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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                                                        February 15th 2013

  • Not Just Any Exercise Program Will Do
  • Probiotics... Your Friends in the Bacterial World
  • Upcoming Events... CPR Class March 1st
  • Osteoporosis Support News... New Safe and Senior Yoga
  • Posture Perfect!TM  March 13th Free Demo Class

Feel Better... Live Better

Not Just Any Exercise Program Will Do
By Woody McMahon 

Exercise... Your 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 equally? Some exercise programs can actually improve your health
and appearance more than others. If you are over 50 or have certain health
problems like back pain or osteoporosis, you need a specialized exercise
program to help you alleviate pain, strength bones and muscles and improve
balance and posture. 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 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, condition your muscles 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 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. Feel free to ask me about some
good exercises for these muscles and add them to your current workout
right away.

How to Get Maximum Benefits
Successful exercise programs have a well designed support system to
maximize health and fitness benefits. A proper warm-up, water intake, post
workout cool down as well as stretching, nutrition and adequate rest will 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 sleep 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. Be very
careful with "one size fits all" exercise programs because they do not
address your specific health and fitness needs or offer the same benefits as an
individualized one. Take the time to seek professional help when creating or
modifying your exercise program. It will be well worth your time and money.


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

Probiotics... Your 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, bacteria are blamed for food poisoning. In reality, you cannot live
without the existence of certain bacteria in and on your body. The trick is
keeping the "good" and "bad" bacteria in a healthful balance. Although
sometimes necessary, antibiotics wreak havoc on the natural, helpful
bacteria by decreasing their numbers in the digestive system and on your
skin. Antibiotic therapy can also cause an increase in secondary infections
of the urinary tract, skin and digestive system.

Bacteria and Your Bones
Your body has billions of naturally existing, beneficial bacteria that are
mostly found in your large intestines and on your skin. 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 the numbers of
healthful bacteria in your intestines. It is the non-digestible food
ingredients, such as fiber, that stimulate the types and amounts of
healthful bacteria. 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
benefit 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 modern 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
essential 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 may also be
a good idea as well.

Try these healthy lifestyle changes for 30 days. Feel what it is like to be
a part of the health care 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

Upcoming Events

CPR Classes at Sequoia Health and Fitness
Friday March 1st from Noon to 3 pm

It is important for everyone to know CPR. The life you help save may
be that of a friend or loved one. Our CPR class is a two year
American Heart Association certification in Adult, Child and Infant
CPR as well as AED.

Melissa Schaaf, a nationally certified massage therapist as well as an
American Heart Association Certified CPR instructor, will be teaching the

Melissa will be teaching Adult, Child and Infant CPR along with AED. She
asks that you wear comfortable clothing to make getting down on the floor
to practice on CPR dummies easier. Please also bring water to drink. If
you have any problems with knees or back that might make it difficult to
get on the floor, please tell us when you register.

The CPR class is approximately 3 hours long with a maximum of 6 participants
and the cost is $75 and good for 2 years. Please contact Woody McMahon

for class dates and availability at

Click Here to read more about the American Heart Association CPR and AED

Be Health Smart! Facebook Page and E-Book Series
For over 30 years, I have been helping people improve their health and
fitness. With all the information (and misinformation) out there, it can
be very challenging to know what and who to believe. One of my goals
for 2013 is to begin an information service capable of
cutting through
the confusion and
simplifying your path to better health and fitness. 

That is the reason why I decided to start the Be Health Smart!
Facebook page and E-Book Series. I have elicited the help of
Megan Smith, RD and together we will give you the straight scoop,
bust a myth or two, simplify the confusion, lessen the madness and help
empower you to make good health decisions. We will also act as a
sounding board so you can ask your questions and get good answers.

Megan Smith, RD is a registered dietician with a specialty in bone health
and healthy weight loss. Over the years, I have been impressed with her
straight talk, level headed approach and captivating writing style pertaining
to food and healthier eating habits. If I might take the liberty of saying so,
she is "One Sharp Cookie!" and I am glad to have her help on this project.
Please Click Here to learn more about Megan and her expertise. 

Please watch for updates over the next few weeks as our Facebook page goes
live and we start providing a simpler approach to health and fitness; a clear
and effective alternative to many of the existing health and fitness myths.

Posture Perfect!TM Free Demo Class
Monthly Series
Next Demo Class March 13
th  from 1 to 2 pm

We are holding FREE Posture Perfect!TM demo classes on the second
Wednesday of every month from 1 to 2 pm. These classes are held
Congregation Beth Emeth on Lawyers road in Herndon, VA.

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

Posture Perfect!TM demo 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 leg strengthener); and performed movements that
involved crunching, bending and twisting. (increases the risk of spinal

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
strengthens your bones,
enhances your balance, alleviates back
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!"

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

Osteoporosis Support News

2013 Osteoporosis Resource Center at Qi Elements Classes

Current Class Schedule

Tai Chi for Osteoporosis
When: Mondays and Wednesdays 1:30-2:30 PM
Where: Qi Elements Center, 464 Herndon Parkway
Suite 215, Herndon, VA 20170
Tuition: $105 for one class a week, $190 for both classes
Email or call Roger 703 435-4400 for more

Yoga for Boomers & Beyond
Gentle Yoga for Seniors Classes
When: Monday February 25 from 11:45A to 12:30P
Where: Qi Elements Center, 464 Herndon Parkway
Suite 215, Herndon, VA 20170
Tuition: $32 for 4 classes plus a make-up
More information:
or call Bonnie at 703-407-2065 for more information.

Safe Yoga for Boomers & Beyond Classes
When: Monday February 26 from 6:45P to 8P
Where: Qi Elements Center, 464 Herndon Parkway
Suite 215, Herndon, VA 20170
Tuition: $88 for one class a week for 4 weeks plus make-up
More information:
or call Bonnie at 703-407-2065 for more information.

Posture Perfect!TM Level 1 Beginner Classes
Wednesday 12:00 to 1:00 PM and Thursday 6:30 to 7:30 PM            
Congregation Beth Emeth
12523 Lawyers Road, Herndon, VA 20171
$160 for 8 classes in 8 weeks
or call Woody at
703-628-2880 for more information.

What is the ORC?
The ORC is unique in the Northern Virginia area offering safe and effective
exercise classes including Personal Training, Yoga, Tai Chi and
Posture Perfect!TM We also offer classes and consultations for people with
osteoporosis, osteopenia, back, hip and neck pain as well as other
bone and joint health problems.

"What makes the ORC exceptional is that it offers safe and effective exercise
programs that can help improve posture, balance and strength for bone
and joint health problems" says Woody McMahon one of the center's
co-directors. "For the first time people that come to the center can feel
comfortable that the exercises they are performing will only do good and
not cause any harm."

Who Benefits From Our Classes

Beginners: Our unique classes are great for someone who wants to begin
a safe and effective exercise program but does not know where to start.

Post Rehabilitation: Our classes offer a safe and effective transition from
physical therapy to more general exercise that help to safely strengthen
important stability muscles.

The classes are perfect for tennis players, golfers or runners
who want to enhance their bodies to improve their sport and continue to
play safely and injury free.

Newsletter Sign-Up
Sign-up for our FREE newsletter The Sequoia Advisor to stay informed
about all of our future class offerings, workshops and seminars. It is
easy... just go to and enter your
name and email address.

We look forward to seeing you soon at one of our classes.
Please call Woody McMahon at 703-628-2880 or email to for more information.
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) 2006-2013 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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    300 West Washington Street
    Middleburg, VA 20118