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The Sequoia Advisor

       IN THIS ISSUE                                                               October 10th 2014

  • Successful Holiday Eating Strategies
  • Partners in Health... Your Bones and Your Heart
  • Pickleball Sign-Up Starts TODAY!
  • Posture Perfect!TM  Try Your First Class for FREE!
  • New Walking Poles Coming Soon!

Feel Better... Live Better

Successful Holiday Eating Strategies
By Woody McMahon

No More Food Struggles
Food can be a bit overwhelming for the next eight weeks. This is
seasonal food overload time with all of the football games, Thanksgiving,
holiday parties, Christmas, 
Hanukkah 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 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.
Lowering stress reduces your need to overeat. 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 make yourself 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 our Posture Perfect!TM 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 just
like that." What a great opportunity to do something for yourself and set
a good example while sharing some healthy time with a loved one.

The Single Plate Overeating Survival Strategy
Why do you want to overeat right now and ruin a year's worth of good
work? Overeating is an 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 place a reasonable
amount of food on it. Then, go and sit down and enjoy your food. This is a
much more sensible 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 will 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 stop overeating once and for all?
I provide easy to follow programs that help stop overeating, reduce stress,
improve 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

Partners in Health... Your Bones and Your Heart
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 or certainly in lesser
. 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
a strong, 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.

Changing your lifestyle is not as daunting as it might seem especially
when it makes you feel good and have more fun in your life. If you need
help changing your lifestyle habits or 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

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.

Sign-Up for Pickleball Today!

Indoor Pickleball is coming to the Herndon/Reston! We are scheduling
a series of beginner Pickleball clinics to help you learn and try the game.

This is a fun way to get more active and it is especially good for all of you
ex-tennis players!
So grab your paddle (we have them if you don't) and
your shoes (non-marking athletic shoes) and come join us for Pickleball.

Click Here for a Great Pickleball Video...

The Game
Pickleball is a sport where four players use solid paddles to hit a ball,
similar to a wiffle ball, over a tennis height net. The game is easy to
learn, slower than and on a smaller court than tennis and safer on the
back and knees. Pickleball was invented in the mid 1960s and has
quickly became popular among adults as a fun game for players of
all skill levels.

Click Here to Read About Helen White and Local Pickleball...

What: A two hour introductory Pickleball workshop conducted by Helen White,
the USA Pickleball Association Ambassador for
Northern Virginia.

When: November 14th from 12 to 2 pm

Where: Cassel's Sports and Awards Center
            14000 Park Center RD
            Herndon, VA 20171

            (703) 435-4446

Who: Helen White, USAPA
        Woody McMahon, Certified Adult Exercise Specialist

Why: This is great way to stay active and meet new friends as the weather outside
starts to get colder.

We will cover:

  • Learning a Proper Sports Based Warm-Up and Cool Down
  • Picking the Proper Shoes, Clothing and Paddle
  • Safe Court Movements and Stroke Mechanics
  • Pickleball Rules and Strategy

Cost: Free

Space is limited. Please reserve your spot today! For more information please contact
Woody McMahon at 703.628.2880 or email to

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