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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 2014

  • Lower Stress... Live a Healthier Life!
  • Beware! It is Almost Diet Season
  • Friday 12-2 Pickleball Clinic #2   
  • LivMD Coming to Sequoia Health 
  • Total Training for Pickleball Coming in 2015!

Feel Better... Live Better

Lower Stress... Live a Healthier Life
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 on your part. Are you getting
stressed-out due to higher prices for food, job instability, long lines
and continued economic uncertainty? If so, the extra stress can
negatively affect your immune system and its ability to avoid infections.
No wonder there is a "cold and flu season."
The best way to maintain
good health this winter is to reduce stress while paying attention to
a few simple health habits.

Stress and Your Immune System
Stress in the form of anger, fear, depression, worry and uncertainty all
strongly influence how well your immune system works in three major
ways. First, high stress severely depletes the cells in your immune
system that are responsible for maintaining good health. With fewer
cells available, your body has a more difficult time adequately containing
bacterial, viral and other infections such as the 

Second, constant stress also changes your hormone balance elevating
levels (stress hormone) and reducing serotonin levels
(feel good hormone).
The shift to higher cortisol and lower serotonin levels
increases hunger and promotes over-eating (especially simple carbs)
and weight gain.

Finally, stress increases the levels of inflammation and free radical formation
in your body speeding the development of
osteoporosis, heart disease,
diabetes, psoriasis, back pain, arthritis and many other diseases.

Improve Your Health This Winter
Staying healthy through these stressful times is easier than you think.
Here are my three suggestions to help get you started.

Make 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? Exercise that
is both safe and stimulates your body and relaxes it as well.

If you are inactive or have health problems, my Posture Perfect!TM
classes are ideal to help
reduce pain, increase balance and strength,
stimulate breathing and promote relaxation.
Adding weight training,
walking, sports or active games helps to improve your health even more.

Balance Your Food Intake
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 (year) long.

Would you like to reduce stress, sleep better and feel less anxious
but don't know where to start?
I provide an easy to follow program
that gets your stress under control while helping you reduce anxiety,
get a better night's sleep and reduce stress eating. 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. A recent study funded by the Canadian
government shows again 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. Eventually,
you gain back the weight and start the process all over again. 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. Yuck!

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. It also reduces your bone density and health and
can lead 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
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
My Healthy Weight!TM program takes a comprehensive approach to the
problem. It includes three major components: stress reduction,
safe and effective activity and balanced foods.
These three factors
are all important to successful weight loss and work in a balanced
. Notice I did not mention calorie counting or points; we just
don't do that here.

Your weight loss program also wants to be individualized; one
size will not fit all in this case. Healthy Weight!TM can help modify
your plan to overcome physical limitations that could prevent you
from participating in certain types of activity. It can also address
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 you can be more successful
if you don't try to do this alone.

Losing weight does not need to be a frustrating experience.
If you need additional suggestions and advice on healthy weight loss,
lease contact me for a 20 minute no cost 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!

Helen, Lee and I hosted our first ever Pickleball clinic at Cassel's Sports
and Awards in Herndon! It was a great success with over 30 people of
all abilities taking part in the event. Our next two clinics are Friday
November 21st from 12-2 and Saturday November 22nd for 1 to 3.

Click Here for the Clinic #1 Pickleball Graduating
Class Photo...

If you came to the first clinic, we will offer a review of Pickleball
basics and then get you out on the court to play a few games.
You may also elect to repeat the second clinic as well.

For the first timers, Helen and I will discuss the basics of the game as
well as the importance of court safety, balance, proper warm-up, cool down
and other fitness related information. You will also get to watch a
Pickleball demo to see how the game is really played by some experienced

We will supply the courts, balls and paddles. All you need is appropriate
footwear (non-marking shoes) and clothing. No running shoes please. All
ages and abilities welcomed.

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 21st from 12 to 2 pm
             November 22nd from 1 to 3 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 Programs

New Total Training for Pickleball
Let's face it, nobody likes to go to the gym and workout. Why?
Because its boring! Now you can get a fun, more effective and safer
workout by combining the popular sport of Pickleball with a clinically
proven functional exercise program.

A small group setting makes your workouts both social and enjoyable.
This is your chance to ditch the treadmill and have fun while you
"get in shape."

Each one hour small group (6 max.) class includes 30 minutes
of conditioning training combined with 30 minutes of Pickleball play.
Each class includes:

  • Proper Warm-Up and Cool Down Stretching
  • On-Court Agility drills to improve footwork
    and strengthen your heart and lungs
  • Balance and Coordination activities
  • Exercises to improve muscular strength and endurance
  • Each one hour session keeps your heart rate in
    an individual training zone for maximum calorie burn
    and cardiovascular strengthening

Individual and small group training classes available. For more information
or to sign-up contact Woody McMahon at 703-628-2880 or email

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 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.

Authorized LivMD Demonstration Center
I am please to announce that after many years
of behind the scene work and effort,
Sequoia Heath and Fitness has been chosen to be an official
demonstration site for the LivMD.

We will have a demonstration unit in the office so that you
can experience for yourself the stimulatory effect of the
Low Intensity Vibration. Marodyne will offer the LivMD

for short-term rental and sale through our facilty.

We are excited about this opportunity and the ability to
help more people improve their health and fitness.

For more information please contact Woody McMahon
at 703-628-2880 or email to

Benefits of LivMD

LivMD is a safe* scientific-based solution for improving health and

A Solution Based on Science
Several decades of research shows that low-intensity vibration offers
a low-impact exercise that stimulates muscles and relieves minor
muscle aches and pains throughout the body.

Promotes Muscular Health
Scientific evidence suggests that low-intensity vibration promotes
redevelopment of muscle mass.

Restoration of Joint Mobility
LivMD has been shown to help restore motion to joints which is an
important factor for anyone recovering from a joint injury or from surgery.

Adjunct Treatment for Obesity
LivMD is a non-pharmacological adjunct treatment for obesity which
uses low-intensity vibration to stimulate muscles throughout the body.

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

    5010 Little Falls Rd
    Arlington, VA 22207

    7001 Georgetown Pike
    McLean, VA 22101

    300 West Washington Street
    Middleburg, VA 20118