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The Sequoia Advisor
IN THIS ISSUE                                                                February 15th 2010
  • Not Just Any Exercise Program Will Do
  • Probiotics... Our Friends in The Bacterial World
  • Good Dental Health For Your Pets 
  • Osteoporosis Support Group Meeting Feb. 16th
  • Change Your Posture, Improve Your Health

Feel Better... Live Better

Not Just Any Exercise Program Will Do

by Woody McMahon 

Exercise, The Drug of Choice
Exercise is good for your health; that we all know. Numerous studies have
shown that a regular exercise program can reduce stress, improve sleep,
promote better digestion, increase muscle and bone strength, make breathing
easier and alleviate pain. Even with all of these encouraging findings,
many people do not have an exercise program that is right for them. Did you
know that research has found that not all exercise programs are created
Some exercise programs can actually improve your health and
appearance more than others. See how your exercise program compares to
"the best of the best."


The Whole Body Not Just Parts

Science has found that the best way to achieve maximum health and fitness
benefits from exercise is to work the entire body as a whole. So whether
you need to condition your heart and vascular system; strengthen bones;
reduce excess body fat; alleviate pain or just improve any other health
condition; a whole body conditioning approach is superior for your health
and fitness. Why is this? During work and play, each muscle is connected to
and supports the others. To maximize benefits, you must condition your
in an interconnected way. One of the simplest strategies for
integrating your workout is to combine rather than separate all strength
training and cardiovascular time. Take fewer breaks, use heavier weights
and try exercise combinations to keep your heart rate elevated and many
muscles working together.


Include the Extensor Muscles

Most fitness programs spend more time on the muscles you can see and less
on those you can't. The ones you can't see, called the extensor muscles,
are vitally important to good posture, a healthy spine, shoulders, knees
and hips. These muscles: the erector spinae, middle and lower trapezius,
gluteus medius and maximus muscles are the primary support muscles of the
spine, hips and pelvis. Many back, neck, hip and shoulder pain syndromes,
headaches, slipped discs and poor posture patterns can be attributed to
weakness, tightness or imbalances in these muscle groups. So just because
you can't see them doesn't mean they are not important. Ask your trainer or
fitness professional to show you some good exercises for these muscles and
add them to your current workout right away.


Maximum Benefits Come With Exercise Support

Your exercise program needs to be well supported to maximize health and
fitness benefits. A proper warm-up, water intake, post workout cool down
and stretching, nutrition and adequate rest all improve exercise benefits.
Exercise without stretching afterwards is a recipe for disaster. Tight
muscles will narrow joint spaces, placing abnormal forces on the spine,
shoulder, hips and knees. This increased pressure results in pain and
degeneration (arthritis) in the joints. Adequate water is essential for
proper function of muscles, kidneys, heart, joints and digestion. Good
nutrition provides necessary energy
and adequate protein plus other
essential nutrients for bone and muscle growth. Eight hours of restful
allows the body to adequately grow and repair the tissues of the
various organ systems.


Osteoporosis Specific Exercise Programs

For maximum safety, exercises involving flexion, twisting and trunk
curling (crunches) should be avoided if you have osteoporosis. Stronger
extensor muscles help reduce fracture risk by improving posture,
stabilizing the spine and taking the weight off the vertebral bodies. In
addition to extensor exercises, there are two exercise programs that are
backed by good research and are shown to be helpful for osteoporosis. The
first is the "BEST" Study regimen and the second is "The Rehabilitation of
Osteoporosis Program-Exercise" (ROPE) instruction. The ROPE program was the
only study that reduced the incidence of fracture. Generalized exercise
programs do not offer as much benefit as individualized ones. For maximum
benefit, any program should be modified to address your specific needs.


Good posture is more important than just sitting up straight. Your posture
affects your breathing, spinal alignment, blood pressure, digestion and many
other bodily functions. Fresh Start Fit After 50! helps improve posture as well
as reduce stress, improve balance, strength, flexibility, energy and stamina.
After just a few weeks, you will feel like a new person. Call Woody McMahon at
703-464-5171 to schedule your no cost Fresh Start consultation. You can also
email to


Probiotics... Our Friends in the Bacterial World

by Woody McMahon

The "Friendly" Bacteria
Bacteria can get a real complex in this day and age. They get blamed for
most of the coughing and sneezing that goes on when in fact, viruses are
really the cause. Anytime a disagreeable meal is eaten and an upset stomach
results, they are blamed for food poisoning. In reality, you cannot live
the existence of certain bacteria in and on your body. The trick is
keeping the "good" and "bad" bacteria in a healthful balance. Even though
at times necessary, antibiotics wreak havoc on your natural bacterial
numbers and balance. Antibiotic therapy can also cause an increase in
secondary infections of the skin and disturbances of the digestive tract.
Bacteria and Your Bones
Your body has billions of naturally existing, beneficial bacteria that are
mostly found in your large intestines. These naturally occurring bacteria
assist with digestion, strengthen your immune system and prevent the growth
of harmful bacteria. They also produce vitamins such as biotin and vitamin
K which are important for healthy bone formation. The foods you eat have a
strong influence on the types and numbers of bacteria that reside in your
intestinal tract.
"You are what you eat" is an old saying that was popularized in the 20's
and 30's by Victor Lindlahr but holds as true today as it did then. The
types of foods you eat will either increase or decrease healthy bacteria in
your intestine. It is the non-digestible food ingredients, such as fiber,
that stimulate the types and amounts of healthful bacteria in your
intestine. These non-digestible substances are called Prebiotics and they
are the actual foods that fortify your healthy bacteria.
Probiotics... Friendly Bacteria
In the beginning of the 20th century, the Russian Nobel laureate Eli
Metchnikoff was the first to describe certain bacteria as having a positive
on humans. He hypothesized that it would be possible to modify the
bacteria in the human digestive tract to improve health and reduce the
effects of disease and aging. To some extent his hypothesis was correct.
The term Probiotics comes from his work.
Probiotics are a group of "friendly" bacteria, mostly Lactobacillus or
Bifidobacterium, that are similar to the ones found normally and
beneficially in your digestive tract. What can you do to keep these
friendly bacteria in place? Eat lots of fruits and vegetables which supply
Prebiotics and eat foods that contain Probiotics such as yogurt, fermented
and unfermented milk, miso and some juices and soy drinks. Dannon's
Activia yogurt, for instance, is an example of a probiotic food.
Working Together For Your Health: Prebiotics and Probiotics
Together Prebiotics and Probiotics work together to keep a healthy
population of bacteria in and on your body. Probiotics have been helpful in
naturally treating gas, cramping and diarrhea as well as easing the
symptoms of lactose intolerance. Research is being conducted on Probiotics
to treat conditions such as infectious diarrhea; irritable bowel syndrome;
inflammatory bowel disease like ulcerative colitis and Crohn's disease.
Other areas of study are infections with Helicobacter pylori (H. pylori), a
bacterium that causes most ulcers and many types of chronic stomach
inflammation, vaginal infections, skin infections and numerous others.
The Smart Choice
Eating a healthy diet full of fruits and vegetables, fiber and foods that
naturally contain probiotics is a smart choice for healthy living.
Supplementing with a probiotic along with your other vitamins is also a
good idea as well.

Poor intestinal health is one of the causes of excess weight gain
Follow our Fresh Start Healthy Weight! system and you'll reduce your weight
and improve your health at the same time. We provide the education, motivation
and accountability necessary to improve your health while helping you feel and
look your best. For a no cost consultation, please call Woody McMahon at
703-464-5171 or email to



Pets and People

Good Dental Health For Your Pets
by Ingrid King
Dental disease is the most frequently diagnosed health problem for pets.
Dogs and cats are particularly prone to tooth and gum diseases. An
astounding 80 percent of dogs and 70 percent of cats show signs of oral
disease by age 3, according to the American Veterinary Dental Society.
Normal teeth in both cats and dogs should be white or just a little
yellow. Gums should be light pink and smooth (except in breeds with
pigmented gums).
Oral disease begins with a build up of plaque and tartar in your pet's
mouth. Without proper preventive and therapeutic care, plaque and tartar
buildup leads to periodontal disease, which manifests in red and/or swollen
and tender gums, bad breath, and bleeding. When the gums are swollen, they
can be painful - a good rule of thumb is that if it looks like it might be
painful, it probably is. Pets are masters at masking pain - when in doubt,
assume that your pet is experiencing at least some discomfort.
The inflammation and infection associated with periodontal disease can
lead to damage to other organs such as the heart, kidney and liver, and
lead to other serious health problems. Dental disease can also be an
indicator of immune system disorders, particularly in cats.
Common indicators of oral disease in dogs include bad breath, a change in
eating or chewing habits, pawing at the face or mouth and depression. If
you notice any of these, don't wait until your dog's next annual check up,
take him to the veterinarian for a thorough exam.
Cats rarely show any symptoms at all unless the situation is literally
life-threatening. They will eat even when their level of chronic mouth pain
would send a person to the emergency room. They almost never paw at their
face, even with loose or abscessed teeth. They get pretty smelly breath
from eating cat food, so it's tough to tell by smelling the breath whether
your cat has dental disease or just had breakfast. But even though they
don't show us much in the way of outward symptoms, chronic
dental/periodontal disease can cause severe and often irreversible damage
to internal organs. So it's important to get regular veterinary exams at
least once a year, and twice a year for cats six and older or for cats with
a known history of dental problems.
Since our pets won't just sit still and open their mouths to have their
teeth cleaned like humans, dental procedures for pets require general
something that makes many pet owners nervous. While there
are always risks with anesthesia, they can be minimized with a thorough
pre-anesthetic check up, including blood work to assess kidney and liver
function and rule out other underlying health issues. This will allow your
veterinarian to customize the anesthesia to your pet's health status and
potential special needs. Keep in mind that leaving dental disease untreated
may present a far greater risk than anesthesia.
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


Osteoporosis Support Group Meeting

"Healthy Bones Come From a Healthy Body" Woody McMahon

Topic: How Good Posture Prevents Fractures 

 Date :
Tuesday February 16th

Time: 6 to 7 pm

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

Come dressed in comfortable clothes and bring water. For questions and
reservations please contact Woody McMahon at 703-464-5171 or email to



NEW Posture Correction Class Starts
in March

Good posture affects your health in many ways. A simple change to your
posture not only improves your health but can make you look and feel years
younger. Better posture strengthens the spine and reduces the risk of
fractures. In March, we are adding posture classes to our already
extensive Be Bone Strong! program.

Be Bone Strong! continues to stay at the cutting edge in building stronger
bones and healthier bodies. We will continue to work with your doctor and
help you create and implement an effective osteoporosis treatment plan. Our
support, sympathetic ear and shoulder to lean on will still be there
eliminating the unnecessary fear and worry this condition can bring.


With the use of Skype, emails, phone calls and the internet, you can benefit
from the only complete osteoporosis prevention and repair program.
Video consultations, stress reduction activities, healthy eating plans and
functional weight bearing programs all available in the comfort of your own
home over your computer. 

Our unique three step process makes it easier to improve bone strength faster:


Step 1: Personalized Osteoporosis Lifestyle Assessment

Step 2: Comprehensive "Make My Bones Strong" Plan and Program

Step 3: Implementation Support, Motivation and Consultation

Follow The "Big 6 for Healthy Bones" and you can't go wrong:

1. Increase daily stress reduction activities. This helps lower cortisol and homocystein
levels while reducing calcium loss.
2. Safe and sufficient weight bearing exercise to stimulate muscle growth and balance. This is essential for increasing bone quality and preventing falls.

3. Dietary changes that balance protein with fruit and vegetable intake.
Fruits and veggies contain greater amounts of water, minerals and antioxidants with generally lesser amounts of animal protein to reduce total body inflammation.

4. Establish year round vitamin D3 levels in the 50-80 ng/mL (or 125-200 nM/L).
This should be confirmed by regular 25-hydroxyvitamin D testing.
5. Calculate optimum water intake for maximum hydration. Water is very important
in helping the kidneys regulate pH and detoxify the body.

6. Strategic Epigenome training program to speed bone healing. The most powerful
healing tool in the human body. 


Test your bone knowledge and take our Strong Bones Healthy Body Quiz at


To learn more about Be Bone Strong! Online or to schedule a free consultation, please go to and click on Be Bone Strong!



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) 2006-2010 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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