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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 2013


  • Health-Based Exercises... Designed to Save Your Life
  • Meal Timing Important to Healthy Weight Loss
  • Upcoming Events... Posture Perfect!TM Continues 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

Health-Based Exercises... Designed to Save Your Life
By Woody McMahon

The Functional Exercise and ADLs
Life is composed of a series of functional movements performed each
and every day.
Professionally, we call these movements Activities of
Daily Living
or ADLs. Examples of these actions include emptying the
dishwasher, getting into and out of a car, walking up and down stairs,
lifting a box off the floor, gardening, carrying groceries and doing other
household chores.

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 balance and harmony.
If these parts of your body do not work together properly, then you can
easily get injured developing back and neck pain, headaches, vertebral
fractures and sore knees and hips.

Health-Based Exercise Programs to the Rescue

Health-Based exercise programs are designed to strengthen critical
muscles that help improve strength, balance and spinal stability.
Practicing these exercises keeps your body strong helping to prevent
injury and pain. Health-Based exercises will improve your balance
and coordination and strengthen muscles and bones. They allow you
to remain independent while making your life safer, easier and more
enjoyable. If you are over age 50, Health-Based training is the best
way to keep yourself strong, balanced and vital as you prepare for
your 60's, 70's, 80's and beyond.

Here are what I consider to be the 5 Best Health-Based exercises
to help strengthen your critical muscles and make your ADL's easier.
If you do not know how to perform these exercises properly or are not
sure if they are appropriate for you, please send me an email or give me
a call.

1. 7 in 10 Decompression Sequence
Before you begin any exercise program, take the time to go through The
Sara Meeks 7 in 10 Decompression Sequence. This series of 7 easy to learn
and perform exercises will help strengthen and stretch your deep foundational
and postural muscles. The exercises reduce the compression and stabilize
your spine making the rest your exercise session safer and more effective.
The sequence includes decompression with belly breathing, leg lengthener,
leg press, thoracic lift, head press, upper back and body melting and pelvic

2. 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 the 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. A good warm-up synchronizes the body and brain
before your workout providing the opportunity for maximum muscular
strength and preventing injuries associated with multi-movement patterns.

3. Sit to Stand 
Sit to Stand is both a test and an
excellent Health-Based exercise as
It tests for your lower body strength, balance and endurance and
is an excellent predictor of
your ability to thrive as you get older.
When performed properly, Sit to Stand acts as a lower body strengthener
and aerobic conditioner superior to the treadmill or other cardiovascular

The concept is very simple. Sitting in a chair with your ankles directly
under your knees, stand from the chair as slowly as you can without
using your arms to push off. The slower you can stand the better your
score. Now try sitting just as slowly without using your hands or
dropping into the chair. Practicing Sit to Stand each and every time
you use a chair is a great Health-Based exercise practice.

4. Single Leg Balance
Stand erect, back straight and head up. Lift one leg and try to stand
quietly as you balance. The knee on the standing leg should be slightly
bent. Do not use your arms to stabilize but tap your toe into the floor
instead. If you find this easy, cross your arms over your chest to
increase the degree of difficulty. For a greater challenge, try balancing
on one leg with your eyes closed. This helps to stimulate your balance
in a completely different way.

5. 1/2 Plank or Full
Start on your elbows, knees and toes face down on the floor. Tighten
abdominal and gluteal muscles and lift your knees off the floor as you
breathe out. 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 1/2 plank at once.

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!TM 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

Upcoming Events and News

Posture Perfect!TM Classes Continue in Arlington
Our Posture Perfect!TM classes continue in Arlington and we are taking
names for our next beginner class that starts very soon. 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.

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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