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The Sequoia Advisor

IN THIS ISSUE                                                       May 1st 2011

  • Vacations Are a Time to Play
  • Your Bones and the Sun
  • Posture Perfect! Class Testimonial
  • Elements of a Thorough Physical Exam for Your Pet
  • Update on the Marodyne LIV Tablet
  • New Entry for Kate's My Healthy Way Blog

Feel Better... Live Better

Vacations Are a Time to Play
By Woody McMahon

The Art of Relaxation
Vacations are all about having a good time. They are also a time to
relax and refresh your body and mind. Learning to relax is really
difficult for many people and in fact it is actually an art. The first
step to any healthy vacation is to just chill and have some fun. Work
involves deadlines, schedules and other commitments; vacations should
not. When you work, every minute of your day can be jammed with
meetings, answering emails and phone calls and taking kids to soccer or
swim team practice.

Don't let your vacation be a series of planned "things you have to
do." The faster you can switch from work mode to vacation time, the
sooner your body and mind can start to relax. True relaxation is
learning to let go, creating real down-time and allowing yourself to
just do nothing.

When You Know it is Time
If you pay close attention to how your body feels and your attitude
towards life, you'll know exactly when it's time to take a break. In
recent years, work and home schedules have become very hectic,
increasing mental and physical stresses and reducing life's enjoyments.
The constant bombardment of stressful thoughts places an enormous
strain on all parts of your body and mind. If you have any of the
following signs: increased pain levels, more muscle tightness,
headaches, irritability and shortness of temper or lack of creativity,
it's probably time for a vacation.

Better to Stop the Go Go Go
Vacations are about letting go of some of the drive to succeed.
Success does not require a 24 hour dedication to your work. Pulling
away from work helps bring balance and a whole new perspective to your
career. It doesn't make much sense being successful and making lots of
money just to spend it at the doctor's office or in the hospital. A
healthy vacation maybe just what the doctor ordered when it comes to
increasing success and helping you live a long and healthy lifetime.
Let's look at two important vacation habits to keep in mind when you
are planning your next vacation.

Resist the Urge to Do Too Much
If your vacation plan starts to mirror your daily life just in another
place and time, resist the urge to over do it. Sure there may be many
things to see and do, but you can't do it all and expect to relax.
Entertain the possibility that instead of doing and seeing it all on
this trip, maybe you might actually come back a second time to catch
what you missed. Don't get me wrong; you don't necessarily need to just
sit in a chair and drool, but vacation days chocked full like work days
won't give you the rest necessary to feel refreshed and revived.

Turn-off All Cell Phones, Email and Computers
Before you leave, create a "gone fishing" message to anyone who might
email you. Change the phone message on your voice mail announcing that
you will be unavailable for the next few days while you kick back and
relax. Absolutely though, stay away from the work impulse to check your
email or voice mail while on vacation. Relaxation time is about
creating a different rhythm or mind-set with your time and days. You
can try getting up earlier or staying up later, going off your normal
eating schedule, reading the local paper if you normally don't, taking
a break from your rigorous fitness schedule or anything else that
separates vacation days from work days.

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!
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

Your Bones and the Sun
by Woody McMahon

Good Sun, Bad Sun
Human beings have been benefiting from the sun for thousands of years.
It is only recently that the sun has become something to avoid. The
current message of cover-up or run the risk of skin cancer has put
people in a terrible predicament. You need the sun's rays to maintain
good health especially when it comes to producing adequate amounts of
vitamin D. The trick is to get enough sun to improve your health but
not too much to damage your skin.

Some Ultraviolet Radiation is Good
For our discussion, there are basically two types of ultraviolet
light, ultraviolet A and B. Ultraviolet A (UVA) contributes to tanning
but also carries with it the potential for premature aging and
wrinkles. Ultraviolet B (UVB), known as the "tanning" ray, is best
known for producing vitamin D but it can also cause sunburns. If you
get too much, both types of UV light can severely damage your skin and
lead to skin cancer. UV rays are more intense in the summer, at higher
altitudes, and closer to the equator. At latitudes above 34 degrees, UV
light is almost non-existent in the winter months due to the angle of
the sun.

Sun Therapy
When UVB light from the sun strikes your skin it begins a cascade of
chemical reactions leading to vitamin D production. We are now learning
that every single cell in your body needs vitamin D for good health.
Just like everything else, some sun exposure is good; a lot can be
detrimental. Research has found that 10 to 15 minutes of full body sun
exposure every other day is adequate to produce enough vitamin D for
good health. Experts are now learning that a lack of sun exposure may
be more dangerous than too much. Can you get too much sun? Absolutely
yes! After 10 to 15 minutes of sun exposure, your skin begins to get
damaged. That is when covering-up or getting out of the sun is your
best option for skin protection.

Multiple Health Benefits
There is a well-documented relationship between low vitamin D levels
and poor bone health. Now links to low vitamin D levels have been made
to almost every major cancer. Getting some sun may also shake off the
wintertime blues. Research suggests that light hitting your skin, not
just your eyes, helps reverse seasonal affective disorder (SAD).
Moreover, being outside golfing, gardening, and engaging in other types
of physical activity is good for your health. In addition, using UVB from
the sun to produce vitamin D also provides important health benefits in
preventing or controlling such conditions or diseases as osteoporosis,
muscle pain, multiple sclerosis, type 1 and type 2 diabetes mellitus
and high blood pressure.

Get Your Sun On
Your body was clearly designed to produce vitamin D from sun exposure.
How do we know? There are no significant amounts of vitamin D naturally
occurring in the foods you eat. If there were, adequate levels of
vitamin D could then be obtained from your diet. This is just
impossible to do. Supplements can be used to improve vitamin D levels
but because of the substantial amounts required, a blood test is
necessary to prevent overdosing. When sun exposure is used to increase
vitamin D levels, your skin has a natural protection mechanism that
stops production thus preventing an overdose. Just remember that the
sun is your friend. As long as you use it wisely your body and health
will thank you for it.

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

Osteoporosis Support News

Posture Perfect! Classes Are a Big Hit!

Posture Perfect's! momentum continues to grow. Here is a glowing testimonial
from one of our class members.

"Posture Perfect! 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 that 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!"

You can read more about Posture Perfect! at:

New classes for 2011 are forming right now. Please call Woody McMahon at
703-628-2880 or email to for more information,
class times and reservations.

Pets and People 

Elements of a Thorough Physical Exam for Your Pet
By Nancy Kay, DVM

Have you ever gone to the doctor and realized after
the visit that those healing hands never actually touched your body?
C'mon now, that's not okay! Nor is it okay for your veterinarian to
skimp when it comes to examining your pet. In veterinary school, we are
taught to perform a thorough physical examination on each and every
patient. It would be a travesty to miss a new heart murmur or enlarged
lymph node on a patient that presented for limping. The sooner
abnormalities are detected the more likely we are to gain an upper

Listed below are the elements of a thorough physical examination for
your dog or cat. Bear in mind, it takes no more than a minute or two
for a seasoned vet to competently complete the following (by the way,
it helps if you are not talking when the stethoscope is being used!):

  • Assessment of overall alertness and appearance
  • Evaluation of gait
  • Evaluation of the skin and haircoat
  • Measurement of body weight, temperature, heart rate, respiratory rate,
    and capillary refill time (the time it takes for the gum line to become pink
    after it has been blanched by finger pressure)
  • Examination of the eyes, ears, nose, and oral cavity
  • Palpation of lymph nodes
  • Palpation of the thyroid gland (specific for cats)
  • Auscultation of the heart and lungs (listening with a stethoscope) on
    both sides of the chest
  • Palpitation of the abdomen
  • Rectal examination (specific for dogs that are middle aged and older)

Vets perform physical exams differently in terms of order of events.
No matter in the least as long as everything is included. And please
remember, such thorough exams are not to be reserved for only the
annual office visit. If your kitty is vomiting or your dog has an ear
infection, you should expect the whole shebang (although your dog or
cat would probably prefer a mini-exam).

(c) Ingrid King 2011

Ingrid King is a former veterinary hospital manager turned writer. She is
the author of Buckley's Story - Lessons from a Feline Master Teacher. Her

online magazine News for You and Your Pet goes out to subscribers around
the world. Her blog, The Conscious Cat, has been called "educational cat
nip for the cat lover" and is a comprehensive resource for conscious

living, health and happiness for pets and their people. For more
information about Ingrid, please visit

Marodyne LIV Tablet Update

I spoke to Ian Cutts of Marodyne Medical this week and it looks
like June 1 is the date for the
release of the Marodyne LIV Tablet.
While Ian has been wrestling with the manufacturers, Sara Meeks,
of the
The Meeks Method and I have been putting the finishing
touches on our LIVe Again! Podcast series.

LIVe Again! is a complete, effective and easy to follow healthy
lifestyle program designed to take the guesswork and worry out
of improving the health of your bones.

Each Marodyne LIV Tablet will come with 24 Podcasts that you
can listen to while using your tablet. The information provided
is a powerful bone health program that you can follow with

There will also be additional information on the
website to help you cre
ate the best and most complete bone
health program possible. I will be testing and collecting data on
the Marodyne in my
office. I will also be supporting a colleague of
mine who is selling the LIV Tablet by offering a free bone health
to anyone who buys the device from him.

Stay tuned for more updates. Feel free to email us with your
questions at
Kate's My Healthy Way Blog

Check out Kate Conrad's latest blog entry titled
Pushing Your Limits

Click on Kate's My Healthy Way Blog to Read More>>> 

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) 2006-2011 by Sequoia Health and Fitness, Inc.


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