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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                                                        June 1st 2013

  • The Truth About Exercise and Your Weight
  • Food Label Sticker Shock
  • Upcoming Events... Posture Perfect!TM Classes Starting in Arlington
  • Osteoporosis Support News... Yoga Nidra and Safe Senior Yoga
  • Posture Perfect!TM  June 12 th Free Demo Class

Feel Better... Live Better

The Truth About Exercise and Your Weight
By Woody McMahon

Fitness Fables
The latest research on exercise and weight loss is turning up some
interesting trends. For the longest time exercise has been championed as
one of the most important fat burning tools available and frequently
linked to successful weight loss. That has left countless people spending
endless hours trying to burn calories in an effort to lose weight.

It turns out that you do need to reduce excess calories to lose weight but
exercise is not the best tool for that job. We have also learned that in many
cases exercise can actually increase appetite and food intake rather than
decreasing it. So do you really need to exercise to successfully lose
weight or can you just reduce calories and get the job done?

You Can't Burn Enough Calories
Exercise is generally held out as a good way to burn calories to ensure
weight loss. But current research shows that exercise is a poor calorie
burner for most people. While it can take only a few minutes to eat 500 to
1000 calories; it requires 4 to 5 hours of exercise for the average person to
"burn off" those same calories. The average person cannot exercise 4 or 5
hours a day so calorie reduction is the only real way to lose weight. Research
shows that exercise plays an important role in reducing your appetite
(if the exercise is not too strenuous) and lowering stress levels.
Both are important in reaching a healthy weight.

Increasing Your Basal Metabolic Rate (BMR)
BMR is a measure of the number of calories you need to breathe, sleep,
digest your food, pump blood from your heart and many other vital
functions. It is a measure of how much energy your "body machine" needs
to run. The BMR of a sedentary person is almost always lower than that of
someone who exercises because of the differences in muscles mass. To
successfully lose weight, you want the highest BMR possible. The higher
your BMR, the more fuel (calories) your body needs every hour of the day.
So regular exercise does help to raise your BMR by increasing the amount
of muscle you have on your body (lean body mass).

Helping to Maintain a Healthy Weight
The latest research has also shown that people who keep their weight off
the longest or even permanently spend 3 to 5 hours a week in a regular
exercise program. Non-regular exercisers generally are unable to stabilize
their weight and gain back more than they initially lost. Regular exercise
also has a strong effect on insulin and cortisol; two important weight
control hormones. By increasing muscle mass, exercise helps keep these
hormones in balance, allows your body to utilize calories more efficiently
and raises your BMR that ultimately aids in your long-term weight

Fitness as a Health Tool
Research continues to show that a regular exercise program is still your
best health improvement tool continuing to yield an ever increasing list
of benefits. Better balance, less pain, improved posture, lower blood
pressure, more energy, elevated mood, improved sex life and better
digestion are only a handful  of the benefits that come from regular

Exercise can do more to improve your health than any known medication,
supplement or food stuff. Always remember that successful exercise
programs are fun, social and sustainable over the long-term while
providing measurable physical and mental changes.

Fitness in Its Proper Place
So it appears that exercise is an important health tool aiding in weight
loss by increasing BMR, balancing hormones and reducing stress. Based on
the latest research, let your exercise program work better for you by
including muscle building with weights, bands and balls. Try spending
less trying to "burn calories" on a treadmill or elliptical machine and include
balance and coordination activities instead.

It is important to note that time on the treadmill and elliptical machine
will not improve your balance which is especially crucial if you are
over age 50. It is still important to build good cardiovascular fitness but
that can easily be integrated into a well-designed, functional, full body
exercise program.

Commit to working out the way your body works and you will see faster,
more long term weight loss with much less effort.

Would you like to reduce stress and improve your bone health but
don't know where to start?
I provide an easy to follow program called
Be Bone Strong!TM that helps improve your bone health, posture, balance
and strength while reducing fracture risk. Contact me anytime for a
no cost consultation at 703-628-2880 or email to

Food Label Sticker Shock
by Woody McMahon

Read On
By law, all foods must be labeled to show the ingredients and nutritional
content. Food labels, also called Nutritional Information, are found on
the side or back of all foods. They are a valuable source of information
when you are trying to start a healthier eating plan. So whether you
want to lose or gain weight, increase your protein and calcium intake,
reduce excess sugar and salt or monitor fat, learning how to use the
food label will be helpful in making healthier food choices. Let's explore
some of the valuable information available right on the food label itself.

Serving Size
Portions are the clear villain if you are having trouble losing or gaining
weight. Fortunately, the food label has what is called Serving Size

right on the package that gives you important information about food
portions. The Serving Size, generally measured in cups, ounces or piece
count, is the amount of food that is considered to be one serving. So as
an example, a serving size of nuts will be listed as 8 pieces, crackers as
9 crackers and mixed vegetables as ½ a cup. Most people who are
over-eating will generally eat two or three times the recommended portion
size and not really know it. Sticking to the serving size is a quick and easy
way to
balance your eating plan.

Calorie Density
Now you know that choosing healthier foods and controlling their portions
is the best way to reach and maintain a healthy weight. The food label can
also indirectly tell you about Calorie Density; a measure of the number of
calories per portion. This number is not directly listed but you can
calculate it by looking at the portion and comparing it to the calorie
content. So as an example, let's look at the Calorie Density of an apple
and a piece of cake. Given the same serving size, the apple is less
calorie dense than the piece of cake. This means that you can eat a much
larger portion of apple and get the same number of calories as the cake.
This holds true for most fruits and vegetables because of their water and
fiber content. Eating more fruits and vegetables is not only good for your
body; but the higher fiber content makes it easier on your digestion and
you feel full at the end of your meal.

Sodium Content
Sodium content is another good food label value to monitor. Too much
sodium has been shown to increase the risk of heart disease, high blood
pressure and stroke as well as promoting over-eating and loss of water from
your body. Sodium combines with chloride to form salt, a food additive
that is actually considered to be a flavor enhancer. Typically, processed
and pre-prepared foods have higher sodium levels than other foods to
make the food taste better. Of course, if the food tastes too good there is
a real chance you'll eat more than is really needed. It is better to limit the
amounts of foods that have higher than 500mg per serving sodium content.

Fat Content
Eating the right kind of fat is important to good health. With the "low
fat" craziness of the 1980's and 90's, fat was seen as a villain. But in
fact, fat is very important for numerous body functions including metabolic
rate, satiety and healthy skin. Fats have many helpful functions in your
body including maintaining a healthy cell wall, acting as precursors to most
hormones, wound healing and weight loss. The challenge is that most healthy
fats are easily destroyed by light and heat. Today the research supports a
balanced approach to fats in your diet. Keeping fats at 30 to 35% of your total
daily intake is easy if you eat lots of fruits and vegetables at every meal.

Healthier eating and weight control can be much easier if you use food labels
as a simple guide to help you make better food choices.

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

Upcoming Events and News

Posture Perfect!TM Classes Starting Soon in Arlington

I am currently looking for space to start our Posture Perfect!TM classes
in the Arlington/Falls Church/McLean area. We already have several
people ready and waiting to take the classes.

Next week I'll visit Rock Spring Congregation to see if their space can
work for us. Rock Spring currently offers a Yoga and Tai Chi class at their
church. Posture Perfect!TM will be a nice addition to those two offerings.
If you know of a place that is comfortable, quiet and has good parking,
please feel free to contact me.

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 exercise instruction that
helps strengthen your back, improves your posture and increases your balance.

Click Here to learn more about this exciting program.

Posture Perfect!TM Free Demo Class
Monthly Series
Next Demo Class June 12
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.

The FREE 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 Nidra Relaxation and Meditation
When: Monday March 25 - 6:45P to 8P
Where: Qi Elements Center, 464 Herndon Parkway
Suite 215, Herndon, VA 20170
Tuition: $20

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
When: Wednesday 12:00 to 1:00 PM and Thursday 6:30 to 7:30 PM
Where: Congregation Beth Emeth
12523 Lawyers Road, Herndon, VA 20171
Tuition: $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

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.

Advanced: 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