Skip to main content
Sequoia Health and Fitness, Inc.

our twitterour facebook page linkdin

All Are Welcome!
Senior Discounts

RestonPatch Features
Posture Perfect!TM

Click Here to Read More>>

What People Are Saying About
Our Classes and Programs


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... 

More Testimonials>>>

The Sequoia Advisor

IN THIS ISSUE                                                       September 1st 2012

  • Sit Less... Stand More... Live Longer
  • Make Your Home a Little "Greener"
  • Beginner Posture Perfect!TM  Starts September 26th
  • Upcoming Events
  • Osteoporosis Support News

Feel Better... Live Better

Sit Less... Stand More... Live Longer
By Woody McMahon

Too Much Sitting is Not Good
A recent study on the effects of prolonged sitting has confirmed what
we already intuitively know.
Sitting too much, a.k.a, a sedentary lifestyle
is just not good for your health or longevity. The landmark study that was
conducted in 2009 says the following and I quote,

"prolonged bouts of sitting time and a lack of whole-body muscular
movement are strongly associated with obesity, abnormal glucose metabolism,
diabetes, metabolic syndrome, cardiovascular disease (CVD) risk and
cancer as well as total mortality and "are" independent of moderate to
vigorous-intensity physical activity."

What does all this scientific "mumbo jumbo" mean?

Move It or Lose It
In a nutshell, the researchers found out two things. First, your relative risk
for health problems (the ones mentioned above) goes up. The more you sit the
greater your chance of chronic illness and disease. Also they found that long
periods of sitting can actually neutralize the health gains that you receive
from regular exercise.

Spending less time sitting can significantly improve your health and
reinforce your exercise efforts. Researchers also found that for "each 1-hour
increase in sitting time watching television increased the prevalence of the
metabolic syndrome in women by 26%, independent of the amount of
moderate to vigorous-intensity physical exercise performed. This was
approximately the same quantity of decreased risk (28%) of the metabolic
syndrome that was induced by 30 minutes of extra physical exercise."

What This Means to You
The authors have discovered an important premise when it comes to your
health and activity levels. They agree that exercise based physical
activity improves your health in many ways. No one argues this point any
more. What they were also able to show was that non-exercise activity was
as important to your health as structured exercise. Examples of
non-exercise based activity include using the stairs, housework, walking
to the copier or bathroom and walking instead of using a car. The authors
found that the more non-exercise activity incorporated into your daily
life, the less chance you have of developing the diseases mentioned above.

When You Exercise, Do Not Sit
Unless you are forced to exercise sitting because of severe balance or
leg problems, don't. When you sit, the compressive forces on your spine
are multiplied 100 fold. Combine the sitting position with say an overhead
press and you are creating a potentially dangerous situation inviting
vertebral fractures. This is especially true if you are over age 50 or
have been diagnosed with osteopenia or osteoporosis. The best solution is
to stand for a majority of your exercise program. That way you will be
improving your balance and core strength with each and every exercise and
sparing your spine.

Activity Substitutions Can Boost Health
The authors of this study are NOT saying that you should stay in constant
motion during the day. Sleep, resting and daily naps are all still very
good health practices as is participating in a regular exercise session.
What they are suggesting is that your health can be significantly improved
by just moving a little bit more during the day. They also say that when
creating a healthy activity plan, it is important to look at activity levels both
outside and inside a structured exercise plan. So to maximize your
health, try these simple activity substitutions:

1. Climb stairs rather than using elevators and escalators .

2. Take a 5 minute active break, like going to the copier or a bathroom break,
every hour during sedentary work.

3. Walk to the store or to lunch rather than taking a car.

4. Rake leaves rather than use a leaf blower.

5. Shovel snow instead of using a snow blower.

Finally, remember to include 150 minutes of moderate-intensity physical
exercise a week. That comes down to about 30 minutes, 5 days a week.



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
Be Bone Strong! that helps improve your bone health, posture, balance
and strength while reducing fracture risk. Contact me anytime for a
no cost consultation at 703-628-2880 or send an email to



Make Your Home a Little "Greener"
by Woody McMahon

Chemicals in Your Home
Your home can be a potentially unfriendly mix of volatile organic
chemicals (VOC's) like formaldehyde, molds and other contaminants. The EPA
has identified as many as 900 VOC's inside homes coming from clothing,
furniture, paints and carpets. These VOC's can also be released into your
home from fertilizers, glues, plywood, fiberboard, particleboard and
certain types of insulation Another source can come from some
disinfectants, antibacterial soaps and even beauty products. You spend
many hours in your home so you want the environment to be as healthy as

Healthy House Plants
Bill Wolverton, an environmental scientist and retired senior researcher
at NASA, has been studying the air cleaning effects of indoor plants for
about 25 years. He has found that certain indoor plants can remove harmful
chemicals as well as molds, viruses and bacteria while increasing oxygen
levels. In an interview with PBS, he said, "We're wise to use plants. Much
of our furniture is made of synthetic materials; there are pollutants in
carpets, bedding – even mattresses."

Nature's Air Filters
Plants are ‘nature's living air filters' that can literally suck out
these pollutants absorb them and break them down." There is a
misconception that plants are bad for people who have allergy and asthma
symptoms. Interestingly, Mr. Wolverton's research has shown just the
opposite. Plants actually remove allergic irritants helping symptoms
rather than increasing them.

How Do Plants Keep Air Clean
In the soil, plants have natural colonies of "friendly" bacteria growing
on their extensive root systems. To make food as a plant grows; it absorbs
chemicals, airborne microbes and carbon dioxide through the leaves and
releases oxygen in return. The bacteria, viruses and VOC's are transferred
to the root system where they are destroyed by the bacterial colonies. The
benefit of houseplants is their ability to increase oxygen levels while
reducing harmful levels of contaminants.

How Many Plants Do I Need?
NASA research showed that generally two 6 inch potted plants per room was
enough to provide a dramatic improvement in air quality. The larger the
plants the more air they were able to clean. NASA also found certain
plants are better air cleaners than other. Here is a list of beneficial
plants you should have in your home.

Healthy Plant List

- Spider Plant (Chlorophytum comosum)

- Lady palm (Rhapis excelsa)

- Areca palm (Chrysalidocarpus lutescens)

- Ficus alii (Ficus macleilandii)

- Peace lily (Spathiphyllum sp.)

- Golden pothos (Epipremnun aureum)

- Arrowhead vine (Syngonium podophyllum)

- Bamboo palm (Chamaedorea seifritzii)

- Dwarf Date palm (Phoenix roebelenii)

- Rubber plant (Ficus robusta)

- English ivy (Hedera helix)

For more information on Bill Wolverton's research on healthy house plants
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 send an email to

FREE Demo Class September 19th
Beginner Posture Perfect!TM Class
Starts September 26th

We have a FREE Posture Perfect! Demo Class scheduled for September 19th
from 11:30 am to 12:30 pm at St. Thomas a' Becket Catholic Church in
Reston, VA.

Our FREE Posture Perfect! Demo Class is designed to help introduce you
to the many benefits of our safe and effective classes. Come and see
how each class helps
strengthen your bones, improve your balance,
alleviate back aches and neck pains, improve osteoporosis and teach
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

Upcoming Events

Posture Perfect!TM Classes at the Shepherd Center
Friday Sept. 7th 10:30 to 11:30 am
Vienna Seventh Day Adventist Church in Vienna, VA
Cost: $145 for 8 Weeks

Sigrid and I will be conducting an 8 week beginner
Posture Perfect!TM
series for The Shepherd Center beginning on Friday Sept. 7th from
10:30 to 11:30 am.

Classes will be held
in the Discovery Room of the Vienna Seventh Day
Adventist Church at 3
44 Courthouse Rd in Vienna, VA.

Please contact Casey Tarr at if interested.
Click Here to read more about
the many benefits of Posture Perfect!TM

Dream Yoga's Open House & Wellness Fair
Sunday Sept. 9th 1:00 to 4:00 pm
Dream Yoga Studio McLean, VA
Cost: FREE

On Sunday Sept. 9th 1:00 to 4:00 pm
I will be helping Dream Yoga Studio
celebrate its 10th anniversary. As a part of their wellness fair, I will be
providing Posture Perfect!TM demonstration classes as well as 15 minute
Sara Meeks osteoporosis and osteopenia assessments and consultations.

Please come and join me for an afternoon of learning and friendship for
better health and wellness. Click Here for more information or call
703-448-9642 and ask for Luann. 

Reston Presents Series and Special 6 Week Session
Monday Sept. 10th 7 to 9 pm
Reston Community Center at Lake Anne Plaza
Cost: FREE

This month, S.A.F.E. Tai Chi and Qigong Instructor, Roger Blough,
Certified Therapeutic Yoga Instructor Bonnie Elliott and I will discuss the
importance of bone and joint health to your overall health and wellbeing.

We will also talk about the importance of S.A.F.E. exercise. We will show
and tell you how to make simple lifestyle changes to gain muscle strength,
increase joint flexibility and build bone – all of which help to alleviate
pain, improve balance and posture, reduce the risk of falling and
enhance your health and feelings of well being.

At the end of our lecture time, we will give you a chance to experience
it for yourself and hold demonstration classes for Posture Perfect!, S.A.F.E
Tai Chi and S.A.F.E. Yoga.

We are also offering,
at an introductory price, a Special 6 Week Session
allowing you to experience firsthand all the benefits of Posture Perfect!TM
S.A.F.E. Tai Chi and Yoga classes. Click Here for registration and more

Registration is requested. Contact or call 703-435-6577
to register. Click Here to see more Reston Presents offerings.

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

Yoga for Boomers & Beyond
When: Monday
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.

Gentle Yoga for Seniors
When: Monday 11:45 to 12:30 PM or
Tuesday 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.

Posture Perfect!TM Level 1 Beginner Class Starts September 26th
Wednesday 11:00 to 12:00 PM            
Sequoia Health and Fitness, Inc
483A Carlisle Drive, Herndon, VA 20170
$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

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.


About this Newsletter

To unsubscribe or change subscriber options visit:

To learn more about Fresh Start, please contact Woody McMahon:

You are receiving our free newsletter from this email

    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