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The Sequoia Advisor

IN THIS ISSUE                                                       April 15th 2012

  • Over Age 50? Train With Dumbbells!
  • Eat to Increase Energy and Stamina
  • A Posture Perfect! Evening Class is Coming Soon
  • Feeding Raw Food to Your Cat- Myth vs. Fact
  • Be Bone Strong!TM Workshop at Dream Yoga Studio
  • Osteoporosis Support News
     

Feel Better... Live Better

Over Age 50? Train With Dumbbells!
By Woody McMahon

Over Age 50 Training
As your body ages, certain abilities change. The two abilities that
change the most are leg strength and balance.
If you are over age 50,
the best way to increase these two abilities is through dumbbell
training.
Both strength and balance are interdependent upon one
another and important for standing, sitting and negotiating stairs.
They are also critical for preventing falls and resultant fractures.

Get Out of Those Machines
Machine based training is unsafe and robs you of many important
fitness benefits. Why are machines so popular at fitness centers if they
really are no good for you? Machines are good for the fitness center
because they are easy to learn and require little or no supervision.
What you gain in simplicity you lose in safety and effectiveness.

Less Safe and Lack Effectiveness
Sitting is an unsafe position for over age 50 exercise. It places excessive
pressure on your spine that can lead to back pain, compression fractures
and ruptured discs. Sitting while you exercise robs you of balance training
and lower body conditioning. Standing is the preferred position for over
age 50 fitness.

Dumbbells to the Rescue

If you are over age 50, the best way to increase safety and effectiveness
is through standing dumbbell training. When performed in the standing
position, dumbbells have the ability to strengthen leg and core muscles,
improve balance mechanisms and create healthy bones all at the same
time.

The Perfect Post-Rehabilitation Training Tool
The over age 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.
Let's look at why, especially if you are over age 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
equipment.

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 strength but don't know where
to start?
I provide an easy to follow program called Fit After 50!TM
that helps improve your strength, balance, bone health and posture
while reducing back, hip, neck and knee pain. Contact me for a
No Cost consultation at 703-628-2880 or email to
woody@sequoiahealth.com.


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 effectively.

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
control. 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 feel.

The Need to Overeat
Overeating places an enormous burden on the digestive system creating an
overload of food by-products. 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.
It is best to space your meals at 4 hour intervals and include additional
snacks through out the day as your body requires.


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

woody@sequoiahealth.com
.

Posture Perfect!TM Evening Class

A New Posture Perfect!TM Evening Class is Coming Soon
A new evening class is coming soon. Please call Woody McMahon at
703-628-2880 or email to woody@sequoiahealth.com for more information,
class times and reservations.

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

"Posture Perfect!TM 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!"
P.S.

You can read more about Posture Perfect!TM at:
http://sequoiahealth.com/posture_perfect__classes

Pets and People 

Feeding Raw Food to Your Cat- Myth vs. Fact
By Ingrid King

We know from human nutrition that the less processed our foods are, the
healthier they are for us. This is no different when it comes to feline
nutrition. Cats are obligate carnivores and as such need animal-based
proteins to thrive. They cannot get enough nutritional support from
plant-based proteins such as grains and vegetables, because, unlike humans
and dogs, they lack the specific enzyme that processes plant -based
proteins metabolically.
 

Commercial pet foods are highly processed and most are too high in
carbohydrates for cats, leading to all kinds of health problems. Dry food
in particular can be the source of many of the degenerative diseases we
see in cats, ranging from allergies to intestinal problems to diabetes and
urinary tract issues. While a quality grain-free canned diet may be a
better choice, the meat in those diets has to be cooked. Cooking degrades
the nutrients, leading to loss of enzymes, vitamins and minerals. To make
up for this, pet food manufacturers must add in supplements to make up for
these losses. Supplementation is not always exact, and depending on the
manufacturer, may be done with synthetic rather than natural supplements.

There are numerous benefits from feeding a raw diet to your cat,
including improved digestion, reduced stool odor and volume, increased
energy, ability to maintain ideal weight, better dental health, and better
urinary tract health. With the numerous pet food recalls over the past
several years, raw feeding has gained wider attention. Embraced for
decades by holistically oriented pet parents and holistic veterinarians,
it is becoming more mainstream as pet parents look for alternatives to
feeding commercial pet foods. But many pet owners are still leery of the
idea of feeding raw meat to their pets, and myths about raw feeding
abound. This article will help sort through the myths and facts
surrounding raw feeding.


Myth: Cats need dry food to keep their teeth clean.

Fact: Dry kibble does not clean your cat's teeth. Most cats don't chew
their kibble long enough for any of the scraping action that is the theory
behind this myth to kick in. Some pet food manufacturers offer a "dental
diet" that is made up of larger than normal sized kibble to encourage
chewing, but in my years at veterinary practices, I've seen many cats
swallow even those larger size pieces whole. Additionally, dry food leaves
a carbohydrate residue in the cat's mouth that actually encourages growth
of tartar and plaque.


Myth: Cats need dry food to keep their teeth clean.

Fact: Dry kibble does not clean your cat's teeth. Most cats don't chew
their kibble long enough for any of the scraping action that is the theory
behind this myth to kick in. Some pet food manufacturers offer a "dental
diet" that is made up of larger than normal sized kibble to encourage
chewing, but in my years at veterinary practices, I've seen many cats
swallow even those larger size pieces whole. Additionally, dry food leaves
a carbohydrate residue in the cat's mouth that actually encourages growth
of tartar and plaque.


Myth: It's dangerous to feed raw meat because it contains bacteria.

Fact: Cats have highly acidic digestive tracts, which makes them pathogen
resistant. Their digestive tracts are also much shorter than humans - food
passes through their digestive system in about 12 hours, compared to two
or three times as much for humans. This doesn't give bacteria enough time
to proliferate in their system. As long as you use safe handling
procedures with raw meat, the risk to your cat is minimal. In fact, the
emphasis on safe handling that you'll hear from most proponents of raw
feeding is for the humans in the household, not for the cat.

One caution: this applies to healthy cats. Bacterial resistance in cats
with an already compromised immune system may be diminished.


Myth: It's dangerous to feed raw meat because it contains bacteria.

Fact: Cats have highly acidic digestive tracts, which makes them pathogen
resistant. Their digestive tracts are also much shorter than humans - food
passes through their digestive system in about 12 hours, compared to two
or three times as much for humans. This doesn't give bacteria enough time
to proliferate in their system. As long as you use safe handling
procedures with raw meat, the risk to your cat is minimal. In fact, the
emphasis on safe handling that you'll hear from most proponents of raw
feeding is for the humans in the household, not for the cat.

Myth: Raw feeding is complicated and requires grinding of meat, bones and
a lot of preparation time.

Fact: Raw feeding doesn't have to be complicated. While some cat owners
want to make their own raw foods, there are many companies that offer
frozen raw food that is already nutritionally balanced. It really comes
down to thaw and feed - no more effort than opening a can!

Myth: It's dangerous to feed raw meat because it may contain parasites.

Fact: Do your research and find out where the company you're buying from
sources their ingredients. Reputable manufacturers will be happy to answer
your questions. Of course, there is no way to be 100% sure, but then,
neither is there a 100% guarantee that commercially prepared foods are
going to be free of toxins, pathogens or other contamination, as the 2007
pet food recall showed us in such tragic proportions.


Myth: Raw diets are not complete and balanced.

Fact: That depends on the diet you choose to feed. Some raw diets are
balanced and include proper levels of supplements, others will require
adding a good vitamin and mineral supplement. The reality is that no one
food can be nutritionally complete. True nutrition comes from a varied,
whole foods diet. This is why it's a good idea to mix and rotate different
meats and maybe even different manufacturers.

The idea of raw feeding has initially been a big leap for me. For
starters, I'm semi-vegetarian and don't eat red meat or poultry, so I
wasn't crazy about having to handle raw meat, even if it was best for my
cats. The twelve years I spent in the veterinary profession taught me a
lot about animal health, but initially, not a lot about nutrition.


Myth: Raw diets are not complete and balanced.

Traditionally, veterinarians don't receive a lot of training in
nutrition, and what training they do receive in veterinary schools is
funded by major pet food manufacturers. I was fortunate that I eventually
worked with several holistically oriented vets, and I began studying
feline nutrition on my own as well. There is no doubt in my mind that a
grain-free, high protein diet is the optimal way to feed our cats.


The following two websites are wonderful resources for feeding raw food
to cats:

Feeding Your Cat - Know the Basics of Feline Nutrition - this site
contains a wealth of information by veterinarian Lisa A. Pierson, DVM

Feline Nutrition Education Society - a site dedicated to educating cat
owners about the benefits of feeding raw, showcasing some of the leading
voices advocating change in how we think about feline nutrition. combined
is your pet.


(c) Ingrid King 2012

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 http://www.ingridking.com
Workshops at Dream Yoga Studio
Come and Join us for our First Summer Workshop at
Dream Yoga Studio


Be Bone Strong!TM Osteoporosis Workshop June 2nd from 1 to 3 pm
This 2-hour workshop offers a complete, personalized bone and joint
health program that nicely compliments your yoga practice, if you have
one.
Be Bone Strong!TM 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 MethodTM; this is the only program of
it's kind in the Northern, VA area. This workshop is a good introduction
to Woody's 4-Week
Be Bone Strong!TM Mini-Course that starts at
Dream Yoga on June 6th at 11:45.

If you have questions or need more information please contact
me at
woody@sequoiahealth.com or call 703.628.2880.

Why The Workshop Series?
Luann Fulbright, the owner of Dream Yoga Studio asked me to offer
three of my signature Fresh Start!TM programs in workshop format.
The workshops bring you practical and valuable information to help
kick-start your health and fitness program for the New Year.
Each workshop is followed by an 8 week series of continuation
classes. These classes help
you learn new skills and get the support
you
need to more easily accomplish your health and fitness goals
for 2012.


Dream Yoga Studio and Wellness Center is located in McLean, VA.
Luann and I thought that my Be Bone Strong!TM, Healthy Weight!TM
and Posture Perfect!TM programs would fit nicely with her ever
expanding wellness vision and class offerings. You can learn
more about the interesting and diverse offerings at Dream Yoga

and Wellness Studio at http://www.dreamyogastudio.com/main.html

Osteoporosis Support News

2012 Osteoporosis Resource Center's (ORC) Classes

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 6:45 to 8 PM
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: Thursday 6:30 to 7:30 PM for 8 Weeks
Where: Sequoia Health and Fitness, Inc.
483 Carlisle Drive, Herndon, VA 20170
Tuition: $160 for one class a week for 8 weeks
Email woody@sequoiahealth.com or call Woody at
703-628-2880 for more information.

What is the ORC?
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 that help 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.

Newsletter Sign-Up
Sign-up for our FREE newsletter The Sequoia Advisor to stay informed
about all of our future class offerings, workshops and seminars. It is
easy... just go to http://www.sequoiahealth.com/ORC and enter your
name and email address.


We look forward to seeing you soon at one of our classes.
Please call Woody McMahon at 703-628-2880 or email to
woody@sequoiahealth.com for more information.




Continued Good Health,

Woody

Woody McMahon
The Sequoia Advisor


------------------------------------------

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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    A mindful and holistic approach to Fall Prevention, Balance, Full Body Functional Strengthening and Posture Exercises for All Ages! Our Science-Based Exercises are Safe and Appropriate for Your Ability. Our Exercises Help Improve Osteoporosis, Osteopenia, Fear of Falling, Balance and Strength Problems. Reston, Great Falls, Herndon, Middleburg, Arlington Sterling and Northern Virginia.

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    Herndon, VA 20170
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