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                                                       October 15th 2011

  • The Holiday Eating Handbook
  • A Healthy Heart and Bones Start Here
  • ORC Open House... What a Success!
  • Reston Patch Spotlights Posture Perfect!
  • Bone Health Podcasts Coming Soon!

Feel Better... Live Better

The Holiday Eating Handbook
By Woody McMahon

Struggle With Food No More
When it comes to food, the next eight weeks can be a bit overwhelming.
This is seasonal food overload time with all of the football games,
Thanksgiving, holiday parties, Christmas and New Years all lined up in a
row. It is a challenging time for even for the most health conscious
individuals. So what does a reasonable minded person to do when faced with
trying to control uncontrolled eating? An old saying comes to mind, "When
the going gets tough, the tough get going." Here are some suggestions on
how to be "tough."

Keep Stress Low
Work diligently to keep your stress low during this time of year.
Reducing stress helps keep your need to overeat at a minimum. It is not
necessary to accept every single invitation to a party. You know people
always invite more guests than they really expect. So don't feel bad if
you can't say "yes" to all the invitations. If you have to say "no" to an
invitation from someone you really enjoy, suggest a lunch or tea after the
New Year. The time spent together with your friend will be of a much higher
quality and it will help both of you manage the holiday stress.

Never Stop Exercising
Sometimes you are forced to be more social than you might like to be this
time of year. Instead of stopping what has helped you feel so good all
year, learn to integrate. If for example you have company coming to town,
invite them when you go to Posture Perfect! classes, Pilates or Yoga class.
They may never have been bold enough to try it on their own or have been
admiring you and thinking "I wish I could develop a healthy habit like that."
What a great opportunity to do something good for yourself and set a good
example while sharing some healthy time with a loved one.

The Single Plate Overeating Rule
Why do you want to overeat right now and ruin a year's worth of good
work? Overeating is a unhealthy habit; a habit that is learned and can be
unlearned. The typical party is full of distracted eating (eating while
talking) and over grazing leaving you with no idea of how much you really
ate. Instead of grazing all night, take a plate and put a reasonable
amount of food on it. Go and sit down and enjoy your food. This is a much
better way to enjoy the party and not hate yourself in the morning for
eating too much food.

Adopt a Positive Attitude
Take the time to be thankful for what you have and your accomplishments.
Determine what is really important in your life and how you plan on making
next year better than this one. What does this have to do with food? Well,
if you are struggling with food, now is the time to tell yourself next
year is going to be the year you end the struggle. Take the time to look
for a reason behind your overeating. Figure out why food is all consuming
and has such a hold on you. How are you going to break the bonds that
are keeping you from enjoying life more? Understanding the "why" can help
solve the problem and allow you to get on with enjoying life more.

Practice these simple time tested holiday strategies and start your
New Year off right.

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

A Healthy Heart and Bones Start Here
by Woody McMahon

The Inflammation Process
Until recently, most experts believed that having good cholesterol levels
and a normal blood pressure were enough to ensure a healthy heart. But one
disturbing fact has continued to confound researchers. Why do 50% of heart
attacks occur in people with normal cholesterol levels? Clearly, if high
cholesterol was the major indicator of heart disease, then these "normal"
cholesterol heart attacks should not be occurring. What do your heart and
bones have in common?

Inflammation and Disease
The Inflammation Hypothesis of Disease has been around for many years. It
says that all degenerative disease (and aging) is the result of increased
levels of inflammation in the body. Inflammation is first the result of
tissue damage from chemicals called "free radicals." Some free radicals
arise normally during metabolism; some are used by your body's immune
system to neutralize viruses and bacteria. High stress living along with
environmental factors such as pollution, radiation, second hand smoke and
herbicides can also produce free radicals. Inflammation now seems to take
an active role in both heart disease and osteoporosis.

Free Radicals Damage
Inflammation is the result of your immune system's response to free
radicals damaging tissue in your body. Too many free radicals overload
your body's ability to neutralize them resulting in elevated total body
inflammation levels. Excess free radicals begin to attack your tissues
causing tears and breaks in the cells. In an effort to defend and heal the
body, your immune system responds to these attacks by releasing certain
inflammatory chemicals. These chemicals create redness and swelling (much
like you see on your arm if you cut it) and are designed to stimulate the
immune system to heal the damage.

Eat Your Fruits and Vegetables
Most antioxidants are found naturally in fruits and vegetables. Pound for
pound, fruits and vegetables contain the most free radical neutralizing
antioxidants. Generally, any food with a nice bright color has larger
amounts of antioxidants. Other common antioxidants that you may have
heard about are vitamins A, C, E and lycopene. Daily intake of these
antioxidant loaded foods helps reduce total free radical amounts, speeds
the healing of damaged cells and slows the aging process. Adults should
strive for 7 servings (a serving size is 1/4 cup) of fruits and vegetables

Testing for Inflammation… C-Reactive Protein
The CRP test is a good way to determine total body inflammation levels.
It gives a better assessment of your heart and bone health than just testing
cholesterol or DEXA alone. Recent studies have shown that people with
increased CRP levels and normal cholesterol have a several-fold higher risk of
heart problems. Increased CRP has also been implicated in several bone health
conditions as well. Not only that, at least one study found treating people
with normal LDL cholesterol and high CRP levels led to a reduction in their
risk of heart attacks.

Lowering Total Body Inflammation
There are many naturally occurring ways to reduce inflammation. A healthy
diet of fruits and vegetables is the best place to start. Additionally
you'll want to look at adding plant based essential fatty acids, vitamin
supplements, especially vitamin D and adequate water. Finally, don't
forget to lower stress levels by participating in daily relaxation
techniques and three hours of moderate exercise per week.

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's Open House a Success!

The Osteoporosis Resource Center
Open House on October 7th was
a huge success. We had over 30 people attend Sara's S.A.F.E. Movement
Workshop and then participate in the Boomer's Yoga, Tai Chi and
Posture Perfect! interactive demonstrations. If you missed this one,
we hope to see you next time.

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 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."

Current Class Schedule

Tai Chi for Osteoporosis
When: Mondays and Wednesdays 1:30-2:30 PM October 12 to November 28.
Where: Qi Elements Center, 464 Herndon Parkway, Suite 215, Herndon, VA
Tuition: $105 for one class a week, $190 for both classes
Note: Enrollments will be accepted through October 19 on a pro-rata
Email or call Roger 703 435-4400 for more

NEW Yoga for Boomers & Beyond
When: Mondays 6:45P to 8P for 7 Weeks starting October 17 to November 28
Where: Qi Elements Center, 464 Herndon Parkway, Suite 215, Herndon, VA
Tuition: $154 for one class a week for 7 weeks
Email or call Bonnie at

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.

lease call Woody McMahon at 703-628-2880 or email to for more information.

People in The News

RestonPatch Spotlights Posture Perfect! Classes

Reporter Robin Lundgren of the RestonPatch wrote a great article on our
Posture Perfect! classes. She came to the Wednesday morning class
and interviewed several members and took some memorable pictures.

To read more go to:

Each one hour class is designed to help improve your posture, balance
and strength. The exercises are based on the The Meeks Method,
create by Sara Meeks, PT to safely building bone and muscle,
improve posture and balance and relieving back pain.

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."

The next Posture Perfect! class starts on Tuesday October 18th at the
Congregation Beth Emeth. If you would like to host a Posture Perfect! class
at your church, synagogue or office please contact Woody McMahon
at or by phone at 703.628.2880.

Marodyne LIV Tablet Update

We are still anxiously awaiting the release of the LIV Tablet.
After several production delays, it looks the product will be
available in the US market in November. Also to compliment
the LIV Tablet, Sara is making some important changes to
her website such as a chat board and a complimentary
10 minute a day strengthening program.

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
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
website to help you cre
ate 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
to anyone who buys the device from him.

Stay tuned for more updates. Feel free to email us with your
questions at

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) 2006-2011 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

    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