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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 2014

  • Rest and Relaxation... They Can Save Your Life
  • The Sun, Your Bones and Your Health
  • LivMD Coming to Sequoia Health
  • Beginner Posture Perfect!TM Class Starts 5.27.14
  • Posture Perfect!TM  Try Your First Class for FREE!

Feel Better... Live Better

Rest and Relaxation... They Can Save Your Life
By Woody McMahon

Health Problems on The Rise
Did you ever wonder why it seems that health problems are on the
rise? Do you find yourself spending more and more time at the
doctor's office? Did you ever stop to ask yourself why? Recent
health research by the Centers for Disease Control has confirmed
that an overactive lifestyle increases stress hormones in your body
and has a destructive effect on bones, backs, hearts, digestive
systems and mental processes.

Stress and Cortisol
When your body and mind are constantly bombarded with too many
events, a stress hormone called cortisol is released.
Cortisol is
responsible for accelerating your immune system, blood pressure,
blood sugar, muscular strength and many more.
Naturally, cortisol
rises and falls based on the time of day and the events that are being
experienced. However, constantly high cortisol levels can lead to:

  • Increased pain levels
  • Impaired cognitive performance
  • Dampened thyroid function
  • Blood sugar imbalances such as hyperglycemia
  • Decreased bone density
  • Sleep disruption
  • Decreased muscle mass
  • Elevated blood pressure
  • Lowered immune function

Relaxation 101
Learning to relax helps reduce chronically high cortisol levels
helping to improve health. You may have learned at a young age
that being useful meant being busy. Unfortunately this strategy
does not leave any time to relax and can contribute to the above
named health problems. Giving your body and mind the time it needs
to de-stress and relax each and every day is a strong health enhancer
Relaxation is an opportunity to reverse these destructive forces
and help to regain your health and vitality once again.

Knowing When You Need to Relax
Stress erodes your health and can come in the following signs:
back, neck or other pain, muscle tightness, fatigue, sleepless nights,
headaches, irritability, shortness of temper or lack of creativity.

Paying close attention to how your body feels and your attitude
towards life lets you know exactly when it's time to rest. When
you see or feel the signs, it is time to slow down and rest.

Relaxation Options
Relaxation comes in many forms. Relaxation slows your body and
mind allowing them to regroup and heal. Relaxation can come from
something as simple as the quiet time involved in reading a book or
listening to music. Meditation and prayer are two excellent ways to
reduce stress and revitalize your body. A vacation can offer a nice
change of scene and pace.

Would you like to learn to relax and help yourself feel better and
live better?
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

The Sun, Your Bones and Your Health
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

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 $20. This is the perfect gift, the gift of health, to give
to someone you love.

Low Intensity Vibration (LIV)
Comes to Sequoia Health

Ian Cutts, the head of marketing for Marodyne, came to my office
to discuss bringing an LivMD to Sequoia for client use and sale.
We also talked about using my Posture Perfect!TM program as
an exercise companion to help increase the benefits derived from
using the LivMD machine. 

The meeting went well and it looks like we will be getting a machine
in the next few weeks. We will be the only location in the greater
Washington. DC area to have the LivMD. The machine will be available
for both trial as well as regular use. We are working out the cost
details so stay tuned for more information. 

The Marodyne LivMD is a machine that looks much like a bathroom
scale. Standing on it, the LivMD provides your body with a low intensity,
low amplitude vibration. The special vibration frequency has been
shown to provide a safe stimulation benefit on bone, muscle and
nerve cells.
Several years ago Marodyne and I were discussing
bringing one of the LivMD machines to my office. It looks like that
day has finally arrived.

The initial research on the LivMD is promising for osteopenia, back
pain and osteoporosis as well as improved stability and balance. A recent
study of 710 adults over age 60 said this," LMHFV (LIV) is effective in
fall prevention with improved muscle strength and balancing ability
in the elderly. We recommend its use in the community as an
effective fall prevention program and to decrease related injuries."

Click Here to learn more from the official Marodyne

Upcoming Events and News

New Tuesday at 11 am Beginner Posture Perfect!TM Class
We are starting a beginner Posture Perfect!TM class on
Tuesday May 27th at 11 am. This class is perfect for someone
who has not taken the first 8 week Posture Perfect!TM class
series or anyone that has not been to class in awhile and
needs a refresher course. 

Please wear comfortable clothes and bring 2 towels, one face
and one bath, a bottle of water and an exercise mat if you
have one.

To register please contact Woody McMahon at 703-628-2880
or email to

The Art of Wellness: A Health and Healing Fair
The health and wellness fair at Unity of Fairfax was well
attended. We met many new people at the two workshops
and those that stopped by the table to learn more about our

Posture Perfect!TM classes. It was fun and we look forward
to seeing you there next year.

There's No Place Like Home Workshop Series...

Our next regularly scheduled workshop is at:

Congregation Beth Emeth
12523 Lawyers Rd, Herndon, VA 20171

on August 26th, 2014 from 2 to 3pm

Pat Williams of GraceFul Care and I will
provide valuable
information and
answer your questions on how to safely
and comfortably stay in your own home.

Pat and I believe that your home is your castle and, for many
beneficial reasons, you want to stay there as long as possible.
Deciding to stay at home may be one of the biggest life changing
decisions you will ever make

Fortunately, we are here to help you plan and make good decisions
allowing you to stay in your own home for as long as you want

In our workshop we will discuss the many health and quality of life
benefits of staying in the comfort of your own home rather than
moving to a retirement facility. We will outline the logical and
important steps necessary to keep you in your home.

Just like we tell all of our clients, "You Can Stay, We Can Help!

Recent research has shed some interesting light on the darker side of
retirement home living. Everything from higher costs to the loss of
personal freedom and independence has been examined in these
recent reports. These reports have determined that living in a
retirement setting is not as easy or as glamorous as you might think.

Click Here to read more about our wonderful, new program.

I am offering in-home health-based exercise instruction for
those who cannot leave their home. Contact me to find out more!

Posture Perfect!TM for Spinomed Program
I have created a new companion back strengthening exercise program to
help anyone wearing the Spinomed orthosis. The classes include helpful tips
on getting the most from your Spinomed as well as exercises that help
strengthen your back, improve your posture and increase your balance.

Click Here to learn more about this exciting program.

Posture Perfect!TM First Class FREE

If you have never tried Posture Perfect!TM you owe it to yourself to
come to one of our convenient classes and see how good it makes you
feel. We want you to give us a try so come take your first Posture Perfect!TM
class for FREE. It's on us... so what do you have to lose?

Please call Woody McMahon at 703.628.2880 or email to for more information or to make
your reservation.

The FREE Posture Perfect!TM 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 backaches 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 hip and leg strengthener); and performed movements
that involved crunching, bending and twisting. (All of these increase the
risk of spinal compression fractures)

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
posture, strengthens your bones, enhances your balance, alleviates back
aches 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!"
Paula S.

Click Here to read more about S.A.F.E. and effective Posture Perfect!TM

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) 2006-2014 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