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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 15th 2014

  • Feel Better With Health-Based Exercise
  • The Healthy Gut... Strong Bones Connection 
  • 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

Feel Better With Health-Based Exercise
By Woody McMahon 

All The Benefits, None of The Side Effects
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. Some exercise programs can actually
be hazardous to your health. If you are over 50 or have certain health
problems like back pain or osteoporosis, a specialized exercise program
is your best bet to help alleviate pain, strength bones and muscles and
improve balance and posture. See how your exercise program compares to
"the best of the best."

Understanding Exercise Safety
We are just beginning to understand the importance of exercise safety.
Science has determined that certain exercises place enormous strain on the
back and joints. They have also learned that the best way to achieve
health benefit from exercise is to work the entire body as a whole. The best
exercise programs minimize seated exercise, reduce strain on the spine,
strengthen the back muscles and improve flexibility.

Work The Whole Body
Why is this? During work and play, each muscle is connected to and
supports the others. To improve usable strength., 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, cardiovascular and flexibility time. Take fewer breaks
and use safe exercise combinations to keep your heart rate elevated
and as many muscles as possible 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
A safe and effective exercise program has four main parts. It will include
1. A dynamic warm-up, 2. Health-based strengthening exercises,
3. Balance and coordination activities and 4. Appropriate stretches
at the end. 
Some other important points to consider are whether the use
of the treadmill and other seated exercise machines fits into our safe,
effective and functional exercise strategy.

Treadmills and Seated Exercise Machines
In a word, they do not. The treadmill is a poor substitute for
walking and
seated machines reduce your ability to challenge your balance or effectively
control your body. Body control and balance are both important qualities
that allow you to more easily perform normal, daily activities.

Don't Forget Your Water, Nutrition and Sleep
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

The Healthy Gut... Strong Bones Connection
by Woody McMahon 

Bones and Digestion
The connection between poor or improper digestion and osteoporosis is
becoming stronger and stronger. Eating healthy foods to help strengthen
your bones is only half the story. Being able to properly digest the foods
you eat and get the nutrients to the tissues in your body is the other half
of the healthy bone equation. 

Bacteria's Beneficial Effects
Even though you hear many "bad" things about bacteria, the truth is that you
cannot live without the existence of certain bacteria in and on your body.
The trick is in keeping the "good" and "bad" bacteria in a healthful balance,
especially in your digestive system. 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. Reducing
sugar and chemicals when you can will help the "good" bacteria thrive.
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

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 scheduled 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 and comfortably 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 as 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.

    483A Carlisle Drive
    Herndon, VA 20170

    300 West Washington Street
    Middleburg, VA 20118