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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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  • Why You Need To Drink All That Water

  • The Unusual Connection Between Heart Disease
    and Depression
  • Mark Your Calendar... October 14th
    Osteoporosis Prevention Day Fun Fair

  • The Recipe Corner... Summer Salad
    Recipes and More on our Website


Why You Need to Drink All That Water 

Water is the most important substance you put into your body.
Why do you need regular water intake? Water is required for proper detoxification of all the cells in your body. Without water, waste products accumulate and lead to disease and illness. You can survive 40 to 60 days without food but only mere hours to a few days without water. The average adult does not drink enough water and there are many diseases associated with mild dehydration such as high blood pressure, kidney stones, urinary tract infections, constipation, headaches, allergies, sinus infections and joint pain.

Water comprises 50 to 70% of your total adult body weight. Today, if you drink enough water, you're in the minority. There is a great debate on how much water you should consume. Many experts suggest that drinking beverages and eating foods supplies you with adequate water. Other experts say fortifying your water with vitamins or other substances is a good idea as well. Just look at all the sports drinks currently on the market. But, the bottom line... for the average person, pure, unadulterated water is still your best bet for good health. Anything less will not help your body work properly. Let's look at what makes plain old water so special?

It all goes back to high school chemistry class. Water is called the universal solvent. Dissolve something in water and it takes on the characteristics of that product. Once the product is added, the water is literally transformed into a different substance. Just take a look at ice tea, coffee, milk, juice... made from water but definitely not water. Your body knows the difference when you drink water instead of other liquids. Waters other benefit; is it does not need to be digested or processed by your body so it can be absorbed and used immediately to facilitate digestion, detoxification and metabolism. Water is also self-regulating. Drink enough water and your body doesn't need to retain or "store" fluid. Drink too little water and your body will retain fluid.

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For additional information on the health benefits of adequate water intake see the Mayo Clinic's Health Benefits of Water article.


The Unusual Connection Between Heart Disease
and Depression

Heart disease has generally been thought of as a physical problem; attributed to a number of physical factors. Depression, on the other hand, is looked at as a disease related to heredity, brain chemistry and behavior. But new evidence supports that heart disease and depression are actually closely linked mentally, emotionally and physically. Depression increases your risk of heart disease and heart disease increases the possibility of depression. The new connection that has been made is that heart disease is actually a mental and emotional event before it is a physical one.

In a Baltimore Sun news article entitled Heart Problems, Depression Linked,
reporter David Kohn writes "Chronic depression doubles the probability of having a first heart attack or stroke. 'That's about the same risk as smoking,' says Dr. Daniel Ford, a professor at the Johns Hopkins School of Medicine and an expert on mental health and heart disease. Part of the explanation is probably behavior: depressed people tend not to take good care of themselves. They smoke more, drink more alcohol, exercise less, and are more obese than those without depression. 'People who are depressed engage in all kinds of behavior that is unhealthy,' says Willem J. Kop, a psychologist at the Uniformed Services University of the Health Sciences in Bethesda ."

Each and every article I write talks about preventing chronic illnesses like heart disease, obesity, cancer, depression and diabetes with three simple tools... Fun physical activity, nutritious eating and regular stress reduction activities. The scientific evidence continues to point to high stress living as the major contributor to the rise in these chronic illnesses. So, if you want good health, you have to break the stress cycle... reduce the stress, lower the elevated levels of cortisol and decrease the levels of inflammation throughout your body. Just focusing on your diet and exercise alone will not get the job done.

Finally, from the same article, because I cannot really say it any better "The mind and the body are very integrated. There's not really a distinction between the two," says Dr. Nancy Frasure-Smith. "If something goes wrong with the (mind), that affects the body. If something goes wrong with the body, that affects the (mind)."

To read more of David Kohn's article go to Heart Disease and Depression Linked

Do you need help designing a physical activity, nutritious food and stress reduction program that will help you prevent illness while making you look and feel your best? Please contact Woody McMahon at 702-628-2880 or email

Mark Your Calender... October 14th
Osteoporosis Food and Fitness Fun Festival

Where: Sequoia Health & Fitness Center - Herndon , Virginia
What: Osteoporosis Food & Fitness Festival
When: Saturday, October 14, 2006 - 10:00am to 4:00pm

Sequoia Health and the National Osteoporosis Foundation (NOF) are sponsoring the first annual Food and Fitness fundraiser. All proceeds will go to NOF in their ongoing effort to prevent and eliminate the negative health effects of Osteoporosis through education. This event also commemorates World Osteoporosis Day (WOD) and will celebrate this year's theme, Bone Appetit, the role of food and nutrition in building and maintaining strong bones.

The day long event will feature food booths by area restaurants, carnival style games showcasing weight bearing events like a jump rope competition, tennis serve station, line dancing or ballroom dancing contest, soccer kick, basketball hoop toss, whack-it tournament and batting contest.

You can win prizes for each event and sign-up for a raffle for some grand prizes as well. Tickets will be $1 a piece and can be exchange for food samples or for participation at any of the fitness stations. "Family" packs of tickets will be offered at 25 tickets for $20 or 50 tickets for $40 to encourage a larger scale participation level by attendants. Tickets may be purchased in advance or at the door.

For more information contact Woody McMahon at 703-628-2880 or by email at
Summer salad recipes and more from our resident dietician and chef extraordinaire
Michele Powers, RD of NutrientChef.

News From Sequoia Health and Fitness, Inc
Fresh Start is a revolutionary way of helping you achieve strength, vitality and
good health in less time and with less effort. Unlike other approaches, Fresh Start improves both your mental and physical fitness making positive healthy lifestyle changes
complete and permanent. Fresh Start benefits you in four important ways.
You receive:
- A Healthy Life Plan that is a step by step road map to achieving the changes you've
always hoped for on your journey to better health
- A balanced and integrated approach to your health and fitness activities including
physical activity that is fun; nutrition that optimally fuels your body; and stress reduction
techniques that produce greater results in less time
- A supportive health and fitness team available 24/7 guaranteeing your success by
offering individualized programs, personal attention and motivation
- A cutting edge health and fitness information service provided by experts in their
fields helping you apply the latest scientific health and fitness breakthroughs to your

Copyright (c) 2006 by Sequoia Health and Fitness, Inc. 

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Woody McMahon has been working in the health and fitness profession for over 20 years.
Before starting his career, Woody earned his Bachelor of Science degree in human biology
from the University of Maryland, his Doctorate in Chiropractic Medicine from Palmer College
of Chiropractic and is certified as a personal trainer through the National Strength
Professionals Association. Woody's unique integrative approach to health and fitness -
combining fun physical activity, healthy eating and relaxation and stress reduction activities
allows him to assist many people that are considered beyond help.

Continued Good Health,

Woody McMahon
Sequoia Advisor  

Don't forget to Request Your FREE Family FUN Pass  - Come meet the staff at Sequoia Health
and try out Cardio-FUN-Time with your loved ones.

We put the Fun back in FUNctional Activity!!!


Sequoia Health and Fitness, Inc.
483A Carlisle Dive
Herndon, VA 20170   
Required Disclaimer: The info rmation provided herein should not be construed as a health-care diagnosis,
treatment regimen or any other prescribed health-care advice or instruction. The info rmation 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 info rmation 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 info rmation 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 by Sequoia Health and Fitness, Inc. 


About this Newsletter 

For information about Sequoia Health and Fitness, Inc.
please contact Woody McMahon :
    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