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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 2013

  • Vacations Are a Time to Play
  • Your Bones and The Sun
  • Upcoming Events... Workshop June 1st Stress and Your Bones and Body
  • Osteoporosis Support News... Yoga Nidra and Safe Senior Yoga
  • Posture Perfect!TM  June 12 th Free Demo Class

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 may be 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 and help yourself feel better and
live longer?
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

Upcoming Events

Stress Workshop June 1st 10 to 12 Noon

Stop Stress From Damaging Your Bones and Body!
Join me as I help you explore the many facets of a healthy and effective
approach to reducing stress and improving your health. This informative, two hour
workshop will be held at Sequoia Health and Fitness at
483A Carlisle Drive,
Herndon, VA. The cost is just $39.

Stress can contribute to many health conditions in your body such as osteoporosis,
sleep troubles, high blood pressure, over-weight conditions, heart disease and
arthritis. Come and learn how, in a healthy and natural way, to reduce stress
and strengthen your bones and improve the health of your body.

My two hour workshop will help you understand:

  • How stress can negatively effect your bones and body
  • Ways to identify the events that create stress in your life
  • The stress/food connection and what you can do about it
  • How to change your reaction to stress and improve your health and happiness
  • Effective tools that you can use to neutralize the damaging effects of stress

Workshop space is limited to 8 people. For more information or to register for the
workshop please email Woody McMahon at
or call 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 June 12
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.

    483A Carlisle Drive
    Herndon, VA 20170

    5010 Little Falls Rd
    Arlington, VA 22207

    7001 Georgetown Pike
    McLean, VA 22101

    300 West Washington Street
    Middleburg, VA 20118