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The Sequoia Advisor

IN THIS ISSUE                                                        April 1st 2013

  • A Healthy Spring Tune-Up
  • Water... Not Just for Weight Loss Anymore
  • Upcoming Events... Osteoporosis Workshop April 25th
  • Osteoporosis Support News... Yoga Nidra and Safe Senior Yoga
  • Posture Perfect!TM  April 10th Free Demo Class

Feel Better... Live Better

A Healthy Spring Tune-Up
By Woody McMahon 

Time to Clean House

Spring is a great time to "clean house" by taking a few moments to review
your health and fitness program. Ask yourself if your fitness program is
still fun or has it gotten a little stale? Are you getting a restful sleep
and feeling more energetic or do you feel stressed and tired all of the
time? Are you eating 7 servings of fruits and vegetables per day or has
too much junk or fast food crept into your eating plan?

Do you feel fulfilled and happy with your life or do your resemble a hamster
on a wheel? So did you answer yes to any or all of these questions? If so,
you could use a little spring tune-up? Let's talk about a few simple
ways to revamp your springtime health and fitness and help you look and
feel your best.

Back to Fitness Basics
Subtle changes in your fitness program can yield big results in your health
and fitness. Instead of sticking with the traditional 30 minutes of weight
training followed by 30 minutes of machine based cardio, save time and
shorten your exercise time with a whole body circuit workout. In a whole
body circuit workout you are shooting for 40 minutes of
training with
weights and cardio at the same time.

Choose whole body exercises that will keep your heart rate in the training
zone the entire workout. Try this for a challenging sequence;
push-ups, squats and curls combo, lunges and shoulder press combo, star
jumps, standing row, prone bridge/plank, hip lifts on the fitness ball,
wall sits and jump rope. Repeat once or twice. Don't rush it and no rest
time either except for water. Remember to keep your workouts safe by
limiting flexion, lateral bending and rotational motions.

Sleep is a Time to Heal
Your sleep time is when the body heals and repairs itself. A good sleep
helps reduce the negative health effects of a stressful day. Getting a
restful sleep requires feeling equally physically and mentally tired. It is
difficult to get a restful sleep if you are more mentally than physically
tired at the end of the day.

Regular physical activity such as walking, whole body circuit workouts
or playing a sport will balance your mental and physical fatigue. Learning
to consciously turn off your day also improves sleep quality. Before going
to sleep, try reading a book with a strong positive message, listen to
quieting music or take a few moments to meditate. These excellent
"before sleep" habits help quiet your mind and induce a deeper more
restful sleep.

Eating High Quality Fuel
Food is basically fuel. The old saying "garbage in, garbage out" applies
in this example. Eating higher quality foods makes it easier for your body
to digest and extract the important nutrients it needs. The myriad of
eating patterns and diet recommendations has made healthy eating much
too complicated. Simply follow a nutritional program that contains at
least 50% fruits and vegetables and adequate lean protein. It is as easy
as that.

Depending upon your metabolism, minimize starch-based carbohydrates
such as bread and pasta. S
ome people find these addictive so reducing
their quantity helps minimize overeating.
Fruits and veggies provide plenty
of plant based carbohydrates as well as greater amounts of water and
minerals. Correct portion size will also keep your body weight in a healthy
range thus eliminating the need for calorie counting, points or other silly
food games.

Creating a Purposeful Life
Last but not least, try to increase the purpose in your life. More than just
making money or tending the kids, humans need a purpose driven life to
thrive. The longest lived and healthiest people in the world all have a single,
common trait. Their lives are filled with purpose. They have a drive to get
up in the morning and fulfill that need. If you don't have an obvious purpose,
spend some time at the library or bookstore browsing the many wonderful
books on self-improvement. It will be time well spent.

Would you like to improve your bone quality 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 and balance while reducing
fracture risk. Contact me anytime for a No Cost consultation at
703-628-2880 or email to

Water... Not Just for Weight Loss Anymore
by Woody McMahon

Weight Loss and More
Drining enough water is crucial for efficient burning of fat and healthy
weight loss. A study of over 3000 nurses looked at body fat percentage
compared to total daily water intake. The nurses that drank the most water
had the lowest body fat percentage. Another study showed similar results
with participants drinking approximately 17 ounces of water (slightly more
than 2 glasses) showing a 30% for increase in metabolic rates for both men
and women. The increases occurred within 10 minutes of water consumption
and reached a maximum after about 30 to 40 minutes. Water also makes-up
about 25% of bone by weight so drinking enough is important for strength.
For anyone wanting healthy weight loss and bones, drinking more water is
a good first step.

The Staff of Life
Water is the most important substance you put into your body. You can
survive 40 to 60 days without food but only mere hours to a few days
without water. Water is required for proper detoxification of all the cells
of your body. Without water, waste products accumulate and lead to disease
and illness. The average adult does not drink enough water. There are many
diseases associated with mild dehydration such as high blood pressure,
kidney stones, urinary tract infections, constipation, headaches,
allergies, sinus infections and joint pain.

Important in Many Ways
Water comprises 50 to 70% of your total adult body weight. Today, if you
drink enough water, you're in the minority. There is a great debate on how
much water you should consume. Many experts suggest that you can get
adequate water from drinking beverages and eating foods. Some experts say
fortifying your water with vitamins or other substances is a good idea.
Just look at all the sports drinks that have popped up. The bottom line…
for the average person, pure, unadulterated water is your best bet for good
health. Anything less will not help your body work properly. What makes
plain old water so special?

Plain Old Water
It all goes back to high school chemistry class. Water is called the
universal solvent. Dissolve something in water and the water is literally
transformed into a different substance. Just take a look at ice tea,
coffee, milk, juice… made from water but definitely not water. When you
drink water instead of juice, your body knows the difference. One of the
reasons water is so good for you is it doesn't need to be digested or
processed by your body. It can be absorbed and used immediately to
facilitate digestion, detoxification and metabolism. Water is also
self-regulating. Drink enough water and your body doesn't need to retain or
"store" fluid. Drink too little and your body will retain fluid to try and
keep you alive.

More Active Means More Water
A very active person requires more water than a sedentary person. Muscles
are 75% water and require adequate hydration or they will not work
properly. Dehydration can result in muscle strains (pulls) and/or cramps.
Joints also require water to make synovial fluid for effective lubrication.
Without adequate water, cartilage in the joints is not adequately
lubricated and can wear prematurely leading to degenerative joint disease.
Simply drinking more water can reduce your future risk for joint
replacement surgery.

A Simple Hydration Formula
To make sure you are drinking enough water, here is a simple hydration
formula. Take your current body weight and divide that number by 2.
Multiply the divided number by 1 ounce and that is the amount of water you
should try and drink everyday. So at 150 pounds you need at least 75 ounces
of water per day to maintain a healthy body weight.

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

Upcoming Events

Osteoporosis... There is Something You Can Do About It!
Thursday April 25th from 10 to 11am

Join us as we explore the many facets of a healthy and logical approach
managing osteoporosis. I will be presenting this informative free one hour
workshop through The Shepherd Center Health and Wellness Class series
in Oakton, VA. The worshop will be held at 
the Unitarian Universalist
Church at 2709 Hunter Mill Rd in Oakton, VA.

Understanding and managing osteoporosis is not as difficult as you might think.
There is, however, much to learn about the topic and many things that you can
personally do to improve your bone health and reduce fracture risk.

My one hour workshop will help you understand:

  • The myths, facts and misconceptions that surround bone health
  • The significance of the DEXA scan number and the importance of FRAX
  • ADL(Activities of Daily Living) safety to reduce fracture risk
  • The right exercise program... a powerful bone protection system
  • Medications... weighing the benefits and the risks
  • Nutrition and hydration and its importance in building stronger bones
  • The stress-osteoporosis connection and what to do about it

The introductory workshop will be offered as an 8 week continuing series.
For more information or to register for the workshop please contact
Woody McMahon at
or 703.628.2880.

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
Next Demo Class April 10
th  from 1 to 2 pm

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

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 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 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 Nidra Relaxation and Meditation
When: Monday March 25 - 6:45P to 8P
Where: Qi Elements Center, 464 Herndon Parkway
Suite 215, Herndon, VA 20170
Tuition: $20

More information:
or call Bonnie at 703-407-2065 for more information.

Safe Yoga for Boomers & Beyond Classes
When: Monday February 26 from 6:45P to 8P
Where: Qi Elements Center, 464 Herndon Parkway
Suite 215, Herndon, VA 20170
Tuition: $88 for one class a week for 4 weeks plus make-up
More information:
or call Bonnie at 703-407-2065 for more information.

Posture Perfect!TM Level 1 Beginner Classes
When: Wednesday 12:00 to 1:00
PM and Thursday 6:30 to 7:30 PM
Where: Congregation Beth Emeth 12523
Lawyers Road, Herndon, VA 20171
Tuition: $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

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.

Advanced: 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.

    483A Carlisle Drive
    Herndon, VA 20170

    300 West Washington Street
    Middleburg, VA 20118