The Sequoia Advisor

IN THIS ISSUE                                                       February 15^th 2012

• Learn to Sleep Like a Baby
  
• Taking The "Routine" Out of Your Fitness
  
• NEW Workshops at Dream Yoga Studio
• The Importance of Good Dental Health For Your Pets
  
• Osteoporosis Support News
• The RestonPatch Hosts My NEW Blog
  

Feel Better... Live Better

Learn to Sleep Like a Baby
By Woody McMahon 

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
woody@sequoiahealth.com.

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 a 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. If your fitness program
includes lots of variety then it prepares you for as many of these infinite
movements as possible.

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 using 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. Good
balance is something that only comes with practice especially as you
get older. 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
being a part of the health solution rather than a health burden. If you
need additional suggestions and advice on living a healthier lifestyle,
call me for a no cost consultation at 703-628-2880 or email to
woody@sequoiahealth.com.

NEW Workshops at Dream Yoga Studio

Here is the workshop schedule starting in January of 2012.

Healthy Weight!^TM Workshop Jan 21^st from 2 to 5 pm
This workshop is a great way to kick-start your weight loss program for
the New Year. The insights you gain in Healthy Weight!^TM will make this
your final weight loss effort. Period!  Losing weight is much easier when you
recognize and eliminate the real cause of weight gain... stress overeating.

Learning to work with your body yields faster and longer lasting results
while eliminating diet frustration and stress. Healthy Weight!^TM Workshop
teaches you a simple, easy to follow system that eliminates the need for
calorie counting, special diets, extreme Boot Camp workouts and unhealthy
supplements. It also designed to compliment your existing yoga practice
if you have one. Handouts Provided.

Posture Perfect!^TM Workshop February 25^th from 2 to 4 pm
The New Year is a great time to start looking and feeling your best.
Posture Perfect!^TM is a safe and effective program based on clinically
proven exercises that will have you standing taller, sitting straighter and
sleeping sounder. Woody's program offers you a simple, easy-to-follow
system that improves posture, balance, strength while reducing stress in
as little as 10 minutes a day. It's also designed to compliment an existing
yoga practice, if you have one; boost your energy; and improve self-
confidence and body image. Posture Perfect!^TM provides the tools and
support you need to successfully change how you look and feel.
Handouts Provided.

Be Bone Strong!^TM Osteoporosis Workshop March 17^th from 2 to 5 pm
This 3-hour workshop offers a complete, personalized bone and joint
health program that nicely compliments your yoga practice, if you have
one. Be Bone Strong! goes beyond just increasing bone density, and clearly
and easily teaches you a step-by- step process to improve bone health.
Some of the topics that will be covered are eating for a stronger body,
stress and bone health, vitamin D essentials, reducing inflammation for
healthier bones, and bone health exercise strategies. Based on the
principals and teaching of the Meeks Method^TM; this is the only program of
it's kind in the Northern, VA area. This workshop is a good introduction
to Woody's 8-Week "Be Bone Strong" Mini-Course that starts at
Dream Yoga on Mar 22.

Pets and People 

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 2012

Osteoporosis Support News

2012 Osteoporosis Resource Center's (ORC) Classes

The ORC is unique in the Northern Virginia area offering safe and effective
exercise classes including Personal Training, Yoga, Tai Chi and
Posture Perfect!^TM We also offer classes and consultations for people with
osteoporosis, osteopenia, back, hip and neck pain as well as other
bone and joint health problems.

"What makes the ORC unique is that it offers safe and effective exercise
programs that can help improve posture, balance and strength for bone
and joint health problems" says Woody McMahon one of the center's
co-directors. "For the first time people that come to the center can feel
comfortable that the exercises they are performing will only do good and
not cause any harm. "

Who Benefits From Our Classes
Beginners: Our unique classes are great for someone who wants to begin
a safe and effective exercise program but does not know where to start.

Post Rehabilitation: Our classes offer a safe and effective transition from
physical therapy to more general exercise helping to safely strengthen
important stability muscles.

Advanced: The classes are perfect for tennis players, golfers or runners
who want to enhance their bodies to improve their sport.

Current Class Schedule

Tai Chi for Osteoporosis
When: Mondays and Wednesdays 1:30-2:30 PM
Where: Qi Elements Center, 464 Herndon Parkway, Suite 215, Herndon, VA
20170
Tuition: $105 for one class a week, $190 for both classes
Email qielements@verizon.net or call Roger 703 435-4400 for more
information.

NEW Yoga for Boomers & Beyond
When: Mondays 6:45PM to 8PM
Where: Qi Elements Center, 464 Herndon Parkway, Suite 215, Herndon, VA
20170
Tuition: $154 for one class a week for 7 weeks
Email http://www.openingmovesyoga.com/join.php or call Bonnie at
703-407-2065 for more information.

Posture Perfect!^TM Level 1 Class
When: Mondays 7:00PM to 8PM for 7 Weeks
Where: Sequoia Health and Fitness, Inc. 483 Carlisle Drive, Herndon, VA
20170
Tuition: $140 for one class a week for 7 weeks
Email woody@sequoiahealth.com or call Woody at
703-628-2880 for more information.

People in The News

Woody

Sequoia Health and Fitness, Inc.
483A Carlisle Drive
Herndon, VA
20170

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) 2006-2012 by Sequoia Health and Fitness, Inc.

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