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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                                                       May 15th 2012

  • Vacations Are a Time to Play
  • Your Bones and The Sun
  • Posture Perfect! Wednesday at 11 am Class Starting
  • Who Will Care For Your Pet if You Can't?
  • Be Bone Strong!TM Workshop at Dream Yoga Studio
  • Osteoporosis Support News

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 learn to relax, helping you feel better and live
I provide several, easy to follow programs than can help you
learn to relax, reduce stress, improve your bone health, posture and
balance. Contact me 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.

For more information on the healthful benefits of Vitamin D and the sun,
go to

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

Posture Perfect!TM Beginner Morning Class

A New Posture Perfect!TM Morning Class starts on Wednesday May 30th at 11 am
at my office in Herndon, VA. We still have room for two additional class
members. A new Evening Class is also starts on Thursday June 7th at 6:30 pm.

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 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!TM at:

Pets and People 

Who Will Care for Your Pet if You Can't?
by Ingrid King

Nobody wants to think about becoming ill, incapacitated, or dying, but as
responsible cat parents, we owe it to our cats to think ahead and make
arrangements for their care when we can't be there to take care of them
anymore. There are a number things you can do to ensure peace of mind
not just for yourself, but for family and friends who may not know what to
do in the event of your death or any other emergency.

Find one or two responsible friends or relatives who will agree to take
care of your cat if something unexpected happens to you. Ideally, these
will be people who know your cat, and who your cat is familiar with.
Provide them with the k
eys to your home, and make sure they know your cat's
basic routine when it comes to feeding and care. Make sure they have your
veterinarian's contact information. Another option for this may be your
trusted cat sitter, but be sure to make arrangements for their fees to get
paid out of your estate.

When choosing a caregiver for your cat, thoroughly discuss your
expectations with that person. Do you expect them to give your cat a
permanent home, or do you want their help to care for your cat temporarily
while they find a new home for her? Remember that this person will have
complete control over your cat's care, including making decisions about
veterinary care, so make sure that you choose someone you trust to make
the same or similar decisions to what you would choose.

Always have an alternate caregiver, and stay in touch with both the
primary and alternate caregiver periodically to ensure that the
arrangements you made are still valid. Peoples' lives change, and while
someone may have been the ideal caregiver at one point, circumstances may
prohibit them from being available if and when the time comes.

If you can't find an individual to help, you can consider a humane
organization, but be aware that most organizations do not have the room or
the funds to care for your cat, and they certainly can't guarantee that
your pet will find a new home. There are a few organizations that
specialize in caring for pets of deceased owners, but it's probably never
an ideal situation. Your cat was used to living in a home, with all the
love and attention that comes with that, and ending up even with the best
of these types of organizations will most likely be extremely stressful
for most cats.

Once you have found one or two potential caregivers, legalize the
arrangement. There are a number of options, including wills and trusts,
and which is right for you will depend on your situation. Requirements
will vary by state. Trusts are becoming more popular because they allow
you more control over how your pet will be cared for. The goal is to end
up with a legal document that provides for continued care for your cat
either on a permanent basis or until a new home is found for him.

The arrangements should include authorizing sufficient funds from your
estate to care for your cat temporarily, as well as cover costs to look
for a new home. Keep in mind that it can take weeks or even months to find
an appropriate new home for cats, especially if they are older or have
special needs, so be sure to allocate sufficient funds.

To read more about caring for your pet Click Here.  

(c) Ingrid King 2012

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
Bone Health Workshop at Dream Yoga
Come and Join us for our First Summer Workshop at
Dream Yoga Studio

Be Bone Strong!TM Osteoporosis Workshop June 2nd from 2 to 4 pm
This 2-hour workshop offers a complete, personalized bone and joint
health program that nicely compliments your yoga practice, if you have
Be Bone Strong!TM goes beyond just increasing bone density, and clearly
and easily teaches you a step-by- step process to improve bone health.
Some of the topics that will be covered are eating for a stronger body,
stress and bone health, vitamin D essentials, reducing inflammation for
healthier bones, and bone health exercise strategies. Based on the
principals and teaching of the Meeks MethodTM; this is the only program of
it's kind in the Northern, VA area. This workshop is a good introduction
to Woody's 4-Week
Be Bone Strong!TM Mini-Course that starts at
Dream Yoga on June 6th at 11:45.

If you have questions or need more information please contact
me at or call 703.628.2880.

Why The Workshop Series?
Luann Fulbright, the owner of Dream Yoga Studio asked me to offer
three of my signature Fresh Start!TM programs in workshop format.
The workshops bring you practical and valuable information to help
kick-start your health and fitness program for the New Year.
Each workshop is followed by an 8 week series of continuation
classes. These classes help
you learn new skills and get the support
need to more easily accomplish your health and fitness goals
for 2012.

Dream Yoga Studio and Wellness Center is located in McLean, VA.
Luann and I thought that my Be Bone Strong!TM, Healthy Weight!TM
and Posture Perfect!TM programs would fit nicely with her ever
expanding wellness vision and class offerings. You can learn
more about the interesting and diverse offerings at Dream Yoga

and Wellness Studio at

Osteoporosis Support News

2012 Osteoporosis Resource Center's (ORC) 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

New Classes Starting Yoga for Boomers & Beyond
When: Monday
May 21 6:45 to 8 PM
Where: Qi Elements Center, 464 Herndon Parkway
Suite 215, Herndon, VA 20170
Tuition: $154 for one class a week for 7 weeks
Email or call Bonnie at
703-407-2065 for more information.

New Classes Starting Gentle Yoga for Seniors
When: Monday May 21 11:45 to 12:30 PM or
Tuesday May 29 11:45 to 12:30 PM
Where: Qi Elements Center, 464 Herndon Parkway
Suite 215, Herndon, VA 20170
Tuition: $48 for one class a week for 6 weeks
Email or call Bonnie at
703-407-2065 for more information.

New Classes Starting Posture Perfect!TM Level 1 Class
When: Wednesday May 30th from 11 AM to 12:00 PM
          Thursday June 7th from 6:30 to 7:30 PM for 8 Weeks

Where: Sequoia Health and Fitness, Inc.
483 Carlisle Drive, Herndon, VA 20170
Tuition: $160 for one class a week for 8 weeks
Email 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 unique 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
Beginners: 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.

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) 2006-2012 by Sequoia Health and Fitness, Inc.


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