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The Sequoia Advisor

IN THIS ISSUE                                                       November 1st 2011

  • Calories are NOT King
  • BOSU: Better Strength, Balance and Heart Health
  • ORC Classes Start Soon!
  • Reston Patch Spotlights Posture Perfect!
  • Marodyne LIV Tablet News
  • Feel Better... Live Better

    Calories are NOT King
    By Woody McMahon

    Counting Calories
    If you want to lose some weight, counting calories seems like a good
    thing to do. However, over time counting calories becomes very labor
    intensive and actually increases your stress and preoccupation with
    food. The first step to successfully losing weight is to reduce stress and
    the food's importance in your life. The last thing in the world is to increase
    stress and obsess over the foods that you eat. The mere process of
    calculating and totaling calories for all the foods you eat makes you more
    rather than less food focused. So if counting calories is not the answer,
    then what is the best way to keep from overeating?

    Control Portions
    For most people, excess weight results from stress eating and a lack of
    physical activity. Reaching a healthy weight and keeping it there first
    requires an understanding of proper portion size. If you eat out or on the
    run, you probably have noticed that food portions have gotten much larger.
    Some portions are even called "super size," just to let you know in
    advance that a lot of food is headed your way. Once you can get portions
    under control, 70% of your weight loss challenge is over. Here are some
    pointers and a nifty quiz to help you eat smarter.

    Food is Visual
    Before taste and smell come into play, your food is first visual.
    Visualizing how much food you really need keeps your portions in the
    healthy size range. First look at your meal; does it look like a lot of
    food? If it does than it probably is a lot of food. Take your meal and
    look at it again. Is it bright and colorful? If it is then you have a good
    food variety with lots of fruits and vegetables included. What is the
    ratio between your meat, vegetable, fruit and starch groups? If your
    vegetable group is the largest, followed by meat, fruit and starch then
    you are doing well.

    The Half Meal Rule
    Generally if you plan on eating a correct portion a
    t a restaurant, you'll
    take their serving size and cut it in half. Your mother was wrong; you
    don't have to finish everything on your plate. That advice was based on a
    young, active growing body and does not apply now. Consider this; in this
    time of spiraling food costs, if you take half the meal home you'll be saving
    some money by purchasing two meals for the price of one. Sometimes
    certain foods are even better the next day. If you are not a leftover
    person, just leave it behind.

    Save Yourself a Lot of Work
    Remember, every extra 250 calories consumed means another hour at the
    gym. If you're not careful, it is easy to overeat 500 to 1000 extra
    calories a day. Do the math and you'll see that it takes 2 to 4 hours of
    gym time just to maintain your current body weight. If you are trying to
    lose weight, the 2 to 4 hours does not shed one extra pound from your
    body. So be smart and eat a normal healthy portion to control your weight
    and then exercise 3 hours a week to improve your health.

    Learn Your Correct Meal Size
    Once you can look at your plate and know what the correct amount of food
    looks like, counting calories can be a thing of the past. As you make the
    switch from counting to visualizing, it may be helpful to get a food scale
    and measuring cup. You can weigh a correct portion of chicken, beef or
    fish and remember what that looks like on your plate. Use the measuring
    cup for serving sizes of vegetables, rice pasta and fruits. Once you can
    see what a meal with correct portion sizes is supposed to look like, at
    home or on the road, you'll never overeat again. If you need more help,
    feel free to email or call me for more personalized advice.

    Would you like to reduce stress and get to a healthy weight but
    don't know where to start?
    I provide an easy to follow program called
    Healthy Weight! that helps reduce excess weight, improve your bone
    health, posture, balance and strength while improving your health.
    Contact me for a no cost consultation at 703-628-2880 or email to

    BOSU: Better Strength, Balance and Heart Health
    by Woody McMahon

    The BOSU Trainer
    The BOSU is a unique piece of functional training equipment that can help
    improve your strength, balance and cardiovascular fitness. If you are not
    using the BOSU in your workouts, you are missing out on a great piece of
    training equipment. The BOSU is a half round ball that is flexible and
    feels much like a trampoline when you stand on it. Originally the name
    "BOSU" was an acronym for "Both Sides Up." It meant that the BOSU
    Balance Trainer could be used on either side; the dome or the platform.

    A Note of Caution
    Even though the BOSU is an excellent training tool, it may not be
    appropriate for everyone. It is best to start slowly and safely with the
    BOSU to prevent injuries or falls.

    Benefits to Balance
    The BOSU is considered an advanced balance trainer especially if you are
    standing on it. The soft, movable surface places a greater demand on your
    balance muscles, core stabilizers, foot proprioceptors and inner ear. This
    increased demand on the equilibrium mechanisms challenges them to improve
    your balance faster. Beginners can start using the BOSU by stepping into
    it with one foot at a time. Each step increases your comfort level with
    how the BOSU moves under your feet.

    Improvements in Strength
    The BOSU is really just a flexible step that requires greater use of your
    stability muscles to maintain balance. It adds an unstable dimension to
    any lower or upper body exercise creating a greater muscular challenge.
    Of course, an increased challenge means faster strength gains in less time.
    The soft, deformable surface strengthens your whole leg complex (foot,
    ankle, knee, hip and core) as it works together to try and stabilize the
    rest of your body.

    For a Healthier Heart
    The BOSU offers the perfect solution for those looking to get a more
    functional and dynamic cardiovascular workout, especially if you have
    knee, hip or back pain. Standing on the soft surface of the BOSU, you can
    step quickly or jump up and down for several minutes really getting your
    heart pumping. For more advanced users, you can start on the floor and
    jump onto the BOSU. Finally, standing on the ball performing 90 or
    180 degree jump turns offers a balance, strength and heart challenge like
    none other. The BOSU beats the treadmill hands down for a healthier heart.

    Some Great BOSU Exercise Ideas
    The many ways you can use the BOSU is only limited by your imagination
    and creativity. Here are 3 good exercises to challenge your balance,
    strength and cardiovascular conditioning.

    1. BOSU Balance
    The first time you try this place the BOSU near a wall in case you need
    to hold on for stability. Place the BOSU on the floor flat side down.
    Start by stepping onto the BOSU and placing your feet slightly less than
    shoulder width apart. Stand on two feet until you feel comfortable with
    the feeling of the soft, moveable surface. Try walking around the top of
    the ball in a circle to increase your balance challenge. Place one foot on
    the top center of the BOSU and try balancing on one leg. Switch legs after
    about a minute. When you get comfortable balancing on one leg with your
    eyes open, try closing your eyes.

    2. BOSU Jumps/Jump Turns
    Place the BOSU on the floor flat side down. Start by stepping onto the
    BOSU placing your feet slightly less than shoulder width apart. Bounce up
    and down until you feel comfortable on the soft surface. Once you feel
    stable try jumping high enough so that your feet actually leave the ball.
    Make sure to keep your knees bent. When you have mastered that
    progression, try 90 degree jump turns. Make sure to jump in both
    directions for equal balance and muscle development.

    3. BOSU Lunges
    Place the BOSU on the floor, flat side down, against a wall or other
    immovable surface. Standing back about 3 feet and facing the BOSU, lunge
    into the side of the soft top surface. Try to keep your balance making
    sure that both knees are slightly bent and your back heel is slightly off
    the ground. Also keep your head and chest upright and maintain your
    balance. Return to your original starting position and step with the other
    foot. You can make it a little more challenging by placing the hands on your

    Give these exercises a try and see how the BOSU can really add a whole
    new dimension to your workout.

    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,
    call me
    for a no cost consultation at 703-628-2880 or email to

    Osteoporosis Support News

    Osteoporosis Resource Center's (ORC) Classes Start Soon

    The ORC
    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

    "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. "

    Who Benefits From Our Classes
    Beginners: Our unique classes are great for a beginner who wants to
    start exercising but does not know where to start.
    Post Rehabilitation: Our classes offer a safe and effective transition from
    physical therapy to more general exercise helping to safely strengthen
    important stability muscles.

    Advanced: The classes are perfect for tennis players, golfers or runners
    who want to enhance their bodies to improve their sport.

    Current Class Schedule

    Tai Chi for Osteoporosis
    When: Mondays and Wednesdays 1:30-2:30 PM starting November 14th.
    Where: Qi Elements Center, 464 Herndon Parkway, Suite 215, Herndon, VA
    Tuition: $105 for one class a week, $190 for both classes
    Email or call Roger 703 435-4400 for more

    NEW Yoga for Boomers & Beyond
    When: Mondays 6:45PM to 8PM for 7 Weeks starting November 7th
    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
    for more information.

    Posture Perfect! Beginner's Class
    When: Mondays 7:00PM to 8PM for 7 Weeks starting November 14th
    Where: Sequoia Health and Fitness, Inc. 483 Carlisle Drive, Herndon, VA
    Tuition: $140 for one class a week for 7 weeks
    Email or call Woody at
    for more information.

    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,
    created by Sara Meeks, PT to safely build bone and muscle,
    improve posture and balance and relieve 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 Monday November 14th at
    Sequoia Health and Fitness, Inc. 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 News

    It looks like February 2012 is the anticipated release of the
    Marodyne LIV Tablet.
    We are preparing space at the office for our
    test machine. We are also considering conducting a clinical trial
    to test the LIV Tablet's ability to improve balance and strength
    as well as relieve joint and muscle stiffness. If you are interested
    in participating in that trial, please email me at

    There will also be additional information on the
    health program. I will also be supporting a colleague of
    mine who is selling the LIV Tablet by offering a free bone health
    consultation to anyone who buys the device from her company.

    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.


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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