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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                                                       November 15th 2012

  • Try These Winter Health Tips
  • Beware! It is Almost Diet Season
  • Posture Perfect!TM FREE Demo Class December 12th
  • Up and Coming...  Be Health Smart! E-Book Series
  • Osteoporosis Support 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 over-eating 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 message. 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!TM that helps reduce excess weight, improve your bone
health, posture, balance and strength while improving your health.
Please contact me for a 20 minute 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, p
contact me for a 20 minute no cost consultation at 703-628-2880
or email to

Posture Perfect!TM Free Demo Class
December 12th  1 to 2 PM

We are holding a FREE Posture Perfect!TM demo class from 1 to 2 pm
on December 12th at the Beth Emeth Synagogue on Lawyers road in
Herndon, VA.

Posture Perfect!TM Demo Class helps introduce you to the many
benefits of our safe and effective classes. Come and see how 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.

so please call Woody McMahon at 703-628-2880 or email to for more information or to make your reservation.

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 leg strengthener); performed movements that
involved crunching, bending and twisting. (increases the risk of spinal

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
strengthens your bones,
enhances your balance, alleviates back
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!"

Click Here to read more about S.A.F.E. and effective Posture Perfect!TM

Upcoming Events

Be Health Smart! Facebook Page and E-Book Series
For over 30 years, I have been helping people improve their health and
fitness. With all the information (and misinformation) out there, it can
be very challenging to know what and who to believe. One of my goals
for 2013 is to begin an information service capable of
cutting through
the confusion and
simplifying your path to better health and fitness. 

That is the reason why I decided to start the Be Health Smart!
Facebook page and E-Book Series. I have elicited the help of
Megan Smith, RD and together we will give you the straight scoop,
bust a myth or two, simplify the confusion, lessen the madness and help
empower you to make good health decisions. We will also act as a
sounding board so you can ask your questions and get good answers.

Megan Smith, RD is a registered dietician with a specialty in bone health
and healthy weight loss. Over the years, I have been impressed with her
straight talk, level headed approach and captivating writing style pertaining
to food and healthier eating habits. If I might take the liberty of saying so,
she is "One Sharp Cookie!" and I am glad to have her help on this project.
Please Click Here to learn more about Megan and her expertise. 

Please watch for updates over the next few weeks as our Facebook page goes
live and we start providing a simpler approach to health and fitness; a clear
and effective alternative to many of the existing health and fitness myths.

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
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.
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.

    483A Carlisle Drive
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    300 West Washington Street
    Middleburg, VA 20118