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The Sequoia Advisor
IN THIS ISSUE November 1, 2007
Weight Loss Study- Participants Needed
Train to Hit Like The Pros
The Modern Golfer Gone are the days of just dusting off your clubs and heading out to play a round of golf. Don't let the slow pace of golf fool you. This is a sport with physical demands on the player just like basketball or football. Even though golf doesn't present much of a cardiovascular challenge it does require balance, strength, stamina and flexibility. The only way to effectively swing like a pro is to train like one as well. Competition is fierce and the really top golfers spend as much time in the gym as they do on the course. Exceptional golfers are also good athletes. They take the time to prepare their bodies for golf's athletic challenge so they can perform at the top of their game.
Balance Strength and Flexibility Lessons on technique with your golf pro can only take you so far when it comes to improving your game. If your body is not balanced, strong and flexible, you'll never be able to generate the necessary swing speed to hit the long ball. If your body is not balanced, strong and flexible it will not handle the physical forces generated in the swing. The results: back pain and injury, muscle pulls, shoulder and hip problems that means less time on the course and more in the chiropractors office.
Anatomy of the Golf Swing The golf swing is a multi-planar (many direction) motion that requires muscles and bones to work together. The backswing requires good balance and flexibility in the trunk to allow for full rotation of the hips and back. Next the downswing demands balance, hip rotation and forward weight shift. Finally, the follow through, where acceleration must be brought to a stop after the completion of the hip and back turn, requires balance, body control and flexibility to complete the swing.
Through the last two phases there is a need for a controlled acceleration of the club to maximize club head speed. Muscles have to work at the proper time and bones of the spine must be freely movable to prevent injury. If everything isn't working together, bad things can happen to your body. Just look at the very high percentage of professional golfers have either had back or hip surgery or both. Golf can be tough on your body.
Train, Think and Breathe Like a Pro As the current golf season comes to a close and the weather turns a little less favorable, now is the perfect time to start thinking about spring of '08. The gym is the place to begin. Start a golf training program today and by next year, you'll be hitting them farther and straighter while keeping your lower back and hips healthy. Here is how to start:
1. In your strength training, incorporate rotational moves on a pulley machine. High-low pulls, standing twists and low-high pulls are excellent exercises for developing trunk strength and body balance
2. Balance is now considered more important than strength in generating club head speed. Use balance aids such as the Toggle Board, BOSU Ball, Foam ½ Rounds and Wobble board to stimulate your balance mechanism. For more advanced work, considered dry golf swings on the BOSU ball.
3. Work with dumbbells instead of weight machines. They give your body a more athletic workout stimulating Core muscles as well as the primary movers. Dumbbells are more demanding on your balance mechanisms, especially if you only use one. Try standing, single arm overhead press, single arm squat and press combo and cross pick-ups standing on one leg.
Try these exercises along with a good post workout stretching program and you'll have the beginning of an excellent off season golf training program. See you on the links.
Fresh Start is a complete healthy lifestyle program that helps you Get Active, Eat Healthier and Reduce Stress while safely reaching a healthy weight. Fresh Start benefits include lower cholesterol, increased bone density, improved muscle strength, increased metabolism and healthy weight loss. Make the most of your activity time while balancing your lifestyle and maintaining good health at any age. For more information contact Woody McMahon at 703-464-5171 or email to Woody@SequoiaHealth.com.
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Three Practical Steps to Reducing Stress
High Stress Lifestyles According to a recent survey, a high stress lifestyle is the number one attribute most people would like to change about their lives. There is no denying it, you live in a fast-paced society, running from here to there and everywhere in between. Prolonged "rat racing" causes cortisol, a stress hormone, to build-up in the blood preventing your immune, cardiovascular and digestive systems from working properly. High cortisol levels in the body can cause trouble losing or maintaining a healthy weight; tiredness and a lack of energy; high blood pressure; difficulty sleeping and depression. Over time, stress destroys your body's ability to function properly. If left unchecked, stress can actually shorten your life. So what do you do if you feel rushed and anxious all the time? What is the best way to reduce stress and get more enjoyment out of life? How do you stay active but too active?
Here are three practical steps that can greatly reduce your stress levels and help you live a longer and healthier life.
Step 1: Lifestyle Simplification Most people you see running around in a tizzy have over scheduled their lives. Approaching life like there is no tomorrow leaves little time for enjoyment. You want to live life to the fullest but truly doing that also means enjoying life to the fullest. Being over scheduled means you'll just be going through the motions turning stressful events into stressful days. Try writing down your schedule and see if it looks reasonable. Is there time for a healthy breakfast? What about a lunch where you actually sit down and eat; not in front of your desk or doing something else at the same time? Have you left time for some fun physical activity; a nice walk with a friend or maybe a stop at your favorite health club? Have someone else look at your schedule and if they say, "Wow, that looks kind of busy" then you need to go back and remove something from that day to slow it down. Remember, the emphasis is on enjoyment.
Step 2: Daily Meditation If your mind is running at 100 miles a minute then your body, even when you are sitting still, will be trying to keep up. When constantly bombarded with the 100 mile a minute messages, your body responds with increased cortisol production. True physical relaxation comes when the mind slows down and lets your body relax. Daily meditation is a great way to quiet your mind, relax your body and reduce cortisol levels improving how you look and feel. In just 5 minutes a day, you can start a good meditation habit. Here is how.
Find a quiet spot, sit in a comfortable chair with your feet flat on the floor. Close your eyes and allow your mind to get calm and slow down. If just closing your eyes doesn't work, you can concentrate on a candle flame or your breath as a way to center your attention. A great little book to help you is called Meditation, A Beginner's Guide by Charlotte Parnell.
Step 3: Daily Fun Physical Activity When it comes to activity, the old saying "different stokes for different folks" comes to mind. Don't be tricked by the myths. There is no one right activity. Forget the "more reps for toning" or "the fat burning zone." The key here is to just get more activity. You can dance, ride a bike, chase your dog or kid, lift some weights at the health club or swim a few laps. The bottom line; find something that is fun; something you like to do, something you will keep doing. It's not important if you're any good at it. In other words, don't let perfectionism or what other people might think stand in the way of having some fun with your friends. Adopt and practice these stress reduction tools and your life will be less stressful and a whole lot more fun.
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Health and Fitness Coaching
Do you ever feel the need for a little extra help organizing your health and fitness
activities? Maybe you want to take your current fitness program to a higher level?
One of the best ways to "take it up a notch" is to have a fitness coach. We are
offering a new service called FitCoach. A fitness coaching session can help you with
goal setting for 2008 or make your current fitness program more effective.
For more information or to schedule your first appointment, call Woody McMahon
at 703-464-5171 or email Woody@SequoiaHealth.com.
Non-Surgical Weight Loss Study
We are looking for 12 participants who have tried with no success to reach a healthy weight.
Participants in the study must be at least 21 years of age, at least 30 pounds over weight,
willing to accurately chart their progress and be open minded to trying a completely new
approach to weight loss. To see if you qualify, please email Woody McMahon at
to try a different way and why you think you over eat.
Continued Good Health,
Woody
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 Fitness, Inc.
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