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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 2014

  • Feel Better With More "Me" Time
  • Stress... Your #1 Obstacle to Healthy Weight Loss
  • There's No Place Like Home Workshop October 23rd
  • NEW Walking Poles Program Coming Soon
  • Posture Perfect!TM  Try Your First Class for FREE!

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 are 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. You are 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 that makes you feel good.

3. Include Health-Based Exercise

Health-based exercise programs have been shown to help you feel
better faster. Participating in a regular exercise program has much to offer
your health and quality of life. Health-based exercises are specially
targeted to help reduce pain, increase mobility and boost self-esteem.
If you are over age 50, it makes more sense to adopt a health-based
exercise program. If you don't know how to start, give me a call. I can
create a well balanced health-based fitness and conditioning program
especially tailored to your needs.

The next time you want to give, be sure to give from a position of strength.
That way you stay healthy and so do they. 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 health but don't
know where to start?
I provide health and fitness assessments that
allow you to update your current activity program or begin one if you
are not sure where to start. I can help you improve your bone health,
posture, balance and strength and flexibility. To get started, contact
me anytime for a no cost consultation at 703-628-2880 or email to

Stress... Your #1 Obstacle to Heathy Weight Loss
by Woody McMahon

A More Effective Way to Lose Weight
Whether you have 5 or 45 pounds to lose, healthy weight loss is always
the same three step process: Reduce your stress, Stop overeating and
Increase your activity levels.
You notice I placed reduce your stress in
the number one spot before eating less and exercising more. This is contrary
to current weight loss approaches but makes more sense. Stress drives
overeating and there are not enough hours in a day for exercise to make-up
for the excess calorie intake. That is why people following current
loss approaches
are continuing to get bigger not smaller. 

Reduce Stress to Lose Weight
When surveyed, 7 out of 10 people acknowledge that they overeat to
reduce stress and make themselves feel better. Even if they are following
a traditional weight loss program, they intuitively know that stress is
creating their need to overeat. Why the disconnect? Ads on television,
shows such as The Biggest Loser and countless other sources of influence
speak only to dieting and exercising as the solution but never talk about
the significant role stress plays in gaining and losing weight.

Food Affects Your Mood and Waistline

Your are stressed out, bored or need a little pick-me-up; what do you do?
Most people that are overweight reach for something to eat. They don't
even think about taking a short walk, doing a few push-ups, listening to
some music, reading an uplifting book or performing some deep breathing
exercises. The easiest and fastest way to affect their brain chemistry is
with food.
It is a learned habit, that with practice, can be unlearned.
People that are normal weight rarely participate in mood-based eating.

Different Foods Affect Your Brain Differently
Pasta and bread are both carbohydrates and have a powerful mood altering
effect on your brain. Your brain can easily convert carbohydrates into
substances that quickly change your mood. That is why on most diet plans
carbohydrates are a no no. Protein on the other hand, especially when
combined with fat, provides excellent, long lasting hunger control with
very little brain stimulation. But eliminating or sticking to these approaches
still doesn't address the root cause of the overeating. Stress.

Try a Different Approach for Better Results
You may be one of those people who have lost and gained the same ten
pounds over and over again. Did you ever stop and ask why? If you were
fixing a leaking toilet and had to keep fixing it and fixing it; you would probably
question your technique. That is where most people are with their weight
loss program. The method just doesn't work successfully.
It never will
work successfully.

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
creating time
to relax, increasing exercise activity and making better food choices.

Here is the Solution
So what is the solution? First it is important to re-think the problem to find
a better solution. Try seeing your extra weight as a symptom and not
the problem. The problem is stress based overeating. Fix that and the
weight melts away. Stop the short cuts, fad diets or maniacal Boot Camp
exercise sessions. Work toward finding ways to better manage your
stress beginning with more quiet time, a health-based exercise program
and eating more sensibly without seeing foods as "good" or "bad."

This is the perfect time of year to start a new approach and make your
own success story. Give it a try; it really will work.

Do you need some help and support getting to a healthy weight?
Feel what it is like to be
release yourself from the constant thought of
dieting and crazy exercise sessions and just lose the weight naturally.
If you need additional suggestions and advice on starting a healthy
weight loss program, email or
call me 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 $20. This is the perfect gift, the gift of health, to give
to someone you love.

"There's No Place Like Home"
Workshop at the Shepherd Center

What: A sixty minute workshop on the why's and how's of
staying in your own home as you get older.

When: Thursday October 23th, 2014 from 10:00-11:00 am

Where: Unitarian Universalist Congregation of Fairfax (UUCF)
            Program Building
            2709 Hunter Mill Rd
            Oakton, VA 22124

Who: Pat Williams, Certified Senior Advisor and
         Woody McMahon, Certified Adult Exercise Specialist

Why: Staying in your own home as you get older, or helping a
         loved one do the same, takes planning.  

We will cover:

  • The Importance of Assessing and Planning
  • Creating a Successful Support Team
  • Making Your Home Safe, Comfortable and Secure
  • Lifestyle Changes That Enhance Independence

Cost: Free

For more information please contact Woody McMahon
at 703.628.2880 or email to

Additional Information
Pat Williams of GraceFul Care and I will provide valuable
answer your questions on how to safely and comfortably stay
in your own home as you get older.

Pat and I believe that your home is your castle and, for many
beneficial reasons, you want to stay there as long as possible.
Deciding to stay at home may be one of the biggest life changing
decisions you will ever make

In our workshop we will discuss the many health and quality of life
benefits of staying in the comfort of your own home rather than
moving to a retirement facility. We will outline the logical and
important steps necessary to keep you in your home.

Just like we tell all of our clients, "You Can Stay, We Can Help!

Recent research has shed some interesting light on the darker side of
retirement home living. Everything from higher costs to the loss of
personal freedom and independence has been examined in these
recent reports. These reports have determined that living in a
retirement setting is not as easy or as glamorous as you might think.

Click Here to read more about our wonderful, new program.

Upcoming Events and News

New Walking Poles Program Coming Soon
Walking poles are an old technology that are making a comeback.
The latest research suggests that walking with poles offers many
more benefits such as increased balance stability, greater upper body
strength and increased stamina and energy expenditure than just
regular walking. Several research studies how found them effective
for breast cancer recovery, Parkinson's disease and weight loss.
We will offer three walking pole classes each targeting different
and unique benefits. Stay tuned for more info.

Posture Perfect!TM Class Begins in Arlington, Herndon
and Reston

Next week a new 8 weeks series of Posture Perfect!TM classes begin. We
have classes at Beth Emeth Congregation and Sequoia Health in Herndon
and Reston and Rock Spring Congregational church in Arlington. These
classes are ideal for anyone who is concerned about their posture, balance,
strength and stamina. The exercises that we teach are both safe and
effective especially if you have a diagnosis of back pain or osteoporosis.

Please wear comfortable clothes and bring 2 towels, one face
and one bath, a bottle of water and an exercise mat if you
have one.

To register please contact Woody McMahon at 703-628-2880
or email to

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 exercises that help
strengthen your back, improve your posture and increase your balance.

Click Here to learn more about this exciting program.

Posture Perfect!TM for LivMD Program
I have created a new companion back strengthening exercise program to
help anyone using the Marodyne LivMD low intensity vibration machine.
The classes include helpful tips on getting the most from your Marodyne
LivMD as well as exercises that strengthen your back, improve your
posture and increase your balance.

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 so come take your first Posture Perfect!TM
class for FREE. It's on us... so 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 backaches 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. (All of these increase 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.

Click Here to read more about S.A.F.E. and effective Posture Perfect!TM

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) 2006-2014 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