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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                                                       August 15th 2012

  • Exercises Designed to Help Save Your Life
  • Meal Timing Important to Healthy Weight Loss
  • Beginner Posture Perfect!TM  Starts September 7th
  • Upcoming Events
  • Osteoporosis Support News

Feel Better... Live Better

Exercises Designed to Help Save Your Life
By Woody McMahon


The Functional Exercise and ADLsYou perform a series of activities as you go about living each and every
day. We call these Activities of Daily Living or ADLs. These actions such as
emptying the dishwasher, getting into a car, lifting a box off the floor,
mowing the yard, carrying groceries and doing other household chores are
all good examples of ADL's. Each activity requires certain motions and actions
that place various forces and demands upon your body. These motions and
actions require muscles, bones and joints to work in certain combinations.
If these parts of your body do not work properly then you can get back pain,
headaches, vertebral fractures, stiff necks and sore knees and hips.

Functional exercises that focus on strength, balance and spinal
stability are a great way to improve your fitness and health. Athletes have
long known that to be effective, training their body must mimic the way
they compete. That is also sound advice for the rest of us as well.
Performing exercises that will assist you in making your life easier and
safer is the best approach to fitness training especially if you are over
age 50. Training the way you live helps strengthen the muscles used for
ADLS allowing you to perform better and reduce injury.

Here are the 5 best whole body exercises to help strengthen your ADL
muscles. If you don't know how to do these exercises properly or not sure
if you are capable of doing the exercises listed, please send me an email
or give me a call.

5 to 10 Minutes of Decompression Time
Before you begin any exercise program, take the time to go through The
Sara Meeks Decompression Sequence. This series of easy to learn and perform
exercises will help strengthen and stretch your postural muscles helping to
reduce the compression on your spine and make your exercise session
safer. The sequence includes decompression time, belly breathing, leg
lengthener as well as various heel, hip and shoulder presses.

8 to 10 minutes of Dynamic Warm-Up
Next comes 8 to 10 minutes of dynamic warm-up prior to the main body of
your workout. These warm-up motions help to physically warm your body while
synchronizing your body and brain. This warm-up will include heel and toe
walks, high knees, side shuffle, skipping and other activities designed to
warm-up your muscles. Warming-up the body and brain before your workout
provides the opportunity for maximum muscular strength and prevents
injuries associated with multi-movement patterns.

1. Legs and Hips

Squats: To squat safely, place the bar across your shoulders (not your
neck) and keep your back straight, bending slightly at the hips through the
squatting motion. Keep your heels heavy and your head up to maintain good
form. Dumbbells can also be used either hanging at your sides or placed at
shoulder height. These variations are more advanced and should only be
tried after the basic squatting motion is mastered. Proper form is crucial
with this exercise. Breathe in as you go down and out as you come up.

2. Balance

Single Leg Balance: Stand erect, back straight and head up. Lift one leg and
try to stand quietly as you balance. Keep your knee on the standing leg
slightly bent. Do not use your arms to stabilize unless you cannot balance
without them. If you find this easy, place a dumbbell or medicine ball in
your hands. With your standing knee straight, take the dumbbell and try to
touch your knee with the ball. Make sure to keep your back straight at all
times and hinge at the hips. Breathe out as you come up from your knee

3. The Core

Plank or 1/2 Plank: Start on your elbows, knees and toes face down on
the floor. Lift your knees off the floor and keep your back flat and head
facing down in line with the rest of your body. Breathe regularly and do
not hold your breath. Hold this position for up to 3 minutes. If you feel
your back start to sag, lift your hips and try to maintain a flat back. If
you cannot maintain a flat back, stop the plank at once.

4. Whole Body Strength and Cardiovascular

Star Jumps or Jump Rope: Stand with your feet shoulder width apart and
hands at your sides. Jump into the air and as you do, spread your legs and
arms apart so that your body looks like a star. If this seems too much,
grab a jump rope and do several 1 to 2 minute segments or until you feel
like you need to stop. Breathe regularly. Do not hold your breath.

5. Whole Body Strength and Endurance

Walkouts on a Fitness Ball:
Start by lying face down on a fitness ball with
your legs straight and hands in a push-up position. Walk forward on your
hands, keeping your legs straight, until your toes touch the back of the ball.
Keep your back straight and head down looking at the floor. Return to the
starting position and repeat. If you want a little more challenge, when your
feet reach the back of the ball, tuck your knees to your chest. Breathe out
each time you walk out on the ball.

Don't forget to stretch at the end and stay well hydrated by taking in
water at 15 minute intervals throughout your workout.




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



Meal Timing Important to Healthy Weight Loss
by Woody McMahon

When You Eat is Important
Successful weight loss programs all have several important components in
common. If you find yourself having a hard time losing weight, make sure
your program isn't missing one or more of those important pieces. Two of
the most important and overlooked parts in any healthy weight loss program
are meal timing and frequency. If you are not paying close attention to
these two modules, they can destroy all the hard work you are putting in
at the gym and leave you feeling frustrated and fat.

Meal Timing
Your body responds favorably to consistency especially when it comes to
food. So eating on a regular schedule significantly improves your chances
of losing and keeping off the weight. Regular meal times help to maintain
healthy blood glucose levels that stimulate the burning rather than the
storing of calories. When glucose levels are consistent, then insulin and
cholesterol levels are in check. Regular meal times also help to control
hunger which contributes to overeating; the most common reason for
excess weight gain.

Food Frequency
Not only do you need to eat on a consistent schedule but also the timing
between meals is important. Most weight loss experts agree that major
meals like breakfast, lunch and dinner should be spaced equally throughout
the day. In between those meals should be a series of healthy snacks so
that 4 hours is the maximum amount of times you go between eating.

As an example, let's say you eat breakfast at 6 am, lunch at 12 pm and
dinner at 6 pm. That is 6 hours between each major meal. In a well designed
eating schedule, a healthy snack should be inserted at 9 am and 3 pm.
This schedule will prevent you from overeating at any one meal and help
blood sugar levels remain consistent.

Breakfast is Crucial
The first meal of the day can either start you off right or lead to
caloric disaster. Sadly many people skip breakfast in the false hope that
they can shave a few extra calories off their daily intake. Breakfast is
definitely the wrong time to be skipping a meal. If you finished your last
meal of the day at 7 pm then your body has gone for approximately 11 hours
without food. You have just completed a mini-fast while you were sleeping.
Further restricting your body of important "beginning the day" calories
has shown to reduce creative and critical thinking, contribute to lowered
concentration and promote later day overeating.

Healthy Snacks Control Overeating
Overeating is the number one cause of weight gain and healthy snacks
reduce the urge to overeat by maintaining stable levels of blood glucose.
Overeating is an emotional and physical reaction to your body falsely
thinking it is starving. Once your brain isn't getting enough blood sugar,
it creates a barrage of chemicals to stimulate hunger. If the brain always
has a consistent amount of blood glucose, then those hunger signals are
greatly reduced. People who overeat actually panic when they feel hungry,
creating a rush to overeat. Healthy snacks are the best way to keep your
brain adequately fueled and control overeating.

Try adding these healthy weight loss components to your plan and see how
much easier it is to lose weight without feeling hungry or deprived.

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

Beginner Posture Perfect!TM Class
Starts September 7th

In conjunction with The Shepherd Center, Sigrid and I are starting an 8 week
Posture Perfect!TM class series September 7th from 10:30 to 11:30 am
at the Vienna Seventh Day Adventist Church in Vienna, VA.

This class is designed to strengthen your bones, improve your balance,
alleviate back aches and neck pains, improve osteoporosis and teach 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 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:

Upcoming Events

Posture Perfect!TM Classes at the Shepherd Center
Friday Sept. 7th 10:30 to 11:30 am
Vienna Seventh Day Adventist Church in Vienna, VA
Cost: $145 for 8 Weeks

Sigrid and I will be conducting an 8 week beginner
Posture Perfect!TM
series for The Shepherd Center beginning on Friday Sept. 7th from
10:30 to 11:30 am.

Classes will be held
in the Discovery Room of the Vienna Seventh Day
Adventist Church at 3
44 Courthouse Rd in Vienna, VA.

Please contact Casey Tarr at if interested.
Click Here to read more about
the many benefits of Posture Perfect!TM

Dream Yoga's Open House & Wellness Fair
Sunday Sept. 9th 1:00 to 4:00 pm
Dream Yoga Studio McLean, VA
Cost: FREE

On Sunday Sept. 9th 1:00 to 4:00 pm
I will be helping Dream Yoga Studio
celebrate its 10th anniversary. As a part of their wellness fair, I will be
providing Posture Perfect!TM demonstration classes as well as 15 minute
Sara Meeks osteoporosis and osteopenia assessments and consultations.

Please come and join me for an afternoon of learning and friendship for
better health and wellness. Click Here for more information or call
703-448-9642 and ask for Luann. 

Reston Presents Series
Monday Sept. 10th 7 to 9 pm
Reston Community Center at Lake Anne Plaza
Cost: FREE

This month, Tai Chi and Qigong Instructor, Roger Blough, Certified
Therapeutic Yoga Instructor Bonnie Elliott and I will discuss the
importance of bone and joint health to your overall wellbeing.

We will discuss the importance of S.A.F.E. exercise. We will show and
tell you how to make simple lifestyle changes to gain muscle strength,
increase joint flexibility and build bone – all of which help to alleviate
pain, improve balance and posture, reduce the risk of falling and
enhance your health and feelings of well being.

At the end of our lecture time, we will give you a chance to experience
it for yourself and hold demonstration classes for Posture Perfect!, safe
Tai Chi and safe Yoga.

Registration is requested. Contact or call 703-435-6577
to register. Click Here to see more Reston Presents offerings.

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: Friday 10:30 to 11:30 am           
Where: Vienna Seventh Day Adventist Church
344 Courthouse Rd, Vienna, VA 22180
Tuition: $145 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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