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The Sequoia Advisor

IN THIS ISSUE                                                       February 15th 2011

  • Learn to Sleep Like a Baby
  • Take "Routine" Out of Your Fitness
  • Posture Perfect! Class Testimonial
  • The Importance of Good Dental Health for Your Pets
  • Week 2 Numbers Are In Weights for Your Weight!
  • Check Out Our New The Healthy Way Blog

Feel Better... Live Better

Learn to Sleep Like a Baby
By Woody McMahon

Sleep Like a Baby
Some experts say that Americans are a sleep deprived society with our
constant communication and 24 hour television shows.
These days, many
people are having trouble getting
a restful sleep. A lack of sleep
deteriorates your physical and mental performance very quickly. Without a
good night's sleep, you are more likely to experience depression, acute and
chronic pain, reduced energy, lack of concentration, high blood pressure
and increased physical and mental stress. You also place yourself at a
greater risk for accidents.

The Natural Sleep Cycle
According to the National Sleep Foundation, only about 50% of us get a
good night's sleep. A recent poll of older adults found a direct
correlation between good health and restful sleep. The better the health of
the older adults, the more likely they were to sleep well. Conversely, the
greater the number of diagnosed medical conditions, the more likely they
were to report sleep problems. The poll also revealed that among older
adults, a more positive mood and outlook as well as an active and "engaged"
lifestyle (having someone to speak with about a problem, regular exercise,
volunteer activity, etc.) was associated with sleeping 7-9 hours and having
fewer sleep complaints.

Chemically Induced Sleep
Medication for sleep has become very popular but no one really knows if
this "chemically induced" sleep is as beneficial as the naturally occurring
kind. According to the Mayo Clinic, medications like Ambien, Lunesta, and
Rozerem subject you to various side effects including dizziness, weight
gain, facial swelling, headache, prolonged drowsiness and severe allergic
reaction. They also may not be safe if you have severe depression, history
of drug or alcohol dependency, are pregnant, breast feeding or exhibit
sleep behaviors such as sleep-driving and sleep-eating.

Simple Steps to Getting a Restful Sleep

Step 1: The first step to getting a restful sleep is to balance physical
and mental fatigue.
Many people are more mentally than physically tired at
the end of the day. Regular physical activity like walking, working out at
the gym or playing a sport will help you feel both mentally and physically

Step 2: The next step is to consciously turn off your day before you go to
sleep. Reading a book with a strong positive message, listening to quieting
music or taking a few moments to meditate before sleep sets the right mood.
On the other hand, watching television especially if it has violent or disturbing
content activates rather than quiets your brain.

Step 3: Finally, resting during the day either by napping or just relaxing
in a chair keeps you from getting over-tired. Some experts believe that
allowing ourselves to rest maybe more important in the long run than sleep.
Rest happens when you allow yourself the time to sit and do nothing. This
is very difficult for most people because of the way they were brought up.
Resting when you are tired is an act of self kindness and has a profound
de-stressing effect on the mind and body. If you feel guilty about resting,
this sends stressful messages to your mind and body promoting long term
disease and illness.

Relax More
There are many ways to relax; here are a few. meditation, watching a
sunset, listening to the roar of the ocean, mindful breathing, watching the
birds fly around your backyard or enjoying relaxing music. Make the time
and allow yourself adequate sleep and relaxation. It is the healthy way to
recharge your body and mind while feeling and looking your best.

For more information on how to feel more rested, contact the National
Sleep Foundation at

Would you like to improve your health but don't know where to start?
How about an exercise program that alleviates pain and strengthens your
bones? Do you have weight problems but are tired of dieting? I provide
an easy to follow program without the gimmicks or fads. You'll also get the
education, motivation and accountability necessary to improve your health
while helping you feel and look your best. Please call Woody McMahon for a no
cost consultation, at 703-628-2880 or email to

Taking The "Routine" Out of Your Fitness
by Woody McMahon

Routine Eventually Means Boring
Whomever coined the phrase "fitness routine" didn't realize that they were
actually capturing the true essence of most people's exercise programs.
Routine, defined as having no special quality or ordinary, has no place in
your exercise program. When it comes to your fitness program, you want
to maximize the number of different types of exercises you are performing.
If your exercise program is going to prepare you for the greatest possible
number of real life scenarios, keep "routine" out of your workouts. Why is
exercise variety so important for maximum benefits?

Your Muscles Like Variety
Your muscles adapt very quickly to movement patterns and postures. A
variety of different exercises trains your muscles in different patterns
and sequences. Once your muscles have learned a particular movement
pattern, it is not enough just to lift more weight in that same muscle
sequence. This is because when lifting a child or box, playing a sport or
getting in and out of the car, you rarely
repeat the exact same movement
twice in your life. In most of these examples, well trained movement
patterns are more important than pure strength. To be prepared for as many
of these infinite movements as possible, your fitness program should
include lots of variety.

Keeping Your Fitness From Being Routine
Here are three simple and effective suggestions to maximize exercise
benefits and keep your workout program from getting anything but routine.

Suggestion 1: Switch From Machines to Free Weights
Free weights offer a unique exercise opportunity to improve strength,
balance and coordination all at the same time. Take for example the seated
shoulder press. Try the same exercise but stand instead of sit while
you perform the pressing motion. Standing makes more muscles work
simultaneously; as if you were putting something in a tall kitchen cabinet.
Instead of just arm and shoulder muscles working, now you have leg, core
and balance muscles strengthening as well. When you get really good, you
can try one arm and one leg to challenge your balance even more.

Suggestion 2: Challenge Your Balance Regularly
Including balance activities in your exercise program increases both the
mental and physical challenge of your workout. Balance is learned when you
are young and it can deteriorate if not practiced regularly. Especially as
you get older, good balance is something that only comes with practice.
Your ability to balance is reduced by prolonged sitting, weak leg muscles
and poor eyesight. Try adding exercises that you can perform on one leg and
also consider including fitness toys like the BOSU, foam half roll and
balance boards. These exercises are both fun and add a new dimension of
physical and mental challenge.

Suggestion 3: Try Exercise Combinations
Exercise combinations are one of the best ways to add variety and reduce
your time spent exercising. Taking several exercises that would normally be
performed individually and doing them simultaneously is a great physical and
mental challenge. For example, let's look at the squat, biceps curl and
shoulder press. You could do all three of these exercises separately or
combine them into one fluid movement. With arms at your side, start by
lowering yourself into a squat. Now as you come back to the starting
position, keep your knees bent and perform a biceps curl. At the top of the
curl, press both arms straight above your head. Just reverse the sequence
back to the starting position.

Try these simple suggestions and watch how much more mentally and
physically challenging your workouts can become. If you are not sure where
to start, give me a call for suggestions and direction.

Try these healthy lifestyle changes for 30 days. Feel what it is like to be
a part of the health solution rather than a health burden. If you need
additional suggestions and advice on living a healthier lifestyle, email or

call me for a no cost consultation, at 703-628-2880 or email to

Osteoporosis Support News

Posture Perfect! Classes Are a Big Hit!

Posture Perfect's! momentum continues to grow. Here is a glowing testimonial
from one of our class members.

"Posture Perfect! class has not only met my expectations, but exceeded
them! There are several reasons I enjoy the class. The small class size
gives each of us extraordinary personalized training; your knowledge,
expertise, patience, and sense of humor makes me look forward to
coming to a class I thought would be only for 6 weeks; and I have
learned so much more that I expected."

"For example, I now think about my posture every time I sit, and just when
I thought I'd begin to have a hard time rising from sitting on the floor, you
taught me how to make it easier. I try to practice some of the balance
exercises a couple of times a week (I know, I should do it more often!).
I thank you for all I have learned from you so far, and hope to continue
this class for the foreseeable future!"

You can read more about Posture Perfect! at:

New classes for 2011 are forming right now. Please call Woody McMahon at
703-628-2880 or email to for more information,
class times and reservations.

Pets and People 

The Importance of Good Dental Health for Your Pets
By Ingrid King 

Dental disease is the most frequently diagnosed health problem for pets.
Dogs and cats are particularly prone to tooth and gum diseases. An
astounding 80 percent of dogs and 70 percent of cats show signs of oral
disease by age 3, according to the American Veterinary Dental Society.

Normal teeth in both cats and dogs should be white or just a little
yellow. Gums should be light pink and smooth (except in breeds with
pigmented gums).

Oral disease begins with a build up of plaque and tartar in your pet's
mouth. Without proper preventive and therapeutic care, plaque and tartar
buildup leads to periodontal disease, which manifests in red and/or swollen
and tender gums, bad breath, and bleeding. When the gums are swollen, they
can be painful - a good rule of thumb is that if it looks like it might be
painful, it probably is. Pets are masters at masking pain - when in doubt,
assume that your pet is experiencing at least some discomfort.

The inflammation and infection associated with periodontal disease can
lead to damage to other organs such as the heart, kidney and liver, and
lead to other serious health problems. Dental disease can also be an
indicator of immune system disorders, particularly in cats.

Common indicators of oral disease in dogs include bad breath, a change in
eating or chewing habits, pawing at the face or mouth and depression. If
you notice any of these, don't wait until your dog's next annual check up,
take him to the veterinarian for a thorough exam.

Cats rarely show any symptoms at all unless the situation is literally
life-threatening. They will eat even when their level of chronic mouth pain
would send a person to the emergency room. They almost never paw at their
face, even with loose or abscessed teeth. They get pretty smelly breath
from eating cat food, so it's tough to tell by smelling the breath whether
your cat has dental disease or just had breakfast. But even though they
don't show us much in the way of outward symptoms, chronic
dental/periodontal disease can cause severe and often irreversible damage
to internal organs. So it's important to get regular veterinary exams at
least once a year, and twice a year for cats six and older or for cats with
a known history of dental problems.

Since our pets won't just sit still and open their mouths to have their
teeth cleaned like humans, dental procedures for pets require general
anesthesia, something that makes many pet owners nervous. While there are
always risks with anesthesia, they can be minimized with a thorough
pre-anesthetic check up, including bloodwork to assess kidney and liver
function and rule out other underlying health issues. This will allow your
veterinarian to customize the anesthesia to your pet's health status and
potential special needs. Keep in mind that leaving dental disease untreated
may present a far greater risk than anesthesia.

For more information on anesthesia for pets, read this article by Dr.
Louise Murray about Safe Anesthesia for Pets.

(c) Ingrid King 2011

Ingrid King is a former veterinary hospital manager turned writer. She is
the author of Buckley's Story - Lessons from a Feline Master Teacher. Her

online magazine News for You and Your Pet goes out to subscribers around
the world. Her blog, The Conscious Cat, has been called "educational cat
nip for the cat lover" and is a comprehensive resource for conscious

living, health and happiness for pets and their people. For more
information about Ingrid, please visit

Update Weights for Your Weight!

Our successful Weights for Your Weight! participants are all safely losing
on average about 2 pounds a week for the past two weeks. This is just
about right for their initial weight loss numbers. We have been working
on reducing distracted eating... the number one cause of overeating
and weight gain. What a difference it can make. Come join us!

A Weight Training Class Specifically Designed to Help you
Safely and Permanently Lose Weight...

I have over 26 years experience helping people like you lose weight the
safe and healthy way. My class use scientifically effective tools to help
you permanently lose excess weight.

Note: This is NOT a Boot Camp or Biggest Loser program that have both
been shown to be unhealthy and unsafe ways to lose weight.

Weights for Your Weight will teach you the (3) most important tools for
healthy weight loss:

  1. Stopping Stress Induced Eating
  2. Building Muscle to Reduce Fat
  3. Making Healthier Food Choices

The class is one hour long -
1/2 hour devoted to Healthy Eating and Stress Reduction
1/2 hour devoted to effective Weight Training

Weights for Your Weight! is offered in individual, partner and 4 person
small group formats.

For more information, please contact Woody McMahon directly at
703-628-2880 or email to

Kate's The Healthy Way Blog

Kate Conrad is our newest contributor to the Sequoia Advisor
She is going to be blogging about her new approach
to weight loss and the life experiences surrounding her journey.

Click on Kate's The Healthy Way Blog to Read More>>> 

Continued Good Health,


Woody McMahon
The Sequoia Advisor


Sequoia Health and Fitness, Inc.
483A Carlisle Drive
Herndon, VA

Required Disclaimer: The material provided herein should not be construed
as a health-care diagnosis, treatment regimen or any other prescribed
health-care advice or instruction. The material is provided with the
understanding that the publisher is not engaged in the practice of medicine
or any other health-care profession and does not enter into a health-care
practitioner/patient relationship with its readers. The publisher does not
advise or recommend to its readers treatment or action with regard to
matters relating to their health or well-being other than suggesting that
readers consult appropriate health-care professionals in such matters. No
action should be taken based solely on the content of this publication. The
material and opinions provided herein are believed to be accurate and sound
at the time of publication, based on the best judgment available to the
authors. However, readers who rely on material in this publication to
replace the advice of health-care professionals, or who fail to consult
with health-care professionals, assume all risks of such conduct. The
publisher is not responsible for errors or omissions.

Copyright (c) 2006-2011 by Sequoia Health and Fitness, Inc.


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