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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 2015

  • Feeling Good as You Get Older... It's All About Attitude
  • Protein is Not Just for Muscles Anymore
  • Volunteers Needed for the LivMD Investigational Study
  • Posture Perfect!TM  Try Your First Class for FREE!

Feel Better... Live Better

Feeling Good as You Get Older... It's All About Attitude
By Woody McMahon

Getting Older is a Gift
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. I suggest that it is an honor to get older.
If you don't see it that way; maybe we need to talk.

By age 65, many people start looking, acting and sounding much older than they really are. Their health problems are mounting, waistlines are getting larger and the litany of moans and groans far surpasses the positive talk about vacations and plans for the future.

It's All About the Attitude
Feeling good as you get older is all about attitude. Adopting a positive attitude about your age helps you have more fun and experience less pain. Graceful aging is also a result of adopting a personalized 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!

What Identical Twins Can Tell Us
Once upon a time science thought that your genes could both determine and predict your future health or illness. 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.
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 you know that you have the power to change your genetic expression 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!TM 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. For a healthy body and mind, food needs to provide a certain level of nutrients, vitamins and minerals. Eating balanced, healthy meals is always a plus. 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 negativity 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 shift. 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; keep 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 Anymore
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 water.

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:

Not sure if you are getting enough protein on your diet? Call or email to schedule your no cost consultation and we can determine if you are on the right track or not. If you need additional suggestions and advice on living a healthier lifestyle, email or call me for a 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 $25. This is the perfect gift, the gift of health, to give to someone you love.

LivMD Updates

More Volunteers Need for Our LivMD
Investigational Study

We are conducting an investigation study of the Marodyne LivMD Low Intensity Vibration device. We are looking for a wide range of study participants with a broad set of health conditions. The study will collect a variety of information from the volunteers to assess the effectiveness of the LivMD for:

  • Improving Circulation
  • Restoring motion to joints
  • Redeveloping muscles
  • Assisting as an adjunct treatment for obesity
  • Relieving aches and pains throughout the body

If you are interested in becoming a volunteer study participant, please contact Woody McMahon at 703.628.2880 or email to

Here is a testimonial about the LivMD from a psychotherapist in Rhode Island. She read about the LivMD in my newsletter and then decided to buy one and give it a try. Here is her testimonial in its entirety:

"Hi Woody,

I love it!  No back pain any longer and my last osteo scan stunned my doctor showing the first improvement in #s ever.  She said it was a statistically significant change.  I was using it twice a day 7 days a week.  My balance has been much, much improved, energy higher, focus better, sleeping longer.  I sent Marodyne a quick note letting them know the results even though I hadn't been using it very long.  There were no other changes I had made other than the platform.

My life became very sedentary a few months due to other health events. Tests couldn't find anything and I became curious about lymph problems that could be causing the extreme lower leg edema.  I looked at recent research on the LivMD and saw that it can also help with that - hooray! So, I'm back on the machine as of Tuesday - not as vigorous because my feet hurt - hopefully that will improve.

No one I know personally owns one, but a few clients have reported their gyms employ vibrating devices.  Their descriptions make me think they are higher in vibration. They haven't reported any exercises that were added to their routines by the gyms.   I put mine outside on nice days (covered porch) and let people know they can come by on days when I'm working and use it.  (I'm a psychotherapist with a home office.)

Thanks for the check-in - as ever I wish you were in Rhode Island and value your newsletter.  If you ever make videos for purchase of your programs, please let me know.  Are you thinking of exercises people can do while ON the LivMD or in conjunction with its use?

Kyle Hopkins"

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. Come take your first Posture Perfect!TM class for FREE. It's on us... 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.

Read more about S.A.F.E. and effective Posture Perfect!TM classes.

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) 2006-2015 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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