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The Sequoia Advisor

IN THIS ISSUE                                                        August 1st 2013

  • Your Osteoporosis Diagnosis... Now What?
  • Fitness, Not Weight More Important
  • Upcoming Events... Monday August 5th Posture Perfect!TM in Arlington
  • Osteoporosis Support News... Yoga Nidra and Safe Senior Yoga
  • Posture Perfect!TM  Give Us a Try... First Class FREE

Feel Better... Live Better

Your Osteoporosis Diagnosis,  Now What?
By Woody McMahon

Receiving Your Diagnosis
The diagnosis of osteopenia or osteoporosis is never welcome news.
But given what we know about bones and how they work in the body,
there are many natural ways to improve your bone health with simple
lifestyle changes. So receiving your osteoporosis diagnosis should be
taken as a strong wake-up call and a move to evaluating and sorting
out the various aspects of your lifestyle.

Moving Away from Fear
Unfortunately the most common reaction to a diagnosis of osteoporosis
or osteopenia is panic, fear and a rush to take a pill. This is partly due
to the strong insistence by most physicians who want their patients to
start medications "right away." This rush to medication is accompanied
by phrases such as "your spine is so bad it will break in half" or "you have
the bones of a 90 year old" both of which will make it difficult to say NO.

A Healthy Lifestyle is King
It is important to know that osteoporosis or osteopenia are heavily
influenced by your lifestyle habits. Your exercise program, the foods you
choose to eat, the supplements that you take and your stress levels all
impact the health of your bones. Instead of rushing to medication after
you have been diagnosed with osteoporosis or osteopenia, (you can take
medication any time along the way) I recommend considering three
important steps before doing anything else:

1. Start a Personal Health Journal
Documenting and organizing your current health and fitness habits is a
valuable tool not only for you but any other health or fitness
professional that reviews your case. It will first help you take stock of
your current lifestyle habits and then track various lifestyle changes
along the way. Journaling is an excellent way to begin stopping and
reversing your bone health problems. Your bones respond favorably to safe
and effective exercises, improved eating habits, better sleep patterns and
stress reduction activities. Osteoporosis medications (if you decide to
take them) work best with lifestyle changes so changing your lifestyle
first makes more sense.

2. Determine Your Real Risk for Fracture
After a diagnosis of osteoporosis or osteopenia, the most important fact
to know is: What is my real risk of sustaining a fracture? Reducing your
risk of fractures is going to be your sole mission and much more important
than increasing bone density. So one of the key pieces of information
to focus on is not your bone density scores but your FRAX percentages.
The FRAX Index calculates your risk of hip fracture. Bone density or
BMD are the numbers your doctor gave you after your DEXA scan.
BMD is only ONE risk factor of 12 that are important in determining
your fracture risk. Go to for more information.

3. Create a Professional Bone Health Improvement Plan

Your bones respond to many different changes in your life. The foods you
eat, the amount of water you drink, your sleep patterns and exercise
activities can all benefit your bone health.
So many times the bone health
programs I review consist of an odd collection of what people have read
on the web or seen on television. These programs are usually missing key
and have not been reviewed by a knowledgeable professional
or customized to meet individual needs. Having a good bone health program
goes beyond just improving bone density.

I hope these 3 steps will help take some of the mystery and fear out of your
osteoporosis or osteopenia diagnosis.

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, Not Weight Most Important
by Woody McMahon

Struggling With Your Weight
There is some good news if you are one of those people struggling with
your weight. The latest research on weight and health suggests that
excess weight may not affect your health as much as having a low level
of conditioning. Recent studies show that if you only have 15 to 25 pounds
to lose, reducing body weight may not be really that important for your
overall health. The research also found that weight loss by itself was
shown to be a poor motivator. The data showed that over 89% of the
people using weight loss as their primary goal stopped their fitness program
after just 6 months.

How Much is Too Much
Unless you fall into one of the three weight loss categories below, you
probably won't see much of a health benefit from losing just a few
pounds. The National Institutes of Health (NIH) says this about weight

"Health experts agree that you may gain health benefits from even
a small weight loss if:

1. You are considered obese based on your body mass index (BMI)
(see BMI link below)

2. You are considered overweight based on your BMI and have
weight-related health problems or a family history of such problems

3. You have a waist that measures more than 40 inches if you are a man
or more than 35 inches if you are a woman"

To check your BMI go to

The three scenarios above are a good guideline when excess weight
needs to taken as a concern. Notice that #1 says you need to have a BMI in
the OBESE range to be concerned about your weight unless as in #2 you have
additional medical complications or as in #3 your waist measures more
than 40 inches for men or 35 inches for women respectively.

Conditioning is King
Switching your focus and goals to improving your conditioning is
actually a much better strategy. Better conditioning opens doors to
improving your ability to participate in activities of daily living
called ADL's. The better your conditioning, the more fun you can have
with your friends while not feeling left out of an activity because you
are too tired. Any good conditioning program will be first and foremost
safe and effective while including the following four major components.

These are:
Stamina: Lets you play and work more before getting tired
Balance: Prevents falls and fractures
Flexibility: Keeps joints and muscles safe
Muscular Strength: Improves sports performance

At Home or At the Club
Whether you exercise at home or take regular trips to Sequoia Health,
improving your conditioning will provide a host of healthful benefits
even if you don't lose one single pound. Regular exercise reduces blood
pressure, heart disease, cholesterol, blood sugar and joint pain.
Exercise keeps your heart, blood vessels and brain in top condition.
Exercise allows you to live a richer and fuller life. All of this and not
one pound lost. Something to think about, isn't it?

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

Monday August 5nth Posture Perfect!TM Classes Start in Arlington

Our first Posture Perfect!TM class started in Arlington on Monday July 22nd
at 12 noon. You still have time to join the class even though it has already
started. You may take your first class for FREE giving you an opportunity
to try the class without risk. To register please contact
Woody McMahon at 703-628-2880 or email to

The address is:
The Rock Spring Congregational Church
5010 Little Falls Road
Arlington, Virginia 22207

Please wear comfortable clothes and bring a towel, a bottle of water
and an exercise mat if you have one.

I look forward to seeing all of you on Monday August 5th.

Rock Spring Congregational Church currently offers a Yoga and Tai Chi
class at their church. Posture Perfect!TM will be a nice addition to those
two offerings.

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 First Class FREE

Instead of holding a monthly Posture Perfect!TM demo class, several
people have aasked if thy can just come to one of the classes. For a 
limited time, you can try your first Posture Perfect!TM class for free.

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 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

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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