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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 2015

  • Rest and Relaxation... They Can Save Your Life
  • The Sun, Your Bones and Better Health
  • Volunteers Needed for the LivMD Investigational Study
  • 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 to Blame
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 reduces chronically high cortisol levels and helps improve your 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. A therapeutic exercise program such as Posture Perfect!TM
is a more active way of relaxing through body movement and focused breathing.

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 Better 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

Would you like to learn more about vitamin D and improving your health but don't know where to start?
I provide several easy to follow programs that take the mystery out of vitamin D while helping you improve your bone health, posture, balance, strength and flexibility. Contact me anytime 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 $25. This is the perfect gift, the gift of health, to give to someone you love.

LivMD Updates

Volunteers Need for a LivMD
Investigational Study

We are conducting an investigation study of the Marodyne LivMD Low Intensity Vibration device. We are looking for a wide range of study participants with a broad set of health conditions. The study will collect a variety of information from the volunteers to assess the effectiveness of the LivMD for:

  • Improving Circulation
  • Restoring motion to joints
  • Redeveloping muscles
  • Assisting as an adjunct treatment for obesity
  • Relieving aches and pains throughout the body

If you are interested in becoming a volunteer study participant, please contact Woody McMahon at 703.628.2880 or email to

Here is a testimonial about the LivMD from a psychotherapist in Rhode Island. She read about the LivMD in my newsletter and then decided to buy one and give it a try. Here is her testimonial in its entirety:

"Hi Woody,

I love it!  No back pain any longer and my last osteo scan stunned my doctor showing the first improvement in #s ever.  She said it was a statistically significant change.  I was using it twice a day 7 days a week.  My balance has been much, much improved, energy higher, focus better, sleeping longer.  I sent Marodyne a quick note letting them know the results even though I hadn't been using it very long.  There were no other changes I had made other than the platform.

My life became very sedentary a few months due to other health events. Tests couldn't find anything and I became curious about lymph problems that could be causing the extreme lower leg edema.  I looked at recent research on the LivMD and saw that it can also help with that - hooray! So, I'm back on the machine as of Tuesday - not as vigorous because my feet hurt - hopefully that will improve.

No one I know personally owns one, but a few clients have reported their gyms employ vibrating devices.  Their descriptions make me think they are higher in vibration. They haven't reported any exercises that were added to their routines by the gyms.   I put mine outside on nice days (covered porch) and let people know they can come by on days when I'm working and use it.  (I'm a psychotherapist with a home office.)

Thanks for the check-in - as ever I wish you were in Rhode Island and value your newsletter.  If you ever make videos for purchase of your programs, please let me know.  Are you thinking of exercises people can do while ON the LivMD or in conjunction with its use?

Kyle Hopkins"

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. Come take your first Posture Perfect!TM class for FREE. It's on us... 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 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 hip and leg strengthener); and performed movements
that involved crunching, bending and twisting. (increases 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.

Read more about S.A.F.E. and effective Posture Perfect!TM classes.

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) 2006-2015 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