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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                                                               April 1st 2015

  • Fewer Dr. Visits With A Healthy Spring Tune-Up
  • Water... Healthier Joints, Bones and Brain
  • A Fantastic LivMD Testimonial
  • New Better Health and Fitness 101 Workshop Series...
    Register Now!
  • Posture Perfect!TM  Try Your First Class for FREE!

Feel Better... Live Better

Fewer Dr. Visits With A Healthy Spring Tune-Up
By Woody McMahon 

Less Trips to The Doctor
You can avoid many doctor visits with just a little more attention to
your basic health and fitness. A review of your health and fitness program
is a good place to start the process. Ask yourself if your fitness program
makes you feel better? Are your exercises safe? Do you feel stressed?
Are you getting a restful sleep and feeling more energetic? What about
your 7 servings of fruits and vegetables per day?

Health-based fitness programs have been shown to be the single most
important step you can take to help yourself feel better. Let's talk
about a few simple ways to revamp your springtime health and fitness
helping you feel better while spending less time at the Dr.'s office.

Back to Fitness Basics
Having a fitness program that is appropriate for your abilities, needs
and goals is important for better health and independence.
subtle changes in your activity program can yield big results in your
health and fitness. Traditional exercise programs usually involve
15 to 20 minutes of treadmill or other cardio machines followed by
15 to 20 minutes of machine style weight. This approach to training has
been shown to be out of date compared to a more modern approach
like Posture Perfect!TM. The out of date approach does not offer
essential benefits such as pain relief, improved balance, body control,
flexibly, better posture and increased joint health.

A health-based, whole body exercise sequence is a more modern
approach to exercise training. Health-based exercises free you from having
to go to the gym all the time and can be practiced anywhere at any time.
These exercises fit a range of abilities from the basics such as Decompression
and Leg Lengthener exercises
to push-ups, plank and door sits. With any
exercise program, always keep safety in mind first by limiting flexion, lateral
bending and rotational motions. (Some exceptions apply).

Sleep is a Time to Heal
Your body uses sleep time to heal and repair itself. A good sleep helps
reduce the negative health effects of a stressful day. The secret to
having a restful sleep is to go to bed feeling equally physically and mentally
tired. A restful sleep becomes more difficult if you are more mentally than
physically tired at the end of the day.

Regular physical activity such as walking, health-based exercises or playing
a sport will help balance your mental and physical fatigue. Learning to
consciously turn off your day also improves sleep quality. Before going
to bed, 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. Some 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 sizes 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.

Do you need help modernizing your exercise program but don't know
where to start?
I provide an easy to follow health-based activity program that
can be performed anywhere. It helps alleviate pain, improves bone health,
flexibility and balance. The exercises also reduce stress, backaches
and fracture risk. Contact me anytime for a No Cost consultation at
703-628-2880 or email to

Water... Healthier Joints, Bones and Brain
by Woody McMahon

Not Just for Weight Loss Any More
Even though drinking enough water is crucial for efficient burning of fat and
healthy weight loss, it also important for proper brain function, joint lubrication
and bone health. 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. Water also makes-up about 25% of
bone by weight so drinking enough is important for strength. Even the smallest
amounts of dehydration can cause profound changes in mood, energy and brain

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, brain fog,
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.

Sign-Up for a No Cost 20 Minute (In-Person or By Phone) Consultation!
I provide in-person and phone consultations to help you get more from
your health and fitness program. In 20 minutes we can cover a lot of ground,
and if your situation warrants it, schedule a full heath and fitness assessment
to get you back on the right track.
Contact me anytime to schedule at
703-628-2880 or email to

Give the Gift of Health!
Posture Perfect!TM Classes...

Looking for the perfect healthy birthday gift for someone?
Consider purchasing a gift certificate for one or several
Posture Perfect!TM classes. Gift certificate amounts start
at $20. This is the perfect gift, the gift of health, to give
to someone you love.

New for 2015
Health and Fitness 101 Workshops

With the best of intentions and thinking that you are doing the right
thing, you set out to improve your heath and fitness. But, after a
month or two, you find yourself either
confused, stuck or giving-up
on your goals of becoming a fitter or healthier person.

Does this pattern sound familiar? All too often you, like many other
people, find yourself working with
information that is inaccurate
or has little value, out-dated techniques and a support team that is
inadequate to assist in the changes necessary to help you look and
feel your best.

To the rescue; the Health and Fitness 101 series of workshops.
Why do I call them 101? You might recall, in college, all the first year
courses were numbered 101. And this is exactly what we will do; skip
the fashionable trends, Dr. Oz "isms," fads, myths and gimmicks and
return to the basics. Just like the coach says to the team when they
are failing miserably, "boys, it's time to get back to fundamentals."

The workshops will help you
simplify the entire process, get you back
on track, dramatically increase your success rate and strengthen your
support system by surrounding yourself with like minded people.

These workshops cover a variety of topics and are hands-on, personalized
and limited to six participants (4 minimum). The workshops will continue as
an ongoing class for those who are interested. All the workshops will begin
in January. Dates and times to be announced.  Please contact me at
703.628.2880 or email me for more
information or to register.

Here is a Sampling of Topics:

Weight Training 101
Weight training has been shown to be one of the best ways to enhance
both physical and mental health. Weights are also an excellent companion
to your Posture Perfect!TM exercises. In this workshop you will learn weight
lifting safety, functional weight training techniques and body weight training
for maximum health and fitness benefits. Weight training has been shown

clinically to improve osteoporosis, back pain, multiple sclerosis,
Parkinson's disease, mental impairment and diabetes.
Length: 90 minutes Cost: $30

De-Stress 101
Managing stress is the most overlooked way to improve your physical
and mental health. Stress unnecessarily contributes to many different health
In this workshop you will learn how to implement a variety of
stress reduction techniques such as focused breathing, mindful stretching,
meditation and visualization. If you are less stressed you will s
leep better,
have fewer headaches, experience less aches and pains and have better
memory and thinking skills.
Length: 90 minutes Cost: $30

Healthy Weight 101
Losing weight is not as complicated as most people make it. But when you
make it complicated, it is very difficult to succeed. Excess weight gain is
closely tied to
stress eating and cannot be fixed by counting calories and
exercise alone. In this workshop you will learn how to effectively stop
stress eating, learn correct portion control and a body fat burn exercise

Length: 90 minutes Cost: $30

Healthy Bones 101
Strengthening your bones is important to reducing your fracture risk and
maintaining a high quality of life.
Most people make the mistake of trying to
improve their bone health by diet and exercise alone. They overlook the four
important steps that are necessary for healthy bones. In this workshop,
you will learn about and how to implement the four important steps to
healthy bones. Stronger bones help reduce your fracture risk and allow
you to enjoy life more.
Length: 90 minutes Cost: $30

Flexibility 101
Practicing regular flexibility activities is the best way to improve circulation
while reducing stiffness, muscle and joint pain and fatigue. Improving circulation
also helps speed healing and reduce premature aging. In this workshop, you
will learn a simple 30 minute stretching program using the green stretching
strap. These straps were invented and are used by physical therapists all
over the world. Increasing your flexibility helps you feel healthier.
Length: 90 minutes Cost: $30 

In-Home Health-Based Exercise Instruction

For those of you who cannot get to my office or would prefer to work in the
privacy of your own home, I am offering all of my classes and instruction
at your home or office.
Please contact me at 703.628.2880 or email me
woody@sequoiahealth.comfor more information or to schedule a
no-cost telephone consultation.

Beginner Posture Perfect!TM Classes in Herndon,
Reston and Arlington

We have beginner Posture Perfect!TM classes in Herndon, Reston and
Arlington. Take your first class for FREE and see how much taller, more
balanced and relaxed you feel afterwards. To register please contact
Woody McMahon at 703-628-2880 or email to
Please wear comfortable clothes and bring a towel, a bottle of water
and an exercise mat if you have one.

Posture Perfect!TM for Spinomed Program
I have created a new companion back strengthening exercise program to
help anyone wearing the Spinomed orthosis. The classes include helpful tips
on getting the most from your Spinomed as well as exercises that help
strengthen your back, improve your posture and increase your balance.

Click Here to learn more about this exciting program.

LivMD Updates

I just received an amazing testimonial about the LivMD from a psychotherapist
in Rhode Island.
She read about the LivMD in my newsletter and then decided to buy
one and give it a try. Here is her testimonial in its entirety:

"Hi Woody,

I love it!  No back pain any longer and my last osteo scan stunned my doctor
showing the first improvement in #s ever.  She said it was a statistically
significant change.  I was using it twice a day 7 days a week.  My balance
has been much, much improved, energy higher, focus better, sleeping longer.
 I sent Marodyne a quick note letting them know the results even though
I hadn't been using it very long.  There were no other changes I had made
other than the platform.

My life became very sedentary a few months due to other health events.
Tests couldn't find anything and I became curious about lymph problems
that could be causing the extreme lower leg edema.  I looked at recent
research on the LivMD and saw that it can also help with that - hooray!
So, I'm back on the machine as of Tuesday - not as vigorous because my
feet hurt - hopefully that will improve.

No one I know personally owns one, but a few clients have reported their
gyms employ vibrating devices.  Their descriptions make me think they
are higher in vibration. They haven't reported any exercises that were
added to their routines by the gyms.   I put mine outside on nice days
(covered porch) and let people know they can come by on days when
I'm working and use it.  (I'm a psychotherapist with a home office.)

Thanks for the check-in - as ever I wish you were in Rhode Island
and value your newsletter.  If you ever make videos for purchase
of your programs, please let me know.  Are you thinking of exercises
people can do while ON the LivMD or in conjunction with its use?

Kyle Hopkins"

We are still looking for volunteers for our LivMD investigational study.
Please give Woody McMahon a call at 703.628.2880 or email to

Posture Perfect!TM First Class FREE

If you have never tried Posture Perfect!TM you owe it to yourself to
come to one of our convenient classes and see how good it makes you
feel. We want you to give us a try so come take your first Posture Perfect!TM
class for FREE. It's on us... so what do you have to lose?

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

The FREE Posture Perfect!TM 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 hip and leg strengthener); and performed movements
that involved crunching, bending and twisting. (increases the risk of spinal
compression fractures)

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
posture, strengthens your bones, enhances your balance, alleviates back
aches 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!"
Paula S.

Click Here to read more about S.A.F.E. and effective Posture Perfect!TM

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) 2006-2015 by Sequoia Health and Fitness, Inc.


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Healthy Bones 101
(See description below)
April 22nd
2 to 3:30 pm
Cost: $30

Call Woody at
to reserve your
spot today!


    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