Kids on the Run – Saw Mill Club East

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Age-appropriate fitness activity for girls and boys 6-10 years old to reap the physical and emotional benefits of exercise in a fun and non-competitive environment!

New Groups Starting October 2!

6 week program for kids 6–10 years old

Fridays 4:30–5:15pm

$60 for members
$120 for non-members

Contact East Fitness Director Kris Geier:
Phone: 914-752-6910
Email: kgeier@sawmillclub.com

OHRA RYA Teacher Training

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Turn over a new leaf this Fall!

Find out what everyone is raving about!

Join Ohra Yoga’s 200 hour RYS Fall Teacher Training program

4 month program

Starts October 23

Meets over 7 weekends & 12 weeknights

check out www.ohrayoga.com for more details

View Flyer

Contact Michelle Briks to register:

Phone: (888) 980-OHRA (6472)
Email: ohrawellness@gmail.com

Member Testimonial – Swim Lessons

I just wanted to share how taking swim lessons with Jeff has changed my life…

New & Improved WiFi at Saw Mill Club

SMC Improved WiFi 2015

Best WiFi from Mount Kisco to Katonah!

Low Impact Workouts: They’re safer and more effective than you think

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Low Impact Workouts:

They’re safer and more effective than you think

The American Heart Association recommends 40 minutes of moderate to intense aerobic exercise three to four times each week in order to reduce your risk of having a heart attack or stroke. That exercise doesn’t have to be high impact activity, as low impact exercise can still provide you with a good workout, while reducing the risk of injury to your joints. Here are some reasons why you should consider a low impact workout over a high impact routine, if you live in Katonah, Mt. Kisco or Bedford.

Low Impact is Suitable for Everyone

Not everyone is capable of handling the additional stress a high impact workout brings. If you currently have joint problems, arthritis, stress fractures or sports injuries, you may experience pain while performing high impact exercise; you also increase your risk of strains and sprains considerably. If you are significantly overweight, are pregnant or have just started exercising, low impact exercise is recommended at least temporarily.

Target Heart Rate

Just because you are performing low impact exercise doesn’t mean you can’t still reach your target heart rate zone, which is between 65% and 85% of your maximum heart rate. (Check out new technologies like MyZone to assist better understanding your target heart rate zone.) You can still reach this level by moving faster and over­-exaggerating some of your movements. When walking, you can also vary your routine to include hills or inclines­­readily available here in Westchester­­ in order to make your heart work harder. Adding hand or ankle weights will increase the intensity as well. On an exercise bicycle or elliptical machine, you could also choose an interval program to help build endurance and elevate your heart rate a bit.

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No Lack of Activities

When it comes to low impact workouts, you never have to be bored with your training program. A few of the activities you can participate in are:

  • Bicycling
  • Roller or ice skating
  • Swimming
  • Cross country skiing
  • Rowing
  • Kayaking
  • Hiking
  • Tai Chi

Best of all, weight training, Yoga and Pilates can all be included in any one of these workouts to help build strong muscles and increase your range of motion without placing undue stress on your joints. As such, you’ll never have to tire of a routine, because there will always be something new for you to try.

When done properly, low impact workouts can be just as intense as high impact routines, but are much safer to do. Even if you’re not currently experiencing joint problems, you could still benefit from making the switch by preventing future problems from occurring.

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

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Quickstart Weightloss Program

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Weightloss: Drop Inches! Gain Energy!

Action: Keep Motivated with Group Support!

Nutrition: Guided Low Glycemic Eating Plan.

Training: Fitness with Your Own Personal Trainer… Your Key to Success!

  • 5 Week Program
  • 4 Group Meetings with Dietician
  • 4 1-on-1 Personal Training Sessions
  • 1 FREE JAM Per Week, Journal, Menus, Detox Plan

Program Starts Monday, October 5, 2015

Members: $325
Non Members: $425

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Registration Form

Contact Kathleen Goldring to register:

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

 

 

Wheels on Fire – Backbending Master Class by Lori McAlister

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Wheels on Fire – Tending the Sacred Heart Fire

A Backbending Master Class by Lori McAlister

Saturday September 19th

12:30-2:30pm

Journey into a progressive heart-opening flow toward Urdhva Dhanurasana (upward facing bow pose) aka wheel.
Wheel strengthens and lengthens the vertebrae, counteracting the spine compression that occurs as we age.
Practice tuning into the intelligence of the heart center as it guides you to deep inner wisdom, a fire that demands tending.

Level: Advanced beginner – intermediate
Cost: $30 members $40 non-members
To register: Contact Michelle: ohrawellness@gmail.com

Deep Water Training

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Deep Water Training

with Master Trainer Lynn Ozzello

Deep water training is a no impact workout using flotation devices to build muscular strength and endurance as well as challenge your balance.You do not need to know how to swim to participate.

Wednesdays 11:30am
Fridays 11:30am

Classes meet in the Pool Area

$85 per month
10 pack for $145 (expires in 90 days)

Drop-ins: $20 per class

 

See Fitness Director Kris Geier for more  information:

Phone: (914) 752-6910
Email: kgeier@sawmillclub.com

Kids on the Move

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Kids on the Move

Age-appropriate fitness activity for girls and boys 6-10 years old to reap the physical and emotional benefits of exercise in a fun and non-competitive environment!

New Groups Starting October 2!

6 week program for kids 6–10 years old

Fridays 4:30–5:15pm

cost:
members:$60
non-members:$120