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The Sequoia Advisor

       IN THIS ISSUE                                                               August 15th 2014

  • Health-Based Fitness... Exercises Designed to Save Your Life
  • Meal Timing Important to Healthy Weight Loss
  • There's No Place Like Home Workshop August 26th
  • NEW Walking Poles Program Coming Soon
  • Posture Perfect!TM  Try Your First Class for FREE!
     

Feel Better... Live Better

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

Exercise is Not a Four Letter Word
Even though regular exercise carries many different health and quality
of life benefits, most people are unable to sustain a regular program.
After 30 years in the health and fitness profession, I finally figured out
the problem. Going to the health club or gym is not convenient or
satisfying.
The rigid fitness model that is taught is too hard to follow.
What is the secret to success? Adopt an easy to learn, simple to
integrate into your daily life, safe so as not to cause injury or harm
and convenient exercise program.
Please read on to learn how.

Health-Based Exercise and ADLs
Your 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 and develop 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 target critical
muscles that help improve strength, balance and spinal stability.
These exercises can be practiced anywhere, require no special tools
and
are safe, effective and easy to learn. You can practice these
exercises when it convenient for you, keeping your body strong and
helping 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.

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 of 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
press.

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
well.
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
machines.

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
Plank
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

woody@sequoiahealth.com.


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 are best if they are spaced equally
throughout the day. In between those meals, a series of healthy snacks
supplement the meals so that 4 hours is the maximum amount of time
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
your
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
woody@sequoiahealth.com.

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 $20. This is the perfect gift, the gift of health, to give
to someone you love.

"There's No Place Like Home"
Workshop in Herndon

What: A ninety minute workshop on the why's and how's to stay in your
own home as you get older.

When: Tuesday August 26th, 2014 from 2:00-3:30 pm

Where: Congregation Beth Emeth
           
12523 Lawyers Rd
            Herndon, VA 20171


Who: Pat Williams, Certified Senior Advisor and
Woody McMahon, Certified Adult Exercise Specialist

Why: Staying in your own home
as you get older, or helping a loved one
do the same, takes planning.
We will cover:

  • The Importance of Assessing and Planning
  • Creating a Successful Support Team
  • Making Your Home Safe, Comfortable and Secure
  • Lifestyle Changes That Enhance Independence

Cost: Free
For more information please contact Woody McMahon at 703.628.2880 or
email to woody@sequoiahealth.com.

Additional Information
Pat Williams of GraceFul Care and I will provide valuable
information
and
answer your questions on how to safely and comfortably stay
in your own home as you get older.


Pat and I believe that your home is your castle and, for many
beneficial reasons, you want to stay there as long as possible.
Deciding to stay at home may be one of the biggest life changing
decisions you will ever make
.

In our workshop we will discuss the many health and quality of life
benefits of staying in the comfort of your own home rather than
moving to a retirement facility. We will outline the logical and
important steps necessary to keep you in your home.


Just like we tell all of our clients, "You Can Stay, We Can Help!

Recent research has shed some interesting light on the darker side of
retirement home living. Everything from higher costs to the loss of
personal freedom and independence has been examined in these
recent reports. These reports have determined that living in a
retirement setting is not as easy or as glamorous as you might think.

Click Here to read more about our wonderful, new program.

Upcoming Events and News

New Walking Poles Program Coming Soon
Walking poles are an old technology that are making a comeback.
The latest research suggests that walking with poles offers many
more benefits such as increased balance stability, greater upper body
strength and increased stamina and energy expenditure than just
regular walking. Several research studies how found them effective
for breast cancer recovery, Parkinson's disease and weight loss.
We will offer three walking pole classes each targeting different
and unique benefits. Stay tuned for more info.

Posture Perfect!TM Class Begins in Arlington, Herndon
and Reston

Next week a new 8 weeks series of Posture Perfect!TM classes begin. We
have classes at Beth Emeth Congregation and Sequoia Health in Herndon
and Reston and Rock Spring Congregational church in Arlington. These
classes are ideal for anyone who is concerned about their posture, balance,
strength and stamina. The exercises that we teach are both safe and
effective especially if you have a diagnosis of back pain or osteoporosis.


Please wear comfortable clothes and bring 2 towels, one face
and one bath, a bottle of water and an exercise mat if you
have one.

To register please contact Woody McMahon at 703-628-2880
or email to woody@sequoiahealth.com.


There's No Place Like Home Workshop Series...

Our next regularly scheduled workshop is at:

Congregation Beth Emeth
12523 Lawyers RD, Herndon, VA 20171

Tuesday
August 26th, 2014 from 2 to 3:30 pm

Pat Williams of GraceFul Care and I will
provide valuable
information and
answer your questions on how to safely
and comfortably stay in your own home.


Pat and I believe that your home is your castle and, for many
beneficial reasons, you want to stay there as long as possible.
Deciding to stay at home may be one of the biggest life changing
decisions you will ever make
.

In our workshop we will discuss the many health and quality of life
benefits of staying in the comfort of your own home rather than
moving to a retirement facility. We will outline the logical and
important steps necessary to keep you in your home.


Just like we tell all of our clients, "You Can Stay, We Can Help!

Recent research has shed some interesting light on the darker side of
retirement home living. Everything from higher costs to the loss of
personal freedom and independence has been examined in these
recent reports. These reports have determined that living in a
retirement setting is not as easy or as glamorous as you might think.

Click Here to read more about our wonderful, new program.

I am offering in-home health-based exercise instruction for
those who cannot leave their home. Contact me to find out more!


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 exercises that help
strengthen your back, improve your posture and increase your balance.

Click Here to learn more about this exciting program.

Posture Perfect!TM for LivMD Program
I have created a new companion back strengthening exercise program to
help anyone using the Marodyne LivMD low intensity vibration machine.
The classes include helpful tips on getting the most from your Marodyne
LivMD as well as exercises that strengthen your back, improve your
posture and increase your balance.

Posture Perfect!TM First Class FREE

If you have never tried Posture Perfect!TM you owe it to yourself to
come to one of our convenient classes and see how good it makes you
feel. We want you to give us a try so come take your first Posture Perfect!TM
class for FREE. It's on us... so what do you have to lose?


RESERVATIONS are REQUIRED
Please call Woody McMahon at 703.628.2880 or email to
woody@sequoiahealth.com 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 backaches 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 hip and leg strengthener); and performed movements
that involved crunching, bending and twisting. (All of these increase the
risk of spinal compression fractures)
.
  

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
posture, strengthens your bones, enhances your balance, alleviates back
aches 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
woody@sequoiahealth.com 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!"
Paula S.

Click Here to read more about S.A.F.E. and effective Posture Perfect!TM
classes.

Continued Good Health,

Woody

Woody McMahon
The Sequoia Advisor


Sequoia Health and Fitness, Inc.
483A Carlisle Drive
Herndon, VA
20170

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) 2006-2014 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.

    Sequoia Health & Fitness, Inc.
    483A Carlisle Drive
    Herndon, VA 20170
    703-628-2880

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    5010 Little Falls Rd
    Arlington, VA 22207
    703-628-2880

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    7001 Georgetown Pike
    McLean, VA 22101
    703-628-2880

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    email: woody@sequoiahealth.com