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The Sequoia Advisor

Important News You Can Use                    August 1st 2016

  • Building a Better Bone and Brain Health Exercise Program
  • Tai Chi... Moving for Better Balance
  • Up and Coming Health and Fitness Events

Feel Better... Live Better

Building a Better Bone and Brain Health Exercise Program
(Part 1 of 4)

by Woody McMahon

Using Your Exercise Time Wisely  
You probably know that exercise is important for good health, longevity and a high quality of life. But did you realize that not all exercise programs are created equally? Or that different parts of your body require specialized types of exercise to maintain a healthy function? What about the fact that we are living longer and our exercise goals change as we age? In this segment, I am going to answer all of these questions and more while exploring the best exercise program for better bone and brain health.

Stronger Bones, Fewer Fractures
Bone health is a big concern especially for women over age 50. When diagnosed, most women get hyper-focused on their bone density score instead of their fracture risk. Reducing or eliminating fractures is the key. If you don't fracture then if really doesn't matter what your bone density score is or does. Something that also gets lost in the mix is that stronger stabilization muscles help reduce fractures. With a diagnosis of osteopenia or osteoporosis most doctors will recommend weight bearing exercise, weight lifting exercise or Yoga along with walking. Unfortunately even though this is well intentioned advice, it is not the best course of action. Let's look at a better approach backed by science.

Leaving The Traditional Approach Behind
Exercise programs that you find at the local health club, YMCA or Yoga center are not well designed or suited for reducing fracture risk. They have safety concerns, don't address spinal and hip stabilization and are not targeted. A well designed exercise program for bone health contains three phases. Phase 1 provides activities to increase muscular stabilization. The Sara Meeks, PT exercises are an excellent first step to better bone heath. You can watch a demo video here. Phase 2 includes activities to improve balance, flexibility, dynamic warm-up and brain health. Phase 3 focuses on functional body and free weight training. Combined these three phases are a powerful fracture risk reduction solution!

Some Science-Based Exercise Tips
Following this three phase fitness approach increases the safety, effectiveness and function of your exercise program. Make sure to watch the video above and next time we will flush-out the details of all three exercise phases. In the mean time, for safety and effectiveness, consider the following:

  1. Limit or eliminate your seated exercise time. Shift to standing exercises instead.
  2. Stay off the treadmill and bike and instead use dynamic walking, balance and/or walking pole drills. Practice your balance daily.
  3. Remember your posture has a greater positive or negative 24 hour effect than all of the exercises you will ever perform.   

Until next time....

Sign-Up for a No Cost 30 Minute (In-Person or By Phone) Health Strategy Session!
I provide in-person and phone based health strategy sessions to help you get more from your health and fitness program. In 20 minutes we can cover a lot of ground, and if your situation warrants it, schedule a full heath and fitness assessment to get you back on the right track. Contact me anytime to schedule at 703-628-2880 or email to

Tai Chi... Moving for Better Balance Classes Continue This Week at Congregation Beth Emeth!

Fall Prevention and Balance Program! 

Scientific studies have shown that practicing Tai Chi can be an effective tool for improving your balance and reducing falls. I teach the Tai Ji Quan: Moving for Better Balance classes; a Tai Chi based fall prevention and balance program that has been scientifically shown to improve balance and reduce falls by up to 55%.

Click Here to Watch Dr. Li the Developer and Researcher of This Program Teach a Class>>>

For more information please contact Woody McMahon at 703.628.2880 or email to

To register go to

We are seeking additional community Fall Prevention partners in the Fairfax, Loudoun and Arlington counties. Please contact me for more information.

A Commitment to Fall Prevention
At Sequoia Health we are committed to helping our clients and the community prevent falls and fractures. Problems with your balance can occur at any age and generally develop slowly over time. Better balance and a stronger body are THE KEYS to preventing falls, fractures and improving the quality of your life. To read more about our fall prevention program and testing go to

For more information please contact Woody McMahon at 703-628-2880 or by email to

Up and Coming Events

Ping Pong Sunday August 7th 12 to 2 pm
Ping Pong or more correctly Table Tennis, is fun and really stimulates your brain. Experts have claimed that ping pong stimulates at least five different areas of the brain simultaneously. It also provides good balance and movement stimulation as well as cardiovascular training. Several neuroscientists are currently studying the game to determine its beneficial effects on brain health. Come play with us at Cassel's Sports and Awards this Sunday. The cost is $10 per person paid to Cassel's Sports and Awards. For more information contact Woody McMahon at 703-628-2880 or email to woody@


Falls & Fractures!
We Can Help You Stay Safe!

A Simple 10 Minute Test That Can Save Your Life!

Our Fall Prevention Screening offers three simple tests that can accurately predict your risk of falls, future mobility and balance that can lead to fractures and other injuries. These tests are a part of the CDC- STEADI Fall Prevention Program. Once you know your score and risk level, we'll help you create a falls prevention and balance program to reduce your risk of falling. You can practice these simple activities at home or join one of our Falls Prevention Classes.

To lean more go to Fall Prevention Screening and watch the videos that demonstrate the tests that we will use in your screening. For more information or to schedule your screening contact Woody McMahon 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.



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.

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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