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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                                                       July 1st 2012

  • You Too Can Age Gracefully
  • Protein is NOT Just for Muscles
  • FREE Posture Perfect!TM Demo Class July 18th
  • The Truth About Dry Cat Food
  • Osteoporosis Support News

Feel Better... Live Better

You Too Can Age Gracefully
By Woody McMahon


Getting Older is OK
Each and every day you get a little older and for some people that is a
terrifying thought indeed. But aging is not really the problem; it is how
you age
that is the real issue. By age 65, many people start looking,
acting and sounding much older than they really are. Their health
problems are mounting, the waist is getting larger and the litany of
moans and groans far surpasses the positive talk about vacations
and plans for the future.

Aging gracefully is the result of a well constructed lifestyle program that
will support good health, independence and help you live the life you want.
Is this possible? You bet! Can you affect the way your genes work? Yes
you can! When should you start? Right NOW! How do you do it? Read on!

Rethinking Your Genes
Once upon a time science thought that your genes could both determine
and predict your future health or illness. But studying and comparing
identical twins has changed that thinking dramatically. We now know
that genetic expression, (the way your genes work) not just the
genes themselves, is the key to aging gracefully. Modifying your genetic
expression is important in staying healthy and vibrant all the days of your

What Identical Twins Can Tell Us
The study of identical twins has led science to a better understanding of
how the same genes can create very different health and disease patterns.
Identical twins have the exact same genes. If the notion is true that genes
control your health, then all identical twins should have the exact same
health patterns; but they don't. Why not? Because their lifestyles were
very different. 

Your Lifestyle Controls Your Genes
What does this all mean? It means through the power of your lifestyle, you
can change how your genes work. It also means that just because your
parents had a particular health problem, does not make it inevitable that
you will too. Even if you have the exact same genes as your parents,
(which you don't) you need not experience any of their health problems.
The secret is to first modify your lifestyle, which in turn, begins to
change the expression of the genes improving your health and quality
of life.

Where Do I Start?
So now that you know that you have the power to change your genetic
for the better, where do you start? Here are my three best
suggestions that can help your genes express themselves to the fullest.

Start an Easy to Follow Exercise Program
Your body was made to move; not all but certainly some of the time.
Getting oxygen to your tissues is the key here. The lack of oxygen in
your tissues and cells makes it hard for your body to grow and repair. All
the major illnesses are associated with an impairment of oxygen delivery to
the tissues. Regular exercise is the best way to get oxygen to all parts of
your body.

For best results, your exercise program will include balance activities,
postural exercises and strength challenges. My Posture Perfect! program
is a simple and easy way to begin a regular exercise program. Walking,
functional weight training and participating in other fun activities will
also ensure that your body can live and grow effectively.

Eat Well But Avoid Being Obsessive
Your body has the capacity to adapt to many different environmental
situations. So it is not necessary to scrutinize every single food, vitamin
or liquid that goes in your mouth. Yes, food needs to provide a certain level
of nutrients, vitamins and minerals. Yes, eating balanced, healthy meals is
a plus. Yes, food is meant to be enjoyed in reasonable quantities. But
many people go overboard when it comes to their food selection.

To keep food from becoming obsessive, avoid placing too much emphasis on
whether food is organic or not; don't worry about eating "junk food" or food
out of cans and realize that there are no "bad" or "good" foods. Only better
or poorer food combinations and portions. Listen to your body and it will tell
you what it does and doesn't like. You will be a lot better off by walking the
middle of the road.

Shift From Negative to Positive Thinking
The identical twins that adopted the most positive outlook on their world
had the best health. Negativity is very stressful on your body. Stress and
prevent your genes from working properly. Your mental attitude
directly affects your genes and changes their expression.

Your body will respond favorably by giving your mental attitude a positive
. Try tossing out the old thoughts of "I am too old; my mother
had it so I will; I don't have enough time or I will never get well." Instead,
usher in a new, more positive outlook and healthier system of thought.
Your body will thank you for it.

A great goal to shoot for is three hours a week of physical and mental activity.
Remember, you can feel better at any age, any conditioning level or health
status. All you need to do is give your body and mind a little help and watch
them do what they do best; keeps you feeling good and enjoying life.




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! 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



Protein is Not Just for Muscles
by Woody McMahon

The Importance of Protein
If you are having trouble with your bones, weight or any other health
condition, one of the difficulties may be a lack of complete protein. As
you get older, many health conditions can be tied to a lack of good quality
protein. Weight gain is usually caused by stress overeating of simple
carbohydrates that are very low in protein. The typical American breakfast
of coffee, toast, bagel, doughnut or cereal can add to the problem because it
contains minimal amounts of protein. If you avoid drinking milk or eating
eggs for breakfast, your protein deficiency can be magnified even further.

How Your Body Uses Protein
Protein foods are digested in the stomach and broken down into smaller
units called amino acids. Your body then uses the amino acids to build new
tissues as well as repair old ones. Some of the amino acids are converted
into hormones such as adrenalin and insulin. If excess protein is consumed
then it is either used as energy or stored as fat. Excess protein intake
(like the Atkins diet) is very stressful on your body and can cause
dehydration and potential kidney stress.

Protein as the Builder
Protein is one of the major structural building blocks of the body. It can
be found in many different areas including the bone, brain, skeletal
muscles, red blood cells, skin, hair and nails, the heart and blood vessels
and other major organs. Scientists estimate that about 50% of the human
body's dry weight is made up of protein. Getting the correct balance of
protein is essential for a healthy heart, stronger bones, more powerful
muscles and an efficient and balanced immune system.

Protein Increases Bone Strength
Protein is the essential building block for the bone matrix and stronger
bones. You already know about the importance of calcium but the matrix is
the place where calcium goes to be stored. A lack of matrix means less
places to store calcium resulting in weaker bones that are more susceptible
to fracture. Calcium by itself cannot make bones stronger. It takes
adequate and high quality protein to build the matrix and keep bones
fracture free.

Muscles Need Protein
Muscles need protein to repair themselves after weight training or any other
strenuous exercise. New muscle tissue is formed from the amino acids that
are created by the digestion of dietary protein. Together exercise and high
quality protein can combine to help repair damaged muscle tissue as well as
build new muscle while slowing the muscle loss associated with aging.

Good Protein Sources
Getting the correct amount and type of protein is important for good
health. Both too little and too much protein can have unwanted health
consequences. Trying to include foods that contain complete sources of
protein at every meal helps ensure an adequate supply of amino acids. A
complete protein is one that contains all 9 essential amino acids.
Essential amino acids are ones that the body "can't live without." Some of
the best sources of protein can be found in the meat group: fish, chicken,
beef, lamb and pork; the dairy group: milk, eggs, plain yogurt and cheese;
the plant group: beans and lentils and the nut group: nuts and seeds.

Strenuous Exercise Doesn't Mean You Need Extra Protein
Contrary to popular belief, people who exercise vigorously or are trying
to put on muscle mass don't need to consume extra protein. Studies show
that weight-trainers who don't eat extra protein (either in food or protein
powders) still gain muscle at the same rate as those who supplement
their diets with protein. A very high protein diet can strain the kidneys
and liver prompting an excessive loss of the mineral calcium and

Calculating Your Protein Amount
The amount of protein you need in your diet depends on your weight, age,
activity levels and health.

To see a more accurate guide to your daily protein needs, use this simple
protein calculator:

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

FREE Posture Perfect!TM Demo Class

Our next Posture Perfect!TM FREE Demo class will be held on July 18th at 12:30 PM
in Classroom #5 at St. Thomas a' Becket Catholic Church in Reston. 

The FREE Demo class is the perfect opportunity to come and experience how good
you can feel after strengthening your bones, improving your balance, alleviating
back aches and neck pains and learning 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 that 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!"

You can read more about Posture Perfect!TM at:

Pets and People 

The Truth About Dry Cat Food
By Ingrid King

Grocery and pet store shelves abound with a dizzying array of cat food.
For decades, dry kibble has been the preferred choice for most cat owners.

After all, the bags say it's "complete and balanced," it's easy to feed,
and most cats seem to like it. Unfortunately, dry pet foods, even the
high-priced premium and veterinary brands, are the equivalent of junk food
for pets. Feeding dry food to cats is no different than feeding sugared
cereals to kids.

Cats are obligate carnivores. This means they need meat to survive. They
cannot get enough nutritional support from plant-based proteins such as
grains and vegetables, because, unlike humans and dogs, they lack the
specific enzyme that processes plant-based proteins metabolically. They
need little or no carbohydrates in their diet. Feeding foods high in
carbohydrates leads to any number of degenerative diseases, including
diabetes, kidney disease, and inflammatory bowel disease.

Many pet owners feed dry food because it can be left out during the day
without spoiling while the cat is left at home alone. This method of free
choice feeding is one of the leading contributors to obesity in cats.
Cats, by nature, are hunters, and it does not make sense that they should
need access to food 24 hours a day. Meal feeding twice a day mimicks their
natural hunting behavior much closer, and by feeding controlled portion
sizes twice a day rather than leaving food out all day long, calorie
intake, and weight, can be controlled without the cat going hungry.

Dry food is the leading cause behind most urinary tract problems in cats.
While cats who eat only dry food will generally drink more water, they
still don't get enough moisture to support all their bodily functions and
essentially live in a constant state of low level dehydration, which can
lead to bladder and kidney problems.

Due to the high carbohydrate content, dry food dumps unnaturally high
levels of sugar into the cat's bloodstream, which can lead to an imbalance
of its natural metabolic process. In extreme cases, this can, and often
does, lead to diabetes.

Dry food does not clean pet's teeth. Most cats don't chew their kibble
long enough for any of the scraping action that is the theory behind this
myth to kick in. What little they do chew shatters into small pieces. Some
pet food manufacturers offer a "dental diet" that is made up of larger
than normal sized kibble to encourage chewing, but in my years at
veterinary practices, I've seen many cats swallow even those larger size
pieces whole. Additionally, dry food leaves a carbohydrate residue in the
cat's mouth that actually encourages growth of tartar and plaque.

The one best thing you can do for your cat is eliminate all dry food from
his diet and feed a meat based, grain-free canned or raw diet which is
consistent with the needs of a carnivore.

You may find that some cats are very difficult to switch from their dry
food, further supporting the junk food analogy. They're literally addicted
to the carbs and additives used in these diets - not much different from a
sugar or carb addiction in humans. During the manufacturing process,
substances called "digests" (fermented by-products of meat processing with
no nutritional value) are sprayed on the outside of the kibble to make it
more palatable to the cat. Most cats wouldn't touch dry food if it wasn't
for these flavor enhancers. For these hard-core addicts, you will need to
transition them to a healthier diet somewhat slowly. Never let a cat go
without food for more than 24 hours.

(c) Ingrid King 2010- 2012

Ingrid King is a former veterinary hospital manager turned writer. She is
the author of Buckley's Story - Lessons from a Feline Master Teacher. Her

online magazine News for You and Your Pet goes out to subscribers around
the world. Her blog, The Conscious Cat, has been called "educational cat
nip for the cat lover" and is a comprehensive resource for conscious

living, health and happiness for pets and their people. For more
information about Ingrid, please visit

Osteoporosis Support News

2012 Osteoporosis Resource Center's (ORC) 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
When: Monday
6:45 to 8 PM
Where: Qi Elements Center, 464 Herndon Parkway
Suite 215, Herndon, VA 20170
Tuition: $154 for one class a week for 7 weeks
Email or call Bonnie at
703-407-2065 for more information.

Gentle Yoga for Seniors
When: Monday 11:45 to 12:30 PM or
Tuesday 11:45 to 12:30 PM
Where: Qi Elements Center, 464 Herndon Parkway
Suite 215, Herndon, VA 20170
Tuition: $48 for one class a week for 6 weeks
Email or call Bonnie at
703-407-2065 for more information.

Posture Perfect!TM Level 1 Beginner Class
When: Wednesday 11 AM to 12:00 PM
          Thursday 6:30 to 7:30 PM 

Where: Sequoia Health and Fitness, Inc.
483 Carlisle Drive, Herndon, VA 20170
Tuition: $160 for one class a week for 8 weeks
Email 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
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about all of our future class offerings, workshops and seminars. It is
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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) 2006-2012 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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    Herndon, VA 20170

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    Middleburg, VA 20118