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The Sequoia Advisor

IN THIS ISSUE                                                               April 1st 2016

  • Water... Important for Healthier Joints, Bones and Brain
  • Tai Chi... Moving for Better Balance Classes Are Starting!
  • Up and Coming Health and Fitness Events
  • Posture Perfect!TM  Gift Certificates

Feel Better... Live Better

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

The Staff of Life
Water is the most important substance that 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 dizziness and vertigo, 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. My bottom line… for the average person, 6 to 8 eight ounce glasses of pure, unadulterated water is your best bet for good health. Anything less will not help your body work properly.

Staying Out of the Emergency Room
A study in 2004 showed that there were approximately 518,000 hospitalizations due to dehydration. Nearly 5.5 billion dollars in hospital charges resulted from dehydration admissions. Approximately 88% were either an emergency or urgent type admissions; over 54% were admitted to a hospital through the emergency room; nearly 2% of admissions died at the hospital. Drinking more water makes your body work more efficiently and you feel better.

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 function.

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 effective for lubrication. Without adequate water, cartilage in the joints is not adequately lubricated and can wear prematurely leading to degenerative joint disease and pain. 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 good health.

Sign-Up for a No Cost 30 Minute (In-Person or By Phone) Health Strategy Session!
I provide in-person and phone based health strategy sessions 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

Tai Chi... Moving for Better Balance Classes Starting This Week at Congregation Beth Emeth!

Fall Prevention and Balance Program! 

Scientific studies have shown that practicing Tai Chi can be an effective tool for improving your balance and reducing falls. This is demo week for our Tai Ji Quan: Moving for Better Balance classes; a Tai Chi based fall prevention and balance program that has been scientifically shown to improve balance and reduce falls by up to 55%.

Click Here to Watch Dr. Li the Developer and Researcher of This Program Teach a Class>>>

We have two demo class times scheduled; one Monday April 4th at 1 pm and the second Tuesday April 5th at 6:30 pm. Both classes are free and will be held at Congregation Beth Emeth. All demo classes, educational workshops and screening events are free and open to the general public. Continuing balance and fall prevention classes will be offered at a nominal charge. For more information please contact Woody McMahon at 703.628.2880 or email to

To register go to

We are seeking additional community Fall Prevention partners in the Fairfax, Loudoun and Arlington counties. Please contact me for more information.

A Commitment to Fall Prevention
At Sequoia Health we are committed to helping our clients and the community prevent falls and fractures. Problems with your balance can occur at any age and generally develop slowly over time. Better balance and a stronger body are THE KEYS to preventing falls, fractures and improving the quality of your life. To read more about our fall prevention program and testing go to

Virginia Fall Prevention Coalition
We have joined the Virginia Fall Prevention Coalition that is a part of a national Falls Free initiative started in 2006 by the NCOA. As a part of the coalition, we will offer free balance testing at our office in Herndon and at selected partner sites throughout Northern Virginia. We will also hold regular falls prevention workshops and balance classes to help people reduce their fear of falling, enhance their balance and increase the quality of their lives. Call for more information about becoming a partner site.

Tai Ji Quan: Moving for Better Balance
We are offering one of the best falls prevention programs in the world. What makes this program so unique is that it has been shown through scientific and clinical research papers to reduce the frequency of falls by over 50%. Tai Ji Quan: Moving for Better Balance modifies eight traditional Tai Chi movements and creates a unique, therapeutic balance system. The movements and activities integrate motor, sensory and cognitive components to improve postural control, balance, gait and enhance performance of daily functional tasks and mobility for older adults. The classes are especially helpful for those who have movement and cognitive impairments and balance challenges such as Parkinson's and Alzheimers's disease.

Tai Ji Quan: Moving for Better Balance is a 2 hour a week, 24 week program. It has the potential to prevent and manage various diseases by improving balance, circulation, coordination, confidence, well-being and quality of life in middle-aged and older adults. It is a great addition to the CDC recommended goal of participating in 150 minutes of regular exercise per week.

To introduce as many people as possible to thos wonderful program, I am offering FREE introductory classes for the Tai Ji Quan: Moving for Better Balance functional therapy program. 

For more information please contact Woody McMahon at 703-628-2880 or by email to

Up and Coming Events

Free Weights Friday (FWF)... Fridays at 11 am
Free Weight Friday is a beginner, small group training class that offers a complete, functional whole body strengthening program in a comfortable studio environment. FWF is an ongoing class that blends dumbbells and medicine balls, whole body movements, dynamic warm-up, balance activities, stretching and brain exercises all in one. FWF incorporates the latest and safest techniques to help improve bone health, sports performance, cardiovascular fitness, balance and coordination. Call for more information and registrations.

Living Well, Aging Well Summit Set for Saturday April 16 from 9 am to 3 pm
I have been asked to offer a free demonstration class on fall prevention, balance and
our Tai Ji Quan: Moving for Better Balance classes. Make plans now to attend the Living Well, Aging Well Summit 2016 on Saturday April 16 to learn about the latest in transportation, technology, health and wellness resources in our community. The free event is from 9 a.m. to 3 p.m. at the Fairfax County Government Center, 12000 Government Center Parkway, Fairfax, VA. For more information go to Living Well, Aging Well Summit.


Falls & Fractures!
We Can Help You Stay Safe!

A Simple 10 Minute Test That Can Save Your Life!

Our Fall Prevention Screening offers three simple tests that can accurately predict your risk of falls, future mobility and balance that can lead to fractures and other injuries. These tests are a part of the CDC- STEADI Fall Prevention Program. Once you know your score and risk level, we'll help you create a falls prevention and balance program to reduce your risk of falling. You can practice these simple activities at home or join one of our Falls Prevention Classes.

To lean more go to Fall Prevention Screening and watch the videos that demonstrate the tests that we will use in your screening. For more information or to schedule your screening contact Woody McMahon 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 $25. This is the perfect gift, the gift of health, to give to someone you love.



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) 2006-2016 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