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The Sequoia Advisor

IN THIS ISSUE                                                        April 15th 2013

  • Over Age 50? Train With Dumbbells!
  • Eat to Increase Energy and Stamina
  • Upcoming Events... Osteoporosis Workshop April 25th
  • Osteoporosis Support News... Yoga Nidra and Safe Senior Yoga
  • Posture Perfect!TM  May 8th Free Demo Class

Feel Better... Live Better

Over Age 50? Train With Dumbbells!
By Woody McMahon

Over Age 50 Training
As your body ages, certain abilities change. The two abilities that
change the most are leg strength and balance.
If you are over age 50,
the best way to increase these two abilities is through dumbbell
Both strength and balance are interdependent upon one
another and important for standing, sitting and negotiating stairs.
They are also critical for preventing falls and resultant fractures.

Get Out of Those Machines
Machine based training is unsafe and robs you of many important
fitness benefits. Why are machines so popular at fitness centers if they
really are no good for you? Machines are good for the fitness center
because they are easy to learn and require little or no supervision.
What you gain in simplicity you lose in safety and effectiveness.

Less Safe and Lack Effectiveness
Sitting is an unsafe position for over age 50 exercise. It places excessive
pressure on your spine that can lead to back pain, compression fractures
and ruptured discs. Sitting while you exercise robs you of balance training
and lower body conditioning. Standing is the preferred position for over
age 50 fitness.

Dumbbells to the Rescue
If you are over age 50, the best way to increase safety and effectiveness
is through standing dumbbell training. When performed in the standing
position, dumbbells have the ability to strengthen leg and core muscles,
improve balance mechanisms and create healthy bones all at the same

The Perfect Post-Rehabilitation Training Tool
The over age 50 body usually has a few joints that are not working up to
full ability. As a post-rehabilitation tool, dumbbells are excellent in
providing strength in many directions of movement. If one side of the body
is weaker than the other, then the weight of the dumbbell can be matched
perfectly to the strength imbalance. As your joints strengthen, dumbbells
can easily be incorporated into the exercises you do regularly.

Get Started With Dumbbells Today
There are a wide assortment of shapes and sizes of dumbbells to use in
your fitness program. Most fitness experts consider the dumbbell to be a
superior training tool because of its ability to impart total body
strength, balance, stamina and full joint range of motion. These qualities
are something that most other forms of fitness equipment cannot offer.
Let's look at why, especially if you are over age 50, you want to use
dumbbells as your primary training tool of choice.

Benefit #1 Full Range of Joint Motion
Dumbbells are non-restrictive when it comes to joint range of motion. As
an example, if you have a shoulder problem, a dumbbell can be lifted in
the "restricted motion" still benefiting rehabilitation and recovery from
the injury. Very light or ultra light weights can be used to regain
strength until the shoulder becomes stronger and capable of a full range
of motion.

Benefit #2 Better Balance Stimulation
Dumbbells, by their very nature, force you to control and balance your
body as you lift. Incorporating dumbbells with other body motions such as
single leg balances, lunges, standing one leg presses and even BOSU
activities challenge your balance system like no other piece of fitness

Benefit #3 Asymmetrical (One Sided) Training
A single dumbbell is an effective core strengthener especially when used
in the overhead or extended position. Asymmetrical training better
stimulates the muscles that are involved in "real world" lifting and
carrying and is important for any complete fitness program. It also adds
an important stabilization component to all fitness activities by
strengthening joints and reducing injury.

Benefit #4 Remove the Dominant Side
Everyone is stronger on one side of their body than the other. Dumbbells
allow for independent strengthening of the weaker side keeping the
stronger side out of the lifting motion. A more balanced muscular system
allows you to perform better at all activities and sports and reduces the
potential for injury to the weaker side.


Would you like to improve your strength but don't know where
to start?
I provide an easy to follow program called Fit After 50!TM
that helps improve your strength, balance, bone health and posture
while reducing back, hip, neck and knee pain. Contact me for a
No Cost consultation at 703-628-2880 or email to

Eat to Increase Energy and Stamina
by Woody McMahon

You Are What You Eat
The foods that you eat can make all the difference in how you feel and
perform. Your brain requires regular and consistent amounts of glucose to
work effectively. Without this essential fuel, your thinking processes
slow down and bodily functions like heart beat, breathing, blood pressure
and nerve function all begin to stop working properly. Healthy, not
saintly or obsessive eating, helps provide your brain with the glucose it
needs to run effectively.

Poor Eating Habits Lead to Chemical Stress
Poor eating habits can place unnecessary chemical stress on your body. Of
the three general types of stress, chemical is one of the easiest to
control. The other two, physical and emotional are not as simple to
manage. Making healthier food choices; taking the time to eat a good
breakfast, lunch and dinner and controlling overeating all help reduce
stress. Let's look at three common poor food habits that place chemical
stress on your body. We'll see if we can't find a better solution to each
one. Eliminating these poor habits will give you more energy and improve
how you think and feel.

The Need to Overeat
Overeating places an enormous burden on the digestive system creating an
overload of food by-products. These byproducts must be managed because some
of them are toxic to the body. When the body tries to eliminate these
excess food byproducts, it depletes valuable vitamins and minerals in the
digestive process. The body experiences "food overload" and actually must
work harder to perform a very natural process. Portion control is the
answer to reducing stress and maintaining a healthy weight. Learning the
correct size and amounts of food is a valuable stress busting tool.

Chemicals in Food
Generally, the more processed the food the less nutritional value it
contains. Highly processed foods are usually higher in calories, trans
fats and chemicals and lower in fiber, vitamins and minerals. A higher
level of chemicals in the food increases the stress on your body as it
works to remove them from your system. Taking just a moment to read
food labels will quickly tell you if the food you're about to buy is a healthy
choice or not. If you have difficulty reading and understanding the label,
it is probably best not to buy it.

Irregular Eating Intervals
Your brain needs regular amounts of energy from glucose to perform at
peak levels. Sporadic eating or skipping meals altogether places large
amounts of stress on your digestive system, pancreas, liver and brain.
Meals at uneven intervals make your body think it is starving, forcing a
slowing in metabolism.

So if you think skipping a few meals is good for your waistline, think again.
Regular eating habits, including a substantial breakfast, are the real way to
improve health, reduce chemical stress and maintain a healthy weight.
It is best to space your meals at 4 hour intervals and include additional
snacks through out the day as your body requires.

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 workshop 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 May 8
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.

The FREE 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.

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    300 West Washington Street
    Middleburg, VA 20118