All Are Welcome!
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...
The Sequoia Advisor
IN THIS ISSUE September 15th 2011
- Feel Better With More "ME" Time
- Katie's Amazing Healthy Weight Loss Story
- October 7th Open House Osteoporosis Resource Center
- Sara Meeks,PT to Speak on October 7th in Herndon, VA
- Bone Health Podcasts Coming Soon!
Feel Better... Live Better
Feel Better With More "Me" Time
Don't Put "Me" Last
By Woody McMahon
You hear it too often. I don't have time to take care of myself because I
am (you fill in the blank). Everybody and everything else seems to come
first instead of you taking some time to exercise, eat a nutritious
breakfast or spend a few moments in quiet reflection. The next thing you
know the old body is acting-up with back pain, headaches and aching knees
in response to neglect and you ask "why me?"
Giving From a Position of Strength
If you are going to give of your time to others, make sure you are coming
from a position of strength. Just like you wouldn't lend someone $50 if
you have to go hungry; consider yourself first before giving to others.
You say, "Oh that would make me selfish and a bad person." But in reality,
people will know when you are not taking good care of yourself. They will
watch what you eat, notice when you look tired and in need of a rest and
see if you give off good, positive energy. The last thing you want is to
give of your time to a good cause and have everybody thinking they should
really be helping you instead.
Try 3 Ways to Help Take Better Care of You
1. Create a "You" Calendar
Place a calendar on the wall or the refrigerator for everyone to see.
Mark in those times for your workouts, quiet time and other healthful
pursuits. Make it known that those times are for you and not to be
besieged with a "honey do" list. There are enough other available hours in
the day that you can be ready to do your collective part.
2. Make Time to Relax
Having activities that you find relaxing are a great way to take care of
you. Here are a few suggestions:
Massage is one of the best, natural ways to relieve pain, enhance
circulation, lower blood pressure, improve flexibility, reduce stress
levels and relax. Massage will help to restore your sanity and neutralize
a hectic and fast paced lifestyle. It's good to know there is still a
simple, practical and extremely effective way to improve your health in
this world of high tech solutions.
A Quiet Walk where you can take in the wonders of nature or feel the
warm, soothing rays of the sun is another terrific way to reduce stress
and improve "me" time. Take off the pedometer and forget about how many
calories you are burning and just feel the pure joy of moving your body.
It doesn't have to be fast or on any particular time schedule. Focus on
being aware of your surroundings as much as possible as you walk and
take-in lots of deep breaths.
Reading an Uplifting Book is a powerful way to change how you feel.
There are books on improving your bottom line, spirituality, relationships and
travel to name a few. Make sure the book you select has a strong positive
message and makes you feel good.
3. Get a Good Workout
Over and over exercise is still your best "me" time going. From the
health benefits to the boost in self esteem, participating in a regular
fitness program has a lot to offer your health and quality of life. Keep
it fun and consider a partner to help make your workouts more productive.
If you don't know how to start, hire an exercise professional to help you
create a well balanced fitness and conditioning program.
Try these suggestions for 30 days and you will be amazed at how good
you will start to 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
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 email to
Katie's Amazing Healthy Weight Loss Story
by Woody McMahon
Way Down By 40 Pounds
It is a year later since the last time I wrote about Katie's ability to lose
28 pounds in 6 months. Now 28 has turned into 40. Of course, there are
many weight loss success stories out there that sound just like this one.
But Katie's story is particularly special. What make's Katie's story worth
reading is she lost her weight "The Healthy Way." No short cuts, no fad
diets or maniacal Boot Camp exercise sessions. She just exercised regularly,
ate sensibly and worked on stopping her stress eating. To make it even
better, now a full year from the date she started, Katie weighs a healthy
Not Just About the Weight
Katie's weight loss success story has very little to do with the amount
of weight lost or the time involved in losing it. Katie's success was in
learning to change the way she thought and interacted with food. This
allowed her to finally learn how to leave her weight loss struggle behind.
If you want to lose weight and keep it off for good, read Katie's story
and consider adopting her approach.
Food is NOT a Stress Management Tool
Even though just about everybody uses it as one; food is a very poor
stress management tool. For a short period of time, food does make you
feel better but eventually it takes ever increasing amounts to get the
same feeling. Managing your stress and weight is more successfully
accomplished by adopting new healthy habits such as increasing exercise
activity, making better food choices and creating time to relax.
Fortunately Katie decided to avoid shortcuts and instead make healthy
lifestyle changes. She dropped the excess weight, improved her
relationship with food and empower herself all at the same time.
A Strong Motivator Can Be Important
Katie's September wedding was a strong motivator. Even though her fiancé
Shawn was saying nothing about her physical appearance, Katie didn't want
to get married looking like she did. As she put it "My face kind of looked
like one of those South Park kids." It wasn't so much that Katie looked
bad but it was how she felt about herself that really mattered. Deep down
Katie realized that food had control of her life and not the other way
around. It was time to do something; stopping her struggle with food while
regaining some sanity and self-respect.
A Life Long Struggle
When Katie was younger she was troubled by an eating disorder. She was 20
pounds under weight at one point in her life. Her excess weight gain now
was just a rebound from all the years of restrictive eating habits and
anxiety surrounding food. Being out of college and in a less structured
environment gave her the time to indulge in food. The only problem was
that all the indulgence was starting to catch-up to her around the hips
This story is unique because Katie has been able to change her thinking
about food. Most people go through the motions of exercising more and
eating less through diets or some other approach. They never really
understand what their true motivation is to overeat. Katie came to realize
that her struggle with food was not new. She learned that there was both a
physical and emotional hunger for food. As a result, her food portions
were in the "way out of control" category. She could finish a meal and
then find herself heading to the refrigerator "for just a little snack" 30
minutes later. Was it really possible to be hungry in such a short period
of time right after a meal?
Learning to Control the Hunger
Once Katie realized there were two hunger centers working, controlling
food and losing weight was much easier. Her first hunger center,
controlled by the stomach was easy to understand. The second was a little
more difficult. Her brain was also getting into the act asking for food in
an attempt to help it feel better. Without other healthy habits to reduce
stress, food was the obvious but not the better choice.
Support Was Vitally Important
She also realized that it was valuable to have a personal trainer and lifestyle
coach. Someone who would help keep her accountable while helping create
a balanced and structured exercise program; improve her poor eating habits
and help her find ways to reduce her stress levels. It would be much easier
with professional guidance.
The Highlights of Katie's Program
Here is the actual plan I developed for Katie in March of 2010 and she
continues to follow today.
Katie's Daily Plan:
1. Keep a detailed food and life journal for review weekly
2. Develop consistent daily eating times: 3 meals and 2 snacks
3. Drink at least 64 oz of water each day
4. Eliminate soda and alcohol in the short term
5. Research/develop menus and recipes
6. 3 hours of exercise per week (2 hours of weights)
7. Participate in hobbies 30 minutes a day
8. Practice stress reduction activities daily
9. Weigh in once a week
This is the perfect time of year to try Katie's approach and make your
own success story.
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
Osteoporosis Support News
Osteoporosis Resource Center Opens in Herndon, VA
The Osteoporosis Resource Center of Herndon (ORC) will host its first
Open House on October 7th from 5:30 to 9:00pm.
The ORC is unique in the Northern Virginia area offering safe and effective
exercise classes including Personal Training, Yoga, Tai Chi and Posture Perfect!
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 unique is that it offers safe and effective exercise
programs that can help improve posture, balance and 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
Schedule of Events
5:30 to 6pm - Meet the ORC Staff
6 to 7pm - Sara Meeks,PT Presents S.A.F.E Body MovementTM
7 to 8pm - Walk Tall! 2 Book Signing and Q&A
7 to 8:30pm - Interactive Demonstrations in S.A.F.E Yoga, Tai Chi for
Osteoporosis and Posture Perfect!
Casual Dress is Recommended... Light Refreshments Will be Served...
We look forward to seeing you on the 7th!
The Address for The Open House is:
464 Herndon Parkway Suite 215
Herndon, VA 20170
Please call Woody McMahon at 703-628-2880 or email to
firstname.lastname@example.org for more information.
People in The News
Sara Meeks, PT Gives a FREE Workshop on October 7th
in Herndon, VA
Sara Meeks, PT a world-renowned expert on the subject of osteoporosis
treatment and management will be presenting a FREE Workshop entitled
S.A.F.E Body Movement.TM In an effort to help men and women avoid
the crippling effects of this common condition, Sara will discuss her
program, The Meeks Method, which she created for safely building bone
and muscle, improving posture and balance, and relieving back pain.
Sara will also discuss the many benefits of her newest book
Walk Tall! 2 An Exercise Program for the Prevention & Treatment of
Back Pain, Osteoporosis and the Postural Changes of Aging
(Triad Publishing). She will conduct a book signing afterwards.
According to Sara Meeks."Abdominal crunches, sit-ups, and other common
exercises that bend the spine can cause back pain and even spinal
fractures" "It's frightening that most people with low bone mass are not
aware of it," Meeks says. "They think osteoporosis is a disease that only
affects older Caucasian women."
Sara says that "many of her patients include children, young adults,
men, and people of all ethnic origins." "The results of certain common
exercises can be catastrophic," says Meeks,
Seating is limited so reservations are required. For more information
please contact Woody McMahon at email@example.com or by
phone at 703.628.2880. We look forward to seeing you on the 7th.
Marodyne LIV Tablet Update
We are still anxiously awaiting the release on the LIV Tablet.
The product is very close to being available in the US market.
It looks like September is going to be the magic month. Sara
and I are still working feverishly on recording our 24 Podcasts
for the LIVe Again! Podcast series. This series will come FREE
with every LIV Tablet. This is a great bone health audio series
that really helps to simplify, demystify and make your bone
health program much easier.
LIVe Again! is a complete, effective and easy to follow healthy
lifestyle program designed to take the guesswork and worry out
of improving the health of your bones.
Each Marodyne LIV Tablet will come with the 24 Podcasts that
Stay tuned for more updates. Feel free to email us with your
you can listen to while using your tablet. The information provided
is a powerful bone health program that you can follow with
There will also be additional information on the LIVTherapy.com
website to help you create the best and most complete bone
health program possible. I will be testing and collecting data on
the Marodyne in my office. I will also be supporting a colleague of
mine who is selling the LIV Tablet by offering a free bone health
consultation to anyone who buys the device from him.
questions at firstname.lastname@example.org.
Continued Good Health,
The Sequoia Advisor
Sequoia Health and Fitness, Inc.
483A Carlisle Drive
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) 2006-2011 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