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The Sequoia Advisor
IN THIS ISSUE                                                                January 15th, 2009 
  • Supercharge Your Workout with EC's
  • Check out StraightTalk
    the  NEW SequoiaHealth BLOG
  • Your Waist Can Weight
  • Big Fat Mistakes! January 30th


Supercharge Your Workout with EC's

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. The latest trend in fitness training
is Exercise Combinations
(EC's). The nice part about EC's is they use one
exercise to work multiple muscles versus using one exercise to work one
muscle. This makes EC's more time efficient and effective at building a
really strong body. EC's better prepare your body for hard work and play
because they provide gains in strength, balance, stamina and flexibility.


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 the carrying of
patients and victims. EC's create a high demand on your heart providing the
necessary cardiovascular training benefit.


What Are Some Good Exercise Combinations?

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


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 return 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.

Add several sets of these Exercise Combinations to your current workout
and see how easy it is to supercharge your body.

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.





Your Waist Can Weight 


Resist The Urge
Now is the time to resist the urge to be seduced by all the TV ads
promising 6 pack abs, firmer thighs and the like. These get fit gimmicks
will never replace the knowledge and expertise you'll receive at Sequoia.
You can't make-up for all that celebrating and excess food consumption, so
don't stress yourself out trying. It is going to take some time to slow
down your eating and get into a regular activity program. Take a deep
breath and read this article. Once you have, think about what you really
want to accomplish for your health and fitness for 2009.


Take Your Time and Plan

Instead of a "feel good" desperation purchase of some gadget or gizmo that
will tone your abs or your butt, take a few minutes and write down your
Once you have a goal or two on paper, decide how you are going to
best accomplish these goals. What have you done in the past? Did you join
the gym only to stop after 90 days? Why did you stop? Boring? No fun? No
one to play with? Personal attention and support is something that is
missing at most places, but not ours. Our fitness team can help you feel
and look your best; all it takes is your willingness to give it a try.


Get Some Help

Sadly, the failure rate is very high for people who try to go it alone. A
support team is the make or break part of good healthy lifestyle program.
If you have support of friends, loved ones, work mates and us, you WILL
accomplish your goals. When you decide to come to Sequoiahealth, we'll get
you off to a good start for 2009.
Also consider making some time to meet with
one of our trainers. Even if it's just for a couple of sessions, they can make sure
your form is good and you are performing all the exercises safely. We don't
want an injury to slow down your progress. Consider returning for a
refresher session every three months to learn some new exercises that can
keep you on track.


Try Not to Do the Same Old Thing

This year, we want to help you make things go differently. You avoid the
"lost my motivation and disappear syndrome" if you stick with us. Joining and
dropping out only reinforces failure rather than success. So if you want to
feel like a success rather than a failure this year, follow our suggestions
and get in to see us soon. You will make much better use of your time and
money for 2009
if you follow our lead.


Friday Night Weight Loss Seminar Series Starts in January

Big Fat Mistakes 

If the word fat strikes fear in your heart, you need to come to this seminar.
You don't need to experience the embarrassment, discrimination and health
problems associated with extra weight. This seminar will help change the way
you look at your weight once and for all. 
We'll talk about today's diet plans,
fitness routines and weight loss programs. I'll show you how incomplete and

ineffective they are at keeping the weight off. In the BIg Fat Mistakes seminar

series you'll:

  • Look at the most common mistakes keeping you from dropping those
  • Bust the weight loss myths that have you stuck at that same old weight
  • Use The Healthy Weight Wheel to create a more effective and healthy
    plan to lose the weight and keep it off for good

If you are not completely satisfied, we offer a 100% money back guarantee.
So you have nothing to loose except those extra inches around the waist. 


Cost: $15 per person or $25 per couple

Class Size: Limited to 20 people
Time: 6:30 to 8:00 pm

When:  January 30th and then the last Friday of the month

Location: Sequoia Health and Fitness, Inc. Herndon, VA

 Please dress comfortably and bring some water to drink.
 For reservations or more information please contact:

 Woody McMahon at Sequoia Health and Fitness, Inc      703-464-5171

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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    Middleburg, VA 20118