Personal Safety Workshop

Be Prepared For Anything!

November 23

Girls only!

More than just physical skills:  learn about boundaries, aggression, danger, the importance of awareness and avoidance, and how to out-think a potential aggressor.

led by Erin O.
Krav Maga Black Belt level Instructor

Members $40
Non-members $50

Sign up by on the APP or email
Kathleen Goldring 

Saw Mill Club Welcomes Dr. Louis Campbell

Dr. Louis Campbell is a licensed Chiropractor and certified full-body Active-Release Technique (ART) provider; a technique utilized by most professional sports teams. As an athlete, he has the insight to treat sports injuries with greater understanding and first-hand knowledge. Dr. Campbell also provides spinal decompression for both lumbar and cervical spine. His attention to detail and caring manner provides his patients with individualized attention to meet their unique needs.

With flexible hours at our Saw Mill Club and 103 South Bedford Road locations, you will be sure to receive same-day treatment.

Most insurance accepted. For availability, please call 914.241.8000.

For more information, please visit

New Chiropractic Center at Saw Mill Club

SMC Personalized Pain Chiropractic Center

Saw Mill Club is proud to introduce Personalized Pain Relief Chiropractic Center, located near the Children’s Center.

Please take a minute to stop by and introduce yourself to the owner, Patricia Downey, DC, MS.

Learn more…

How to Conquer Your Fear of Spin Class

Senior Woman Cycling In Spinning Class In GymAnxiety about taking a spin class is only natural. The good news is that whatever the reason for your fear, there are ways for you to approach and conquer it—and have a blast in spin class.

Take Your Time
There is no rush in joining a spin class. If you need to, acclimate yourself first to the spin or stationary bicycles at your own pace, without taking a class. Do this for however long you like, whether it is a few days or a month.
In fact, spinning is a very individual exercise even in classes. Each spinner controls his or her bike’s resistance, and the resistance and pace the instructor suggests are only guidelines. By no means do you have to go as fast (or as slow) as the instructor suggests. Instructors will not single you out in class; their aim is to motivate you and help you reach your potential. You work as hard as you like.

Help the Instructor Help You
The first time you attend class, tell the instructor you are new and a beginner. Much of the time, instructors will even ask at the beginning of each class who is new so they can provide some tips and help ensure proper bike fit. However, seize the initiative and introduce yourself before class. You will be less rushed this way, and you definitely want the best fit as possible to reduce the chances of strain from spin class.

Pace Yourself
You definitely don’t have to spin every other day. In fact, many new spinners only attend one or two classes a week at first. Spinning is challenging and will cause you to be sore. Give your muscles and body time to recover.

Clothing and Preparation
Thigh chafing is common among spinners who don’t wear proper attire. Plan on long shorts that cover and protect your inner thighs. You can also wear padded bike shorts if the seat hurts you. Bring plenty of water and a hand towel to mop up sweat. Normal running shoes work fine; don’t let cost stop you from taking a spin class.

Other Tips

  • The more the merrier. If you’re worried about appearing self-conscious, ask a friend to come along. The friend can use a guest pass if he or she is not a gym member. Show up with a positive attitude and remind yourself of the benefits that will occur (better shape, firmer, toned  legs and so on).
  • Promise yourself a reward for going to spin class. Try to avoid food-based rewards, though. You could motivate yourself to go by buying a shirt you’ve wanted for a long time after class. Before long, you won’t need external motivators to go to class.
  • Get to the root of your fear. For example, if you are overweight and don’t want to appear out of place among model-like athletes in class, do a few things. First, peek in at one of the classes. It is hardly unlikely everyone there is in tip-top shape. Spinning is for everyone—male, female, overweight, underweight and so on. Second, change your mindset. Use these people to encourage you, not discourage you. Look ahead to a time when you will be more in shape instead of putting yourself down for the way you look. Spinning will also release natural feel-good hormones.

Is it better to workout in the morning or evening

morning wrkout pic 2Working out is a great way to lose weight, stay in shape and stay healthy.  It’s one of the easiest ways to decrease blood pressure, tension and stress and one of the best ways to increase muscle mass, lose weight and gain energy.  And yet people have such a hard time in keeping with a balanced schedule of working out.  Perhaps if they knew how much it would help them, more people would work out! One of the biggest burning questions for people is when is THE best time to work out?  In all honesty, whether you work out in the morning before work or in the afternoon/evening after work, working out is working out.  It’s better than sitting on the couch like a couch potato and doing nothing to stay active.  But, if you want to work out and you want to benefit from things like sleeping well, or having energy through the day, there are definitely times you specifically want to watch out for.

A Better Night’s Sleep

If you are one of the many people that needs a good night sleep and wants to wake up feeling refreshed and energized, working out in the morning is a great way to reach this goal.  A study was done recently which tracked the different sleep patterns of people who were ages 40 through 60, these people walked for 30 minutes on a treadmill about 3 times a week.  In the study all of the people worker out during different peak hours of the day – from 7am to 7pm.  Those people that got on the treadmill and worked out at 7am slept longer and had a much deeper sleep cycle than the other people that exercised at other points during the day.

Healthy Living

Not only did the people that worked out in the morning get a better sleep, but these people also had an increase in health and cardio health, lower blood pressure, and more importantly; a decrease in anxiety and stress during the day.

A Safer More Energized Day

Another study was done and it also had people that were working out from 6am to 6pm.  The people that worked out at 6pm had much more energy the following day.  In fact, most of them reported an increase or a “spurt” in energy like they did not experience before.  People also tend to injure themselves less in the afternoon when swimming, running, walking or rock climbing because your muscles and bones are already adaptable from your core temperature therefore making exercise easier, as well as safer.

The time you choose is really going to depend on what you want from your workout schedule.  Do you want a better night’s sleep or do you want more energy?  But, the biggest thing to remember is that you can’t get healthy, lose weight or have any of the above mentioned benefits if you don’t take the first step!  Even just 30 minutes a day will do so much more for your body, mind and spirit.  You don’t have to run a marathon or swim an ocean.  Just start with something easy like walking outside or jogging inside if you don’t feel comfortable enough.  Before you know it, you will be reaping benefits like crazy from working out and you’ll wonder why you didn’t start sooner… much much sooner!

3 Great Knee Rehab Exercises

Boring Knee recoveryIf you’ve suffered a knee injury, you should perform distinct exercises to re-build strength and increase flexibility. Such exercises will prevent re-injury and boost your chances of attaining a comfortable, pain free life. Let’s take a close look at a couple of the best knee rehab exercises.

Quad Knee Strengthening

Strong quad muscles help to maintain pain free knees. Quads are the muscles at the forefront of your thigh. One of their functions is to keep the knee straight. Strong quads increase the chances of maintaining healthy knees and improve damaged knees that are in the process of rehabilitation. You should perform quad clench exercises on a regular basis. The purpose of quad clenches is to add strength to the quads as well as maintain the current strength that they already have.

Begin by either lying down on your back or sitting upright. Make sure that your targeted knee and leg are both straight. Push your knee downwards to put tension on the quad muscles. The muscles will clench tightly together. Hold this position for three to five seconds. The quad clench exercise should be performed in a repetitious manner. Do a quad clench twenty times every four hours or so. If your knee won’t fully straighten, put a soft object like a large nerf ball or a folded bedspread below your ankle to elevate your leg. The heightened elevation will facilitate the straightening of the knee. Now perform the quad clench as described above.

Straight Leg Raise

This exercise improves quad muscle strength without forcing the knee to bend. As described above, strong and fit quad muscles are imperative to knee strength and durability. If you have a weak back you might want to skip this exercise as it does put a small amount of strain on the back.

To perform the straight leg raise, lay down flat on your back. Straighten out the knee that you want to exercise. Leave the other leg bent at a comfortable angle. Now pull your toes on the straightened leg towards your body. Make sure that the front thigh quad muscles are tightly clenched together.

Next, raise your foot and lower leg above the ground and hold this position for about five seconds. Then lower it to the ground in a safe and slow manner. You must keep your knee straight during the duration of this exercise. Perform the straight leg raise about fifteen or twenty times in a row, twice per day. You can add weight by wearing a sneaker or a mobile ankle weight in order to make the exercise progressively intense.

Knee Marches

Knee march exercises increase strength while not overburdening the knee joint. To perform a knee march, sit upright in a chair with both of your feet flat on the ground. Now move your legs up and down in a marching motion one at a time. Begin this movement by lifting at the knee until you feel a tightening of the hip. Then lower the knee downwards so that the foot once again rests flat on the ground. Now do the same with the other leg. Keep knee marching each leg, one after the other for a full minute.

Perform the knee march exercise two or three times per day. It is best to knee march after you’ve been sitting still for a half hour or more. It will loosen up your knees and stimulate blood flow. If you’d like to ramp up the knee marching intensity, either  increase your marching speed or wear ankle weights for an additional challenge.

How to Eat & Drink at Your Holiday Party

Holiday-food-blog-pic-1You can maintain your health and wellness going into the new year while still enjoying holiday parties. The key is to make a personal vow to eat fairly healthy at these parties and actually sticking to this promise. Do not lie to yourself. It is acceptable to eat some salty and sweet foods as well as some alcohol during your holiday get-together but it is important to not over-eat. Let’s take a closer look at how to eat at holiday functions.

Party atmospheres usually tempt people to go overboard on both food and drink. You can maintain your well-being and your body by consuming in moderation. Make a plan beforehand. Think of what sorts of foods and drinks will be present at the party and what you’d like to have. Do not eat more than you would during a typical meal. You’ll be able to satisfy yourself by trying out variety of tasty foods and drinks. That should be enough to satiate your cravings. There is no need to gorge on more food than you would normally eat just because it is available for free. Don’t use the availability and lack of expense as excuses to binge on salty foods, desserts and alcohol. Stick to your original game plan of satisfying normal cravings, trying a moderate amount of different foods and having a few drinks.

Be sure to eat the morning and afternoon of the party. That way you won’t be tempted to over-eat when faced with tables full of tasty holiday treats. It is prudent to eat a snack immediately before attending the party. This will help you abstain from gorging on unhealthy foods. If you don’t want to eat a snack beforehand, then drink a tall glass of water to fool your body into feeling more full than it actually is.

Once you are at the party, grab a small plate and re-fill it only once or twice. If you pick a smaller plate you’ll be less likely to over-consume. You’ll also be more self-conscious about repeated trips to the food tables as you’ll think that other people are taking notice of your excessive eating habits. Keep in mind that it usually takes the stomach about twenty minutes to send signals to the brain that it is full. So, one small to medium size plate might suffice for the evening. Be picky. Try a little sample of everything. That way you can feel satisfied while experiencing all of the tastes that the holiday party has to offer.

When choosing what to drink, try to avoid sugary drinks as they usually are high in calories. Limit yourself to only one or two alcoholic drinks since they are often high in fat and full of calories. You should try to consume water or other liquids before eating in order to reduce your food cravings. Have a drink or two while small talking with other party guests. You won’t rush into eating and can fill up your stomach with fluids. Try to socialize away from the food tables so that you are less tempted to graze throughout the party. All of those small finger foods can add up quickly.

Bring some tic tacs or gum to keep as a reserve in case you are tempted to go back to the food tables for unnecessary second and third helpings. It will also keep your breath extra fresh for the many face to face interactions that you’ll have throughout the evening. Remember, holiday parties are supposed to be about having a good time while socializing. They aren’t supposed to be about eating food.

How to Keep Your Workout Routine During the Holidays

Isolated Red Christmas Stocking A Holiday OrnamentThe holidays are special time filled with laughter, relaxation and good food. However, they can be a bad time for your waistline — all that fattening food combined with snowy weather and family reunions can sap your drive and willingness to maintain your exercise regimen. What’s worse is that these bad habits can carry over into the new year, making it even more difficult to get back on track to your health and fitness goals. Here are a few handy tips for those who want to keep their workout routine even during the most wonderful time of the year.

1. Workout with your family

Spending time with your family is one of the best perks of the holidays. However, there is no reason to spend that time together sitting inside the house. Instead, dress up and go outside — walking, sledding, and snowshoeing are great exercises that help burn those extra holiday calories while allowing you to spend time with your loved ones. To push you and your family even more, start your day with a 15 to 30 minute yoga session before breakfast.

2. Exercise before meals

Do a 5-minute workout before each meal to boost your metabolism. Pick five exercises and repeat each for one minute before you sit down on the table. You can choose from squats, pushups, abs, running in place, or jumping rope — anything that will get your body moving and calories burning. By the end of the day you have performed a 15 to 20 minute workout.

3. Condense your normal workout

If you’re exceptionally strapped for time, you can shorten your normal exercise routine by condensing it into a smaller number of more intense exercises. For best results, your condensed workout should consist of three upper body exercises and three lower body exercises. Start by jogging in place or doing a fast walk and then perform the main exercises, starting with the ones that target your lower body. End the routine by jogging in place again to cool down. Repeat the entire routine two or three times and end with stretches. This workout will maintain your fitness levels without being terribly time-consuming.

4. Work out in the airport

If you’re traveling during the holidays, you will be spending a lot of time in airports with nothing to do. Make a use of that time by doing a workout on the move. Doing a full-body workout is impractical, but you can always walk around the terminal. Ditch the train or convey belts and walk from gate to gate or use the stairs and carry your luggage instead of pulling it behind you.

5. Do a workout while sitting in the car

If you are driving long distances during the holidays, you can always do a workout in the car. Contract the muscles in your shoulders, abs or legs for 15 to 30 seconds, relax, and then repeat as many times as you can. You can also bring along small weights and do biceps, triceps and wrists curls if you are not driving. Before you know it, you have performed a 30-minute workout.

The holiday season doesn’t have to spell doom to your exercise routine and healthy lifestyle. By following these tips, you can stay active and on track to your fitness and health goals. Always remember to stay active, because the only person who can take you to your fitness goals is you.