Want to Start the Year off Right?


WHAT: 5 week event starting anytime from January 1– 31
Come to the club at least twice a week for 5 weeks and you’ll win a free RESOLUTION SOLUTION shirt as a gift for successfully completing your fitness New year’s resolution.

HOW to Sign Up (Saw Mill Club)
1) Speak to any SMC Trainer
2) Email Heidi hmichaels@sawmillclub.com

HOW to Sign Up (Saw Mill Club East)
1) Speak to any SMCE Trainer
2) Email Faun: fyodice@sawmillclub.com  or Katie: ksimco@sawmillclub.com

Keep Your 2019 Resolution and Change Your Life Through Fitness!


Be a Gladiator

What is it?
A high-intensity 13- station 55 minute fitness contest under the supervision of an SMC Personal Trainer. If you successfully complete the Gladiator Challenge in 55 minutes, you’ll receive the coveted long sleeved Gladiator workout shirt for free.

How do I find out about the specifics of taking the Gladiator Challenge?
Ask a Personal Trainer or at the Fitness Desk for a description of the Gladiator Challenge and rules. Then start training for the Challenge.
Description Flyer

What does it cost?
Your 1st Gladiator Challenge attempt is FREE. Subsequent attempts are $15 each.

How can I get help preparing for the Gladiator Challenge?
Ask a personal trainer about the special Gladiator Challenge 10 pack personal training special. It’s designed to get you ready for the Challenge. When you’re ready, Step into the Arena – Conquer the Challenge and become an SMC Galdiator!

Save Your Soles – Yoga Workshop with Therapy Balls



Save Your Soles!

Yoga Workshop using Yoga Tune Up Therapy Balls w/ Jillian

Feet can be the Root of all Pain

  • Plantar Fascitis Muscle Cramps
  • Knee Stability IT band Tension
  • Collapsed Arches

Why stand for “pain” when you can Save Your soles”?

December 3rd

10:45am – 12:15pm

Member: $30
Non Member: $40

Runners should not miss this!!!

Hit the Ball Farther! Yoga for Golfers


Hit the Ball Farther

by improving your mobility and adding range of motion to your swing
Yoga for Golfers
with Jillian
Bring your stiff ankles, knees, hips, shoulders & neck —Add some therapy balls and Yoga— and you are on your way to a better score!
Starting  May 2
6:00pm – 7:00pm
Drop in: $25
4 classes: $80
Sign up with Yoga Director Kathleen Goldring :

Email: kgoldring@sawmillclub.com

What is Aikido? A Free Introduction

SMC Aikido Intro Banner 216

What is Aikido?

Join us for a FREE Introduction

Aikido Beginners/Back-to-Basics Class

Saturday, February 27th

Time: 11:30am

Join us while we focus on basic Aikido technical elements, exercises, and techniques, and the basic of safely falling and receiving techniques. While students of all levels take this class, we highly encourage beginners and new students to attend.

Aikido- The self-defense Martial Art

Contact Brad Gould, Sensei (Dojo Chief Instructor) for more information & to register:

Phone: (914) 242-3636
Email: bgould@sawmillclub.com

Lets Move For a Better World – Donate Physical Exercise to Fight Childhood Obesity


Join the Let’s Move for a Better World Challenge and help fight childhood obesity!

For the second straight year, Saw Mill Club is participating in the Let’s Move For a Better World Challenge. The challenge is a worldwide wellness program designed to empower local communities to fight childhood obesity. Conducted in partnership with Technogym, the challenge will run from March 1 – March 19, 2016.

During the Challenge, Saw Mill Club members will compete against other participating fitness facilities to see which club’s members can collectively create the most MOVEs (Technogym’s metric of measuring physical movement.)

  • The winning fitness facility in each country will have the opportunity to make a difference in its local community by donating a full line of Technogym equipment to a local school–in our case Fox Lane High School.
  • All SMC members who join in the Challenge will have chances to receive a commemorative dri-fit workout shirt as awards for certain milestones.
  • During the challenge, members will simply log in to their mywellness account to document their MOVEs. All participating members will have their MOVE’s automatically tracked when they workout at the club via Technogym’s mywellness cloud.
  • Technogym’s mywellness cloud is a fitness tracker that allows members to measure and aggregate all of their workout data while at the club or even working out elsewhere. Additionally most other fitness tracking apps and devices interface with the mywellness cloud.

“Last year was the first year Saw Mill Club participated in Let’s Move For a Better World. I was truly moved by the number of members who were willing to join and donate their moves last year. Towards the end of the challenge we held an event where we moved from 16th place to a top 10 finish in the country. This year we will be holding two of those events. The first event will take place Sunday, March 6th.” – Katie Simco, Personal Trainer and Technogym Coordinator at Saw Mill Club.

The Let’s Move for a Better World challenge in 2015 recorded more than 300 million MOVEs, representing a total of 79,370 MOVERs at 365 fitness facilities worldwide in 10 different countries.

To learn about the challenge, please visit www.technogym.com/letsmove. or Contact Katie Simco at: ksimco@sawmillclub.com


Top 3 Reasons For Setting Fitness Goals


Top 3 Reasons for Setting Fitness Goals

3 reasons why you must set fitness goals

Imagine two scenarios. In the first, Brett scores a great deal on a gym membership. He goes to the gym twice a week and works out for about an hour. He likes the gym but gives it no further thought. After a couple of months, he gets busy and stops going. In the second scenario, Ann goes to the club with the goals of losing two pounds every two weeks and reducing her stress. Her goals give her purpose, keep her on track and measure her progress. Brett, meanwhile, has missed valuable opportunities to assess his strengths and weaknesses and to keep him motivated.
Setting fitness goals gives you purpose. They keep you on track, motivate you and allow you to measure your progress.

Purpose and Motivation
Ideally, you should have short-term fitness goals (weekly and monthly). Any long-term goals should pinpoint where you eventually want to be, but they should not be unrealistic and overwhelming. The short-term goals can be enough in themselves or can serve as stepping stones to keep you motivated on the way to achieving long-term goals. With motivation also comes accountability. If you have goals, you’re more likely to make the time to exercise, and the fact you’re going to the club and keeping yourself accountable is motivation in itself.


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

Keep on Track
Popular fitness goals include weight loss, improved health, stress reduction, increased strength, general fitness and flexibility. Specific, achievable goals help keep you on track. For instance, if you go to the club to improve your health but leave it at that, how can you be sure you’re on track? Set concrete criteria such as: “In one month, I want to jog at 4 mph for three minutes without getting out of breath” or “I want to go to the club after work three days a week so I am more relaxed and less stressed when I get home—leading to fewer arguments with my family.”
It’s easy for people to slip. It’s easy for people to lose sight of what they want. However, smart fitness goals will help keep you on track and bolster your health and confidence.

Measure Progress
You can measure progress any way that works for you: daily, weekly, monthly, yearly and so on. Whatever metrics you use, do be sure to set short-term goals. Measuring and seeing progress immediately gives you a great feeling of reward and reinforcement. Having key numbers increase or decrease is important for your mindset, especially if you think you still look the same. A pattern may emerge, and you’ll notice that certain workouts or certain days benefit you more. This also lets you adjust your workout and to assess your strengths and weaknesses to find better ways to meet your goals. When you set your goals, make sure to include a method for measuring your progress.

Write down your goals. If you keep them only in your mind, you’re more likely to forget them or to let them go. Committing them to paper (or to a computer screen) makes them real and tangible. You’ll be able to clarify and fine-tune what you need, and make adjustments. Ensure you have realistic goals at least for the short term (long-term goals may be too overwhelming and defeat the purpose), and a metric for measuring progress.

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

Contact East Fitness Director Kris Geier for more information:

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


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


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.


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