least an hour of open-air running – without any joint pain. Additionally, your lung capacity will increase.

Body Workout Exercises

The natural resistance of water easily lends itself to toning and strengthening exercises. An inevitable consequence of these strength-training workouts is that you also burn fat, because of the continuous exertion. Even in-between sets, your body doesn’t get a total break because the water’s resistance is always in effect.

Strengthening the Arms

The biggest muscles on your arm are your triceps, and you can get them stronger by simply extending your arms straight out in front of you, palms flat, and pushing down on the water’s surface. Once you reach your hips, rinse and repeat for three sets of 15-20. To work out your smaller biceps, just perform the reverse motion: start with your arms straight at your side underwater. Raise them up with the palms facing the sky until they are out of the water and parallel to your shoulders. Perform this for at least three sets of 15-20 reps.

Strengthening Your Back

This workout also works the shoulders: underwater pull-ups. Using the edge of the pool to hold onto, lower yourself into the water and use your arms to pull yourself back up. Find a number that’s comfortable for you and do 3-4 sets of this number of water-aided pull-ups.

Strengthening Your Legs

In water, you can even jog in place to get a better workout than on any treadmill. Once you graduate from that, running around on your tiptoes will really get a burn going in your calves and develop great strength in them. For your gluteus maximus and hamstrings, underwater body-squats are highly-effective – and remember, they almost certainly won’t hurt your knees. A more fun exercise is also very effective for developing strength in the lower extremities – the kickboard. Borrow one of these flotation devices and hold onto it while kicking in a scissoring motion.

 

Saw Mill Club offers a vast array of water exercise classes that will provide non weight bearing, cardio and strength conditioning.

We have:

  • Deep Water Workouts
  • Aqua Zumba
  • Aqua size classes
  • Strength and conditioning classes
  • Touch of water yoga.

For more information, please contact Aquatics Director Tammy Neubauer:

Phone: (914) 241-2032
Email:
 tneubauer@sawmillclub.com

 

Visit our website for our full schedule of water classes

 

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

MyZone Info Series

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New Group Exercise (tech) program:

MyZone Info Series with Kathleen

technology training sessions 101

Sundays 10:15am

In the Spin Studio

Starting June 7

Learn how to add MyZone heart rate technology to your exercise plans and take your workouts to the next level.

 
You will learn:

  • Heart Rate Training Zones
  • How to maximize your workout minutes
  • How to include your outdoor training efforts in your Zone