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The Sequoia Advisor
IN THIS ISSUE                                                                January 1st, 2009 
  • 4 Steps to Healthy and Stress Free 2009
  • Check out StraightTalk
    the  NEW SequoiaHealth BLOG
  • Big Fat Mistakes! January 30th
  • Whack-it League Back By Popular Demand


4 Steps to a Healthy and Stress Free 2009 



Extraordinary Times, Extreme Measures
Stress levels are on the rise and they are starting to erode your quality of life and health. When stress is not handled in a positive way it accumulates and shows up as anger, depression, fear, illness, rude behavior and unrest. A good way to reduce stress is to incorporate healthy changes into your daily living. Substituting healthy habits awakens a very important part of your inner self. This part sees the glass half full rather than half empty empowering you to action and self improvement. You can make a positive difference in your life. The real question is what steps will you take to make 2009 the best ever?  


Step 1 Have a Plan
There is an old saying "When the going gets tough, the tough get going." During tough times. you're not going to get a "bailout" or have someone come to your rescue because everybody is under the gun. You really have two choices; spend time bad mouthing the situation hoping and wishing for a better year or start doing something to prepare yourself mentally and physically for the year ahead. A carefully thought out plan to strengthen your body and mind can help you do well this year. Getting physically and mentally stronger will allow you to blow through challenges with ease. You will literally create an oasis, a place of peace and calm, in the middle of the desert. Unsure where to start, give us a call or send an email.

Step 2 Train Your Brain  

First and foremost, people respond to your attitude. If you smile they smile; if you get angry they get angry. Most people follow rather than lead so bank on the fact that people are going to react to your attitude. Even your own body does this. Watch what happens to your stomach the next time you get upset about something. It starts to get queasy and lets you know that all is not well with the signals it's receiving from your brain.

If you want things to be different with your life and health in 2009, start training your brain to send positive signals. Dedicate an hour a week (that is less than 10 minutes a day) to reading something really positive. There are many authors who have excellent material on the subject: Napoleon Hill, Earl Nightingale, Tony Robbins and Norman Cousins to name a few. Ten minutes a day right before bed will start training your brain and empower you to see the world differently. 


Step 3 Train Your Body

Let's Get Physical
If the only regular physical activity you are getting is walking back and forth to the refrigerator, you've got a big problem. Higher conditioning levels help you maintain good health as well as look and feel your best. Research has shown time and time again that regular physical activity is the best way to reduce stress and improve all aspects of your health. Central to that physical activity is a good functional weight training program.


We're not talking about going to the gym to lose weight. This is weight training to build stronger bones, increase Serotonin (feel good hormone) levels in your brain, strengthen joints to reduce or eliminate pain, reduce cholesterol levels and improve heart and lung function and strengthen your body so you can hike or backpack with your friends. That's what I'm talking about. If you are not sure where to start, give us a call or send an email. All you need is 3 hours a week consisting of two hours of weight training and another hour of cardiovascular training.

Step 4 Eat Like an Athlete
You're in training now and trying to get stronger for a tough year ahead. What would an athlete in training do? The type and quality of food you eat makes a huge difference in how you feel. Food affects the brain so choose foods that are going to help you think clearly. Balanced meals and snacks are the best way to feed your brain and body and prevent overeating. Also make sure you get adequate protein for muscle repair and a strong immune system. Follow your protein with fruits and vegetables to get fiber and minerals like calcium for strong bones. Finally, remember to drink lots of water. Staying well hydrated helps your brain function better, your muscles and joints get stronger and your total system stay cleaner. Drink ½ your body weight in ounces of water everyday to maintain good hydration levels.     

It's Fourth and Inches
You have all the tools necessary to make the touchdown, so go for it. If you don't think you do, come in and we can talk about it. Together, we can refresh your current exercise program or design a new one. Get to the library or your local bookstore and ask for some mind strengthening book or CD selections. It's your life so make the best of it. Hopefully this little kick in the pants will get you moving and living a better life.

When it comes to weight loss, having the right program makes all the difference
between success and failure. End the struggle with your weight once and for all.
Contact us for more information on Fresh Start Healthy Weight or to schedule
your free Fresh Start consultation. Call Woody McMahon at 703-464-5171 or email to to learn more

StraightTalk... The SequoiaHealth BLOG


You Asked For it, Here it Is

This is a more relaxed forum than the newsletter where you can actually talk back.
Please feel free to comment on the BLOG page. To read go to StraightTalk.





Whack-it League Back By Popular Demand

Our December Whack-it league was a huge success. Everybody said it was a fun way to get some healthy activity. Teams have been playing an hour a week of doubles. January leagues and teams will be structured the same way. Who would have believed it was so easy to have fun while getting some needed cardio training. Whack-it is a great way to get your weekly cardio without boring treadmills and elliptical trainers.

Look at the health and fitness benefits of Whack-it: 

  • Reduces excess body fat
  • Improves muscle strength and bone density
  • Promotes balance and body coordination
  • Develops eye hand coordination
  • Strengthens heart and lungs and increases your stamina 

We still need more players and teams for January so here is the deal. Current clients play for free. Bring a new player and you play the next 8 weeks for free. Please confirm your spot as soon as possible.

Cost for Non-Clients: $10 per week


To sign-up your team or more information please contact: Woody McMahon 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) 2006-2009 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.

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