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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 15th 2012

  • Get Off That Treadmill and Make Your Warm-up DYNAMIC
  • Fitness Toys for Better Balance and Strength
  • NEW Beginner Posture Perfect!TM  Class Starts August 1st
  • The Truth About Dry Cat Food
  • Osteoporosis Support News

Feel Better... Live Better

Get Off That Treadmill... Make Your Warm-up DYNAMIC
By Woody McMahon

The All Important Warm-Up
A well designed workout program will have a warm-up at the beginning and
a cool down at the end. The right kind of warm-up can reduce your chances
of injury, increase your bone health and improve your balance and
muscular strength. All too often you'll find yourself gravitating to the
treadmill, exercise bike or elliptical machine to do your warm-up. But is
this really the best way to start your exercise program?

The Purpose of Warming-Up
The time spent during the warm-up allows your body to transition from
sleep, sitting or any other state that is not physically demanding. It
prepares your joints, muscles and circulation to gradually increase from
the resting state to a level of higher exercise demand. Too much intensity
or skipping the warm-up entirely can shock your body and lead to both
minor and severe injury. A well designed warm-up will also challenge
your balance and coordination.

Moving in 3-D
Exercise science has demonstrated that the best way to warm-up is through
a series of movements designed to challenge the way you work and play.
When deciding on a good warm-up, consider your Activities of Daily Living
(ADL's). ADL's are the activities you perform on a daily basis in work and
play. Some examples include mowing the yard, playing golf, hiking,
unloading the dishwasher, cleaning out the garage or playing tennis.
These activities require you to move in multiple directions (left, right,
front, back, up, down). The best warm-up starts preparing you for these
ADL's by including all of the movement directions, not just one or two.

Getting Started
The next time you go to workout, try the following warm-up sequence
instead of your current routine.

1. Time: Choose a warm-up that will be about 8 to 10 minutes long.

2. Intensity: Stay at about a 5 on the Perceived Exertion (PE) scale or
make sure you are not breathless and can carry on a conversation during
your entire warm-up. Do not rest but slow down if needed.

3. Activities: Spend about a minute on each activity starting with the
least demanding (listed first) and going to the most (listed last). Toe
Walks, Heel Walks,
High Knee, Heel Lift, Walk the Line, Heel to Toe,
Side Walks Left, Side Walks Right, Carioca or Grape vine, March and
Hip Swing.

4. Extra: If you have time you can always add another minute each
of jump rope and jumping on a BOSU trainer.

The intensity of the warm-up will be different depending on your stamina
and ability to balance. You may have certain physical limitations that
prevent you from completing some of the tasks. If so you can always
substitute less or more demanding activities. If you need more help
creating a better warm-up, please email for additional assistance.

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

Fitness Toys for Better Balance and Strength

by Woody McMahon

Fitness Toys Are Fun
There are three simple, effective and inexpensive fitness toys that
belong at your club or in your home. In no particular order they are the
BOSU ball, Balance board and Foam half roll. All three of these toys
challenge your balance in unique ways making your exercise sessions more
effective and fun.

Everybody Needs to Practice Balancing
The majority of head traumas and hip fractures are related to poor
balance. Getting older reduces your ability to balance because of
increased time sitting, a lack of leg muscle strength and reduced muscular
coordination. A well designed exercise program that includes balance
training can improve all three of these fitness deficits. The use of
fitness toys helps challenge your body in unique and fun ways enabling it
to better prepare and react to real world situations.

So let's explore the three most important fitness toys for balance:

The BOSU Ball
If you have never heard of or used the BOSU, you are missing out on a
great piece of training equipment. The BOSU is a rubber half round ball
that can be used for strength, balance and cardio conditioning. The fact
that the BOSU is soft gives it greater versatility than a standard step.
You can step on or into it depending on the type of exercise and effect
you are seeking.

The BOSU can be used by people who need a softer exercise surface due
to foot or ankle pain. You can jump on top of it like a trampoline for a great
cardiovascular workout or use it to lunge into for a dynamic leg and core
strengthening effect. You can squat, press and work on your core all on
the BOSU ball as well.

The Balance Board
The balance board looks like a playground teeter-totter made of wood. The
object is to stand on the board, feet hip width apart, and balance it
parallel with the floor. By using equal amounts of foot pressure, the
board can be controlled and maintained in a flat and level position.

This toy is not as easy as it looks but it is a wonderful exercise for increasing
leg strength and balance. Once you have mastered standing on the board,
then a whole variety of exercises can be performed while balancing. You can
squat, press and work on your core on the board. There is also a second
style of balance board that is circular and provides a 360 degree balance
challenge but it is much more challenging.

The Foam Half Roll
The foam half roll is a half of a cylinder of foam. It is usually 3 feet
long and has one round and one flat site. You can use both sides of the
roll but generally they are used round side down. Carefully stand on the
flat side with your feet perpendicular to the roll.
Make sure to space your
feet about the width of your hips.

Rock the roll forwards and backwards with your toes and heels. Now, while
slightly bending your knees, stop the roll from moving forwards and backwards.
Try to keep your toes or heels from touching the ground at any time. Similar to
the balance board, you can squat, press and work on your core all on the
foam roll. For more advanced rollers, you can also stand and balance length
ways on the roll as well.

Give these toys a try and see how they can really improve your balance

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

NEW Posture Perfect!TM Class August 1st

Our next Posture Perfect!TM beginner class will be held on August 1st at 12:00 PM
at 483A Carlisle Drive, Herndon, VA 20170. A few more spots are available.

This class is designed to strengthen your bones, improve your balance,
alleviate back aches and neck pains and teach you how to sit and stand-up

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 12 PM to 1:00 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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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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    Middleburg, VA 20118