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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                                                        January 1st 2013

  • Strong Goals Ensure a Successful 2013
  • Take Back Responsibility for Your Health
  • Posture Perfect!TM Free Monthly Demo Class
  • Osteoporosis Support News
  • Upcoming Events... Healthy WeightTM Workshop

Feel Better... Live Better

Strong Goals Ensure a Successful 2013
by Woody McMahon

Your Road Map to Personal Success
The New Year 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 identify 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 do and don't like about your
life right now. 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 up."

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
Ask yourself all these questions and then pick four goals you would
like to accomplish for 2013 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
being sick?

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 2013, 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 best.

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
Sequoia or the 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.
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 and doing the things that you love helps
rejuvenate 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

Upcoming Events

Healthy WeightTM Workshop at Sequoia Health
Saturday January 19th 10 am to 12 noon 
Over the years I have watched too many people try and fail to
lose extra weight all because of making some very simple mistakes.

Healthy WeightTM workshop busts the myths and fallacies found
in most weight loss programs making it easier for you to succeed.

In just two short hours I can show you how to:
  • Enjoy Your Food More and Battle it Less
  • Show You How Dehydration Effects Your Weight
  • Stop the Number One Cause of Excess Weight Gain
  • Create a Stress Reduction Plan That Really Works
  • Eliminate Calorie Counting Forever

Cost: $49

Click Here to read more about my Healthy WeightTM program.
Please contact Woody McMahon at 703.628.2880 or email to for more information or to make
your reservation.

Be Health Smart!
Facebook Page and E-Book Series

For over 30 years, I have been helping people improve their health and
fitness. With all the information (and misinformation) out there, it can
be very challenging to know what and who to believe. One of my goals
for 2013 is to begin an information service capable of
cutting through
the confusion and
simplifying your path to better health and fitness. 

That is the reason why I decided to start the Be Health Smart!
Facebook page and E-Book Series. I have elicited the help of
Megan Smith, RD and together we will give you the straight scoop,
bust a myth or two, simplify the confusion, lessen the madness and help
empower you to make good health decisions. We will also act as a
sounding board so you can ask your questions and get good answers.

Megan Smith, RD is a registered dietician with a specialty in bone health
and healthy weight loss. Over the years, I have been impressed with her
straight talk, level headed approach and captivating writing style pertaining
to food and healthier eating habits. If I might take the liberty of saying so,
she is "One Sharp Cookie!" and I am glad to have her help on this project.
Please Click Here to learn more about Megan and her expertise. 

Please watch for updates over the next few weeks as our Facebook page goes
live and we start providing a simpler approach to health and fitness; a clear
and effective alternative to many of the existing health and fitness myths.

Posture Perfect!TM Free Demo Class
Monthly Series
Starting January 9th  from 1 to 2 PM

We are holding FREE Posture Perfect!TM demo classes on the second
Wednesday of every month from 1 to 2pm. These classes will be held
Congregation Beth Emeth on Lawyers road in Herndon, VA.

Our first class of the New Year will be on January 9

so please call Woody McMahon at 703.628.2880 or email to for more information or to make
your reservation.

Posture Perfect!TM Demo Class helps introduce you to the many
benefits of our safe and effective posture, balance and strength classes
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

Osteoporosis Support News

2013 Osteoporosis Resource Center at Qi Elements Classes

Current Class Schedule

Tai Chi for Osteoporosis
When: Mondays and Wednesdays 1:30-2:30 PM
Where: Qi Elements Center, 464 Herndon Parkway
Suite 215, Herndon, VA 20170
Tuition: $105 for one class a week, $190 for both classes
Email or call Roger 703 435-4400 for more

Yoga for Boomers & Beyond
When: Monday
6:45 to 8 PM
Where: Qi Elements Center, 464 Herndon Parkway
Suite 215, Herndon, VA 20170
Tuition: $154 for one class a week for 7 weeks
Email or call Bonnie at
703-407-2065 for more information.

Gentle Yoga for Seniors
When: Monday 11:45 to 12:30 PM or
Tuesday 11:45 to 12:30 PM
Where: Qi Elements Center, 464 Herndon Parkway
Suite 215, Herndon, VA 20170
Tuition: $48 for one class a week for 6 weeks
Email or call Bonnie at
703-407-2065 for more information.

Posture Perfect!TM Level 1 Beginner Classes
Wednesday 12:00 to 1:00 PM and Thursday 6:30 to 7:30 PM            
Congregation Beth Emeth
12523 Lawyers Road, Herndon, VA 20171
$160 for 8 classes in 8 weeks
or call Woody at
703-628-2880 for more information.

What is the ORC?
The ORC is unique in the Northern Virginia area offering safe and effective
exercise classes including Personal Training, Yoga, Tai Chi and
Posture Perfect!TM We also offer classes and consultations for people with
osteoporosis, osteopenia, back, hip and neck pain as well as other
bone and joint health problems.

"What makes the ORC exceptional is that it offers safe and effective exercise
programs that can help improve posture, balance and strength for bone
and joint health problems" says Woody McMahon one of the center's
co-directors. "For the first time people that come to the center can feel
comfortable that the exercises they are performing will only do good and
not cause any harm."

Who Benefits From Our Classes

Beginners: Our unique classes are great for someone who wants to begin
a safe and effective exercise program but does not know where to start.

Post Rehabilitation: Our classes offer a safe and effective transition from
physical therapy to more general exercise that help to safely strengthen
important stability muscles.

The classes are perfect for tennis players, golfers or runners
who want to enhance their bodies to improve their sport and continue to
play safely and injury free.

Newsletter Sign-Up
Sign-up for our FREE newsletter The Sequoia Advisor to stay informed
about all of our future class offerings, workshops and seminars. It is
easy... just go to and enter your
name and email address.

We look forward to seeing you soon at one of our classes.
Please call Woody McMahon at 703-628-2880 or email to for more information.
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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    Middleburg, VA 20118