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Posture Perfect!TM

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What People Are Saying About
Our Classes and Programs


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... 

More Testimonials>>>

  • MS Walk With Phyliss Hurt ... Final Numbers

  • How Much Sleep Do I Really Need
  • Solving the Mystery of the Constantly Runny Nose...
    An Actual Case Study
  • The Recipe Corner... Two NEW Summer Salad
    Recipes on our Website


MS Walk With Phyliss Hurt ... Final Numbers 

The final numbers are in. With the help of Phyliss Hurt, Team Sequoia raised $5325 for MS. That is a great effort for Team Sequoia's first year of walking. Thank you to everyone who walked and raised money. Thank you also to American Tap Room for hosting our pre-walk breakfast. Now, here is the honor roll for the top fundraisers:
  1. Phyliss Hurt with $2355
  2. Paras Banta with $670
  3. Linda Wilson with $535
Congratulations on a job well done!!! Phyliss tells me she is ready to walk again next year. I am ready as well. I look forward to seeing all the old and more new faces next year as we boost Team Sequoia's size and fundraising capability.

How Much Sleep Do I Really Need

A restful sleep... this is something many people have trouble getting anymore.
Experts say the American population is sleep deprived. When you lack sleep, your physical and mental performance deteriorates very quickly. Without a good night's sleep, you are more likely to experience depression, acute and chronic pain, reduced energy, lack of concentration, increased physical and mental stress and a greater risk for accidents including automobile crashes.

According to the National Sleep Foundation, only about 50% of us get a good nights sleep. A National Sleep Foundation poll of older adults found that the better the health of older adults, the more likely they are to sleep well. Conversely, the greater the number of diagnosed medical conditions, the more likely they are to report sleep problems. Additionally, among older adults, more positive moods and outlooks as well as having more active and "engaged" lifestyles (having someone to speak with about a problem, exercise, volunteer activity, etc.) are associated with sleeping 7-9 hours and fewer sleep complaints.

The solution... to feel rested each and every morning; you want to carefully balance adequate sleep, napping and daily relaxation time. Rest and relaxation may be even more important in the long run than sleeping or napping. Rest comes when you allow yourself to take the time to sit and do nothing. This act of self kindness has a profound de-stressing effect on the mind and body. On the other hand, feeling guilt about resting sends stressful messages to your mind and body; promoting long term disease and illness.
Some great ways to relax are meditation, watching a sunset, listening to the roar of the ocean, mindful breathing, watching the birds fly around your backyard or listening to relaxing music. Making the time and allowing yourself adequate sleep, relaxation and nap time is the healthy way to recharge and feel and look your best.

For more information on how to feel more rested, contact
Woody at 703-464-5171 or by email to  

Solving the Mystery of the
Constantly Runny Nose... Actual Case Study

Jane (not her real name) is one of my clients. After reading the article in the last Sequoia Advisor on asthma and allergies, she asked if her long standing runny nose condition could be related to a hyper sensitive immune system. She thought it might be somehow tied to her immune system since everything else had checked out negative. Here is Jane's story...

Jane is a 49 year old female in above to very good health. She eats well, exercises regularly and takes daily vitamins and minerals. She practices prevention by seeing a chiropractor, acupuncturist and a massage therapist on a regular basis. Jane has a history of sinus infections and a constant "sniffle" nose that requires blowing her nose many times a day. A series of prescriptions and over the counter (OTC) medications provided no relief. Her doctor has tested for food allergies and she was negative for all foods including sugar, wheat, nuts and dairy. The only other problem she related was a slow and progressive 15 pound weight gain over the past 2 years. Can you guess what is going on with Jane's nose?

Asthma and allergies usually result from an over active immune system. An occasional runny nose is a natural body defense mechanisms best left alone. When necessary, the body uses fluid to "flush" the sinuses and nasal passages getting rid of unwanted dust, pollen and bacteria. Stopping this natural process with drugs can actually contribute to a more serious sinus infection. Jane's constantly runny nose was a good indication that her immune system was over reacting. The medications she took, even if they were successful in "drying-up" her nose, would not have eliminated the cause of her problem.


The Recipe Corner

Two new summer salad recipes from our resident dietician and chef extraordinaire
Michele Powers, RD of NutrientChef.


News From Sequoia Health and Fitness, Inc

Fresh Start
is a revolutionary way of helping you achieve strength, vitality and
good health in less time and with less effort. Unlike other approaches, Fresh Start
improves both your mental and physical fitness making positive healthy lifestyle changes
complete and permanent. Fresh Start benefits you in four important ways.
You receive a:
- Healthy Life Plan that is a step by step road map to achieving the changes you've
always hoped for on your journey to better health
- Balanced and integrated approach to your health and fitness activities including
physical activity that is fun; nutrition that optimally fuels your body; and stress reduction
techniques that produce greater results in less time
- Supportive health and fitness team available 24/7 guaranteeing your success by
offering individualized programs, personal attention and motivation
- Cutting edge health and fitness information service provided by experts in their
fields helping you apply the latest scientific health and fitness breakthroughs to your

Read more>>


Woody McMahon has been working in the health and fitness profession for over 20 years.
Before starting his career, Woody earned his Bachelor of Science degree in human biology
from the University of Maryland, his Doctorate in Chiropractic Medicine from Palmer College
of Chiropractic and is certified as a personal trainer through the National Strength
Professionals Association. Woody's unique integrative approach to health and fitness -
combining fun physical activity, healthy eating and relaxation and stress reduction activities
allows him to assist many people that are considered beyond help.

Continued Good Health,

Woody McMahon
Sequoia Advisor

Don't forget to Request Your FREE Family FUN Pass  - Come meet the staff at Sequoia Health
and try out Cardio-FUN-Time with your loved ones.

We put the Fun back in FUNctional Activity!!!


Sequoia Health and Fitness, Inc.
483A Carlisle Dive
Herndon, VA 20170   
Required Disclaimer: The information provided herein should not be construed as a health-care diagnosis,
treatment regimen or any other prescribed health-care advice or instruction. The information 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 info rmation 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 nformation 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 by Sequoia Health and Fitness, Inc. 


About this Newsletter 

For information about Sequoia Health and Fitness, Inc.
please contact Woody McMahon :
    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