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The Sequoia Advisor
IN THIS ISSUE July 15th 2011
- Get Off That Treadmill and Make Your Warm-up DYNAMIC
- Fitness Toys for Better Balance and Strength
- NOVA Osteoporosis Resource Center Update!
- Joan Kelly Art Exhibit in Reston, VA
- Bone Health Podcasts Coming Soon!
Feel Better... Live Better
Get Off That Treadmill and Make Your Warm-up DYNAMIC
By Woody McMahon
The All Important Warm-Up
A well designed workout program will have a warm-up at the beginning and
a cool down at the end. The right kind of warm-up can reduce your chances
of injury, increase your bone health and improve your balance and
muscular strength. All too often you'll find yourself gravitating to the
treadmill, exercise bike or elliptical machine to do your warm-up. But is
this really the best way to start your exercise program?
The Purpose of Warming-Up
The time spent during the warm-up allows your body to transition from
sleep, sitting or any other state that is not physically demanding. It
prepares your joints, muscles and circulation to gradually increase from
the resting state to a level of higher exercise demand. Too much intensity
or skipping the warm-up entirely can shock your body and lead to both
minor and severe injury. A well designed warm-up will also challenge
your balance and coordination.
Moving in 3-D
Exercise science has demonstrated that the best way to warm-up is through
a series of movements designed to challenge the way you work and play.
When deciding on a good warm-up, consider your Activities of Daily Living
(ADL's). ADL's are the activities you perform on a daily basis in work and
play. Some examples include mowing the yard, playing golf, hiking,
unloading the dishwasher, cleaning out the garage and playing tennis.
These activities require you to move in multiple directions (left, right,
front, back, up, down). The best warm-up starts preparing you for these
ADL's by including all of the movement directions, not just one or two.
Getting Started
The next time you go to workout, try the following warm-up sequence
instead of your current routine.
1. Time: Choose a warm-up that will be about 8 to 10 minutes long.
2. Intensity: Stay at about a 5 on the Perceived Exertion (PE) scale or
make sure you are not breathless and can carry on a conversation during
your entire warm-up. Do not rest but slow down if needed.
3. Activities: Spend about a minute on each activity starting with the
least demanding (listed first) and going to the most (listed last). Toe
Walks, Heel Walks, Walk the Line, Heel to Toe, Side Walks left, Side Walks
right, High Knee, Carioca or Grape vine, March and Hip Swing.
4. Extra: If you have time you can always add another minute each
of jump rope and jumping on a BOSU trainer.
The intensity of the warm-up will be different depending on your stamina
and ability to balance. You may have certain physical limitations that
prevent you from completing some of the tasks. If so you can always
substitute less or more demanding activities. If you need more help
creating a better warm-up, please email for additional assistance.
Would you like to reduce stress and improve your bone health but
don't know where to start? I provide an easy to follow program called
Be Bone Strong! that helps improve your bone health, posture, balance
and strength while reducing fracture risk. Contact me anytime for a
no cost consultation at 703-628-2880 or email to
woody@sequoiahealth.com.
Fitness Toys for Better Balance and Strength
by Woody McMahon
Fitness Toys Are Fun
There are three simple, effective and inexpensive fitness toys that
belong at your club or in your home. In no particular order they are the
BOSU ball, Balance board and Foam half roll. All three of these toys
challenge your balance in unique ways making your exercise sessions more
effective and fun.
Everybody Needs to Practice Balancing
The majority of head traumas and hip fractures are related to poor
balance. Getting older reduces your ability to balance because of
increased time sitting, a lack of leg muscle strength and reduced muscular
coordination. A well designed exercise program that includes balance
training can improve all three of these fitness deficits. The use of
fitness toys helps challenge your body in unique and fun ways enabling it
to better prepare and react to real world situations.
So let's explore the three most important fitness toys for balance: The
The BOSU Ball
If you have never heard of or used the BOSU, you are missing out on a
great piece of training equipment. The BOSU is a rubber half round ball
that can be used for strength, balance and cardio conditioning. The fact
that the BOSU is soft gives it greater versatility than a standard step.
You can step on or into it depending on the type of exercise and effect
you are seeking. It can be used by people who need a softer exercise
surface due to foot or ankle pain. You can jump on top of it like a
trampoline for a great cardiovascular workout or use it to lunge into for
a dynamic leg and core strengthening effect. You can squat, press and work
on your core all on the ball as well.
The Balance Board
The balance board looks like a playground teeter-totter made of wood. The
object is to stand on the board, feet hip width apart, and balance it
parallel with the floor. By using equal amounts of foot pressure, the
board can be controlled and maintained flat and level. This toy is not as
easy as it looks but it is a wonderful exercise for increasing leg
strength and balance. Once you have mastered standing on the board then a
whole variety of exercises can be performed while balancing. You can
squat, press and work on your core on the board. There is also a second
style of balance board that is circular and provides a 360 degree balance
challenge.
The Foam Half Roll
The foam half roll is a half of a cylinder of foam. It is usually 3 feet
long and has one round and one flat site. You can use both sides of the
roll but generally they are used round side down. Carefully stand on the
flat side with your feet perpendicular to the roll. You should be able to
rock the roll forwards and backwards with your toes and heels. Make sure
to space your feet about the width of your hips. Now while slightly
bending your knees, stop the roll form moving forwards and backwards. Your
toes should not touch the ground at any time. Just like with the balance
board, you can squat, press and work on your core all on the foam roll.
For more advanced rollers, you can also stand and balance long ways on the
roll as well.
Give these toys a try and see how they can really improve your balance
quickly.
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.
Osteoporosis Support News
Posture Perfect! at St. Thomas a' Becket in Reston!
The Northern Virginia Osteoporosis Resource Center is scheduled to
open sometime early this September. It will be one the first of its kind
offering BoneSafeTM clinics, Personal Training, Yoga, Tai Chi classes and
consultations for people with osteoporosis, osteopenia and other
bone health problems.
You can read more about The NV Osteoporosis Resource Center at:
http://sequoiahealth.com/osteo resource center
We just started another Posture Perfect! class at St. Thomas a' Becket.
More classes are forming soon so please call Woody McMahon at
703-628-2880 or email to woody@sequoiahealth.com for more
information, class times and reservations.
People in the News
Joan Kelly Art Exhibit
Joan Kelly is one of my Posture Perfect! class members. We went to
see her art show at Reston Plaza and I really enjoyed her work. Here is
the info if you would like to go view some of her paintings.
Joan Kelly, Acrylic Painter & Marianne Cordyack, Potter
Friday, June 24, 2011 through Sunday, August 14, 2011
RESTON HISTORIC TRUST
1639 Washington Plaza
Reston, VA 20190
On Lake Anne Plaza next to the Drugstore
OPEN Tuesday- Sunday 12-5pm, Saturday 10am-5pm
More About Joan
Joan Kelly has a BFA from the University of GA and an MA from
Stanford University in art history with all electives in painting under
Nathan Olivera. Joan is a member of the Reston Art Gallery (RAG) and
on the Board of the Greater Reston Arts Center. She has taught art,
and in the 80's developed the Art in the Schools program for GRACE,
which is used by over 50 schools in the area.
Joan participated in the Northern VA Fine Arts Festival for many years.
Her painting of the Town Center was chosen as the festival poster in 1998.
Her current acrylic paintings vibrate with intense color and strong shapes.
" I love painting outside, where I can express the joy I feel with the
sparkling light, intense colors and great beauty of a warm summer day!"
It is my favorite time of year.
Marodyne LIV Tablet Update
We are still anxiously awaiting the release on the LIV Tablet.
The product is very close to being available in the US market.
It looks like September is going to be the magic month. Sara
and I are still working feverishly on recording our 24 Podcasts
for the LIVe Again! Podcast series. This series will come FREE
with every LIV Tablet. This is a great bone health audio series
that really helps to simplify, demystify and make your bone
health program much easier.
LIVe Again! is a complete, effective and easy to follow healthy
lifestyle program designed to take the guesswork and worry out
of improving the health of your bones.
Each Marodyne LIV Tablet will come with the 24 Podcasts that
you can listen to while using your tablet. The information provided
is a powerful bone health program that you can follow with
confidence.
There will also be additional information on the LIVTherapy.com
website to help you create the best and most complete bone
health program possible. I will be testing and collecting data on
the Marodyne in my office. I will also be supporting a colleague of
mine who is selling the LIV Tablet by offering a free bone health
consultation to anyone who buys the device from him.
Stay tuned for more updates. Feel free to email us with your
questions at woody@sequoiahealth.com.
Continued Good Health,
Woody
Woody McMahon
The Sequoia Advisor
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Sequoia Health and Fitness, Inc.
483A Carlisle Drive
Herndon, VA
20170
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Copyright (c) 2006-2011 by Sequoia Health and Fitness, Inc.
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