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The Sequoia Advisor

IN THIS ISSUE                                                       November 15th 2011

  • Winter Health Tips
  • Beware! It is Almost Diet Season
  • ORC Classes Start Soon!
  • Reston Patch Spotlights Posture Perfect!
  • Marodyne LIV Tablet News
  • Feel Better... Live Better

    Winter Health Tips
    By Woody McMahon

    Stress Levels Are High
    If you want to keep your health at optimum levels this winter, it will
    require  a little extra effort and vigilance. People are getting stressed out
    due to higher prices for food, job instability, long lines and continued
    economic uncertainty. The extra stress negatively affects your immune
    system and its ability to fight infections. The way to maintain good
    health this winter is to stay active and healthy while paying attention to
    a few simple habits.

    Stress and Your Immune System
    Stress in the form of anger, fear, depression and uncertainty strongly
    influences how well your immune system works in three major ways. High
    levels of stress severely deplete your immune system cells that are
    responsible for maintaining good health. With fewer cells available, your
    body has a more difficult time adequately fending off the flu, bacterial
    and other viral infections.

    Constant stress also changes your hormone balance promoting higher levels
    of cortisol (stress hormone) and reducing levels of serotonin (feel good
    hormone). As serotonin levels move lower, you tend to eat more simple
    carbohydrates because of their serotonin stimulating effect. The shift to
    more cortisol and less serotonin promotes overeating and weight gain.
    Finally, stress increases inflammation in your body speeding the
    development of
    osteoporosis, heart disease, diabetes, back pain, arthritis
    and many other diseases.

    How to Keep Yourself Healthy this Winter
    Staying healthy through these stressful times is easier than you think.
    Here are three suggestions to get you started.

    Take Time to Rest and Relax
    Keeping a positive attitude even in the worst of times gives you hope
    that there will be a better day. Skeptical and negative thinking erodes
    your physical health by further increasing cortisol production. Read a
    book with a positive massage. Watch a movie that will make you laugh.
    Listen to music that makes you relax and feel good. If you have the cash
    flow, get a relaxation message, facial or other pampering activity. For
    you water lovers, drive to the lake or beach and sit and watch the water.
    This is a very relaxing activity especially if coupled with a nap.

    Reduce Stress with Fun Activity
    Fun activity is a great stress buster. Mentally you know you're doing
    something good for yourself. Physically your body loves the stimulation
    that comes from harder breathing, increased heart pumping and a little
    sweat. Fun activity also stimulates serotonin production and distracts
    your mind from negative thoughts. What exercise is best? All exercise is
    good. It really depends on what you like. In a perfect world you would
    participate in weight training for two hours a week and walking, running
    and sports or active games you enjoy for another hour. Total of about 3
    hours a week is a good activity goal.

    Keep Your Food Intake Balanced
    Eating balanced meals is a good way to strengthen your immune system.
    Getting enough proteins, carbohydrates and fats at every meal is a very
    healthy way to eat. Eating adequate amounts of daily fruits and vegetables
    provides vitamins, minerals and most importantly fiber. Fiber helps your
    digestive system work more efficiently. Adequate protein is essential for
    strong bones and cellular repair. Complex carbohydrates found in whole
    grains provide essential fuel for the active body. On the other hand, over
    eating is a physical stressor. It takes a lot of work for your body to
    digest all that extra food. Eating less food reduces the burden on your
    digestive system improving your health and your weight.

    Practice these three essential health suggestions and you'll stay illness
    free all winter long.

    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

    Beware! It is Almost Diet Season
    by Woody McMahon

    Dieting is Unsustainable
    Dieting, or more accurately, calorie restrictive eating plans are never
    the way to shed excess body fat. Study after study has shown that dieting
    is not only a failed weight loss strategy but erodes your confidence and
    self-esteem. Even if you lose weight initially, dieting does not teach you
    how to eat properly so you will gain the weight right back. Secondly,
    taking the weight off in a short period of time has you losing more water
    and muscle weight than fat. This leaves you dehydrated and with plenty of
    baggy skin.

    Dieting Erodes Your Health
    If you are severely overweight, reducing excess body fat is important for
    improving your health. Research has also shown that the repeated rapid
    weight gain and loss associated with dieting can double your risk of death
    from heart attacks, reduces your bone density and health and to more
    serious psychological eating disorders. The body does not like it when
    your weight fluctuates up and down. The fluctuating weight places you
    under increased physical and mental stress. This added "diet stress" is
    the reason why so many people fall off the wagon and never accomplish
    their goals.

    Feeling Too Restricted
    Restriction is the second major reason diets are unhealthy. It's human
    nature to rebel and want something more when you feel restricted. The
    rebound from restriction is why most people regain the weight they have
    lost once the diet has ended. The whole "good food bad food" mentality
    is a sure fire way to never reach your weight loss goals. One of the secrets
    to successful weight loss is to never feel restricted or unfulfilled.
    Learning to eat what you want in proper balance and moderation leads to
    success. So if dieting is not the answer to permanent weight loss then
    what is?

    Learning to Change Your Focus
    So if you are tired of wasting time and money on dieting and want to
    figure out the real solution to achieving a healthy weight, you will want to
    change your approach. By its very nature, dieting places the blame on food
    as the reason for your excess weight. But is that really true? Can food
    really be the culprit? A certain amount of food is required for your daily
    sustenance; beyond that, everything extra that is not needed for activity
    or bodily functions is stored as fat.

    Food is Not the Issue
    So if the food you eat is not the issue; then it must be the amount that
    is the problem. The first questions to ask yourself is " Why am I eating
    more food than I really need? I say I want to lose weight but then I
    proceed to overeat." Understanding the answer to that question places you
    in a perfect position to begin solving your weight problem for good.
    Changing your desire for all that extra food will help you permanently fix
    your overweight condition. Always consider dieting as an unhealthy
    "Band-Aid" solution to a much more complex problem.

    The Healthy Alternative to Dieting
    Healthy weight loss takes a comprehensive approach to the problem. It's
    important to include three major components in your healthy weight loss
    program; stress reduction, fun activity and balanced foods. These
    three factors are important to successful weight loss and work successfully
    together. Your weight loss program also wants to be individualized; one
    size will not fit all in this case. Always find a specialist who can help
    modify your plan to overcome physical limitations that could prevent you
    from participating in certain types of activity or food allergies or
    sensitivities that may prevent you from eating certain foods.

    Just like trying to do your taxes without an accountant or going into court
    without a lawyer, it is easier and more successful if you don't try to do this

    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
    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
    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! Level 1 Class
    When: Mondays 7:00PM to 8PM for 7 Weeks
    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