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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 2014

  • The Truth About Exercise and Your Weight
  • Food Label Sticker Shock
  • LivMD Delayed Coming to Sequoia Health
  • Beginner Posture Perfect!TM Still Time to Join
  • Posture Perfect!TM  Try Your First Class for FREE!

Feel Better... Live Better

The Truth About Exercise and Your Weight
By Woody McMahon

This article is in response to numerous clients asking why they
were having such a hard time losing weight.

Fact: You Can't "Work Off" Those Extra Pounds

For the longest time traditional exercise has been championed as one of
the most important fat burning tools available and is frequently linked
to successful weight loss stories. This misconception has left countless
people spending endless hours trying to burn calories in an effort to lose
weight. Unfortunately, your body and metabolism do not respond well to
just an increase in activity. For the best long-term results, consider
looking at exercise as a health, not a fat burning tool.

Fact: You Can Eat Many More Calories Than You Burn
Here is a very simple example of why traditional exercise makes a poor calorie
burner. While it may take only a few minutes to eat 500 to 1000 extra
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 reducing your "hunger drive" is the only reasonable, healthy
way to lose weight.

Fact: Reducing Your "Hunger Drive" Sheds The Pounds
I have asked hundreds of people why they eat more food than their bodies
need for nutrition. Most people admit that they are stress eaters and eating
extra food helps reduce stress and makes them feel better. Modifying the need
to eat, or what I call your "hunger drive," is the first step to successful,
healthy weight loss. How do you reduce your hunger drive?

Fact: The Right Kind of Exercise Helps Reduce Your Hunger Drive
Research shows that certain types of exercise can play an important role in
lowering stress levels and reducing your appetite. This type of exercise is
much different than the hours spent on the treadmill. Exercises such as
the ones we do in posture class that involve calming and relaxing the
body help shift the hormones insulin and cortisol into your
"healthy weight" zone.

Fact: Controlling Insulin and Cortisol Levels Help Reduce Your Hunger Drive
Many tools are available to help reduce stress, control insulin and cortisol levels
and reduce your appetite. For most, thinking about reducing stress to lose weight
takes a shift in weight loss mentality. Reducing stress eating really is the key
to long-term healthy weight loss. Making time to listen to relaxing music, reading
an uplifting book, using visualization and breathing techniques, walking casually
and meditation are all good examples of stress lowering techniques. Lowering
stress also helps improve bone health and reduce fracture risk.   

Fact: Building Muscle Helps Maintain a Healthy Weight
The latest research has also shown that people who keep their weight off
the longest spend part of their exercise time building muscle. By increasing
muscle mass, your basal metabolic rate (BMR) is increased and your
insulin and blood sugar levels are better controlled. These changes allow
your body to utilize calories more effectively. Increasing muscle mass
by lifting weights also helps improve bone health and reduce fracture risk. 

Fact: You Can Do It
Weight loss is much easier when you work with rather than fight against
your body's natural tendencies and metabolism. Combining an appropriate
exercise program, stress reduction techniques and healthier eating will
yield the fastest and most long lasting results. You will also improve your

health in the process with better balance, less pain, improved posture,
lower blood pressure, more energy and an elevated mood.

Commit to losing weight the healthy way by working with rather than
against your body. You will see faster, more long term weight loss with
much less effort.

Would you like to reduce stress, reduce excess pounds and improve
your bone health all at the same time?
I provide easy to follow programs
that help reduce your body weight while also improving 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
Food labels, also called Nutritional Information, are found on the side or
back of all foods.
By law, all foods must be labeled to show the
ingredients and nutritional content.  They are a helpful aid 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 food labels is 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.

Serving Size Examples
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 realize 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. As an example, let's compare 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
makes it easier on your digestion and helps 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 free to contact me
for more information on healthier eating and portion control.
If you need
additional suggestions and advice on living a healthier lifestyle, email or

call me and take advantage of my 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.

Low Intensity Vibration (LIV)
Comes to Sequoia Health

The LivMD has run into some technical delays so Ian says
we won't see our first LivMD for client use and sale until July.
I have the Posture Perfect!TM exercise LivMD program ready
to go. It will make an excellent companion program helping to
increase the benefits derived from using the LivMD machine. 

The LivMD will be available for both trial as well as regular use.
We continue to work out the cost details so stay tuned for more

The Marodyne LivMD is a machine that looks much like a bathroom
scale. Standing on it, the LivMD provides your body with a low intensity,
low amplitude vibration. The special vibration frequency has been
shown to provide a safe stimulation benefit on bone, muscle and
nerve cells.
Several years ago Marodyne and I were discussing
bringing one of the LivMD machines to my office. It looks like that
day has finally arrived.

The initial research on the LivMD is promising for osteopenia, back
pain and osteoporosis as well as improved stability and balance. A recent
study of 710 adults over age 60 said this," LMHFV (LIV) is effective in
fall prevention with improved muscle strength and balancing ability
in the elderly. We recommend its use in the community as an
effective fall prevention program and to decrease related injuries."

Click Here to learn more from the official Marodyne

Upcoming Events and News

New Tuesday at 11 am Beginner Posture Perfect!TM Class
There is still time to join our beginner Posture Perfect!TM class
that started on Tuesday May 27th at 11 am. This class is perfect for
anyone who has not taken the first 8 week Posture Perfect!TM class
series or needs a refresher course. 

Please wear comfortable clothes and bring 2 towels, one face
and one bath, a bottle of water and an exercise mat if you
have one.

To register please contact Woody McMahon at 703-628-2880
or email to

The Art of Wellness: A Health and Healing Fair
The health and wellness fair at Unity of Fairfax was well
attended. We met many new people at the two workshops
and those that stopped by the table to learn more about our

Posture Perfect!TM classes. It was fun and we look forward
to seeing you there next year.

There's No Place Like Home Workshop Series...

Our next regularly scheduled workshop is at:

Congregation Beth Emeth
12523 Lawyers Rd, Herndon, VA 20171

on August 26th, 2014 from 2 to 3pm

Pat Williams of GraceFul Care and I will
provide valuable
information and
answer your questions on how to safely
and comfortably stay in your own 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 changing
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.

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 backaches 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. (All of these increase 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