All Are Welcome!
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...
The Sequoia Advisor
IN THIS ISSUE January 1st 2012
- Strong Goals Ensure a Successful 2012
- Take Back Responsibility for Your Health
- Healthy Weight! Workshop at Dream Yoga Studio
- Winter Health Tips for Your Pets
- New Class Weights for Your Weight
Feel Better... Live Better
Strong Goals Ensure a Successful 2012
by Woody McMahon
Your Road Map to Personal Success
New Year's is here. Now is the time to set strong goals that encompass the
physical, mental, emotional and spiritual aspects of your life. When taking
a trip, maps or GPS help keep you on the right road ensuring you reach
your destination safely and soundly. In life, strong goals act as the road
map allowing you to better enjoy the journey because you know where
you're going. Goals give direction helping streamline day to day decisions
while making improvements from year to year. Good goal planning followed
by effective implementation is essential for success in any walk of life.
But how do you set achievable goals? How can you tell what is an
important goal and what is not?
Healthy Goals Reduce Stress
There is nothing worse than having goals for everything else except your
health. It would be like starting on a trip with absolutely no idea of how
to get there. Establishing a good set of goals especially at the New Year
helps reduce your stress levels for the entire year. The best way to set
health goals is to identifying four areas that need improvement. From there,
pick the goal you feel is the easiest to improve. Work on that goal for at
least 3 months or until you feel that it has become a comfortable habit.
Once goal #1 is doing better, go to the second one and so forth. By the
end of the year you can congratulate yourself on having made four
important improvements in your lifestyle.
Balancing the Personal and Professional
More often than not, professional goals such as making money or taking
care of kids takes precedent over personal goals. We always lead by
example; so how can you be an effective leader at home or work without
strong personal direction? Don't place your personal goals and dreams on
hold for your kids or job. Waiting for retirement to fulfill your dreams is not
a good idea either. Putting things on hold until retirement will only leave
you unfulfilled and resentful. Even in retirement you want to be
productive, not just busy. Start learning to get the most out of life now
because there are no guarantees that you will be here in the future.
Making Goal Setting Easier
To make goal setting easier, dedicate some quiet time to thinking about
your current life situation. Decide what you like about your life right now
and what you don't. Write down your likes and dislikes on a piece of
paper so they are easier to visualize. Include the dreams you have kept
close to your heart and the vision you've had for yourself "once you grew
Ask yourself if you are living life proactively or reactively. Are you making
compromises in life because of other people or are you living the life you
want? Ask yourself all these questions and then pick four goals you would
like to accomplish for 2012 listing them in order of importance. Pick goals
that will make your life more meaningful or help make you a better person.
Once you have your goals, commit to reviewing them daily and start
working on number one for the New Year.
Would you like to improve your health but don't know where to start?
How about an exercise program that alleviates pain and strengthens your
bones? Do you have weight problems but are tired of dieting? I provide an
easy to follow program without the gimmicks or fads. You'll also get the
education, motivation and accountability necessary to improve your health
while helping you feel and look your best. Please call Woody McMahon for a
no cost consultation, at 703-628-2880 or email to
Take Back Responsibility for Your Health
by Woody McMahon
The Current Health Care Crisis
There is a solution to our current healthcare crisis and it has nothing to
do with Senators, Congressman or healthcare bills. You can be a direct
part of the solution especially if you choose to live a healthy lifestyle.
On the surface the increase in heart disease, obesity, cancer, high blood
pressure and high cholesterol would make it appear that good health
is an aberration rather than the natural order of things. Analyze the
situation more closely and you'll find that healthy days far out number
sick ones. Your body wants to be healthy IF you don't interfere by
subjecting it to unhealthy habits. But how do you really achieve good
physical and mental health that goes well beyond just the absence of
Beyond Just Crisis Management
It is unwise to just address your health only during a crisis. This is
commonly called the "band-aid" approach to feeling good. Sickness is the
final stages of many missed opportunities to take care of yourself. Lack of
quality sleep, no regular exercise program, poor food choices and a high
stress lifestyle can all deplete your reserves and open you up to illness.
Sickness is the body's only way of telling you that something is very
wrong. In some situations, it may be your body's way of forcing you to
rest. Your body can only take so much stress and strain and then
something has to give.
Taking Responsibility for Yourself
Personally, I would rather choose my rest periods somewhere on a warm and
sunny beach than sitting in doctor's office or hospital. What about you?
The best way to take back responsibility for your health is to throw away
the "band-aid" approach and practice prevention. By not relying upon short
term fixes for long-term problems, you feel better and are able to enjoy
life more. It's your body; it's your health, demand the very best for yourself.
For 2011, choose better lifestyle habits that keep chronic illness at bay
while allowing you to feel and look your best.
Yes, You Choose Your Lifestyle
It was once a popular belief that we had little control over our health.
However, research continues to confirm that your health and wellbeing is
about 75% nurture (your lifestyle) and about 25% nature (your genes). That
means that you have the power to live a long and healthy life based on the
lifestyle decisions you make today. Here are four important lifestyle
choices you can make every day. They will help you take more responsibility
for your health while you feel and look your beat.
Step 1 Stay Active
Participating in fun physical activity is one of the best ways to reduce
stress and fill your body and mind with vitality. Having fun with your
physical activity is more important than the type of exercise you try.
You'll increase the chance of participating for a long time if you make
your physical activity more social. Invite your family or friends along to the
health club, park, for a nice walk or other activity adventure.
Step 2 Get a Good Night's Sleep
Sleep has always and will always be important to your good health.
Although experts agree you need sleep, most disagree on how much. They have
determined that the quality of your sleep is just as important as the
quantity. To improve your sleep quality, take the necessary time at night
to relax before bedtime. No watching television right before bed. Taking a
nap is another good way to increase rest time.
Step 3 Make Time for Yourself
You'll want to make time for your various healing activities. If your
first reaction is to say "I don't have enough time to take care of myself"
then you have a huge challenge to overcome. It is hard to be a good parent,
run a business or be a productive employee without internal and external
strength. Time for yourself, doing the things you love, rejuvenates your
soul. You're going to need support so call on your spouse, friends and
family to give you the time you need.
Step 4 Choose Healthier Foods
The old saying is "garbage in garbage out." Clearly this applies to food.
There are truly no really bad foods but lots of poor food choices. You can
still eat all the foods you love or even crave if you balance them with
fruit, vegetables and a good balanced protein source. It really is that
simple. The more balanced your eating approach the less chance of food
cravings and vitamin deficiencies.
Try these healthy lifestyle changes for 30 days. Feel what it is like to be a
part of the healthcare 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
Workshops at Dream Yoga Studio
In my continuing effort to bring better care and support services to all my
clients, but especially those who have been diagnosed with osteopenia and
osteoporosis, I would like to welcome Dana Edwards, PT to the team. Dana is
an experienced physical therapist with a specialty in osteoporosis and orthopedics.
For 2011, Dana is going to offer her services at Sequoiahealth both in physical
therapy assessment and treatment as well as teaching my Posture Perfect!
class. We are currently working on her Sequoiahealth schedule and will let
you know the available appointment times as soon as they are set.
Dana will make an excellent addition and valuable resource to Sequoiahealth.
Here is Dana in her own words...
Woody and I were introduced this year by Sara Meeks, PT after he took one
of her osteoporosis continuing education certification programs. Sara is a
dedicated and recognized expert in the treatment and management of
osteoporosis. I had taken the same course back in 2005 after receiving a
diagnosis of osteopenia which is the precursor to osteoporosis. Now that
bone health had become a personal matter, I felt like it was important to
learn all I could for myself and my patients.
After discussing how our respective education and experience would make an
excellent care team, Woody invited me to come to Sequoiahealth and experience
a training session with him. In turn I had Woody perform an in-service for
our physical therapy staff at the hospital. We decided that I would come to
Sequoiahealth to offer physical therapy services with a specialty in
osteoporosis and Woody and I would teach the Posture Perfect! class at
Sequoiahealth and The Virginia Hospital Center.
Even though I am still challenged by and enjoy my work at the hospital, I
see this as an opportunity to explore the area of wellness and injury
prevention which is one of my other interests. By teaching posture and
balance classes and treating a more active clientele, I hope to help people
avoid the pain and disability that send them to the doctor in the first
Back in the 1980's, I was feeling unfulfilled after having worked in the
field of map making for several years. I knew that helping people and
feeling like I was making a difference in their lives was a top priority.
So I decided to persue a physical therapy career and after attended the
University of Maryland at Baltimore I graduated in 1989. Since that time, I
have been working at Virginia Hospital Center (formerly Arlington Hospital)
working initially as a staff therapist throughout the hospital treating
both in and outpatients but soon learned that working with outpatients was
my true love.
Since 1994, my areas of focus have been orthopedics, osteoporosis and
balance deficits. In 2004 I obtained a certification in Mechanical
Diagnosis and Therapy from the McKenzie Institute and in 2005 did a
continuing education study in osteoporosis under Sara Meeks, PT. My career
change has really paid off. Every day I go home feeling I have helped my
patients improve their quality of life by decreasing pain and increasing
activity levels as well as independence and quality of life.
In 2007, I participated in my first medical mission trip. The hospital has
a group (Virginia Hospital Center Medical Brigade,
www.vhcmedicalbrigade.org,) that has traveled nearly every year for the
past 10 years to Comayagua, Honduras. I found immediate reward in treating
people who would otherwise have little to no access to medical care. As I
say to anyone who asks, I've never worked so hard or had so much fun in one
week! It is one way I can give back to a profession that has provided me
with much enjoyment.
Aside from work, I spend time with my daughter, who is a freshman at VCU.
Following her healthcare roots, she is a pre-nursing student. We have good
friends whose company we enjoy regularly. I have a sweet yellow Lab, Daisy,
who craves long walks each day and I spend time at the gym each week, doing
weight training and a new-found love: Zumba.
Pets and People
Winter Health Tips for Your Pets
By Ingrid King
Do you enjoy winter and love to play in the snow, or would you rather curl
up in front of a warm fireplace with your favorite feline? Regardless of
your preferences for this cold season, being aware of the challenges this
time of year can bring for your pets can help keep them safe all winter
1. Keep your cat inside. Outdoors, felines can freeze, become lost or be
stolen, injured or killed. Cats who are allowed to stray are exposed to
infectious diseases, including rabies, from other cats, dogs and wildlife.
2. During the winter, outdoor cats sometimes sleep under the hoods of
cars. When the motor is started, the cat can be injured or killed by the
fan belt. If there are outdoor cats in your area, bang loudly on the car
hood before starting the engine to give the cat a chance to escape.
3. Never let your dog off the leash on snow or ice, especially during a
snowstorm - dogs can lose their scent and easily become lost. More dogs are
lost during the winter than during any other season, so make sure yours
always wears ID tags.
4. Thoroughly wipe off your dog's legs and stomach when he comes in out
of the sleet, snow or ice. He can ingest salt, antifreeze or other potentially
dangerous chemicals while licking his paws, and his paw pads may also bleed
from snow or encrusted ice.
5. Never shave your dog down to the skin in winter, as a longer coat will
provide more warmth. When you bathe your dog in the colder months, be sure
to completely dry him before taking him out for a walk. Own a short-haired
breed? Consider getting him a coat or sweater with a high collar or
turtleneck with coverage from the base of the tail to the belly. For many
dogs, this is regulation winter wear.
6. Never leave your dog or cat alone in a car during cold weather. A car
can act as a refrigerator in the winter, holding in the cold and causing
the animal to freeze to death.
7. Puppies do not tolerate the cold as well as adult dogs, and may be
difficult to housebreak during the winter. If your puppy appears to be
sensitive to the weather, you may opt to paper-train him inside. If your
dog is sensitive to the cold due to age, illness or breed type, take him
outdoors only to relieve himself.
8. Does your dog spend a lot of time engaged in outdoor activities?
Increase his supply of food, particularly protein, to keep him in tip-top
9. Like coolant, antifreeze is a lethal poison for dogs and cats. Be sure
to thoroughly clean up any spills from your vehicle, and consider using
products that contain propylene glycol rather than ethylene glycol. Visit
the ASPCA Poison Control Center for more information.
(c) Ingrid King 2011
Ingrid King is a former veterinary hospital manager turned writer. She is
the author of Buckley's Story - Lessons from a Feline Master Teacher. Her
online magazine News for You and Your Pet goes out to subscribers around
the world. Her blog, The Conscious Cat, has been called "educational cat
nip for the cat lover" and is a comprehensive resource for conscious
living, health and happiness for pets and their people. For more
information about Ingrid, please visit http://www.ingridking.com/
New Class Weights for Your Weight
A Weight Training Class Specifically Designed to Help you Safely
and Permanently Lose Weight...
I have over 26 years experience helping people like you lose weight the
safe and healthy way. The class uses scientifically effective tools
to help you permanently lose excess weight.
Note: This is NOT a Boot Camp or Biggest Loser program that have both
been shown to be unhealthy and unsafe ways to lose weight.
Weights for Your Weight will teach you the (3) most important tools for
healthy weight loss:
- Stopping Stress Induced Eating
- Building Muscle to Reduce Fat
- Making Healthier Food Choices
The class is one hour long -
1/2 hour devoted to Healthy Eating and Stress Reduction
1/2 hour devoted to effective Weight Training
Weights for Your Weight is offered as an individual, partner and 4 person
small group formats.
For more information, please contact Woody McMahon directly at
703-628-2880 or email to email@example.com.
Continued Good Health,
The Sequoia Advisor
Sequoia Health and Fitness, Inc.
483A Carlisle Drive
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.
About this Newsletter
To unsubscribe or change subscriber options visit:
To learn more about Fresh Start, please contact Woody McMahon:
You are receiving our free newsletter from this email