Quickstart Weightloss Program


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

Members: $325
Non Members: $425

Begins April 4th

Registration Form

Contact Kathleen Goldring to register:

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

How to get your cardio in without running on a treadmill



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 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!

o2 Living – The Mindful Palete


Kais Abiraad heads up the food and beverage service for Saw Mill Club. With a deep history in country club management, he brings a very warm and hospitable mindset to food preparation and food hospitality.

SMC O2living kale salad
Kale salad

With blueberries , avocado, lemon, walnuts and extra virgin oil . Topped with seasonal greens

SMC O2 living california chicken-wrap 515 Chicken California WrapBreaded chicken breast, lettuce , tomato , avocado and American cheese on whole wheat wrap

Check out our Full Menu at the Saw Mill Club Cafe


Childhood Obesity…. Know the Facts

SMC obesity know the facts 215

Join us in our fight against childhood obesity.  

This worldwide campaign and contest will bring awareness to millions.

Saw Mill Club is competing as a team to raise as many moves as possible for this campaign.

The winning clubs get donations from Technogym to their local high school or charity.

SMC Learn More TG 215

Ask a Personal Trainer for more information.

Let’s Move for a Better World!

Contact Katie Simco for more information:

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

5 Myths About Gluten Free

Nutrition Blog Photo 1While gluten-free diets may seem to be the craze right now, there are some myths out there that you will want to look into before deciding whether or not to go ‘G Free’ as they say.

  • First, note that there is a great deal of research behind tomes such as ‘Wheat Belly’ and ‘Grain Brain’.  Both Doctors William Davis and David Perlmutter have done extensive research into just what grains do to both the brain and the body.  However, they are not simply advocating that you start eating everything labeled ‘gluten free’, and for good reason.
  • This leads to the second myth, that anything labeled ‘gluten free’ is good for you.  Not true, not true at all, actually. If you are shopping the perimeter of the store, and choosing vegetables, fruits, meats, and dairy products, then yes, these are excellent grain-free options. However, if you are simply perusing the rest of the store and adding ‘gluten-free’ candy, cakes, chips and other processed foods to your cart, then you are missing the point.

These gluten-free processed foods have added salt, sugar and other chemicals to make them look and taste like the original product. Adding sugar to your diet in place of grains is simply replacing one ‘bad’ item with another.

  • The third myth is that this type of eating is healthier. Based upon the previous statements,  you can see that if you are adding more processed, sugar-laden items to your diet, it is definitely not healthier.
  • Another myth is that by eating gluten-free, you will lose weight. If you are replacing grains by eating more fruits, vegetables, lean meats, low-fat dairy items and healthy fats, you probably will.  However, if you are replacing those grains with sugary, processed foods, you will not lose the weight, and you might even gain some!
  • Finally, the fifth myth that you should look into is that ‘everyone’ these days is allergic to gluten. What the studies are showing today is that many people have a gluten sensitivity, but not a full blown allergy. Gluten sensitivity and Celiac’s Disease and completely different things. If you do believe that you have a gluten allergy, you should see a doctor.

The most important thing to take away from the recent ‘gluten-free’ craze is that you should be eating healthier.  Shop the perimeter of the store.  Eat more vegetables and fruits.  Choose lean meats and low-fat dairy.  Add healthy, natural nut butters and heart healthy oils to your cart.

Steer clear of processed, sugary foods, as well as trans fats and you will begin to notice a difference in your body in no time!

5 Benefits of Protein

(When you eat protein, you do a lot for your body.  Protein staves off hunger, it feeds your muscles for a lean look, it revs the metabolism, it helps keep your skin clear and your hair shiny, keeps your body healthy and it can even help you burn fat!

  • Protein staves off hunger. In fact, adding more protein to your day can help keep you from reaching for those sugary snacks in the middle of the day.  Add more lean chicken, wild salmon, nuts, hummus and eggs to your meals and you will notice a difference right away.  Even nut butters are a way to add protein and feel fuller longer.  Each meal or snack should contain at least 25% protein.
  • Protein gives the body a leaner look. It is true!  Eating more protein will lead to a body with a lean, long look. Protein helps the body build and maintain muscle. Any added muscle on the body will help increase metabolism and burn fat.

And ladies, do not worry about bulking up. It simply will not happen.  Men and women have a different chemical make-up.  Men have more testosterone then women, and this is what lends itself to building larger muscles.

  • As stated before, protein helps your body build muscle.  Protein is actually the building block for muscle, and both men and women need it to help build any type of muscle mass.  You can lift all the weights you want, but without the proper fuel, you will never see any muscular gains.

Why? Because our bodies need the amino acids that come from protein. These amino acids are what the body uses to build and maintain muscle.

  • That additional muscle mass revs the metabolism, too.  All day!  So even if you are sitting on the couch, or your desk at work, your body is burning extra calories.  A pound of muscle burns 35 calories a day while a pound of fat burns just two!
  • In addition to helping the body build muscle, protein also helps hair and nails grow and keep your skin shiny and clear.  Protein will also help to stave off illness and disease because it helps to strengthen the immune system and it even helps to prevent anemia and aids in circulation problems.

In order to get the most out of your protein and to build a lean, strong frame, dieticians suggest that women aim to eat 28 ounces of protein per pound of body weight daily, while men should shoot for half a gram per pound of body weight (so if you weigh 200 lbs, you would need to eat 100 grams of protein per day).

There are many options out there when choosing protein, but there are just two ‘types’ of protein. These are complete and incomplete proteins.  To be a complete protein, the protein must contain all the essential amino acids.  An incomplete protein does not, but if you combine incomplete proteins you can sometimes make a complete protein.

Wondering what a complete protein is?  Good examples are eggs, milk, chicken and fish.  Most complete proteins come from animals.  The incomplete proteins come in the form of nuts, beans and whole grains.

You should, however, note that going overboard with protein is not good either. Eating too much protein can force the body to form ketones that are then released into the bloodstream. This could force the body into ketosis–and this results in fatigue and sluggishness.

Aim to eat protein at each meal, and strive for complete proteins, or incomplete proteins that can be combined to make a complete protein.

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.

Nutrition & Working Out Go Together

Nutrition Blog Photo 1While there may be a million different ways to lose weight and get in shape, not all methods are equal. Try a simple internet search for weight loss diets or exercise plans. Chances are you’ll be flooded with countless fad diets and rigorous exercise routines. These options seem pretty tempting. They might even work in the short term, but there’s no silver bullet for fitness and chances are they won’t offer very good results in the long-term. So what is a health conscious person to do? The secret to long-term results and life long fitness is a combination of healthy exercise and proper nutrition.

Read more

Are You Neglecting Nutrition?

SMC nutrition 1 1013Whether you are making plans to develop a healthier lifestyle, or have your feet already firmly on the path, it is important to have a well balanced approach to gain optimal results. It is not uncommon for individuals to neglect one or more areas of wellness when striving to reach personal goals or results. One vital area that should never be forgotten, or taken for granted, is nutrition.

Importance of Nutrition
Nutrition plays a role in your health and overall ability to function. The old adage that “You are what you eat” rings very true. Developing and maintaining good nutritional habits have a daily effect on every system in your body. The food and beverages which you ingest are the fuel and building blocks which your body requires to regenerate and perform. Your nutritional intake influences your physical wellbeing on a cellular level.
Providing your body with all of the nutrients it requires will not only make it easier for you to exercise and recover, but aid in weight management, boost emotional stability, help regulate hormones, and fend off viral, bacterial, fungal infections and disease. Meeting your proper nutritional needs has also been found to provide your body with highly coveted anti aging properties.

Dangers of Poor Nutrition
Women are especially prone to have poor dietary habits. This is often attributed to the drive of weight loss or desire to decrease overall body fat. While a decrease in calories plays an important role in achieving these goals, it makes it even more important to select foods which provide a high quality source for vitamins, minerals, and protein.
Deficiencies in nutrition can result in fatigue, lower immune function, specific tissue or organ damage, and long term health complications.
The extra strain of exercise requires you to provide your body with a greater amount of nutrients, but it is a delicate balance between enough and too much. Another complication that is not often discussed is taking too much of certain nutrients. These side effects can be just as detrimental to your health and wellbeing as not taking in enough.

A few of the more common signs of nutritional issues include frequent illness, muscle cramping, dizziness, headache, swelling of the extremities, fatigue, difficulty urinating, and abdominal pain or cramping.

Individual Approach
Each person has their own nutritional needs based on their body type, exercise routine, and desired goals. What works for your friend or family member will not necessarily be the best approach for you.

To determine your starting fitness level and create a wellness plan that will produce your desired results, you should take advantage of professional services which will assess your personal needs from exercise routine to nutrition.

Before engaging in any form of exercise, or wellness program, it is essential to consult a licensed physician.