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The Sequoia Advisor
IN THIS ISSUE                                                                April 15th 2010
  • Over 50? Train With Dumbbells
  • Eat to Increase Energy and Stamina
  • Feeding Raw Food to Your Cat- Myth vs. Fact
  • Osteoporosis Support Group Meeting May 4th
    Via Conference Call
  • Alleviate Pain With Posture Perfect! 

Feel Better... Live Better

by Woody McMahon 

Over 50 Training 

As your body ages certain abilities change. Over time, the two abilities
that change the most are leg strength and balance. Both strength and
balance are interdependent upon one another for standing, sitting and
negotiating stairs. They are also important for preventing falls and resultant

If you are over 50, the best way to increase these two abilities is
through dumbbell training
. When performed in the standing position,
dumbbells have the ability to strengthen muscles, improve balance
mechanisms and bone health all at the same time.


The Perfect Post-Rehabilitation Training Tool

The over 50 body usually has a few joints that are not working up to full
ability. As a post-rehabilitation tool, dumbbells are excellent in
providing strength in many directions
of movement. If one side of the body
is weaker than the other, then the weight of the dumbbell can be matched
perfectly to the strength imbalance. As your joints strengthen, dumbbells
can easily be incorporated into the exercises you do regularly.


Get Started With Dumbbells Today

There are a wide assortment of shapes and sizes of dumbbells to use in
your fitness program. Most fitness experts consider the dumbbell to be a
superior training tool because of its ability to impart total body
strength, balance, stamina and full joint range of motion. These qualities
are something that most other forms of fitness equipment cannot offer. So
let's look at why, especially if you are over 50, you want to use dumbbells
as your primary training tool of choice.


Benefit #1 Full Range of Joint Motion

Dumbbells are non-restrictive when it comes to joint range of motion. As
an example, if you have a shoulder problem, a dumbbell can be lifted in the
"restricted motion" still benefiting rehabilitation and recovery from the
injury. Very light or ultra light weights can be used to regain strength
until the shoulder becomes stronger and capable of a full range of motion.


Benefit #2 Better Balance Stimulation

Dumbbells, by their very nature, force you to control and balance your
body as you lift. Incorporating dumbbells with other body motions such as
single leg balances, lunges, standing one leg presses and even BOSU
activities challenge your balance system like no other piece of fitness


Benefit #3 Asymmetrical (One Sided) Training

A single dumbbell is an effective core strengthener especially when used
in the overhead or extended position. Asymmetrical training better
stimulates the muscles that are involved in "real world" lifting and carrying
and is important for any complete fitness program. It also adds an important
stabilization component to all fitness activities by strengthening joints
and reducing injury.


Benefit #4 Remove the Dominant Side

Everyone is stronger on one side of their body than the other. Dumbbells
allow for independent strengthening of the weaker side keeping the stronger
side out of the lifting motion. A more balanced muscular system allows you to

perform better at all activities and sports and reduces the potential for injury

to the weaker side.

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? Follow our Fresh Start
Healthy Weight!
system and you'll reduce your weight and improve your health
at the same time. We 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 703-464-5171 or email to 












Over 50? Train With Dumbbells


Eat to Increase Energy and Stamina
by Woody McMahon
You Are What You Eat
The foods that you eat can make all the difference in how you feel and
perform. Your brain requires regular and consistent amounts of glucose to
work effectively. Without this essential fuel, your thinking processes slow
down and bodily functions like heart beat, breathing, blood pressure and
nerve function all begin to stop working properly. Healthy, not saintly or
obsessive eating helps provide your brain with the glucose it needs to run.
Poor Eating Habits Lead to Chemical Stress
Poor eating habits can place unnecessary chemical stress on your body. Of
the three general types of stress, chemical is one of the easiest to
The other two, physical and emotional are not as simple to manage.
Making healthier food choices; taking the time to eat a good breakfast,
lunch and dinner and controlling overeating all help reduce stress. Let's
look at three common poor food habits that place chemical stress on your
body. We'll see if we can't find a better solution to each one. Eliminating
these poor habits will give you more energy and improve how you think and
Overeating places an enormous burden on the digestive system creating an
overload of food byproducts. These byproducts must be managed because some
of them are toxic to the body. When the body tries to eliminate these
excess food byproducts, it depletes valuable vitamins and minerals in the
digestive process. The body experiences "food overload" and actually must
work harder to perform a very natural process. Portion control is the
answer to reducing stress and maintaining a healthy weight. Learning the
correct size and amounts of food is a valuable stress busting tool.
Chemicals in Food
Generally, the more processed the food the less nutritional value it
contains. Highly processed foods are usually higher in calories, trans fats
and chemicals and lower in fiber, vitamins and minerals. A higher level of
chemicals in the food increases the stress on your body as it works to
remove them from your system. Taking just a moment to read food labels will
quickly tell you if the food you're about to buy is a healthy choice or
not. If you have difficulty reading and understanding the label, it is
probably best not to buy it.
Irregular Eating Intervals
Your brain needs regular amounts of energy from glucose to perform at peak
levels. Sporadic eating or skipping meals altogether places large amounts
of stress on your digestive system, pancreas, liver and brain. Meals at
uneven intervals make your body think it is starving forcing a slowing in
metabolism. So if you think skipping a few meals is good for your
waistline, think again. Regular eating habits, including a substantial
breakfast, are the real way to improve health, reduce chemical stress and
maintain a healthy weight. Space your meals at 4 hour intervals and if
weight is not an issue, you can add additional snacks as your body

The lack of vitamin D can cause excess weight gain
Follow our Fresh Start Healthy Weight! system and you'll reduce your weight
and improve your health at the same time. We provide the education, motivation
and accountability necessary to improve your health while helping you feel and
look your best. For a no cost consultation, please call Woody McMahon at
703-464-5171 or email to









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

Our last conference call support group was a great success. Join us for our next
conference call style format support group so that you may participate from the comfort
of your own home. For more information and reservations please contact Woody McMahon at 703-464-5171 or email to



Posture Correction Class Helps Alleviate Pain 

So you just finished with your physical therapy program; what next? Consider
Posture Perfect! our unique, small group post-rehabilitation exercise program.

Designed by a physical therapist Posture Perfect! allows you an injury free
transition back to the health club.


Good posture is important because it takes the pressure off your muscles and joints
helping alleviate pain. A simple change to your posture not only reduces pain but can make you look and feel years younger. Posture Perfect improves your posture helping to make your muscles, bones and joints stronger. Better posture strengthens the spine
and reduces the risk of vertebral fractures


For more information, please contact all Woody McMahon at 703-464-5171 or email to



Continued Good Health,


Woody McMahon

The Sequoia Advisor

Sequoia Health and Fitness, Inc.
483A Carlisle Dive
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) 2006-2010 by Sequoia Health and Fitness
, Inc.

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