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The Sequoia Advisor
IN THIS ISSUE                                                          January 1, 2008 
  • Strong Goals Ensure a Successful 2008
  • Go Crazy With Cardio
  • Don't Waste Your Money on Health Club Memberships
  • Help Your Heart and Raise Some Money for The Jeanie Schmidt
    Free Clinic in Herndon


Strong Goals Ensure a Successful 2008

Your Road Map to Personal Success
New Year's is here. Now is the time to set strong goals that encompass the physical, mental, emotional and spiritual aspects of your life. When taking a trip, maps or GPS help keep you on the right road ensuring you reach your destination safe and sound. In life, strong goals act as the road map allowing you to better enjoy the journey because you know where you're going. Goals give direction helping streamline day to day decisions while making improvements from year to year. Good goal planning followed by effective implementation is essential for success in any walk of life. But how do you set achievable goals? How can you tell what is an important goal and what is not?

Renaissance Man or Woman
Establishing a good goal set means first identifying both personal and professional goals and then achieving a healthy balance between them. Think about a well rounded and balanced you. The ideal of the Renaissance Man or Woman comes to mind. The Renaissance Man or Woman describes a person with a well balanced set of life skills; someone who can do all things well. This ideal came from the Renaissance period which considered man the center of the universe and limitless in his or her capacities for development. During the Renaissance, academics thought that a well-rounded man should be proficient in both the arts and science. We tend to remember painters and scientists separately for their artistry and science; they would not have seen a clear division. How close are you to being a Renaissance person?

Balancing the Personal and Professional
More often than not, professional goals like making money or taking care of kids takes precedent over personal goals. We always lead by example; so how can you be an effective leader at home or work without strong personal direction? Don't place your personal goals and dreams on hold for your kids or job. Waiting for retirement to fulfill your dreams is not a good idea either. Putting things on hold until retirement will only leave you unfulfilled and resentful. Even in retirement you want to be productive, not just busy. Start learning to get the most out of life now because there are no guarantees you will be here in the future.

Making Goal Setting Easier
To make goal setting easier, dedicate some quiet time to think about your current life situation. Decide what you like about your life right now and what you don't. Write down your likes and dislikes on a piece of paper so they are easier to visualize. Include the dreams you have kept close to your heart and the vision you've had for yourself "once you grew up." Ask yourself if you are living life proactively or reactively. Are you making compromises in life because of other people or are you living the life you want? Ask yourself all these questions and then pick three goals you would like to accomplish for 2008 listing them in order of importance. Pick goals that will make your life more meaningful or help make you a better person. Once you have your goals, commit to reviewing them daily and start working on number one for the New Year.

In 2008, make Getting Active, Eating Healthier and Reducing Stress while living a healthier lifestyle your number one goal. Fresh Start provides the education, motivation and accountability necessary to improve your health while helping you feel and look your best. For a free Fresh Start consultation, please call Woody McMahon at 703-464-5171 or email to 



Supercharge Your Workout With Exercise Combinations

One Muscle at a Time
Try lifting a heavy box sometime by just using one muscle. It is impossible because many muscles are required to lift, carry and move a box. To create movement, your body works in muscle combinations. In this example, the muscles of the upper and lower body must coordinate their efforts to efficiently lift the box. Isolation training, the current one exercise per muscle approach to strength training is less effective at helping you build a really strong body. Creating a strong body that you can use for hard work and play requires gains in strength, balance, stamina and flexibility. The fastest and most effective way to accomplish this is a training technique called Exercise Combinations (EC's).


The Limiting Factor

Your heart along with the rest of the cardiovascular system is always going to be the limiting factor when it comes to working and playing hard. Your muscles can only function if they have an adequate blood and oxygen supply. If your muscles run out of oxygen, they quickly become inefficient and fatigue sets in. To create a strong body that can go the distance requires training your heart and the rest of your body simultaneously. Exercise combinations have become very popular in the athletic world because they can be designed to mimic a specific sport. They have also been used by nurses and firefighters alike to mimic lifting and carrying of patients and victims.     


What is an Exercise Combination (EC)?

Simply, exercise combinations are single muscle exercises that are combined to form more dynamic whole body exercises. They are excellent strength, balance and stamina builders. Let's take a look at three good examples:


1.      Lunge and Twist/Press

Here is an excellent EC that uses lower body, upper body, core and cardiovascular components. Perform a walking lunge with a medicine ball or dumbbell in your hand. Either press the weight or do a left/right turn as you perform the lunge. Make sure to breathe properly because this EC creates a high demand on your cardiovascular system.

2.      Squat, Hammer Curl and Press

Again, this EC works the upper body, lower body and cardiovascular system components. Take two dumbbells and let them hang at your sides. Perform a squat making sure to limit your knee bend to 90 degrees. Keep your head up and back straight. After returning to the starting position, hammer curl to the shoulder and then military press overhead rotating the weights until your palms face forward. Make sure to keep your elbows slightly bent at the top. Return the weights to your shoulders with palms facing inwards. Reverse hammer curl to the starting position. Make sure to breathe properly because this EC creates a high demand on your cardiovascular system.


3.      Squat Thrust and Push-ups

This EC provides a high cardio, core strength and upper body demand. Stand with your feet hip width apart. Place your hands on the floor in front of your feet. Thrust your legs and feet backwards landing in a push-up position. Perform a push-up and then immediately thrust your legs and feet back to the starting position. Stand -up straight and prepare to place your hands on the floor again and repeat.


Try several sets of these exercise combinations and you will find it easy to supercharge your workouts.    

In 2008, commit to Getting Active, Eating Healthier and Reducing Stress while living a healthier lifestyle. Fresh Start provides the education, motivation and accountability necessary to improve your health while helping you feel and look your best. For a free
Fresh Start consultation, please call Woody McMahon at 703-464-5171 or email to     


The Truth About Health Club Memberships


The truth be told, health clubs really don't want you to use your membership. They are quite happy taking your money and never seeing you again. That is their business model and if all the members showed-up on the same day, you couldn't fit inside the door.

The average consumer spends about $600 per year on a health club membership and only uses it two months out of the year. What do you get for your money? A room full of equipment and that's about it. This is the time of year when people (maybe you) make the mad dash to the health club to buy a membership that is never used. You may have done this before yourself. Do you know why you and others stop going even with the best of intentions? No, it's not because of your lack of discipline or motivation. It's because health clubs are boring and they don't provide the three basic components necessary to keep you interested and engaged in activity. These are:

  • Goal Setting to help you stay on track all year long
  • Fun Activity with an instructor who knows how to Educate and Motivate
  • Exercise Guidance so you get the most benefits from exercising properly

The Better Alternative. This year we are offering a more sensible solution that will keep you coming all year long. Our once a week, small group fitness program (4 people maximum) will only cost you $20 a session, $55 a month or $599 for a year. For your money you get your own personal trainer, Suzanne Riley, with convenient times offered on evenings and weekends. Forget the membership craze this year and put your hard earned money to better use. Call Suzanne at 703-464-5171 or email to to find out more. Twice a week and unlimited packages are available as well.

A Great Cardio Activity and Fundraiser for the Jeanie Schmidt
Free Clinic in Herndon

January Whack-it League and Tournament 

Join us in January for some FUN cardio, social time and fundraising for a good cause.
We are partnering with Jeanie Schmidt Free Clinic in Herndon sponsoring our first ever Whack-it league and tournament. Play times will be held on Tuesday nights and Saturday mornings. First, second and third place team prizes will be awarded. Come play for a good cause. Proceeds are being donated to the Jeanie Schmidt Free Clinic in Herndon.  

The Jeanie Schmidt Free Clinic in Herndon
was founded in 2002 by Jeanie Schmidt
who identified a critical need for health screenings for children seeking entrance to Fairfax County Schools.  In 2005, an adult clinic was added to serve the needs of patients with chronic health concerns.  In March of 2007, they moved to a dedicated facility at 500 Grove Street in Herndon.  


For more information on The Jeanie Schmidt Free Clinic in Herndon, go to 

For more information on how to sign-up, volunteer or donate to the tournament, please contact Suzanne Riley at 703-464-5171 or email to   


Continued Good Health,


Woody McMahon

The Sequoia Advisor

Sequoia Health and Fitness, Inc.
483A Carlisle Dive
Herndon, VA 20170  

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) 2006-2008 by Sequoia Health and Fitnes
s, Inc.

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