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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                                                       October 15th 2012

  • The Holiday Eating Survival Guide
  • The Healthy Bones and Heart Connection
  • Beginner Posture Perfect!TM Class 10/17 and 10/18
  • Up and Coming... CPR Classes
  • Osteoporosis Support News

Feel Better... Live Better

The Holiday Eating Survival Guide
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 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 20 minute
consultation at 703-628-2880 or email to

The Healthy Bones and Heart Connection
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 daily.

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 20 minute consultation, at 703-628-2880 or
email to


Beginner Posture Perfect!TM Classes
October 17th
 and 18th

We have a beginner Posture Perfect!TM class starting on Wednesday October
17th at 12 pm and 6:30 pm on October 18th. Each class has a few more open
slots if you would like to attend.

Our classes are designed to help you begin a safe and effective program.
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

New Classes Starting at Beth Emeth in Herndon
Come join
Sigrid and me for two new Posture Perfect!TM classes
starting on October 17th and 18th.

When: Wednesday October 17th from 12:00 to 1 pm
Thursday October 18th from 6:30 to 7:30 pm

Where: Beth Emeth Congregation in Herndon
, VA
Cost: $160 for 8 Weeks
Class size: Limited to 6 people!

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

Brand New... CPR Classes at Sequoia Health

It is important for everyone to know CPR. The life you help save may
be that of a friend or loved one. Our CPR class is a two year
American Heart Association certification in Adult, Child and Infant
CPR as well as AED.

Melissa Schaaf, a nationally certified massage therapist as well as an
American Heart Association Certified CPR instructor, will be teaching the

Melissa will be teaching Adult, Child and Infant CPR along with AED. She
asks that you wear comfortable clothing to make getting down on the floor
to practice on CPR dummies easier. Please also bring water to drink. If
you have any problems with knees or back that might make it difficult to
get on the floor, please tell us when you register.

The CPR class is approximately 3 hours long, a maximum of 6 participants
and the cost is $75. Please contact Woody McMahon for class dates and
availability at

Click Here to read more about the American Heart Association CPR and AED

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 Classes
Wednesday 12:00 to 1:00 PM and Thursday 6:30 to 7:30 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
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about all of our future class offerings, workshops and seminars. It is
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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