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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                                                       September 15th 2012

  • Feel Better With More "ME" Time
  • Make Your Weight Loss Story Amazing
  • Beginner Posture Perfect!TM  Starts September 27th
  • Upcoming Events
  • Osteoporosis Support News

Feel Better... Live Better

Feel Better With More "Me" Time
By Woody McMahon

Don't Put "Me" Last
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

Make Your Healthy Weight Loss Story Amazing
by Woody McMahon

Making Weight Loss Easier
Whether you have 5 or 45 pounds to lose, healthy weight loss is always
the same three step process: eat less food, increase your activity levels
and strive to discover your reasons for overeating. The reasons for
overeating are as diverse as the people who need to lose weight. Once you
discover the reasons for your overeating habit (it is a habit), the knowledge
sets you free, releasing you from what I call "food slavery."

A Weight Loss Success Story Worth Telling
Many people have lost and gained the same ten pounds. There is nothing
new about that. But here is a story worth telling; one that makes Katie's
story particularly special. Katie's story is all about how she lost her weight
(60 pounds) "The Healthy Way." No short cuts, no fad diets or maniacal
Boot Camp exercise sessions. She just started exercising regularly, ate
more 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
121 pounds.

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 fiance'
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
and thighs.

Katie's Insights
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
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

FREE Demo Class September 19th
Beginner Posture Perfect!TM Class
Starts September 27th

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

Beginner Posture Perfect!TM Classes Start Sept. 27th
Wednesday Sept. 26th 11:00 to 12:00 pm
Sequoia Health and Fitness, Inc.  in Herndon, VA
Cost: $160 for 8 Weeks
Class size limited to 6 people!

Sigrid and I will be conducting an 8 week beginner
Posture Perfect!TM
series beginning Wednesday Sept. 28th from 11:00 to 12:00 pm.

Classes will be held
in Sequoia Health and Fitness, Inc. at
483A Carlisle Drive, Herndon, VA 20170

Please contact Woody McMahon 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

This Was a Great Day and Lots of Fun!
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
We Had 55 People Attend! Hope You were One of Them!
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 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 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 27th
Thursday 12:00 to 1:00 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.


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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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    Middleburg, VA 20118