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The Sequoia Advisor

IN THIS ISSUE                                                       September 1st 2011

  • The Negative Effects of Too Much Sitting
  • Make Your Home a Little "Greener"
  • Open House Osteoporosis Resource Center
  • Sept. 14th Executive Women Chamber Event
  • Bone Health Podcasts Coming Soon!

Feel Better... Live Better

The Negative Effects of Too Much Sitting
By Woody McMahon

Too Much Sitting is Not Good
Recent research has shown that your body will be less healthy the more
sedentary your lifestyle a.k.a. sitting too much. A landmark study
conducted in 2009 states the following, "prolonged bouts of sitting
time and lack of whole-body muscular movement are strongly associated
with obesity, abnormal glucose metabolism, diabetes, metabolic syndrome,
cardiovascular disease (CVD) risk and cancer as well as total mortality
"are" independent of moderate to vigorous-intensity physical activity."
What does this all mean?

Move It or Lose It
What the researchers found was that too much sitting can negate exercise
based health gains. Just by spending less time sitting, you can
significantly improve your health and reinforce your exercise efforts.
Researchers also found that for "each 1-hour increase in sitting time
watching television increased the prevalence of the metabolic syndrome in
women by 26%, independent of the amount of moderate to vigorous-intensity
physical exercise performed. This was approximately the same quantity of
decreased risk (28%) of the metabolic syndrome that was induced by 30
minutes of extra physical exercise."

What This All Means
The authors have discovered an important premise when it comes to your
health and activity levels. They agree that exercise based physical
activity improves your health in many ways. No one argues this point any
more. What they were also able to show was that non-exercise activity was
as important to your health as structured exercise. Examples of
non-exercise based activity include using the stairs, housework, walking
to the copier or bathroom and walking instead of using a car. The authors
found that the more non-exercise activity incorporated into your daily
life, the less chance you have of developing the diseases mentioned above.

When You Exercise, Do Not Sit
Unless you are forced to exercise sitting because of severe balance or
leg problems, don't. When you sit, the compressive forces on your spine
are multiplied 100 fold. Combine the sitting position with say an overhead
press and you are creating a potentially dangerous situation inviting
vertebral fractures. This is especially true if you are over age 50 or
have been diagnosed with osteopenia or osteoporosis. The best solution is
to stand for a majority of your exercise program. That way you will be
improving your balance and core strength with each and every exercise and
sparing your spine.

Activity Substitutions Can Boost Health
The authors of this study are NOT saying that you should stay in constant
motion during the day. Sleep, resting and daily naps are all still very
good health practices as is participating in a regular exercise session.
What they are suggesting is that your health can be significantly improved
by just moving a little bit more during the day. They also say that when
creating a healthy activity plan, it is important to look at activity levels both
outside and inside a structured exercise plan. So to maximize your
health, try these simple activity substitutions:

1. Climb stairs rather than using elevators and escalators .

2. Take a 5 minute active break, like going to the copier or a bathroom break,
every hour during sedentary work.

3. Walk to the store or to lunch rather than taking a car.

4. Rake leaves rather than use a leaf blower.

5. Shovel snow instead of using a snow blower.

Finally, remember to include 150 minutes of moderate-intensity physical
exercise a week. That comes down to about 30 minutes, 5 days a week.

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

Make Your Home a Little "Greener"
by Woody McMahon

Chemicals in Your Home
Your home can be a potentially unfriendly mix of volatile organic
chemicals (VOC's) like formaldehyde, molds and other contaminants. The EPA
has identified as many as 900 VOC's inside homes coming from clothing,
furniture, paints and carpets. These VOC's can also be released into your
home from fertilizers, glues, plywood, fiberboard, particleboard and
certain types of insulation Another source can come from some
disinfectants, antibacterial soaps and even beauty products. You spend
many hours in your home so you want the environment to be as healthy as

Healthy House Plants
Bill Wolverton, an environmental scientist and retired senior researcher
at NASA, has been studying the air cleaning effects of indoor plants for
about 25 years. He has found that certain indoor plants can remove harmful
chemicals as well as molds, viruses and bacteria while increasing oxygen
levels. In an interview with PBS, he said, "We're wise to use plants. Much
of our furniture is made of synthetic materials; there are pollutants in
carpets, bedding – even mattresses."

Nature's Air Filters
Plants are ‘nature's living air filters' that can literally suck out
these pollutants absorb them and break them down." There is a
misconception that plants are bad for people who have allergy and asthma
symptoms. Interestingly, Mr. Wolverton's research has shown just the
opposite. Plants actually remove allergic irritants helping symptoms
rather than increasing them.

How Do Plants Keep Air Clean
In the soil, plants have natural colonies of "friendly" bacteria growing
on their extensive root systems. To make food as a plant grows; it absorbs
chemicals, airborne microbes and carbon dioxide through the leaves and
releases oxygen in return. The bacteria, viruses and VOC's are transferred
to the root system where they are destroyed by the bacterial colonies. The
benefit of house plants is their ability to increase oxygen levels while
reducing harmful levels of contaminants.

How Many Plants Do I Need?
NASA research showed that generally two 6 inch potted plants per room was
enough to provide a dramatic improvement in air quality. The larger the
plants the more air they were able to clean. NASA also found certain
plants are better air cleaners than other. Here is a list of beneficial
plants you should have in your home.

Healthy Plant List

- Spider Plant (Chlorophytum comosum)

- Lady palm (Rhapis excelsa)

- Areca palm (Chrysalidocarpus lutescens)

- Ficus alii (Ficus macleilandii)

- Peace lily (Spathiphyllum sp.)

- Golden pothos (Epipremnun aureum)

- Arrowhead vine (Syngonium podophyllum)

- Bamboo palm (Chamaedorea seifritzii)

- Dwarf Date palm (Phoenix roebelenii)

- Rubber plant (Ficus robusta)

- English ivy (Hedera helix)

For more information on Bill Wolverton's research on healthy house plants
go to

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

Osteoporosis Support News

Osteoporosis Resource Center Open House
The Osteoporosis Resource Center of Herndon will host its first
open house on October 7th from 5:30 to 8:30. Sara Meeks, PT
a world-renowned expert on the subject of osteoporosis treatment and
management has agreed to hold a workshop on the benefits of the
Meeks Method and then conduct a book signing afterwards for her
book Walk Tall! 2.

Space will be limited so stay tuned for more updates. At the same open
house, we will also be offering introductory classes in safe Yoga by
Bonnie Elliott and Tai Chi for Strong Bones by Roger Blough.

The ORC will be one the first of its kind offering BoneSafeTM clinics,
Personal Training, Yoga, Tai Chi and Posture classes and consultations
for people with osteoporosis, osteopenia, back, hip and neck pain as
well as other bone health problems.

You can read more about the ORC at:

We have another beginner Posture Perfect! class starting on
September 15th at St. Thomas a' Becket catholic church in Reston.
lease call Woody McMahon at 703-628-2880 or email to for more information, class times and

People in The News

September 14th Executive Women Chamber Event

On September 14th from 6 to 8 pm
I will be speaking at the
Executive Women of Reston's Healthy Glow Head to Toe event sponsored
by the Greater Reston Chamber of Commerce. The other speakers will
include Dr. Syed Amiry dermatologist and Teri Cochrane certified nutritionist.

The seminar will attempt to answer several important questions:
Are you projecting your healthiest image? Are you aware of how important
good nutrition and physical activity can affect bone health? Did you know
that lifestyle choices can have a huge impact on your health and happiness?

If you are interested in looking and feeling your best, at any age, this
Executive Women of Reston event is the perfect fit. The event will feature
a panel of experienced professionals who have expertise in the latest
cosmetic and skin care techniques as well as nutritional and exercise tips
to ensure your overall good health.

The event will be held on September 14, 2011 from 6:00pm-8:00pm at the
offices of Cooley, LLP at 11951 Freedom Drive #1500, Reston, VA

For more information or reservations contact Ashley Owen at or by phone at 703.707.9045.

Marodyne LIV Tablet Update

We are still anxiously awaiting the release on the LIV Tablet.
The product is very close to being available in the US market.
It looks like September is going to be the magic month. Sara
and I are still working feverishly on recording our 24 Podcasts
for the LIVe Again! Podcast series. This series will come FREE
with every LIV Tablet.
This is a great bone health audio series
that really helps to simplify, demystify and make your bone
health program much easier.

LIVe Again! is a complete, effective and easy to follow healthy
lifestyle program designed to take the guesswork and worry out
of improving the health of your bones.

Each Marodyne LIV Tablet will come with the 24 Podcasts that
you can listen to while using your tablet. The information provided
is a powerful bone health program that you can follow with

There will also be additional information on the
website to help you cre
ate the best and most complete bone
health program possible. I will be testing and collecting data on
the Marodyne in my
office. I will also be supporting a colleague of
mine who is selling the LIV Tablet by offering a free bone health
to anyone who buys the device from him.

Stay tuned for more updates. Feel free to email us with your
questions at

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) 2006-2011 by Sequoia Health and Fitness, Inc.


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