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The Sequoia Advisor
IN THIS ISSUE                                                          July 2, 2007 
  • Is Your Water Bottle as Safe as You Think?
  • The Anatomy of the Perfect Workout

  • Next Whack-it Round-Robin July 27th

  • Lap-Band Healthy Activity Program



Is Your Water Bottle as Safe As You Think?


The safety and environmental friendliness of bottled water is back in the news. Drinking adequate amounts of water is important to good health. Depending on your body weight, drinking anywhere from 32oz to 100oz of water daily helps your muscles, digestion and kidneys all work better. However, it's also important to make sure that the water you are drinking and the container it's stored in are safe.


A recent report by the Earth Policy Institute (EPI) says "The global consumption of bottled water reached 154 billion liters (41 billion gallons) in 2004, up 57 percent from the 98 billion liters consumed five years earlier. Even in areas where tap water is safe to drink, demand for bottled water is increasing?producing unnecessary garbage and consuming vast quantities of energy. Although in the industrial world bottled water is often no healthier than tap water, it can cost up to 10,000 times more. At as much as $2.50 per liter ($10 per gallon), bottled water costs more than gasoline." About one-fourth of bottled water is actually bottled tap water; according to government and industry estimates (some estimates go as high as 40 percent).


Several new studies have pointed to three major health problems associated with bottled water.


Chemical Leaching From the Plastic Bottles

When it comes to water and foods, not all plastics are created equally. Plastic can leach chemicals into whatever is stored in it especially when heated. To make sure the plastic is safe and does not leach, check the recycling symbol on your bottle. #2 HDPE (high density polyethylene), #4 LDPE (low density polyethylene), or #5 PP (polypropylene) on your bottle are all safe. Water is generally sold in plastic bottles market with a #1, and is only recommended for one time use. Do not refill it.


High Bacterial Count in Reused Water Bottles

Several researchers in Canada and the USA have determined that refilling your water bottle, even if washed, might not be such a good thing. Dangerous bacteria and potentially toxic plastic compounds have been found in water bottles with the recycle #1 on the bottom. A study of water bottles at a Calgary elementary school found bacteria in kids' bottles that would prompt health officials to issue boil-water advisories, had the samples come from a tap. The better choice is to filter your water with a Brita or Pure filter and use a refillable water bottle that is safe to wash marked with a recycle number #2, #4 or #5.


Environmental Concerns with Recycling and Landfills

After you drink your bottled water, the bottle has to be recycled or thrown away. According to the Container Recycling Institute, "86 percent of plastic water bottles used in the United States become garbage or litter. Incinerating used bottles produces toxic byproducts such as chlorine gas and ash containing heavy metals. Buried water bottles can take up to 1,000 years to biodegrade. Almost 40 percent of the PET bottles that were deposited for recycling in the United States in 2004 were actually exported, sometimes to as far away as China?adding to the resources used by this product."

Environmentally, the plastic most commonly used to make water bottles is polyethylene terepthalate (PET), which is derived from crude oil. A Colorado-based company BIOTA, bottles its spring water in a container made from a biodegradable plastic called polylactic acid (PLA), which is derived from corn.

The bottling company says, given the right composting conditions, the container will disappear in 75 to 80 days.


So, the bottom line is keep drinking lots of water but:


*Don't reuse (even if you wash) plastic bottles with a recycle #1 on the bottom

*Don't heat foods or liquids in a microwave or store in plastic. Use glass instead.

*Buy re-usable water bottles like Nalgene and filter your water with a Brita or Pure filter.


To read more go to:


To learn more about Nalgene products go to


Drinking more water is just one component of living a healthier Lifestyle. Getting Active,
Eating Healthier and Reducing Stress NOW are also important in keeping you healthful in
the years to come. To learn more about how easy it is to improve your health with Fresh
contact Woody McMahon at 703-464-5171 or by email to

The Anatomy of the Perfect Workout


Train Like Tiger
World class athletes have given us valuable training knowledge that can help you increase the effectiveness of your training techniques. With only minor modifications, what is good for the Olympians is also good for you. The human body requires regular activity for proper blood flow, hormone balance, bone strength and digestion. Make the time to be active and follow these simple steps to take your activity sessions up a notch.  

Balance, Functional Strength, Stamina and Flexibility are the four essential elements that need to be included in any well designed activity program. Other non-physical elements that are important for the long term success of your activity program are fun social interaction, mental and physical challenge, variety and motivation. As you read about the four essential elements in greater detail, complete a self check to see just how your activity program compares.



Balance is very important and also the most overlooked activity. A majority of people believe the ability to balance is lost because they get older. In truth, as you age, balance is reduced by sitting more and using the balance mechanisms less. Balance requires regular practice or you'll lose the ability at any age. Regularly challenging your balance mechanisms keeps them sharp and in tune. In you next activity session instead of sitting or lying down to do a chest press; use the cable crossover and do it standing. Try doing curls while balancing on one leg or do a standing over head press while lunging. Mix in some games like tennis, basketball and racquetball to further stimulate your balance mechanisms.

Functional Strength 

By definition, strength is "the physical or mental power that makes somebody or something strong." In this case, functional strength is a term used to determine how usable your strength is in work and play. Functional strength involves good core strength (lower back and abdominal muscles) as well as the ability for the heart, lungs and skeletal muscles to work together efficiently. The more functional your activity program, the more usable your strength. Good functional strength helps you serve a better tennis ball, lift heavy boxes while you clean out the garage or carry the kids all day at the amusement park. Functional strength requires multi-muscle activities that strengthen the heart as well. A good example would be free squats combined with a single arm dumbbell press or walking lunges while twisting a medicine ball.   



We already addressed stamina indirectly when we talked about functional strength. Functional strength demands that the heart, lungs and muscles work together as a unit.
To build better stamina, include your aerobic activity during your strength training sessions, not separately. You save time and it is more functional that way. Circuit training is a good way to build stamina or just use multi-muscle activities that simultaneously place a high demand on your heart and the rest of your body. Try this next time your at the gym. Do a minute of jump rope followed by a minute of single leg arm curls followed by a minute of push-ups. See how your heart feels then.



Full body stretches at the end of each activity period (when you are hot, never at the beginning when cold) are crucial in keeping muscles loose and preventing overuse injuries like plantar fasciitis, tennis elbow, lower back pain, shin splints and rotator cuff injuries. Regular activities tighten muscles and increase pressure on joints and ligaments. Regular stretching loosens muscles, protects joints and actually leaves muscles longer and stronger and ready for the next activity session. At the end of every activity session, stretch your whole body while holding each stretch for at least 30 seconds for the best flexibility benefits.


Try these simple suggestions and turn your ordinary workout into extraordinary!


Fresh Start uses only the latest fitness and strength training techniques helping you increase bone density, muscle strength, metabolism and weight loss. Make the most of your activity time while also balancing your lifestyle and maintaining good health at any age.
For more information c
ontact Woody McMahon at 703-464-5171 or email to


Next Whack-it Round-Robin July 27th 

Eight people came to play Whack-it Friday night. We played with teams of four and it was a lot
of fun. Two hours of play really worked-up quite a sweat. Make sure to join us Friday night,
July 27th from 7 to 9pm.
Come by yourself or bring a teammate. Depending on the number of
people that show, we will play some doubles and four on four Whack-it as well. Please register
or email or by phone
703-464-5171. The cost is $10 per person.
Looking forward to seeing you in July.

Lap-Band Healthy Activity Program

Saturday mornings are a good time to get-up and get active. Starting in July, we'll have a
Lap-Band activity class where you can have fun, develop self-confidence, lose excess weight,
increase strength, flexibility and stamina, increase athletic performance, adopt healthier
eating habits and reduce stress.
If you have not already, please email or call and let me know if you are interested. Spouses,
family members 9 years and older and activity partners are all welcome. We may even do a
Parents/Kids Combo class if here is enough demand. The class meets once a week for 8 weeks.
Class size is limited to 6. The cost is $20 per class or $149 for 8 weeks. To learn more or to
enroll please contact Woody McMahon at 703-464-5171 or by email at

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) 2006-2007 by Sequoia Health and Fitnes
s, Inc.

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