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As far as feedback on the Posture Perfect!TM class goes, it has not only met my expectations, but exceeded them! There are several reasons I enjoy the class... 

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The Sequoia Advisor

       IN THIS ISSUE                                                               Februay 1st 2014

  • A Good Sleep is Vital to Better Health
  • Freshening-Up Your Fitness Program
  • Workshop Series... There's No Place Like Home 
  • Posture Perfect!TM Gift Certificates Available
  • Posture Perfect!TM  Try Your First Class for FREE!

Feel Better... Live Better

A Good Sleep is Vital to Better Health
By Woody McMahon 

Sleep Like a Baby
Some experts say that Americans are a sleep deprived society with our
constant communication and 24 hour television shows. These days, many
of you are having trouble getting a restful sleep. A lack of sleep can
deteriorate your physical and mental performance very quickly. Without a
good night's sleep, you are more likely to experience depression, acute and
chronic pain, reduced energy, lack of concentration, high blood pressure
and increased physical and mental stress. You also place yourself at a
greater risk for accidents.

The Natural Sleep Cycle
According to the National Sleep Foundation, only about 50% of us get a
good night's sleep. A recent poll of older adults found a direct
correlation between good health and restful sleep. The better the health of
the older adults, the more likely they were to sleep well. Conversely, the
greater the number of diagnosed medical conditions, the more likely they
were to report sleep problems. The poll also revealed that among older
adults, a more positive mood and outlook as well as an active and "engaged"
lifestyle (having someone to speak with about a problem, regular exercise,
volunteer activity, etc.) was associated with sleeping 7-9 hours and having
fewer sleep complaints.

Chemically Induced Sleep
Medication for sleep has become very popular but no one really knows if
this "chemically induced" sleep is as beneficial as the naturally occurring
kind. According to the Mayo Clinic, medications like Ambien, Lunesta, and
Rozerem subject you to various side effects including dizziness, weight
gain, facial swelling, headache, prolonged drowsiness and severe allergic
reaction. They also may not be safe if you have severe depression, a
history of drug or alcohol dependency, are pregnant, breast feeding or
exhibiting sleep behaviors such as sleep-driving and sleep-eating.

Simple Steps to Getting a Restful Sleep

Step 1: Balance Your Physical and Mental Fatigue
At the end of the day,
any people are more mentally than physically tired. The first step to getting
a restful sleep is to
participate in regular physical activity. Walking, performing
postural exercises
such a Decompression or playing a sport will help you feel
both mentally and physically tired making it easier to get a good sleep.
Step 2: Consciously Turn Off Your Day Create a pre-bedtime
ritual to help
slowly relax your mind and prepare you for a good night's sleep. R
eading a
book with a strong positive message, listening to quieting music or taking a
few moments to meditate sets the right mood
before sleep. Avoid watching
television, especially if it has violent or disturbing content, because it tends
activate rather than quiet your mind.

Step 3: Try
Napping or Quiet Time During the day, either in a chair or on
your bed, try just resting or even taking a short nap to keep you from getting
over-tired. You can also use the Decompression Position with abdominal
to relax your
mind and spine. Some experts believe that allowing
yourself to rest may be more important in the long run than sleep. Rest happens
when you allow yourself the time to sit, slow your mind and just do nothing.
Resting when you are tired is an act of self kindness and has a profound
de-stressing effect on the mind and body.

Relax More... Stress Less
There are many ways to relax; here are a few: meditation, watching a
sunset, listening to the roar of the ocean, mindful breathing, watching the
birds fly around your backyard or enjoying relaxing music. Make the time
and allow yourself adequate sleep and relaxation. It is the healthy way to
recharge your body and mind while feeling and looking your best.

For more information on how to feel more rested, contact the National
Sleep Foundation at

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? I 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 703-628-2880 or email to

Freshening-Up Your Fitness Program
by Woody McMahon

Routine Eventually Means Boring
Whomever coined the phrase "fitness routine" didn't realize that they were
actually capturing the true essence of most people's exercise programs.
Routine, defined as having no special quality or ordinary, has no place in
your exercise world. Also be sure that your fitness activities are balanced,
complete and appropriate
for your fitness level. To get the most benefit
for the time spent, it is best if your ex
ercise program prepares you for the
greatest number of real life scenarios. We call these scenarios ADL's
(Activities of Daily Living).

Your Muscles Like Variety
Your muscles adapt very quickly to movement patterns and postures. A
variety of different exercises prepares your muscles for different ADL's
and sequences. Allowing your muscles to learn multiple movement
patterns keeps you safer and injury free during daily activities. Think about
what happens when you lift a child or box, play a sport or get in and out
of the car. You rarely repeat
the exact same movement twice in your life.
Staying safe and injury free means having a well designed exercise program
that first and foremost improves your balance, strength and posture.

Keeping Your Fitness Safe, Appropriate and Effective
Here are three simple suggestions to maximize your exercise benefits
while keeping your program safe, appropriate and effective.

Suggestion 1: Switch From Machines to Free Weights

Seated exercise machines place unsafe loads on your spine,
rob you of balance training and restrict your range of muscular motion.

Free weights offer a unique exercise opportunity helping improve strength,
balance and coordination all at the same time. When performed standing,
free weight exercises are safer for your spine and provide better balance
training as well.

xample 1: Seated Shoulder Press
Try the
seated shoulder press standing instead of sitting. Sitting creates
high compressive forces on your spine. Pressing weight over your head
just adds insult to injury. 
Standing, on the other hand, requires that more
muscles work to perform the exercise. Standing more closely resembles the
activity of putting something into a tall kitchen cabinet. Now, instead of
just the arm and shoulder muscles working, you have balance stimulation,
leg, hip and core muscle strengthening as well.

Suggestion 2: Challenge Your Balance Regularly
Including balance activities in your exercise program increases both the
mental and physical challenge of your workout. Balance is learned when you
are young and it can deteriorate if not practiced regularly. Many people blame
their lack of balance on age. But in truth, practicing your balance less, sitting
more and weak leg muscles are really more to blame. 

Example 2: Single Leg Balance
This exercise is simple to perform anytime or anywhere. Simply stand on
one leg and see if you can balance for 30 seconds. You can try it at the check
out line at the grocery store, doing the dishes or brushing your teeth. Just a few
minutes several times a day will make a huge improvement in your balance.
When y
ou can perform on one leg and also consider including fitness toys such as
the BOSU, foam half rolls and balance boards. These exercises are both fun and
add a new dimension of physical and mental challenge.

Suggestion 3: Try Exercise Combinations
Exercise combinations are one of the best ways to add variety and reduce
your time spent exercising. Granted, they are for people capable of more
advanced exercises, but they most closely mimic the ADL's I spoke of earlier.
Here is an example of three exercises normally
performed individually and now
can be done simultaneously for a great physical and mental challenge.

Example 3: Squat Biceps Curl and Press
Start with both arms at your side. Next lower yourself into a squat. Come back to
the starting position, and while keeping your knees slightly bent, perform a biceps
curl. At the top of the curl, press both arms straight above your head. Now reverse
the sequence back to the starting position.

Try these simple suggestions and watch how much safer and more effective your
exercise time
can become. If you are not sure where to start, give me a call for
suggestions and direction.

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

Give the Gift of Health!
Posture Perfect!TM Classes...

Looking for the perfect healthy birthday gift for someone?
Consider purchasing a gift certificate for one or several
Posture Perfect!TM classes. Gift certificate amounts start
at $20. This is the perfect gift, the gift of health, to give
to someone you love.

Upcoming Events and News

Workshop Series... There's No Place Like Home
Our next There's No Place Like Home workshop is schedule for
August 26
th, 2014 at Congregation Beth Emeth. Pat Williams of
GraceFul Care and I will be answering your questions and providing
valuable information on how to safely stay in your home.

Pat and I believe that your home is your castle and, for many
beneficial reasons, you want to stay there as long as possible.
Deciding to stay at home may be one of the biggest life decisions
you will ever make

Fortunately, we are here to help you plan and make good decisions
allowing you to stay in your own home for as long as you want

In our workshop we will discuss the many health and quality of life
benefits of staying in the comfort of your own home rather than
moving to a retirement facility. We will outline the logical and
important steps necessary to keep you in your home.

Just like we tell all of our clients, "You Can Stay, We Can Help!

Recent research has shed some interesting light on the darker side of
retirement home living. Everything from higher costs to the loss of
personal freedom and independence has been examined in these
recent reports. These reports have determined that living in a
retirement setting is not as easy or glamorous as you might think.

Click Here to read more about our wonderful, new program.

Beginner Posture Perfect!TM Classes in Herndon,
Reston and Arlington

We have beginner Posture Perfect!TM classes in Herndon, Reston and
Arlington. Take your first class for FREE and see how much taller, more
balanced and relaxed you feel afterwards. To register please contact
Woody McMahon at 703-628-2880 or email to

Please wear comfortable clothes and bring a face and bath towel,
a bottle of water and an exercise mat if you have one.

I am offering in-home health-based exercise instruction for
those who cannot leave their home. Contact me to find out more!

Posture Perfect!TM for Spinomed Program
I have created a new companion back strengthening exercise program to
help anyone wearing the Spinomed orthosis. The classes include helpful tips
on getting the most from your Spinomed as well as exercises that help
strengthen your back, improve your posture and increase your balance.

Click Here to learn more about this exciting program.

Posture Perfect!TM First Class FREE

If you have never tried Posture Perfect!TM you owe it to yourself to
come to one of our convenient classes and see how good it makes you
feel. We want you to give us a try so come take your first Posture Perfect!TM
class for FREE. It's on us... so what do you have to lose?

Please call Woody McMahon at 703.628.2880 or email to for more information or to make
your reservation.

The FREE Posture Perfect!TM class helps introduce you to the many
benefits of our safe and effective posture, balance and strength program
co-developed by Sara Meeks, PT and Woody McMahon, personal trainer.

Come and experience how each class can help strengthen your bones,
improve your balance, alleviate back aches and neck pains, improve
osteoporosis and teach you how to sit and stand-up straighter. 

The History of Posture Perfect!TM
When I developed the Posture Perfect!TM classes over 2 years ago, there
were no safe and effective exercise programs available for "over age 50" adults.
Everywhere I looked there were older adults in classes that used seated

exercises (bad for your back); machine style exercises (bad for your balance)
treadmills (a poor hip and leg strengthener); and performed movements
that involved crunching, bending and twisting. (increases the risk of spinal
compression fractures)

Posture Perfect!TM solved all of these problems by offering a safe and effective
approach helping older adults become more active. Each class improves your
posture, strengthens your bones, enhances your balance, alleviates back
aches and neck pains, reduces fracture risk and teaches you how to sit
and stand-up straighter. 

We have several people in our current classes who are coming to strengthen
their bones
and over half of the others are interested in exercises and posture
changes to help make their backs and necks feel better.

Please call Woody McMahon at 703-628-2880 or email to 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 than 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!"
Paula S.

Click Here to read more about S.A.F.E. and effective Posture Perfect!TM

Continued Good Health,


Woody McMahon
The Sequoia Advisor

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

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) 2006-2014 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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