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The Sequoia Advisor

IN THIS ISSUE                                                        June 15th 2013


  • Staying Flexible Important for a Pain Free Body
  • The Skinny on Fats and Oils
  • Upcoming Events... Posture Perfect!TM Classes Starting in Arlington
  • Osteoporosis Support News... Yoga Nidra and Safe Senior Yoga
  • Posture Perfect!TM  Give Us a Try... First Class Free


Feel Better... Live Better

Staying Flexible Important for a Pain Free Body
By Woody McMahon

Better Flexibility Reduces Pain
Inactivity or activity without proper stretching increases your risk of
getting neck, shoulder, hip, back or knee pain. This is especially true
as your body gets a little older.
Tight muscles can increase the
"wear and tear" on joint cartilages leading to premature knee and
hip replacements.

Many people with increased back, hip and knee pain attribute it to
their age or excess weight. But in reality, age or weight are rarely
reasons. Rather, most joint pain can be traced to three main

1. Tight and weak muscles as the result of a sedentary lifestyle
2. A lack of joint lubrication (called synovial fluid) due to inadequate
                                         water intake
3. Poor flexibility caused by tight and shortened muscles

How Does Stretching Work?
Stretching helps to lengthen your muscles allowing them to relax and do
their jobs better. Inactivity and constant sitting shorten and imbalance
muscles placing abnormal stresses on your joints. Stretching is also the
best way to prevent premature deterioration of the cartilage in your
joints. For the cartilage to stay healthy, your joints demand movement.
Flexible muscles
allow your joints to move freely preventing narrowed
joint spaces and premature cartilage wear. The increased motion that
tretching provides allows your joints to work better by keeping them
well lubricated and healthy.

The Best Time to Stretch
Regarless of your age, I agree with most experts and suggest that you
only stretch after a
thorough warm-up. For the best results, this
means stretching at the end, rather than the beginning, of your exercise
program. The rationale for this approach is that your muscles are cold
prior to a workout. Stretching a cold muscle is similar to trying to stretch
a cold piece of chewing gum. After the workout, your tissues are more
pliable making them receptive to stretching and long-term improvements
in flexibility.

An Effective Upper Body Stretch
The shoulder is a complex joint that is easily injured by a lack of
stretching or activities that are too aggressive for your conditioning.
The shoulder is a common problem area for older adults. Tight and painful
shoulder joints restrict daily movement and can easily become "frozen"
generally requiring physical therapy. Here is an excellent shoulder
that is easy to learn and works very well.

Towel Stretch: Grab the end of a hand or work-out towel with your right
hand. While holding the towel with your right hand, drape it over your right
shoulder onto your back. Take your left hand behind your back and grab the
other end of the towel. You will need to turn your arm so that your palm
faces away from your back.

Once you have both hands on the towel, try bringing your hands closer to
each other on the towel. When you can't go any further, gently pull up with
the right hand to stretch the left shoulder. Repeat with the left hand.
Breathe as you do this and be gentle with each stretch.

A Beneficial Stretch for the Lower Back
There are many reasons why people experience back pain. However, a
majority of the pain is related to tight hip, back and leg muscles. The
first and best way to help your back feel better is through stretching.
Here is an excellent back stretch that works very well.

Cat and Dog Stretch: Get on your hands and knees with your hands spread
shoulder width and your knees hip width apart. Your head should be in a
neutral position with your face pointed straight down. Without moving your
hands or knees, rock your hips while trying to press your belly button
towards the floor.

You will need to rock your hips forward to do this and increase the curve
in the lower back. Hold for the count of 10. Now go in the opposite direction
and try and press your belly button towards the ceiling. Your hips must rock
backwards this time. Make sure to breathe as you hold for a count of ten.

Try these stretches on a regular basis and see how much better your back
and shoulders will feel.

Would you like to reduce stress and improve your bone health but
don't know where to start?
I provide an easy to follow program called
Posture Perfect! that helps improve your bone health, posture, balance
and strength while reducing fracture risk. Contact me for a no cost
consultation at 703-628-2880 or email to

The Skinny on Fats and Oils
by Woody McMahon

Your Body Needs Essential Fats
Have you ever wondered what dry eyes, aching joints and dry skin all
have in common? These are all symptoms of your body being low on fats
and oils. Fats and oils are both essential for good health. They are the building
blocks for many hormones; make-up an important part of the outer layer that
covers the cells of your body; reduce cholesterol, lower blood pressure and
strengthen your immune system. Balancing and choosing the right kind of
fats can be a little tricky. Also getting enough essential fats from your
diet alone can sometimes be difficult.

Why Low Fat Diets Aren't Healthy
A low fat diet is not a sensible way to eat especially when it comes to
better health. Low fat foods have been shown to actually rob you of
essential fats and oils making it harder to lose weight and keep yourself
healthy. In many low fat foods, sugar is substituted instead of fat to
improve texture and taste. Being on a low fat diet will tend to make you
overeat. Fat is important in triggering your body's "full sensors" helping
you stop eating more food than you really need. Long term low fat diets
have been shown to create health problems of their own like constant
hunger and dryness of your hair, nails and skin.

The History of Low Fat
In the early 1980's obesity and heart disease were on the rise (they still
are). The original theory was to reduce total calories by cutting out all
fats because fats have the highest calorie density (calories per amount) at
9 calories per gram as compared to 4 calories per gram for proteins and
carbohydrates. Most nutritional authorities were substituting carbohydrates
for fats, having you eat as much as 80% carbohydrates. This was the time
when everybody in the country had a rice cake in their hands. All fats
became the "bad guys" because they were incorrectly seen as the precursor
to high cholesterol and heart disease.

A Better Way
One of the foremost authorities on fats and oils is Udo Erasmus, PhD. His
information is cutting edge and his book, Fats That Heal Fats That Kill, is
one of the best at explaining how to develop and maintain a healthy fat
balance for optimum health. He clearly explains why not all fat is bad and
why there is a need for essential fats to curb hunger, promote healthy
skin, hair and nails and maintain proper hormone function. His book can
help you better understand the health benefits of fats and oils in a
balanced diet. Here are some of Udo Erasmus's "quick facts" taken from his
book on the use of fats and oils:

1. You need a 2:1 ratio in your diet of essential fatty acids (EFAs).
EFA's come from fats and oils and are major nutrients. One is (LNA)
alpha-linolenic acid (Omega 3) and the other is (LA) linoleic acid (Omega
6). Both are easily destroyed by light, air, and heat. This is why they
become toxic when heated and should not be used for frying.

2. Good sources of Omega 3's are flaxseeds and green leafy vegetables.
The Omega 3's are also found in high fat, cold water fish such as albacore
tuna, sardines, Atlantic halibut, Coho, pink and king salmon, Pacific and
Atlantic herring, Atlantic mackerel, and lake trout as well as oysters and
other shellfish.

3. Good sources of Omega 6's are found in sesame and sunflower seeds and
other seeds and nuts. Land animal meats and fish are sources of the Omega
6's. The fish listed in #2 are the preferred sources of omega 3's and omega
6's because they are both the richest sources and contain balanced amounts
of both of the omegas.

4. Almonds, hazelnuts and walnuts are highly nutritious snacks associated
with longevity. To ensure an adequate intake of Omega 3's, good plant
sources should be included in the daily diet including green leafy
vegetables, seeds, whole grains, beans and nuts.

5. Extra virgin olive oil, while not damaged by processing, is a poor
source of essential fats. Extra virgin olive oil should not be used for
frying because it is extensively damaged by heat. Adding the oil to foods
after they come off the heat is the best choice.

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 and News

Posture Perfect!TM Classes Starting Soon in Arlington

I am currently looking for space to start our Posture Perfect!TM classes
in the Arlington/Falls Church/McLean area. We already have several
people ready and waiting to take the classes.

Last wednesday I had a good meeting with Sarah at Rock Spring
Congregational Church
in Arlington. They have asked me to submit
a room request form which I did. They have a review board that looks
at all requests for space usage.

It looks like Monday late morning or early afternoon will be the times
that they can offer us. Stay tuned.

Rock Spring Congregational Church currently offers a Yoga and Tai Chi
class at their church. Posture Perfect!TM will be a nice addition to those
two offerings. If you know of a place that is comfortable, quiet and has
good parking, please feel free to contact me.

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 exercise instruction that
helps strengthen your back, improves your posture and increases your balance.

Click Here to learn more about this exciting program.

Posture Perfect!TM First Class Free

Instead of holding a monthly Posture Perfect!TM demo class, several
people have aasked if thy can just come to one of the classes. For a 
limited time, you can try your first Posture Perfect!TM class for free.

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 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.

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    Arlington, VA 22207

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    McLean, VA 22101

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