Scarsdale Women’s Fitness

12/01/2025

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11/30/2025

Did you know? More muscle equals longevity. Get into longevity training - the earlier, the better, even in your young 20s. You're building a lifestyle, habits, good form, and muscle memory that will last a lifetime! Need more inspiration to understand body mechanics, proper gait, and the priceless feeling of well-being? Take a read and watch. https://www.facebook.com/share/r/1AcYM4dvEK/?mibextid=wwXIfr

11/27/2025

If you had to choose between working out the day after Thanksgiving, Black Friday or get a Headstart on power shopping? Which is more important? Of course the gym! Need more reason reasons take a : Exercising the day after Thanksgiving can boost your energy, improve sleep, and reduce stress and bloating. For women, workouts can also lead to stronger bones and muscles, a lower risk of chronic diseases, and improved mental health and confidence, especially if strength training is included.
Reasons to work out the Friday after Thanksgiving
Boosts energy: Regular physical activity can increase your energy levels, which is especially helpful during the holiday season.
Reduces bloating: Cardio and other exercises can help relieve bloating and get your body moving again after a big meal.
Improves sleep: Exercise can lead to more restful and deeper sleep, helping you wake up feeling refreshed.
Strengthens the immune system: Staying active can help boost your immune system, making you less susceptible to illness.
Manages stress: Exercise triggers the release of endorphins, which can help reduce stress and improve your mood.
Combats mental health struggles: Regular physical activity can help fight off the "winter blues" and improve overall mental well-being.
Balances out indulgence: It's a way to balance out the extra calories from Thanksgiving, helping you stay on track with your health goals.
Helps maintain routine: Sticking to your workout schedule, even on a holiday, can help you maintain momentum throughout the rest of the season.
Provides "me time": It’s a great opportunity to carve out some personal time for yourself amidst a busy and demanding holiday season.
Manages blood sugar: Exercise helps your body manage blood glucose and insulin levels, which is important after a large meal.
Specific benefits for women
Stronger bones and muscles: Strength training is especially important for women to help build and maintain bone density and muscle mass, which helps prevent osteoporosis.
Lower body fat: Resistance exercises can lead to less body fat and a healthier body composition.
Improved mental health and confidence: Working out can boost mental well-being and increase confidence, particularly through strength training.
Reduced risk of heart disease: Regular exercise is a key factor in reducing the risk of heart disease.
Better mood and confidence: The endorphins released during exercise can lead to a better mood and a greater sense of well-being.
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11/27/2025

Did you know? It’s never too early to start. It’s never too late to start. What is your life trajectory of health?

11/26/2025

2 spots open for tomorrow’s Thanksgiving classes!
Fb message or text 9144006905 for a reservation

It’s been a tradition for our master Instructor, Lisa, and her sister master trainer Pamela and family to exercise on Thanksgiving morning for decades, even when stores and fitness centers were not open. What they knew with their instincts came to fruition with research, education, and the priceless feeling of well-being. Need more reasons to get to the gym on Thanksgiving morning go for a turkey trot or a walk around the block with your loved ones before your festivities begin? Take a read:

Working out on Thanksgiving morning offers numerous physical and mental benefits, helping women manage holiday indulgence and stress while staying consistent with their fitness goals.
Here are 10 great reasons for a woman to work out on Thanksgiving morning:
Boosts Metabolism Exercise in the morning temporarily increases your metabolic rate, helping your body burn calories more efficiently throughout the day, even after the workout is done.
Manages Appetite Physical activity can help curb extreme hunger, making it easier to manage portion sizes and avoid overindulging at the large meal later in the day.
Reduces Stress and Anxiety The holiday season can be stressful. Exercise is a natural stress reliever, releasing "feel-good" endorphins that can lift your spirits, improve your mood, and help manage tension.
Creates a Caloric Deficit Working out helps burn calories, creating a caloric deficit that allows you to enjoy your favorite festive foods without significant weight gain concerns, helping balance indulgence with movement.
Improves Digestion Light to moderate exercise can aid in digestion and prevent the sluggish, bloated feeling that often follows a large, carb-heavy meal.
Increases Energy Levels As counterintuitive as it sounds, exercise can actually leave you feeling more energized for the day's festivities rather than drained, helping you avoid the post-meal "turkey day nap".
Maintains Routine Sticking to your exercise routine on a holiday helps maintain consistency, making it easier to stay on track with fitness goals rather than waiting until the New Year to start again.
Better Blood Sugar Control Regular physical activity helps the body manage blood glucose and insulin levels, which is especially helpful when consuming a high-carbohydrate holiday meal.
Provides "Me-Time" The morning provides a perfect opportunity to carve out personal time for self-care before the house fills with guests and the day's demands begin, fostering a sense of accomplishment and control.
Opportunity for Socializing and Family Bonding Many communities host Thanksgiving morning "Turkey Trots" (runs or walks), which can be a fun group activity. Alternatively, you can take a family walk after the meal to spend quality time together while being active. for more information about Scarsdale Women’s Fitness go to www.scarsdalewomensfitness.com or to make a reservation for Thanksgiving morning workout text 914-400-6905. 



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11/25/2025

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11/24/2025

Are you ready to unlock your full potential and dominate your next indoor pickle ball game? Whether you're gearing up for a spring tournament or a vacation match, now is the perfect time to build strength and take your game to the next level. Join our Wednesday classes from 8:30 AM to 9:30 AM or 9:30 AM to 10:30 AM, or try our strength circuit, which utilizes state-of-the-art equipment like the Technogym, Pilates reformer, Power Plate, and core training machines. To further elevate your pickleball performance, incorporate these 10 exercises into your routine, focusing on a mix of strength, balance, and mobility to prevent injury and boost your game. Lower body exercises like goblet squats, lunges, and deadlifts will enhance your power and agility, while upper body and core exercises such as planks, shoulder taps, and rows will improve your overall stability and endurance. Don't forget to incorporate balance and agility exercises like banded side steps and quick shuffles, as well as dynamic warm-ups to optimize your range of motion. By committing to these exercises and classes, you'll be well on your way to becoming a pickleball powerhouse. Are you ready to take the first step towards transforming your game?

To prepare for pickleball, 10 exercises for women include a mix of strength, balance, and mobility to prevent injury and improve performance. Focus on lower-body exercises like squats, lunges, and deadlifts, and upper-body and core exercises such as planks, shoulder taps, and rows. Don't forget balance and agility exercises like banded side steps and quick shuffles, as well as dynamic warm-ups to improve range of motion.
Lower body
Goblet squats: Stand with feet shoulder-width apart, hold a weight at your chest, and lower into a squat while keeping your chest up.
Forward and reverse lunges: Step forward or backward into a lunge, ensuring your front knee stays over your ankle.
Lateral lunges: Step to the side, bending the knee of your stepping leg while keeping the other leg straight to work your hips and inner thighs.
Single-leg Romanian deadlift: Hinge at your hips with one leg slightly bent, lowering your torso while the other leg extends behind you for a balance challenge.
Banded foot side steps: Place a resistance band around your ankles or feet and take controlled steps side to side, focusing on your hips and thighs.
Upper body and core
Plank: Hold a push-up position, engaging your core to keep your body in a straight line.
Plank shoulder taps: From a plank position, tap your shoulder with the opposite hand, minimizing hip movement to work your core.
Single-arm kettlebell swings: Hinge at your hips to swing a kettlebell forward, engaging your glutes and hamstrings.
Medicine ball throws: Stand with a partner or against a wall and throw a medicine ball to build rotational power.
Balance and mobility
Side shuffles: Perform lateral shuffles for 1-2 minutes to mimic the side-to-side movements of the game.
Arm circles: Make small and then large forward and backward circles to warm up your shoulders.
Calf raises: Stand and rise onto the balls of your feet to strengthen your lower legs.

for more information about Scarsdale Women’s Fitness go to www.scarsdalewomensfitness.com or to make a reservation text 914-400-6905.



#10583

11/24/2025

It’s been a tradition for our master Instructor, Lisa, and her sister master trainer Pamela and family to exercise on Thanksgiving morning for decades, even when stores and fitness centers were not open. What they knew with their instincts came to fruition with research, education, and the priceless feeling of well-being. Need more reasons to get to the gym on Thanksgiving morning go for a turkey trot or a walk around the block with your loved ones before your festivities begin? Take a read:

Working out on Thanksgiving morning offers numerous physical and mental benefits, helping women manage holiday indulgence and stress while staying consistent with their fitness goals.
Here are 10 great reasons for a woman to work out on Thanksgiving morning:
Boosts Metabolism Exercise in the morning temporarily increases your metabolic rate, helping your body burn calories more efficiently throughout the day, even after the workout is done.
Manages Appetite Physical activity can help curb extreme hunger, making it easier to manage portion sizes and avoid overindulging at the large meal later in the day.
Reduces Stress and Anxiety The holiday season can be stressful. Exercise is a natural stress reliever, releasing "feel-good" endorphins that can lift your spirits, improve your mood, and help manage tension.
Creates a Caloric Deficit Working out helps burn calories, creating a caloric deficit that allows you to enjoy your favorite festive foods without significant weight gain concerns, helping balance indulgence with movement.
Improves Digestion Light to moderate exercise can aid in digestion and prevent the sluggish, bloated feeling that often follows a large, carb-heavy meal.
Increases Energy Levels As counterintuitive as it sounds, exercise can actually leave you feeling more energized for the day's festivities rather than drained, helping you avoid the post-meal "turkey day nap".
Maintains Routine Sticking to your exercise routine on a holiday helps maintain consistency, making it easier to stay on track with fitness goals rather than waiting until the New Year to start again.
Better Blood Sugar Control Regular physical activity helps the body manage blood glucose and insulin levels, which is especially helpful when consuming a high-carbohydrate holiday meal.
Provides "Me-Time" The morning provides a perfect opportunity to carve out personal time for self-care before the house fills with guests and the day's demands begin, fostering a sense of accomplishment and control.
Opportunity for Socializing and Family Bonding Many communities host Thanksgiving morning "Turkey Trots" (runs or walks), which can be a fun group activity. Alternatively, you can take a family walk after the meal to spend quality time together while being active. for more information about Scarsdale Women’s Fitness go to www.scarsdalewomensfitness.com or to make a reservation for Thanksgiving morning workout text 914-400-6905. 



#10583

11/24/2025

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11/24/2025

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11/23/2025