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The Sequoia Advisor
IN THIS ISSUE                                                                May 1, 2008 
  • Better Results in Less Time
  • Strategies for Strong Bones & a Healthy Body
  • Make Your Band Work Better
  • Active Adults... Don't Let Health Problems Slow You Down


Better Results in Less Time

Making Your Strength Training More Effective
Going to the health club is a great thing for your health.  But sometimes you just don't have 2 hours to dedicate to your workout.  What do you do then?  Here are the 5 best whole body strengthening exercises when you are short on time.  In an effort to help prevent injury, make sure you are capable of doing the exercises listed.  Make sure you warm-up for 8 to 10 minutes prior to your workout.  Proper stretching at the end keeps your body
flexible and injury free.  The more flexible your body the stronger your body can become.  As always, keep your strength training as functional as possible.  Training your body the way you use it in real life provides maximum usable muscular strength and prevents injuries associated with multi-movement patterns.

1. Legs and Hips
Squats: To squat safely, place the bar across your shoulders (not your neck) and keep your back straight, bending slightly at the hips through the squatting motion. Keep your heels heavy and your head up to maintain good form. Dumbbells are a good choice either hanging at your sides or placed at shoulder height. These variation are more advanced and should only be tried after basic squatting motion is mastered. Proper form is crucial with this
exercise. Breathe in as you go down and out as you come up.

2. Balance
One Leg Balance: Stand erect, back straight and head up. Lift one leg and try to stand quietly as you balance. Keep your standing leg knee slightly bent. Do not use your arms to balance unless you cannot balance without them. If you find this easy, place a dumbbell or medicine ball in your hands. With your standing knee straight, try and touch your knee and even your toes if you feel adventurous with the dumbbell. Breathe out as you come up from your knee or toe touch.

3. Core Strength
Roman Twists: Sit on the floor with your knees slightly bent. Place a dumbbell or medicine ball in your hands. With your arms and back straight and knees in a V, slowly twist to the left and then return to center. Now turn to the right with the same slow motion and back to center. Remember to breathe out each time you turn left and right.

4. Whole Body Strength and Cardio
Star Jumps or Jump Rope: Stand with your feet shoulder apart and hands at your sides. Jump into the air and as you do, spread your legs and feet apart and at the same time spread your arms so that your arms and legs look like a star. If this seems too much, grab a jump rope and do 1 to 2 minute segments or until you feel like you need to stop. Breathe regularly. Do not hold your breath.

5. Whole Body Strength and Endurance
Walkouts on a Fitness Ball: Lying face down on a fitness ball, walk out on your hands with your legs straight until your toes touch the back of the ball. Keep your back straight and head down looking at the floor. Return to the starting position and repeat. If you want a little more challenge, tuck your knees to your chest when your feet reach the back of the ball. Breathe out each time you walk out onto the ball. 

Staying active makes a big difference in how you feel. In 2008, make Getting Active, Eating Healthier and Reducing Stress while living a healthier lifestyle your number one goal. Go to our website at and take the Health Investment Questionairre.
Once you have taken it we will be glad to offer you a no cost consultation and talk to you more about the benefits of Fresh Start. For a free Fresh Start consultation, please call Woody McMahon at 703-464-5171 or email to



Strategies for Strong Bones and a Healthy Body


Build and Maintain a Strong Foundation

May is National Osteoporosis Prevention month and a perfect time to review some of the best strategies to prevent or reverse osteoporosis.  The current approach to preventing and treating osteoporosis is "wait and see." Recommendations for your first osteoporosis screening (Bone Density Test) are at age 65 which is much too late for most women to learn about their bone density.  If you want to maintain strong, healthy bones, you'll need to
be more proactive than the recommendations by either The National Osteoporosis Foundation (NOF) or The National Institutes of Health.  It is much easier to keep your bones stronger now then trying to rebuild them at a later date.


Background on Strong Bones

The National Institutes of Health (NIH) says that, "During childhood and adolescence, much more bone is deposited than withdrawn, so the skeleton grows in both size and density. 
Up to 90 percent of peak bone mass is acquired by age 18 in girls and age 20 in boys, which makes youth the best time to 'invest' in your bone health. Bones are the framework for your body.  Bone is living tissue that changes constantly, with bits of old bone being removed and replaced by new bone.  You can think of bone as a bank account, where you make "deposits" and "withdrawals" of bone tissue."


Weight Bearing Exercise

The first line of defense in osteoporosis prevention is regular weight bearing exercise. 
Girls, boys and young adults who exercise regularly generally achieve greater peak bone mass than those who do not.  Women and men older than age 30 can help prevent bone loss with regular exercise.  The best exercise for your bones is weight-bearing activities.  This is exercise that forces you to work against gravity, such as walking, hiking, jogging, stair climbing, tennis, dancing, and weight lifting.


Eating a Healthy Diet

Calcium and magnesium are essential nutrients for bone health. Calcium deficiencies in young people can account for a 5 to 10 percent difference in peak bone mass and can increase the risk for hip fracture later in life. Surveys indicate that teenage girls in the United States are less likely than teenage boys to get enough calcium.  In fact, less than 10 percent of girls ages 9 to 17 are actually getting the calcium they need each day.


Keeping Stress Levels Low

High stress living has a negative impact on bone density by increasing cortisol levels and decreasing bone density.  Make sure to budget time for relaxation and stress reduction; it is a powerful tool to keep your bones strong.  As little as 5 minute a day can make the difference between normal stress levels and the damaging effect of high stress living. 
Try listening to music, reading a funny book, meditation and deep breathing to help manage stress.


Getting Enough Vitamin D

Vitamin D is crucial to maintaining healthy bones.  Current recommendations of 800 iu of vitamin D an inadequate to keep bone density in the health range.  If you have never had your vitamin D levels checked, get your doctor to do it right away.  For women who have been eating well and exercising regularly and still don't see their bone density improve, vitamin D can be the missing link.


Hormonal Factors

The balance between the hormones estrogen and progesterone have a dramatic effect on peak bone mass.  For example, women who had their first menstrual cycle at an early age and those who use oral contraceptives - which contain estrogen - often have high bone mineral density.  In contrast, young women whose menstrual periods stop due to extremely low body weight or excessive exercise, for example, may lose significant amounts of bone
density, which may not be recovered even after their periods return.  After menopause, keeping
your progesterone/estrogen levels in normal balance will help strengthen bone mass.  Always remember, prevention really is the easier course of action when it comes to avoiding osteoporosis.

Keeping your bones strong is a life long challenge. Would you like to learn how to take better care of yourself in 2008 while increasing bone density? Commit to Getting Active, Eating Healthier and Reducing Stress while living a healthier lifestyle. Fresh Start provides the education, motivation and accountability necessary to improve your health while helping you feel and look your best. For a free Fresh Start consultation, please call Woody McMahon at 703-464-5171 or email to    


Make Your Band Work Better With Pinnar Activity Classes
Do you want your Band to work better? Have you been thinking about beginning a weight training program but the local health club seems a little scary? Maybe you are concerned about how you look and would rather have some place a little more private? Are you older and have a medical condition that needs someone with special knowledge to help you get active again? We have just the program for you.  


The Better Alternative. This year we are offering a more sensible solution that will keep you coming all year long. Our once a week, small group fitness program (4 people maximum) will only cost you $20 a session or $55 a month. For your money you get your own personal trainer, Suzanne Riley, with convenient times offered on evenings and weekends. These are beginner, lower intensity classes designed to help you get moving again. 

You'll also get:

  • Goal Setting to help you stay on track all year long
  • Fun Activity with an instructor who knows how to Educate and Motivate
  • Exercise Guidance so you get the most benefits from exercising properly

To find out more please call Suzanne at 703-464-5171 or email Twice a week training packages are available as well.


Active Adult or Senior Citizen... It's Your Choice

A Crossroads in Your Life

If you think you can go sailing through life paying little attention to your future health, it just isn't true. The decisions you make about food choice and activity and stress levels today dramatically affect your future. Investing in your health today pays great dividends as you get older. There is nothing worse than retiring and not having your health or being able to do the things you want to do. Make the decision today to be an Active Adult and not a Senior Citizen.


The Time to Start is Now

Dedicating as little as three hours a week to improving your health can make a big difference as you get older. Don't let health problems slow you down or keep you from enjoying life. Getting active, eating healthier and reducing stress improve most medical problems. Remember, if you are going to be an Active Adult, you'll want to learn how to be proactive rather than reactive with your health.   


Be an Active Adult Today
Give us a call at 703-464-5171 or email to find out what steps you can take to feel and look your best. Click here to take the

Health Investment Questionnaire, a great way to learn more about what you can do to become an Active Adult.

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) 2006-2008 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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